Training on the Reverse Hyper

I would strongly suggest that you start off with sets of at least 20 reps per set because the soreness you get when you start off using this apparatus is incredible. Even the most advanced athletes will piss and moan the first few days after using it. As you get more advanced on it, I would recommend sets that last an average of 10-20 seconds with fast, explosive concentric contractions and controlled eccentric contractions. Keeping that in mind, I would recommend that at the advanced stage,...

Dips The Forgotten Chest Builder

Although the Bench Press is considered the King of Upper Body Exercises, dips are an excellent way to work the chest, in addition to affecting the anterior shoulders and triceps. Dips have gotten a bad rap for being hard on the shoulders, but like the controversy surrounding squats, there's simply no evidence to support this. More likely, the exercise is more work than most people want to exert and they're looking for an excuse. There are two basic types of dips. The Shoulder and Triceps Dip...

Info

This is also on excellent exercise to target oil three heads of the triceps. Due to impatience (and sometimes ego), the biggest mistake most people make in arm training is to sacrifice proper form for more weight. Because improper technique does not target the muscles properly, this error can slow progress and cause injury. Therefore, always stress proper technique in your arm training and of course, it's a good idea to ask an exercise instructor to teach you the proper form of any exercise...

Cuban Press

Also known as the Muscle Snatch, this exercise is often used by Olympic weightlifters to strengthen their shoulders in preparation for lifting record loads in the snatch. A1 Vermeil, strength coach of the Chicago Bulls, uses it with his athletes to strengthen their rotator cuff muscles. This is a very humbling exercise. The best performance I have seen in this exercise was by a 198-lb man who could do 135 lbs for sets of 6 in contrast, this athlete could also perform 5 perfect reps in the...

Poliquins Arm Routine

This a routine I designed for top bodybuilder Milos Sarcev. Milos put an inch and a half on his arms in just a matter of weeks. Begin this pro-level workout by performing each of the four circuits in the manner prescribed. Perform this workout three times a week, for a total of six weeks. Circuit One Bicep Curls, Staggered-Grip Set .Standing Reverse-Grip EZ Bar Curls 5-7 RM on a 321 tempo 3. Seated Hammer Dumbbell Curls. 10-12 RM on a 302 tempo 5. Scott EZ Bar Semi-supinated Curls with shoulder...

Why Train the External Rotators

To quote Dan Pfaff, trainer of Olympic gold medalist and world record holder Donovan Bailey, There is a very fine line between physiotherapy and the training of the elite athlete. What he means is that when training high-performance athletes, special attention must be given to keeping the body healthy. When I design off-season workouts for athletes, my first priority is to correct the muscle imbalances that develop from all the specific training that occurs in the athlete's sport. Taking the...

Jerry Telle Routine

This routine is particularly effective for bodybuilders who lack medial deltoid development and have especially weak external rotators. It was designed by Jerry Telle, an innovative personal trainer and strength coach from Denver. This exercise, from the Jerry Telle routine, requires good concentration. It's important to maintain a 90-degree bend in the elbows. Begin with palms facing each other, and finish in the position shown.

External Rotation with Shoulder Horn with Dumbbell or Low Pulley

This device is interesting, as it prevents any cheating when doing external rotator work, which is why I often prescribe this exercise to novices. The shoulder horn is available in four sizes, and it's important to use one that fits the width of your shoulders. There are two possibilities to pair with this device a dumbbell or a low pulley. A dumbbell provides a good overload in the stretched position (the start) while a pulley permits an overload over a greater range of motion. The pulley...

External Rotation with Low Pulley Arm Abducted

This exercise was popularized in Europe by Swedish bodybuilding expert Ove Rytter in his book Effective Bodybuilding. Sit in front of a low pulley and grab a single handle attached to the cable. Abduct the upper arm, keeping a 90-degree bend at the elbow joint, and lower the handle by pivoting only at the shoulder joint. Get a full stretch, and rotate the arm outward to come back to the original starting position. Concentrate on moving the hand back as far as possible to take advantage of the...

Method

Which produces the following data Average weight lifted 85 lbs Time under tension 240 seconds (40 reps x 6 seconds) you tend to fatigue at about ten percent per set (four to five reps). A typical workout is shown at right. This option is often used by bodybuilders for the pump sensation that comes with it and is associated with high levels of growth hormone and lactic acid. It also increases the storage of glycogen and phosphagens and the associated enzymes for the metabolism of these...

Keys to Bench Press Success

Of motion, thus providing the pec muscles a much better stretch. It also enables you to lift up your rib cage to fully stretch the pectorals. 2. You will be forced to control your movements, because if your form gets sloppy you will probably end up a few exercise stations away, with the dumbbell manufacturer's logo permanently imprinted on your forehead. 3. The instability of the Swiss ball requires extensive recruitment of the body's stabilizers, which enables you to recruit more muscle fibers...

Jack Delinger Chest

Jack Delinger Big Muscle Images

How to keep your external rotators from putting a stop to your workouts 4 The phenomenal bock development of Mr. Olympia Dorian Yates is lust one of the reasons he is considered unbeatable. f you scan old issues of Muscle Builder you'll notice that physiques have changed radically over the years. Jack Delinger shocked the 1950s bodybuilding public with his awesome 50-inch chest. When Larry Scott's arms bulged past the 20-inch mark he made history. However, placed side by side with physique...

Is the Squat Safe

Another outspoken critic of the Squat was Keith Klein (not the Muscle Media nutritionist), who published a study with some questionable research methods which showed that squats could decrease knee stability and thereby increase the risk of knee injury This study proved to be a great marketing tool for the manufacturers of leg extension machines. But the fact is that every legitimate study on this subject has shown that squats will improve knee stability and therefore reduce the risk of...

Refining Drop Sets

Almost everyone is familiar with the concept of drop sets, in which you perform several sets of the same exercise, but with no rest between sets and with each subsequent set using lighter weights than the previous one. However, for best results you need to take into account how efficiently your nervous system recruits fast-twitch fibers. Two of the primary factors that determine neurological efficiency are training experience and an individual's ratio of fast- to slow-twitch fibers. Beginning...

Pressing Question

The Military Press is a tremendous shoulder exercise for all levels of strength trainers. Because your elbows are flared out during the exercise, most of the work is done by the lateral head of the deltoids the anterior deltoid works only at the beginning of the movement. The Military Press is also an excellent exercise for the serratus anterior because this muscle group pulls the scapulae upward. (By the way, if you do Pullovers to work your serratus anterior, you are wasting your time...

A closer look at conventional training

To design the perfect abdominal training workout, you need a basic understanding of the anatomy and physiology of the abdominals. This lack of basic information is why so many bodybuilders do not know which exercises are best for developing their abdominals or how to use them in a workout. Because studying anatomy is about as exciting as watching commercials for feminine hygiene products with your mom, I'll keep my references to this subject brief and practical. The primary abdominal muscle...

Matt Mclaughlin Bodybuilder

Experience phenomenal gains in size and strength with the precise application of this key training ingredient 4 Champion bodybuilders learn quickly that increasing muscle tension requires hard work and the discipline to tolerate discomfort. (Alan Ichinoje) Tension is usually associated with negative conditions such as high blood pressure, insomnia, digestive disorders, fingernail chewing, profuse sweating and offensive body odor. Excessive tension can also lead to depression and, on rare...

Squatting Alternatives

I believe that the Squat is unquestionably the most effective exercise for increasing muscle bulk in all the major lower-body muscles. I also believe that the Squat will develop overall strength and power, and is one of the most effective exercises to improve knee stability and rehabilitate knee injuries. The problem is, for some individuals the stress or more precisely, compression forces that the Squat places on the back makes it uncomfortable to perform the exercise for prolonged periods....

The Poliquin Principles

Is the definitive book on strength and mass development for athletes and bodybuilders. Poliquin's unique training theories and exercise methodologies have had an international impact on athletic protocols. This book is the first comprehensive collection of Poliquin's innovative theories and strategies as they apply to muscle growth and strength. Here's what Bill Phillips, Executive Editor of Muscle Media, says about The Poliquin Principles'. There are a lot of self-appointed weight training...

Overcoming Sticking Points in Calf Training

Calf Raise Before And After

Your calves can grow, but you must not only have the knowledge of how to train them but also the desire to endure the pain required to make them grow. For those willing to make a serious commitment to developing the calves, here are six practical tips you can call them secrets if you like that will vastly increase the effectiveness of your training. 1. Use the appropriate repetition protocols. How many reps you should perform in calf work depends on which exercise you are doing. In exercises...

The Kaizen Principle

Darvin Hinkle Muscle

Borrowing from Japanese philosophy, this itty-bitty and usually overlooked principle can help you begin seeing gains with ever workout 4 The Kaizen principle is especially effective when applied to isolation exercises that work small muscle groups such as the biceps, triceps and deltoids. Craig ticker Give me something I can use now Such is the plea I hear from frustrated bodybuilders who expect to find detailed information in every article they peruse. Unfortunately, what most find instead is...

Ten Hamstring Training Tips

Tens Hamstrings

Now that we've explored a few of the untruths about hamstring training, let's examine training methods that will help you achieve optimal hamstring development. Tip 1 Select exercises for both functions of the hamstrings. Magnetic Resonance Imaging technology MRI has demonstrated that Leg Curls do only part of the job in recruiting the hamstrings. For example, the Supine Leg Curl involves the biceps femoris, semi-tendinosus, sartorius and gracilis. The Semi-Stiff Leg Deadlift and the Good...

Get A Chinup On Back Training

Mike Dayton Strongman

If your upper back is not responding to high-tech exercises, it's time to return to the basics wide back with mountains of muscle requires lots of hard work on heavy duty exercises such as Chin-ups. Just ask Aaron Baker solation exercises such as Reverse Flys and the Upright Row are essential in the training of an elite-level bodybuilder. Only by performing a wide variety of exercises, each of which stresses the various muscle fibers from different angles, can bodybuilders refine their muscles...

Anthony Ditillo

Lou Ferrigno Arnold

1 Landers, 1986 2 McDonagh amp Davies, 1984 3 Rhoades amp Wescotf, 1987 4 Berger in Viel et al., 1984 7 Anderson amp Harring 1977 in Sale amp MacDougall 1981 Because so many factors affect your strength at any given time, plugging you into a computer-generated program based upon a one-rep max may compromise the quality of the workout. If you're sick, the weights will be too heavy and if you're feeling great, the weights will be too light, leading to plenty of frustration. A muscle with a high...

Don The Ripper Ross

Tom Platz is famous for his jaw-dropping leg development, but he was also one of the smartest trainers of his decade. He was one of the first bodybuilders never to sacrifice quality for quantity. Table 2 Sample Training Frequency Patterns MONDAY amp THURSDAY Legs and Abs THURSDAY amp FRIDAY Back and Arms Comment This leaves the weekend off. You have to trash the muscle fully so that super-compensation takes place a week later. MONDAY Chest and Back WEDNESDAY Legs and Abs FRIDAY Shoulders and...

The REAL Reasons lor Poor Calf Development

Men With Large Calf Muscles

A Bill Pearl is an excellent example of great genetics. Few big men of his era came close to his symmetry and calf development is one reason why. I agree with Dan Duchaine that the most important factors for calf mass are parents who bless you with long muscle bellies. The lower your muscle belly inserts on the bone, particularly the gastrocnemius, the better your bodybuilding potential. Turn-of-the-century French naturopaths had a saying Short tendons, big muscles. It's true. If you have short...

The Science Of Rest Interuals

4No, that's not Dave Fisher dodging a bite from ex-boxing chomp-ion Mike Tyson. He's actually engaging in one of the most important aspects of training, rest. Having come from a background in collegiate and Olympic sports, I never cease to be amazed at what the bodybuilding world accepts as exercise gospel. Take for example Mike Mentzer's heavy-duty one-set method that he claims in between conversations with the late Ayn Rand to be the be-all, end-all solution to every training dilemma. Or any...

The Isometronic Triceps Workout

In this routine you will need two sets of pins, one for the start position and one for the end position. You will perform three sets of four to six reps of isometronics at each one of these ranges, starting from the bottom position. Rest three minutes between each set. Due to the severity of this workout, it should be performed only once every two triceps workouts, or about once every ten days. Low-Range Close Grip Bench Press Adjust the pins so that they are set a point where the bar will...

New Hamstring Bench

Reverse Hypers For Back Pain

Although Arthur Jones missed the boat on coming up with the best way to train the hamstrings, the powerlifting world has revolted against puny hamstrings and has made an amazing contribution. In my ongoing search for new research and innovative equipment I ran across the Reverse Hyper bench a few years ago while coaching our bobsleigh team in Innsbruck, Austria. After coaching my athletes, I stayed at the gym to do my workout. The gym being busy, I shared the equipment with a couple of the...

Abdominal exercises that work

Therapy Ball Crunch

One answer to flat surface training is the Swiss ball. Relatively inexpensive, these large, inflatable plastic balls are commonly found in physical therapy clinics, but unfortunately seldom in weight rooms. The Swiss ball requires you to exercise on a spherical surface, conditioning the abs through their full range of motion. Also, the instability of the Swiss ball makes this type of training ideal for athletes because it improves balance, an essential component of agility. One of the best...

Andr The Flying Squirrel Routine

This routine is named after Andr Benoit, holder of the fastest start in Luge doubles at the Lillehammer Olympics, who could do wide-grip pull-ups with a 120-lb dumbbell for a set of 3 reps on a 401 tempo. It is reserved for people who can chin-up with at least 33 of their bodyweight as an additional load for 8 reps using a supinated, shoulder-width grip. 5 x 4-6 on a 601 tempo, resting 4 minutes between sets. 3 x max reps on a 501 tempo, resting 3 minutes between sets. 3. Negative Close-Grip...

Common Myths of Calf Training

Over the years I have come across some pretty ludicrous advice and theories about calf training. One explanation for this is that a lot of these articles are written by bodybuilders with great calves because they have the genetics for them. It's an interesting fact that true mesomorphs are born with naturally developed calves. Long-term kinanthropometric studies on over 40,000 Polish students revealed that to be born with great calves, more than any other anthropometric measure i.e., shoulder...

Pumping And Pressing For Perfect Pecs

Break your bench barriers and pectoral sticking points with this pressing advice f raig Titus may be a controversial figure in bodybuilding, but everyone agrees that his physique is one of the beefiest. His chest development is one of his strongest points. After How clo I get pillows of pecs la Arnold and Craig Titus , the first question that arises in chest training is Where do I set the angle of the incline bench Does a higher incline work the upper pectorals or primarily the shoulders For...

Chinup Variations

Medium Parallel Grip Chin Ups

As gymnasts, wrestlers and judokas have proven throughout the years, there are many effective variations of this exercise that can boost your strength and back development. Here are a few A. Narrow Parollel-Grip Chin-up B. Narrow Supinated-Crip Chin-up H. Medium Parallel-Grip Chin-up Narrow Parallel-Grip Chin-up. A narrow, parallel grip provides greater overload for the shoulder extensors, and many gyms are equipped with V-handles on their chin-up stations that are set six to eight inches...

J J By Charles Poliquin

Introduction Meet the author, Charles Poliquin. Written by Kim Goss. Chapter One The Science of Reps, Sets and Workout Design .5 A thorough discussion of the most basic elements of designing a workout Chapter Two The Science of Tempo 23 Your lifting speed may be what's standing between you and better gains Chapter Three The Science of Rest Intervals 31 Chapter Four The Science of Training Frequency, Duration and Volume You want big gains and you're willing to put in the work but will training...

The Isometronic Biceps Workout

Do not be surprised if you're prone to intense shaking upon completion of the routine this is evidence that your nervous system is shot. The isometronic biceps workout involves nine sets of rack work three sets of four to six reps of isometronics at three different ranges. Do not be surprised if you're prone to intense shaking upon completion of the routine this is evidence that your nervous system is shot. Due to the severity of the stress this workout imposes, it should only be performed once...