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December 26, 2005
The Best and Worst Hamstrings Exercises
The Worst Hamstrings Exercise: the Leg Curl
The most likely 'gain' that you are going to report from this exercise impostor is back pain from trying too hard and getting your hip flexors in the action.
Working the hammies as knee flexors just is not productive (unless you are using Dr. Yessis’ GHG machine). Treat them as hip extensors and you might eventually come to the gym wearing shorts.
The Best Hamstrings Exercise: the Good Morning
My friend Marty Gallagher, a former coach of the Powerlifting Team USA, laments, “Why does such a manly drill have such a ‘hearts and flowers’ name?”
I have no idea. But I know that your hamstrings will fill out like a pair of footballs once you put good mornings in your regimen.
Make sure to keep your back arched and do not go any deeper than parallel. Do not think of leaning forward, rather keep sticking your butt out while looking straight ahead until you reach the right depth.
As a bonus, good mornings will boost your squats into orbit, which is why they are a favorite with most top Russian powerlifters.
For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today
Posted by james at 8:30 AM | Comments (1)
December 19, 2005
The Best and the Worst Quads Exercises
The Worst Quads Exercise: Any Machine Exercise
Just say no to machines when it comes to leg training! If you cannot, get help.
Leg extensions are worthless and can be tough on the knees – as the latter are vulnerable without the backup of contracting hamstrings. Ditto for the Hack squat machine, not to mention additional problems from knee hyperflexion.
And the leg press is nothing but an ego lift. Sure, you can impress someone who has never touched a weight with a 1,000 pound leg press. People in the know would be more impressed with a squat with one third of that poundage.
The Best Quads Exercise: the Squat
Nobody does it better. You may opt for any reasonable variation of the squat – the Olympic squat, the powerlifting squat, the front squat, the one-legged squat, the duck style deadlift or the trap bar deadlift – as long as you squat.
For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today
Posted by james at 6:40 AM | Comments (1)
December 12, 2005
The Best and the Worst Lower Back Exercises
The Worst Lower Back Exercise: the Sissy Deadlift
You have heard of a sissy squat but not a sissy deadlift? -- You have seen it, Comrade, trust me.
This grotesque deadlift mutation calls for a weight lighter than your top curl and demands that you lock your knees and twist your neck to check out your butt in the mirror.
This exercise in vanity will get you nothing but back, neck, and knee problems; your spinal erectors will remain flatter than a road kill.
The Best Lower Back Exercise: the Deadlift Lockout
Be generous with plates and pull a barbell from your knee level or slightly above. Use a staggered powerlifting grip or straps. Keep your whole body, especially your stomach and butt, tight.
Frank Zane digs the partial deadlift for a reason. What reason? -– Do the drill and you will not have to ask.
For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today
Posted by james at 6:39 AM | Comments (2)
December 5, 2005
The Best and the Worst Glutes Exercises
Worst Glutes Exercise: the Fire Hydrant and Anything Else that Happens in a 'Muscle Sculpting' Class
What a pathetic, demeaning exercise. Get off your knees, you are not a dog. Besides, the glutes are very powerful. It takes a lot more than repetitive butt squeezes to get them to shape up.
Best Glutes Exercise: the Hip Pull-through
Facing away from a cable machine, stick your arms between your legs and grab a triceps pushdown rope attached to the low cable. Keeping your arms straight take a step forward to load your muscles. Now squeeze your glutes and drive your hips forward while locking out your knees. If your knees stay bent, the drill will not work.
In addition to a hard butt you will get your deadlift moving, both the start and the lockout. Louie Simmons’ famous powerlifting club swears by this exercise.
For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today
Posted by james at 6:01 AM | Comments (0)