A few newsletters ago I mentioned the middle traps’ line of pull as it relates to fiber direction—which resulted in a new add-on move for elongation: overhead scapulae retractions. Overhead trap stretch may be a better description… [Read more…]
So do rows suck ass for back mass or not? They are not ideal, that’s a biomechanical fact…
The direction of resistance is simply incorrect for both lats and mid-back activation… [Read more…]
Q: You have V-handle pulldowns as the Ultimate Exercise for lats [in the X-traordinary X-Rep Workout]. I do those for the power pyramid then wide-grip pulldowns for a density drop set. But I feel the wide-grips in my lats more. Can I reverse the order and do the wide pulldowns for the pyramid, then the V-handle pulldowns for a density drop set?
A: Absolutely! Your question is similar to one we had for chest before. In that case, we suggested switching the order at every workout to emphasize a different line of force for optimal size effects. You could do that with lats also (and it will help your arms look huge too, as you’ll see in a moment)… [Read more…]
Q: I am in need of some back width, or more specifically, lat development. I’m following your 3D HIT program listed in the X-traordinary Arms e-book, but I’m not getting a pump, and I have a hard time feeling my back working. Do you guys have any suggestions?
A: The 3D Positions-of-Flexion lat routine in that program is…
Chins (midrange), 1 x 9-12
Dumbbell pullovers (stretch), 1 x 9-12
Rope rows (contracted), 1 x 12-15
One reason you may not be getting a big pump is the last (contracted) exercise, rope rows…[Read more…]
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…]
Incredibly intense Tuesday workout! I can’t take all the credit for the internal focus today, though, as this was the first time I’ve used a pre-workout supplement in ages. At least a year, I’m sure, but the results were pretty undeniable. Fierce workout with an almost abnormal pump. Those are good things… [Read more…]
Holy Hellfire Workout! My new work schedule is taking some adjusting to, so my new 1-hour training time had to get squeezed into 30 minutes. I had no intention of reducing the workload (except for abs), and I definitely wasn’t going to skip the workout. That meant 3o minutes of pain, but it was surprisingly good – mostly… [Read more…]
Big changes in my little world over the last 24 hours, and they’re all good for a change. That said, it seems my mind wasn’t as relaxed as I was expected when it came time for some shut-eye. With about 4 hours of sleep, I was expecting a fully fatigued Friday workout, but I had a shocking amount of energy. Thank you pot-o-coffee… [Read more…]
That was a hardcore Torched Tuesday Workout. Chest and triceps were particularly on fire, but lats were in the deep-burn zone, too. Funny that I wasn’t actually feeling 100% (let’s just call it “stomach issues”), but strength was up and focus was unreal… [Read more…]
Work obligations tied up my Friday morning more than expected, but no worries, as that gave some more recovery time for the soreness to subside. Full-tilt boogie for a weekend warrior workout this morning, however, and there’s nothing quite like a cold, Saturday morning workout when you know you’re going to be working under a car for 10 hours once you’re done. LOL… [Read more…]