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[JB1981]

Ya, when I was recovering from surgery, the elliptical really helped. Started off only doing a few minutes slow before my back would tighten and my foot would go numb, but it was easy to progress slowly. I think it is because it really works your hips without much impact. After a couple years I could finally do HIIT on it again.

Yea I think keeping the hips moving loosens up the back. I'm going to try as long as I can to stay away from weights. I want to see if my back will heal any further. I have been stretching my hamstrings a lot, which also seems to help.

Today I just did:
Pullups 5 sets to failure
Dips 3 sets to failure
3 min warm up on row machine
17 mins on stair master (intervals)
Bird dogs
Curl ups
Side bridges (love these)

 

[Mr.City]

Lately I've been pretty heavily depressed so it usually consists of no breakfast, rush out the door to class, get a chicken wrap (some fried chicken thing), go home have a little serving cup of some greek yogurt with some fruit. Maybe like 3 spoons of cottage cheese as a snack. Then hours later probably cook like a small plate of chicken breast and maybe an egg. Maybe twice a week I'll have a handfull of pistachios.

Once in a while (like once a month I'll get major chocolate cravings and buy some ice cream). I used to drink chocolate protein shakes (whole milk with ON Double Rich Chocolate) once a week while working out but my roommate lost my Shakerbottle metal spring ball so I didn't bother.

Please don't say "track your stuff online" because I tried that for a month and I just couldn't. The act of logging my food was tedious and ruined me. I'd rather just work out harder/more often. Half hte time I don't even have the energy to cook myself anything and I'll settle for two pieces of toast with peanut butter for supper or a bowl of ramen.

I don't drink soda, I don't even use sugar in my coffee. When I do have breakfast, it's oatmeal, like quick oats.

I checked my weight two months ago (been to the gym 4 times in the past two months) and it was 222lbs @ 5'8".

I realize that depression is something incredible difficult to deal with (I've dealt with suicidal depression in the past), however I'll be frank with you. Your goals are unrealistic ( down 40 lbs by May is close to 10 lbs of weight loss a month), you have bad eating habits and your laxness when it comes to tracking your food is the culprit for your current weight situation. I'm not sure why tracking your food would "ruin you," however I have a guess: you probably think tracking your food means just eating whatever during the day and then trying to log it as you eat it.

Also, the easy muscle gain thing is...questionable.

I've been spoiled by the bluntness of FitGaf.

You sure have. People are always looking for the magic combination to fix everything weight-wise. I'll be doing another RFL cycle in a few days, and it freaks the shit out of people who think I have an eating disorder or am killing myself or etc. It all boils down to a caloric deficit, which can either be done through diet, exercise, or a combination of both.

I'll share my fatness story. I got a Dexa body scan a few weeks ago, which is done with x-rays, and I was found to be 30% body fat. It was really devastating to me for several reasons. I'm down like 40-50 lbs, and I'm still medically obese?! And just how fat was I before? I really had underestimated my body fat and my eating habits, prior to cleaning them up (mostly) during this diet. Many people don't acknowledge the reality of the situation, that you are fatter than you think and it's going to take a while to fix, and instead either give up, take pride in it, or look for the magic potion.

 

[MjFrancis]

If I ever made a book on fitness and nutrition the title would be "You're fatter than you think you are!" The feeling is almost universal among people looking to get 'in shape.'

I don't suspect I'd sell too many copies with a title like that, though.

 

[Petrie]

You sure have. People are always looking for the magic combination to fix everything weight-wise. I'll be doing another RFL cycle in a few days, and it freaks the shit out of people who think I have an eating disorder or am killing myself or etc. It all boils down to a caloric deficit, which can either be done through diet, exercise, or a combination of both.

I'll share my fatness story. I got a Dexa body scan a few weeks ago, which is done with x-rays, and I was found to be 30% body fat. It was really devastating to me for several reasons. I'm down like 40-50 lbs, and I'm still medically obese?! And just how fat was I before? I really had underestimated my body fat and my eating habits, prior to cleaning them up (mostly) during this diet. Many people don't acknowledge the reality of the situation, that you are fatter than you think and it's going to take a while to fix, and instead either give up, take pride in it, or look for the magic potion.

You forgot the other option: blame it on bad genes.

 

[parrotbeak]

Yea I think keeping the hips moving loosens up the back. I'm going to try as long as I can to stay away from weights. I want to see if my back will heal any further. I have been stretching my hamstrings a lot, which also seems to help.

Today I just did:
Pullups 5 sets to failure
Dips 3 sets to failure
3 min warm up on row machine
17 mins on stair master (intervals)
Bird dogs
Curl ups
Side bridges (love these)

Oh that's good you can do side bridges. They were aggravating my back too much so I stopped doing them, but I only had them in regularly for a couple months last year. I should try them again. I feel like I am still getting better very slowly.

 

[Cooter]

If I ever made a book on fitness and nutrition the title would be "You're fatter than you think you are!" The feeling is almost universal among people looking to get 'in shape.'

I don't suspect I'd sell too many copies with a title like that, though.

Oh shit! lol. Thx for that Francis. I needed it today.

 

[rando14]

Fuckkkk 3x BW deadlift is too damn hard.

 

[Tess3ract]

I realize that depression is something incredible difficult to deal with (I've dealt with suicidal depression in the past), however I'll be frank with you. Your goals are unrealistic ( down 40 lbs by May is close to 10 lbs of weight loss a month), you have bad eating habits and your laxness when it comes to tracking your food is the culprit for your current weight situation. I'm not sure why tracking your food would "ruin you," however I have a guess: you probably think tracking your food means just eating whatever during the day and then trying to log it as you eat it.

Also, the easy muscle gain thing is...questionable.

I mean, when I work at gaining muscle and I eat I can notice the results of working out for a month, in a month. If I'm cutting it's less apparent.

As for just ruining me, I find it very hard to track certain things unless I can basically get it off the shelf. I also find measuring out each of my foods to be too time consuming and mentally draining. I hate it.

As for whatever, I know I should be getting a like...60/20/20 of protein/carbs/fats generally but even when I'm trying hard I tend to get to maybe 40/50/30. That's with throwing protein powder into everything and eating things high in protein too. I think once I was able to get to 50/40/30 but I ran out of calories.

Someone was like "don't eat anything but beef and chicken". I like meat but 90% of my diet consisting of meat? no.

 

[Cooter]

Did 5x5 squats Tuesday and did some high rep 15,12,10,8,6 squats tonight. Felt really good. I widened my stance and set the bar lower on my back. I was cranking them out. Gonna try that Tuesday on my low rep day and see if it makes a difference.

 

[Prologue]

Lately I've been pretty heavily depressed so it usually consists of no breakfast, rush out the door to class, get a chicken wrap (some fried chicken thing), go home have a little serving cup of some greek yogurt with some fruit. Maybe like 3 spoons of cottage cheese as a snack. Then hours later probably cook like a small plate of chicken breast and maybe an egg. Maybe twice a week I'll have a handfull of pistachios.

Once in a while (like once a month I'll get major chocolate cravings and buy some ice cream). I used to drink chocolate protein shakes (whole milk with ON Double Rich Chocolate) once a week while working out but my roommate lost my Shakerbottle metal spring ball so I didn't bother.

Please don't say "track your stuff online" because I tried that for a month and I just couldn't. The act of logging my food was tedious and ruined me. I'd rather just work out harder/more often. Half hte time I don't even have the energy to cook myself anything and I'll settle for two pieces of toast with peanut butter for supper or a bowl of ramen.

I don't drink soda, I don't even use sugar in my coffee. When I do have breakfast, it's oatmeal, like quick oats.

I checked my weight two months ago (been to the gym 4 times in the past two months) and it was 222lbs @ 5'8".

Tracking food intake is pretty quick on fitday.com. But then again when I went from 165-135(5'7), I ate pretty much the same stuff for 4 months and only logged in stuff when I went out to eat or skipped a meal to see how much I should add/remove. After a while you get an idea on what you're taking in. When I did weigh stuff, it was usually chips or fruit(grapes). It was time consuming and annoying at times but I had no intention on dieting during classes. And above all, I learned a level of self control I wasn't aware that I had.


For me it helped a lot to just eat constantly throughout the day, small meals. Don't be afraid to eat and just take it day by day. Even though I'm trying to bulk up now, I don't get in as much food on tuesdays due to my day layout. It takes a noticeable toll on my mood so be careful of that.

In terms of how much of each micro, I didn't really follow anything specific like you are. I made sure my fat intake was sufficnet because my mood took a hit when it was low. Protein was usually a bit less than my body weight and everything else was carbs. Besides the first week of being cranky and getting the fat intake right, it was pretty smooth sailing. It was a nice experience seeing the scale go down and seeing hard work pay off. Just take it day by day and enjoy it.

 

[Acid08]

After two days of workouts I'm feeling sore. It's nice though. Went out and bought a multi-vitamin and some fish oil pills today for morning consumption. Just need to be way more disciplined about eating breakfast.

 

[Tess3ract]

I found it was easy to hit 100g of protein but 150+ got really challenging.

 

[Prologue]

I found it was easy to hit 100g of protein but 150+ got really challenging.

I guess just try and pick better foods. Like for example a slice of whole grain that I have has 12g of protein per slice. Two of them is basically a chicken breast lol. Milk has some, some cereal brands have a good intake. Even some yogurts have +10. You're 225 so I'd try to hit around the mid 100 range.

 

[Brolic Gaoler]

After two days of workouts I'm feeling sore. It's nice though. Went out and bought a multi-vitamin and some fish oil pills today for morning consumption. Just need to be way more disciplined about eating breakfast.

Don't take a vitamin on an empty stomach. It will fuck you up.

 

[Lamel]

So I am pissed. I had pain in my right leg in the upper thigh where the leg connects to the hip. This pain would occur during squats, so I took a two week break. When I started back up again, the first day I did squats everything was fine...but today the pain came back....this shit.is really hindering my squat progress. Hell my bench press is now only 10 lbs lighter than my squat! Although my deadlifts have been steadily increasing.

So what do you guys think I should do? Stretches don't really help because the pain comes back as I go to higher weights.

 

[Dany]

So I am pissed. I had pain in my right leg in the upper thigh where the leg connects to the hip. This pain would occur during squats, so I took a two week break. When I started back up again, the first day I did squats everything was fine...but today the pain came back....this shit.is really hindering my squat progress. Hell my bench press is now only 10 lbs lighter than my squat! Although my deadlifts have been steadily increasing.

So what do you guys think I should do? Stretches don't really help because the pain comes back as I go to higher weights.

I had the same thing, I think it was because I was stressing out that nerve too much. The weird pain became numbing pain and later became small bursts of pain. I would get cramps in the night, it was terrible.

Stop doing workout that causes the pain and don't ignore it. and watch leg position when sitting, I can't really elevate my legs above my chest. Also, too tight of clothing constrains the nerve.

 

[snoopen]

Anyone tried nike romaleos?

 

[Mecha_Infantry]

Lately I've been pretty heavily depressed so it usually consists of no breakfast, rush out the door to class, get a chicken wrap (some fried chicken thing), go home have a little serving cup of some greek yogurt with some fruit. Maybe like 3 spoons of cottage cheese as a snack. Then hours later probably cook like a small plate of chicken breast and maybe an egg. Maybe twice a week I'll have a handfull of pistachios.

Once in a while (like once a month I'll get major chocolate cravings and buy some ice cream). I used to drink chocolate protein shakes (whole milk with ON Double Rich Chocolate) once a week while working out but my roommate lost my Shakerbottle metal spring ball so I didn't bother.

Please don't say "track your stuff online" because I tried that for a month and I just couldn't. The act of logging my food was tedious and ruined me. I'd rather just work out harder/more often. Half hte time I don't even have the energy to cook myself anything and I'll settle for two pieces of toast with peanut butter for supper or a bowl of ramen.

I don't drink soda, I don't even use sugar in my coffee. When I do have breakfast, it's oatmeal, like quick oats.

I checked my weight two months ago (been to the gym 4 times in the past two months) and it was 222lbs @ 5'8".

I tried to kill myself twice only 4 years back. I still am clinically depressed (people who have done research on depressions will know that it's not a patch or a phase, it's actually a long term state that you can/probably will stay in for years)...

I was about 17 stones of flab, had lost a lot in my life and felt it was all going to shit. I'll tell you right now exercising, changing my body and releasing a tonne of good vibes in the gym made me feel as good as any medication did. I am still depressed now but I control it a lot better.

I find the confidence streaming out of me keeps me on track to the point I never have to have those thoughts again. It might sound trivial, but the interest women have in you can improve your mood a lot too.

Look, theres a lot out there that you should do, but you don't need to. I've never in my life written down what I eat, macros, etc..none of that. I live in the real world, I'm busy as fuck, I eat decent and train. I DO make sure I check the back of packets of food for protein and carb levels depending if I am cutting or bulking and average things out over a day, rather than per meal. Don't do too much now that you will end up giving it up in a few weeks. Keep it simple

4 years later I'm 18 stones, still got some flab, but predominately muscular and ready to compete in my first competition this year. Do what you need to do, but change yourself inside first before you think of changing anything else. Only your mind can do it.

 

[Mecha_Infantry]

Anyway, on a brighter note...

Going through MAJOR development of my back thanks to Dorian Yates. He has the best back in bodybuilding history so I decided to watch and read about his training methods. It seems as if most people I know/trained with have been doing upper shoulder exercises rather than lat exercises.

Example is the 1 arm row. I always thought the weight should be moved up and down, but in reality it's an after thought. The weight shouldn't matter, but the elbow should be moving back and up. The weight will then move in a diagonal, and the lat will naturally squeeze. I will guarantee you that you will feel something so much more different, never actually felt my lat squeeze like that!

Here he is explaining it: http://www.youtube.com/watch?v=Fe7pzbZQ0Gs

Example 2 is the bent over row. I used to do some fucked up shit. About to snap all my shit up again...but again I watched his video, explanation and it checked out. The main thing with rows is the squeeze of the lats which will thicken it. I'll admit I've built a big back, but I've NEVER felt my lats squeeze and contract like that before.

Again here it is. http://www.youtube.com/watch?v=rNjwZ1fxtCQ&feature=endscreen&NR=1

Man, I love Mr Yates!

 

[Munin]

Fuck, failed my last bench rep of my 2nd set today. First bad fail in my gym career, had to squeeze myself out from under the bar and shit. Humiliating. It was actually not a strength issue, but I lost focus for a moment and the bar moved down towards my stomach too much, couldn't get it back up properly from there anymore.

Even more humiliating is that some other guy came to spot me for my last set without asking (though it was going fine). Though that really got me thinking how nice it would be to have a regular spotter, because he made me do 2 additional reps I wouldn't have gone for otherwise. It would be so awesome to have a regular spotter who gives me that physical/mental push to go for the additional 10%.

 

[SeanR1221]

My friend was telling me last night that eating 200g of protein a day is way too much and I'd be fine getting 50g. Sigh...

 

[SeanR1221]

Fuck, failed my last bench rep of my 2nd set today. First bad fail in my gym career, had to squeeze myself out from under the bar and shit. Humiliating. It was actually not a strength issue, but I lost focus for a moment and the bar moved down towards my stomach too much, couldn't get it back up properly from there anymore.

Even more humiliating is that some other guy came to spot me for my last set without asking (though it was going fine). Though that really got me thinking how nice it would be to have a regular spotter, because he made me do 2 additional reps I wouldn't have gone for otherwise. It would be so awesome to have a regular spotter who gives me that physical/mental push to go for the additional 10%.

Even just having someone there to watch is a huge help.

I've been squatting with these guys who do 400lbs, and it's definitely easier for me to push through with them watching.

 

[entremet]

Great stories about dealing with depression. Good stuff, guys.

I don't believe I ever had clinical depression, but I did go through some rough patches. Lifting along with other things helped me get through some valleys in my life as well. Something about being active and how it affects brain chemistry. The confidence boost is also great.

 

[MjFrancis]

My friend was telling me last night that eating 200g of protein a day is way too much and I'd be fine getting 50g. Sigh...

You will be fine eating 50g of protein a day. For purposes of building muscle and strength, though, much less so.

It would be so awesome to have a regular spotter who gives me that physical/mental push to go for the additional 10%.

Back when my gym's olde tyme Olympic lifter trained at the same time I did, he was the perfect coach for the last set of my 5/3/1 lifts. He would ask me what I was lifting beforehand, and when I was about to start my last set he would drop what he was doing, walk over to my squat rack and take a seat right next to me. Sometimes he would up the ante (I tell him I'm doing 8 reps, he sits down and says "ten") and other times he would simply sit down and watch in silence until I was done.

Either way I lifted more reps than I probably would have without him.

 

[ianp622]

So I am pissed. I had pain in my right leg in the upper thigh where the leg connects to the hip. This pain would occur during squats, so I took a two week break. When I started back up again, the first day I did squats everything was fine...but today the pain came back....this shit.is really hindering my squat progress. Hell my bench press is now only 10 lbs lighter than my squat! Although my deadlifts have been steadily increasing.

So what do you guys think I should do? Stretches don't really help because the pain comes back as I go to higher weights.

Same thing here. Right now my tensor fasciae latae is sore from squats so I'm taking a break, but I was planning on taking a video of my form once it heals up.

 

[Brolic Gaoler]

So last night my hot sister in law who runs marathons and shit comes over to help with my son's birthday party preparations.

I ask her if she can do hanging leg raises and touch her feet to the door frame.

She couldn't even do one. Then I showed her my fat ass doing them.

Felt good man.

 

[MjFrancis]

Going through MAJOR development of my back thanks to Dorian Yates.

I's been about a year since you have posted up pics, at least that I recall. I remember that your back was already huge, so I can't imagine what you've done with yourself now! Hitting the gym is certainly therapeutic, and even better is seeing the physical changes one can make month-to-month.

 

[parrotbeak]

My friend was telling me last night that eating 200g of protein a day is way too much and I'd be fine getting 50g. Sigh...

Has your friend attained the goals you seek? As Mj said, you will be healthy with 50g, but don't expect to get stronger.

Example is the 1 arm row. I always thought the weight should be moved up and down, but in reality it's an after thought. The weight shouldn't matter, but the elbow should be moving back and up. The weight will then move in a diagonal, and the lat will naturally squeeze. I will guarantee you that you will feel something so much more different, never actually felt my lat squeeze like that!

Good stuff, thanks! I will try that db row technique next session. I love stuff like that: just reconceptualizing a movement can change it so much. I think the back is the hardest to work properly because we can't see or touch it ourselves.

 

[JB1981]

So I am pissed. I had pain in my right leg in the upper thigh where the leg connects to the hip. This pain would occur during squats, so I took a two week break. When I started back up again, the first day I did squats everything was fine...but today the pain came back....this shit.is really hindering my squat progress. Hell my bench press is now only 10 lbs lighter than my squat! Although my deadlifts have been steadily increasing.

So what do you guys think I should do? Stretches don't really help because the pain comes back as I go to higher weights.

Sounds like hip flexors. Do a lot of hard hip flexor stretching, take some ibuprofen and train through it

 

[SeanR1221]

He was conplaining how he wants to get stronger but just has those bowflex dumb bells that go to 52lbs. I told him about strong lifts and my diet and that's when he said I only need 50g of protein.

 

[Mr.City]

I mean, when I work at gaining muscle and I eat I can notice the results of working out for a month, in a month. If I'm cutting it's less apparent.

As for just ruining me, I find it very hard to track certain things unless I can basically get it off the shelf. I also find measuring out each of my foods to be too time consuming and mentally draining. I hate it.

As for whatever, I know I should be getting a like...60/20/20 of protein/carbs/fats generally but even when I'm trying hard I tend to get to maybe 40/50/30. That's with throwing protein powder into everything and eating things high in protein too. I think once I was able to get to 50/40/30 but I ran out of calories.

Someone was like "don't eat anything but beef and chicken". I like meat but 90% of my diet consisting of meat? no.

http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html

 

[rando14]

Thanks for the back tip, mecha

 

[Mecha_Infantry]

I's been about a year since you have posted up pics, at least that I recall. I remember that your back was already huge, so I can't imagine what you've done with yourself now! Hitting the gym is certainly therapeutic, and even better is seeing the physical changes one can make month-to-month.

I posted one about 2/3 months ago!! edit* it was in October

I actually said to myself today I need some new pictures, as I am finishing my bulk right now and I'm quite sloppy right now, so it will nice to see the transition from cut -> bulk -> cut

I think this week I'll get some taken

 

[Zips]

Hi guys. Maybe someone here can help me out.

I've been getting back into the groove of exercising, and I find my forearms hurt when I do curls. My biceps seem relatively fine with the weight, but it feels like if I go much higher in weight my forearms will literally snap when I try to bring it up. I've tried forearm exercises, but I remember an exercise-nut friend of mine once told me that you can't really make your forearms stronger. I don't believe that really though.

It's frustrating to feel like I'm being held back by my twiggy forearms. :/

Also, what would you guys recommend in terms of tricep work? I work out at home, but I have barbells, dumbells, and a bench. I used to love doing dips at the gym on the equipment there, but don't have anything good at home to do them with.

 

[rando14]

Your forearms will grow with your arm-based exercises. Deadlifts, military presses, etc will all help to build your forearms over time. If you are intent on isolating them, you can try moves like wrist curls. Ultimately, though, they are unnecessary.

As for triceps, check our exrx.net for a plethora of exercises.

 

[deadbeef]

Skipped my Bench/Deadlift deload days because of personal issues and man do I feel like crap. Oh well, guess I _really_ deloaded. Really looking forward to starting back up on Monday.

 

[MjFrancis]

I never found wrist curls to be that effective for forearm strength or size. Aside from deadlifts and barbell shrugs working the forearms, I've taking a huge liking to farmer's walks and bar hangs.

The tendons for the fingers run up the forearm, so like a marionette the real power behind the fingers are in the forearms. Working your grip works your forearms.

I posted one about 2/3 months ago!! edit* it was in October

Maybe internet years are shorter, I don't know what I was talking about!

Pics at the peak of a bulk and at the peak of a cut are really nice for comparisons, too.

 

[Petrie]

Today sucks. Couldn't get on either rack, so ended up just benching and doing lying tricep extentions. Missed my Squats and Deads. Unfortunately a friend's band is playing their first show tonight so I couldn't hang around waiting.

 

[gdt]

Good fucking god, I forgot what running on concrete was like. That's what I used to do exclusively, but for the last 2 months (now that I'm exercising again) I've been on a treadmill. I need to (at minimum) run 1.5m in 16 minutes by the middle of May, so I started running on concrete (around one of the local parks) today, and fucking hell, it was hard. I can breeze through 1.5 miles on a treadmill, but I had to walk alot AND I was slow on the pavement. And my tushy and legs are aching.

Have a lot of work to do from now till then.

 

[Draft]

Today sucks. Couldn't get on either rack, so ended up just benching and doing lying tricep extentions. Missed my Squats and Deads. Unfortunately a friend's band is playing their first show tonight so I couldn't hang around waiting.

When that happens I hitch up my short legs to around daisy duke level and start "stretching" by the rack. That tends to clear it out pretty fast.

 

[Petrie]

When that happens I hitch up my short legs to around daisy duke level and start "stretching" by the rack. That tends to clear it out pretty fast.

Yeah, I'll just try and make it in tomorrow. Sucks.

 

[Zips]

Thanks for the advice guys!

 

[jts]

Don't take a vitamin on an empty stomach. It will fuck you up.

Huh, so this is probably what happened to me the other day. I didn't have time to eat properly so I just had a small yogurt+protein and took my vitamins. 80% into my workout, I had to throw up.

 

[Ashhong]

So last night my hot sister in law who runs marathons and shit comes over to help with my son's birthday party preparations.

I ask her if she can do hanging leg raises and touch her feet to the door frame.

She couldn't even do one. Then I showed her my fat ass doing them.

Felt good man.

I didn't read past "hot sister in law"

Huh, so this is probably what happened to me the other day. I didn't have time to eat properly so I just had a small yogurt+protein and took my vitamins. 80% into my workout, I had to throw up.

Professor at my med school was telling me the other day how multivitamins are terrible for you, and mostly charcoal. Never heard that before.

 

[MrToughPants]

Hi guys. Maybe someone here can help me out.

I've been getting back into the groove of exercising, and I find my forearms hurt when I do curls. My biceps seem relatively fine with the weight, but it feels like if I go much higher in weight my forearms will literally snap when I try to bring it up. I've tried forearm exercises, but I remember an exercise-nut friend of mine once told me that you can't really make your forearms stronger. I don't believe that really though.

It's frustrating to feel like I'm being held back by my twiggy forearms. :/

Also, what would you guys recommend in terms of tricep work? I work out at home, but I have barbells, dumbells, and a bench. I used to love doing dips at the gym on the equipment there, but don't have anything good at home to do them with.

My wrists/forearms have always had a bone pain from doing heavier direct bicep work, it could be tendonitis. Some people will need direct calf/forearm work for them to grow to a desired ratio, deadlifts simply won't be enough. I've been doing free weights on and off for almost 13 years and my forearms are tiny compared to my arms, 13.5" vs 17.75" cold with a 7" wrist. Working in a steel factory, repetitive heavy manual labour, did more for my forearm size at one point than weightlifting. You can add BB/DB static holds, farmers walk, fat grip bars and even plate pinching at the end of some workouts to improve grip issues.

 

[SeanR1221]

Had my first case of someone starring instead of asking to work in. A guy hovered around until I was done my overhead press and deadlifts before going into the squat rack to do shrugs.

 

[Kwhit10]

I never found wrist curls to be that effective for forearm strength or size. Aside from deadlifts and barbell shrugs working the forearms, I've taking a huge liking to farmer's walks and bar hangs.

I've started doing farmer's walks too and they are great. On days when I do deadlift, Romanian deadlift, and pendlay rows and finish the day with farmer's walks my forearms feel like they are going to bust out of my skin.

 

[Brolic Gaoler]

All this talk about arm size, what's considered "good" for arm size?

I don't really focus on arm work, don't do any bicep specific work and my arm is 17 inches around at the bicep.

I didn't read past "hot sister in law"

That really is the best adjective for her. She's smoking hot.

 

[Ashhong]

That really is the best adjective for her. She's smoking hot.

I must hear more. Is this your wife's sister or your brother's wife? I think there's a porno or two dealing with this situation.

 

[Cooter]

Get your abs and hook up the threesome Alien. This is now your mission!