Turn the triceps cable pushdown station into a serious triceps mass building machine with the triceps PRESSdown. Regular PUSHdowns, as you all know, are performed by moving the forearms in an arc and emphasizes the lateral (outer) head of the triceps muscle. HOW TO PERFORM AND SPECIAL POINTERS:       The[…]

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TRICEPS PRESS DOWN

KILLER VARIATIONGive your conventional dumbbell shoulder presses a little twist by performing it in an ALTERNATE manner. It is very easy to press let’s say 70lb dumbbells simultaneously for 10 reps but if I ask you to press the 70lb  dumbbells in an alternate manner (10 reps each shoulder) you’d[…]

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ALTERNATE DUMBBELL SHOULDER PRESS

South African Classic Bodybuilding  Champion and  International competitor, Joe Manjoo gives us some tips on building the X-Frame   A note on Joe Manjoo, classic champion of South Africa: From Durban, Kwa-Zulu Natal Joe shows a perfect example of a physique built on old-school principles which is thriving in the modern bodybuilding scene, holding its own[…]

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BUILDING THE X-FRAME

ELTON HORN’s ADVICE ABOUT BICEPS   Advice from Elton Horn, Overall champion of South Africa in 2010.       “Reduce the weight you’re using to first learn to get the feel in your biceps. The biceps is a small muscle and does not need a lot of weight to grow.[…]

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CHAMP’S ADVICES: ELTON HORN ABOUT BICEPS

WARNING! DON’T GET TRAPPED!!   Massive traps is the mark of a bodybuilder but many are overzealous in having it developed without looking at balance in the shoulder musculature. Muscular balance in the shoulder region is as much important as balance between your quads and your calves, for instance. It[…]

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TRAP BUILDING TACTICS

UNATI FABE SECRET FOR BUILDING A THICK CHEST   “I love doing heavy incline with high reps and I never go ful up with the bar when doing Chest moves, I also prefer doing drop sets when doing chest while reps are between 12-15reps.”     Unati’s Special technique: Bottom[…]

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CHAMP’S ADVICES: UNATI FABE ABOUT PECS

Your greatest hurdle towards your dream physique may not be catabolism, lack of nutrients, a broken limb, a bad joint or the price of protein foods but simply EGO. Ego can be your biggest enemy for several obvious reasons that I will illustrate using two examples: KAI GREENE Kai is[…]

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BODYBUILDING ADVICE: LEAVING THE EGO ASIDE

FUNCTIONAL ANATOMY  The brachioradialis is located at the upper outer region of the forearm and should not be confused with the brachialis, the latter being an upper arm muscle. Perhaps the best bodybuilder to use as anatomy chart to display the brachioradialis is Mr. Olympia Phil Heath who is “gifted”[…]

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FOREARMS: BEEFING THE BRACHIORADIALIS

THE SUMO STANCE DEADLIFT This variation of the deadlift brings the inner leg muscles (adductors) more into play as well as the glutes. Adductor muscle strength is very important for knee stability and as a contributor to overall leg mass. If you analyse the leg pictures of Tom Platz you[…]

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DEADLIFT VARIATION: THE SUMO STANCE

NARROW GRIP PULLEY ROWS Low Pulley rows are mostly performed with a narrow grip and using a V-bar handle. This is the most common way that it is performed in gyms worldwide and I am sure you have performed most of your low pulley rows this way. Using the narrow[…]

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CHANGING GRIPS ON THE LOW PULLEY ROWS