Exercise Guides

Review: Barbell Incline Bench Press - Medium Grip

Nov 26, 2009 2:44 PM: upper chest upper chest-See Less

Review: Wide-Grip Decline Barbell Pullover

Nov 26, 2009 2:04 PM: I tried this with dumbbells and it's pretty intense. You definitely feel it. I tried this with dumbbells and it's pretty intense. You definitely feel it.-See Less

Review: Gironda Sternum Chins

Nov 26, 2009 7:28 AM: This was hard for me at first because I have long arms and go around 225. However, I worked from only being able to do 3 reps all the way up to weighted sets of 12's. The key is to not think about pulling yourself up by your arms. Rather, think of tucking your elbows down into your sides. Stretching...+See More This was hard for me at first because I have long arms and go around 225. However, I worked from only being able to do 3 reps all the way up to weighted sets of 12's. The key is to not think about pulling yourself up by your arms. Rather, think of tucking your elbows down into your sides. Stretching your lats 3 times a day for 10 minutes per time for 1 month will stretch your lats fascia allowing for huge gains quickly. After the 1 month of stretching you can go down to regular lat stretches.-See Less

Tip: Arnold Dumbbell Press

Nov 25, 2009 6:18 PM: You have the wrist rotations backwards when lowering the dumbbells. When you start the exercise with palms facing self, hands/dumbbells at shoulder level, and you lift them while rotating them, they both rotate 'inward,' thumbs turning toward your body; your left wrist rotates CCW as it rises, your...+See More You have the wrist rotations backwards when lowering the dumbbells. When you start the exercise with palms facing self, hands/dumbbells at shoulder level, and you lift them while rotating them, they both rotate 'inward,' thumbs turning toward your body; your left wrist rotates CCW as it rises, your right wrist rotates CW as it rises, and then opposite when they descend, i.e. left wrist goes 180° CW, right wrist goes 180° CCW on descent.-See Less

Tip: Wide-Grip Lat Pulldown

Nov 25, 2009 5:15 PM: Anyone doing close, wide, or neutral grip on lat pull down with a straight bar or v-bar, trying doing it without pad that presses your knees to counter the weight your lifting. Man are they painful. Anyone doing close, wide, or neutral grip on lat pull down with a straight bar or v-bar, trying doing it without pad that presses your knees to counter the weight your lifting. Man are they painful.-See Less

Tip: Middle Back Shrug

Nov 25, 2009 7:16 AM: this is a good excercise, but the blue main muscle picture is awful,yes, it is the middle back but it's the rhomboid.rhomboid should at the between of the scapula. this is a good excercise, but the blue main muscle picture is awful,yes, it is the middle back but it's the rhomboid.rhomboid should at the between of the scapula.-See Less

Tip: Zottman Curl

Nov 25, 2009 6:12 AM: Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted...+See More Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted for a count of three (3). This rotation allows a larger amount of muscle fibers to be affected by the exercise. -See Less

Tip: Straight-Arm Pulldown

Nov 25, 2009 4:58 AM: I have found that in using a light amout of weight and perfoming the exercise to the true form and focusing on the lat area, works will. Also try leaning forward a little bit, but do not sway your body just hold the position. I have found that in using a light amout of weight and perfoming the exercise to the true form and focusing on the lat area, works will. Also try leaning forward a little bit, but do not sway your body just hold the position.-See Less

Tip: Bent Over One-Arm Long Bar Row

Nov 25, 2009 4:46 AM: Allow the weight to give a good strech at the ead of each rep. Allow the weight to give a good strech at the ead of each rep.-See Less

Tip: Cable Crossover

Nov 24, 2009 2:32 PM: Great cable crossover workout. I got my cable crossover from Dazadi:
http://www.dazadi.com/Sporting-Goods/Exercise-and-Fitness/Strength-Equipment/Cable-Crossovers/

Now my chest is ripped!


Great cable crossover workout. I got my cable crossover from Dazadi:
http://www.dazadi.com/Sporting-Goods/Exercise-and-Fitness/Strength-Equipment/Cable-Crossovers/

Now my chest is ripped!


-See Less

Barbell Incline Bench Press - Medium Grip

Nov 26, 2009 2:44 PM: upper chest upper chest-See Less

Wide-Grip Decline Barbell Pullover

Nov 26, 2009 2:04 PM: I tried this with dumbbells and it's pretty intense. You definitely feel it. I tried this with dumbbells and it's pretty intense. You definitely feel it.-See Less

Gironda Sternum Chins

Nov 26, 2009 7:28 AM: This was hard for me at first because I have long arms and go around 225. However, I worked from only being able to do 3 reps all the way up to weighted sets of 12's. The key is to not think about pulling yourself up by your arms. Rather, think of tucking your elbows down into your sides. Stretching...+See More This was hard for me at first because I have long arms and go around 225. However, I worked from only being able to do 3 reps all the way up to weighted sets of 12's. The key is to not think about pulling yourself up by your arms. Rather, think of tucking your elbows down into your sides. Stretching your lats 3 times a day for 10 minutes per time for 1 month will stretch your lats fascia allowing for huge gains quickly. After the 1 month of stretching you can go down to regular lat stretches.-See Less

Arnold Dumbbell Press

Nov 24, 2009 12:16 PM: Intense, I love them. Intense, I love them.-See Less

Weighted Ball Hyperextension

Nov 23, 2009 11:03 AM: I would do the Hyper extension on the ground but have found that doing it on the ball gives me the burn on the ab muscles faster that on the ground I would do the Hyper extension on the ground but have found that doing it on the ball gives me the burn on the ab muscles faster that on the ground-See Less

Preacher Curl

Nov 23, 2009 10:20 AM: Good isolation exercise, nothing but biceps. Good isolation exercise, nothing but biceps.-See Less

Cross Body Hammer Curl

Nov 23, 2009 10:18 AM: Good for outside portion of bicep, focus on going up fast, pausing, and coming down slowly. Good for outside portion of bicep, focus on going up fast, pausing, and coming down slowly.-See Less

Barbell Bench Press - Medium Grip

Nov 22, 2009 3:28 PM: By far the best workout for me. By far the best workout for me. -See Less

Ab Roller

Nov 22, 2009 2:56 PM: Good one Good one -See Less

Cable Crossover

Nov 22, 2009 10:13 AM: amazing workout..one of my favourtite chest workouts. amazing workout..one of my favourtite chest workouts.-See Less

Arnold Dumbbell Press

Nov 25, 2009 6:18 PM: You have the wrist rotations backwards when lowering the dumbbells. When you start the exercise with palms facing self, hands/dumbbells at shoulder level, and you lift them while rotating them, they both rotate 'inward,' thumbs turning toward your body; your left wrist rotates CCW as it rises, your...+See More You have the wrist rotations backwards when lowering the dumbbells. When you start the exercise with palms facing self, hands/dumbbells at shoulder level, and you lift them while rotating them, they both rotate 'inward,' thumbs turning toward your body; your left wrist rotates CCW as it rises, your right wrist rotates CW as it rises, and then opposite when they descend, i.e. left wrist goes 180° CW, right wrist goes 180° CCW on descent.-See Less

Wide-Grip Lat Pulldown

Nov 25, 2009 5:15 PM: Anyone doing close, wide, or neutral grip on lat pull down with a straight bar or v-bar, trying doing it without pad that presses your knees to counter the weight your lifting. Man are they painful. Anyone doing close, wide, or neutral grip on lat pull down with a straight bar or v-bar, trying doing it without pad that presses your knees to counter the weight your lifting. Man are they painful.-See Less

Middle Back Shrug

Nov 25, 2009 7:16 AM: this is a good excercise, but the blue main muscle picture is awful,yes, it is the middle back but it's the rhomboid.rhomboid should at the between of the scapula. this is a good excercise, but the blue main muscle picture is awful,yes, it is the middle back but it's the rhomboid.rhomboid should at the between of the scapula.-See Less

Zottman Curl

Nov 25, 2009 6:12 AM: Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted...+See More Try this version of the Zottman curl. Start with your arms at your sides with your thumbs next to your thighs (pointing in or towards each other) as you procede to curl the dumbells up rotate your hands so your thumbs are now pointing away from each other (pronated). Hold at the top, fully constricted for a count of three (3). This rotation allows a larger amount of muscle fibers to be affected by the exercise. -See Less

Straight-Arm Pulldown

Nov 25, 2009 4:58 AM: I have found that in using a light amout of weight and perfoming the exercise to the true form and focusing on the lat area, works will. Also try leaning forward a little bit, but do not sway your body just hold the position. I have found that in using a light amout of weight and perfoming the exercise to the true form and focusing on the lat area, works will. Also try leaning forward a little bit, but do not sway your body just hold the position.-See Less

Bent Over One-Arm Long Bar Row

Nov 25, 2009 4:46 AM: Allow the weight to give a good strech at the ead of each rep. Allow the weight to give a good strech at the ead of each rep.-See Less

Cable Crossover

Nov 24, 2009 2:32 PM: Great cable crossover workout. I got my cable crossover from Dazadi:
http://www.dazadi.com/Sporting-Goods/Exercise-and-Fitness/Strength-Equipment/Cable-Crossovers/

Now my chest is ripped!


Great cable crossover workout. I got my cable crossover from Dazadi:
http://www.dazadi.com/Sporting-Goods/Exercise-and-Fitness/Strength-Equipment/Cable-Crossovers/

Now my chest is ripped!


-See Less

Hammer Curls

Nov 24, 2009 12:18 PM: Try not to rock yourself. Try not to rock yourself.-See Less

Side Jackknife

Nov 24, 2009 12:10 PM: damn im sure this hits where it's supose to hit :D damn im sure this hits where it's supose to hit :D -See Less

Chin-Up

Nov 23, 2009 10:15 AM: Make sure to have your mind-body mindset intact. Make sure to have your mind-body mindset intact.-See Less