Exercise | Muscle Tips

Porter Cottrell’s Delt To-Do List

DUMBBELL PRESSES
The Rep
I use a chair with a slight incline, or I create an incline with my body by leaning against the top of an upright seat. I start with the dumbbells near my shoulders, my elbows slightly below horizontal. I press up explosively, stopping short of lockout. This ensures that pressure is kept on [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Pecs of Power

Written by: Markus Ruhl
Markus Ruhl’s Training Split
Monday: Chest
Tuesday: Back
Wednesday: Triceps
Thursday: Biceps
Friday: Legs
Saturday: Shoulders
Sunday: Rest

INCLINE BARBELL PRESSES
Why? For complete mass across the entire upper body, the incline barbell press is indispensable. Pressing through an elevated angle not only raises the fullness of your pecs higher on your chest, but it also works the front delts [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Nasser’s Olympic Back Attack

Written by: Nasser El Sonbaty

One-arm dumbbell rows
This effective exercise lets you squeeze and contract one lat at a time. Never pull too much with your shoulders, instead of your lats, especially when the weight is getting progressively heavier from one set to the next. Keep your back straight and bring your head up as you [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Melvin Anthony’s Supersets for Super Arms

Written by: Melvin Anthony

Standing barbell “21” curls with Pressdowns
First, place the barbell on the floor near the pressdown machine you’ll be using so you will be ready to move back and forth quickly. Before you begin, concentrate on the areas that will be worked in each muscle group. These are essential mass-building exercises; the [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Kevin Levrone’s Full-blown Delt Workout

Written by: Kevin Levrone
Note: Warm up thoroughly prior to your working sets. I suggest two sets of barbell presses and two sets of dumbbell side laterals, 30 reps each.

BARBELL PRESSES
I alternate between front and behind-the-neck presses, depending on how I feel that particular day. The behind-the-neck version is often criticized for putting you in [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Guns at Large

Canadian bodybuilder Greg Kovaks
reveals his secret for massive biceps.
WARMUP
Two sets alternate dumbbell curls and 1 set Standing EZ-Bar Curl.

STANDING EZ-BAR CURL
“I opt for the EZ-bar on standing curls because it’s easier on my wrists,” Greg offers. He holds the bar with a shoulder-width underhand grip, spaces his feet shoulder-width apart as well, and [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Best Bicep Workout of All Time

Arnold Schwarzenegger’s bicep-building routine stands the test of time.
Written by: Arnold Schwarzenegger

He left nothing to chance. The following are highlights of the psychological and technical innovations he employed in building his remarkably shaped biceps. His advanced cerebral approach demonstrates that Arnold was every bit as brilliant an architect of his body as he has been [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Ernie Taylor’s Favorite Back Workout

EXERCISE
SETS
REPS

Close-grip pulldowns
2*
15-20

Close-grip pulldowns
1
8-10

Wide-grip cable rows
2
12

Hammer Strength rows
2
12

Lat pulldowns
1
12

Forward shrugs
1
8-10

Reverse shrugs
1
6-8

* Warm-up sets using light weight.

Volume: Do two warm-up sets with a light weight for 15-20 reps. The warm-up sets are required because this is the first exercise of the back workout; you will need to prepare the targeted muscles for the rigors of the exercises [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Dillett’s Quad Equation

Written by: Paul Dillett
Thigh Mass 101: A 12-week quad-building program
Math was never my best subject in school, but I’ve never had any trouble calculating figures in bodybuilding. It ain’t, as they say, rocket science. All you have to do is be able to add weight, multiply your gains, and divide your time among training, [...]

Saturday, February 23rd, 2008

Posted in exercise | Comments Off

Archive for the 'exercise' Category

Porter Cottrell’s Delt To-Do List

Pecs of Power

Nasser’s Olympic Back Attack

Melvin Anthony’s Supersets for Super Arms

Kevin Levrone’s Full-blown Delt Workout

Guns at Large

Best Bicep Workout of All Time

Ernie Taylor’s Favorite Back Workout

Dillett’s Quad Equation

Muscle Tips

Pages

Categories

Archives