Muscle shape questions - UK-Muscle Body Building Community

particleastro · 23-08-2004, 10:25 AM

Hi.
Now that the diet is sorted, I have a few questions regarding the shape of certain muscle groups. As always any and all informationa dn opinion is greatfully received.

1. Pecs. I have always been able to go quite heavy on bench. Since reading the forum I have started to pre-exhaust with a few sets of inclinded dumbell flys. My question relates to the area of the pec below the clavicle, inside of the shoulders. I have always had prominent clavicles and wondered how to build muscle higher on the pec, around this area, to reduce the relief of the clavicle and blend the pec more into the shoulder.

Chest day work out
3x8 inclined dumbell flys
3x8 bench press
3x8 seated flys (on a cable machine)
3x8 arm press (again on the cable machine)

2. Bis and tris. Currently my bicep seems to cover only the upper three-quaters of the arm, with the peak perhaps two-thirds distance from elbow to shoulder. Tris cover less of the arm with peak (and there seems to be two round the circumference of the arm) three-quarters up the upper arm. How do you extend these muscles down the upper arm, and perhaps move the peaks to a more central position on the arm

Bi day
3x8 EZ curl/3x8 precher curl
3x8 Hammer curl

Tri day
3x8 skull crushers
3x8 tri-pull down (cable machine)

would like to do dips but no available way of doing these yet, what could be substiuted. Cheers,
John

megatron · 06-09-2004, 03:38 PM

come on guys, somebody here must know!

damagedgoods · 06-09-2004, 05:37 PM

As far as the question about dips is concerned - well you can use decline bench, I'd drop the arm press from your chest day, and add declines. It is a shame you can't do dips as I've found these to be the mutt's.

Recently ( the past 2 months) I've stopped trianing arms individualy, I no longer isolate tris and bi's - I've found my arm shape to have improved and my compound lifts have gone up. Perhaps you could try the same.

winger · 06-09-2004, 07:21 PM

I am not really sure what you want. Do you want the tricept to grow closer to the elbow? I would think close grips bench might even help both of the guestions if I am reading this right.

megatron · 07-09-2004, 09:00 AM

this guy is actually my training partner so i know that he is mainly interested in the pectoral question, infact I am too.

It seems that doing bench presses develop the loew pec, so in my mind if you do bench presses as our primary workout then you will end up with saggy looking pecs enlarged at the bottom, he was intersted in bulking the uper pectoral just under the collar bones.

as for the arms he wanted to know how to elongate the muscles down towards the elbow more, I swear by preachers to do this bor the biceps and even straight arm bench dumbell flys from ther ground (although that hurst like hell). But then i'm a novice and i'm sure there are other ways.

ONE SMART COOKIE · 07-09-2004, 12:24 PM

Regular benching does give a lot of people saggy/droopy looking pecs,that why I always recomend benching to either the neck or the clavicals when doing flat benches.

As for the lower biceps you should do 90% preacher bench curls not the measly 45% angle that most gym benches have.

megatron · 07-09-2004, 03:01 PM

Ahh, thanks for that cookie. Kinda of obvious when you think about it really.

**hackskii** · 07-09-2004, 03:27 PM

If you want upper development in your chest you will have to do inclines.
Inclines are the best exercise for developing your upper chest.
Could drop the cable crossovers and do incline flys too.

The bicep issue is genetic. Sorry, most of us have that space. I do, it is just how it attaches to the arm

For tricept, I would keep doing skull crushers.

winger · 08-09-2004, 01:51 AM

Inclines for upper. If you have a natural arch then you will need to incline the bench even more. Also on shoulder day front military press will help too. Pressing close to the neck works the upper quite well but is kinda hard on the shoulder and you will have to use less weight. I for one like to lift heavy.

particleastro · 23-09-2004, 08:14 PM

Heh, cheers Mega, I guess thats why we have started inclines suddenly. I have decided to go get a dip station as everyone seems to rave about them, so any second hand stuff... As always, thanks for the advice and as soon as I am in a positon to advise, I will return the favour.

John

24-09-2004, 10:56 AM

use DB's.

23-08-2004, 10:25 AM	#1 (permalink)
particleastro Board Geek Join Date: Aug 2004 Location: Egham Posts: 346	Muscle shape questions Hi. Now that the diet is sorted, I have a few questions regarding the shape of certain muscle groups. As always any and all informationa dn opinion is greatfully received. 1. Pecs. I have always been able to go quite heavy on bench. Since reading the forum I have started to pre-exhaust with a few sets of inclinded dumbell flys. My question relates to the area of the pec below the clavicle, inside of the shoulders. I have always had prominent clavicles and wondered how to build muscle higher on the pec, around this area, to reduce the relief of the clavicle and blend the pec more into the shoulder. Chest day work out 3x8 inclined dumbell flys 3x8 bench press 3x8 seated flys (on a cable machine) 3x8 arm press (again on the cable machine) 2. Bis and tris. Currently my bicep seems to cover only the upper three-quaters of the arm, with the peak perhaps two-thirds distance from elbow to shoulder. Tris cover less of the arm with peak (and there seems to be two round the circumference of the arm) three-quarters up the upper arm. How do you extend these muscles down the upper arm, and perhaps move the peaks to a more central position on the arm Bi day 3x8 EZ curl/3x8 precher curl 3x8 Hammer curl Tri day 3x8 skull crushers 3x8 tri-pull down (cable machine) would like to do dips but no available way of doing these yet, what could be substiuted. Cheers, John

06-09-2004, 03:38 PM	#2 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,870	come on guys, somebody here must know! __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-09-2004, 07:21 PM	#4 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	I am not really sure what you want. Do you want the tricept to grow closer to the elbow? I would think close grips bench might even help both of the guestions if I am reading this right. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-09-2004, 09:00 AM	#5 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,870	this guy is actually my training partner so i know that he is mainly interested in the pectoral question, infact I am too. It seems that doing bench presses develop the loew pec, so in my mind if you do bench presses as our primary workout then you will end up with saggy looking pecs enlarged at the bottom, he was intersted in bulking the uper pectoral just under the collar bones. as for the arms he wanted to know how to elongate the muscles down towards the elbow more, I swear by preachers to do this bor the biceps and even straight arm bench dumbell flys from ther ground (although that hurst like hell). But then i'm a novice and i'm sure there are other ways. __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-09-2004, 03:01 PM	#7 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 3,870	Ahh, thanks for that cookie. Kinda of obvious when you think about it really. __________________ I feel that life is too short to worry about upsetting the general consensus when one thinks against the grain. I will speak my mind truthfully, even if it means making enemies. Although you may disagree with me - it is all simply opinion, no right or wrong. I won't lie to anyone in order to be accepted by the noisy majority otherwise I sacrifice my credability. If you choose to hate me as a result that is your issue not mine. "He who stands with me shall be my brother" Fight against NAMBLA: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-09-2004, 05:37 PM	#3 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 763	As far as the question about dips is concerned - well you can use decline bench, I'd drop the arm press from your chest day, and add declines. It is a shame you can't do dips as I've found these to be the mutt's. Recently ( the past 2 months) I've stopped trianing arms individualy, I no longer isolate tris and bi's - I've found my arm shape to have improved and my compound lifts have gone up. Perhaps you could try the same.

07-09-2004, 12:24 PM	#6 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Regular benching does give a lot of people saggy/droopy looking pecs,that why I always recomend benching to either the neck or the clavicals when doing flat benches. As for the lower biceps you should do 90% preacher bench curls not the measly 45% angle that most gym benches have.

07-09-2004, 03:27 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,185	If you want upper development in your chest you will have to do inclines. Inclines are the best exercise for developing your upper chest. Could drop the cable crossovers and do incline flys too. The bicep issue is genetic. Sorry, most of us have that space. I do, it is just how it attaches to the arm For tricept, I would keep doing skull crushers. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-09-2004, 01:51 AM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,260 Blog Entries: 1	Inclines for upper. If you have a natural arch then you will need to incline the bench even more. Also on shoulder day front military press will help too. Pressing close to the neck works the upper quite well but is kinda hard on the shoulder and you will have to use less weight. I for one like to lift heavy. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-09-2004, 08:14 PM	#10 (permalink)
particleastro Board Geek Join Date: Aug 2004 Location: Egham Posts: 346	Heh, cheers Mega, I guess thats why we have started inclines suddenly. I have decided to go get a dip station as everyone seems to rave about them, so any second hand stuff... As always, thanks for the advice and as soon as I am in a positon to advise, I will return the favour. John __________________ "I may not make the cover of the Rolling Stone, but at least I know my life's my own..."

24-09-2004, 10:56 AM	#11 (permalink)
James.Titor Guest Posts: n/a	use DB's.