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    Try doing the inclines at 15 degrees (instead of...

    Try doing the inclines at 15 degrees (instead of 30/45) to minimize shoulder involvement.

    Be sure to keep your shouldes blades depressed and retracted.

    Go down all the way to get a good stretch...
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    Try different exercises and see which you like. ...

    Try different exercises and see which you like.

    Any variation of barbell and dumbbell presses should be the bread and butter of your chest workout. For inclines, I like 15-degree variations that...
  • I would rather see weighted chin-ups combined...

    I would rather see weighted chin-ups combined with chest-supported barbell wide-grip barbell rows.
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    Your lateral and medial hit will grow, but your...

    Your lateral and medial hit will grow, but your long head will probably be lagging.
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    This. Although, raising your heel can make you...

    This.

    Although, raising your heel can make you more susceptible to straighten your legs a bit more, which lengthen the hams further.
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    Increase calorie consumption Increase training...

    Increase calorie consumption
    Increase training frequency
    Increase training intensity
    Increase training volume
    Improve exercise technique


    But if you want a nice template, here's what you can...
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    Just bench more until your **** is healed.

    Just bench more until your **** is healed.
  • Well, the last day 10x3@85% plus the added weight...

    Well, the last day 10x3@85% plus the added weight is a lot of volume and at a high intensity, so perhaps you will still be feeling a bit tired. But one may also argue that the last sets of triples...
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    Keep your shoulder blades together and down, puff...

    Keep your shoulder blades together and down, puff your chest out. Maintain this position throughout the exercise.

    Experiment with grip width, ideally any one of your fingers should touch the ring...
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    If it was near the armpit and your triceps hurt,...

    If it was near the armpit and your triceps hurt, you probably tore the long head of your triceps.
  • If you don't train for powerlifting, you could...

    If you don't train for powerlifting, you could substitute deadlifts for rack pulls on leg day and maybe add some light Romanian deadlifts or stiff-legged deadlifts on leg day.
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    Weighted chin-ups Shoulder-width grip,...

    Weighted chin-ups

    Shoulder-width grip, underhand grip
  • Rack pulls Weighted chin-ups Bent-over...

    Rack pulls

    Weighted chin-ups

    Bent-over barbell rows
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    This is Oprah's niece: ...

    This is Oprah's niece:

    http://i.imgur.com/vPWC6SX.jpg

    Das it mane.
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    Chin-ups all the way. Full ROM for the forearm...

    Chin-ups all the way.

    Full ROM for the forearm flexors and lats. You move more weight over a longer distance compared to pull-ups.
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    they're doing substantially better than slugs, i...

    they're doing substantially better than slugs, i mean at least they aren't homeless
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    Try wide-stance low-bar squats as an accessory to...

    Try wide-stance low-bar squats as an accessory to engage your glutes more


    Edit: Also, think about pushing your knees out to the side, sit back, perhaps even lean forward a bit to disengage the...
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    1. Some kind of squat, preferably high-bar or...

    1. Some kind of squat, preferably high-bar or low-bar
    2. Some kind of deadlift, preferably conventional or sumo
    3. Some kind of press, preferably bench press or weighted dips
    4. Some kind of pull,...
  • Take a good, hard look at your own question and...

    Take a good, hard look at your own question and see if you can answer it yourself.



    Yeah, if you do anything below 8 reps, you'll just lose all of your mass.



    Alright, enough with the...
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    That's okay. Generally speaking, cable...

    That's okay.



    Generally speaking, cable rows are less effective for overall (back) development compared to a conventional bent-over barbell row. So yes.



    Well, try out all the variations...
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