POWERLIFTING FORUM

BENCH PRESS AND ARM LENGTH Posted by: j hyde (jacobhyde@houston.rr.com)

is it easier to bench more with shorter arms? a friend and i just got into an argument because i told him that the fact that he had shorter arms and a thick chest makes it eaiser on the bench press then being heavier with longer arms.

Re: BENCH PRESS AND ARM LENGTH Posted by: Jen (jentcb@hotmail.com)

A friend and I just had a similar discussion re: arm length as a factor in weight lifting. We went online and found an article that addressed this question. In short, "If both lifters are using the same weight and lifting with the same intensity, one may outlift the other by a substantial margin. Why? Again, it's physics, because the lifter with the shorter arms will have much less work to do." (Excerpted from The Complete Idiot's Guide to Weight Training © 2003 by Deidre Johnson-Cane and Jonathan Cane.)

GETTING STRONGER WITHOUT BIGGER? Posted by: Mnnte (Ceer001@yahoo.com)

I recently stumbled across a workout in a magazine that said it would make me stronger without getting any bigger. I'm large enough now that I really don't want to gain any more size. But is it possible to get stronger without getting bigger? The workout consisted of varying the weight, reps, and set from week to week.

Re: GETTING STRONGER WITHOUT BIGGER? Posted by: Jason (jam@cisco.com)

You can get stronger without adding more bulk. This is dependent about the number of reps you do and the amount of weight. Roughly 0-5 reps for Strength 5-9 - for power 9-12 hypertrophy (muscle building) 12-20+ - endurance (Higher reps lower weight of course) I usually do a hybrid system of 12-9-6, with 12 at 65% of my one time rep max, 9 at 75% and 6 at 85% - though you will want to lower reps and higher wight for strength and not size.

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ALL OVER Posted by: luke (aesthetic_powerhorse@hotmail.com)

i would really like some help with getting big i weight 65kg im 15. all i have to exercise is a set of dunbells with 20kg wieght set and a bench to do it on. i dont really have enough money to buy more equipment but in saving for a barbell set with a 50kg wieght set what can i do to get big pecs, washboard abs, big biceps and good legs

Re: ALL OVER Posted by: Isaac (isaac_au@internode.on.net)

I am 16 weight 80 kgs & have been doing bodybuilding for almost a year. I work out 5 days a week doing excersises for biceps, triceps shoulders etc 2-3 times a week. I do work on the hamstrings, quads etc 1-2 a week (other than 1-2 week cardio) & it is working. I would suggest sticking to what you have before advancing into heavy equipment!

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NO CHEST SORENESS Posted by: Harv (harvwagner@hotmail.com)

When I do arms and shoulders, i can feel the soreness the next day, but when I do chest, i never really feel sore after my bench presses. I feel the bench press more in my arms than I do my chest. What am I doing wrong?

Re: NO CHEST SORENESS Posted by: Bruce (bhghunter@charter.net)

Start with a simple question for you. Are you doing enough reps/sets/weight? It is necessary for some overload of our muscles to accomplish the destruction that is the precurser of muscle building. That would be my first guess. I know the same thing has happened to me in the past (and the present sometimes too). But when I ramp up one or more of those three variables, the soreness returns.

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BUTT AND ABS QUESTIONS Posted by: jazmine (arabianq@hotmail.com)

ok i hav a butt already but i wanna make my butt bigger than it is how could i do that???? what exact exercise can i do that will mak it bigger and also how many reps etc...????? and also i work out my abs like mad crazy but i have like a top layer that is just fat what can i do to get rid of that so you can see the muscle under it?????

Re: BUTT AND ABS QUESTIONS Posted by: trainerSI (ismari@consolidated.net)

To increase size of glutes, you need to squat and squat deep. going down to paralelle or below will activate the glutes and hamstrings. other assist moves are standing or walking lunges, low pulley kickbacks and weighted step ups. Keep the rep range around 8-12 and do about 3-4 working sets of each exercise. For you to see your abs cleaerer, its all about diet. Eating clean natural foods, staying away from junk and fast foods. Cardio will also help burn the fat from the entire body, no spot reduction here. Consistency and time will reduce overall body fat this way.

Re: BUTT AND ABS QUESTIONS Posted by: Chanse Durdahl (cdurdahl@hotmail.com)

To gain a butt the best thing for that is to do clean and jerk or snatch. I have done these for a few years now and butt looks like you can set a can on it.

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SQUAT AND DEADLIFTS Posted by: GK(kingohrts12@unionplus.net)

How many sets and Reps to build huge Quads and Hams? How far down should I squat to hit the Butt? Is it true Deep Squats Give you a Squar Butt? Is it necessary to do leg Extentions and Legs Curls?

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MEALS Posted by: chris (cbaj517@hotmail.com)

I worked out at least 3 to 4 times a week.Do i need to eat 5-6 meals a day specially drinking protien supplements even on a days i dont work out?

Re: MEALS Posted by: Ash (wash1989@hotmail.com)

( I had the same question so I emailed a trainer. He said yes get the same amount of protein on your rest days. Drink 3-4 glasses of milk a day (one with every meal) and have a can of tuna for lunch.

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NEED HELP GAINING MUSCLE Posted by: bLING(alboblood4life@netscape.net)

Hi I am 5/9 and 17 yrs old I was wondering what can I do to get nice flat chest Ill do anything I do pushups dosent seem to work if any of u can help me I will appreciate it. and I need like a routine that would work.

Re: NEED HELP GAINING MUSCLE Posted by: don(pauladonp@msn.com)

You should stick to compound movements like squats bench presses,chinups,and deadlifts.Try to add more calories to your diet and do lower rep sets with a heavier weight. Try working each muscle group once a week. Then try working each muscle group twice a week, one heavy day and one light. See what works for you. Also get at least eight hours of sleep a night. Don't smoke or drink. good luck.

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IMPROVING BENCH Posted by: rashad rashad_gangster@hotmail.com)

hi im 17 years old and weight around 190 lbs. im actually a very big guy, and i bench around 80kg but i see these smaller guys benching more then, and i would like to increase my bench badly, and im jst wnnna get sum tips of ya plz. all i hear in my ear is that your weak for a person of your size.

Re: IMPROVING BENCH Posted by: Tschombe Davidson tschombed1976@yahoo.com)

I'm the current Wisconsin State record holder in the bench press.At 202lbs I bench pressed 500 lbs so I know a little something.Wont you concentrate on your triceps a little bit more and your back .Somtimes superset the two ,meaning chest and back.Bench press and superset it with lat pulldowns or rows.Trust me you will see a difference and also work dumbells sometimes also.

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UPPER BODY Posted by: sd(crmsncrm@yahoo.com)

I am 21 years old, male, 5'6'', ~140 lbs. I have a problem that's been bothering me for some time that I'd like to try to correct. I am in fairly good shape, haven't weightlifted much except some during high school. My problem is that my body basically gets thinner (as in narrower) above my waist toward my shoulders. Is there some way I can widen my upper body (above the waist) without signficiantly affecting my lower body? I'm willing to take (non-illegal) supplements and do whatever type of exercising. Any help would be much appreciated, thanks!

Re: UPPER BODY Posted by: josh (name:crmsncrm@yahoo.com)

you should do compound chest and shoulder exercises to build up your upper body in order to make your waist appear thin.

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HELP ME I AM VERY WEAK Posted by: rahul singhal(geniusno29@rediffmail.com)

i am a 21 year old boy about 177 cms and an asthematic patient. my weight is only 52 kgs and i want to increase it. my stomach doesn't work very well but still i want to be healthy and stronger please tell me what should i do. i will do

Re: HELP ME I AM VERY WEAK Posted by: Mike Allin(allin@telkomsa.net)

Stop limiting yourself! You are young enough to build up your srength. Get to gym and grind away at those weights! It will take time but it WILL come. I have had rugby players with asthma doing well. Go for it! [Submit a follow up message.]

BICEP Posted by: leeza(therealleekingsmore@hotmail.com)

I want to build up my biceps and at the minute i do about half an hour to an hours exercise 3 to 4 days a week and havent really noticed a difference in on my biceps. Is this far too little exercise? and how long will it take roughly before i notice a difference? thanks, any info welcome please, im about 5'9 and 10 stone

Re: BICEP Posted by: Samo(heroicxenophobic@yahoo.co.uk)

It sounds to me that you are overtraining your arms, i only train my arms twice a week, I think you might want to design yourself a program were you train different muscles on different days eg. mon- chest/triceps tues-rest wed-back/biceps/abs thurs-rest frilegs/shoulders sat+sun-rest This way you give your muscles a chance to heal,thus enabling them to grow. Do this routine for a month and I garentee you will notice the gains.

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ARMS Posted by: John Vu (john.vu@hotmail.com)

Hello, I'm 15 Years Old, about 5'5 or 5'6 and 136 pounds, and I was wondering if lifting 10lbs (dumbell), 500 times (triggering biceps) about 3 or 4 times a week any good in gaining muscles. And I just started recently and I wanted to know if doing to much putting me at risk for bruising, tearing, or bad blood circulation?

Re: ARMS Posted by: James Smith (HHJMike@cs.com)

Try 2-3 times a week. Use more weight and less reps.

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NO PAIN NO GAIN Posted by: chuck coy(ccoy3@ne.rr.com)

i have been working out for 6 weeks now. i work out till muscle failure but have no pain or burn after my work out what am i doing wrong

Re: NO PAIN NO GAIN Posted by: Eric(ericj@bodyprint.ca)

The delayed onset muscle soreness (DOMS) that people feel after a workout (normally 24-36 hrs after a workout) is not a necessity for weight training. Your body could have very good recovery mechanisms and the inflammation associated with the pain after workouts may be less for you. Which is a good thing by the way. The faster you recover, the faster you can retrain those muscles to continue size gains. Of course, everyone and every program is different and it could have something to do with that.

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GAIN SIZE Posted by: D1V3N(dn_no1@hotmail.com)

hey im 16 and wiegh 8 and a half stones, does anyone know how i can gain size and put on wieght but also gaining muscle? i normally do 5 times a week 7kg dumbells on each arm doing 30 reps on each arm, can anyone also tell me how to get my chest bigger and my abs? and also does this make you stop growing? thanks i really appreciate it.

Re: GAIN SIZE Posted by: Dakota P.(littlebigman7091@yahoo.com)

Use weight gainer and eat literally everything.

Re: GAIN SIZE Posted by: Ranvir(rambo_rai@hotmail.co.uk)

hi d1v3n. what you need to do to gain muscle at your age is to eat loads, get adequate sleep and train EVERY body part. most of it wont go on as fat cuz ur young, all that loads of food will do is feed your muscle. you might also need to invest in a bench and barbell so you can start doing some proper compound exercises. go on the teenbodybuilding website (not sure if im allowed to post links, cuz they got loads of help for people at our age on their forums. get a routine going that includes every body part and do less reps on a heavier weight while maintaning form. aim for about 5 - 7 reps x 4 to 5 sets for each body part, it'll help u grow. nah you wont stop growing at your age that's just a myth.

Re: GAIN SIZE Posted by: Dave(davidedwards72@hotmail.com)

Hi, I'm a 34 year old who has been working out for around 10 years. Only in the last 2 years have I started to make real gains. For years I read about how the major compound exercises were the key to building strength. I would then include them in my routine, but still do countless sets of "auxillary" exercises. I was completely fooling myself. You can't increase your muscles unless you first become strong. Then I tried a 5x5 programme for strength. At first it seemed too little. Only 3 exercises per workout. I was in and out of the gym in only 30 to 40 minutes. I worried about my arms getting smaller due to lack of direct work. Ha, what an idiot I had been all those years. My strength consistently improved, my muscle mass increased, and most pleasingly of all my arms grew even though I had vastly reduced the amount of time and effort I spent on them. The difference is my workouts are more intense. I finally had found that moment of sartori that all bodybuilders/strength wannabe's look for. There are no secrets, no wonder supplements, the routines printed in the magazines are fairy-stories. Lift big, eat big and you will become big. Forget sit-ups, once you are squatting and deadlifting intensely your abs will grow. Forget countless arm exercises (sure if you want to have slightly swollen biceps on a skinny frame carry-on) as your arms will only grow in proportion to the rest of you. I know, you will probably read this, make a mental note, maybe some of you will even take heed of what I say...for a while, before returning to trawling the internet and magazines for the "secret". Well if that is how you want it packaged, fine..the secret is 1) Compound exercises 2) Steadily increase the weight 3) eat big (but not junk). I should include a warning about this advice though, there is a danger of a hernia....as you will be laughing everytime in the gym you see some dweeb spending 30 minutes on his arms as you lift twice his body weight for 5 sets and then leave. By then I hope you will have sympathy for the guy and try to persuade him of the error of his ways. Good luck!

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SIX PAC ABS Posted by: ahsan (ahsanwuzhere@yahoo.com)

look ill be honest and tell you. im a teenager and want a six pac. im not too fat my waist is only twenty six. a question would be is does weight matter on losing fat and getting a six pac. please help me im desperate and really wan ta six pac. im prepared to do any workout or diet. ps. would getting a six apc affect my height casue im still growing?

Re: SIX PAC ABS Posted by: Ranvir(rambo_rai@hotmail.co.uk)

lol if ur waist 26 then u must have low body fat neway. all u need to is probs about 15mins 4 days a week, target all the abs, upper lower and obliques. and im sure you'll see a difference under a month. nah it wont affect ur height as it hasn't affected mine.

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WEIGHT ABLE TO LIFT & FAT Posted by: Dude

What is the average weight a 16 yo can lift on benchpress? If You Work out alot and then stop for a long period does your muscle turn in to fat?

Re: WEIGHT ABLE TO LIFT & FAT Posted by: BBAddict(golferaddict23@hotmail.com)

No, there is no biological mechanism that allows muscle to convert to fat. Formerly strong people develop fat because they stop exercising and keep eating the way they used to. It is important to always know what your metabolic rate is and to eat accordingly.

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OFF-HAND WEAKNESS Posted by: Ikaika (Ikaikascott@yahoo.com)

The last time that I seriously worked out for an extended period was during the three years when I was 18-21. I enjoyed my workouts and didn't have any problems really. Now I'm 27, and I want to start lifting again. About a month ago, I joined a gym and started hitting the free weights. I found that I could do about two sets of bicep curls with a 30 Lb. dumbell with my right arm. When I tried it with my left arm, however, I simply couldn't lift it. I thought this was just because I am right handed, and my right arm is naturally stronger as a result. I kept trying lower weights, until I found that my left arm could only really do a full set with a 15 Lb. dumbell. When trying the second set of 10 reps, I couldn't even lift that. When trying to lift with my left bicep, I don't feel tired really, it doesn't hurt, and there isn't really much burn. My arm just sort of gives up on its own. It refuses to keep moving. I have been curling 10 and 15 Lb. weights with my left arm twice a week for the past month now, and I am not seeing much improvement. Can this really be attributed to the fact that I'm right handed? Granted I'm just an average guy with little to no knowlege of the science behind weight training, but the fact that my left arm cannot even lift half of what my right arm can does not seem right to me. I know that I did not have this problem when I started lifting when I was 18. Any advice?

Re: OFF-HAND WEAKNESS Posted by: randall (dreambigusa@msn.com)

Bear in mind that there are alot of muscles used in a simple bicep curl. There's alot of stabilizer muscles that come into play, and these are usually a weak point. You might want to give a barbell preacher curl and other barbell exercises a try for awhile. You'll have your right arm there to help out your left, and since your body is designed to keep symmetry (except in extreme cases) your left should come along nicely after a period of training. Of course, it helps if you consult a trainer, and he or she is sure to have some other ideas on this.

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BUCKEYE WORKOUT Posted by: Steve TGIF88931@aol.com) 1/19/2007

Anyone have or know the Ohio State Buckeye workout sheet? I can not find mine anymore and I want to start working out again. Thank you

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BIGGER ARMS Posted by: pat insaneclownposse72069@yahoo.com)

hey im 18 and i have been working out for 3 years now and i really need to improve my arm size right now they are almost 16in and i have tried many new and different works for them but they will not grow can you help me thanks

Re: BIGGER ARMS Posted by: Nick soulnickut@Hotmail.com)

Hey I'm stuck in the same situation you are, i'm 18 my arms are just under 16 inches. Ive been doing a lot of research on this because its been pissing me off, the main thing we need to focus on is 1. not doing to much to try and get bigger, leading to over training 2. eating a bunch of good protein, i started eating about 8 meals a day and in the past 5 months I've put on about 35 lbs, 3. like a said before don't do tons of exercises for the arms, I've just started doing 3 sets heavy barbell curls, 3 sets incline curl, and for tris 3x overhead extension and 2 sets push downs.

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BUILDING MUSCLE Posted by: kyle(poolsideladysman@aol.com)

I've been lifting seriously for about 4 months now and I'm pretty happy with my results. I've been taking 1 protein shake a day and lifting about 4 times a week in the mornings for about 20-30 minutes. Though I'm satisfied, I still want to be able to speed up the process or help it along as much as possible and I want to do it naturaly. I've heard creatine and no-explode are good things to use but I dunno how effective they actually are. I've also read in a book that L-Arginine, L-ornithine, and L-lysine stimulate growth hormones like steroids but are safe. Also stuff about fasting. Just a lot of things like that. I want to know if any of these things actually work and if there is something that sums it all up.

Re: BUILDING MUSCLE Posted by: David Edwards(davide63@bigpond.net.au)

I've been lifting seriously for about 4 months now and I'm pretty happy with my results. I've been taking 1 protein shake a day and lifting about 4 times a week in the mornings for about 20-30 minutes. You must eat a lot of protein maybe three shakes a day and you must train with intensity.You must have a meal of some kind of meal to break the fast (breakfast) that you have endured over the night.You cannot train with weights effectively on an empty stomach in the morning . That is the best time for cardio to burn the bodies fat stores as energy. Though I'm satisfied, I still want to be able to speed up the process or help it along as much as possible and I want to do it naturaly. I've heard creatine and no-explode are good things to use but I dunno how effective they actually are. Creatine is a very good safe supplement as it is a cell volumiser, in other words it forces water into the cells and they get bigger and harder. Once they are bigger and harder you can lift more so the intensity goes up and they get bigger and so the cycle begins. But dont be confused with some magic supplement, you still have to work your ass off no matter what you use. The best thing is a well balanced diet,as little processed foods as possible, limit your saturated fat intake, research on the internet and train train train with intensity I've also read in a book that L-Arginine, L-ornithine, and L-lysine stimulate growth hormones like steroids but are safe. Also stuff about fasting. Just a lot of things like that. I want to know if any of these things actually work and if there is something that sums it all up.

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WEIGHTS AND BARBELL Posted by: Everett Gauthier(evgauthier@hotmail.com)

HI: I am a 59 year old who plays oldtimers hockey 4 times a week and have bought a set of weights,which include- a bar,4-10lb weights-2 5lb weights and 1 -20 lb weight to work your arm and wrist! I also have a bullworker which I use! My question is- With these new weights,how many reps. should I do to start and how much weight should I put on the bar to start?I am not a member of a gym or have not worked out with weights like this before! Thanks!

Re: WEIGHTS AND BARBELL Posted by: Ranvir(rambo_rai@hotmail.co.uk)

hi this is my general rule of thumb:
1 - 5 reps = strength
6 - 12 reps = mass
15+ reps = endurance

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MASSIVE MUSCLE GAIN Posted by: Muscleboy(gapster2000@hotmail.com)

What would be a reasonable ammount of muscle to gain naturally in 1 year?

Re: MASSIVE MUSCLE GAIN Posted by: Ranvir(rambo_rai@hotmail.co.uk)

hi ive been training for 6 months, i used to be 8 stone 7 but now i am 11 stone 5 and a relatively low level of body fat. thats something like 35lbs of muscle? this was without steroids, only supplements i used were weightgainer, creatine and u need to eat loads and get enough sleep. Make sure u work every body part as then u will see the most gains. and it also depends on genetics, some people gain muscle faster than other people. i think i got crap genetics but if u stick by your routine, commit to it, doing it 4 days a week then im sure 45lbs+ of muscle shouldn't be hard to achieve in a year.

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