Ok, it’s time to dive into the silent part of your brain today and put some words into your mouth. Words that actually come from your own thoughts. Thoughts that you quietly keep stored in the back of your mind each and every time you enter the gym. But today… it’s time to awaken and unleash those things you think about, but don’t ever say out loud when you go to the gym. The fit bug puts words into your mouth.
7 bodybuilding annoying things you’re scared to talk about…
(Don’t worry hot fitness info seeking fitbuggers. I have a cool nutrition post coming up if this rant stuff isn’t your kind of thing to read :))
#1 Machine hoggers
I have a love/hate relationship with machine hoggers.
1) It’s great when people team up and motivate each other to push their max weight reps etc. That’s when you’ll tend to get the best bang for your buck when you train. Because muscle builds the quickest when you put it under tremendous stress and intensity.
2) Some people just waste time. True machine hoggers. Lifting is all about smashing the exercise within a relatively short period of time, then getting the hell out of there and move on. Machine hoggers will SIT on that machine.
Your non talking fear solution
What to do about them?
1) Be nice. With most good gyms, you’ll find that the majority of people who attend are there for one mutual goal. To get into the best shape that they can. Muscle building or weight loss wise. If it seems like they’re hogging, or if you really want to perform a particular exercise, just ASK… nicely…
- How many reps/sets they have left
- If you can join in (You could probably benefit by spotting each other). The outcome is almost always a positive one.
2) Extreme cases – Every now and again you may just get that rare c**t, t**t (or whatever rude name under the sun you like to call people in the gym) that just hogs the machine for the sake of just hogging or lounging around. If this ever happens, there won’t be no need to be rude and say something like…
”Dude, your hogging the damn machine. P*** off and move on”.
Just make them feel small by saying something like…
”Dude, I thought you’d be done by now. I thought you was a hot performer with these exercises?”.
Something along those lines will help them move along swiftly. Surely. But again, only in extreme cases should you need to go this far. But when it happens, you know what to do.
#2 That genetically blessed mesomorph
You all know the type. That one guy that just seems to have it all. Upper body/lower body all perfect. Stand out bi’s, tri’s calves (Those hardgainer HARD muscles to build). B*****d!
And then he decides to workout next to you, knowingly and silently showing off how puny and pathtic you look in comparison. B*****d!
Your non talking fear solution
Some guys that do this are just pumped up hot headed fools. Showing off is fine. But at the expense of making a beginner feel small is NOT. If you come across someone like this, don’t break your non talking fear. Keep your thoughts to yourself. That’s the solution in this scenario. Giving people like that attention is pure ego fuel. Don’t give them any.
#3 Badly dressed gym goers
Now, I’m not known for one to hold their tongue. However, I’m also not known as one to judge what people wish to do. But when you wear tight high shorts/pants, how can you not hold your tongue.
Seriously. How can you be a fat guy and then decide to show your fat a** to the world in such an open fashion. And in a gym too, where your a** is in positive action for the entire world to see in all it’s glory. Errgh. I would have Youtubed this for you, but my eyes just couldn’t take it. Ahhh.
Your non talking fear solution
Ok, people will dress how they like to dress. You really won’t have a say in what people wish to do/ not do. If gossiping is your thing, go do that. But a nice thing you could do is just let that person know that their gym dress code is not cool. IF, you’re on talking terms with them or their fitness associates of course.
No I’m not talking about the movie scream 4. But with the way some of these guys scream while lifting weights, they might as well put on a scream mask to add to their arsenal as the bodybuilding attention getting whore.
Screaming while maxing out your reps/sets has been proven to be effective in the game of increasing performance. But like in a game of Tennis, some people take it too far.
Your non talking fear solution
For the most part, this is actually kind of embarrassing for the extreme screamer. And the only time it’s a real issue is if you’re dealing with a repeat offender. In such cases, you can usually politely tell that individual that his screams are excessive and somewhat hilarious. If he’s someone that cares what other people think of him, he’ll quiet down for sure. But if it’s some 250lb hot headed human beast that most are probably scared of, then it’s probably a good idea to let the gym staff know that the bodybuilding tennis player is really getting to you. And to quiet down. Just to save yourself from being verbally bashed by the hot headed monster.
#5 Guys that walk around stiff, when they’re fully capable of walking completely relaxed and normal
Dude, I understand that you want to get bigger, I understand that you want people to notice that you have muscles. But please, please… just put your arms down by your sides. Your lats aren’t that big and wide. We all like R.Kelly, but I believe you can’t fly, by flapping your arms in the air by your sides the way you do. Us humans haven’t evolved to that level yet. So for this present day, walk normal.
Your non talking fear solution
If you want to really be funny, you could just outright ask these guys why they walk the way they do, should you ever converse with them. However that conversation turns out, I bet you they’ll take it to heart and start walking normally shortly after.
#6 The hot gym instructor people love to watch but are scared to approach
Look, stop ogling the damn girl and do something about it. This is not school dammit. I won’t turn this into a dating post. But I’m quite sure that everyone is aware of the scenario where the guys in the gym constantly talk about a certain gym instructor or fellow lady gym goer and do absolutely nothing about it. Man up and just ‘talk’ to them. You know you want to.
However, gym instructors are on their job and it maybe inappropriate to approach them in such a way.
Your non talking fear solution
Just talk. That alone will at least let you know where you stand with them.
#7 That RIDICULOUSLY skinny guy that has decided he wants to build muscle.
And while at the same time, decides to wear extremely ‘short’ shorts AND a tight vest to show his bones in all their glory (Again, I’m not one to judge. But this is what you’re thinking and you know it).
Any how, you know the moment you saw him, the first thing you silently said to yourself was…
”Damn, that guy has a long road ahead of him. I bet he quits in a few months”.
Such a horrible human being you are. Be a good samaritan. Do the right thing and send him over to stayfitbug already.
But yes, that super skinny guy will always stand out. And for that moment, you will laugh out loud (To yourself at least).
Your non talking fear solution
No solution here. You can think or say what the hell you want. I just know what is mentioned above is what you’re probably thinking when you stumble across mega-ectomorphs who don’t want to be ectomorphs no more.
There are probably other things you think about but don’t ever say out loud in your life at the gym. But let me know what those are in the comments.
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#1 Longer arms need a specific fix
Ok. We all know that taller/shorter guys build muscle at the same rate, as heavily discussed in the building muscle for short vs tall guys post. However, the main issue is not so much that it’s harder to build muscle for taller guys. The main issue is how to make the muscles ‘appear’ bigger.
The solution for bigger arms =
You see, height really isn’t the issue here. If you’re a hardgainer, you’re a hardgainer. And 9 times out of 10, your main issue will be fixing the struggle of building muscle on longer limbs. In most cases, you’ll be able to build stand out chest, shoulder, lats and abdominal muscles with ease. Triceps, Biceps forearms and legs however is a whole new challenge altogether. You’re probably nodding your head right now, talking back to yourself saying ‘yup, yup, that’s me’.
Now, there are many factors to why you could be struggling to build on those muscle groups as a hardgainer (Diet, workout frequency, workout intensity, workout longevity and others). But the reason I place consistency as point #1 is because the rules of building muscle are mostly the same for anyone who decides to do so.
- Compound exercises (Mostly)
If you have naturally smaller muscle groups on certain parts of your body, it’s not hard to workout that those muscle groups may take a little longer to build to take them to ‘stand out’ level. So the only real solution is the above + consistency. It may just take a little longer until those muscle groups begin to ‘stand out’. That’s it.
Now that we have consistency out of the way. Let’s look at the exciting stuff. The most effective ways to build 3d arms as a hardgainer.
#2 The exercises
Ok. Most of you know of my distaste for the lack of pull ups/ chin ups being performed by the average gym goer. Which is retarded, because pull ups and chin ups are hands down two of the best upper body exercises there are (Which also help increase your gains in the big 4 compound exercises).
And if you’ve been around the site for some time, you’ll also have picked up the points where I talk about the importance of focusing on building your triceps over your biceps, as triceps make up at least 2/3s of your upper arm (They are the real t-shirt fillers). Although that point is true, you do in fact need to focus on building both. It’s just that you can get away with skipping bicep isolation exercises altogether and get the same or even better results ‘over time’ (Because building standout arms naturally, as a hardgainer will take time I’m afraid). And now for the exercises that will get you those stand out bi’s, tri’s and forearms in record time (As long as you stick to all other aspects of the training regime).
- Chin ups + weight assisted – Biceps
- Pull ups + weight assisted – Triceps
- Muscle ups – progress to these from pull ups
And of course, the big 4 compound exercises
Like I said earlier, triceps make up nearly 2/3s of your arms. Compound exercises are great, but they won’t always necessarily hit those…
#3 smaller muscle groups
Why is this important?
Well, this is something that I don’t see talked about too often. You see, the muscle building trend in todays world is how to build a shredded yet somewhat still bulky physique. (Unlike our 1980 ancestor friends whose goal was to get as big as a house). And when your goal is to build the ‘ripped’ physique, it’s your smaller muscles that will play a big part in getting you to look that way. Now, it is true that you can follow a training program that focuses on building out certain parts of your body, which of course would be an ideal solution for buildng out these smaller muscles (After all, following ANY good training program is recommended for opitmal results, regardless of what your goal is – I’ll cover this at some point).
But let’s now look at the exact smaller muscles in your arms that will make that 3D effect happen for you. And the exercises you can perform to make them grow and stand out.
(Click exercise name to view video of each exercise)
Places a focus on the long head (lateral head) of the biceps brachii as the shorter head will enter into less active state as it continues to contract.
Triceps brachii (Medial head)
If you can build these smaller muscles to the point where you can see them without flexing your muscles, then you will truly stand head and shoulders above the rest and your arms will truly look 3D.
#4 Grow a pair of wings
Now, like I said before. It’s important to build both tris and bis when building muscle to get your arms looking truly 3D. And I did say to place a focus on building out your triceps. Because most of that roundness and appearance of size (from a front view of your arms) will come from the muscles at the back of your arms (triceps).
However… a common thing that I see on some people, is that they build stand out triceps (GREAT!). But have no bicep development what so ever. Which means, when you turn your arms outwards away from your body while standing upright, your arms will look puny as hell. Not a good look when wearing that tight white tee/vest in summer. If that is a problem you face, follow all that you read above and you will be cured.
Redbull gives you wings…
No it doesn’t, resistant training does.
Ok, I’ve talked about building your lats before, in this post. And here’s the extreme lats development picture that I used in that post…
Now, building a great pair of lats will do two things…
- Give you width and make you look bigger than you are
- Make your arms appear bigger than they actually are
And point no.2 is what we’ll discuss here. You see, it’s all good and great talking about how to build 3D arms, developing muscles groups that you constantly struggle with, etc, etc, etc. But it’s not always that easy. Most of us have lives outside of fitness, which we have to combine with fitness in order to live it as a lifestyle. Because this muscle building game is a marathon and not a sprint. And as a hardgainer, you will struggle to build stand out arms.
If you can build a solid pair of lats, you can cheat a little. Because your arms will have no choice but to rest against them. Which means your triceps will look bigger than they actually are.
Of course, I don’t encourage NOT building struggling triceps/biceps. But if you are sick of your long lanky arms making the rest of your body look puny, then an increase in lat development is one way to go.
In fact, forget you even read that. Work hard and build EVERYTHING!
I could probably go on and speak more in depth on this topic, but I’m going to stop before I bore you to death. (To be continued – at some point). The main thing to take away from this is that you need to focus on building rounded, truly 3D arms as a hardgainer. Do that and you will look skinny no more… from ANY angle.
And if you need to fix the diet part of your bodybuilding lifestyle to a whole new level, then check out this video from fitness model Kyle Leon. Who has designed a way for everyday people to get ripped the fitness model way. After all, those are the folks who get into that lean shape a few times a year. Diet IS the most important part of building muscle, so here is the video for you.
(Opens in a new window)
See you in the comments.
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Ok, it’s time to take a walk into the gym again. But this time we are going to make a few changes to some of the exercises that you perform along side the compound exercises that you would perform on a normal day at the gym. 3 exercises to be specific.
The goal is to perform assistant exercises that will…
1. Help strengthen synergist muscle groups
2. Help increase performance in the said compound exercises
And the 3 compound exercises in question are?
- The Deadlift
- The Squat
- The Bench press
#1 The deadlift
So, the deadlift is the undisputed king of all weightlifting exercises, as it works all muscle groups. But namely your butt, back and thighs. However, the deadlift is not an exercises for newbies. And chances are, your lower back muscles won’t be ready for the amount of stress you are about to inflict on it. Which is why you need to take as much time as you need to improve your form, because if you mess up your back, you’re screwed. Because your lower back is the most important muscle in your body.
Assistant exercise = Stiff leg deadlift
Secondary target: Glutes, Lower back
It’s ‘ok’ to perform stiff leg deadlifts along side the standard deadlifft movement.
1. Because the stiff leg deadlift is more of a light endurance and conditioning exercise (Well, as long as you treat it that way).
2. There should be no problems as long as you are focusing on good exercise form.
Now, why did I choose the stiff leg deadlift?
1. They’ll make your hamstrings expload in size, better than most other exercises can.
2. It will help strengthen your lower back muscles, which in turn should allow you to push forward and progress better with the deadlift exercise.
How to perform them?
Like the standard deadlift exercise, the stiff leg deadlift is performed standing up, with the bar placed on the floor 3-4 inches in front of your shins. Don’t worry about scraping those shins. At least you’ll know you’re performing the exercise correctly that way. What would you rather have, scared up shins that eventually heal, or a back that’s screwed up for LIFE???
In all seriousness though. You could always wear football shin pads to protect your soft baby skin.
#1 Once in the execution position, bend down with your knees and grab the barbell with one hand using an overhand grip (palms facing down) and the other hand using an underhand grip (palms facing up) with your hands around shoulder width apart or wider.
#2 Keep your back straight, stand straight up while resting the barbell on your thighs. (Remember to keep the bar close to your body on the way up)
#3 On your way up to the top of the movement, pull your shoulders back (But don’t hyper extend), stick your chest out, and arch your back ‘slightly’.
#4 Keep your eyes facing forward throughout the entire movement. Doing so prevents your back from arching.
#5 Slowly bend at the hips lowering the barbell straight down and still close to your body.
Where you should feel tension?
In your hamstrings! If you begin to feel it in your lower back then you are performing the exercise incorrectly. Here’s a few mindset tips to help you fix that.
#1 Like I mentioned earlier, this exercise should be treated as light endurance rather than an all out blasting session of increasing the weight. Do that and I can guarantee that in one of your stiff deadlift sessions you’ll start to feel a stabbing pain through your lower back and down your right or left leg. The technical term being a disc herniation at the L5 vertebra. OUCH!
Trust me, like I’ve said on previous posts. YOU DO NOT WANT THIS!
- Never do this exercise as a max lift. (You know, like your reps based on your ORM)
- Do not test your ORM
- Do not train till failure
- Focus on a slower movement.
- Focus on using your butt and hamstrings to drive the movement.
- If you have back pain history, skip this exercise altogether, it really isn’t worth it.
#2 Bend your knees
Let’s take a look at a real world example
Say you have the bar loaded with 25kg. The force of lifting a 25 kg load from the ground with your knees bent is 3 times your bodyweight on L3 (a vertebrae in your low back). Lift that same load with your legs ‘straight’ and suddenly you have 4.85 times your body weight acting on L3. Pretty big difference right? Bend your knees slightly please and don’t screw up your back. Back pain reduces grown men to tears. Trust me, I’ve seen it!
#6 Lower the bar down as far as your hamstrings will let you ‘comfortably’ go. (This is different for everyone. Your body will let you know how far down you can go).
#7 Ready your hamstrings and begin to raise the bar straight back up.
#2 The Squat
Squats, like other big compound movements usually get a bad name, because of the injuries that can occur on your lower back. But ONLY if performed incorrectly. One thing you need to ensure that you have when attempting to progress with the squat exercise, is upper back strength. And the following exercise will give you plenty of that.
Assistant exercise = The barbell row
The barbell row is a pretty tough exercise to perform. Mainly because you are fighting against gravity. Nevertheless, performing this exercise will help you improve performance in your bench press, overhead press, deadlift and of course squats.
I’ll give your eyes a rest for a moment and give you a video to watch which shows exactly how to perform them.
#3 The bench press
The bench press is the exercise that even non gym goers know about. Yes, it is that popular. But the real reason behind it’s popularity is the fact that it’s the only upper body exercise that allows you to load up a stack load of weight. STACK LOADS!!!
However, the following exercise will help you increase your strength gains and performance on the bench press exercise. Yet, despite it’s popularity, you still won’t see many people performing them in the gym. Maybe they’re just scared of progressing. But you are not one of those people!
Assistant exercise = Pull ups and chin ups
Pull ups and chin ups are the opposite movements to the bench press and overhead press exercise. It will take you some time to really conquer pull ups and chin ups, but once you do, your performance in the said weightlifting exercises will improve vastly.
The most common tip is just to keep doing more pull ups and chin ups. The more you do them, the better you will get. Before you know it, you’ll get yourself a dipping belt and start adding some resistance. Once you get to this stage, you’ll start to get weird looks from people at your gym. Simply because most people are weak. They just can’t do them.
Now for some quick fire tips before I leave you with a video.
- Always perform them with a full range of motion (All the way UP and all the way DOWN)
- Always aim to get your chin over the bar (This may take time to perfect, but always aim high. Never partial)
- Don’t swing! And keep your hips inline with your body
- Always start from a relaxed dead hang position and pull UP!
- Squeeze your butt and cross your legs (Effective when adding resistance by placing a dumbbell between your feet. 20kg max. After that, get a dipping belt)
- Look up. This mental technique will help you perform more reps. It’s kind of the same reason why looking down over a high building will cause you to fall off.
- Use a BAR and not machines. What I just said. Do not disobey.
Leave your thoughts in the comments.
If you are still struggling with your muscle building goals, then it could be down to factor no.1… DIET!!
If so, it probably means you need a good muscle building diet to follow. The only person I know who ‘solely’ focuses on this is Muscle building expert Kyle Leon.
CLICK HERE ===> TO WATCH HIS MUSCLE BUILDING VIDEO PRESENTATION
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