Training

TREASURE YOUR CHEST

Submitted by F.I.S.T. on Thu, 2011-06-16 18:38

Treasure Your Chest

Arnold Schwarzenegger
Take a good, hard look at your pecs, then use these tips to improve them

People always seem to mention my chest when discussing my bodybuilding physique. You might say it was my best bodypart. You could also say that I’m something of an authority on the subject, considering how well-developed my pecs were.

BIGGER BICEPS--BETTER GRIP

Submitted by F.I.S.T. on Thu, 2011-06-16 18:30

BIGGER BICEPS, BETTER GRIP

Train your biceps from all angles – and hit your forearms while you’re at it – with this arm arsenal

by Joe Wuebben // workout by Clay Burwell

BENCH PRESS ALTERNATIVES

Submitted by F.I.S.T. on Wed, 2011-06-15 16:48

Bench press alternatives

 

Have you ever seen an optical illusion? A sketch of a young woman is actually the face of an old lady; or the outline of a bird, an old man. Look at them long enough, and all of a sudden you see the image in a new light, bringing new depth and meaning to the artwork. Well, it’s time to take a good, long look around the gym for some of the best chest exercises that you’ve looked at but never really seen. Look hard because they’re there. In fact, they’re closer than you think.
 


That’s right. We’re pointing to the bench press. Long claimed to be the single-best chest exercise to which nothing else could compare. We dare you to take another look at the bench press. We found two that are better than the standard bench press. But rather than have you run to other areas of the gym in search of that holy grail of chest equipment, we have to clarify the asterisk we placed on that previous remark. What we’re really trying to tell you is that there are some pretty incredible techniques that can make the all-powerful bench press even mightier than it already is. Techniques and methods that, when done properly, can add pounds to your bench and inches to your chest all at the same time.
 

We stand by our statement that both techniques are superior to the standard bench press. All that’s required is for you to take the time to look, learn, perfect and perform them. If you do, your chest will never be the same; if you don’t, it probably will.

POWERLFTING EXERCISES

Submitted by F.I.S.T. on Wed, 2011-06-15 16:46


Powelifting Excercises( Upper Body)

UPPER BODY

Barbell Extensions: This exercise is designed to isolate the medial and outer heads of the triceps. Begin this movement by lying with your back on a bench. Take a medium to close grip on a barbell. Unrack the weight and extend your arms directly above your upper chest. Lower the barbell toward your chin while keeping your upper arms motionless and your elbows turned inward. Reverse the direction by using your triceps to extend your arms to the starting position. Do not let your elbows flare out during the exercise. This movement is best performed keeping the bar away from the forehead. By keeping it closer to the chin we’re isolating those muscles that are more involved with pressing.

Barbell Extensions with Band: Same as above but with a band.

Barbell Extensions on Floor: Same as barbell extensions, but performed on the floor. Performing this movement on the floor takes the legs out of the movement, thus putting more stress on the pressing muscles.

Bench Press: The bench press should be performed with the shoulder blades pulled together and driven into the bench. The elbows should be in a tucked position. The bar should hit you in the lower chest area. It must be pushed in a straight line, not back over the face.

Close Grip Bench Press: Lay on the bench with your shoulder blades pulled together and pressed firmly into the bench. Grab the bar with a close grip; for this program youll want one finger on the smooth part of the bar. Begin the exercise by unracking the bar and lowering it with your elbows in a tucked position. Lower the bar to your lower chest. Keeping your elbows in a tucked position, press the bar back to the starting position.

DEADLIFT TRAINING

Submitted by F.I.S.T. on Wed, 2011-06-15 16:36

Deadlift

“One must train the deadlift in a multiyear plan. An 8 or 12 week cycle won’t work. For example, it may take 6 months to raise your hamstrings up to acceptable levels.”

Deadlift records have made little progress in recent years. I believe it is easy to add pounds to a squat or bench press due to more progressive equipment. The supportive gear, in Westside’s opinion, pushes one to gain bodyweight to increase the squat and bench press, but anyone, including myself, can tell you, if you’re too heavy, your pull is destroyed.