Q: In the Pre-Ex 3X Mass Workout and Size Surge 2.0 e-books I just got, you have bent-arm bent-over laterals for midback. The illustration shows palms facing back, but I feel them better with my palms down. Which way is best for midback mass? I need more thickness between my shoulder blades.
A: The bent-arm bent-over lateral raise is a CONTRACTED-position midback exercise in the Positions-of-Flexion mass-building protocol. You do them like a bent-over lateral raise for your rear delts, only you allow more of an elbow bend so you can better squeeze your middle traps to thicken your back.
As you can see, the bent-arm bent-over lateral is a movement in-between a bent-over lateral raise and a bent-over row.
For a Pre-Ex 3X superset, you do that exercise first followed immediately by bent-over rows, either with dumbbells or a barbell. For the dumbbell version, you can use chest support on an incline bench or a special bench made for that. Chest support helps prevent cheating…
As we’ve said in previous e-zines, use the variation that YOU feel best. You said that you like palms down on bent-arm bent-over laterals, but some people like their palms facing back. While that tends to involve the rear delt more, if you can better squeeze your midback with that, use it.
In the Size Surge 2.0, you use that exercise in the Phase 2 workout, AFTER a heavy pyramid on machine rows. The bent-arm bent-over lateral raise provides targeted work for the midback. In Phase 2, you do it as a 4X sequence for DENSITY OVERLOAD after heavy work…
That’s the Mass-4X system, which is explained in SS 2.0, a great 10-week program for packing on winter mass. After that, you could move to one of the Pre-Ex 3X programs to increase fat burning after the holidays…
Pre-Ex 3X forces you to do more work in less time, providing a fast, cumulative burn and pump, which jacks up growth hormone. Remember, GH is a potent fat burner as well as muscle builder (and anti-aging hormone), just what you’ll need to kick off the new year and re-rip your abs…
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
Would You Do Anything to Protect Your Family?
Mike Westerdal is a renowned personal trainer and national best-selling physical preparedness author, but he’s also a father and a husband… who would do anything to protect his family.
He used to get pushed around when younger and spent years building up his body and becoming stronger, getting mentally and physically tough the hard way. As he got bigger, he learned to handle himself, and working in security, he learned first-hand how violence really plays out.
Some of the other guys online who show off their self-defense videos and books need to get a grip. The level of skill needed to pull off their basic moves is CRAZY for most ordinary people.
If a defense system requires more than a few hours to master, it’s not a program.
The only techniques you will ever use are the simple ones.
They need to work for an ordinary person without prior training, technique, or ability.
So even if you think you don’t have time to learn how to defend yourself…
You don’t need to spend years training to be a martial artist.