Another Laggiing Muscles thread, but please read

[deathdroprob]

I think now I have a body Im happy with, But I do intend to get alot bigger. But there is 2 things my happy with yet.

1) Biceps. Yep how many threads have we seen about this.
Ive started doing Pullups for the last 3 weeks, but Im shit at them, Also I am getting a full ROM. ANd I do deads and heaps of pulling excersises. I do Chest Bis Monday and Back Tri Wednesday so their getting hit twice a week to an extent. Any ideas to improve?

2) My ass. Yep Its big, huge infact and the sad thing is its all muscle. I cant do back shrugs because my ass blocks the bar. I mean its really big, I do squats and that, and as of late Ive been having to get so many pairs of new giant pants its not funny. I have been doing lunges for the past 2 weeks on the Smithy.
Its getting to a state were it is interfearing in my life, and im feeling a bit depressed about it.

Help anyone?? Karma

 

[Scotsman]

Please list out exactly what you are doing for bi's and back.

Try switching to front squats or doing oly style to focus more on the quads. Do hamstring curls and stay away from SLDL or Romanian deads if you don't want the ass to keep growing.

Cheers,
Scotsman

 

[deathdroprob]

I always change my routine so its hard to exactly say what I do. But I always do Pulls ups and Deads weekly. As for Biceps they are always different too. I Tried AAP's bicep routine thing last week, doing 10 reps of narrows grip EZ bar curls then ss with 10 hammer curls. 3 sets of this. Then I did 3x12 on Cable preacher curl.

As for Legs My rouitine looks a bit like this:
Warm up with1) Light Leg Extension 2x10-12
2)ATG Squats/Leg press/ Hack squats (Mostly ATG squats though)
Reps vary, usually 3x12,10,8
3) One Of the Following: Extras sets on the Leg Extension, Lunges, SLDL (not any more). All high reps
4)Lying Ham Curls 2-3x10-12
Then some calf work.

I also do no cardio, but I have started doing some today, running 1st in the morning on an empty stomach.

Also should I start some Glute stretches? I currently Stretch my front quads then my hams: put my leg on somthing about waist hieght and stretch that way.

 

[Sim882]

Probably not to same degree as you because I'm less muscular and skinnier, I was also concerned that my arse was growing too large. If I had at all tight shorts on it looked silly (and a few people noticed).

I think the reason was I love exercising legs (my routine was twice per week of back squats, lunges, SLDL, and once per week jump squats, and some accessory exercises to fill time). I'd go crazy on the lunges though, doing 8 sets (forward lunges, 45's, 90's, back).

Basically, I cut the lunges out , and divided the squats into back and front squats. The arse stopped growing after this, and may have got smaller. I still kept the SLDL.

I would consider
- not going so deep on the back squats (I wouldn't want to do this, but its an option to make your arse smaller)
- dropping the lunges, which seem to attack the arse the most for me, or consider taking a smaller step, which minimises arse/hamstring role in favour of quad.
- as suggested, do more front squats (a great exercise anyway, and just as exhausting if not more than back squats)

 

[deathdroprob]

ah ok will do do sim, but for the last 2 weeks, insted of letting my ass go as far to the ground as possible in back squats, Ive been pushing it, out more so my legs are more Parralell to the ground, I found I could handle a little extra weight and my legs were getting a better pump.

As for the Front squats: How is the proper technique to hold it?
I tired doing like 3 reps with 60kgs the other week, just to see what is was like and the went sliding everywhere, not to mention my sweat made it slip. I was holding itacross my front delts really a bit near my nech and grasping it with both hands crossed over.
thanks

 

[Scotsman]

Try adding in some heavy rows on your dead/back day.

I prefer to do front squats with a clean grip. Hands just outside of shoulder width. The problem with crossing your arms over is you have to keep your elbows up to keep your delts high to hold the weight. this also causes the bar to roll up against the throat and lead to breathing issues.

Cheers,
Scotsman

 

[skullcrushin22]

You can try doing bis and tris on the same day and do super sets. Since they are opposite you can wear one out and have the other one work harder. Thats actually what a superset is in my eyes. Suchs and quads vs. hams etc.