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Build Big, Shirt-Busting Biceps With These 3 Exercises!

Bicep anatomy 101!

The biceps brachii is known simply as the biceps. It is made up of two “heads”; the long head and the short head. The head of the bicep is one of the most important of the scapula, and the head of the supragloid tubercle.

They are different in the elbow and parallel to one another, they are different in composition. The short head of the bicep magnifies the thickness of the arm of the forehead, while the long head runs through the shapes and the peaks when an individual flexes their arm.

If genetics is in your favor, it is possible to be hurt with a noticeable split between the two heads. If not, some believe that you can be sure of certain exercises. In my personal opinion, Scott Francis, curls and other basics are king for bigger biceps.

More specifically for me, I found that dumbbell curls provide significant gains for the biceps. Because you have a greater range of motion and resistance, more muscle fibers are being recruited throughout your lifts. More muscle fiber involvement leads to more muscle being worked, and this equates to more muscle growth. Get it? Got it? Good. I do not want to build a massive biceps, but I would suggest sticking to the basics and working with dumbbell to ensure optimal performance.

Here are three different exercises intended for arms. They target either the whole bicep, the short head or the long head. Try ’em out and watch them grow, grow, grow!

Full bicep targeter // Dumbbell Hammer Curls!

Dumbbell hammer curls the head of the forearm, the brachioradialis. The dumbbell hammer curl is performed by hanging your arms at your side with your hands facing your thighs while gripping the chosen dumbbells. While keeping your elbows close to your side, raise the dumbbells straight up, meeting just below your pectoral muscles at the height of the exercise. You’re going to keep the dumbbells in this neutral position and refrain from turning your wrist at the height of the curl.

After raising it in this way, you will return to its original position and perform this motion for the future. A tip I use to maximize the effects of being able to keep your motion as slow and controlled as possible. Also, minimize the swinging of the back as it tends to take the contraction intended of the exercise.

Long head targeter // Alternating Incline Dumbbell Curls!

Alternating inclines dumbbell curls has been believed by the masses to isolate the head of the bicep, but I’ll let you guys be the judge of that ultimate.

First, set an incline at least 30 degrees before sitting and leaning back into it. Grab two dumbbells (which are not too heavy), to ensure optimal range of motion. Allow them to hang on your side with your arms completely stretched out. From there, you will be able to begin with the bells up, alternating each arm in the process, while remaining completely plastered to the bench with your back.

What I like to do is this. Once I hit 10 out of a 15 rep count, I start the dumbbells at a 90 degree angle mid-rep and count to 3 seconds. I am using this method to increase my tension in my muscle fiber, and to be able to work at the end of a set.

Short head targeter // Alternating Dumbbell Preacher Curls!

To give the head of the bicep some love, a lot of people suggest using dumbbell preacher curls. Exercises that are believed to focus on the front of the body. This includes the dumbbell preacher curl, and exercises like cable curls and concentration curls. In my opinion it’s best to perform this exercise to maximize tension, reduce the chances of your wrist curling, and get a better range of motion.

Position the pad just below your pecs. Make sure to place your arm on it so it’s a little more than half of the tricep are on the pad. At the start of the lift your torso should be leaning back. As you begin, lean forward so you can keep the tension on the bicep and optimize range of motion.

Keep your wrist strong and your fingers tight while dumbbell while curling. Place your other hand on the top of the pad for moral support as I like to call it (it’s a mental thing).

To ooze out some additional bicep growth from this exercise, I like to pause at the maximum range of motion going down for about 5 seconds. I do this on the last 3 reps. It helps to keep that voltage as good as possible right before finishing.

Thrash Your Triceps & Grow Using These 9 Training Methods!

Biceps usually get the attention when wanting to build big guns. Do not believe me? What would you do if I asked you to make a muscle? Ding, ding! That’s right – you would roll up those biceps and flex those.

What about triceps? Making up a massive part of the upper arm, the triceps, when correctly, can be just as impressive. Heck, you have an extra head to work with (biceps having two and triceps having three).

So, how do you build some impressive triceps? Pressdowns, nosebreakers, close-grip bench presses? Have you tried those with little success? Finally, are you tired of the same routine of isolating your triceps with a temporary pump to show for it?

Let’s look at male gymnasts for a second (bear with me here). These athletes do not have any direct isolation work for their arms. You will not see them performing nosebreakers, one-armed dumbbell extensions or reverse cable pressdowns. They practice on the rings, the pummel horse and other parts of equipment that you will find in the typical gym. Additionally, they train with insane frequency; every day and sometimes several times per day.

Now, I’m not suggesting you join your gym membership and join the local gymnastics club. What I am suggesting to different ways. Not in terms of more sets, reps or angles – I am talking about looking at your triceps program and adjusting existing exercises and trying something a little new, something quite possibly out of the box of your normal routine.

Let’s take a page from the gym and think about a different perspective and better results. Let’s look at functionality, practicality and a simpler way to building bigger tris.

Method #1 – Close-grip incline bench press

Here’s a new twist on an old favorite. But why do you incline bench? What makes this such a big deal? By performing the close-grip bench press on an incline, you can increase your range of motion accordingly. Have you ever noticed that you tend to be stronger on a decline bench press? The angle shortens the range of motion and the chest is in a strong position. With the incline version, the triceps have to work harder to push the weight. This is a good thing.

Take a position on the incline bench with a shoulder-width grip. Any closer of a grip and you risk wrist strain and injury. Keeping your elbows close to your upper body and lower down on your arms. After or touching or just hanging over your chest. At the top of the contract your triceps hard before slowly lowering the bar.

Method #2 – TRX triceps extensions

You can not help but come across a TRX suspension trainer these days. Not only are they versatile, they are also so dang convenient. Plus, the TRX can give your muscles a unique workout due to the constant tension and stability requirements. Having doubts about how effective can they be? Do not judge until you try it.

Grasp the handles of a TRX trainer and back your feet up so you are in a type of inclined push-up position. Extend your arms in front of you so you are in a straight line of hands to feet. Lower your body by bending at your elbows Reverse the motion and squeeze your triceps. Be sure to keep your body intact by flexing your midsection throughout the motion.

Method #3 – Lying overhead extensions

Here is another new take on an old favorite. Normally you would perform a lying extension (nosebreaker) with the bar in your chest or over your head. This version will challenge your range of motion and will stretch the living you know what your triceps. A unique angle with a unique contraction.

Position yourself lying on a flat bench fatping a cambered or straight bar with an overhand grip. Rotate your shoulders so your arms are in line with your body (if you were standing they would be overhead). Lower the barbell down and below the bench until you have 90 degree angle at your elbows. Press the bar back up without moving your upper arms and squeeze for two or three seconds. The trick is not used too much weight and focus on the range of motion and feeling the weight in a controlled manner.

Method #4 – Ring/TRX dips

Much like our gymnast example from earlier, ring dips are the ultimate triceps builder requiring intense stability and a dominating control of your bodyweight. If rings aren’t available, a TRX trainer will do just fine. How does this differ from regular parallel dips? The instability factor will have your triceps working overtime. Plus the ability to manipulate your body in such a way will send a clear message of growth and strength to your triceps.

Grasp the rings with a neutral grip with your body as upright as possible. Lower your body until a 90 degree or less of an angle is achieved in your elbows. Reverse the motion and flex your triceps hard at the top. You can also use a TRX suspension trainer for a modified version of the ring dip. Instead of being completely suspended in the air put your heels on the ground with a slight angle to help assist you on the dip before moving on to the more difficult version. Be sure to use a slow and controlled motion.

Method #5 – Rep density

Instead of doing the traditional set of a set, rest, do a set, rest, etc. You can easily heat things up quickly by adding a small density work into your program. Instead of thinking about your triceps routine as a structured number of sets, rest periods and rep ranges of the entire routine as one big set.

Pick any triceps exercise, but I recommend this article. Next pick a total rep count. Perform as many reps as you can stopping just short of failure. Rest for as long as you and continue with the set. You can go with around 50 total reps if you have more weight and lower reps per end and 100 total reps for weight and higher reps per end. Perform this giant rest / pause set until you reach your goal.

This can also be done with a chosen biceps exercise performed the same way for one intense and rep dense set.

Method #6 – Time density

Much like above, now you will perform your chosen triceps exercise for time instead of total number of reps. This approach has you picking a time and completing as many reps with a chosen weight as possible taking as much rest as you need.

Start with a time such as 5 minutes working your way up each session by one minute until your total is 10 minutes. For larger muscle groups you can work up to 15 minutes. Also, be sure to vary your rep ranges paying close attention to fatigue. For example, it would be difficult to repeatedly perform high reps on the squat due to the fact you would need a lengthier recovery period. In this case use a lower rep range and heavier weight. Challenge yourself every session.

Method #7 – Feet-elevated close grip push-up on med ball

Yes, let the long title intimidate you. Again, this is a twist on an old favorite. Having your feet raised and your hands on a medical ball raises the intensity level through the roof! Much like the triceps triceps extension makes the triceps work that much harder.

Take a push-up position with your feet on a bench and your hands fatping a medium-sized medicine ball. Keeping your abs tight, your body straight and your head in a neutral position, lower yourself with your elbows at your sides throughout the entire movement. Press back up all the way to the top position squeeze your triceps for a count. Be sure to perform this exercise at a slow and controlled pace focusing on contracting the triceps.

Method #8 – Triceps ladder

Often used as a general term, triceps ladders can come in all shapes and sizes. Here I am talking of an extremely convenient ladder that can be done almost anywhere there is an adjustable bar or surface. For gym purposes this particular ladder calls for a Smith machine.

Adjust the bar on the Smith machine to a height about level with your shins. Grasp the bar with an overhand grip and position your body where your feet are behind you and your body is in a straight line. Bend your arms as if you were about to do a nosebreaker lowering your head toward the bar. Press your body back up to the top position. Be sure to keep a straight line with your body.

Once you have reached failure, raise the bar up one rung and repeat for reps. Raise it up again and repeat. Do this until the bar has been raised to about chest level.

Method #9 – Frequency

One of the biggest changes you can make to grow your triceps (or any other body part) is to increase frequency. Training triceps once per week won’t cut it when mass is your goal. Training triceps twice or even three times per week will give you more chances to stimulate growth.

Think about it. In a year’s time training tris once per week will give you 52 opportunities for growth, twice per week will give you 104 chances and three times 156 times. Now the volume isn’t as high each session when increasing your frequency and you may want to vary your rep ranges as well.

Something like this below will give you the right dose of volume, intensity and results:

  • Monday: Close-grip bench press or weighted dips – 4 sets of 4-6 reps
  • Wednesday: Lying overhead extensions – 4 sets of 8-12 reps
  • Friday: Feet-elevated close-grip push-up – 4 sets of 15-20 reps



8 Sure-Fire Ways To Build A Bigger Chest!

A bigger, better chest was a goal of barbell for the first time. Broad, powerful-looking pectorals signify that you indeed “lift bro.” But what if your current routine has fallen stale? What if you’ve tried all sorts of tricks and techniques to get your pecs growing again with no substantial amount of success?

There are many ways to gain strength and increase your bench press numbers. Variable resistance including bands and chains, rest break training, low rep protocol, partial reps, lockouts, board presses and many others all lead to a stronger bench press, however, this article will focus on building the chest muscle tissue. Hypertrophy, muscle growth, takes a completely different approach than that of gaining strength and throwing up some big bench numbers.

The difference

Although there is a link between gaining strength and muscle growth, each is still independent of its focus and training practices. Yes, a stronger muscle will be larger and vice versa, but only to a certain extent. Many powerlifters do not exactly have massive, muscular pecs and most bodybuilders are not breaking records in the bench press, but all have larger pecs than the average man.

Olympic and powerlifters attempt to move a certain amount of weight over a specific distance, period. Muscle mass is nowhere in the equation and performance is the singular goal of lifting more weight. Training is then replete with heavy lifts, and a close eye on fatigue.

Bodybuilding, on the other hand, is the practice of building muscle tissue. Increasing mass with little eyes to absolute strength involves a whole new perspective as opposed to strength. Building muscle mass is more about tiredness, frequency and time under tension.

Here’s the kicker. Knowing the specific needs of each goal you would think that every gym-goer was training to be a powerlifter. Look in your local gym and watch people bench press weighting they have no business lifting, spending tons of time on the barbell bench press and focusing every ounce of effort focusing on low rep training, maxing out every week in hopes of a larger chest.

The fact is people are simply training the wrong way. They have a goal of bigger pecs but their training reflects that of strength. So, the first thing to do is to shift your mindset from that of pure strength to muscle building. Sure, strength will be a welcome side effect but we will focus on some techniques to help build muscle tissue.

8 chest-building tips

Below are 8 unique chest-building tips and techniques to get you growing again. No, I am not talking about adding in training volume, performing higher reps, drop sets or other commonly written and practiced techniques. As those do help with progress, they are talked about ad nauseam and easily applied.

These also aren’t one-time fixes that result in little to no benefits to your physique. These will be long-term fixes to give your pecs the real-world boost for results you will actually see. Fixes and protocols that you may never had considered before or were afraid to try. Put a few into practice and see how your chest will expand, change and grow.

Chest Builder #1 – Get fatigue-minded

First and foremost, get your head on the back of the body. If you want more muscle mass then you will need your new goal. Do not worry about numbers, personal records or impressing your friends, it’s time to get down to the law and get focused on fatigue.

This is not to say that you should not be concerned with progress, however. Progress is still important in resistance training for mass; just do not be driven by this one. Recruiting more muscle fibers and fatiguing those fibers should be your goal. Performing sets of triples, doubles and singles will do little to properly fatigue your muscle fibers and grow a muscular chest.

Your concern should focus on proper technique, form, function, stretching and contracting. This is where the old mind-muscle mentality comes into play in a big way. By targeting your muscle instead of worrying about the weight of your bodybuilding. I always like to say that you should not go to the gym to lift weights; you should go to work your muscles. Have complete control of the weight, do not let it control you.

Chest Builder #2 – High frequency

I have a great friend of mine who has some pretty massive pecs and triceps. Even to this day, with these little training, those said muscle groups. He once told me his “secret” without even knowing it was the real key to his success.

When he was a teenager he would perform hundreds of push-ups and dips every single night. He thought this was going to be a huge problem in his life – in reality, this early training and later on. Since performing all these sets for his chest and triceps he has created an incredible network of efficient nervous system activity for those body parts. His pecs and triceps were easily stimulated because of their muscles. By training them at such a high frequency

Do you ever see who’s who, how often do they work, have huge thighs? They train them every single day. You too can benefit from this increase of frequency. Training your chest twice or even three times a week (with lower volume per workout, of course) will be unlike any technique you have ever tried. Pumping blood and stimulating your nervous system more often will force your pecs into new growth.

Chest Builder #3 – Bodyweight training

Before you read and write this article, read on Bodyweight training has its rightful place in any training program. The ability to manipulate your body in such a way as to add appreciable muscle to a side of strength should be apart from everyone’s arsenal. Also, combined with high frequency training, such moves are an indispensable tool.

Floor, inclined and feet-elevated push-ups and parallel dips can be challenging and great finishers to your current routine. By taking control of your body instead of a barbell or dumbbells makes the pecs function in a totally different way. Instead of balancing the weight you need to stabilize your shoulder girdle, midsection, glutes and legs all the while stretching and contracting your pecs properly.

To execute the push-up, you need to be sure that your position should be one of your own. Go down to the floor with your elbows about your torso, or touch your chest or stop it. This simple action will focus the stress on your pecs and away from your shoulders.

Chest Builder #4 – Chest ladder

The chest ladder is more a general term with many options to choose from. One of the most effective is the isometric hold ladder. Start with a manageable number of reps such as six and perform six perfect push-up reps: slow descend and then flex the pecs as described above. After six reps, hold the contracted position for six seconds by trying to force your hands together without moving them. This will help flex the pecs for the isometric hold. Immediately after, perform five reps with a five second isometric hold. Then go to four reps, three reps, two reps and finally one rep with a one second hold.

Sounds easy? Wait until you try it. If you are practicing good form and technique and squeezing with everything you have, you will be screaming from the intense burn this will produce. This will also help build that coveted mind-muscle connection I talked about earlier. Either as part of high frequency training or tacked onto your current routine, isometric holds will ramp up any program and create not only a new training stimulus but also add a little variety and challenge.

Chest Builder #5 – Correct set-up

You’ve heard a million times from my articles: Proper form is a must. This is never more important than when talking chest training. Too many people are trying to overcome their contagion and convulsing their bodies in Kama Sutra positions in life and limb (literally). Locking out the loaded bar becomes priority one.

As mentioned before, when talking about building muscle pectoral having the powerlifter mindset will do little for sculpting your physique. Pressing egotistical weight just for the sake of getting rid of your chest still takes proper technique – not only for better performance but for safety and well being.

Properly executing a press, fly, push-up or any other form of punisher requires correct form if maximum results are your goal. A common tip for most chest moves would be to have a certain way to reduce chest contract and minimize deltoid involvement. To do this on a flat bench press, for example, shift your shoulders down to the floor and down to your waistline. This should help you expand your organization and create a small gap under your back from the bench. With your upper back and glutes making contact with the bench and your feet firmly on the ground, tense your thighs as if you want to push off but without actually moving your upper body. Now you’re ready to take advantage of pectoral.

Chest Builder #6 – Nonlinear resistance

Are you still lifting the same amount of weight with the same number of reps at the same rate of speed? Can you look at any day of the year? If so, are you surprised at your lack of progress? No, I am talking about all the advantages of muscle confusion, I am talking about the use of linear versus nonlinear muscle growth.

Numerous studies have increased in muscle growth and strength with respect to nonlinear load variation. When subject used this type of protocol they simply built more muscle. To explain, a linear protocol would have you shift your percentage loads (i.e. weight) higher or lower as the program progressed. A nonlinear type plan would have you undulate or shift the load up and down the plan progressed.

For example, if you trained in the first day would be 8-12 reps, the second day 4-6 reps and the last day 15-20 reps. There is no gradual pattern that fits neatly on a bar graph – the loads are variable day to day and week to week. Of course it’s going to be a little fun and you’re going to have a good time in your stale training program.

Chest Builder #7 – Giant circuits

Right along with bodyweight training, giant sets / circuits often get a bad rap when it comes to packing on the mass. Remember my friend with the big chest and triceps? He basically went nonstop in the fashion circuit, attacking those body parts over and over again. There is nothing to refute that would not apply to weight training as well. Remember, tiredness is the goal

Giant set is just one of the many exercises done back-to-back with little to no rest for a certain number of rounds or for time. They can be referred to as supersets, giant sets, complex gold circuits. Muscle mass, muscle endurance and some cardiovascular advantages as well. The trick to structuring such a program would be to pay close attention to when to place compound moves, isolation moves, high stability moves and weight versus body weight exercises.

For example, under normal circumstances, you should be able to use a high level of stability and a technical degree, and you need to be sure that you need to use it. It will also help to improve the performance of the technology and to reduce the need for it.

Chest Builder #8 – Clean up your training

Don’t fall victim to the old regimen of bench press, incline press, fly and cable crossover. I pretty much summed up most Mondays for everyone. Let me ask you this: Has it worked? Are you really progressing or do you just get a good pump and go home? If that works for you, I am sorry you have read this far and to have wasted your time. But if you are like the rest of the 99% of the population that struggles to see results then you may need to heed all of these points listed and do a little house cleaning with your current program.

Do you find yourself on the pec deck a lot, doing set after set? Flys? Cable crossovers and any other new contraption supposedly promising yourself it will isolate your pecs and grow a big chest? Your chest training program may need some cutting and trimming. The big, multi-joint exercises (the ones that give you the most bang for your buck) are the best to focus on. Flys, cable work and other machines are all fine and good but are only good if you already have a big piece of mass to carve up. You can’t sculpt a pebble.

Clean up your training. Take out the useless stuff and dead weight and focus on things like barbell and dumbbell presses, different angles of push-ups and dips. Once you master those key exercises and build an impressive set of pecs will you then benefit from a few isolation moves to help refine and shape your chest.

Wait and see

Some of the above may seem like no-brainer pieces of advice, but take stock of your current routine, be honest with yourself and adjust things the right way sans ego. If more muscle growth is your goal forget the personal records and start training toward your goal instead of trying to impress your buddies. There is no way around hard work so stay patient, consistent and self-disciplined and the results you seek will be yours.




Flat Bench Press vs. Incline: Which Is A Better Chest Builder?

The granddaddy of all exercises, let alone the chest builder that displays upper body strength and swells ego-laden heads all around the world is the unparalleled barbell bench press. Of course, it is well suited to self-pity, the uncrowned king of the weightlifting world is a very effective tool for adding upper body strength and muscle.

Little compares to the ability to properly lift an impressive amount of weight off your chest with a loaded barbell. These can be used in this movement, but they do not have the same force, but they do not measure up to the sheer brutality of the barbell variation.

But what about the relative relative of the flat bench, the incline bench barbell press? Sure, we do not know how to make the difference between the two countries, but how does it compare to an overall chest builder? What are the real differences when taking mechanics, angle of stress and efficiency?

Flat bench barbell press

As mentioned earlier, the flat bench version of the barbell does not require a formal introduction to its popularity. We all know it’s the first exercise done on Mondays around the world. Despite its fame, many actually execute this exercise properly.

Lie down on the bench with your back, with your glutes and upper back in contact with the bench. Keeping your body tight, your bar is about 45 degrees angle from your torso. When the bar touches (not bounces) your lower chest area drive the bar back up to the start position with a slight bend in your elbows.

Be sure to drive through your feet. Also, during the lift, shift your shoulders down to the floor and face your waist to focus on your pecs and to protect your shoulders.

Pros: Because it is one of the upper body multi-joint movements, the flat bench press can pack on mass and strength. Utilizing the majority of muscle tissue from the pecs, shoulders and triceps, this exercise is not only effective but efficient as well. Few upper body moves exist where so much weight can be used for so many muscle groups. The flat bench press develops muscle, strength and power.

Cons: Of course, when done improperly and letting the ego sneak into your program, the flat bench press can be devil in disguise. Too much weight, loose form and contortionist back can spell certain injury. The key is to not treat the bench press. Look at the flat bench press like any other exercise to help build muscle safely and effectively. Performing the exercise properly is paramount when considering your longevity with resistance training.

Incline bench barbell press

Always reserved for upper pec work, the incline bench barbell Despite the difference in angle the incline version still has its need for proper form and technique. Often relegated to a secondary exercise, the press can do the job of packing on the chest mass quickly.

Lie on an incline bench similarly to the flat bench version with your upper back and glutes contacting the bench and a slight arch in your lower back. Squeeze your shoulders back to the floor and your rib cage expanded up to the ceiling.

Lower the bar down to your lower side of your neck and your elbows at a slight angle to your torso. Touch (not bounce) the bar to your upper chest and press the bar back to the starting position without locking your elbows.

Pros: As I mentioned, the incline bench barbell can be used on the top. When performed properly the incline presses a tremendous stretch on the lower part of the demand area. Although this exercise falls in the upper chest, it will still be stressful to the extent of some extent. And since the main chest area is often neglected on many physical, a comprehensive chest program that includes the inclination to effectively shore up any weaknesses.

Cons: As with every exercise (especially those for the chest). Too much weight can be used to increase your chances of suffering and burnout.

Another all too often during the incline is the use of a short range of motion. When the bar is stopped, let’s not forget the important stretch of the muscle tissue. More stretch equals more contraction and in the spells more mass and strength. Use less weight, a full range of motion and see better earnings.

The verdict

These two are very different in effect. Common sense would tell you that the flat stresses the middle and lower portions of the pecs and the incline would stress the upper area. Well, the truth is that they stress their respective areas of the chest; however, they still both stress the entire area to some degree. When done properly and they should be both of them in the pack.

The incline bench barbell press does not seem to stretch the chest. This is usually why it is used in the past. In many cases the incline barbell is rarely used by most gym-goers. Weak upper pecs and a larger, stronger middle and lower chest seem to be the norm in most gyms.

Be sure to use both versions in your program. Starting your next chest program with a focus on the upper body of your chest.

3 Point Muscle Building Method: Stretch, Mid-Range & Contraction!

One of the most overlooked aspects when it comes to training is the fact that you can break down motion into three parts: stretch, mid-range and contraction. So?

My point is that if you where to train all three aspects during each workout, them gainzwould be greater. Most trainees are covering the mid-range portion quite well. This is the part of the muscle that is the strongest, so all your big exercises fall into this category:

  • Pulls
  • Presses
  • Squats
  • Deadlifts

Obviously these movements should be the cornerstone of every training program. But your workouts and progress can be made more effective if you supplement with one stretching exercise and one movement from the contraction group.

Why bother doing this when the mid-range covers the strongest part of the muscle anyway? Excellent question.

Adding a stretch movement creates additional length in the muscle. In other words, if you have more real estate, you can build bigger houses. The contraction component increases blood flow and takes cell volume to the max (it also makes you look temporarily huge), which makes them fantastic finisher movements.

Targeting each muscle group 3 ways!

Shoulders (focus being on the medal delt)
.Stretch – Leaning side lateral raises. I prefer to combine cable and dumbbell raises. Start with the cable, then switch to the dumbbell as you tired.
.Power – Overhead press.
.Contraction – Partial side raises, where you simply move away from the body.
.Stretch – Dumbbell pullover for stretch, barbell would be the most advanced version.
.Power – Bent over rows or pull ups for power.
.Contraction – Stiff arm press downs for contraction.
.Stretch – Any type of flye. Push flyes where the elbow is more than a tune of 120 degrees can be a very effective way of getting a deep chest stretch.
.Power – Incline press would be my choice for the power of motion as I do not think much of the flat bench press.
.Contraction – Kneeling cable crossovers.

.Stretch – Sissie squats (misnomer of the century).
.Power – Goblet squats, squats or leg press.
.Contraction – Leg extensions, here you go for high reps. The handles on the side are there to help you avoid the hips.
.Stretch – Stiff legged deadlifts. Deficit if possible, meaning you’ll stand on a flat or small box for an even greater stretch.
.Power – Single leg press, with a downward intention. Basically you’re trying to slide your footing off the sled while pressing it up without actually doing it. One would hope this explanation would not be needed, but you would have provided the same explanation.
.Contraction – Leg curls. These would be best if done lying down. You can do 6-8 reps at full range and then lift the hips off the bench for some short reps.
Can be done in one set. I prefer the donkey calf raise or the leg press: You would start with full reps, then perform stretch reps at the bottom part of the motion. Have your training partner help you up to the top for a few contracted reps. The day after, your stride will mimic that of an aging chimp.

.Stretch – Incline curl, but set the bench only as far back as you can handle it.
.Power – Pull up underhanded. Yes, it is the best biceps exercise barbell curl will work also.
.Contraction – 1/2 curls. Here you have a barbell that is about 20% lighter than your regular weight, and a seated position. The bar will travel from the legs up to full a contraction. Alternatives would be a cable concentration curl or a top range machine curl.
.Stretch – High tips extensions on the bench. You should set the bench at almost vertical, this way you can give a maximum stretch to the head of the triceps. Alternatively, you could use rope extensions. In this case I would use two ropes, so you can get the maximum ROM out of the exercise.
.Power – Close grip bench or a dip movement would be my choice for the power motion.
.Contraction – Kickbacks for the contraction; these are often done wrong. I personally am a big fan of leaning forward too much. I feel most people waste too much energy keeping their bodies in place and stabilizing their shoulders, as opposed to actually working the triceps. Here is my take: only go into a slight lean, tuck the elbows behind the body in order to keep the triceps elongated and squeeze each rep.
I would try to implement all of these exercises variations in each workout. The order of the athlete, or even within each muscle group.

As an example, most people would start working with the big kahuna, the squat, and then migrate to the smaller exercises. I actually prefer using sissy squats first. This helps to increase the ROM during squats, with which said, there are no hard and fast rules.



9 Intense Ways To Challenge Your Biceps!

#1 – Reverse-grip chin-up!

Popular among functional trainers, the reverse-grip chin-up is an excellent biceps bodybuilder providing enough weight (body weight) for overload. When focused on the arms of the back, the barbell and dumbbell work that usually makes a routine biceps, plus you get a little back development as a side effect.

Since you will be focusing on biceps, you will be performing these chin-ups a bit differently than usual. Grasp a chinning bar with an underhand grip that is about shoulder width. Instead of arching your back to engage your lats you will get a little bit of boredom. Pull yourself up focusing on flexing your arms. At the top squeeze hard for a count and then slowly return to full extension.

#2 – TRX curl!

TRX is another great bar-free exercise that will challenge you not only your strength but also your ability to stabilize your entire body. Since the suspension trainer is split into separate straps for each and every one of them.

Stand facing a TRX suspension trainer and grasp the handles with a thumbs-up neutral grip. Angle your body at about 45 degrees angle from the floor in a straight line and your arms perpendicular to your body. Without moving your upper arms by your arms. Squeeze the biceps hard and slowly return to the start. This can be a great move until you have mastered your form. Also, remember to keep your body straight throughout the exercise.

#3 – Chest-supported curl!

Okay, there has to be some sort of dumbbell exercise in here so here we go. Many times you will observe bent backs and contorted spines on a normal biceps day. A chest-supported dumbbell curl will help avoid all that. No, I am not about to tout the advantages of a preacher or spider curl, I am talking about a much more focused exercise. Performing a strict dumbbell curl on an incline bench will require less weight but more concentration.

Set up an adjustable bench with about a 45 degree angle. Face the bench with your chest resting on the pad and grasp two dumbbells. Let your arms hang down with the dumbbells in a palms facing neutral position. Slowly curl the dumbbells up supinating them as you go toward your shoulders. Be sure not to move your upper arms as you curl and keep ultra-strict form throughout. Lower the dumbbells twisting them back into a neutral position toward the bottom.

#4 – Rep density!

Much like the tactics for triceps. Instead of doing a certain number of sets of rest periods; you will look at this one in a lot of rest / pause fashion.

You can perform this set many ways. For example, if you want to do some heavy work and do not know how to do it. For higher repets go for 100 total reps and go for it. Over time try reducing rest times or increase the weight. These are also excellent with a triceps rep density set.

#5 – Time density!

Another way to shake up the boredom in the gym is with time density. Your goal here is going to be a lot of time. This will make you feel very much at home just because you will know exactly how much time you need. It is also excellent for those who have a limited amount of time to train.

Pick any biceps exercise and a specific amount of time. Start with a low number of five minutes if you are new to this type of training. You can slowly increase your time by one minute. As with your workload, you can vary your workout rate. One day may be heavier reps and another lighter weight is used. Perform as many reps as possible in the designated amount of time resting as necessary. The goal is, over time, to reduce the rest periods, increase the total time.

#6 – Seated barbell curl!

This is an old-school exercise that has long been forgotten in the biceps arsenal. Even though the range of motion is limited to the upper half of the movement which allows it to be used in a regular way. This will give your biceps a very unique and different type of stress kick starting new muscle and strength gains.

Sit on a flat bench making sure to keep a strict upright position, flexing your midsection for stability and forming a 90 degree angle at your hips. With your feet firmly planted on the ground grasp a barbell with an underhand grip on your shoulder width resting on your thighs. Lift the barbell off your legs and head to your shoulders. Squeeze your biceps hard at the bottom of the head and back to the bottom of your body.

The seated barbell can be used in a limited way, but it does not get too much. Keep your form in check and use slow and controlled movements to avoid injury. You should also include other full range exercises in your routine so you work the biceps from all points of stretch and contraction.

#7 – Biceps ladder!

A biceps ladder is a great way to take a break from the weights and utilize your bodyweight for gaining more muscle and strength. Similar to the TRX curl the biceps ladder is a challenging but incredibly effective muscle builder requiring little equipment but a total focus on form and function.

The most convenient places to perform a biceps ladder are a Smith machine, squat rack or an adjustable power rack. Start with the bar in a low position such as knee level. Lie under the bar grasping the bar with an underhand grip in line with your shoulders. Pick your body off the floor with only your heels touching the floor and your body in a straight line. Curl your body up to the bar as if you were curling a barbell toward your forehead. Squeeze at the top and then lower your body slowly back down. Be sure to keep your midsection tense while your body stays straight.

Once failure is achieved, raise the bar up one notch and repeat for more reps. Keep raising the bar one position at a time until the bar is roughly chest height. At the end of the series your biceps will be screaming. This will also fit nicely with a triceps ladder since you don’t have to run around the gym looking for another piece of equipment.

#8 – Frequency!

This tip will affect your training like no other. Frequency is one of the most powerful changes you can make to any body part – not only biceps. By increasing frequency you can literally increase the opportunity for growth. For example, if you train your biceps once per week you give them only 52 chances to grow per year. If you simply train them twice per week you have doubled the growth potential to 104 times per year, and better yet with three times per week, 156 growth bouts per year. Now, which group would grow faster?

Of course your results are dependent largely upon keeping a close eye on recovery and regulating volume to avoid burnout. A good example would look something like this:

  • Monday: Heavy barbell or seated barbell curl – 4 sets of 4-6 reps
  • Wednesday: Chest-supported curl – 4 sets of 8-12 reps
  • Friday: Biceps ladder – 1 total set to failure

#9 – Increase rowing and pull-up work!

Finally, another forgotten trick is to simply increase your efforts on all back movements. Most of us focus so much on pushing big weights on the bench press and other chest exercises (with well-developed triceps to show for it) that we fail to put an equal amount of attention on pulling. Pull-ups, heavy barbell and T-bar rows and other pulls put an enormous amount of stress on your biceps overloading them in such a way that is extremely difficult to achieve with more isolated movements like curls.

This residual effect will also indirectly increase your frequency. If you work your back one day and then biceps a day or two latter, that is technically training your biceps twice. But your back training needs as much focus as chest or any other body part that gets your undivided attention.

The Ultimate Guide to Building a Massive Back!

It does not matter who you are. Your physical will NEVER be highly functional, or useful if you do not have a developed, strong back.

If you do not believe me, I’ll pause this article for a moment while you’re trying to learn more.

I assume you’ve returned.

Long story short, your back – all parts of it – are a staple for athleticism, strength, and physical goals.

Without it, you would not get far in any department, and would probably risk injury.

With that said, we recognize the importance of training for strength through choice movements, but here we are going to take a look at what it takes to make it grow.

Put these guidelines for use and you’ll be happy with a shield for a backside.

Tip 1: Row A LOT & for High Reps!

To bulletproof your shoulders, and it is imperative that you become okay with a lot of variations in volume. It’s okay to add rows to other isolation workouts as well, because in my books, you can not overtrain the upper back.

Also, when you consider the programs of the biggest guys, you’ll never see people doing row patterns of any sort for sets of 3-5 reps. They’re geared towards volume and high reps, and they respond to a protocol.

The reason why is the muscles of the back muscles, geared towards endurance. This is the reason they’re jam packed with slow twitch muscle fibers due to their slow-fatiguing nature.

Tapping into this by way of 10-25 reps will work for the muscles of the lower traps, rhomboids, rear deltoids, teres, and upper lats. In truth, this is your bread and butter directive for upper back training.

Exercises that are my go-to for high rep row patterns:

BB Bent Over Row – 10-12 reps
Inverted Rows – Max reps
Single Arm DB Row – 12-20 reps
Seated Rows (various grips) – 12-25 reps
Face Sweaters – 12-20 reps
T-Bar Row – 10-12 reps

Tip 2: Do Pull Ups & Chins the Right Way!

When they get started, they are more likely to get pulled over, they’re angled to get their hands on the bar. It’s more about the production force and less about the commitment.

For a lifter who’s generally OK at doing pull ups, but having trouble making his back growing from them, it’s time to look more closely at the technique being used.

In truth, there is a way to do that (which can be beneficial for bracing, core strength, pulling strength, and more), and there is a way to go back to the future – specifically the lats – are the most involved. And honestly, it’s kind of difficult to have it both ways.

Doing pull ups that get the back involved the most comes from firstly initiating the lift by way of depressing the shoulder blades. This is a direct role of the lower traps, and the lats will also pre-commit to the overhead position of the arm while performing this action. If you’re not good at this skill, you’ll have a hard time engaging your back to get the most out of your pull ups. Use this video as a guide.

If you’re ready to graduate to the real thing, then use that piece of the pie and apply it to full range of motion chins. Including a thoracic extension and possibly a change of motion can be just what the doctor ordered to get the best stimulation for your lats.

And I do not mean high by the armpits. The meat of the lats is below your shoulder blades. If you really want to V-type, it’s imperative you train for that width.

All of this means that the weighted chins you are doing for a lot of right places of it.

Tip 3: Deadlift Smart!

Read most training articles on the web, and you’ll probably find that the deadlift is a hallowed to oblivion the quintessential posterior chain movement that is an absolutely necessary staple for a strong back.

Without arguing its importance as a concern, it is also important to review your goals and circumstances.

What’s the Rest of Your Program Look Like?

If your program is very low-back dominant as it is, especially on back day, it’s worthwhile to reconsider the set volume, rep range and variation you choose for your deadlifts.

Related: The Ultimate Muscle Building Split Reference Guide

You may also want to consider whether or not to move your body or your body, but you should be able to do this by working with your combined efforts.

The Time of Day You Train!

This may sound silly, but there will be a lot of points where you will be at your physiological peak compared to others – and if you like to train at 5:30 AM, there’s a massive chance that you ‘re not in that peak zone at that time.

Truthfully, training early in the morning, relatively soon after waking, can be a contraindicated time for some lifters to the spinal discs holding a bit more fluid at this point, yet to naturally drain from being vertical and moving around. Adding heavy external loads in this circumstance can be riskier for spine health, especially if you have a history of back issues.

Your Leverages!

If you’re a taller, a longer legged lifter, a deadlitter will be more important than yours. The effects of a program of deadlfits, bentover rows, back extensions, and hip thrusts will have the same effect on you.

Keep track of this, and make sure you place heavy deadlifts in your routine, if you do at all. Remember – the world will not end up for you.

Your Physique Goals!

No one else will say it, so I will. There are many physical competitors who do not include deadlifts in their programs (or at least not often) due to the fact that they are not looking for hypertrophy of their lower back, obliques and trunk over much to create a wider waistline.

Although this decision is strictly for cosmetic purposes, there is still something that can be learned from this. Many people who swear by the big three lifts for function and physics may be missing out on the benefits that diversifying training can deliver for them.

A strong, healthy trunk can be developed through many other lifts, and incorporating them in a way that is likely to lead to improved performance and physical improvements.

As a guy with a 550 deadlift PR, discogenic back issues, and a 6’4 “frame, at this point in my training journey sometimes conventionally).

Based on the above, of course, there will be many people who will prefer a different method and more frequency. But if the goal is to be able to train and maintain a good physical life for the long haul, you’ve done what works best for you.

On Upper Traps

The upper traps are an often neglected component of completing a developed back. They’re important to train and can make or break a person who’s strong, athletic and able to do real work.

I wrote all about training in this series, and you should check out the link right here.


To wrap things up, these pointers are simple.

Row to oblivion, learn how to pull up the right way, and be smart with your deadlifting.

You’ll have a brick wall for a back in no time, and you’ll be standing taller and wider.

The best part is the fact that it will improve your dryness strength, make your chest more prominent due to your posture, and finally create the imposing physics you seek.


5 Tips for Skin Tight & Sleeve Bursting Bicep Pumps!

1. Use Cables!

When it comes to getting a great bicep pump, both hands down. For every inch of the rep, the cables put tension on the biceps, relentlessly ripping the muscle fibers.

Blood rushes into the muscle faster under these conditions to help with performance, fight fatigue, and even to start the recovery process. When using a challenging amount of weight, the heightened blood flow caused by the skin will cause the skin to feel like it’s being stretched to the max.

The best cable exercises are seated, cable drag, curl and cable. Starting your bicep routine with these exercises will definitely have your biceps feeling pumped right off the bat.

2. Change Up Tempo!

The impact rep tempo has on getting pumped cannot be underestimated. Doing the first half of the set with a slow tempo encourages lactic acid to build, which triggers the body to send oxygenated blood into the muscle.

The second half of the set can be done with a faster rep speed, acting as a “pump”, and forcing even more blood into the biceps until you hit failure. This technique is best used with rep ranges of twenty and above.

3. Incorporate Supersets!

Taking two bicep exercises and doing them back-to-back is an awesome way to get pumped fast. When supersetting, it’s smart to hit the biceps from two unique angles to achieve more damage.

One option would include wide grip EZ-bar curls, followed by dumbbell hammer curls. The wrists are completely externally rotated for the first time and then neutral for the next.

Another way to introduce variation with a superset is to change the height of an exercise. With this approach, you could perform regular cable curls, and immediately follow by overhead cable curls. Pairing exercises in a superset leads to a higher number of reps.

4. Finish Off with Drop Sets!

When wrapping up your biceps workout, you can do it easily with drop sets. They are high in intensity and forceful amounts of blood flow to the biceps, right to the very last rep you are able to squeeze out.

The perfect bicep drop set would be machine preacher curls. The machine forces strict form from a seated position so the biceps work harder. For most of the time, you do not want to be too much between sets.

For this reason, machines are a great option, opposed to flat-loaded exercises. It’s much faster to just move a pin, keeping the intensity in your biceps even while you drop the weight.

5. Supplement Right!

Pre-workout add-ons for the gym’s goers looking for the pump. It’s important to note that when it comes to getting pumped, some ingredients are better than others.

Before I disclose what to look for, here’s some basic advice when selecting a pre-workout supplement. Do not base your decision on the biggest “buzz”, or the strongest “tingle”, because high doses of cheap synthetic stimulants will do that. The aim of a pre-workout product should be to heighten performance, fight fatigue, encourage blood flow, and support mental focus and recovery.

Two of my favorite pre-workout ingredients are Carnosyn and Pure L-Citrulline. CarnoSyn is designed to increase intramuscular carnosine levels during intense exercise. Extensive scientific studies have been done to prove how to improve performance by reducing fatigue.


Understanding how to make easier muscle growth is important.

Cell swelling and stretching of the muscle fascia are the main growth principles behind a bigger pump. All you have to do is use the training strategies I have provided every time you train biceps.

Do not hold back, do everything as I have described and seek out the pre-workout ingredients I’ve recommended.

Together, these steps will leave you biceps full of blood and everyone else in the gym wondering how you’ve made so much progress.




The Ultimate Guide to Building Massive Arms!

I have a confession to make.

For a long time, I did not really train arms. I have big arms, but they seem to have played a role in helping them, so it would not be much to help them grow when I wanted them to.

However, everyone does not have a genetic edge. And arm training takes their own day of the cycle if you really want to slap some size on them.

Hammering away at traditional dumbbell curls and rope pressdowns for days can do the arms some good, but there are plenty of alternatives that can spark some serious growth in lagging arms.

First, however, I’ll start with the most obvious two in my books.

Tip 1:Start Doing More Chin Ups!

Chin ups with a palms-in grip are a terrific way to target the biceps in a way that most curls will not hit. The overhead hanging position activates the brachialis muscle, which can help add a lot of upper armature and a more pronounced “peak” in the biceps when flexed.

It’s tough to hit in other curry variations, so do you get your benefit in your program. Plus, they double as a great upper body strengthener and back developer. Who would not want that?

If you’re struggling with the idea just take a look at gymnasts. You will rarely find one with poor biceps development – and that’s due to the nature of their sport. Plenty of hanging sweaters dominate the main events, and they have the biceps development to show for it.

Tip 2:Dips – Another Staple!

As long as you can handle it, there’s no reason to be in your arms training routine. They’ll make your arms grow in a hurry.

Many make the mistake of stopping at 90 degrees or just above all of their reps. Instead of working in that small range, use the entire range of motion available. Do not stop your eccentric rep until your biceps touch your forearms. Do not touch weighted dips until you can perform 12 unbroken reps under control using the above technique. You’ll be sure to see gains.

Also, be sure to perform parallel bar dips, and not bench dips. When you have your hands behind you on the edge of a bench, they do not just do it, but they are also inclined to have the shoulder joint bear load in an incorrigible internally rotated position. 9 times out of 10, that spells trouble. Using parallel bars solves this problem instantly.

One more thing:Many people who deal with the problem of pain and suffering. In the box of dips, making the surface area of the dip bars will be thicker the amount of joint stress the load is more evenly distributed through the palm of your hand.

Tip 3: More on Triceps – Hit the Long Head!

The further away your upper arm moves from your waist, the more of the head of your triceps you’ll hit when training them. Using this knowledge, it means pressdowns, bench presses, and even dips will be used in the past. The rules for these movements are simple:

.Keep the elbows in as best as you can. If you’re using a bar, check this out.
.Intend for the biceps to remain vertical. If you’re seated, it can help to slide forward in your seat by a few degrees. That will help with shoulder range of motion.
.Avoid driving the elbows forward first. Think about “throwing” the handles of the weight machine to a target, and pretend that the target is behind the back of your head.
.Focus on higher reps before you focus on the weight. This can be stressful on the elbow joints in a hurry if the loading is too high.

Tip 4:If You’re Gonna Curl, It’s Hammer Time!

Nothing wrong with some curls as long as you get brachioradialis muscle contracting while you’re at it. That’s going to come with a neutral grip – at least at peak contraction. Hammer curls are the perfect solution and will be ready for biceps and forearms in a hurry. You can use them, but they will provide a much more constant force curve for tension throughout the rep.

Remember: it’s not a lot to encourage your biceps, and it’s logical that they’re going to respond to the demand for a biomechanics perspective. Adding time under tension by way of high repets, rest breaks, and other extended set methods will leave them screaming, while creating the pump of their life.

One Last Thing: Don’t Fear Training to Failure!

For a long time We have to remember that our goal is to build muscle and add size, then performance should actually be on our list of priorities.

That means failure should be something we welcome at various points during our workouts. It does not even have to be limited to our final set. Bodybuilders will often be on the same page with this thinking. Chasing a training effect and total muscle fatigue is more important than keeping the weight up, or workout to workout.

Wrap Up!

The triceps make up 60 percent of the upper arm. Hitting them hard and often will trigger some of the most significant size gains you make. As for the biceps, going for the most bang for your buck is your key to seeing change happen.

Most of all, if you’re after bigger arms, but you’re a “functional” training zealot who’s married to the barbells, it’s time to bite the bullet. If you want a muscle to grow, you’ll generally have to isolate it. It’s time to add an arms day to your arsenal. You’ll be splitting sleeves in no time.





Top 10 Deadlift Variations to Build Muscle Mass

The deadlift is one of the most popular movements of all-time.

And most think you should include some of the deadlift in your program for it to be considered a sound workout.

While there are a lot of deadlift variations, those included here are considered the best of the best.

1.Conventional Deadlifts

The version that everyone starts with, the physical mass and strength of the body, with an emphasis on legs and back (and associated muscles). The term should be included in the scope of the application of the law.

To perform, stand with feet hip-width apart and grasp bar just outside the feet. Remember: do not pull the bar up the body. Rather, by pressing the floor, achieving full extension through the hips and knees, and keeping the core and lower back tight.

Begin each rep in the same position. Do not fully settle between reps. Stay tight and limit between complete tension and full engagement of all working muscles.

2.Sumo Deadlifts

Electromyography (EMG) measurements have shown that they are more likely to be effective in targeting the muscles compared to the conventional deadlift (and variations of).

Requiring greater foot positioning, the sumo dead allows the thighs to be lowered closer to the floor, thus activating more leg muscles. The trapezius muscles of the back along with the shoulders are also recruited to a larger extent, with less emphasis on lats and lower back commitment.

The sumo variation is often preferred as it removes pressure from the lower back while allowing more weight to be lifted. An overarching of the lower spine is effectively neutralized. This movement is particularly beneficial for taller and less secure.

3.Romanian Deadlifts

Because it does not require complete hip and knee extension, the Romanian deadlift is often considered an isolation movement. However, because it engages the back, glutes, core, and, to a greater degree, the hamstrings, many consider it a solid compound lift.

It is certainly one of the very best movements for strengthening and developing the later chain (hamstrings, glutes and back), but this is not the case.

While adhering to the usual deadlift requirements (bend at the torso while keeping the knees fixed at the same angle throughout. Lower the bar slowly to knee height while achieving good hamstring stretch. Fully squeeze at the top to achieve maximum tension through the glute-ham tie-in area.

Unlike the stiff-deadlift deadlift, the deadlift Romanian better isolates the hams via a greater degree of sustained tension. The stiff-legged deadlift requires the bar, which inevitably causes the knees to bend and tension to be removed from the hams. For this reason the Romanian deadlift is also a safer option.

4.Trap Bar Deadlifts

Originally designed to lower the recurrence of lower back injuries, the trap bar is a hexagonal shaped apparatus in which a lifter positions themselves and performs a few select movements. It’s considered as a ‘back-friendly’ alternative to traditional bar deadlifts or squats as it places less stress on the lower spine.

Traditional deadlifts require the weight to be some distance from the hips (the body’s axis of rotation), thus forcing the lower back to act like a lift to power up the weight. This restricts the body’s ability to flex the muscles’ ability to resist flexion can become barrier to total body commitment.

This limits the amount of force that can be generated through the legs and other assisting muscles. By using a trap bar, a significant amount of force is removed from the lower spine and the movement becomes safer.

Aside from Being Sfer, The Trap Bar Deadlift Achieves Increased Levels of Peak Strength, Velocity, and Power, Making It Effective for Both Strengths and Performance.

With more of an upright position compared with the regular bar deadlift, move the knees forward as you bend into this movement and sit the hips lower than normal. Then run through the deadlifting technical standard as you press the feet and hoist the skyward weight. Because there is no bar to prevent excessive back-arching, be sure to control the lockout. Tighten all the right muscles before resetting the bar at ground level.

5.Snatch Grip Deadlifts

The set up and execution of this movement is almost identical to that of the conventional bar, with one major difference: the bar is being seized with an ultra-wide grip. The body should be closer to the ground, thus increasing range of motion (one of this movement’s many advantages).

Few people try the snatch-grip deadlift as it can be extremely difficult to execute. However, as soon as you get stronger, you will find it to improve your hip mobility, enhance sports performance, and build impressive size, strength, and power.

Snatch-grip deadlifts really flesh-out the upper back and traps. This is one reason why Olympic weightlifters are especially jacked in these areas. As well, this movement may be less important for lowering the body weight.

Also, rather than using deficit deads to enhance overall performance, the snatch grip is effectively the same job with less stress on the lower back and more on the upper back / traps.

6.Rack Pull Deadlifts

Rack pulls can be a great alternative to regular deadlifts as well as less likely to be used. we leg muscles.

By pulling the bar from a rack So while you can achieve more back from the deadlifts, performance performance will be reduced to regular deadlifts.

On the upside, deadlifts rack do not pay the body as much as their full range counterpart. With less nervous system activation, which may be more important

7.Single-Leg Romanian Deadlifts

More of a performance enhancer than a total-body mass builder, the single-leg Romanian deadlift builds core stability and improves balance and coordination to optimize any sporting skill-set.

This movement challenges the three primary balance systems (proprioception, vestibular and visual). As such, it increases the ability to maintain a desirable center of gravity and improves its ability to control the body during a range of different movements. The single-leg RDL also greatly challenges the ankle, hip and knee joints, making each more stable and less susceptible to injury.

The single-leg RDL can be used for both strength and conditioning and rehab purposes.

To perform, stand with one leg on the floor and hold a weight on this side. Slightly bend the supporting knee by around 15-20%. Hip hinge on the regular deadlift and lower the twist to where it’s parallel to the floor. Squeeze the glutes, thrust the hips forward, and drive the torso back to the starting position.

8.Dumbbell Deadlifts

Because the weights used for the dumbbell are more important, more coordination, balance and agility is needed to complete this movement.

The other major difference between the dumbbell deadlift and its barbell counterpart is that the lifter does not have to reach out of their legs to grasp the resistance. Thus less stress is placed on the lower back, and greater isolation of the muscles can be achieved.

In fact, by varying the placement of the dumbbells, different muscles can be engaged In this way, four sets of dumbbell deadlifts incorporating different load placements can effectively target the muscle of the overweight.

Adopt a regular deadlift stance and place a dumbbell on the outside of each foot. Bend the knees more than when completing a conventional deadlift (thighs horizontal to the floor). Keep arms straight while pressing the feet to achieve full lockout.

9.Deficit Deadlifts

While the snatch-grip has a negative impact on the deficit, it is likely that the snatch-grip tends to emphasize the traps, shoulders, upper back and quads.

By standing on a small platform, both range of motion and quad / later chain activation is increased. By deadlifting from a deficit, greater strength can be achieved, which translates to more muscle gains and a more permanent bar deadlift.

For the correct position, increased joint flexion of the ankles, knees and hips is required. This leads to greater power through the legs and hips. Getting the bar off the floor during the first phase of the process

And because the body is forced to work from a lower position, the target muscles are subjected to greater tension (TUT), which in turn leads to greater strength and size gains.

Many consider the deficit to be more dangerous compared to regular deadlifts due to the excessive pressure that is placed on the lower spine. However, this issue does not become neutral throughout the movement.

In fact, we are not excessively heavy, incorporating the deficit, making it an asset to whatever deadlift variation is used.

10.Reeves Deadlift

Steve Reeves, The Reeves Deadlift is a tricky movement to perform, but it does produce a substantial return on muscle-building investment.

By fatping the inner weight plates, rather than the bar, this movement severely taxes the grip and produces a massive forearm pump.

By taking the arms all the way out of the body, they are kept in a constant state of tension and the upper back. To top it off, your grip strength will be better than ever, which will enable you to handle a regular bar with relative ease. It’s perhaps no surprise that Reeves had one of the best V Tapers in all of a bodybuilding history and a decent set of forearms to go with it.