Biceps, Triceps, and Quadraceps

[takandjive]

Oh my.

Okay. I want guns.

My current workout routine:

20-30 minute run 5x a week at 10 mph.

4 sets of 10 full body dips/leg curls/modified chin ups 5x or more a week.

Yoga a couple times a week.

Everything is toning up, except my arms, and I don't seem to gain strength easily here. Handling my full body weight is impossible with my upper body for very long. Any suggestion? I just want to be able to climb a rope and wear sleeveless shirts for summer.

[mikenostic]

Oh my.

Okay. I want guns.

My current workout routine:

20-30 minute run 5x a week at 10 mph.

4 sets of 10 full body dips/leg curls/modified chin ups 5x or more a week.

Yoga a couple times a week.

Everything is toning up, except my arms, and I don't seem to gain strength easily here. Handling my full body weight is impossible with my upper body for very long. Any suggestion? I just want to be able to climb a rope and wear sleeveless shirts for summer.

Don't go overboard with it. You don't want to start looking like a dude.
Check your diet. Your diet will play a huge part in how much strength and size you gain.

[takandjive]

Follow-up question: Then how much protein does one consume? I think I remember some years ago reading for the average person, it's .4 grams per lb. I'm not telling you what I weigh, but I'm about on target for that. Is it possible I just got screwed over on upper body development? :confused:

[Idle Mind]

For body building and rapid muscle development, I thought the concensus was 1-1.5 grams per pound of body weight.

[mikenostic]

For body building and rapid muscle development, I thought the concensus was 1-1.5 grams per pound of body weight.

It is. Tak stated the normal amount of protein intake. However, your body can only synthesize between 20-30 grams of protein every 2-3 hours. So you if go get a monster 60 protein gram smoothie and scarf it down, most of those protein grams are most likely going to get shat out sometime later anyway. Haha.

I eat fairly normally but I also drink three of those 9 oz Ensure bottles per day as well. they are 350 calories and 13g of protein a pop. I figure that's an extra 1050 calories and almost 40g of protein per day.

[Idle Mind]

Well, if she is only taking in .4 grams of protein for every pound of bodyweight, she is not taking in enough to effectively build muscle (which is her goal).

EDIT: Removed inadvertently provacative comment...lol.

[takandjive]

Oh, dude, srsly. Immature. :p

Thanks for advice on protein, fellas.

[Idle Mind]

Ha, that's not at all what I meant, but I see how it can be misconstrued. Wow...

But yes, if you're only getting around 0.4 grams per pound of body weight, you'll want to increase that to see better results.

[leopold99]

Any suggestion?
do not exercise more than every other day.
do not exercise for at least an half hour after getting out of bed.
for your biceps you need a curling bar.
start small and increment in 5 lb increments.
you should easily do 3 set of 10 reps with each arm.
when i was young and dumb i could curl 75 lbs 7 or 8 times.

[mikenostic]

do not exercise more than every other day.
This is false. You can exercise everyday if you want, just not the same muscles.
I think what you meant to say is don't lift weights with a certain muscle group (i.e chest/triceps) on consecutive days; you have to give them at least 48 hours to rest.

For example, you could do biceps on Monday, triceps on Tuesday and legs on Wednesday.

for your biceps you need a curling bar.
Or a good pair of dumbbells.

[takandjive]

Ah. I like natural resistance training, but I may try the dumbbells/curling bar.

What the hell does everyone else do?

[Absane]

Do bentover barbell rows. And pullups. Actually...

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

[Absane]

What the hell does everyone else do?

I do pull-ups. When I am visiting my parents I use the power rack I have over there to do bent-over rows, curls, bench press, triceps extensions, and standing military pressing.

[nietzschefan]

Stop running. Preacher curls for biceps(size). Dips for triceps(size).

[quietstormy]

Oh my.

Okay. I want guns.

My current workout routine:

20-30 minute run 5x a week at 10 mph.

4 sets of 10 full body dips/leg curls/modified chin ups 5x or more a week.

Yoga a couple times a week.

Everything is toning up, except my arms, and I don't seem to gain strength easily here. Handling my full body weight is impossible with my upper body for very long. Any suggestion? I just want to be able to climb a rope and wear sleeveless shirts for summer.

Suggestions... yes... try to Ride a bike, always the best exercise... if you can get in the right frame of mind. A friend of mine from ages ago Rode bikes all the time. He was a champion. He also liked to do certain outdoor activities such as walking through the forest and well being able to do well out there. He also liked to practice fighting with sticks. He was big and strong.

I am just a little girl though. He scared me.

[quietstormy]

I'm not sure about how well riding a bike can be for you though because I know that it takes a lot of effort and it's quite similar to just getting away or going in with society. I believe riding a bike can help with self esteem. I'm not too sure about bike riding in point of fact, although, would be interested in checking for more information..............

[chris4355]

Working out? why would you guys do that to yourselves. The only reason why I am going to the gym right now is because of my broken wrist... :shrug:

Pick up a fun sport that builds upper body strength, like rock climbing, and you will be able to climb those ropes in no time - fuck the gym its so boring.

[quietstormy]

Working out? why would you guys do that to yourselves. The only reason why I am going to the gym right now is because of my broken wrist... :shrug:

Pick up a fun sport that builds upper body strength, like rock climbing, and you will be able to climb those ropes in no time - fuck the gym its so boring.

Me, I can't do that shit anymore. GD Chris .

[takandjive]

Okay, I'm trying Absane's way. Not working out today. Going nuts.

QS, I would LOVE cycling if I still lived out west where roads and trails were better. I plan on getting back to it when I move from the country.

Chris, I actually like working out and love hiking, camping, and rock-climbing, but my schedule doesn't permit for a lot of climbing these days. Last climbing I did was when I was out for a few weeks in the desert earlier this year.

[chris4355]

Chris, I actually like working out and love hiking, camping, and rock-climbing, but my schedule doesn't permit for a lot of climbing these days. Last climbing I did was when I was out for a few weeks in the desert earlier this year.

Ah okay.Good luck with your workout then.

[Roman]

You can work out the same muscle groups on consecutive days if you want muscles that are actually useful, instead of just being swelled up meat.

I try to make my work out routine include doing things that extend to other parts of my life, and as such, ty to stick with using my body as resistance, as opposed to weights.

Push-ups, with alternate hand placements, can work a lot of the smaller muscle groups, works more core stuff than a bench press, and has the added benefit of being cardio if you do a lot of them. Get a friend to sit on your back if you need extra weight.

Pull-ups, in a variety of surfaces, are another great core work out, and strengthen hands, wrists, and shoulders. Also vary hand placement to work different muscle groups. I used to use a door frame, a bar, a hangboard, and a rope to do pull-ups on.

Instead of a military press, do headstands. Doing push ups upside down is totally bad ass.

For abs, I do situps with my feet locked under something, or hang from the pull up bar and sit up. Hanging from the pull up bar and lifting your legs also works.

I'd do dips if I had a dip bar.

[mikenostic]

You can work out the same muscle groups on consecutive days if you want muscles that are actually useful, instead of just being swelled up meat.
You can, but it's highly not advisable, for two reasons; One, you really need to let your muscles heal for 48 hours, and more importantly you're resting more for your joints than you are your muscles. Abs and calves are the only two exceptions. Abs because they are a non-jointed muscle and calves because you work them constantly anyway(for their density, and their size, they are the strongest muscle in the human body).

I try to make my work out routine include doing things that extend to other parts of my life, and as such, ty to stick with using my body as resistance, as opposed to weights.
Since I don't go to the gym, that idea works best for me too.

Push-ups, with alternate hand placements, can work a lot of the smaller muscle groups, works more core stuff than a bench press, and has the added benefit of being cardio if you do a lot of them. Get a friend to sit on your back if you need extra weight.
She said she wants to work on just her triceps, not her whole chest.


Pull-ups, in a variety of surfaces, are another great core work out, and strengthen hands, wrists, and shoulders. Also vary hand placement to work different muscle groups. I used to use a door frame, a bar, a hangboard, and a rope to do pull-ups on.
She said she wants to work on her biceps, not her whole back.

Instead of a military press, do headstands. Doing push ups upside down is totally bad ass.
Yes it is, but like I said, she never mentioned wanting to work on her shoulders, back or chest, just her bi's, tri's and quads. The exercises you listed are not bicep, tricep or quad specfic.


For abs, I do situps with my feet locked under something, or hang from the pull up bar and sit up. Hanging from the pull up bar and lifting your legs also works.
Why? How many times do I have to tell all of you, situps are a wasted effort. Once you raise your shoulder blades up off the ground, you are no longer using just your abs to lift, you are also using your hip flexors. Plus, situps put a lot of strain on your neck. The U.S. Marine Corps wouldn't purposely move from doing sit ups to crunches if they didn't know what they were doing. Crunches are all you need if you want to isolate your abs.

[Roman]

You can, but it's highly not advisable, for two reasons; One, you really need to let your muscles heal for 48 hours, and more importantly you're resting more for your joints than you are your muscles. Abs and calves are the only two exceptions. Abs because they are a non-jointed muscle and calves because you work them constantly anyway(for their density, and their size, they are the strongest muscle in the human body).

If you alternate the way you lift weights, it's not so bad on your joints. You don't get better at running 10 miles by sprinting once every 48 hours.

She said she wants to work on just her triceps, not her whole chest.
She said she wants to work on her biceps, not her whole back.
Yes it is, but like I said, she never mentioned wanting to work on her shoulders, back or chest, just her bi's, tri's and quads. The exercises you listed are not bicep, tricep or quad specfic.

Meh.
I'm not really a fan of "isolate one muscle group, work it out." She admitted she'd rather be climbing, so I thought I'd offer some exercise that would both work the muscle groups she wanted, as well as keep her in climbing shape. Doing bicep curls won't do shit for climbing. But I guess if she wants some flab, then yeah, it's pretty obvious that you should hug metal a couple times every 48 hours.

I rarely climb, but I can do a 5.10 on real rock, just because of my regimen. Well, I could, before I hurt myself. :(
All the gym rats that go for the big look get winded on a flight of stairs; a rock wall is beyond them. And have you ever seen military guys in a rock gym? They're clumsy as shit. All upper body, no finesse. It's all huah bullshit and they burn out after two climbs. I don't know if it's the attitude or their methods of getting around their rope courses or whatever. It works for jugging, but how often do you get a fixed rope and gear? And is that even fun?

Why? How many times do I have to tell all of you, situps are a wasted effort. Once you raise your shoulder blades up off the ground, you are no longer using just your abs to lift, you are also using your hip flexors. Plus, situps put a lot of strain on your neck. The U.S. Marine Corps wouldn't purposely move from doing sit ups to crunches if they didn't know what they were doing. Crunches are all you need if you want to isolate your abs.

I don't want to isolate my abs. That's why.

[Absane]

Roman, have you tried towel pull-ups? I just tried some... I can do about 3 before my grip gives out.

Though, my grip is pretty strong considering I play with Captain of Crush grippers.

[Roman]

I have not. I'll have to give those a go.

[takandjive]

In other news: No real improvement I can see, but maybe on the job lifting is easier?

[chris4355]

In other news: No real improvement I can see, but maybe on the job lifting is easier?

Well, do you get a bit sore at least?

[takandjive]

Mainly my shoulders are sore a little. Arms feel fine.

[Absane]

I have not. I'll have to give those a go.

There are a few different meanings by "towel pull-up." What I mean is this varitation:

http://www.rosstraining.com/images/towelpullup.jpg

[Idle Mind]

In other news: No real improvement I can see, but maybe on the job lifting is easier?
What time frame are you referring to? Are you comparing yourself to last week? Last month? Yesterday?

Unfortunately, patience is key to success here. If you stick with it, you'll see results, but it will most certainly not happen immediately.

[Absane]

In other news: No real improvement I can see, but maybe on the job lifting is easier?

If you do the program I posted, you should see improvements every workout...

[Idle Mind]

Visual improvements?

Or, it gets easier and you can do more type improvements?

[Absane]

Visual improvements?

Or, it gets easier and you can do more type improvements?

Strength improvements... visually, it takes months. There are no quick fixes.

[mikenostic]

Strength improvements... visually, it takes months. There are no quick fixes.

Actually, if you do it properly, you can start to see results (both stregth and visually) in just a few weeks.
As far as 'fixes' goes, there aren't any fixes period. Lifting weights and strenght training can easily be a perpetual journey/goal.

[The Breaker]

Initial strength improvements are enormous when you first start lifting as your brain and nerves get used to balancing and lifting the weight. Within the first couple months gains become more difficult and eventually become impossible unless you switch up your workout. My suggestion is to add some sort of row, preferably with free weights, and power clean exercises to your workout routine for biceps. If your aim is to make your muscles appear cut, than curls may be the way to go. For triceps I prefer the tricep extension and eye press (skull crusher). They really seem to pump up the triceps fast.

[mikenostic]

If you alternate the way you lift weights, it's not so bad on your joints. You don't get better at running 10 miles by sprinting once every 48 hours.
But you still have to wait 48 hours.
Meaning if I do bench presses and chest say on Monday, I should wait until at least Wednesday to do any exercise that involves arm extension (including triceps, and shoulder presses).



Meh.
I'm not really a fan of "isolate one muscle group, work it out." She admitted she'd rather be climbing, so I thought I'd offer some exercise that would both work the muscle groups she wanted, as well as keep her in climbing shape. Doing bicep curls won't do shit for climbing. But I guess if she wants some flab, then yeah, it's pretty obvious that you should hug metal a couple times every 48 hours.

I rarely climb, but I can do a 5.10 on real rock, just because of my regimen. Well, I could, before I hurt myself. :(
All the gym rats that go for the big look get winded on a flight of stairs; a rock wall is beyond them. And have you ever seen military guys in a rock gym? They're clumsy as shit. All upper body, no finesse. It's all huah bullshit and they burn out after two climbs. I don't know if it's the attitude or their methods of getting around their rope courses or whatever. It works for jugging, but how often do you get a fixed rope and gear? And is that even fun?
What military guys have you been hanging out with? We did way more cardio than we ever did weights.
And what is a 5.10? I have a pair of Sette 5.10 impact shoes (that are for mtn bike downhilling and freeriding) but I know the 5.10s started out as rock climing shoes. Your mention of 5.10 is probably why those shoes are called 5.10s.


I don't want to isolate my abs. That's why.
But you do want to put unnecessary strain on your neck/upper back?
Dude, there is a REASON that the Armed Forces phased out the situp and implemented crunches. But what does their physical fitness program know, huh?
Dude I know you don't want to isolate your abs, BUT I'm telling you, sit ups do nothing for you that crunches won't. Like I said, the only other group you are working is your hip flexors, and you can work those in other exercises, ones that aren't as hard on you as sit ups.
So my advice on this is not so much trying to get you to isolate a group, moreso it is suggesting you not do a particular exercise (one that the miltary phased out for good reason) because it strains your spine/back.
Like I said, I'm 36 years old and I have a six pack, with NO gym time. I'd like to think I know what I'm talking about in this area.

[mikenostic]

prefer the tricep extension and eye press (skull crusher). They really seem to pump up the triceps fast.
Try diamond push-ups, they will blow your tri's the fuck up quick.

It's a regular push up, but your hands are close together, fingers spread out, with your index fingers and thumbs touching, effectively forming a diamond. You can also call them close-grip push ups. Doing those, you're using almost all tricep for pushing up.

[Idle Mind]

Mike, regarding 5.10 and climbing:

YDS Class

The system consists of five classes indicating the technical difficulty of the hardest section:

* Class 1 is walking with a low chance of injury and a fall unlikely to be fatal.
* Classes 2 and 3 are steeper scrambling with increased exposure and a greater chance of severe injury, but falls are not always fatal.
* Class 4 can involve short steep sections where the use of a rope is recommended, and un-roped falls could be fatal.
* Class 5 is considered true rock climbing, predominantly on vertical or near vertical rock, and requires skill and a rope to proceed safely. Un-roped falls would result in severe injury or death.

In theory, Class 6 exists and is used to grade aid climbing (where progress is made by climbing directly on equipment placed in or on the rock and not the rock itself). However, the separate A (aid) rating system became popular instead. (See Aid climbing)

The original intention was that the classes would be subdivided decimally, so that a route graded 4.5 would be a scramble halfway between 4 and 5, and 5.9 would be the hardest rock climb. Increased standards and improved equipment meant that climbs graded 5.9 in the 1960s are now only of moderate difficulty. Rather than regrade all climbs each time standards improve, additional grades were added at the top – originally only 5.10, but it soon became apparent that an open-ended system was needed, and further grades of 5.11, 5.12, etc. were added.

While the top grade was 5.10, a large range of climbs in this grade were completed, and climbers realized a subdivision of the upper grades were required. Letter grades were added for climbs at 5.10 and above, by adding a letter "a" (easiest), "b", "c" or "d" (hardest).

As of 2008, the hardest climbing routes in the world are grade 5.15b [1][2]. Ratings on the hardest climbs tend to be tentative, until other climbers have had a chance to complete the routes and a consensus can be reached on the precise grade.

The system originally considered only the technical difficulty of the hardest move on a route. For example a route of mainly 5.7 moves but with one 5.12a move would be graded 5.12a. A climb that consisted of 5.11b moves all along its route, would be 5.11b. Modern application of climbing grades, especially on climbs at the upper end of the scale, also consider how sustained or strenuous a climb is, in addition to the difficulty of the single hardest move.

[mikenostic]

Mike, regarding 5.10 and climbing:

Awesome. Thanks. I love rock climbing and would love to do a bit more of it, but it probably wouldn't ever be my bread and butter recreational activity like freeriding is.

[Idle Mind]

There is bouldering too, which has a different rating system. The routes are low to the ground and don't require rope, but can be very difficult. The system goes from V0 to V15 (V16?). Like the more difficult climbing routes, a consensus needs to be reached after a few climbers have been able to complete the route.

[Roman]

What military guys have you been hanging out with? We did way more cardio than we ever did weights.

I'm guessing Army. And it's not the exercises you guys do so much as the attitude. The US military has performed poorly in most endurance races. Grunts tend to lack finesse, and I think the military fosters a lot of gear dependence. I guess it's just the upper body attitude where you flex your guns and try to climb with your biceps.

And what is a 5.10? I have a pair of Sette 5.10 impact shoes (that are for mtn bike downhilling and freeriding) but I know the 5.10s started out as rock climing shoes. Your mention of 5.10 is probably why those shoes are called 5.10s.

Idle Mind covered it quite well, but I'd like to point out that a 5.10 these days isn't actually that hard. I am a recreational climber, and I can regularly do 5.9s, which are at the top of the "old" scale. Once you get over 5.10, it starts getting really gnarly. 5.11, and up, come in grades A, B, and C. So it goes 5.11A, 5.11B, 5.11C, 5.12A, etc. Depending on the dynamics of the pitch can boost a climb with a bunch of big jugs up a grade, while a handful of clutch moves on a short arete can bump it down a grade.

But you do want to put unnecessary strain on your neck/upper back?
Dude, there is a REASON that the Armed Forces phased out the situp and implemented crunches. But what does their physical fitness program know, huh?
Dude I know you don't want to isolate your abs, BUT I'm telling you, sit ups do nothing for you that crunches won't. Like I said, the only other group you are working is your hip flexors, and you can work those in other exercises, ones that aren't as hard on you as sit ups.
So my advice on this is not so much trying to get you to isolate a group, moreso it is suggesting you not do a particular exercise (one that the miltary phased out for good reason) because it strains your spine/back.
Like I said, I'm 36 years old and I have a six pack, with NO gym time. I'd like to think I know what I'm talking about in this area.

When I get back to being able to work more directly on my abs, I'll take your advice and stick to the crunches. I've got enough back damage to last two people a lifetime. :)

[takandjive]

What'd you do to yourself?

[Roman]

What'd you do to yourself?

Herniated two discs in my lower lumbar.

I bring it up because I can't really talk about my current exercise routine; just the one I used to a year ago. So if someone is like "hey Roman, post some more nudey shots" I can be "sorry my abs are gone; enjoy the gratuitous crotch shots."

[takandjive]

Everyone likes gratuitous crotch shots. My mother had surgery in her lower lumbar; it's worked wonders. Are you looking into surgery?

[Roman]

My mother had surgery in her lower lumbar; it's worked wonders. Are you looking into surgery?

I've heard a lot of good news from people who got surgery, but I've also seen a lot of numbers that show people who do some physical therapy and those who get the surgery are in the same state 1 to 5 years later. I'm broke, though, so I'm just going to wait it out.

How are your guns coming?

Despite what Mike says about seeing results in only two weeks, it takes most people around 6 to see visible results. Previous activity levels and genetics play a large part. Right now, if I lift two or three days in a three or four day period, I put on almost 3 pounds and puff up like bird in the cold.

[takandjive]

I've heard a lot of good news from people who got surgery, but I've also seen a lot of numbers that show people who do some physical therapy and those who get the surgery are in the same state 1 to 5 years later. I'm broke, though, so I'm just going to wait it out.

How are your guns coming?

Despite what Mike says about seeing results in only two weeks, it takes most people around 6 to see visible results. Previous activity levels and genetics play a large part. Right now, if I lift two or three days in a three or four day period, I put on almost 3 pounds and puff up like bird in the cold.

Eh, they're coming along. The tips have helped. I mowed today, push-mowing, not as sore as I usually am after doing that. I just need to be able to handle my body weight better with my arms and look good in a sleeveless shirt. The latter is coming along better than I expectd.

[mikenostic]

Despite what Mike says about seeing results in only two weeks, it takes most people around 6 to see visible results. Previous activity levels and genetics play a large part. Right now, if I lift two or three days in a three or four day period, I put on almost 3 pounds and puff up like bird in the cold.
Wait now. I didn't say they would be 'punch you in the face' obvious. I've noticed a slight difference after two weeks; a nominal one, but one nonetheless.

[Roman]

Eh, they're coming along. The tips have helped. I mowed today, push-mowing, not as sore as I usually am after doing that. I just need to be able to handle my body weight better with my arms and look good in a sleeveless shirt. The latter is coming along better than I expectd.

Nice. Always good to hear someone interested in taking care of their body. Especially women. I like a woman tough enough that I won't feel guilty about beating. :)

Wait now. I didn't say they would be 'punch you in the face' obvious. I've noticed a slight difference after two weeks; a nominal one, but one nonetheless.

Haha, "punch you in the face" obvious. For men with little subcutaneous fat, of which I'm guessing you are one, since you are old and still have a six-pack, results are much easier to see. Women's muscles are constructed differently, incorporating a lot of fatty tissue in with the muscle fibers, and they also have that layer of fat over the top of everything that makes them so nice to touch. Also, consider that your exercise regimen has likely been centered around "punch you in the face" guns, while many women don't work out that aggressively, and tend towards the pilates end of the spectrum when it comes to non-cardio work, so their muscles are put together for different reasons. I see women in the gym all the time doing curls with 6 pound weights. While 6 pounders are great for strengthening rotator cuffs and shoulders to prevent a blow out, spending your early years doing those means you aren't going to be set up for curling heavier stuff, later. Your muscles will have to readjust their structure. I think. I could be making that last part up.

[takandjive]

Nice. Always good to hear someone interested in taking care of their body. Especially women. I like a woman tough enough that I won't feel guilty about beating. :)

Oh, stop. I don't let men beat me until they've made me feel bad enough to be considered an emotional cripple. ;)

[mikenostic]

Nice. Always good to hear someone interested in taking care of their body.
Especially when it's a woman.


Haha, "punch you in the face" obvious. For men with little subcutaneous fat, of which I'm guessing you are one, since you are old and still have a six-pack, results are much easier to see.
:roflmao:
I'm only 36 and I look less than 30.



Women's muscles are constructed differently, incorporating a lot of fatty tissue in with the muscle fibers, and they also have that layer of fat over the top of everything that makes them so nice to touch. Also, consider that your exercise regimen has likely been centered around "punch you in the face" guns, while many women don't work out that aggressively, and tend towards the pilates end of the spectrum when it comes to non-cardio work.
Oh no. As far as upper body goes, I probably put the most emphasis on my shoulders (particularly the traps) and the lats. That however, is trumped by my core itself.
I should have added earlier in the thread that your core is more or less the pivot point of your entire body. If you have a weak core, you're going to more or less have a weak (collective) body.
However, as far as the whole body, I put more emphasis on my legs, as you pretty much walk on them everyday. They probably handle more load per day than your arms/shoulders do in a week, so why not ensure that they are strong. Plus women love some junk in the trunk on a guy.

[Roman]

:roflmao:
I'm only 36 and I look less than 30.

I'm jibing you, braheim.

Oh no. As far as upper body goes, I probably put the most emphasis on my shoulders (particularly the traps) and the lats. That however, is trumped by my core itself.
I should have added earlier in the thread that your core is more or less the pivot point of your entire body. If you have a weak core, you're going to more or less have a weak (collective) body.
However, as far as the whole body, I put more emphasis on my legs, as you pretty much walk on them everyday. They probably handle more load per day than your arms/shoulders do in a week, so why not ensure that they are strong. Plus women love some junk in the trunk on a guy.

Do you regularly go for max weight when you lift? That's more what I meant. Our approach to lifting is typically more focused on heavier and fewer repetitions than most women's.

[mikenostic]

I'm jibing you, braheim.
I know. I've been the brunt of old jokes ever since I went into boot camp at 25. Too bad I smoked at least half of the 18 and 19 year old recruits at the time.



Do you regularly go for max weight when you lift?
Yes, but as you said, I have very little fat and a super fast metabolism, so even if I lift heavy for the quickest and maximum gain, as I get bigger, I also get cut. So that said, there is really no point for a guy like me to do light weight, many reps.
Whereas if I were one of those stocky, Nebraska corn-fed mofos, I'd be more inclined to do the light weight, many reps to slim down and for strength.
You'll still get strong as hell with light weight/high reps, you just won't get very big.