Arms

elliej

So my legs are chunky anyway but starting to look pretty boss, making good progress with squats and dead - but I suck at ohp and want better arms; tips?

canadianlbs

i'm not much about the aesthetic parts of lifting, but there's always the pullup/chinup variations. they do a lot for your lats and the centre part of your abs, especially up near your ribcage. but there's a definite upper-arm factor as well.

and i guess dips for the triceps? . sorry i can't help much - i do a lot of cycling so i always had triceps even before i had a hope of locating a bicep on me.

you could also experiment with using about half of your 'working' ohp weight, and just doing some volume sets for a while. that might pay off in the additional way of giving you more familiarity with the form. ohp is definitely most people's most difficult lift.

DawnEmbers

I haven't figured out form on dips. For triceps the cables come in handy with cable pushdowns, or overhead extensions. Often use the rope attachment for those.

Aesthetics wise not sure either. SL is more focus on strength than looks though I have leaned out a little more up top than mid-section or lower, but genetics plays a role in that factor.

Leadfoot_Lewis

I'd suggest adding some isolation lifts to your routine. Lateral Raises and Face Pulls are my 2 favorites for shoulders (besides OHP). I don't bother with Front Raises being they get hammered with Bench Press & OHP. May as well add in some Bicep & Tricep work as well.

As mentioned, Stronglifts is a strength training program. You will gain muscle on it but I'm a believer that if you want a muscle to "pop", you really need to isolate it.

elliej

Thanks ladies, I just feel like I'm wonky, I can deadlift 50kg but cannot yet OHP 20kg - the aesthetics is basically symptom of my lack of upper body strength. But even that is off, on the lat pull down machine I can do 35kg, assisted chin ups I'm on 27kg off set (of my 57kg weight). Thanks again for the tips.