Hi all, wondered if you could help me. Been liftin for years so am fairly advanced in the training front, however I’d really appreciate some advice on a few things:
My chest isn’t really developing as I’d like - I’m doing all the normal lifts with variations etc but the shape of each pec is more triangular than square; any tips on how to make the bit round by the armpit and outer underside grow? (if you get where I mean!)
I have good bi’s and good tri’s but my brachialis is shit and so makes my arms look shit, any ideas on how to develop that? I’ve been trying a variation on normal curls in that I start standing up holding dumbs with palms facing behind me and lifting till I get to about my hips, then rotating the dumbbells to palms facing forward and continuing the normal curl…
How can I specifically target the intercoastals in my abs (you know the bits that look like fingers just down from armpir before you get to the main abs)
Overall I am fairly happy with my training and how it’s developing me etc apart from these areas outlined above so I would really appreciate any advice from people!!
[quote]1. My chest isn’t really developing as I’d like - I’m doing all the normal lifts with variations etc but the shape of each pec is more triangular than square; any tips on how to make the bit round by the armpit and outer underside grow? (if you get where I mean!)
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Uh, pec shape is dictated by genetics. And what do you mean by “normal” lifts? What does your chest training look like now?
Sounds like you’re performing some sort of “reverse curl”. Instead of rotating the DB’s, maintain the reverse grip all the way through. And try reverse curls using a EZ-curl bar on a preacher bench. Hammer curls are another good one.
Standing straight-arm pulldowns have worked for me in the past. However, keep in mind that no matter how much BF I have, I’ve always had pretty good intercoastals. The majority of my fat accumulation lies around my midsection: ala, beer belly. So, that means why are you asking this? Is it due to the fact that you can’t see your intercoastals?
Maybe it’s more of a issue of BF, then. Also, I train my abs from a variety of positions. And I receive mid-section training from performing deadlifts and oly-lifts as well.
A)grab an overhead straight bar in the cable machine with a suppinated (palms to you) grip, hands shoulder wide and fully extended overhead.
B) from therew curl the bar to a position behind your neck. having the arms overhead deactivates both biceps head and lets the brachialis do all the fun, unlike reverse curls where the short head joins the party. this mother helped me have the calssiest biceps over guys with arms 2 times bigger then mine. or if youre string enough, behind the neck chinups. (I said chinups!)
thanks everyone for the replies! Chest wise I do normal Bench presses 6-10x4 (sometimes do incline and decline), flys, and I usually do pressups on swiss balls inbetween each sets etc - I do chest presses and stuff like that and my chest is strong - it just looks a bit weird! Maybe it is genetics but other guys seem to have massive square pecs whereas mine are more triangular??
Intercoastals-wise, you can see them ok but not brilliantly, my bf% is about 12.5% so I am fairly lean (I am finding the lower belley the hardest too!) and can see them, they’re just not as kickass as I’d like - I wanna be able to lift my shirt and people wash their clothes off them heh heh ;o)
Seriously thanks for the help - and I’ll try the exercises you gave for the brachialis and let you know how I get on!!
The issue with bodyfat is a contentious one - as when my bf is very low I find I have no energy at all, and being a police officer in the UK and ma artial artist I need all the energy I can get, so maybe it’s going to have to be a compromise: a) look great with low bf and have no energy, or b) not look so great but be full of energy? What do you guys think? Do you agree?
So, that means why are you asking this? Is it due to the fact that you can’t see your intercoastals?