Name Your Weak Points and How You Plan. . .

[louden_swain]

to correct them. This can be for powerlifters, bodybuilders, strongman/woman, or the casual lifter. I will start off:

CALVES

If someone can figure out how to get the calves to grow let me know. . . I have battled this for years and I have tried everything.
My plan is to keep punishing them with heavy weight and high reps. I plan to stick with low volume and train them every 96 hours.

TRICEPS (and locking out)

Naturally, I have long arms. . . it has taken years to fill out the upper arms, but still I am not satisfied. Pressing is always challenging and lockouts are hard for me. Most of the time when I perform pressing movements, I keep constant stress on the muscle. . . from this I mean I never lockout. However, I include plenty of lockout work. I plan to spend more time in the cage performing lockouts with heavy weights.

 

[louden_swain]

I forgot one thing. . .

Flexibility of the hips.

Seems like box squats and speed squats are helping with this.

 

[from zero]

Do what I can to bring my deadlift up to 405 ASAP. Working on box squats, RDLs, among other things.

Fix that little incline bench problem I've got. Going to lay off the heavy stuff for a little bit.

Within 30 days, start bulking. Answers itself.

 

[Liftbig]

for my deadlift, i have weak glutes, so i have done alot of work on the reverse hyper. 2 sets to warmup with before ME and DE sq/dl workouts. then 4 heavy sets during the workout. then i come back to the gym later in the day and do 3 sets with about 60% of what i used in the AM. so far its working great!

 

[kingc_79]

my ohp is my(worst) weak point and i'm gonna start using standing ohp as my me move on me upper day. and also my legs and hips are weak so i plan on doing low box squats on me squat day for my me move for a while along w/sldl's and glute ham raises.

 

[pwr_machine]

Definately calves!

 

[kingc_79]

upper back also...i was thinkin of adding in face pulls.....any other suggestions?

 

[slinky]

Speed and explosiveness.

Therefore I've recreated our program and made one week cycles of training (three weeks total); rather than try to "do it all" w/in just one week.

One week will be dovoted to speed/explosiveness via Renegade training methods. Another week will be rather helpful and that week will be the one for Oly-lifting.

We've already begun. And it's gonna be a fun year!

 

[louden_swain]

Definately calves!

What are we going to do??

 

[bigguns15]

Hips and hams. Adding to my routine... good mornings (alt. regular and from pins in power rack), pull-throughs, box squats, clean pulls, sled dragging, and sprints

 

[makedah]

upper back. been doing face pulls for a while; beginning heavy rows and farmer's walks. Thinking about more arm work too. Can't hurt - I have scrawny arms!

 

[NWinters]

im going to do box squats.........front and back.

 

[PolishHammer1977]

Strengthen EVERYTHING!

I have a lot of work ahead of me.

 

[jeremys]

for calves, i realize they are largely genetic. i have heard that nelson montana's and doggcrapp's calf training ideas work great. i wouldnt know though. i never work calves and they are huge.

for tri's, dont let long arms bother you. ryan kennelly is 6'2-6'3 and has relatively long arms, even for his height. he still benched over 800. i also have long arms for my height, it sure doesnt bother me.

the key is to find where you fail at your pressing movement, and work that portion of the lift (benching i guess). board presses work tremendously. as do rack lockouts of various heights (usually 2 inch and 6-8 inch movements), as you're already planning on doing.

find the weak spot and attack it. it's a constant cycle but your numbers (and size) will always go up

 

[hellboy]

Heh. I have too many to list.
But the one that I'm MOST concerned about is my lats.
I'm shaped like a Y and I want to be shaped like a V.

I bought a chinup tower and put it up in my living/dining room. Gonna do chins on it every time I walk past the damn thing. Currently on a good day I can do 8. My goal is 15.

And then there's calves. Sigh.

 

[jerkbox]

Deadlift up to 500 by the end of the year

solution: good mornings, deads, and work on my form....progress has been good so far.


Bench - break 300 soon!! and more importantly, add some mass!!!

solution: heavy pin presses, floor presses, work on my form...and if that doesn't work, try everything under the sun to get there.

and of course achieveing all these goals will involve lots of EATING

 

[slobberknocker]

Bench-

form, and speed

Added a day for speed bench, and focusing on staying tight during the lift, squeezing the bar, taking a huge breath and holding it


Squat-

just keeping tight, work on form

 

[jerkbox]

Squat-

just keeping tight, work on form

i thought you did skwats?

 

[Exodus]

Bench - speed and form.............. correctionsractice and reduce weight on speed day.

Squat - flexiblity and Abs......... corrections: hamstring stretching and heavier pulldown abs and oblique work.

Overhead press - triceps and core stability - work my abs and obliques and erectors more for balancing weight overhead. triceps im using more and more weight on my tate presses.

Deadlift - need stronger upper back and grip - plate pinching and farmers work for the grip - face pulls and arched gm's for the upper back.

events - i just need more practice with them. so im going to try to start setting up a training session with Cuthbert/and Brian74748~ and Bfold more often.

X

 

[slobberknocker]

i thought you did skwats?

Only if you have the right skwattitude.

 

[Becoming]

Strengthen EVERYTHING!

I have a lot of work ahead of me.

This is me too- everything is and always will be in need of improvement...

 

[cheesecake]

Strengthen EVERYTHING!

Agreed.

My biggest weakness is my grip. Working to improve it by constantly squeezing on a grip ball and doing various exercises in the gym (farmers, deadlift holds, etc).

Short term goals:
Bench goal - 200: working on strengthening triceps and explosiveness to get there.

Squat goal - 250: working on strengthening my core, especially abs, back and legs.

Deadlift goal - 250: working on strengthening my core, especially abs, back and legs.

I'm also too fat. Working on dropping body fat % down below 20%.

I also need work on my form on virtually every exercise.
...chad...

 

[brian747478`]

exodus, i started doing a lot of abs with a static hold, holding lying leg raises for a minute without weight, or 30 secs with, incline situps with 25 or 35 pound plate, hold for 5 to 10 count because in strongman, abs must remain contracted for lengths of time, not one quick burst. just a thought
brian

 

[coolcolj]

Fullsquat 405 - do lots of squats

more overhead support strength - lots of presses


sorted

 

[Scotsman]

My weak point is my abs. To help with core strength and stabilization.

solution do abs since I haven't done anything for them in about three months now.

Cheers,
Scotsman

 

[Lord_Suston]

calves, 3x10 seated and 3x10 standing getting full stretch

hamstrings and hips, tons of gm's

delts more OHP

grip more bar twists

events-just wait and see what I come up with, lol

 

[ffknight84]

I forgot one thing. . .

Flexibility of the hips.

thats my number 1 problem

number 2 is core strength, im throwing in consistent raw deadlifting, squats, box squats, GMs, Hypers to correct this. Hopefully it will solve #3 and that is widening my back

 

[bigguns15]

Oh yeah, I forgot abs. I slack on these really bad. My thing is to get finished with my workout and tell myself I'll do them later when I'm at home. Well, 9 times out of 10, they don't get done. I'm going to make them a priority the next training cycle.

 

[louden_swain]

I need to work on grip.

 

[louden_swain]

I have tried it all for calves.

 

[ffknight84]

i guess im lucky for being 6'3 my calves dont look bad at all, they're not huge, but they fit right. I barely do anything, 2 sets once, maybe twice a week... but i do a lot of sprinting ( which probably hhelps a lot ) never even do calves in season.

 

[jerkbox]

I have tried it all for calves.

implants?





























j/k

 

[louden_swain]

Maybe I can post up a pick using my webcam. . . .

 

[muscledog95]

GRIP

Solution-farmer walks and caption of crush

Legs

Squats

back

Rows and pullups

 

[JollyRogers]

Hamstrings 1# hard as heck to grow for me, grrr

My calves grow like wildfire, they are getting too big for my upper legs.


basically I need to work on my legs harder then normal, my legs are just stubbron, but thank goodness my calves grow.

 

[guldukat]

Maybe I can post up a pick using my webcam. . . .

That would be cool I think.

How did you like the uber-stretch at the bottom of calf reps that DC has suggested?

I am at a bit of a loss regarding calves myself. Mine grow very easily, but I'm not entirely sure if, when they stop growing, I should try to intensify my calf training or to try and up the frequency?

I'll probably try a bit of both when that day comes, so I have some time to think about it.

 

[louden_swain]

That would be cool I think.

How did you like the uber-stretch at the bottom of calf reps that DC has suggested?

I am at a bit of a loss regarding calves myself. Mine grow very easily, but I'm not entirely sure if, when they stop growing, I should try to intensify my calf training or to try and up the frequency?

I'll probably try a bit of both when that day comes, so I have some time to think about it.

Come to think of it. . .Dc's methods of training calves works the best. . .I still use his methods.

Maybe its my genetic makeup. . training can only do so much.

 

[Zander1983]

Posterior chain - can never be too strong for anybody - to increase my squats in particular.

Currently hitting GMs and snatch-grip rack deadlifts nice and hard.

 

[guldukat]

Come to think of it. . .Dc's methods of training calves works the best. . .I still use his methods.

Maybe its my genetic makeup. . training can only do so much.

Perhaps. And calves are tough!

Like forearms, calves seem to be one of those things that people either have or they don't. My dad has 17" calves and is a couch potato.

One thing that sticks in my mind, though, is how many fat people I see with big calves. Some of that size is intramuscular fat, but I still see some decent muscle there too. All those people do is walk around, which isn't very hard

So maybe there's something to be said for nailing the calves with a higher frequency? You wouldn't do all-out failure sets every day necessarily, and it wouldn't have to be a very long cycle. I'm not sure. I might have to experiment with this once I get a pair of calves I'm comfortable with first.

 

[sinjinsmythe33]

upper back and shoulders. a steady diet of pull ups, power cleans(and their variations) along with seated ohp's.

 

[Liftbig]

Oh yeah, I forgot abs. I slack on these really bad. My thing is to get finished with my workout and tell myself I'll do them later when I'm at home. Well, 9 times out of 10, they don't get done. I'm going to make them a priority the next training cycle.

Hey BG, try adding in a few sets of abs before your workouts, ive been doing this, as well as with other exercises and its helping me alot.

 

[PCxPete]

my squat.

gonna hit 300lbs AT LEAST in 4 weeks. (just missed 290 2weeks ago)

after that going to add in box squats

deadlift.

grip definatly. pinching plates and static holds. hopefully get a MOC and start doing some farmers holds if i can work out how to do em at home.

bench.

working lockouts, closegrip bench, start doign floor presses too (im gonna look stupid in my gym but if i makes my bench better, fuck it!)

 

[MULE1]

Well, I work 15 hrs a day at the gym doing nothing, I'd like to drop it to ten, i'm working on it. I don't get enough sex in a day, I was up to around 3 times a day with a partner and once by myself, my goal is to eliminate the once by myself and have it replaced with a partner......

Hey, what are calves?

 

[Exodus]

Well, I work 15 hrs a day at the gym doing nothing, I'd like to drop it to ten, i'm working on it. I don't get enough sex in a day, I was up to around 3 times a day with a partner and once by myself, my goal is to eliminate the once by myself and have it replaced with a partner......

Hey, what are calves?

qoute of the day goes to Mule1!!!!

X

 

[Zander1983]

After tonight's indoor soccer game I can add something to my list:

FLEXIBILITY!!!

I'm so tight, especially in my lower back, that something bad is bound to happen. I think my posture has suffered a little too. I've really slacked off my stretching recently and I need to get back into it.

 

[guldukat]

Hey, what are calves?

Something that guys who cannot bench ~800 work on

It is fucking AWESOME to have you here, Mike. I didn't know who you were at first, but you're a beast AND a riot

 

[bigguns15]

Hey BG, try adding in a few sets of abs before your workouts, ive been doing this, as well as with other exercises and its helping me alot.

That's a good idea. Thanks!

 

[MULE1]

If I'm being to much of a smart ass just pm big whitey and tell him to smack me, better yet have spatts smack me

 

[MULE1]

Something that guys who cannot bench ~800 work on

It is fucking AWESOME to have you here, Mike. I didn't know who you were at first, but you're a beast AND a riot

Thanks my man, I'm loving this board

 

[louden_swain]

Thanks my man, I'm loving this board

Mule,

You probably already have 21 inch calves. . besides what will calves do for an 800lb bench press?

 

[spatts]

If I'm being to much of a smart ass just pm big whitey and tell him to smack me, better yet have spatts smack me

What, you haven't taught Big Earl how to pull a Maricelle yet?

 

[louden_swain]

Well I performed some box squats with a pause last night. . .looks like the hips are becoming stronger and it is becoming easier to explode out of the hole.

Hopefully I can soon take hips off the list.

 

[louden_swain]

Now that I think about it. . shoulder presses seem to be a slight problem. . . the problem is in the lockout. . damn triceps!!!

 

[PolishHammer1977]

Starting in 6 weeks time;

Box Squats
Low Squat foot jumps
GHR's

GM's
Thick Bar Deadlifts/Sumo Deads
Farmers Walk

Push Press
Hang Cleans

Incline Press
Rebound Push Ups/Speed Bench

I will train events on Sundays as well. I will be using my bulking diet which is approx. 5000 calories a day. I will run it until I am too fat and need to slim down. With my makeup it will hard to be a mess.

 

[louden_swain]

Starting in 6 weeks time;

Box Squats
Low Squat foot jumps
GHR's

GM's
Thick Bar Deadlifts/Sumo Deads
Farmers Walk

Push Press
Hang Cleans

Incline Press
Rebound Push Ups/Speed Bench

I will train events on Sundays as well. I will be using my bulking diet which is approx. 5000 calories a day. I will run it until I am too fat and need to slim down. With my makeup it will hard to be a mess.

Nice. . .I am pumped up about the videos.

Of course at your height, a box will be slightly higher than the average person.

Keep us updated!

 

[MULE1]

What, you haven't taught Big Earl how to pull a Maricelle yet?

Hey, you've got me there, what is a maricelle, is it like a dirty sanchez....HMMMMM!!!!

 

[PolishHammer1977]

Nice. . .I am pumped up about the videos.

Of course at your height, a box will be slightly higher than the average person.

Keep us updated!

I am not using height or my narrow hips as an excuse for anything. Someone is working harder than me right now while I am posting. I have to make sure I work harder when it counts. I will and you will know about it. Step by step, the bottom looking up.

 

[spatts]

Hey, you've got me there, what is a maricelle, is it like a dirty sanchez....HMMMMM!!!!

No! It's Mendy's wife...you know, the one that slaps the shit out of him before he lifts.

 

[Tony104104]

I will be working on Calves and Legs.....My calves wont grow worth shit and i've been pounding them with everything known to man

I'm trying to get my body weight to about 220lbs...So figure since my legs lack size....Building them will probably be my best bet...Hopefully they will grow

Stats now:
5'8"
10%BF
214lbs

 

[louden_swain]

I don't understand sometimes. . .

People with the largest calves don't train at all. . . couch potatoes and those with a background in athletics or training experience stuggle to put on mass.

There are exceptions.

 

[jeremys]

i have really fat calves. what the hell is up with that?

 

[sinjinsmythe33]

explosiveness...

particularly evident in my reduced vertical. i plan to lower the rim to nine feet to make dunking easier.

 

[MsBeverlyHills]

posterior delts-- i just pray alot.

 

[PancakeFiend]

Triceps, they fail too quickly so i need to work them more often to get their endurance up...

 

[JOKER47]

OHP - Work on speed and standing push-presses. Also need to get a log and a non-rotating thick bar made.
Goal - 250 standing push-press.

Grip - Continue to not use straps for anything, farmers walks and statis holds.
Goal - 250-275lbs for 60 secs.

Deadlift - Train raw, rack pulls, oly high-pulls and cleans, lots of ham and glute work.
Goal - 600lbs raw by this time next year.

Event training - Get stones, a log, a sled, duck walk implement and a tire. Come up with ways to train for Conans wheel, super yoke, and set up a medley. Train the duck walk and farmers walk HARD!
Goal - Never to place last in my weight class again!!!!

Cardiovascular fitness - Sled dragging, stair climber, jump rope, and anything else that gets my heart rate up.


Joker