Weightlifting question..again

[bikinpunk 10+ year member]

Start with the weaker side. Do your max with whatever weight you choose. I'm assuming you do 8. Then when you do your 'stronger' side, don't do more than 8.

You get the idea.

 

[ntense702 10+ year member]

You're wasting your time on the curls. You need to develop a foundation before you even consider doing isolation exercises. The core of your routine should center around the squat, deadlift, bench press, military press and row.

I guarantee you by by doing only those exercises 3 times a week, eating tons of healthy food, and getting plenty of rest you will gain plenty of healthy weight and get much stronger.

Do Rippetoes program:http://forum.bodybuilding.com/showthread.php?t=998224

 

[Jeremy M 10+ year member]

what i would do if it were me:

depending on what your main sets were i'd do diff some inbetweeen.

ei: bench press 10 reps, then move to a flat bench, do butterfly curls with dumbells(set of 10), get a incline bench and wrok the dumb bells over ur head(set of 10), then go back and do ur 2nd set of bench.

squat 10 reps, move to leg curls(10 reps), calve raises(10 reps) and back to squats

clean 10 reps, move onto leg lunges (10 reps) , and leg press (10 reps), back to cleans.

abs on a medicine ball (20 reps), side crunches on med. ball (10 reps), now leg lifts on ground (10 reps) and back to medicine ball.

and run 1 mi either b4 all this or after. enjoy.

 

[Jared530 10+ year member]

stop working out with bars. Strictly use dumbells. This way you work out all those "stablizer" muslces, and plus is read that you gain strength 23% faster

 

[seedubs1 10+ year member]

Theres so many different theories on what you should do to achieve certain goals. Fact is, what works for some won't necessarily work for you.

If you have been so unhealthy for so long, personally, i would recommend focussing on aerobic work for a while to cut out most of the fat and crap out of your body while doing some toneing exercises to get your body fit before trying to bulk up.

Once you're fit again, then focus on moving onto bulking up if that's what you want.

 

[15nissen 10+ year member]

i am finishing up school with a degree in exercise science, i know the ins and outs of

ALOT. I will be more then happy to answer any questions you may have. Your not

going to see any muscle size increase for the 1st 10 weeks or so, you will however

gain up to 40% strength increase due to some muscle fiber adaptations.

 

[dvrmstrng 5,000+ posts]

do me a favor before this thread goes any further....go and measure your arms...see if there is an actual difference or a perceived difference....wait until you've gotten to the point where i'm at...im trying to get even vascularity between my two arms...once you get to that point you know your crazy

 

[docutech 10+ year member]

Most of us have asymmetry, and often, it will never totally go away, but you can reduce it. People are often tempted to do more with the weak side, but in my experience, the body never compensates the way you think it will, and your efforts can often leave you with additional asymmetries.

DB work is good -- But I read a comment by Rippetoe where he actually favors BB work over DBs for evening out asymmetries. If I recall, his logic is that BB's force both sides to work equally (unless you are holding the bar lopsided), whereas with DB's you aren't necessarily forced to do so. I think they are both good....Just make sure you work both sides equally, and don't try to "fix it" by doing more work on your weaker side.

I also think that you would benefit from body weight exercises such as the chin up and pull up. Chin ups not only work the bicep but many other stabilizers in the arms and back. If you can do more than 15 reps per set it is time to add some weight. Good luck!

 

[Captain_Ahab 5,000+ posts]

My right upper arm has been bigger than my left ever since I started working out. Its just 1/4" smaller, but I can tell the difference in my bicep peak.

From most everything I have read, arms will more than likely eventually even out. Don't fret over it.