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Type: Posts; User: Kelei

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    Sticky: Training lagging muscle groups every time you're...

    Training lagging muscle groups every time you're in the gym is a great technique, assuming the volume isn't totally crazy there's no reason why you couldn't train your arms every day. It's not really...
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    Sticky: Face pulls are great, they train the external...

    Face pulls are great, they train the external rotators at a 90 degree abduction angle, they also train the rhomboids, mid/lower traps, rear delts and even the side delts (the side delts are quite...
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    Sticky: D1 - Upper D2 - Lower D3 - Rest D4 - Upper D5...

    D1 - Upper
    D2 - Lower
    D3 - Rest
    D4 - Upper
    D5 - Lower
    D6 - Rest
    D7 - Rest

    That's correct, 3 cycles loading, 1 cycle deloading, repeat.
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    Sticky: There is no context, it was just for the sake of...

    There is no context, it was just for the sake of example to convey the underlying principle. Train each muscle twice per week and gradually increase your volume as you become more advanced.
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    Sticky: Train each muscle twice per week and keep...

    Train each muscle twice per week and keep increasing your volume as you become more advanced, that's really all there is to it.

    For example:

    Beginner = 10 sets per workout, 20 sets per week...
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    Sticky: Weekly volume is the most important variable, 20...

    Weekly volume is the most important variable, 20 sets per week is always going to be better than 10 sets per week no matter what's going on regarding frequency. That being said, frequency still...
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    Sticky: Shoulder height, slight bend in elbows, bring...

    Shoulder height, slight bend in elbows, bring hands together at pec height/level.

    Autoregulation doesn't work for most people, training is addictive (neurotransmitter related) and very few people...
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    Sticky: It depends on how hard you train during the...

    It depends on how hard you train during the loading phase, it's possible to actually get weaker during the loading phase and then rebound during the deloading phase although you'd need to train with...
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    Sticky: You just need more mass in the arms, your arms...

    You just need more mass in the arms, your arms won't get a thick look from the front until you reach the 18+ inch mark. It's due to the disproprotionate surface areas of the front and side of your...
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    Sticky: The EMG data you're referring to was from an...

    The EMG data you're referring to was from an experiment Bret Contreras performed, the problem is he used a 3RM for chin/pull-ups, everything else was performed for higher reps (5 or more), as such...
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    Sticky: I've been thinking about stretch position...

    I've been thinking about stretch position exercises lately and the fact that passive tension (stretching) doesn't show up on EMG readings, EMG primarily measures active tension (albeit indirectly)....
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    Sticky: Bent over rows with a cambered barbell or perhaps...

    Bent over rows with a cambered barbell or perhaps chest-supported rows with the elbows tucked.

    Chin above the bar is fine for wide grip pull-ups.

    Volume should be reduced during a cut, a 50%...
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    Sticky: They add variety. Face pulls can replace reverse...

    They add variety. Face pulls can replace reverse flyes.
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    Sticky: Seated rows (the way Arnold performs them) and...

    Seated rows (the way Arnold performs them) and wide grip pull-ups/downs, add some reverse flyes for good measure.
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    Sticky: I prefer a v-bar attachment with wider than usual...

    I prefer a v-bar attachment with wider than usual hand spacing.

    At first I knew nothing and everything was mysterious, later I knew little and everything was complicated, now I know much and...
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    Sticky: Shoulder/RC health is more closely related to...

    Shoulder/RC health is more closely related to internal and external rotation, tight/short internal rotators (pecs and lats) and weak external rotators will set you up for shoulder problems.

    In...
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    Sticky: Performing chest-supported rows with the elbows...

    Performing chest-supported rows with the elbows flared isolates/emphasises the mid back and rear delts by keeping the lats out of the movement. Seated rows should be performed the way Arnold does in...
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    Sticky: It's beautiful, he leans forward in order to...

    It's beautiful, he leans forward in order to increase the ROM for the lats, he fully retracts his shoulder blades (trains the mid back) and as an added bonus he even hyperextends his shoulders...
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    Sticky: Actually the main concern when it comes to...

    Actually the main concern when it comes to balancing push/pull is preventing the pecs from overpowering the rhomboids and mid traps, vertical pulls are not very effective for this purpose, horizontal...
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    Sticky: Technically speaking the hamstrings are best...

    Technically speaking the hamstrings are best trained with straight legs, the problem is most people lack the flexibility and their lower backs will round. Bending the knees prevents the lower back...
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