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  • The outer head of the tricep also known as the...

    The outer head of the tricep also known as the "lazy head"get a good hit when elbows are out away from the body.
    Rope cable push downs are a good one ,make sure the hands come to the bottom of the...
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    You may just want to focus more on fly type...

    You may just want to focus more on fly type movements where there is little to arm bending movements.
    On most flys you just keep the arms slightly bent like they are in a cast.
    Also you may be able...
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    It would depend on if you have to keep your...

    It would depend on if you have to keep your weight down to make a weight class and when they weigh you in.
    Some meets have a 24 hour prior weigh in other weigh in the day of the meet.
    If it doesn't...
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    It happens. Just have to start back down and...

    It happens.
    Just have to start back down and slowly move back up.
    Make sure your diet and rest are on point and you have a good come back plan.
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    If they have a set of rules for the lifts get to...

    If they have a set of rules for the lifts get to know them.
    I always had an opener lift that i could do a triple with.
    The next could be a max or near max depending on how your feeling and PR lift...
  • What feels better on the rear delts? A machine...

    What feels better on the rear delts?
    A machine allows you to focus on the target area without much error in the movement.
    Bent over DB laterals will allow you to move the arms into a position thats...
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    More than likely it's your squat technique thats...

    More than likely it's your squat technique thats causing issues unless you've had pre existing pain already.
    Examine other things you may be doing that could also contribute to your pain.
    Things...
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    First i would recommend lifting with a flat shoes...

    First i would recommend lifting with a flat shoes or barefoot if possible.
    When using lifting shoes with a heel you shift stress more to the front of the foot and make the quads do a good part of...
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    Bent over one arm DB rows will do the same....

    Bent over one arm DB rows will do the same.
    Support yourself with one arm on a rack or bench in a bent over position.
    Row across your body to opposite shoulder/knee(you'll have to find what feels...
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    I would try something light with reps but still...

    I would try something light with reps but still focusing on the muscle.
    The alternative would be to do leg work and give the arms a little more rest.
    Massaging the arms can help eliviate some...
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    I'll add my two cents here. Many lifters don't...

    I'll add my two cents here.
    Many lifters don't get the most out of cable fly that they could.
    The first thing to think about is drawing the upper arm from elbow to shoulder with inward contraction...
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    Does the end cap have anything written on it? I...

    Does the end cap have anything written on it?
    I have one with ends like that.
    It has the state of Texas with MAC barbell on it.
    It was sold as a Texas power bar a long time ago.
    Not sure if thats...
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    Yes your right. Genetics on how long your lower...

    Yes your right.
    Genetics on how long your lower arm is will be a big factor.
    A shorter more compact lower arm usually will be able to get that thick look if trained hard.
    My former training...
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    What training are you doing for your shoulders?...

    What training are you doing for your shoulders?
    Did you have x-rays or an MRI to determine if you had any tears or arthritis?
    Yes the biceps attach at the top into the shoulder area.
    You may have...
  • If arms are your priority i would do some form of...

    If arms are your priority i would do some form of arm training every session.
    Maybe a heavy compound movements one session and a lighter pump type movement the next session.
    Maybe pushing work...
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    Yes,save for an olympic set. A 300 pound set...

    Yes,save for an olympic set.
    A 300 pound set will take you a long way and it should last you forever so it's worth the investment.
  • Yes,never tried them on safety arms. The rack...

    Yes,never tried them on safety arms.
    The rack pull off pins seem more logical if you can.
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    I would base it off of your regular conventional...

    I would base it off of your regular conventional DL grip width and go from there.
    The trap is certainly a little wider than most would grip with regular deadlift.
  • You can get good chest development with pushups....

    You can get good chest development with pushups.
    You won't be Arnold but if you look at gymnasts that do mostly body weight bar work they have good physiques.
    Push ups are healthier for the...
  • Anything that gives a good stretch to the...

    Anything that gives a good stretch to the triceps.
    Overhead bent over behind the head cable extensions.
    Oldschool pullover and presses or even a ez bar tricep extension letting the elbows come back...
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