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Written by Ron Harris
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Wednesday, 01 November 2006 |
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How did the term "pythons" get lost from our collective bodybuilding vocabulary? Those of you old enough to remember Hulk Hogan in his Wrestlemania heyday recall how in his interviews, he would flex his ridiculously tanned arms, slathered and glistening in baby oil, shouting about his "24-inch pythons, brother!" I don't know about you, but those over-the-top histrionics motivated the hell out of me to go run and do some curls with the chrome EZ-curl bar in my basement in hopes of having pythons like the Hulkster.
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Written by Administrator
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Wednesday, 12 July 2006 |
 I’m dieting for my first contest and it’s eight weeks away. I’m six feet tall and 225 pounds and based on how much fat I’m carrying, I should come in around 210 or so. It’s a natural show, so I’m not worried about being too skinny. A few people tell me I’m eating too many carbs. On training days, I eat about 500 grams in the form of oatmeal, rice and sweet potatoes and on non-training days, I still get at least 300 grams. A few guys at my gym who’ve been competing for years try to tell me there’s no way I’ll be able to get into proper condition...
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Written by Administrator
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Wednesday, 12 July 2006 |
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 Dear Dexter, I need help with my triceps. My biceps are fine, but triceps are just not there. Here’s the routine I’ve been using:
Cable pushdowns
Dumbbell kickbacks
One-arm cable pushdowns
I do five sets of each exercise, 10 to 12 reps. I hit them right after biceps, twice a week. How can I get my triceps to pop when I’m standing relaxed, just like yours?
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Written by Administrator
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Wednesday, 12 July 2006 |
 I was at the Wildcard Showdown and I can’t tell you how impressed I was with your awesome conditioning. But I’m even more impressed with the improvements you’ve made since you turned pro less than three years ago. After reading your profile in MD, I’m very interested in the DoggCrap (DC) training style you use. I’m also wondering, if it’s worked so well for you, why haven’t more bodybuilders embraced it? Do you think it’s okay for everybody, or does it take a certain body or personality type to really blow up from it?
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Written by Administrator
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Wednesday, 12 July 2006 |
 I know you’ve been using a lot of machines for your chest training because it’s easier on your elbows. I’ve only been training for a few years and don’t have any elbow pain yet, but I’m wondering if maybe I should be using mostly machines to avoid having problems in the future. Or am I being ridiculous?
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Written by Chris Cook
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Tuesday, 18 July 2006 |
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Having prominent rear delts gives more depth to the deltoids for a complete, balanced look. I would suggest doing two movements for this head: incline bench laterals and the reverse pec deck. On incline bench laterals, lie facedown on an incline bench with the dumbbells hanging at your sides. Keep the arms slightly bent and perpendicular to the body. Raise them up until you feel the contraction in your rear delt. Don't go up too high, as your back will take over from the delts. Also, don't pull your arms too far to the rear, creating more of an angle. If you do, you'll bring the lats into play. You want to keep about a 90-degree angle between your arms and your body. For reverse pec deck, sit on the bench so you're facing the pad. Set the handles all the way to the back. From here, grab the handles and do a reverse fly motion. It's actually identical to bent-over lateral raises, only you're sitting upright and using a machine. Again, don't bring the arms too far back and let the inner back take over. You want to keep the stress on the rear delts.
I would then add an overhead press of some sort. This is a basic, compound movement that will really pack the mass onto your delts. I'd do military presses to the front rather than behind the neck. Presses behind the neck can put too much strain on the shoulder joint. Follow that up with- you already know what I'm going to say- lateral raises. I'd suggest three to four sets of each exercise, doing six to 10 reps on heavy days and 10 to 20 reps on higher volume days. This routine blasts all three heads for that complete, full, round look.
Incline bench laterals 3-4 X 6-10 (10-20 reps in higher volume days)
Reverse pec deck 3-4 X 6-10 (10-20 reps in higher volume days)
Military press 3-4 X 6-10 (10-20 reps in higher volume days)
Lateral raises 3-4 X 6-10 (10-20 reps in higher volume days)
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