Any Bodybuilding Questions?

101 rep

I am looking forward to answering any bodybuilding or strength training questions that anyone has. I am a current amateur bodybuilder, ISSA Certified Personal Trainer and Manager at Anytime Fitness in McMurray, PA.

49k rep

MemberSmyrna, TN

That is my sister's AF (the one she belongs to, that is.)! Hello from TN!

534 rep

MemberWaukesha, WI

Hi, Michael! I have a question for you. When it comes to the legs, I do all sorts of exercises. However, the inner thighs always seem to be treated like the red-headed step child. And, as you can guess, the neglect is plainly visible. Any exercises I can do to help correct this situation?

Any assistance would be greatly appreciated.

Thanks!
Dean

33k rep

Trainer

Hi Dean,

I know you addressed your question to Michael, but I would suggest incorporating Sumo Squats and Sumo Deadlifts into your workouts to focus on those inner thighs. The Inner Thigh Machine is a TERRIBLE idea to try and use it for building up the inner thigh as too much weight applied in the direction the machine focuses on can cause some serious hip joint problems i.e. dislocation or fractures on the head of the femur. You will find that the Adductor group are active in just about every knee extension exercise (they are secondary muscles), so the exercises which work your Quadriceps group will also be working your Adductor group. Little changes in the exercises (moving your legs wider apart in a 'Sumo' position) will put the 'focus' more so onto the Inner thigh without compromising your joint integrity.

James

534 rep

MemberWaukesha, WI

Hey, James!

Thanks much for the tips. I'll definitely give it a try. I have to agree with you in that I've never really liked the inner thigh machines myself. I often feel I'm not able to get a full range of motion for one, and I can really feel the pressure on my hips for another.

Take care!
Dean

19 rep

I have a body whos getting into body building. I will get him on here.

534 rep

MemberWaukesha, WI

Any suggestions for calf exercises? I'm already doing the standing calf raises and the seated calf raise machine. Just wondering if anything else out there (for sake of variety and keeping it fresh).

Any suggestions would be gladly welcome!

Take care!
Dino

33k rep

Trainer

Hi Dino,

There isn't a lot of variation with calf exercises, but you can try single legged calf raises (both standing and seated), there are donkey calf raises (which involve you bending forward at your hips to 90 degrees and continue doing a 'standing' or 'straight leg calf raise', you can use the leg press machine to do calf raises (I call them calf flexes), but the biggest thing you should think about is changing the reps and obviously the weights with the calf. Don't just go heavy with your usual 8-12 rep scheme, take off some weight and look at doing some workouts with 20-30 reps. Really burn them out. I would suggest doing 4 week blocks of each, that is; go heavy for 8-12 reps for 4 weeks, then switch to doing a lighter weight with 20-30reps. Keep it the same rep scheme for both the seated and standing calf raises.

James

534 rep

MemberWaukesha, WI

James, as always, you come through.

Thank you, Obi-Wan!

94 rep

AlumniMonroe, OH

hey hey hey this is my world we just opened up dwn here in louisville ky....
just wanted to give lil wuzz up to michael brother of iron what shows have you
done..**.WE GROW EVERY DAY WHAT WAY WILL YOU GROW TODAY

8.1k rep

O₂i | OwnerLake City, MN

Something else to consider with calves. The gastrocnemius muscle (the diamond shaped one on the upper part of your calf) is a very strong muscle. Frist it contains a much higher number of fast twitch muscle fibers on average than many of the rest of your muscles, these are your strength and power muscle fibers. Second, the gastroc is a type ll lever, one of the only ones in your body. The rest (except your neck, type l) are mainly type lll levers. Type ll are strong, where type lll do not have good mechanics for generating strength but are very good at generating speed. With that in mind, you'll work your gastroc more with your legs straight, use heavy weights and low reps. Your solius muscle (the one under your gastroc) has a higher percentage of slow twitch fibers. You'll will isolate that muscle with your legs bent, like a seated calf raise and you'll get better response out of it by doing lighter weights and higher reps.

A good example of how strong the gastroc is: stand on one foot and do a calf raise, many people could do multiple reps with either leg. Now think of any other muscle in your body where you could lift your body weight multiple times. Try doing a one arm chin-up with ONLY one arm, put the other arm behind your back. I don't know anybody that can do that.

1.6k rep

MemberLatrobe, PA

I have a question. I was really active and lifting heavy for size about 15 years ago. I had to stop due to a serious health issue. Anyway, I started lifting again and I am a little over a month into it and I am seeing positive results. Here is my problem. I have a serious case of tennis elbow and trying to lift through it is painful and I am starting to see a decline in what strides I have made in weight strength. Aside from taking off of lifting, or surgery, is there anything out there that can help me continue to lift, but help my elbow from getting worst? Thanks

John

8.1k rep

O₂i | OwnerLake City, MN

Lots of ice lockmuppadoc. You can also buy tennis elbow braces at most drug stores, they can help as well. Biggest thing is to not do anything that hurts it. With any kind of tendonitis, every time you feel it, you'reaking it worse and preventing it from healing. When I get any stuff like that, I'll take a few Advil about a half hour before I lift as that helps bring dowsn swelling as well. If it's still getting worse, then definitely go see a physical therapist.

1.6k rep

MemberLatrobe, PA

Thanks Jeff. Tried the elbow brace. Guess I am going to have to back off some of the stuff I am doing. I will try the advil and ice after the gym though.

33k rep

Trainer

@ lockmuppadoc,

Stay away from tricep isolation exercises particularly ones which put your SHOULDER joint at 90 degrees or more i.e. skullcrushers, overhead tricep extensions. These exercises put far more strain on the elbow joint. Remember that it isn’t necessary to focus too much on tricep (or bicep) isolation exercises as they are used as secondary muscles in just about every upper body exercise. Triceps act as secondary muscles in all your 'push' movements and biceps in all 'pull' movements. At least until the tendonitis goes away, ease off the isolation exercises.

James

1.6k rep

MemberLatrobe, PA

James,

Thanks for the advice. The isolation exercises aren't what seem to aggitate the elbow. I have firgured out that it is the lat pull downs that inflame the elbow. I am going to try to lay off those and rows for a week to see if the healing process starts.