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[Garf]

particularly the bits that "slope" into your neck. Can't remember what they're called.

That'd be the trapezoids, or 'traps' - upright rows or heavyish shrugs will sort them out...

[Rossco]

12 inches. Woohoo! \o/


I can do a 1-arm pull-up though... that's gotta be worth something.

1 arm pullup? Thats kinda odd, I can push out 5-10 1 arm press ups but I cant see how pullups could work, is it not just awkward? I wanna try it now!


Ooo yeh I love working my traps, dead proud of mine, shrugs are amazing, I used to do alot of upright rows but it kills my wrists. Whether doing them with a bar or on a smith machine my wrists would always give way before my traps do. So I just do them with a light weight like 20kg as a warm up/stretch.


Commander Marklar, our measurements are while tensed, makes a huge difference, they will probably be slightly more pumped during/straight after a workout, especially if your taking creatine or anything else like that but I dont imagine the size would differ that much.

What kinda weight do you guys do on the leg press if you do it? When doing my leg workout, I'll do squats and calf raises first, then leg press 455lbs after, easily knocking out 3-4 sets on 8-10 reps, being putting it up 5lbs a week for quite a while now and still not maxing out, and I'm near doing full stack now, I think it only goes to 480lbs.


Oh and Garf, It's trapezius, isn't a trapezoid a 4 sided shape?

[rumbletum]

Upright rows are a notorious exercise for messing up your joints. I especially wouldn't do them on a smith machine (in fact I'd never use a smith machine for anything) as you can easily force yourself to have to move in an unnatural movement.

[Matt]

Not leg pressed properly in ages. Last time I was messing around with 235kg, just over 500lb. Used to do around 800lb in my twenties

One arm pull-ups - insane! I did that when I was a kid. Now I can barely do any pullups full stop

For measuring arms, you have to get pumped up! Unpumped you use the term "cold" - I believe I've previously said I'm around 15" cold (a fraction over). You can normally add 1/2 inch pumped, I know a few guys who can add a full inch but it takes lots of high-rep sets on bis and tris.

Oh, and tensed of course. You want the biggest measurement you can get!

Ish, as Garf says they're the traps. Biggest muscle in the body I believe, go all down the back between the lats. As Garf says, upright rows or shrugs are popular, but don't ignore deadlifts for this either.

[Matt]

Upright rows are a notorious exercise for messing up your joints. I especially wouldn't do them on a smith machine (in fact I'd never use a smith machine for anything) as you can easily force yourself to have to move in an unnatural movement.

Never would occur to me to do them a smith. I used an EZ Bar. They can inflame the tendons in my arms, but I find after the first set I'm OK. Like everything, warm up first! Don't jerk the weight up, and lean forward slightly especially when lowering the bar, stops you leaning back and putting the strain across the back.

[Garf]

Oh and Garf, It's trapezius, isn't a trapezoid a 4 sided shape?

Getting my maths and my weight lifting mixed up.....

[Rossco]

Not leg pressed properly in ages. Last time I was messing around with 235kg, just over 500lb. Used to do around 800lb in my twenties

One arm pull-ups - insane! I did that when I was a kid. Now I can barely do any pullups full stop

For measuring arms, you have to get pumped up! Unpumped you use the term "cold" - I believe I've previously said I'm around 15" cold (a fraction over). You can normally add 1/2 inch pumped, I know a few guys who can add a full inch but it takes lots of high-rep sets on bis and tris.

Oh, and tensed of course. You want the biggest measurement you can get!

Ish, as Garf says they're the traps. Biggest muscle in the body I believe, go all down the back between the lats. As Garf says, upright rows or shrugs are popular, but don't ignore deadlifts for this either.

Nice, 800lbs! I dont know what I'll do what I max out the leg press at the gym! I'm only 20 anyway so I've still got a long way to go.

Regarding the measuring again, right now, just checked, and with my arm straight be my side, not tensed, its a tad over 12.5", and tensed I'm hitting past 14". 1.5" gain, that good then!? Or just plain weird?

[Ish]

Thanks guys. And yeah traps is what I was thinking of.

I was doing shrugs last year and thats made quite a difference. I really was "flat" on top of shoulders there until that. I've tried upright rows on numerous occasions but I just can't get it right so I've stopped before I do myself an injury.

I'm only really starting to get back into the weights after the christmas splurdge - I'd forgotten how much I enjoy it.

[charlesr]

I can do a 1-arm pull-up though... that's gotta be worth something.

That's my next "look cool in the gym" goal.... (not that anyone else is ever going to notice - everyone is too busy worrying about how they look themselves ). 2 arms no probs up to about 8 or 9 (bodyweight), but I'm adding huge amounts of assist weight to even do 1 or 2 with 1 arm. Improving though. Only weighing 70kg is helping here. A friend of mine in the army can do a few on each arm, but he weighs almost nothing (5 foot tall) and is built like Bruce Lee.

[Commander Marklar]

One arm? Crikey, that is pretty damn cool actually!

Commander Marklar, our measurements are while tensed, makes a huge difference, they will probably be slightly more pumped during/straight after a workout, especially if your taking creatine or anything else like that but I dont imagine the size would differ that much.

OK, 13" just sitting here like. That's all right I suppose

[Matt]

Nice, 800lbs! I dont know what I'll do what I max out the leg press at the gym! I'm only 20 anyway so I've still got a long way to go.

Regarding the measuring again, right now, just checked, and with my arm straight be my side, not tensed, its a tad over 12.5", and tensed I'm hitting past 14". 1.5" gain, that good then!? Or just plain weird?

I couldn't move 800 now mate. Actually, 6 months of legs without any injuries I reckon I'd be back 700-800lb, that's for reps as well. Chances of me lasting 6 months without a serious leg or back injury are unlikely though When I can get back to squats I won't be able to do 100, 80 will probably kill me. It's like starting all over again I'm afraid.

1.5" extra when tensed sounds OK. Don't know if it's normal or above average, I'd have imagined normal. But as with anything it depends. Some people have really peaky biceps. I've got quite flat bis, they never seem to go anywhere when tensed. I have good proportionally big tris which adds greatly to my arm mass. I'd really like peaked bis though!

You tell a guy you go to the gym, first thing they ask is what you can bench (always reply in pounds, more impressive!). Tell a lady, they'll want to feel your bis and / or see the six pack. Lucky I'm not single as I've got neither!!

[ascender]

First week of marathon schedule done. Bloody hell, I'd forgotten how hard this running lark is! Last year for novice tris I was only having to concentrate on a really short run distance, so my first "long" run of 7 miles yesterday was pretty tough. Bit of a shock really. So, one week down, 20 miles total and not sure if I've missed too much time to manage FLM.

[recipher]

You've got plenty of time.

I started running last April, maybe 3 times a week, no more than 20 miles total. Then I broke my collar bone and didn't start running again until July. I ran 2 (hard, hilly) marathons in October, meeting my target times for both of them (under 4 hours). And that was off only 3 months training from a dead start.

My first "long" run in July was 7 miles (to qualify as a "long" run is should be at least 18 ) which I remember as being painful and hard.

Then my distance went up like this - 10, 13, 8 (week off with new baby), 16, 18, 20, 10, 21, half marathon, 20, 14, 10, marathon, 6, 14, 10, marathon.

So, you've got plenty of time to get up to speed. My advice would be to lay off the "recovery" runs, cycle or swim instead on those days, it'll help your body recover. Make every run have a purpose - speed, hills, tempo, long. Look after yourself - eat properly, everything in moderation, sleep well.

I'm running Lochaber on 22/4 and I expect to get in 7 runs over 18 miles between now and then. Loads of time.

Good luck.

[Matt]

OK this isn't good. All this talking of running has me interested in it! PLEASE guys more lifting chat, I'm not built to be a runner!!!!

[Rossco]

And Rossco jumps in to save the day!!

Chain, you say you have quite flat muscles, well mine are very peaky and pronounced when tensed up, maybe thats why I have such a big difference between size when cold and 'hot'!? Mine are quite impressive to be honest, but the six pack aint, when tensed up its quite nice, but that thin layer of fat on top just wont go away!! I got out two sets of 10 reps at 70kg on the bench yesterday, but didnt want to do more as I was on my own and had no-one to spot me, next time I'm in though, I'll be going for 75kg, and should easily hit 8 reps on it.

Going for a back and shoulders workout now anyway, really gonna punish my traps too, love working them.

And why oh why has my new tub of protein not arrived!! I've got like 3 servings left then I'm out!!