Flatbench Dumbbell Flye

START Lie on a flat bench with your feet on the floor and your back pressed against the pad. Begin with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. MOVE Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above, then bring your arms back toward the midline of your body, focusing on using the centre of your chest to draw them back...

Muscles In Minutes

Mentzer uncovered the realities of fitness and single-handedly proved false many 'myths' that have prevented many people achieving their goals. In the past few years, however, he refined weight resistance training to what the world is just starting to realise to be true. READ FOR YOURSELF MIKE'S IN-DEPTH INFORMATION ON GAINING MUSCLES IN MINUTES. Mike Mentzer's Heavy DutyTM training principles took him to the peak of his chosen sport. Years later those same principles were used by champions...

Aaron Maddron Believes

In the maxim of short, sweet and intense for his biceps training. I think it's a mistake to do too much in one workout, the IFBB pro states. If you feel the need to increase your workload, you're better off training your biceps again later in the week than trying to annihilate them all at once. gt gt He recommends a slow descent on the negative part of each rep, taking 2-3 times as long on the descent as on the ascent. gt gt For his working sets, Aaron starts with his heaviest weight for 6-8...

Overhead Dumbbell Press

START Sit upright, upper arms parallel to the floor, elbow joints bent 90 degrees and feet planted firmly on the floor. MOVE Keeping your shoulders back and abs tight, extend your elbows to press the dumbbells overhead, maintaining a constant distance between the weights throughout the ascent. The range of motion is less than when the palms face forward, but it's more natural, Beth says. For example, you don't experience that popping sensation near the top of the press, which is what often...