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 Post subject: Need a hand here...
PostPosted: Fri Mar 07, 2014 8:41 pm 
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n00b
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I'm just wondering why, after doing those workouts for triceps, medial head is still more pronounced than the other two heads, giving my upper arm an awkward shape. Just like muscle near the elbow is more bulky than horseshoe shaped formed by the lateral and long head. Is it normal for beginners? I'm just started working-out, about 5 months since i began. Compared to those acquaintances i knew at the gym, though some of them are beginners, they have a common formation of muscle on upper arm.


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 Post subject: Re: Need a hand here...
PostPosted: Sat Mar 08, 2014 1:15 am 
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Apprentice
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If you are really a beginner... why do you care about your upper arm (or what others do in the gym)?

I don`t know if you posted your programme somewhere here or what your currents weights are in Squats, Deadlifts, Bench Press, Row, Press and Chin ups...

So without me knowing these things... why don`t you just concentrate on a well rounded beginners programme and care about your triceps later?


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 Post subject: Re: Need a hand here...
PostPosted: Sat Mar 08, 2014 5:13 am 
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What kind of exercises are you doing for your triceps? Different exercises might activate the triceps differently. For example, doing overhead elbow extensions could possibly isolate the longer head more due to it's origings and leverages. But yeah, it could be something personal and genetic as well, or it can change during time. When doing tricep exercises, you can try to concentrate and add some focus on the muscle you want to develop, which might activate it more. (mind-muscle connection)

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 Post subject: Re: Need a hand here...
PostPosted: Sat Mar 08, 2014 11:27 am 
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it's too early in your working out career to really be able to tell but I would say it's most likely just your genetics and there's nothing you can do.

When you're training your arms make sure you do some long head emphasis exercises for triceps (overhead stuff, PJR pullovers) which'll help but really the key thing to do is just make your whole arm bigger and it'll look impressive.


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 Post subject: Re: Need a hand here...
PostPosted: Sun Mar 09, 2014 7:20 am 
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n00b
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Thanks for your replies..

Honestly I'm not working out on pure weights.
Here is my workout routine:

Day 1
-Push-ups 50x5
-Chair Dips 30x5
-Cable Triceps extension 15x4 (10lbs)
-Clap push ups 10x4

Day 2
-Bent Over Dumbbell Rear Delt Raise 20x4 10lbs
-Dumbbell curl 20x4 20lbs
-Dumbbell Lateral Raise 20x4 15lbs
-Dumbbell Front Raise 20x4 15lbs
-Dumbbell hammer curl 20x4 20lbs
-Seated Dumbbell Palms-Up Wrist Curl 40x3 20lbs

Day 3 - Rest day
Then followed by day 1 then so on......


Normally when I'm lifting weights like cable triceps extension and the chair dips, the pain is at the upper part of triceps which is the lateral or the long head but when doing push ups, bench press and dumbbell shoulder press it's the lower part of triceps or the medial head.

I know I have just started working out but because of this I really don't know if I'm on the right workouts.

Thanks again for those info you've given.


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 Post subject: Re: Need a hand here...
PostPosted: Sun Mar 09, 2014 10:40 am 
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What exactly are your goals with your strength training? (Your workout seems a bit one sided to me. No rowing movement, no vertical pulling, nothing for legs.)

I would pick a tested and proved beginners programme and follow it...


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 Post subject: Re: Need a hand here...
PostPosted: Sun Mar 09, 2014 11:55 am 
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If you can do 5 sets of 50 proper push-ups, then that's awesome. Move to harder variations (legs elevated or one-armed) or start resistance training. I don't recommend chair dips to anyone due to the stress it puts on your shoulder, but if you can handle it without pain, then go ahead.
All in all, that's a weird program. Working only guns and shoulders? No back, core or legs?

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 Post subject: Re: Need a hand here...
PostPosted: Mon Mar 10, 2014 11:06 am 
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n00b
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thanks again for your reply..

I just put those exercises w/c affect my tricep w/c i ask since the start...
here it is.. ( some of my exercises are based on bodybuildingcom)

Day 1
-Push-ups 50x5
-Chair Dips 30x5
-Cable Triceps extension 15x4 (10lbs)
-Clap push ups 10x4
-Cocoons 20x2
-Reverse crunches 20x2
-sit-ups 20x2
-plank 60s


Day 2
-Bent Over Dumbbell Rear Delt Raise 20x4 10lbs
-Dumbbell curl 20x4 20lbs
-Dumbbell Lateral Raise 20x4 15lbs
-Dumbbell Front Raise 20x4 15lbs
-Dumbbell hammer curl 20x4 20lbs
-Seated Dumbbell Palms-Up Wrist Curl 40x3 20lbs
-Dumbbell lunges 20x3 15lbsx2
-Dumbell squat 20x3 15lbsx2


Day 3 - Rest day
Then followed by day 1 then so on......

Then atleast once a week 30min treadmill of 10mph ( i'm not sure if its mph or kph)

I dont have other equipment thats why i only have limited type of exercises.
In my dorm here we only have cable, dumbells and treadmill..... we dont have any for chin ups..
I divide the workout on two days because not everyday of my day has time for working out..
It's because of my work.

talking about the dips, i thought dips is one of the best for tricep, thats what i've read in an article somewhere in the web but if it's not good.. i'd better change it.

One arm pushup? is it good exercise? i can make but only 3-4reps/arm

I'll try add some resistance training..


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 Post subject: Re: Need a hand here...
PostPosted: Mon Mar 10, 2014 2:11 pm 
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avin wrote:
talking about the dips, i thought dips is one of the best for tricep, thats what i've read in an article somewhere in the web but if it's not good.. i'd better change it.

Dips are good. They are one of the best exercises for upper body strength and mass. But chair dips suck. If we are thinking the same thing (i.e. the dip version where you have a chair behind you and you over extend your shoulders and flex your elbows to get to parallel. Those suck. They are very harsh on the rotator cuff muscles on your shoulders and all the joints, tendons and ligaments around that area. Doing regular dips with arms on your sides or even in front are great for your goals.

Quote:
One arm pushup? is it good exercise? i can make but only 3-4reps/arm

Personally, I see much more value in doing an exercise you can only do for 3-10 reps than an exercise you can do for 250 reps. It's a harder version of a push-up. It's the step you take to get to the next level. The mechanical tension on your triceps and chest increases like hell.

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 Post subject: Re: Need a hand here...
PostPosted: Tue Mar 11, 2014 12:17 am 
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n00b
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Again thanks for those advice and information you have said.
I'll just continue what I am doing and pick those advises you told me earlier.
Then.... I'll just remake my routine... thanks again :D


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 Post subject: Re: Need a hand here...
PostPosted: Tue Mar 11, 2014 6:59 am 
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Dub wrote:
I...or start resistance training....

What are pushups, if they aren't resistance training?

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 Post subject: Re: Need a hand here...
PostPosted: Tue Mar 11, 2014 7:10 am 
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You can do pull-ups on tree branches, overhead pipes in basement hallways, you can get those pull-up bars that hook in a door opening, throw a towel or rope over a beam or branch and do rope pull-ups. You say you have cables, so why not cable rows?

The newer workout is an improvement, but it looks like an attempt at an advanced bodybuilding workout (which makes sense, since you are relying heavily on Bodybuilding.com for your source). Crow has mentioned at least twice that it would be better for you to just do a good, published beginner program. Programs like Starting Strength and StrongLifts would be great for you, and you wouldn't have to worry about reinventing the wheel. Strength is the foundation, regardless of what type of training you want to do in the long-run.

Of course, many of us (me especially) forget to mention the most important thing--you are working out! That alone is an improvement over what 99% of people do! Congratulations, and keep it up.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Need a hand here...
PostPosted: Wed Mar 12, 2014 10:49 am 
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Jungledoc wrote:
Dub wrote:
I...or start resistance training....

What are pushups, if they aren't resistance training?

You are completely correct. I used some improrer words there. Maybe I should've used weight training instead? Or something. Lifting heavy stuff you know.

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 Post subject: Re: Need a hand here...
PostPosted: Thu Mar 13, 2014 6:42 am 
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Ah, OK.

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