Set the bench at a 35-400. Supinate (twist your hands so that your pinkies rotate inwardly forward) at the bottom of the curl, curl up and then lower slowly. Work up to big weights in this exercise and you'll be sporting impressive guns. Ab Bicycling: In a crunch position, hands clasped behind neck, begin a "bicycling motion," as if pedaling a bike. As your left knee comes forward, twist your right elbow towards it and likewise, twist your left elbow towards the right knee as it comes forward.
Top Deadlifts:
Also called "Rack Deads." This is basically the top portion of a deadlift. Start with the pins set just below knee-height. With your back arched and traps tight, deadlift the weight up to full lock-out by driving your hips forward forcibly. After each two-week period, drop the bar down one hole in the rack, until you are doing a full-range deadlift. You will be able to use big weights in this exercise and, by the time you reach full-range, you will notice a dramatic improvement in your deadlifting strength. I recommend only using wrist straps on your heaviest sets (if at all) in order to build grip strength. In order to work a wider variety of muscles, I recommend that you alternate by using a traditional stance (moderate foot placement with your hands about shoulder-width on the bar) the first time through. When you are ready to start again at the top position, use for a sumo-stance (feet very wide and hands close together) for the next four to six weeks. You will develop different muscles and avoid and weak links this way.
Wide Front Chin:
Use a grip slightly wider than shoulder-width. These are always done to the front (pull your collarbone up to the bar). As in most back exercises, pausing at the contracted point increases lat stimulation. If you are unable to chin with bodyweight, use front lat pulldowns until your strength improves.
Undergrip Lat Pulldowns:
With a shoulder-width underhand grip on a straight pulldown bar, pull until the bar reaches the nipple area. Lift your ribcage and arch your back for a better contraction. Pause at full contraction and sqeeeeeeze!
Rear Delt Flyes:
Use the reversible pec deck machines for these or, if one isn't available, go with the traditional rear delt raise with dumbells. Single-DB French Press: Support a dumbell with the inside plates of one side resting in your palms (so that the handle runs between your thumbs and forefingers of each hand). While standing or sitting upright, press the dumbell from behind the back of shoulders to a fully extended position overhead. Your upper arms should remain stationary during the movement with the elbows pointing upwards toward the ceiling.
Habit Seven:
Make RitualsWhile building an impressive physique can be a Herculean task, involving hours of strenuous training, stringent dietary practices, and numerous personal and social sacrifices, it is also supposed to be fun. In order to maintain the high level of discipline necessary to achieve your goals, it is important to make the process enjoyable.
Allow me to share a few of my favorite ways of doing this. Prior to workouts, my training partner and I would meet for coffee, either at one of our homes or a nearby (and cheap) restaurant. We would use this as an opportunity to "get our heads in gear" and discuss some of our goals for that day's training session.
A few times a month, we would also plan "weekend workout safaris." This involved traveling to hardcore gyms within a ninety-minute radius in order to soak in some diverse equipment and atmosphere. We would also sometimes arrange to meet with competitive lifters or bodybuilders that trained there in order to trade training tips and techniques.
Another useful ritual for those who train with a partner, is the impromptu wager. If I know my training partner has hit a sticking point on his squats, I might mention before a set that if he is able to complete six deep reps with a particular weight that that weekend's post-workout steak and eggs is on me. This seems to be effective since his squat total is increasing right along with my tab at the local diner. These techniques make striving for our training goals seem more like play and less like work.
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