Category: Training

Divide & Conquer: Battling A Weak Underdeveloped Chest? Whip It Into Fighting Shape With Ahmad Haidar’s Multidirectional Pec Attack
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Divide & Conquer: Battling A Weak Underdeveloped Chest? Whip It Into Fighting Shape With Ahmad Haidar’s Multidirectional Pec Attack

In the suffocating sweat sock of Florida’s Pompano Beach, with its heavy hissing midday air, motorists taking to the freeway do so with a dread not unlike that of entering Erebus, that benighted pit stop on the way to Hades; Ahmad Haidar sees that heat-shimmering snake of macadam wiggling its way into the city and [...]

Front & Center: It May Be Rare, But It Happens Here’s What To Do When Your Front Delts Lag
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Front & Center: It May Be Rare, But It Happens Here’s What To Do When Your Front Delts Lag

Dear Fullyflexed, For some reason, my front delts simply aren’t very developed. My middle and rear delts are doing okay, but when I look in the mirror, my shoulders don’t appear as thick and full as I think they should be, and they don’t tie in to my pecs very well. Here’s my shoulder workout. [...]

Pulled In All Directions; This Month We Look At The Difference Between Chest And Lat Pullovers
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Pulled In All Directions; This Month We Look At The Difference Between Chest And Lat Pullovers

Q: What’s the difference between doing chest pullovers and lat pullovers? Should the exercise be modified depending on which bodypart you’re trying to work? A: You may have noticed that some bodybuilders do pullovers in their chest routines while some do them for their backs. What gives? Well, both the pecs and lats, not to [...]

The Biceps Debate: Incorporating Different Angles In Your Biceps Training Is The Best Way To Dig The Valleys And Scale The Peaks
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The Biceps Debate: Incorporating Different Angles In Your Biceps Training Is The Best Way To Dig The Valleys And Scale The Peaks

We’ve hit the lab once again because you keep putting us to the test. This month we examine the biceps curl, comparing the barbell version with dumbbells. Keep the questions coming. Your question Which is better for building big biceps–the barbell curl or dumbbell curl? What we did We had 10 highly trained athletes participate [...]

Big Press: Help Bring Up Your Overhead Press One Step At A Time
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Big Press: Help Bring Up Your Overhead Press One Step At A Time

Big, round, wide cannonball delts are the mark of a hardcore bodybuilder. To make them huge, pressing some serious poundage is essential. Heavy dumbbell presses are one of the best ways to go for full deltoid development, but if you’re stuck on the 50-pounders, you’ll never get those caps. Sometimes you have to take an [...]

The Need For Speed: With This Expertly Engineered Program, You’ll Accelerate Your Muscle Growth By Manipulating The Speed of Your Repetitions
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The Need For Speed: With This Expertly Engineered Program, You’ll Accelerate Your Muscle Growth By Manipulating The Speed of Your Repetitions

You’ve undoubtedly tried different programs in search of more size and deeper cuts. You’ve gone high rep, you’ve gone low rep, you’ve pyramided up, you’ve pyramided down–hell, you’d do the freakin’ Hokey Pokey every day if some study somewhere proved that it packed on muscle. One overlooked variable for many bodybuilders, however, is rep speed. [...]

Forearm Action!
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Forearm Action!

Q: A guy at my gym told me not to waste time training forearms, because you either have them or you don’t. Mine are stubborn, so should I even bother training them? A: You think your forearms are stubborn? You should meet the mule we keep at Haney’s Harvest House! In all seriousness, absolutely train [...]

Muscle Mass Building Routine for Ectomorphs
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Muscle Mass Building Routine for Ectomorphs

The Ectomorph’s Diet The ectomorph is the lucky body type that doesn’t carry much body fat, but are unlucky in that their body burns a lot of calories per day normally. In order to increase body weight, this type of person would need to increase calorie levels in stages until a pound in body weight [...]

On Trial: Barbell Squats Vs. Smith Machine Squats – What’s The Difference?
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On Trial: Barbell Squats Vs. Smith Machine Squats – What’s The Difference?

Facts of the case Barbell squat Stand with a barbell resting on your shoulders and traps with your feet about shoulder-width apart. Maintain the natural arch in your lower back and keep your head directed forward. Bend at the knees and hips, letting your glutes track backward to lower yourself. When your thighs are parallel [...]

Incline Vs. Reverse Grip – Which Exercise Is Better For Building The Upper Chest?
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Incline Vs. Reverse Grip – Which Exercise Is Better For Building The Upper Chest?

Opening Arguments Defense Bodybuilders have been doing incline bench presses for decades to bring up the upper chest. Prosecution Research on incline and reverse-grip bench presses suggests that reverse-grip bench presses my be a better upper-pec builder. Evidence Australian researchers reported in the Journal of Strength and Conditioning Research that when weight-trained subjects performed incline [...]

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