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Lats Grow! Kipping No! (video)

Video screenshot of kipping

Q: I’ve seen new muscle after adding in stretch exercises. But your discussion on pulldowns was kind of confusing. You concluded that parallel grip with separate handles is best at about shoulder width, and close-grip V handle is okay, but an over grip can cause shoulder impingement. I don’t see much of a difference. Can you explain? [Read more…]

Filed Under: X Files Tagged With: back exercises, CrossFit, ideal back, kipping, lat exercises, lat workout, shoulder injury, shoulder pain

Lat Stretch Variation for Mass Acceleration

Adjustable pulldown bar with handles

My daughter and future son-in-law reported back to me about my lat-stretch suggestion. I told them to try undergrip pulldowns after the ideal exercise…

Keeping the torso angled slightly back allows the arms to stay in front of the shoulders to avoid joint impingement—but there are some problems I forgot to warn them about… [Read more…]

Filed Under: X Files Tagged With: back exercises, ideal back exercises, ideal lat exercise, lat exercises, lat stretch

Surprising Muscle-Killing Exercise (stop)

Jonathan Lawson home-gym lat pull downs

I’ve mentioned one of the first controversial articles by Mr. America Doug Brignole we published in Iron Man many moons ago was his “Stop the Overhead Presses.”

He slammed the exercise as not great for shoulder development and most responsible for jamming the joint into painful submission over time. [Read more…]

Filed Under: X Files Tagged With: back exercises, back workout, chin-ups, joint damage, lat exercises, lat pull-in, pull-ups, pulldowns, The Physics of Restance Exercise

Old-School Muscle Moves

Q: I noticed in some of your newsletters and in articles on your website that you guys do behind-the-neck presses and behind-the-neck pulldowns. Don’t you know those can trash your rotator cuffs? 

A: You’re not the first to reprimand us for using those so-called dangerous old-school muscle moves. However, we think the injury potential of behind-the-neck pulldowns and behind-the-neck presses is overblown because it’s dependent on genetics, exercise form, and where you place them in your program.

[Read more…]

Filed Under: X Files Tagged With: back, back extercises, behind-the-neck presses, behind-the-neck pulldowns, belly fat burn, exercise form, fat loss, hormone trick, injury, lat exercises, midback exercises, muscle-building, new-school, old-school, old-school muscle moves, physique, results, rotator cuffs, shoulder exercises, shoulders, Size Surge, size surge workout

One-Station Mass Attacks (Improvise for Muscle Size)

Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?

A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x method, 4x pof, arm exercises, back exercises, belly fat burn, biceps, biceps workout, cardio, diet, fat burning, fat loss, full-range training, hormones, improvise, lat exercises, lats, lose weight, mass building, metabolism, POF, positions of flexion, triceps, triceps exercises

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