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Also, if it's easier for people, I have uploaded the text of the original post online. Here's a link to a Word Document:

http://www.mediafire.com/?zcj61m3bc13icl2

So here I am, back from the dead...haven't been on this site in a few years, but glad to see that people are still finding this article useful. I feel like a minor celebrity hehe. One woman even PMed...

Hello...well the OP is back from the dead. I just remembered this thread and thought I'd check on it. The last time I'd logged into BB.com was July 2008 haha. Nice to see I had a bunch of PMs...

Sorry guys :(

I don't really come around BB.com much anymore, but I'm glad this thread has still been getting responses

To Troutwine...if you have access to this equipment at home, then it...

So I figured this would go in the exercise forum...this might not be allowed, so if it isn't, just delete my thread or whatever, just don't crucify me or ban me *gasp.* I haven't watched these yet so...

Nah there is a difference though (see those exrx links above)

Skullcrushers are just that, you bring the bar down to your forehead. Lying extensions are where the bar comes down BEHIND your head....

face pulls (using a rope attatchment)

Be sure to keep your elbows HIGH AND FLARED OUT, can't stress that enough. FP's should make your rear delts explode, mine did at least

it's different for everyone. For me, cuz I have a bad back, I will always be able to squat more than I can DL. I can squat 200+ but DL'ing 200+ would leave me bed-ridden for days lol and not being...

muscle relaxants will make the pain go away, but that doesn't mean your back is healed. I'd advise against going med crazy right away, maybe take some if the pain is really bad, but don't overdo it....

^I will never believe that stuff...there is no way to isolate the inner chest, that is true, but certain exercises will EMPHASIZE, if you will, the inner chest, those being flyes and CGBP (although...

shoulders are often neglected in pushups. If you have strong RC's, that'll help a lot, so do a lot of internal and external rotations. Chest fatigue is of course a big factor, so doing low weight...

You just started 7 weeks ago and going to the gym like a fiend so of course you're gonna put on a lot of muscle-all beginners do. But here's the catch: you're stressing your body so much that...

yea, don't waste your money on the training models. Seems like you lift enough, and you use that other gripper, so doing the #1 should be feasible. Get #1 and 2, but I'd train with the #1 for a few...

I'm 5'11" so height shouldn't really be an issue.

If you can't do full squats it's either flexibility or too much weight. Just do unweighted full squats...can you do 20-30 reps with no problems?...

I can't handle putting the DB between my feet. My legs just start swinging from not being able to control the weight. Even with a 25 pound DB I start struggling to be "comfortable." Just buy a dip...

the whole issue of number of sets is always debated of course. 16 seems like a lot. I wouldn't go over 12 personally. If you do your sets well, your muscles can be as "fried" after 9 sets as after...

for HST, just read the website, there's 1 article that explains it all

^yes, little difference. Studies have shown this, that feet position isn't that significant.

you need to work on your back and shoulders, especially your shoulders. Exercises such as t-bar or barbell rows will pull your shoulder blades back. Most important is to do rear delt exercises. Face...

for trap training, search for a thread by DD ^^^^^^^ I think it's called simply "Trap Training"


You need to do dips and CGBP that'll make your arms explode. Anabolicgiraffe has a lot of sets...