Wulfgar - I need your help.

[the_alcatraz]

I need to focus on my weak points:

Biceps peak

Tear drops (on quads)

Hams

Inner Calves

Lower Abs

Inner Chest

Lower lats

Traps

What do you recommend?

 

[str8nubin]

If anyone has discovered how to create a bi peak without seo or a scalpel please inform us..

But alas there's only so much you can do

 

[hurricane]

Rawr

 

[the_alcatraz]

If anyone has discovered how to create a bi peak without seo or a scalpel please inform us..

But alas there's only so much you can do

I realise a lot of it is in genetics, but there's gotta be an answer out there...

 

[theblondebomber]

I realise a lot of it is in genetics, but there's gotta be an answer out there...

not really.you got them from mom and dad.i have nothing but "peak"my arms look small in shirts.to bring up weak bodyparts.train them first and slow down on the other muscles that make them look weak.

 

[str8nubin]

Psssst... Omega... Get in here big guy

If you aren't waist deep in a batch of lipoflame or something

 

[the_alcatraz]

All opinions are welcome guys.

 

[str8nubin]

Oh yeah with traps...

All I ever did was punish them with the heaviest dumbells I could find, slow and controlled

Past the point where your face and neck resemble greg kovacs dropping a mad deuce

Keeping the dbs at a 45 degree angle to my thighs if that makes sense really helped get.a nice contraction

Now they are too big so I can't work them

To avoid the quasimodo mongoloid sorta physique

 

[the_alcatraz]

Oh yeah with traps...

All I ever did was punish them with the heaviest dumbells I could find, slow and controlled

Past the point where your face and neck resemble greg kovacs dropping a mad deuce

Keeping the dbs at a 45 degree angle to my thighs if that makes sense really helped get.a nice contraction

Now they are too big so I can't work them

To avoid the quasimodo mongoloid sorta physique

I'd love to have big traps...if you'de look at my picture...they are pretty much non-existant...but it could be because i have wide shoulders also

 

[sensational]

I find that brutally heavy dead lifts help a lot with traps.

As far as biceps peak, if anyone can share, I would love to try it, in a shirt my 20" arms look great and peak well from the outside, but from the inside I look like an absolute chump. Double front biceps is embarrassing.

 

[the_alcatraz]

I find that brutally heavy dead lifts help a lot with traps.

As far as biceps peak, if anyone can share, I would love to try it, in a shirt my 20" arms look great and peak well from the outside, but from the inside I look like an absolute chump. Double front biceps is embarrassing.

with 20' arms...nothng is embaressing...mine are only 18' right now...i've lost a lot of size since i stoppped going to the gym

 

[Wulfgar]

dude i am on it
give me a little bit and ill trouble shoot u and give u a couple techniques

 

[str8nubin]

Yeah its not so noticeable in your avi but your shoulders are wide

Honestly, I think its a nifty "weak point" to have. The traps only ever need some mildly heavy shrug love with intensity... Not even a high volume per say

Plus like sensational mentioned... So many other exercises benefit them as well

Bump for bicep peaks

 

[the_alcatraz]

dude i am on it
give me a little bit and ill trouble shoot u and give u a couple techniques

 

[the_alcatraz]

Yeah its not so noticeable in your avi but your shoulders are wide

Honestly, I think its a nifty "weak point" to have. The traps only ever need some mildly heavy shrug love with intensity... Not even a high volume per say

Plus like sensational mentioned... So many other exercises benefit them as well

Bump for bicep peaks

My father used to say, if you got big shoulders and big traps, you're gonna look big regardless of what the rest of your body looks like...lol

 

[hehateme000]

My father used to say, if you got big shoulders and big traps, you're gonna look big regardless of what the rest of your body looks like...lol

Thats true bro, me and my friend have the exact same body type excpet hes done more prohormones than me. Everything with us is the same except the back of the tri's, and the traps. I also weigh 10-15 lbs more than him. But he looks WAY bigger than me. I hate my pussy genetics

 

[the_alcatraz]

Thats true bro, me and my friend have the exact same body type excpet hes done more prohormones than me. Everything with us is the same except the back of the tri's, and the traps. I also weigh 10-15 lbs more than him. But he looks WAY bigger than me. I hate my pussy genetics

Dude, trust me - back off of the pro-hormones....trust me, you'll thank me later on.

Genetics is important...but as I've heard Tat say over and over, hard work is just as imp., if not more...I think it was Tat

 

[hehateme000]

Dude, trust me - back off of the pro-hormones....trust me, you'll thank me later on.

Genetics is important...but as I've heard Tat say over and over, hard work is just as imp., if not more...I think it was Tat

I have bro, im tryin to do the real thing after researching a bunch and bein a member here on EF. They are a waste IMO as u can only build muscle in a month but how much can u actually build? 4 lbs? I guess its alright, but for what ur doin in ur body it aint worth it. Im pretty sure my friend will have to be on HRT soon hes already done about 8-10 cycles and only once has he taken something after. Ive done about 5. Im done though.

Ill continue to work hard bro, thx....i believe intensity is the most important when ur in the gym.

 

[the_alcatraz]

I have bro, im tryin to do the real thing after researching a bunch and bein a member here on EF. They are a waste IMO as u can only build muscle in a month but how much can u actually build? 4 lbs? I guess its alright, but for what ur doin in ur body it aint worth it. Im pretty sure my friend will have to be on HRT soon hes already done about 8-10 cycles and only once has he taken something after. Ive done about 5. Im done though.

Ill continue to work hard bro, thx....i believe intensity is the most important when ur in the gym.

keep workin at it...it's a slow process, but you'll get there

 

[Wulfgar]

Biceps peak: The trick here to creating a illusionary bicep peak if you have a more "football" shaped bicep lies in developing a monsterous brachialis. The brachialis, when properly developed can literally "push" the bicep upward. Basically we need exercises that flex the arm but put the bicep brachii in a biomechanically weak postion.
Hammer curls(use a variety or postions, incline, concentration postion, on a preacher bench etc)
Reverse curls(keep a higher rep range because of the angle, 10-12 reps)

90 degree preacher curls

then there are site injection protocols utilizing certain pro-inflammatory anabolic drugs like PGF, tren, suspension, prop...etc we can go into those protocols too if u want to

Tear drops (on quads)
I am a big beleiver in working the VMO directly

try sissy squats, they work wonders( 2 leg and 1 leg version)

leg extensions with the toes pointed outward: I may catch flak for this but i dont give a shit. they work, IMHO best when performed 1 leg at a time.

1 and 1/4 squats: these are particularly grueling. Do a full squat below parallel, then come up only to parallel, go back into the hole and then blast all the way up. That counts as 1 rep. Go ahead and use this technique on hacks and leg presses too.

Hams
Hams are really best hit by doing them first in your workout. Keep your reps low and utilize supersets that give both a stretch and a contraction such as SLD's/ leg curls. Also add walking lunges to your leg workouts at least once a week. take long deep steps.

Inner Calves: the gastroc responds best to lots of fascial stretching. make sure to stretch and contract the calves hard and often. also get deep tissue massage on them. I am a big believer in donkey calf raises too since they really put the gastroc into a deep stretch position and allow for a strong contraction.

Lower Abs: Diet, diet and more diet. Being a bodybuilder for so long I admit that the abs are directly related to BF percentage. that being said if u want to thicken up the low abs nothing beats hanging leg raises from a pullup bar.

Inner Chest: The inner chest can be thickened up by a few choice exercises that primarily target the upper chest.

Smith machine bench to the neck: go light, go deep, pause at the bottom for a second and using purely inner and upper chest squeeze the bar back up.

Dumbell pullovers: pause at the top and squeeze hard. try to use more of a down and back motion rather than a back and forth motion or else you will feel your lats more than anything.

Low pull cable crossovers: set the pullys low and bring the cables up and together to about upper chest height squeezing hard at the top.




Lower lats:

the best exercises for the low lats involve generally trying to work the low back and thorocolumbar areas most effectively with a close grip
Heavy T-bar rows are #1 IMHO(done ronnie coleman style)

Close grip pullups/pulldowns are second

Heavy underhand grip barbell rows @ a 70 degree angle are good too but be wary of your flexibility.

1 arm rows are excellent too.



Traps

If you dont do them already each trap workout should involve heavy upright rows and behind the back shrugs.

both exercises are excellent for trap development. I personally like to superset heavy high rep shrugs with low rep upright rows to really get a wicked trap pump.



if you got any questions or need anything clarified let me know brother

 

[WhistleBritches]

Rawr

ok I LOLED

 

[the_alcatraz]

Biceps peak: The trick here to creating a illusionary bicep peak if you have a more "football" shaped bicep lies in developing a monsterous brachialis. The brachialis, when properly developed can literally "push" the bicep upward. Basically we need exercises that flex the arm but put the bicep brachii in a biomechanically weak postion.
Hammer curls(use a variety or postions, incline, concentration postion, on a preacher bench etc)
Reverse curls(keep a higher rep range because of the angle, 10-12 reps)
development of forearms leads to a better looking peak?
90 degree preacher curls

then there are site injection protocols utilizing certain pro-inflammatory anabolic drugs like PGF, tren, suspension, prop...etc we can go into those protocols too if u want to
too scared to do that...how safe is it?
Tear drops (on quads)
I am a big beleiver in working the VMO directly

try sissy squats, they work wonders( 2 leg and 1 leg version)
no weights with sissy squats?
leg extensions with the toes pointed outward: I may catch flak for this but i dont give a shit. they work, IMHO best when performed 1 leg at a time.

1 and 1/4 squats: these are particularly grueling. Do a full squat below parallel, then come up only to parallel, go back into the hole and then blast all the way up. That counts as 1 rep. Go ahead and use this technique on hacks and leg presses too.

Hams
Hams are really best hit by doing them first in your workout. Keep your reps low and utilize supersets that give both a stretch and a contraction such as SLD's/ leg curls. Also add walking lunges to your leg workouts at least once a week. take long deep steps.

Inner Calves: the gastroc responds best to lots of fascial stretching. make sure to stretch and contract the calves hard and often. also get deep tissue massage on them. I am a big believer in donkey calf raises too since they really put the gastroc into a deep stretch position and allow for a strong contraction.

Lower Abs: Diet, diet and more diet. Being a bodybuilder for so long I admit that the abs are directly related to BF percentage. that being said if u want to thicken up the low abs nothing beats hanging leg raises from a pullup bar.
Can you overtrain ur abs?
Inner Chest: The inner chest can be thickened up by a few choice exercises that primarily target the upper chest.

Smith machine bench to the neck: go light, go deep, pause at the bottom for a second and using purely inner and upper chest squeeze the bar back up.

Dumbell pullovers: pause at the top and squeeze hard. try to use more of a down and back motion rather than a back and forth motion or else you will feel your lats more than anything.

Low pull cable crossovers: set the pullys low and bring the cables up and together to about upper chest height squeezing hard at the top.




Lower lats:

the best exercises for the low lats involve generally trying to work the low back and thorocolumbar areas most effectively with a close grip
Heavy T-bar rows are #1 IMHO(done ronnie coleman style)

Close grip pullups/pulldowns are second

Heavy underhand grip barbell rows @ a 70 degree angle are good too but be wary of your flexibility.

1 arm rows are excellent too.



Traps

If you dont do them already each trap workout should involve heavy upright rows and behind the back shrugs.

both exercises are excellent for trap development. I personally like to superset heavy high rep shrugs with low rep upright rows to really get a wicked trap pump.



if you got any questions or need anything clarified let me know brother

Thanx Wulfgar. Questions in RED above, when you have time

 

[hehateme000]

I can answer ur first and 4th question.

1) Reverse curls help with ur forearms and also ur lower biceps ALOT. This will help ur peak, i guess but i know they do work the lower bicep so i guess that makes the peak look bigger, or makes the peak appear.

4) Have ur abs ever been sore? If so, it must have been after a INTENSE ab workout. Your abs flex with almost everything you do (cough, sitting and standing up, etc.) This is the reason abs never really get overtrained. And this is also the case with calves, since they are used every time u wealk. So its rare to see people with BIG calves.

Hope that helps bro.

 

[GUARDIAN]

I need to focus on my weak points:

Biceps peak Genetics

Tear drops (on quads) Front Squats with shoulder width stance and toes pointed out. Just about any compound leg movement with toes pointed out will do the trick though front squats hit the quads harder and less on hams/glutes than regular squats.

Hams Weighted hypers and stiff legged deadlifts.

Inner Calves toes pointed out and heels turned in on calf exercises. though if u hammer on seated calf raises your soleus will help some as well.

Lower Abs

Inner Chest bring in your grip or switch to DB's

Lower lats underhand close grip pulldowns

Traps behind the back shrugs

What do you recommend?

^^^^^

 

[the_alcatraz]

^^good bro material

 

[NEO1]

Traps.... what are you BB shrugging?

 

[the_alcatraz]

I can answer ur first and 4th question.

1) Reverse curls help with ur forearms and also ur lower biceps ALOT. This will help ur peak, i guess but i know they do work the lower bicep so i guess that makes the peak look bigger, or makes the peak appear.

4) Have ur abs ever been sore? If so, it must have been after a INTENSE ab workout. Your abs flex with almost everything you do (cough, sitting and standing up, etc.) This is the reason abs never really get overtrained. And this is also the case with calves, since they are used every time u wealk. So its rare to see people with BIG calves.

Hope that helps bro.

Thnx bro....k to you

 

[-Ariel-]

Biceps peak: The trick here to creating a illusionary bicep peak if you have a more "football" shaped bicep lies in developing a monsterous brachialis. The brachialis, when properly developed can literally "push" the bicep upward. Basically we need exercises that flex the arm but put the bicep brachii in a biomechanically weak postion.
Hammer curls(use a variety or postions, incline, concentration postion, on a preacher bench etc)
Reverse curls(keep a higher rep range because of the angle, 10-12 reps)

90 degree preacher curls

then there are site injection protocols utilizing certain pro-inflammatory anabolic drugs like PGF, trenbolone, suspension, testosterone propionate...etc we can go into those protocols too if u want to

Tear drops (on quads)
I am a big beleiver in working the VMO directly

try sissy squats, they work wonders( 2 leg and 1 leg version)

leg extensions with the toes pointed outward: I may catch flak for this but i dont give a shit. they work, IMHO best when performed 1 leg at a time.

1 and 1/4 squats: these are particularly grueling. Do a full squat below parallel, then come up only to parallel, go back into the hole and then blast all the way up. That counts as 1 rep. Go ahead and use this technique on hacks and leg presses too.

Hams
Hams are really best hit by doing them first in your workout. Keep your reps low and utilize supersets that give both a stretch and a contraction such as SLD's/ leg curls. Also add walking lunges to your leg workouts at least once a week. take long deep steps.

Inner Calves: the gastroc responds best to lots of fascial stretching. make sure to stretch and contract the calves hard and often. also get deep tissue massage on them. I am a big believer in donkey calf raises too since they really put the gastroc into a deep stretch position and allow for a strong contraction.

Lower Abs: Diet, diet and more diet. Being a bodybuilder for so long I admit that the abs are directly related to BF percentage. that being said if u want to thicken up the low abs nothing beats hanging leg raises from a pullup bar.

Inner Chest: The inner chest can be thickened up by a few choice exercises that primarily target the upper chest.

Smith machine bench to the neck: go light, go deep, pause at the bottom for a second and using purely inner and upper chest squeeze the bar back up.

Dumbell pullovers: pause at the top and squeeze hard. try to use more of a down and back motion rather than a back and forth motion or else you will feel your lats more than anything.

Low pull cable crossovers: set the pullys low and bring the cables up and together to about upper chest height squeezing hard at the top.




Lower lats:

the best exercises for the low lats involve generally trying to work the low back and thorocolumbar areas most effectively with a close grip
Heavy T-bar rows are #1 IMHO(done ronnie coleman style)

Close grip pullups/pulldowns are second

Heavy underhand grip barbell rows @ a 70 degree angle are good too but be wary of your flexibility.

1 arm rows are excellent too.



Traps

If you dont do them already each trap workout should involve heavy upright rows and behind the back shrugs.

both exercises are excellent for trap development. I personally like to superset heavy high rep shrugs with low rep upright rows to really get a wicked trap pump.



if you got any questions or need anything clarified let me know brother

i'm not a body builder but an athlete, but that I have to give it up to wulfgar, that post is just studly

 

[Trendsetter21]

What has actually helped my muscle grow in the past 3 months (which I seemed to hit a plateau for almost 6 months prior) was going back and doing light weight but very controlled slow movements. After doing biceps they have a very nice peak (still good without being pumped) but it seems this type of workout has broken through my plateau. Really try to control the weight without any cheating and squeeze at peak contraction for 3-5 seconds. I mostly was doing powerlifting routines for the last year so switching up to this for the last 3 months has really helped me. I plan on switching every six months from this type of workout back to my powerlifting. Maybe it'll work for you to. I've especially noticed it with calves and traps, instead of trying to shrug 315lbs I've been using 145lbs and only 45lb dumbells. Also the upstairs gym has rubber plates with handle holes on them and they have been amazing for shrugs, I don't go straight up with my shrugs its more like elbows bent like you have your hands on your hips and keep them like that and only use your traps to shrug it. Its been working very well for me.

 

[Wulfgar]

Thanx Wulfgar. Questions in RED above, when you have time

No problem bro


1: You are confusing the brachialis with the brachoradialis. The former runs underneath the bicep brachii crossing the elbow. The latter is a forearm muscle used primarily in wrist extension and gripping.

2: Spot injection protocols, when used appropriately can be very safe and effective. think of it as a very anabolic form of localized fascia stretching.

3: Sissy squats are great done with or without weight depending on your stretngth, sets, reps, and fatigue levels. i personally usually hold a dumbell in my off hand or hold a 45 lb plate across my chest.

4: Its tough to overtrain the abs. there are so many muscles around the abdominal wall you can use to compensate generally when the abs are fried other muscles will help them out.

 

[needtogetaas]

I need to focus on my weak points:

Biceps peak

Tear drops (on quads)

Hams

Inner Calves

Lower Abs

Inner Chest

Lower lats

Traps

What do you recommend?

start by making the thread in the right forum.

 

[FriendlyCanadian]

I can answer ur first and 4th question.

1) Reverse curls help with ur forearms and also ur lower biceps ALOT. This will help ur peak, i guess but i know they do work the lower bicep so i guess that makes the peak look bigger, or makes the peak appear.

4) Have ur abs ever been sore? If so, it must have been after a INTENSE ab workout. Your abs flex with almost everything you do (cough, sitting and standing up, etc.) This is the reason abs never really get overtrained. And this is also the case with calves, since they are used every time u wealk. So its rare to see people with BIG calves.

Hope that helps bro.

I have huge calves and fuck man did I overtrain the shit out of the them one time with the omega project.. holy fuck that almost killed me.. never again will I forget to take glutamine after a calf workout..

I sit alot as I'm a security guard.. and they kept tightening up over twelve hours, I'd keep walking and stretching them and doing whatever I can, but seriously it HONESTLY got to the point where it hurt sooooo much just to stand on them, fuck it was so painful. like I could hobble around it would take upwards of 10 minutes to stretch them back out to the point where I could use them again.. I've not had this problem since.. but I've definately overtrained or really fucking trained my calves before, it huuuuurt sooooooo much.

never without glutamine ever again.

 

[str8nubin]

I have huge calves and fuck man did I overtrain the shit out of the them one time with the omega project.. holy fuck that almost killed me.. never again will I forget to take glutamine after a calf workout..

Looool..

The worst part is nobody can understand why you're hobbling like a geriatric all the time

 

[FriendlyCanadian]

I have huge calves and fuck man did I overtrain the shit out of the them one time with the omega project.. holy fuck that almost killed me.. never again will I forget to take glutamine after a calf workout..

Looool..

The worst part is nobody can understand why you're hobbling like a geriatric all the time

man my calves got so tight it was like a permanent calve cramp, it was sooooooo bad, uuughhhhhhh. never again without glutamine, never again!!!!!

was scary dude, I was seriously worried about being able to walk for a day, fug.

 

[OMEGA]

you get used to it

 

[the_alcatraz]

start by making the thread in the right forum.

my bad bro....I should know better.

 

[the_alcatraz]

No problem bro


1: You are confusing the brachialis with the brachoradialis. The former runs underneath the bicep brachii crossing the elbow. The latter is a forearm muscle used primarily in wrist extension and gripping.

2: Spot injection protocols, when used appropriately can be very safe and effective. think of it as a very anabolic form of localized fascia stretching.

3: Sissy squats are great done with or without weight depending on your stretngth, sets, reps, and fatigue levels. i personally usually hold a dumbell in my off hand or hold a 45 lb plate across my chest.

4: Its tough to overtrain the abs. there are so many muscles around the abdominal wall you can use to compensate generally when the abs are fried other muscles will help them out.

Thank you once more my deuce-bigalo friend.

P.S. I'm still having a hard time imagining the difference between the 2 muscles in part I.

 

[GUARDIAN]

Thank you once more my deuce-bigalo friend.

P.S. I'm still having a hard time imagining the difference between the 2 muscles in part I.

flex your bicep. look at the outer bicep. depending on your definition, development, bf% there is a knot between the tricep and the bicep.

 

[Wulfgar]

^^^^ good bro material

 

[the_alcatraz]

flex your bicep. look at the outer bicep. depending on your definition, development, bf% there is a knot between the tricep and the bicep.

Ah, I have that pretty well developed.

 

[the_alcatraz]

^^^^ good bro material

+1

 

[deathdroprob]

As far as biceps peak, if anyone can share, I would love to try it, in a shirt my 20" arms look great and peak well from the outside, but from the inside I look like an absolute chump. Double front biceps is embarrassing.

I get the same thing.
Looks awseome from the out side but the inside is nothing.

But for peaks try anything with rotation and angles.
EZ bars yeah!