Photoshoot Training.. VETS

[JuicedAthletics]

Bros,

I am a lurker on this board but have years and years of AAS, diet and training under my belt. Here is my question... I recently made the cut for a few shots in a workout video. The producer and director gave me some areas to work on and I was wondering if they even CAN be worked on or if it is totally up to genetics..

1. My forarms need to be a little bigger but no size can be added to my biceps or triceps..

2. My quad sweep needs work but my hamstrings, glutes and upper legs cannot get any bigger.

3. My "inner" chest could get thicker but where my pec ties into my delts cannot.

Those are what I remember for now. I am a former collegete football player so all I know are heavy compound movements. I rarely do isolation work or even train specific muscles for that matter. I posted this in the exercise forum as well but did not get any responses. K and thanks in advance.

 

[LT3]

1. My forarms need to be a little bigger but no size can be added to my biceps or triceps..

2. My quad sweep needs work but my hamstrings, glutes and upper legs cannot get any bigger.

3. My "inner" chest could get thicker but where my pec ties into my delts cannot.

Im not a vet by any means but if you want my input here it is:
1. Forearm curls, they wont affect your bis and tris, just your forearms.
2. leg extensions, wont affect your hams or glutes and will give you a better sweep.
3. You can do narrow dips (where you hold on to two parallel bars and lower yourself) before your chest routine and when you go down you cant stay up right you have to go head-first (like youre doing a pushup), or you can do cable cross overs before your chest routine.

 

[JuicedAthletics]

I appreciate it.... I need some responses like that. I dont think I have ever trained forarms... Only grip work and heavy pulls. But I have to lay off the heavy stuff for a month or so until this is over.

Is the crossovers and dips before the compounds to preexhaust the muscle? If so, I will do that and do you think it matters if i use a closer grip for chest?

 

[LT3]

Is the crossovers and dips before the compounds to preexhaust the muscle?

yes thats exactly right. i can vouch for this kind of training. i used to have lagging traps but when i started to do shrugs before compound back exercises they just grew. this will work especially if you're on any kind of gear.

If so, I will do that and do you think it matters if i use a closer grip for chest?

Hmmm, i think that will make a difference, but if you have no choice but to use a wider grip then i guess theres not much you can do. i noticed the best results from narrow grip. ill give you an example of what i consider wide grip. if its shoulder width and winder than thats wide, if its chest width apart or less than thats narrow.
another thing on the cross overs. on the eccentric phase try not to bring your arms too wide apart, coz that will involve your "outer" chest and delts.
i used to know some other things to improve the inner chest, so if i remember ill let you know. hope that helped if you have any more questions, feel free to ask.