Gym hitters, what muscle group are you struggling with?

EvilPenguin

EvilPenguin

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May 4, 2012
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Been hitting the gym for a couple months now.

Seen good improvement on almost all muscles except the neck and abs.

Fuck those are 2 tough muscles to work out... I have the gayest neck in the history of necks, long and thin. And I can barely notice 2 abs, but still working hard to get that 6 pack for summer.

Your turn. Tips also appreciated.
 


How 2 get abs:

1. 8% body fat
2. You're done!

As for neck - wtf, neck?

To add to the conversation - I've had trouble with my delts, and by that I mean I've had trouble progressing on OHP. Adding tricep work (something I previously neglected) helped with this.
 
EAT MOAR PENGUIN

Some body types are different, in my day of lifting heavy, the secondary muscles I never really paid attention too. Most of my movements were compound movements so they got hit natually.
 
EvilPenguin said:
Seen good improvement on almost all muscles except the neck and abs.
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That's because you've never used those muscles before in the way you've been. Gains are always awesome in the beginning. It's when you hit plateau's when you have to become intelligent when you train.
 
I've never really had any major problems. I hit a plateau on my bench more than anything. Can't seem to break beyond 315 right now.
 
jeffrey said:
I've never really had any major problems. I hit a plateau on my bench more than anything. Can't seem to break beyond 315 right now.
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Ever try flat bb press with rubber bands? 5x5? I got up to 350 I think 2 yrs ago, since fucked up my back / shoulder / have had different focuses in terms of fitness; but I bought some black bands and they really help you train differently to build different strength.. instead of the weight getting easier as you push through the rep, it gets heaviest at the top.

See here:
[ame=http://www.youtube.com/watch?v=xRe5FQRv-Vc]Flat Bench Barbell Press With Bands - YouTube[/ame]

I'd go up to 185-215 and it's hard as fuck. Helps you build strength at a different point in the rep (sticking point/the wall), ultimately allowing you to beat 1rm's etc..
 
dreamache said:
Ever try flat bb press with rubber bands? 5x5? I got up to 350 I think 2 yrs ago, since fucked up my back / shoulder / have had different focuses in terms of fitness; but I bought some black bands and they really help you train differently to build different strength.. instead of the weight getting easier as you push through the rep, it gets heaviest at the top.

See here:
Flat Bench Barbell Press With Bands - YouTube

I'd go up to 185-215 and it's hard as fuck. Helps you build strength at a different point in the rep (sticking point/the wall), ultimately allowing you to beat 1rm's etc..
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Nah, but I'll try them next week when I lift chest. Normally, switching to dumbbells for a few weeks does the trick but my gym doesn't have any dumbbells heavier than 140lbs. so I've been kinda stuck.
 
jeffrey said:
Nah, but I'll try them next week when I lift chest. Normally, switching to dumbbells for a few weeks does the trick but my gym doesn't have any dumbbells heavier than 140lbs. so I've been kinda stuck.
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Try using them once a week for 8 weeks or so. I also found that hitting chest 2x to 3x a week helped increase strength too, big time. Obviously not going out or anywhere near 1RM's ever.. I actually used Bill Starr's 5x5 linear progression program: Bill Starr 5x5 - Madcow Intermediate or Linear Version (has an excel spreadsheet) Did it several times and each time it definitely helped me increase / beat plateau's.
 
EvilPenguin said:
no homo but fuck I wish I had your abs. You probably get a lot of pussy with those abs at the beach :D

what's your diet? Whats your ab routine?
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Thanks bro, taking in roughly 1800 calories a day and at least 150-160 grams of protein. Trying to drop a couple more pounds then hold and maintain for summer. Weird that you mention the beach, I'm heading to Florida in 3 days lol.

At the end of my workout, I do
Decline weighted sit-ups, 4x10 (45 lbs plate behind my head)
Weighted straight leg raises, 3x12 (15 lbs dumbbell between feet)
Standing weighted side-bends, 4x10 (45 lbs dumbbell)
Weight side-bends on back extension machine, 2x15 (35 lbs dumbbell)

Squeeze at peak contraction, hold for split second, slowly release. Rinse and repeat ever rep, slower is better.

I do this twice a week, either Monday/Thursday or Tuesday/Friday, I switch it up from time to time.

gseki said:
SICK. What's your diet like ? 6k cal/day ?
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Fuck no, lol. When I'm gaining weight in the fall/winter I only hit around 3000-3500 calories, I only weigh 173 in that pic on that page.
 
never understood all these accessory exercises. do people not do the usual squat/bench/deadlift/cleans/press anymore?


i guess its the difference between looking good and strong vs actually being strong. built for show not for go i guess.
 
magcshroom said:
never understood all these accessory exercises. do people not do the usual squat/bench/deadlift/cleans/press anymore?


i guess its the difference between looking good and strong vs actually being strong. built for show not for go i guess.
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If you're referring to my post, someone asked me about my ab routine. Yes, I bench, squat, and press. I've stopped deadlifting recently because my form is terrible, will get back on it sometime soon but it isn't a priority at the moment. Never power cleaned, never will.

Why not do compounds and isolation lifts? You're not going to get that "pop" look on your abs/obliques/intercostals/serratus without throwing in iso work, the big 3 compounds are only going to get you so far.
 
JayyC said:
If you're referring to my post, someone asked me about my ab routine. Yes, I bench, squat, and press. I've stopped deadlifting recently because my form is terrible, will get back on it sometime soon but it isn't a priority at the moment. Never power cleaned, never will.

Why not do compounds and isolation lifts? You're not going to get that "pop" look on your abs/obliques/intercostals/serratus without throwing in iso work, the big 3 compounds are only going to get you so far.
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nope wasn't looking at any particular post just the general vibe of the thread.

dont have a clue what a intercostals or serratus is either lol.

I focus more on powerlifting/olympic lifting as i don't really care about what my abs look like. i had a 4 pack last time i checked. im just going for pure strength on all of my major lifts and then BJJ for cardio.

different strokes for different folks i guess. everyone has different goals and as long as someone is working hard my hat's off to them.
 
mikeshinobi said:
How 2 get abs:

1. 8% body fat
2. You're done!

As for neck - wtf, neck?

To add to the conversation - I've had trouble with my delts, and by that I mean I've had trouble progressing on OHP. Adding tricep work (something I previously neglected) helped with this.
Click to expand...
+1 for delts/overhead presses. Thanks for the triceps tip - assistance isolation exercises are often underrated for helping the main compound lifts.

And OP, I prefer core twisting motions with torsional resistance: http://www.exrx.net/WeightExercises/Obliques/CBTwist.html. Up to you though.
 
Neck is genetic. There's nothing much you can do with it unless you're injecting steroids into your neck.

Abs is made in the kitchen. Get 8-10% body fat and you will get there.

EvilPenguin said:
Been hitting the gym for a couple months now.

Seen good improvement on almost all muscles except the neck and abs.

Fuck those are 2 tough muscles to work out... I have the gayest neck in the history of necks, long and thin. And I can barely notice 2 abs, but still working hard to get that 6 pack for summer.

Your turn. Tips also appreciated.
Click to expand...
 
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