EZ Bar Spider Curls Slight variation here: Notice I keep my chin tucked down to my chest. I do this for 2 reasons. 1) To ensure my shoulders stay down and as I get tired I do not lift my head, which then slightly alters the angle of the shoulder girdle diminishing the peak contraction of the rep. 2) I […]
Arm Blaster Curls The arm blaster has been around for decades. Made most famous by Arnold who was seen using it in numerous training pics in his day. The arm blaster forces a fixed elbow position, not allowing us to cheat by sliding the elbows to make the curl more efficient. In my opinion it is important to not only […]
Group 1:• Heavy deadlift 3-5 reps• Heavy shrug 8-10 reps• 6-8 chin-ups✅ 10 full rounds in under 20 minutes
“Back volume condition test” This was brutal and f$cking awesome.Great way to start the week I’m about to kill! Goal time is 40:54:The workout: With 275 on straight bar:• 5 deadlifts• 5 rows• 6 pull-ups* 25 sets nonstop 365 on bar:• 5 deadlifts• 6 pull-ups* 8 sets nonstop 405 on bar:• 4 deadlifts• 6 pull-ups* 2 sets
This is a motha 4 part back row finisher: Modified from @hypertrophycoach 1) Forward lean, short shin row.* pull the bar down to your shin keeping a forward lean and the lads flared.2) Still with a forward lean now do a mid row keeping the lats flared.3) Move the torso into a vertical position and do a thigh row, meaning pull the […]
In this video I am sitting upright, hips under me and doing a back row. This is an example of working the back first in its shortened state (also weakest) The science is beyond contention showing fatigue a muscle FIRST in its shortened with state, then progress into its lengthened state (strongest) Notice all I did was slide my hips […]
“Delt Destroyer” There are multiple reasons your medial and rear delts look like complete shit.One is that you do way too many dumbbell movements, focusing on weight rather than execution and activation.Cables are significantly superior for a variety of reasons listed below! ・・・One of the major reasons for lagging Medial Delts is their terrible profiles in the traditional dumbbell Lateral. […]
This is great for women, bodybuilders, athletes. Everyone!! “GIANT SETS FOR GIANT DELTS” 1)• Standing military power press 6 reps, then immediately reduce weight and perform 6 more reps. • Have dumbbells waiting by your feet and immediately perform 6-8 deep stretch lateral raises. • With those same dumbbells now do 8-10 reps of upright rows. • Reduce the weight […]
Man this was a good one. First time ever using the wrist cuffs to perform the supinated grip medial delt cable fly. •Using the wrist cuffs versus just grabbing the cable ball was night and day. I was able to actively keep my palms facing up driving the hands out feeling intense isolated tension on the medial deltoid. •Set the […]
Pretty proud of this one. Many of you as I’ve seen in your comments don’t have the fancy dual cable machine you’ve seen in my videos where I lie flat and do lateral raises. You can take what is a very ineffective exercise for most and completely maximize it! The traditional dumbbell lateral raise is a very subpar medial delt […]
