Hey, need some help here.

Hey, need some help here.

I'm 5'10", about 160-165 lbs and im pretty good shape myself but i kinda sit alot so like i said i need some help working on the lower abs quick cuz i have 2 pack while the rest is just end lines from the sides, and some of them trying to form into a pack. My 2 pac looks 10x better then the lower pac, its pathetic i know lol, so like i said whats the best way to increase lower abs? Btw, I'm aiming for Van Damme looks, so how will i able to do that? i work out 3 times a week, been going to the gym like 4 months now.

DCCapen lots and lots of situps and dont read the stickies because you are different than everyone else and they would only serve as a hindrance to your goals. EDIT: happy 3500th post for me that was a great post my anorexic friend

Hey, need some help here.

what do my shoulders need?

what do my shoulders need?

so i dont do much overhead pressing, cuz chris said its not neccessary. my strength sucks, i tried to do overhead db press the other day and i could only get like the 40s for 8-10 reps. i do plenty of cuff work and rear delt shit but how often should i do overhead movements to maintain strength? size is fine and i dont really care anyway but i feel my lacking shoulder strength might be hindering my bench...

size18boarder so i dont do much overhead pressing, cuz chris said its not neccessary. my strength sucks, i tried to do overhead db press the other day and i could only get like the 40s for 8-10 reps. i do plenty of cuff work and rear delt shit but how often should i do overhead movements to maintain strength? size is fine and i dont really care anyway but i feel my lacking shoulder strength might be hindering my bench... if you are doing bench pressing you should maintain your strength.

Neo22 if you are doing bench pressing you should maintain your strength. Reading comprehension and basic grammar own you. You should be working your shoulders once a week, probably in the range of 4-8 instead of 8-10. Someone correct me if I'm wrong.

What do you do for rear delts?

ralyks Reading comprehension and basic grammar own you. You should be working your shoulders once a week, probably in the range of 4-8 instead of 8-10. Someone correct me if I'm wrong. You are a fucking idiot. I haven't done shoulder presses in over 7 months and not LOST any strength. He was asking about pressing. So the only person that needs to learn how TO read would you be you.

rear raises for posterior delts.

what do my shoulders need?

I get a weird sensation in my arm when I do shrugs..

I get a weird sensation in my arm when I do shrugs..

It's like a slightly tingling/numbing feeling that runs down my arm from my elbow to my pinkie. It only happens as I'm easing the bar down. It's not incredibly uncomfortable, but is this normal? Should I be worrying about it?

its just nerve damage. walk it off, pussy. edit - seriously though.. any time your body starts doing something that makes you go "is that normal?", it might be a good idea to visit a health care professional.

Happens to me with heavy weight, it's normal.

Try it with dumbells.

its normal with a lot of weight

your ulnar nerve's getting pinched

i get that too when i shrug heavy just my left hand, though

evi1eddie i get that too when i shrug heavy just my left hand, though Yeah, it's my left hand too.

xpinchx Yeah, it's my left hand too. as long as its not the jerking hand we're fine

Uh, I would give it rest for a bit. But what do I know?

are you rolling your shoulders? that might be the cause that. you should just move up and down.. rolling is bad for your R-cuff, and could be hitting a nerve.

I get a weird sensation in my arm when I do shrugs..

strained glute?

strained glute?

well in my wisdom I was seeing how high I could jump, just out of the blue started jumping. my glutes hurt like all fuck, I was on the ground. Now when I get into a squat position the right one hurts a lot. I iced them immediately. what should I do....see how it feels tomorrow?

A friend of mine was squatting on the smith machine and pulled his glute as well. Now I think that squatting on a smith is a bad idea in the first place... but anyways he took a long break from working out legs. I don't know if it really hurt him that bad or if he used it as an excuse to not work out his legs...

There's a condition that is similar, I forget what it's called it was posted a few days ago.

it feels better this morning , I wonder if I can squat tomorrow, fuck I hope so.

strained glute?

Bar placement for squats

Bar placement for squats

where is the bar supposed to sit when i'm doing squats? i'm fairly certain i have it in the right spot, but i want to make sure. also, is it normal for bruising to occur where the bar makes contact? i remember christophers saying that people generally need it lower than they have it naturally, so i've been trying to keep it as low as i can.

tize put it so low that you have to use the strength in your shoulders to actually hold the bar up when you are upright, on the descent the bar will be confortably supported by your traps and upper back same for good mornings?

I love mine low low on my traps. I used to have it almost on top of my shoulders and it would bruise the shit out of my neck, but now it's fine.

i put the bar on the lower part of the traps, altho i dont get bruising.

weird, i put it on my neck.

once i learned where to put it, i no longer get any bruising or abrasion. I squat 315 or so... if you arnt putting up a lot more then that and you are messing up your back you are doing it wrong. if you are messing up your neck, you are definitely doing it wrong

anyone use that safety squat bar with the handles out front that christophers mentioned? I'd love to try it out but my gym doesn't have it looks like it would take a whole lot of strain off the shoulders

DoublasM2 anyone use that safety squat bar with the handles out front that christophers mentioned? I'd love to try it out but my gym doesn't have it looks like it would take a whole lot of strain off the shoulders My gym has one but it looks like somebody made it in their garage. I'll eventually try it.

i start with 365 as my starting set, and i get bruises after my entire workout. esp after goin up to 405 for my last set... dam i love squats. unfortunately today is back/bi day.

Atenza6i i start with 365 as my starting set, and i get bruises after my entire workout. esp after goin up to 405 for my last set...

b-stevens oops, wasn't paying attention while typing. i start with 315 as a first set, then go to 365, and move on up and eventually get to 405 as my last set.

i only get it after not having squatted for a while. like weeks at a time. ibthatshouldneverhappen sorry, was involved in a car accident...back hurt like a (#&@#@

Atenza6i back hurt like a (#&@#@ You don't warmup for squats? you just jump right into the 315?

uh, i jog for a minute or so to get the blood flowing, stretch, and i get into 315. i don't see whats so wrong with jumping into 315.

Bar placement for squats

:ugh: * 11ty

:ugh: * 11ty

http://forums.offtopic.com/showthread.php?t=1704532

damn is exercise really that complicated to people?

IBifIdocurlsIwilllooklikeaA&Fmodel

DaWARW IBifIdocurlsIwilllooklikeaA&Fmodel curlz 4 teh gurlz

hahahahah

Subliminal012 Oh yeah, muscles don't need to recover. You get bigger by just lifting everyday, but you have lazy broly's who only do it 3-4 times a week and they don't know anything and believe in rest to justify their lazyness. That made me laugh.

sr20wop curlz 4 teh gurlz I don't even curl 10's

:ugh: * 11ty

Oh what a day...

Oh what a day...

Got my orders from Beyond a Century and EFS.. :woot: Motivational poster + CEE = new PR's..

tize boo! 8) gj dude next time try for 6 Eh.. what? Keke?

dude i got that posted from EFS today too. i got the 'someday i will' squat poster with the little kid. AND they sent me a chuck v. squat poster for free

Pictures of posters?

too lazy to get links right now i'm playing party poker

tize oh nothing mango 8) how u been Mango? Been alright.. chillaxing today thanks to Mr. Ceasar Chavez..

jonno too lazy to get links right now i'm playing party poker

jonno dude i got that posted from EFS today too. i got the 'someday i will' squat poster with the little kid. AND they sent me a chuck v. squat poster for free Damn... I got the Chuck V. poster and only got a key chain for free.. still good though.

poster i ordered: http://www.flexcart.com/members/elit...es.asp?cid=109 poster for free: http://www.flexcart.com/members/elit...es.asp?cid=109

jonno poster i ordered: http://www.flexcart.com/members/elit...es.asp?cid=109 poster for free: http://www.flexcart.com/members/elit...es.asp?cid=109

Ilyusha how did i get owned?

It didn't link to the posters.

Hip Hippo It didn't link to the posters. well.. find them on that site

Oh and holy shit am I wired.. I had a large coffee and 4 fucking shots of espresso about 2 hours ago.. I'm still shaky as fuck. My dad was like when he came home ..

Oh what a day...