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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, ...


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 ...


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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 ...


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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 ...


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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 ...


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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 ...


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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 ...


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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.


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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: ...


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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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