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[magman1]

dips will help greatly...for maximum chest benefit, you will want to have ur elbows placed outward(as opposed to straight back emphasizing triceps) and lean foward...if this is hard, put ur head foward...weighing 8-10 lbs, it will help alot...put ur hands a lil further than body width, about shoulder width apart...dip stations are pretty standard...that will lead to AWESOME growth in ur pecs...really made mine quite thick! for back, deadlift is king...rows are excellent as well...you have two planes to work in...pulling into ur body, such as bent over row...this will tend to add thickness...whereas pulling down toward ur body, such as lat pulldown and pullups are for width...hope this helps brotha...keep pounding away!

 

[khemix]

dips will help greatly...for maximum chest benefit, you will want to have ur elbows placed outward(as opposed to straight back emphasizing triceps) and lean foward...if this is hard, put ur head foward...weighing 8-10 lbs, it will help alot...put ur hands a lil further than body width, about shoulder width apart...dip stations are pretty standard...that will lead to AWESOME growth in ur pecs...really made mine quite thick! for back, deadlift is king...rows are excellent as well...you have two planes to work in...pulling into ur body, such as bent over row...this will tend to add thickness...whereas pulling down toward ur body, such as lat pulldown and pullups are for width...hope this helps brotha...keep pounding away!

Excellent advice as well as from walkingbeast! I am doing back today and I will impliment the deadlifts and tell you guys what I think. I'm surprised someone didn't tease me about the arm measurment lol. Beast, thanks for the encouragement, I could only wish to be compared to arnold one day. Thanks bro's, you make all the difference sometimes! Karma where deserved.

Chris

 

[spoonta69]

hope to get my bf down to your level one day.

 

[khemix]

hope to get my bf down to your level one day.

Thanks, thats actually very encourageing to me!

Deadlift Update! Jesus Christ Holy Mother I feel like I got hit by a bus... I did 5 sets @ 10 reps of bench over rows and lord I'm soar, loving it! Im anxious to try the dips as you described.

Chris

 

[thebrute]

Thanks, thats actually very encourageing to me!

Deadlift Update! Jesus Christ Holy Mother I feel like I got hit by a bus... I did 5 sets @ 10 reps of bench over rows and lord I'm soar, loving it! Im anxious to try the dips as you described.

Chris

sounds like taking beast's advice is workin for ya brotha..keep up the work. tb

 

[Debaser]

A couple points:

1. I fully agree on the dips. These are more productive than the bench press for me. Some call it the upper body squat. Anyway, a vital point to remember is that the upper arms should go to parallel on the decent, AND NO LOWER. This is what fucks up many trainees' shoulders.

2. Bent over rows are awesome. 5 sets of 10 is overkill, though. If you can do that many without passing out in a puddle of your own vomit, you're not training them hard enough. I do 2 sets of 8. That and 2 sets of 8 pulldowns are definitely enough for the back (not counting deadlifts).

3. The reason you say your arms "seem bigger" is because EVERYONE exaggerates their arms. I surprised how many people on this board say they have 18" arms when it looks like they're 16, 17 tops. If you want to know the arm measurement of an elite, truthfully natural bodybuilder who is well-proportioned; 5'10" 230 lbs at 8% bodyfat has 17" hanging, 18" flexed arms. I swear most guys that would be lucky enough to have his genetics would claim they had 20-21" arms. 18" (ACCURATE) arms are enormous, unless you're extremely tall.

 

[WalkingBeast]

A couple points:

1. I fully agree on the dips. These are more productive than the bench press for me. Some call it the upper body squat. Anyway, a vital point to remember is that the upper arms should go to parallel on the decent, AND NO LOWER. This is what fucks up many trainees' shoulders.

2. Bent over rows are awesome. 5 sets of 10 is overkill, though. If you can do that many without passing out in a puddle of your own vomit, you're not training them hard enough. I do 2 sets of 8. That and 2 sets of 8 pulldowns are definitely enough for the back (not counting deadlifts).

3. The reason you say your arms "seem bigger" is because EVERYONE exaggerates their arms. I surprised how many people on this board say they have 18" arms when it looks like they're 16, 17 tops. If you want to know the arm measurement of an elite, truthfully natural bodybuilder who is well-proportioned; 5'10" 230 lbs at 8% bodyfat has 17" hanging, 18" flexed arms. I swear most guys that would be lucky enough to have his genetics would claim they had 20-21" arms. 18" (ACCURATE) arms are enormous, unless you're extremely tall.

My arms are 17 7/8 with the tape completely straight with no slack in the tape, also measure the largest section of the upper arm, about mid bicep, thats flexed and without a pump. Though they are only 15.5 completely relaxed. Far from enormous as far as Im concerned. Im 185. Whats more accurate then keeping the tape straight? Ive seen some who move the tape a little to the side when measuring, and consider that cheating, cuz you can get an extra inch easy with that method. ThanX

 

[Debaser]

First of all, I hope you don't think that I was accusing you as one of the ones who was lying

It sounds like you have good shape to your arms, and that your peak must be huge to have that difference in the flexed measurement. That's why I'm starting to think that a measurement while the arm is hanging is the best indicator. Something that happens also when you flex, is many people have the tape not against the skin everywhere, like at the gap between your bis and tris. I'm not saying you do this, but it's another place where people like to get an inch out of.

 

[WalkingBeast]

Also I should add I think 18 is way overrated by alot of people. There was a time when I thought 18 was enormous, but after seeing guys who claim 20" in my gym, it doesnt seem so big anymore. Also I used to train with my uncle who at one point, was 280 at 12% BF with 23 inch arms, so I dont view 18 as much. JMO

 

[khemix]

A couple points:

1. I fully agree on the dips. These are more productive than the bench press for me. Some call it the upper body squat. Anyway, a vital point to remember is that the upper arms should go to parallel on the decent, AND NO LOWER. This is what fucks up many trainees' shoulders.

2. Bent over rows are awesome. 5 sets of 10 is overkill, though. If you can do that many without passing out in a puddle of your own vomit, you're not training them hard enough. I do 2 sets of 8. That and 2 sets of 8 pulldowns are definitely enough for the back (not counting deadlifts).

3. The reason you say your arms "seem bigger" is because EVERYONE exaggerates their arms. I surprised how many people on this board say they have 18" arms when it looks like they're 16, 17 tops. If you want to know the arm measurement of an elite, truthfully natural bodybuilder who is well-proportioned; 5'10" 230 lbs at 8% bodyfat has 17" hanging, 18" flexed arms. I swear most guys that would be lucky enough to have his genetics would claim they had 20-21" arms. 18" (ACCURATE) arms are enormous, unless you're extremely tall.

Everything dually noted! I'll try doing 4 sets of 6-8, with heavier weight. I seem to see better results with more sets. As far as the arm measurements i can believe that most exaggerate, makes plenty of sense. I can't wait to try the dips on bench day! Thanks everybody! Especially Debaser and WalkingBeast!

Chris