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7

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a terrific compound exercise that works basically everything from your mid back to your fingers. Bicep curls on the other hand are maybe not the most absurd exercise, ...


5

If he went from 135 to 405 in five months, is doing full range (or even partial, really) and has gotten huge, there's one answer. Your friend's "secret workout" is anabolic steroids, probably injecting testosterone once a week. I should add: your friend is definitely lifting a lot as well and working out hard, but there's simply no naturally occurring ...


5

Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth. Most of the chest exercises you're looking at will build your chest proportionally. In general, the more inclined a movement (closer to over your head), the higher the pec area will be used. The more declined the movement is, like in dips, the lower the ...


4

It's likely all the bench-pressing that you're doing. Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy. It also might be a muscle imbalance. Your pectorals are stronger than your back-muscles, and it's screwing with the (very complicated) structures in your shoulders. Take a break from ...


3

If you're doing this, stop it immediately. You WILL hurt yourself. Muscle gains are made by doing movements with physical resistance (weights). We need to break down the muscle fibers through intense exertion, and then our nutrition and rest make sure they're built back up, stronger and bigger. Arm circles have no resistance besides air resistance, and the ...


2

Carry your groceries home on foot, holding them in your arms or at your sides with your hands. Garden. Do home repairs and yardwork yourself. Honestly the entire endeavor of trying to work out without working out is, in my opinion, doomed. You can lead a more active lifestyle without explicitly working out. But as soon as you want any sort of specific ...


2

If you're talking about a flat bench press, and if you were to follow something like the Madcow 5x5 linear weekly program: You will gain ~5 pounds a week. You have 45 pounds to gain. It will take you 9 weeks. This is predicated that you aren't over trained, you don't have any injuries, you eat and rest well, and you follow the program properly. I'd give ...


2

Smolov Jr. is possibly the best bench routine for pure numbers. Prilepin's Chart is also famously adapted by a number of big strength training routines (such as Westside Barbell). There is also something called the Power Matrix that a friend of mine used to get his bench to 365 lbs (@180 lbs) in under a year. If your friend progressed linearly, that ...


2

If you could do 5 chin-ups 4 months ago, then didn't work out for three months, then you started doing curls, I think you just got weaker from not working out. Curls won't necessarily improve your pull-up performance dramatically. 10kg dumbbells are way, way lighter than you are, for example. If you want to be able to do pull-ups, do pull-ups. The ...


1

I think there's many reasons: Some likely do leg work but perhaps run a split routine and leg day is a day you're not in the gym. Some may do a leg intensive sport and working the upper body in the gym is a way to compensate On the other hand some may do an upper body intensive sport and so legs just aren't a goal for them Finally there will be some ...


1

Many reasons, primarily because leg muscles aren't as visible and often not considered as important aestetically. This is the same reason people don't workout their back enough. Of course, in the long run, doing arms and chest will make you look silly and it will be obvious that you aren't really strong. Some people also think that because they ride their ...


1

Already been said but: 1-8 Reps Strength Training 9-12 Reps Hypertrophy Training <--- You want to be here... 12-15 Reps Stamina Training` Basically any kind of progression weight-wise using a hypertrophy rep range will gradually develop your shoulders to how you want them. Shouldn't really have to do this for you (Should use your initiative) ...


1

Would definitely agree with Eric, and I would have added on to his comment but I'm new on here :) If you're isolating and smashing your biceps several times a week you should ask yourself if you're giving yourself ample time to fully recover - I had a similar problem in years gone by but I was also making it worse because my body was building up a kind of ...


1

Interestingly enough, there is a large difference between how power lifters train and how body builders train. Most body builders do splits of some sort, it's more common among power lifters to do whole body sessions every time. There aren't really very many good scientific studies, boths ways definitely work well. Personally, I just started a 3-split ...


1

How alternating sets is best if you want to increase the weight you lift because you work more muscles at high energy. I believe progressive overload is the key to be able to lift more weight. Whether you increase the weight / reps / sets, that is progressive overload. With that said, to answer your main question :- Focus on body part hard on one day, or ...


1

If I do a push/pull split my workout will be shorter (in time) and my wrists will have more time to recover, but I will have to cut down the total number of pull sets, otherwise my writst will suffer. Not necessarily. More time between workouts could mean that your wrists fully recover and are ready for the increased volume. If I do a ...


1

Berin's answer is spot on for reps and sets. Just offering a bodyweight alternative in case it's of interest. Straight Bar Dips activate your chest muscles more than push-ups and are a lot more challenging. Progressing them to slow muscle-ups, will build an incredibly strong chest. If these are too challenging, then try Parallel Bar Dips until you've got ...


1

I would not recommend doing flies, as they can present unnecessary risk to your shoulders by overstretching the tendons in the bottom position. The best chest developer I've had to date has been dumbbell bench work at different angles. It beats out barbell work for that purpose hands down. I'd approach it like this: Dumbbell flat bench: for general mass ...


1

There are a variety of triceps exercises you can perform. However, if done incorrectly, some of them can impact shoulder problems. To lessen any potential problems, I’d suggest you warm up by doing some light shoulder stretching, and, use relatively light weight to begin. I’ll list a few, but, if they cause discomfort, you should stop immediately. ...


1

Honestly, cut the machines out of your routine, and add in the free weights (barbell/ olympic lifts). I suggest getting on a strength training program such as StrongLifts, Ripetoes Starting Strength, Candito, etc. I personally use StrongLifts as my current program. A strength training/powerlifting program is going to shred any unwanted fat, give you the ...


1

Children love being lifted like kettlebells or "boinged" around the house like an overhead press. As the children grow, you'll naturally increase your resistance. If you don't have children, acquiring them can be a workout, similar to push-ups or (if you need a heavier weight than a newborn provides) a farmer's walk.


1

As @Dave points out taking care of your house and yard will keep your upper-body active. However, if you want more of an upper-body workout, especially for strengthening, working out is more specific and time efficient. Some specific lifestyle activities that can help exercise the upper body (conditioning and some strengthening) could include chores: ...


1

I don't have a reference handy, but somewhere in Arnold: The Education of a Bodybuilder, Arnold noticed that though he was doing the same volume on both arms, his left arm was lagging, so he would do unilateral exercises for it, e.g. one day a week do dumbbell curls with just the left arm. Would doing extra left-arm curls work for you, or is there something ...



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