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- Joined
- Jun 16, 2005
- Messages
- 111
What have I to offer you this grand day -- one more fantastic day in the
amazing life of a bomber -- that will stimulate arm growth, improve the
shape of the chest, increase back thickness and add power to the legs? How
does one gain muscular weight and lose bodyfat and achieve dramatic lines
of muscle separation? About energy and stamina and high spirits; how does
one eat and train to assure these longed for qualities?
We want to know, I hear you say with increasing volume, curiosity and
restlessness. We’re told there are no secrets, but what are the unseen
clues, where are the deeper answers and how do we travel the mysterious
path to advance with certainty? Answers, we want answers! That’s all we
ask.
Worthy questions, valuable goals, admirable zeal -- the answers are
blowin' in the wind.
Great! Thank you very much! We humble ourselves, expose our hearts and you
pass along trite, quasi-poetic dribble and expect us to dissolve. You’re a
bomb, Bomber. May your hairline be ever-receding.
I am and it is, but what I say is true.
About arms, I recommend you work bis and tris together in the same workout
on the same day in the same breath. You wouldn’t prepare a ham and Swiss
cheese sandwich on rye and eat the ham on Monday, the cheese on Tuesday
and the bread on Wednesday, would you? Well, it’s same with training. You
don’t eat milk products on one day and grains on another, fish on Saturday
and foul on Sunday. Think about it... but not for long.
Furthermore, I’m one of those obnoxious lifters vociferous about the
highly refined and technically advanced methodology of supersetting. Might
I add they are mentally and physically superior, as well? Try them before
your next high-protein, low-carb meal and delight in their benefits.
Opposing-muscle-group supersets are particularly rewarding for comfortable
and enduring workouts. Same-muscle supersets are crazy unreal for stubborn
muscle blasting. They make a grownup cry.
And arm workouts are non-existent without standing barbell curls with a
little righteous body-thrust and lying triceps extensions with a heavy
straight bar. You’ve got to work hard and relentlessly, but you don’t need
to hurry or race. Move like an earthmover, not a go-cart, a soaring eagle
not a frantic hummingbird.
Three sets of 6 to 12 reps will do, but four are better. We’re not
scratching an itch, people; we’re seeking hypertrophy. Two sets are for
kids and girls and the fragile. One set is for the poor fellow they put to
rest yesterday at dawn.
Whadaya mean you heard it all before? So have I. It’s what works, don’t
blame me. Change your grip, your groove, your focus, rep speed; feel
deeper and more completely.
Never push or pull a weight with the primary goal to move it from point A
to point B; make the muscle do the work -- engage, focus on and feel the
tissues involved, their strain, pump and pain. Now you’re weightlifting.
Now you’re weight training. Now you’re working out.
Who, seeking coconut deltoids, does not perform steep incline dumbbell
presses and thrusting sidearm lateral raises? They are the choices of
champions since Grimek revealed his magnificence in the '30s. Press behind
necks and bent-over laterals cannot be beat to spread the shoulders and
mound their posterior regions, blending them into the upper back. You must
be prepared to work long and hard for delt development, and willing to
accept the ensuing pain and fatigue.
They’re a tricky multidirectional muscle group, requiring attention to
exercise form and discovery of muscle responses. A little leaning forward
or back, to lock out or not to lock out, heavy weight or light weight,
high or low reps, explosive movements or slow, focused movements, last-rep
intensity or controlled-rep intensity -- these are the choices. The
answers determine your muscle mass and rate of growth and where it occurs;
how enjoyable and fulfilling the process is; the muscle-shape and
muscle-power proportion; and the cost at which progress is made -- is it
painful, endurable, does it lead to injury, and, if so, to what level.
Shoulders bursting with power, contour and striation can be seen without
x-ray vision. They emit, they exude, they shout out loud.
Behind every man and woman, regardless of gender, is the back. And,
paradoxically, a strong back is way out front when it comes to physical
performance, health and fitness. Studies indicate that more men and women
suffer from chronic back problems than they do any other muscular
disorder. Limitations in back function slow a guy or gal to a crawl. Life
goes by and the stricken watch. They’re healthy in all ways, attractive,
energetic and bright; no systemic disease and no paralysis or heartburn,
herpes or flat feet. It’s the lower back from lack of exercise and tossing
the luggage in the trunk on the first day of vacation.
The back, despite its importance as a supportive bodypart, is one mass of
exciting muscle, or I should say, has the potential to be. Here’s where
you, the construction crew of one, come in. You get to do deadlifts,
bent-over rows and wide-grip barbell rows. Start light, take your time,
practice form and focus -- you are conditioning the region forever. When
you’ve learned the rules of engagement through attentive, assiduous
practice, add some steel. Go heavy for awhile -- till your pants fall off
-- and then hit a period of clean, well-formed reps with the accent on
extension and contraction. Seasonal urges, weight gain or leaning phases,
stamina or power- directed -- these determine your program.
Healthy and complete back and lat development depend on dedicated cable
training:
~ Overhead pulldowns to the front with a widegrip for lat width
~ Overhead pulldowns to the rear for width and upper-back muscle
development
~ Overgrip close-grip for lat and upper-back density
~ Under-grip for biceps and serratus and minor pec development, plus
mid-back exertion
and assist in developing freehand chinning performance
~ Medium-width parallel-handle bar for mid-back thickness and lat
exertion
One of the most versatile single exercises for bountiful muscular
stimulation and exertion is the seated lat row, or low-row cable movement.
Full extension stretches the torso and hams, and positions the lower back
for considerable exercise, the kind of full-range, moderate-weight
exercise that develops the erectors without premature free-weight risk.
Pulling the handle to the mid-torso requires intense biceps, grip and
forearm effort. Pulling and arching and contracting the muscles of the
back at the peak of the exercise builds strong, thick and shapely lat and
back muscles. The full-forward, fully controlled eccentric motion
completes the rep for further muscle growth. This is a core muscle
exercise with extensive internal force in the torso and midsection. The
rhythm of the consecutive reps (4, 5 sets x 6 to 15 reps) places a
decent-to-serious demand on the heart and lungs. Note: You’ve got a nice
exercise for busy moms. Even some pec involved as you arch the back and
force the chest and ribcage region out and up.
The chest, according to the world this side of the Mir Space Station,
cannot be developed without the bench press. Yeah, yeah, yeah! Tell it to
your orthopedic. The bench press for all your straining gives you decent
torso thickness, some front delts and adequate triceps. Along with the
package you might expect chronic and limiting shoulder injury. It’s built
into the rigid groove. Take the bench to first base or the second down, go
one or two rounds bobbing and weaving, but don’t expect to score. Moderate
and heavy dumbbell presses at various levels of incline and cable
crossovers with intensity are more pectoral engaging. They provide the
mass, power, shape and muscularity.
Tracing the words of today’s thoughts -- guesswork, daydreams, white lies,
conjecture and hearsay -- indicates we have incoherently served the upper
body. According to my records that leaves the midsection, lower body and
cardio unattended. My records also show you want me to be brief.
Okay, brief:
Legs) Extensions, leg curls, calf raises followed by squats unless you
refuse or cannot; leg presses do well. 3 to 4 of everything for 8 to 12
reps, as you feel it.
Gut) Any 10-minute variation of crunches, leg raises, hanging leg raises,
rope tucks and hyperextensions.
Cardio) More or less, 15 -20 minutes of bike or treadmill, HIIT mixed
joyfully with straight-time input.
This has been a reminder to young and old, guys and gals, thin and bulky,
dark and light, fit and unfit, pros and cons... the whole adorable mob.
When flying, bombers, its wings and wind and how you maneuver the craft.
Practice regularly, be attentive, fuel up, watch the gauges, don’t carry
excess cargo and know your destination. Go high and far.
God’s speed... Dave Draper
amazing life of a bomber -- that will stimulate arm growth, improve the
shape of the chest, increase back thickness and add power to the legs? How
does one gain muscular weight and lose bodyfat and achieve dramatic lines
of muscle separation? About energy and stamina and high spirits; how does
one eat and train to assure these longed for qualities?
We want to know, I hear you say with increasing volume, curiosity and
restlessness. We’re told there are no secrets, but what are the unseen
clues, where are the deeper answers and how do we travel the mysterious
path to advance with certainty? Answers, we want answers! That’s all we
ask.
Worthy questions, valuable goals, admirable zeal -- the answers are
blowin' in the wind.
Great! Thank you very much! We humble ourselves, expose our hearts and you
pass along trite, quasi-poetic dribble and expect us to dissolve. You’re a
bomb, Bomber. May your hairline be ever-receding.
I am and it is, but what I say is true.
About arms, I recommend you work bis and tris together in the same workout
on the same day in the same breath. You wouldn’t prepare a ham and Swiss
cheese sandwich on rye and eat the ham on Monday, the cheese on Tuesday
and the bread on Wednesday, would you? Well, it’s same with training. You
don’t eat milk products on one day and grains on another, fish on Saturday
and foul on Sunday. Think about it... but not for long.
Furthermore, I’m one of those obnoxious lifters vociferous about the
highly refined and technically advanced methodology of supersetting. Might
I add they are mentally and physically superior, as well? Try them before
your next high-protein, low-carb meal and delight in their benefits.
Opposing-muscle-group supersets are particularly rewarding for comfortable
and enduring workouts. Same-muscle supersets are crazy unreal for stubborn
muscle blasting. They make a grownup cry.
And arm workouts are non-existent without standing barbell curls with a
little righteous body-thrust and lying triceps extensions with a heavy
straight bar. You’ve got to work hard and relentlessly, but you don’t need
to hurry or race. Move like an earthmover, not a go-cart, a soaring eagle
not a frantic hummingbird.
Three sets of 6 to 12 reps will do, but four are better. We’re not
scratching an itch, people; we’re seeking hypertrophy. Two sets are for
kids and girls and the fragile. One set is for the poor fellow they put to
rest yesterday at dawn.
Whadaya mean you heard it all before? So have I. It’s what works, don’t
blame me. Change your grip, your groove, your focus, rep speed; feel
deeper and more completely.
Never push or pull a weight with the primary goal to move it from point A
to point B; make the muscle do the work -- engage, focus on and feel the
tissues involved, their strain, pump and pain. Now you’re weightlifting.
Now you’re weight training. Now you’re working out.
Who, seeking coconut deltoids, does not perform steep incline dumbbell
presses and thrusting sidearm lateral raises? They are the choices of
champions since Grimek revealed his magnificence in the '30s. Press behind
necks and bent-over laterals cannot be beat to spread the shoulders and
mound their posterior regions, blending them into the upper back. You must
be prepared to work long and hard for delt development, and willing to
accept the ensuing pain and fatigue.
They’re a tricky multidirectional muscle group, requiring attention to
exercise form and discovery of muscle responses. A little leaning forward
or back, to lock out or not to lock out, heavy weight or light weight,
high or low reps, explosive movements or slow, focused movements, last-rep
intensity or controlled-rep intensity -- these are the choices. The
answers determine your muscle mass and rate of growth and where it occurs;
how enjoyable and fulfilling the process is; the muscle-shape and
muscle-power proportion; and the cost at which progress is made -- is it
painful, endurable, does it lead to injury, and, if so, to what level.
Shoulders bursting with power, contour and striation can be seen without
x-ray vision. They emit, they exude, they shout out loud.
Behind every man and woman, regardless of gender, is the back. And,
paradoxically, a strong back is way out front when it comes to physical
performance, health and fitness. Studies indicate that more men and women
suffer from chronic back problems than they do any other muscular
disorder. Limitations in back function slow a guy or gal to a crawl. Life
goes by and the stricken watch. They’re healthy in all ways, attractive,
energetic and bright; no systemic disease and no paralysis or heartburn,
herpes or flat feet. It’s the lower back from lack of exercise and tossing
the luggage in the trunk on the first day of vacation.
The back, despite its importance as a supportive bodypart, is one mass of
exciting muscle, or I should say, has the potential to be. Here’s where
you, the construction crew of one, come in. You get to do deadlifts,
bent-over rows and wide-grip barbell rows. Start light, take your time,
practice form and focus -- you are conditioning the region forever. When
you’ve learned the rules of engagement through attentive, assiduous
practice, add some steel. Go heavy for awhile -- till your pants fall off
-- and then hit a period of clean, well-formed reps with the accent on
extension and contraction. Seasonal urges, weight gain or leaning phases,
stamina or power- directed -- these determine your program.
Healthy and complete back and lat development depend on dedicated cable
training:
~ Overhead pulldowns to the front with a widegrip for lat width
~ Overhead pulldowns to the rear for width and upper-back muscle
development
~ Overgrip close-grip for lat and upper-back density
~ Under-grip for biceps and serratus and minor pec development, plus
mid-back exertion
and assist in developing freehand chinning performance
~ Medium-width parallel-handle bar for mid-back thickness and lat
exertion
One of the most versatile single exercises for bountiful muscular
stimulation and exertion is the seated lat row, or low-row cable movement.
Full extension stretches the torso and hams, and positions the lower back
for considerable exercise, the kind of full-range, moderate-weight
exercise that develops the erectors without premature free-weight risk.
Pulling the handle to the mid-torso requires intense biceps, grip and
forearm effort. Pulling and arching and contracting the muscles of the
back at the peak of the exercise builds strong, thick and shapely lat and
back muscles. The full-forward, fully controlled eccentric motion
completes the rep for further muscle growth. This is a core muscle
exercise with extensive internal force in the torso and midsection. The
rhythm of the consecutive reps (4, 5 sets x 6 to 15 reps) places a
decent-to-serious demand on the heart and lungs. Note: You’ve got a nice
exercise for busy moms. Even some pec involved as you arch the back and
force the chest and ribcage region out and up.
The chest, according to the world this side of the Mir Space Station,
cannot be developed without the bench press. Yeah, yeah, yeah! Tell it to
your orthopedic. The bench press for all your straining gives you decent
torso thickness, some front delts and adequate triceps. Along with the
package you might expect chronic and limiting shoulder injury. It’s built
into the rigid groove. Take the bench to first base or the second down, go
one or two rounds bobbing and weaving, but don’t expect to score. Moderate
and heavy dumbbell presses at various levels of incline and cable
crossovers with intensity are more pectoral engaging. They provide the
mass, power, shape and muscularity.
Tracing the words of today’s thoughts -- guesswork, daydreams, white lies,
conjecture and hearsay -- indicates we have incoherently served the upper
body. According to my records that leaves the midsection, lower body and
cardio unattended. My records also show you want me to be brief.
Okay, brief:
Legs) Extensions, leg curls, calf raises followed by squats unless you
refuse or cannot; leg presses do well. 3 to 4 of everything for 8 to 12
reps, as you feel it.
Gut) Any 10-minute variation of crunches, leg raises, hanging leg raises,
rope tucks and hyperextensions.
Cardio) More or less, 15 -20 minutes of bike or treadmill, HIIT mixed
joyfully with straight-time input.
This has been a reminder to young and old, guys and gals, thin and bulky,
dark and light, fit and unfit, pros and cons... the whole adorable mob.
When flying, bombers, its wings and wind and how you maneuver the craft.
Practice regularly, be attentive, fuel up, watch the gauges, don’t carry
excess cargo and know your destination. Go high and far.
God’s speed... Dave Draper
