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Body Part. Anonymous
ITT: You guys tell me a body part that is weak (or more, not just 1 if you got a few shitty ones) and the strong ones and I'll reccomend some exercises to even you on up.

Also, suggest a bodypart that you might be good, you want to be great.

Also, any exercises you're having trouble progressing on, and which part (eg... lockout on deadlift)
>> Anonymous
Hmmm, for shits and giggles.

My body responds well to pulling.
My body doesn't like to push.

HS Pushups/BP/Dips/Pushups suck for me but ironically, Pullups, Rows, Deadlifts are easy.
>> Anonymous
When you benchpress, do your elbows flare much?

Do you do any flies, military or shoulder work?

And on your benchpress, which part do you have trouble with? like, if you cut it into quarters, 1 being off the chest and 4 being lockout, where's the trouble?
>> Anonymous
Well, I like DB BP's. First quarter is kind of a bitch and sometimes it seems like my arms won't naturally lockout at the top but when I fail its at the midpoint. Not sure about my elbows, either. I do 1H DB presses as well.
>> Anonymous
Could you copypasta your routine?
>> Anonymous
Tbh, I have none. Those observations are a workout here and a workout there. I was about to setup a routine. My focus would be on working on my weaknesses while developing functional strength. I want to focus on overhead strength (don't care too much about how big my pecs are), core strength (stabilization, not six pack), and conditioning (got me a sandbag). Feel free to pitch any ideas.
>> Anonymous
my front shoulder muscles are disproportionate

what do i do ?
>> Anonymous
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First of all, don't use the word functional, it's so wishy washy, when you described your 3 other goals, it was alot clearer.

Secondary, NOW we're talking that I know what you want, and it all ties in nicely.

Exercises you'll benefit from:
Snatch
Clean

Try stuff like starting from the knees, not the ground, power clean\snatch (you don't get under the bar to catch it) etc.

That will help build up alot of power to help with the rest:

Overhead squats are FANTASTIC for overhead strength, aswell as, imo, being the king of stability and control.

A:
3x5 Back squat (olympic style, bar high on traps, feet shoulder width)
8x2 Jerks
8x2 Power clean

B:
3x5 back squat (oly style)
5x5 overhead squat
8x2 Hang snatch

C:
3x5 Front squat
8x2 Snatch (full)
8x2 Jerk

If you can get all 3 of those in a week, you'll find you'll develop very powerfull overhead strength, with uncompromising stability.

I'm no good with sandbag training, so I can't help you there.

I know I kinda just whored around the olympic lifts, but overhead strength and stability is what they're all about. (OH and fucking awesome, they're also about fucking awesome)
>> Anonymous
>>57913
Are they too weak or too strong?
>> Anonymous
>>57919

Neat.

So, with the jerk you start from the knees, clean it up and then jerk it? Do you repeat that every rep?
>> Anonymous
Nah, that'd be a full clean and jerk, with a jerk I personally start from the rack (my jerks were on leg day last program, starting a newy this week) so I was WAY too fucked to get it off the ground, but either way works.

You'd get it to neck by your choice, then jerk once, control it down, jerk it again, drop it\control it down if you're a nice person:p
>> Anonymous
>>57924

I hate gyms because i'm loud (because I know what it takes for my body to get moving and that's is a good grunt or six) but I don't move much weight yet, lol! xD
>> Anonymous
Lats. I have none. What's a easy exercise to do without equipment?
>> Anonymous
>>57920
too small
>> Anonymous
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You don't have to grunt, I do 1rm alot of the time without a grunt, but I sometimes squeeze air out so hard, it kinda makes a growling noise, or if I have lips tight, it's like a balloon letting go.

You can learn to be quietter, just practice focusing less on noise, and more on moving the weight and your form, once you start moving alot of weight, then the noises come, like a fckin howl, seriously, you've got NO idea how loud you can yell till there's a barbell crushing you:P

For captain no lats, no equipment makes it pretty difficult, if you can find a tree, do chinups.

If the branches are uneven, find 2 ratty old towels, drape them over and use them to do chinups (this will give you BEASTY forearms).

Another option would be find something you can use to do a makeshit bent over barbell row (Something like a milk crate filled with books) but this will severely shorten your range of motion, I would also suggest if you try the towel-chinups, learning to do a front lever on them, aside from the fact you'll have popeye forearms and be able to crush just about anything in sight, front lever, and front lever chinups are fantastic for building not just the lats, but the entire upper back region.

Sorry I can't think of anything else >.<

pic related: he has lats. :p
>> Anonymous
>>57935
Military Press is good for building big round shoulders (not just the front, but also the side of your shoulders) Bench press does it nicely too, especially with a bit of incline.
Another good option are front raises (almost straight, tiny bit bent arms, hold dumbell in hand, raise up to eye level, back down)

Another good one, that helped me build my shoulders quite alot was planches, I'm sure with a bit of googalizing, you can find some good planche progression articles.
>> Anonymous
Bumpity BUMP.
>> RSI guy !HjbWRiSTJ.
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i cycle daily commute, with plain shoes on plain pedals. my quads are huge after years of this, but i get knee pains due to the unbalanced no-training of the hamstrings. recommend hamstrings. i'll probably lose any response here before i can get back to it, so email too.
>> Anonymous
Hamstring curls, deadlifts, stiff legged deadlifts and good mornings will all be helpfull.

I'd say go the stiff legged deadlifts, or normal deadlifts, just because it's also an oppurtunity to build other muscles, instead of just fixing an error, improve the whole package a wee bit.
>> Anonymous
please help, my legs are beasts and my core is ok.... but dear lord do my arms suck for strength (finesse i've got but that doesn't do me much good).... HAAALP
>> Anonymous
Explain in more detail...
What exercises have you done that you feel are strong\weak etc...

Weight\height?
>> Anonymous
>>58786
oops, sorry for DP, forgot some stuff...
i can do plenty of pull/chinups... biceps,brachioradialis, brachialis, and forearm are sort of ok.......
however... i can't do 5 real, good pushups before failing (my max bench is about 75% bodyweight)
>> Anonymous
>>58788
weight 140 LBS (down from 150 I unhealthily chunked on so i could do a power red blood donation)
height 6'1" give or take an inch
>> Anonymous
>>58786
>>58791
>>58793

i'm the same guy, i need help... when i can punch a guy at full force with good technique and not cause anything, there are issues
>> Anonymous
Fuck you're skinny, I'm the same height and I was 165lb before I started working out (sitting around 180lb atm) Never lost an ounce of definition (Don't touch bad foods, stick to diet to the tee and never miss a training day)

God, dude, EAT that's what you need to do, you need to EAT.

And of course you can do chinups, you're so light all it takes is a thread of string to move you... =p

If I were you, I'd be looking at 2,500 calories a day, aiming closer to 200 grams of protein a day, and working on just bulking up.
I could offer you an arms\triceps or chest specialization program, but you just desperately need to eat more and work out the most basics.

I'm assuming your recovery time is a bit lengthy atm, so a low volume 3 day split would probably work for you, something like:

Monday:
5x5 Squats
5x5 Stiff legged deadlifts
3x8 Bicep curls
3x8 Tricep extensions (nose breakers, skull crushers whateever you call 'em)

Wednesday:
5x5 Bench press
5x5 Dips
5x5 Military Press

Friday:
5x5 deadlifts
5x5 chinups
5x5 dumbell rows.

Lift everything as heavy as possible, failure isn't needed, but if you get it, never in first 4 sets, somewhere in 5th is okay.

EAT, just... fucking, if it looks like food, put it in your mouth, masticate and fucking swallow.
>> Anonymous
Punching is quite reliant on how much weight can go behind it, unless your technique is fucking fantastic and you can do it really fucking fast. (Power = work\time) work in this case = weight, so you either need some REAL speed (years of training) or some fucking weight (6 months of BIG fucking eating and working out)

The small program I offered will do quite alot for your triceps whilst still bringing everything up.

Squat + deadlift will be super valuable to fighting, because the power of punches\kicks really comes from the hips, which is what they work alot of. Also stronger grip might not go astray (You wouldn't believe how sick it is, walking up to the cunt that's teased you for the last few years, punching him and when they go to fight back, grabbing their wrist, after their puny punch connects and with 1 hand twisting and driving their whole body into the ground)

http://www.geocities.com/ltgodfrey/lever.html
>> The Dark One !UYklPQPVhw
Weakest: triceps
Strongest: calves/quads/hammies
>> Anonymous
Could you copypasta program?
It just makes it alot easier to know where to put stuff etc
>> Anonymous
OP here, just thought I'd post my program incase anyone felt like seeing it (note: It's worth a look if you've been lifting 6months+)

Monday:
A
Squats – 5 reps
Calf Raises - 8 reps
B
Chinups – 5 reps
Bicep curls – 8 reps
C
Shrugs – 5 reps
Supinated forearm curls – 8 reps
Pronated forearm curls – 8 reps
Wednesday:
A
Squats – 5 Reps
Calf Raises – 8 reps
B
Bench – 5 reps
Dips – 5 reps
C
Incline bench – 5 reps
Tricep extensions – 8 reps
Friday:
A
Squats – 5 reps
Calf Raises – 8 reps
B
Deadlifts – 5 reps
Good mornings – 8 reps

C
DB rows – 5 reps
Curls – 8 reps
>> Anonymous
>>58926
A B and C are repeated 5 times with 2 minute breaks between each day.