Get Muscle Fast: June 2011

Thursday, June 30, 2011

New Review on Straight-Arm Dumbbell Pullover

rottweilerdrive's Review of Straight-Arm Dumbbell Pullover --> .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; }

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Discounts & Deals - Sign Me Up! | Videos --> Find A Plan Store BodySpace SuperSite Forum Home Articles Exercises Videos Workouts Training Nutrition Supplements Motivation For Sports For Women For Teens Contests Bodybuilders Main»SuperSite»Exercises»Chest»Straight-Arm Dumbbell Pullover»Review rottweilerdrive's Review Of Straight-Arm Dumbbell Pullover

0 of 0 people found this review helpful rottweilerdrive

Exercise Rating 10/10

Jun 26, 2011 5:23 PM: For me this is one of my favorite exercises either at the beginning or end. It stretches the muscles AND gets you upper abs involved as well. An awesome total upper body stretcher and workout (Biceps, tris', shoulders, lats, upper abs and chest.) As a female I do drop sets from 35 lbs down to 10 lbs....+See More For me this is one of my favorite exercises either at the beginning or end. It stretches the muscles AND gets you upper abs involved as well. An awesome total upper body stretcher and workout (Biceps, tris', shoulders, lats, upper abs and chest.) As a female I do drop sets from 35 lbs down to 10 lbs. (15 reps 3 sets each).-See Less

rottweilerdrive BodyStats Height: 5 '3" (1.60m) Weight: 160 lbs Down 120.0 lbs

Bodyfat: No Data More Body Stats

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New Review on Middle Back Shrug

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0 of 0 people found this review helpful Marshall78

Exercise Rating 7/10

Jun 26, 2011 6:04 PM: How about a high shrug as an alternative. Resting the bar on the Traps while flexing and raising the Traps? Would just like to know if this would help in the development of Traps or maybe just toughen up the shoulders for squats. Cheers, Keith... How about a high shrug as an alternative. Resting the bar on the Traps while flexing and raising the Traps? Would just like to know if this would help in the development of Traps or maybe just toughen up the shoulders for squats. Cheers, Keith...-See Less

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New Review on Pushups

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0 of 0 people found this review helpful TBweakling

Exercise Rating 8/10

Jun 26, 2011 8:05 PM: Question. What part of the day is best for doing pushups? also, is benficial to move hans closer together or even do pushups on fists? Question. What part of the day is best for doing pushups? also, is benficial to move hans closer together or even do pushups on fists?-See Less

TBweakling BodyStats Height: 6 '4" (1.93m) Weight: 180 lbs Bodyfat: 30.0 % More Body Stats

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Dave’s Locker Room Training June 28 ‘11

June 29, 2011 · Posted in Fat Loss, Muscle Building

My weight Monday morning (yesterday) was 217 pounds. That is 26 pounds from my goal of 190 by September 1st. It was chest and back day… my shoulder felt pretty good today so I decided to go for incline presses on the smith machine… a pretty basic movement. I like to keep the pace of the workout going quickly so I decided to superset pull-downs to the front. The pull-down machine is right next to the smith machine so I don’t have to concern myself with someone taking over one of my stations. I used a 4 second down 2 second up cadence on both exercises up UNTIL my final burn out sets.

On the Smith Machine Inclines, I touch my chest and push the bar to about 1inch short of total lockout to keep the tension on the pecs. This is an old school style of pressing that I learned from Danny Padilla several years ago. Samir Bannout used the same style. So did the late Serge Nubret and Arnold. None of those guys lacked chest development.

After each set of Smith Machine Inclines it was over to the pull-down cable for wide grip pull-downs to the front touching the bar to the low pec, ab line. I increase the weight on each set up until the last two for one or two burn out sets. The key to building lats on these is the form. I start sitting upright and then very s-l-o-w-l-y lean backwards (it’s really just a slight lean backward—more so, you’re arching your back and puffing your chest out as if there were a string tied to the center of your chest pulling it up while your shoulders were being pushed back and down) and pull the bar to my chest flexing and contracting the entire back and the pecs through the movement.

In total I did eight supersets starting with 12 reps on both movements working heavier to 3 reps and then backing off to 12-15 on the last two sets.

I moved on to superset feet elevated pushups with a band for resistance alternated with T Bar Rows. T-bars are my favorite heavy back movement and I’m experimenting with the band resisted pushups since they don’t seem to have a negative effect on my shoulders.

I finished off with 4 sets of two arm dumbbell shrugs. Then abs. 3 sets of cable crunches and 3 sets of bent leg raises.

Diet was a good day. I’ll stay with it. Here is what I ate yesterday:

Meal 1 –– 2 scoops whey and casein protein/ 16 ounces water
Meal 2 –– 1 egg, 7 egg whites, 2 slices turkey bacon.
Meal 3 –– During workout 2 scoops whey & 16 water
Meal 4 –– Post workout 2 scoops whey protein, 16 ounces water, 4 Brown Rice Cakes
Meal 5 –– 8 ounces grilled flounder, 2 cups corn
Meal 6 – 16 ounces low fat cottage cheese & 1 nectarine

-->

Tags: Arnold, back, building, chest, Danny Padilla, Dave, David Young, dumbbell shrugs, fast, incline bench press, Iron Man Magazine, muscle, Samir Bannout, Serge Nubret, smith machine, T-bar rows, tip, wide grip pull-down

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Wednesday, June 29, 2011

New Review on Pushups (Close and Wide Hand Positions)

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0 of 0 people found this review helpful PaymanH

Exercise Rating 10/10

Jun 22, 2011 3:37 PM: i thought the main muscle target of this workout is triceps not chest . i thought the main muscle target of this workout is triceps not chest .-See Less

PaymanH BodyStats Height: 5 '9" (1.75m) Weight: 139 lbs Bodyfat: No Data More Body Stats

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