Arms lagging behind on Rippetoe's

[Flabbergasped?]

Effort and Kerp,

I'm lifting to gain strenght, because I had inquired about bodyweight exercises a few months ago (they are obviously more specific to breakdancing). The consensus was that it was insufficient for building upperbody strength.

Breakdancing is about strength to weight ratio. Before lifting, I weighed about 175, benched about the same as I do now. Now, I'm 190 with a 175x3 personal best, though I have to build back up to that weight. As long as strength outpaces weight gain (especially after I start cutting), I should be fine in that aspect.

I'd rather be strong than big. I thought you got strong by getting bigger?

 

[Kerpal]

No, size does not necessarily mean strength. Look at Olympic lifters (non heavyweights) for example. Those guys can lift a hell of a lot more than most guys who outweigh them by a lot.

I find the whole power to weight ratio thing cool and that's what I focus on. I don't really want to ever get over 185 lbs or so, and I want to eventually do a 3x bodyweight deadlift and a 2.5x bodyweight squat. I think that would be awesome.

 

[Flabbergasped?]

I still don't have an answer lol.

What's the best course of action given the following:

1) I must get crazy strong in the upperbody
2) I don't necessarily need to be big in the process.

If I'm big, that's fine, I just need to be strong too.

Can Rippetoe's provide a basis for this end-goal? If not, are there other programs that are better? I could switch to bodyweight exercises, but does weightlifting offer an alternative?

 

[Rampage1]

maybe a 3 day split, like efforts guide might be good for you with a focus on increasing poundages every week!

But the rippetoe program is primarily designed for strength. i.e Starting Strength

 

[Throttle]

this thread should get an award for most irrelevant responses so far.

rippetoe's is based on the presumption that you need a big base to be strong overall. this is still true for a breakdancer but I'm thinking you need to focus on a different base: your core & shoulders will be just as important to you as your back, and more important than your legs.

so the most important exercises to add weight to are back, shoulders & abs, rather than back & legs as Rippetoe focuses on. you need CNS development more than mass building.

take a look at how gymnasts train, if you haven't already. but keep in mind that to get better at ______ the best move is always to ______ more. do you have a crew you practice with?

 

[Flabbergasped?]

Yes, I practice with them 3-4 times a week (I cut back from 5-6 so I could lift, ironically). Most of our best dancers are pretty jacked (not huge, but good upperbody musculature). I never asked them how they got to it.

Before lifting, all my strength gains (especially in the arms) came from practice. For example, the more handstands you do (and I did a lot last year), the bigger your shoulders and stuff get. It's painstakingly slow though, it took me like 6 months to go from my strength last year (I benched like 115) to when I started lifting 3 months ago (benching 135), whereas through lifting I PR'd at 175.

In that aspect, Throttle, I don't think breakdancing is taxing enough in a strength sense. It requires killer flexibility and balance, but you can't get strong that fast by just dancing.

For example, people do planches to build upper body strength. I can hold a planche for maybe a split second. I would need to build that up to like 5 seconds in extremely tiny increments, it would take about a year.

That's a little more background to explain my position and goals.

Throttle, is there a lifting program you recommend that targets those three areas?

 

[Throttle]

Yes, I practice with them 3-4 times a week (I cut back from 5-6 so I could lift, ironically). Most of our best dancers are pretty jacked (not huge, but good upperbody musculature). I never asked them how they got to it.

then ask them. they know better than any of us here.

Throttle, is there a lifting program you recommend that targets those three areas?

i think option B on the Where to Start thread is probably more appropriate for you than Rippetoe:

http://www.sosuave.net/forum/showthread.php?t=125444

which will have you squat once a week rather than thrice. also, this goes for everyone, but esp. when you're looking to gain strength rather than size, make sure you warm up properly: http://www.ironaddicts.com/Warm-ups.html

 

[kickureface]

dumb misread

 

[Quagmire911]

are you saying warmups are not necessary when sizing up?

No.

 

[Flabbergasped?]

I asked my breaker friends how they got their buffness, and all of them said they just danced regularly. Each of them, however, has been dancing for five years or over. I'm only 18 months in.

Our most senior crew member, who's 7 years into it, said the most important muscles are abs, back, and shoulders (good call, Throttle). I think any program that focuses on those would be good.

I've decided I'll switch to program B on the Where to Start page. It seems to involve a more complete upperbody workout.

Where it is labelled "tricep exercise" and "forearm exercise", are there any particular exercises you would recommend?

 

[Throttle]

i'd recommend skullcrushers (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html)
for triceps & wrist rollers (http://www.exrx.net/WeightExercises/WristFlexors/CBRollerWristFlexion.html) for your forearms. others may have other suggestions.