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  1. #1
    giangrosso's Avatar
    giangrosso is offline Banned
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    seperation in arms

    how do you get the seperation look like in the picture iv attached!! any good exercises to achieve this?
    Attached Thumbnails Attached Thumbnails seperation in arms-maximumrisk126.jpg  

  2. #2
    Flexor is offline Banned
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    1.) Shape, achieved through gaining mass. The bigger your muscles, the closer you are to your genetic potential, and therefore your muscles will appear more 3D. Muscle bulk in the arms is best gained through compound multi-joint exercises such as close grip bench presses, dips, underhand pullups, rows, as well as a few isolating ones such as barbell curls, skullcrushers and incline db supinating curls.
    2.) Low bodyfat
    3.) Lifting heavy weights puts more tension on the muscles, this may improve tone. It is not done through low weight high reps, this is a bodybuilding myth.
    4.) It is not done through "toning exercises", these exercises do not really exist. Although flyes are considered a shaping exercise for the chest, in fact they are an auxilliary isolation exercise that will only improve shape if you have already built a lot of mass. These "shaping exercises" help bring out the final striations, but on their own they will do very little. The have their place in a workout since they offer a different approach and may aid growth, but on their own they are pretty much useless.
    5.) Genetics, everybody will have different shaped muscles.
    6.) Lighting, hydration levels and skin tone all have an effect on definition. Shiny, dehydrated skin will give more definition.
    7.) EPC (extended peak contractions) and static holds (isometrics) are considered to improve separation and definition. Do these at the end of your main exercises, but do not hold for more than 5 seconds and remember to breathe properly. Isometric exercises raise blood pressure because the blood flow is restricted by the contraction of the muscles around the veins and arteries. Therefore it is important to not hold too long, and to breathe properly.
    Last edited by Flexor; 12-28-2005 at 09:05 AM.

  3. #3
    giangrosso's Avatar
    giangrosso is offline Banned
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    cheers for going in bit of depth for that!! will work on it

  4. #4
    USMCSS is offline Associate Member
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    My advice is to not workout in the steam room with old naked men. Stick to the weight room!

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