bicep&forearm technique / adding mass questions

[tidalwave]

Hi Page -

I'm going to be doing the same thing. The program you linked to on Wil's thread looks like a great 5x5 program. I'll likely be doing the intermediate variation of the program, rather than the advanced one.

There's a training primer associated with the program that has a myriad of great information that you will find useful. The program is all about stressing the key compound lifts that will build your foundation like no other. I'm still reading and absorbing the material in here.

Training Primer: Training Primer

[page19]

I'm gonna be completely honest and say that the benchpress is relatively new to me.. I've rarely done it because I'm not all that comfortable finding my max since I don't have somebody to spot. I always substitute with a dumbbell press... which can't be great for me to be avoiding an important lift

[tidalwave]

I'm in a similar position, as I haven't had a workout partner in years. I use the db press almost exclusively since I can go to failure safer than I can under a bar. There's some debate whether a barbell bench press is better than the db press, but I don't think there's a ton of difference where it matters, anyway. I thought that db press utilized the arms and shoulder stabilizers more, whereas the barbell press used more of the front delts. Someone please correct me if I'm wrong on that.

[page19]

With a workout like this, you can add 5 pounds to the bench press, but the lowest increment you can add to your db press is 10, which might be somewhat limiting..

I'm not sure what I'll do when i start this program, whether I'll try to stick with a bench press or just go with a DB press where I know i can throw the weight if needed... i'll be more apt to hit that max and break my max, i'd think

Either way, after I posted my last post, I realized just how pathetic it was... and I went to the gym within ten minutes of posting it and got my ass on a bench, haha.. I missed my normal tuesday morning workout this morning anyway due to work issues, so I needed to go tonight anyhow.


The row is a new exercise for me too... I've never done it as prescribed here---I've often done the version where the bar is longways, going in between your legs and held with a close grip.

[wil]

Originally Posted by page19

With a workout like this, you can add 5 pounds to the bench press, but the lowest increment you can add to your db press is 10, which might be somewhat limiting..

I'm not sure what I'll do when i start this program, whether I'll try to stick with a bench press or just go with a DB press where I know i can throw the weight if needed... i'll be more apt to hit that max and break my max, i'd think

Why would you only be able to increase dumbbells by 10 lbs? Do you lift at home or a gym? I would hope the gym has dumbbells in 5-lb increments. And if you lift at home like I do, I have on occasion used 2.5 lb plates on only one side of a DB bar to get a 2.5 lb increment. I simply grip the DB with my hand against the side with the extra plate to balance it.

The row is a new exercise for me too... I've never done it as prescribed here---I've often done the version where the bar is longways, going in between your legs and held with a close grip.

Those would be T-Bar Rows. They are good also, but I have always read that the barbell rows are the king for back (except pull/chin ups). Wait... actually deadlifts are the king for back... and everywhere else for that matter.

[page19]

Right, the dumbbells are at 5 pound increments, so you can increase 10 at a time, by going up 5 on each side---where with the bench you can add a 2.5 plate on each side to increase a smaller amount if necessary

Tonight was the first time I tried a bent over barbell row, as I've done the T-Bar in the past. As of now I think I prefer the T-bar style, but that's probably just because I'm used to it. Right now I'm thinking that this row is gonna destroy my lower back alongside the deadlifts, so hopefully i'll be getting a balanced workout.

[wil]

Originally Posted by page19

Right, the dumbbells are at 5 pound increments, so you can increase 10 at a time, by going up 5 on each side---where with the bench you can add a 2.5 plate on each side to increase a smaller amount if necessary.

Oh yeah... hmmm... I guess I never think of dumbbells that way.

Because in my own experience, I lift much more with a barbell than the total of 2 dumbbells. For instance, if I can bench 280, I don't think I would be able to press a pair of 140-lb dumbbells.

[page19]

Right, which is all the more reason why having to increase by a larger increment is harder for dumbbells, because having each side independent is harder to start with

[page19]

Originally Posted by tidalwave

I'm in a similar position, as I haven't had a workout partner in years. I use the db press almost exclusively since I can go to failure safer than I can under a bar. There's some debate whether a barbell bench press is better than the db press, but I don't think there's a ton of difference where it matters, anyway. I thought that db press utilized the arms and shoulder stabilizers more, whereas the barbell press used more of the front delts. Someone please correct me if I'm wrong on that.

anyone have some more insight on this?----the bench press vs db press comparison

[JoeBAR]

Originally Posted by page19

anyone have some more insight on this?----the bench press vs db press comparison

It takes more stabilisation to push a db than a bb, it's kinda obvious. tidalwave is most correct on that.

That said, the 5x5 uses BB for a reason. It's a GENERIC upper push movement. Limiting the bb press to a 'chest' exercise is far too restrictive. If you wanted to hit the 'pec only', the bb bench press is not the exercise of choice.

At this point of your training life, I wouldn't worry too much about details. Just grab the plan, count your steps, and see you in 8 weeks. Dallying will not get you any stronger

[page19]

I've diving in tomorrow morning regardless.. if i need to change things up i'll do so, but i agree--no matter how much you read, it's not gonna do shit for ya until you get out there

[orientalkid]

I'm having the hardest time seeing any gains in these two areas, and I think it's because I'm just not doing it right--as in, the following day I'm not feeling the soreness (and satisfaction) that I normally feel after working out other muscle groups.

Hey i am having the same prob too, my arms always look small compared to my back (as can be seen from my avatar). But to be fair, i didnt reallt paid a lot to of attention to direct arm work.

[wildstang]

Originally Posted by orientalkid

Hey i am having the same prob too, my arms always look small compared to my back (as can be seen from my avatar). But to be fair, i didnt reallt paid a lot to of attention to direct arm work.

your proportioned about right in your avatar evenly. thing is if you want bigger arms you have to work the legs harder. add some olympic lifts in and you will notice them grow in a fair timeframe.

[JoeBAR]

Originally Posted by wildstang

your proportioned about right in your avatar evenly. thing is if you want bigger arms you have to work the legs harder. add some olympic lifts in and you will notice them grow in a fair timeframe.

Bump to that.

1" on legs => 1/4" on arms

[PowerHouse]

Originally Posted by page19

anyone have some more insight on this?----the bench press vs db press comparison

Yeah I do........ bench press is overrated.

[page19]

Originally Posted by PowerHouse

Yeah I do........ bench press is overrated.

i've heard that often. but i hadn't much personal experience with it since I always defaulted to the db press.

[TommuGuns]

a good mixture of both is essential....

Though an advantage of dumb bell press is that u can go really low with the dumb bells.... now with barbell i cant go low cos the bar hits my chest.... so my elbows only end up just below 90 degrees. Now with dumb bells... i can bring the dumb bells right down and my elbows can nearly touch the ground... So you get a better muscle contraction with dumb bells, which allows for greater chest development

[J-RoC]

I always find that Starting with your 1 rep max and super setting all the way down to 10 lbs will blast your biceps and your forearms. I had to drink aloooot of water after I did it.

[wildstang]

Originally Posted by J-RoC

I always find that Starting with your 1 rep max and super setting all the way down to 10 lbs will blast your biceps and your forearms. I had to drink aloooot of water after I did it.

i hope your getting a little blood pumped into the muscle by warming up 1st rather then going straight to 1 rep max and on down? if not thats a recipe 4 disaster! if your young you might get away with it 4 a little while, but at the weights i lift id damn sure rip or tear tendons.

[TommuGuns]

bump... u will peak at the start of ur work out.... but u will be burnt out for the rest of ur workout