bump
[quote]SteelyD wrote:
Qaash wrote:
New topic for Bb bench pressers, my question is on bar placement. For optimal chest stimulation is it best to bring the bar down to just below the nipple line, above or closer to the clavicle? All input is welcomed. Just to let you know, I’ve tried all three ways.
Along these lines, is there anyone who doesn’t bench?
I’m shoulder dominant and have been working to break away from that because I really feel it in my shoulders when I bench.
The past half year or so, I’ve been making pretty good gains using dumbbells only (well, mostly) for inc/dec/flat presses. I can make that mind connection more with DBs than the bar.
If you don’t bench, were you able to make gains in weight/size?[/quote]
Yup, I stopped barbell benching too and now use DB’s, along with various other chest exercises - it’s hitting my chest better too.
[quote]rsg wrote:
SteelyD wrote:
Qaash wrote:
New topic for Bb bench pressers, my question is on bar placement. For optimal chest stimulation is it best to bring the bar down to just below the nipple line, above or closer to the clavicle? All input is welcomed. Just to let you know, I’ve tried all three ways.
Along these lines, is there anyone who doesn’t bench?
I’m shoulder dominant and have been working to break away from that because I really feel it in my shoulders when I bench.
The past half year or so, I’ve been making pretty good gains using dumbbells only (well, mostly) for inc/dec/flat presses. I can make that mind connection more with DBs than the bar.
If you don’t bench, were you able to make gains in weight/size?
Yup, I stopped barbell benching too and now use DB’s, along with various other chest exercises - it’s hitting my chest better too.[/quote]
For me I needed the necessary strength base to use bells above 60lbs to actually feel them working my chest.
[quote]SteelyD wrote:
Qaash wrote:
New topic for Bb bench pressers, my question is on bar placement. For optimal chest stimulation is it best to bring the bar down to just below the nipple line, above or closer to the clavicle? All input is welcomed. Just to let you know, I’ve tried all three ways.
Along these lines, is there anyone who doesn’t bench?
I’m shoulder dominant and have been working to break away from that because I really feel it in my shoulders when I bench.
The past half year or so, I’ve been making pretty good gains using dumbbells only (well, mostly) for inc/dec/flat presses. I can make that mind connection more with DBs than the bar.
If you don’t bench, were you able to make gains in weight/size?[/quote]
Barbell bench started hurting my shoulder joint so I haven’t done it in about 8 months or so. I much prefer dumbells and I haven’t really noticed any difference in chest development. For me db works just as well, without the shoulder pain.
same here. I’ve been going DB for a month now, and I tested myself back on the barbell, I made around 20lb gain in strength. I’m sticking to dumbbell though for the time being.
This thread is such a relief, especially after seeing the tragedy that “Rate My Physique” has become.
[quote]Bricknyce wrote:
Der Candy wrote:
I have never heard of a bodybuilder ingesting various, exotic ingredients in their diets. Some of them ingest about 5 to 7 damn ingredients all day, for years and come out just fine: oatmeal, rice, potatoes, chicken, eggs, beef, veggies, fish, fruit. No quinoa, no microbial organism rich yogurt, no bison, no ostrich, no juicy mangos from DR, no crocodile meat, no digestive enzymes, no greens plus, or any other ingredients that would shrink the wallets of middle class folks.
[/quote]
Haha that was funny as hell. I had to log in just to give you props for that. I really hate that nit-picky specific bs like that that some authors throw at you.
For those not getting anything out of the BB-Bench you gotta try the technique that Thibs outlined a while back. Imagine while benching trying to move your hands closer to each other (obviously they will not actually be moving), but by doing this you really activate the pecs more in the lift.
[quote]Lonnie123 wrote:
For those not getting anything out of the BB-Bench you gotta try the technique that Thibs outlined a while back. Imagine while benching trying to move your hands closer to each other (obviously they will not actually be moving), but by doing this you really activate the pecs more in the lift.[/quote]
I did that, but to be honest I only do close grip for triceps now. DB benching seems to be doing what a want it to do now - which is growth and strength. When that stops working so well, I’ll probably go back.
[quote]rsg wrote:
Lonnie123 wrote:
For those not getting anything out of the BB-Bench you gotta try the technique that Thibs outlined a while back. Imagine while benching trying to move your hands closer to each other (obviously they will not actually be moving), but by doing this you really activate the pecs more in the lift.
I did that, but to be honest I only do close grip for triceps now. DB benching seems to be doing what a want it to do now - which is growth and strength. When that stops working so well, I’ll probably go back.[/quote]
Yes I agree with the going back part. I love dumbbell bench but when it plateus I’ll switch back to barbell, etc.
Gerdy
I made some of my best gains in chest size when I put about 75lbs on my flat bench. I was doing a powerlifting form at the time.
My upper chest sucks now though. If I posted a picture you’d see what I mean.
I guess what I’m trying to say is, I’m not against flat benching but I think it’s risky (pec tears) and things like DB and inclines should be more emphasized.
I’ve been making some progress with the DB’s so I’m going to stick with them until I hit a wall. Ironically, military and pushpresses don’t bother me at all.
I’d like to tie this in with something that was mentioned here earlier and has been discussed in the T-Cell–
Age and size gains.
I’m 36, and while I have always trained for strength and endurance (mostly for hockey and rowing), I never really concentrated on my asthetics (ie putting on size). Now I’m serious about it.
At 36, I shed a bunch of weight and it hit me that my arms were skinny 
— not skinny, but I need to work on them, definitely a weak point. I like working legs and back (think rowing) and my upper front half is lagging.
What kind of gains are reasonable? Is an inch on the arms by say, end of Summer unreasonable for a 36 year old intermediate lifter? (Assuming I’m eating enough, and concentrate on arms/upper, blah blah).
If it suits, I can move this question to “Over 35”, or if one of the T-Cell members could pick up the topic there that would be great.
[quote]SteelyD wrote:
What kind of gains are reasonable? Is an inch on the arms by say, end of Summer unreasonable for a 36 year old intermediate lifter? (Assuming I’m eating enough, and concentrate on arms/upper, blah blah).
[/quote]
Only one way to find out if it’s unreasonable…go for it! Even if you only gain 3/4 in, would you be unhappy? Just throw in some serious direct arm work, at least maintaining everything else, and you don’t have much to lose. That’s my $0.02.
About the benching question…I don’t have any monster bench, but am I the only one who finds it a little difficult to progress on dumbbells sometimes? Jumping 10 lbs at a time is a pretty good amount, yknow?
[quote]SteelyD wrote:
What kind of gains are reasonable? Is an inch on the arms by say, end of Summer unreasonable for a 36 year old intermediate lifter? (Assuming I’m eating enough, and concentrate on arms/upper, blah blah).
[/quote]
Age notwithstanding it is my understanding that (according to I think CT or Poliquin) that it takes about an average of 25ish pounds of weight gain to get an inch of growth on the arms. This is because that muscle gain-much like fat loss-is an all over process. Just as we can’t spot reduce we really can’t spot gain.
Now reading that last sentence out loud doesn’t really make a lot of sense to me, but hopefully the gist of what I’m saying will come across.
Bottom line is that it is downright hard if not impossible to gain muscle mass (be it arms, legs, chest) if you’re not taking in enough nutrients.
However, if his arms have been neglected, they will grow proportionately faster than his other body parts.
When I first started squatting, my squat went up over 100 lbs in about 6 months…in that same time, my bench went up about 20 lbs. My arms gained at most 1/4 inch, my pants size went from 32 to 36 in that period.
All I’m trying to say is that if his arms have been neglected, he may be able to gain an inch while only putting on a total of 5 lbs, or even staying at the same time. Maybe, maybe not. He’ll find out by the end of the summer anyhow.
All good points.
I do agree with your point that he just needs to do bust ass and see what happens.
I’ve heard 10-15 pounds as far as the “arm rule” goes. The 25 pound figure was for H-U-G-E body builders that already had 19-20 inch arms, huge everything else where 25 pounds would be spread around much more.
[quote]Lonnie123 wrote:
I’ve heard 10-15 pounds as far as the “arm rule” goes. The 25 pound figure was for H-U-G-E body builders that already had 19-20 inch arms, huge everything else where 25 pounds would be spread around much more. [/quote]
I’ve always wondered about the weight gain for inches on the arm rule. I know genetics has a large factor in this. I know somebody who added a 1/2 in to their arms and dropped 5 lbs. They had a big change in their body composition tho.
Gerdy
[quote]Dirty Gerdy wrote:
Lonnie123 wrote:
I’ve heard 10-15 pounds as far as the “arm rule” goes. The 25 pound figure was for H-U-G-E body builders that already had 19-20 inch arms, huge everything else where 25 pounds would be spread around much more.
I’ve always wondered about the weight gain for inches on the arm rule. I know genetics has a large factor in this. I know somebody who added a 1/2 in to their arms and dropped 5 lbs. They had a big change in their body composition tho.
Gerdy[/quote]
Of course no rule is hard and fast for every body. The problem is when you have people saying it takes 25 pounds to add 1 inch and thinks they have to add 50 pounds to go from 13-15 inches on their arms.
The rules are just guidelines to think about while you are training. If you weigh 180 and have 16 inch arms, you probably wont hit 17 till 195-200, then 18 comes in at around 215-220… Of course there will be “that guy” at the gym with 17 inch arms at 180 pounds, but if that isnt you than dont worry about it.
I think H4M nails it-- I just gotta bust my ass (err, arms). I’ve already changed up diet and workout to achieve this.
I traditionally have been weak in the presses, but relatively strong in the legs and back. Never did much direct bicep/tricep work, and it shows (or, at least I’m self-concious about it).
Plus, I’ve been focused on weight loss, so I’ve increased stregnth, but no significant hypertrophy.
I’m going to log this little experiment to accompany my Anabolic Diet Recipes.
This thread is a God send.
Em i trained exclusively Waterbury style for my 1st 9 months lifting, with no isolation excercises.
This is my 2nd month CT style where tri’s and bi’s have their own day !
But i think the fact i just did the big huge compounds for 9 months has given me a huge chance of enlarging my arms yes ??
Or am i wrong ?