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Where is your weakness?
- Thread starter SSM99
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Anabolic chest
New member
Same here. Their ok but definitely my weakest muscle group
Sinister Minister
Banned
Vigorous masturbation with both hands rotation will have u lookin like popeye!
My weakness I believe is my bis! I can gain girth and size but getting a good shape and separation seems impossible for me.
Sinister Minister
Banned
I dont wear gloves... I got those permanent calluses to prove it too
What about lifting straps? Dont use them on dl. The only time I use them is for heavy shruggs. Do you bench heavy? This seems to make my forearms massive. I have never seen a guy with a big bench have little forearms or triceps. So to make them grow bench and pull heavy ass weights. I never train forearms directly and they have always grown from lifting heavy.
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I don't wear gloves and i only use straps on my heavy deadlift.
I bench about 270 for 8 reps, 3 sets without a spotter (lol u probably class that as light). Forearms are my main weakness. I do have parts that grow on the really well like my traps and shoulders, i don't need to do shrugs my traps grow like mad and i don't have to do a shoulder only workout as my shoulders grow really well too, triceps and biceps grow nicely too it's just my damn forearms they don't like growing for me so i have started to isolate them.
270 for 8 would put you in the 330 range for max. Try doing some rack lock outs with about 365 or so. Holding that weight in your hands will kill your forearms. Even if you dont do the lock outs try doing some lower rep ranges at the end to handle more weight and stress the arms more. Also do heavy rows and pull ups. Overhand or hook grip dead lifts will put alot of stress on your forearms as well.
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Cheers i might try some lock outs, i row on a plate hammer strength machine with about 350-380 and weighted pull ups max is 90 x 5 reps ( i weigh 207) so my grip strength isn't that bad, it's mass wise. I was doing a five day split up until a month ago i decided to amp up my program as follows:
Monday: Chest, shoulders and tri's
Tuesday: back, bi's and forearms
Wednesday: legs
Then i start again with 1 rest day on Sunday. So hopefully with this i can beef them up to match the rest of my body haha.
You should definitely notice some additional size. Some people have muscle groups that grow slower so it just takes extra work. I have seen guys with tiny calves work them like crazy and they barely grow. Myself on the other hand I barely work calves and they stay big just.like forearms, but if I miss one bicep day I feel like they shrink. Just keep at it and in time they will grow.
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rear delts...
Yeah definitely the hardest part of the shoulder to grow! I find 6 heavy row sets and reverse fly's on my back day do the trick for me.
die faster
New member
lower back. my deadlifts have never been impressive. more spine related than muscle though
Find a reverse hyper at a good gym and use it. It is the best lower back machine ever made hands down. It does rehab, prehab, and builds the lower back.
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Your spine holds you back how? Pain?
If so be careful a mate of mine was doing deadlifts and it was wrecking his back for days and he wasn't able to progress in his lifts....
Turns out he has one leg longer than the other and his spine is slightly curved to one side because of it and doing deads was putting more pressure on one side of his back and causing damage! After chiro work and a chock in his shoe to level him up he is slowly gettin there. Not saying this is your case, just saying you need to look after your spine and get that checked.
die faster
New member
thanks man, my gym has one of these but ive never tried it. how would you recommend i use it, after squats? or as a warmup before? i dont deadlift right now.
die faster
New member
thanks for the advice, ill ask my chiropractor if he notices anything about my legs being off balance when i go in a couple weeks.
i take it easy with deadlifts, its either the pain that holds me back but also when i dont have pain, i keep it light because i dont wanna tweak my back the wrong way and cause the pain to come back which happens quite often.
Buster Brown
New member
Shoulders. I'm still slim but my arms, particularly my tri's stick out, more than the width of my shoulders.
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