One of the most impressive aspects of the bodybuilder’s physique is the infamous “V” taper. You know, the type of shape that makes it look possible to jump of a cliff, spread you lats, and do a little hang gliding. Think about the physiques of some of ourmost massive Mr. Olympias...Lee Haney, Dorian Yates, Ronnie Coleman, and Jay Cutler. They all shared one thing in common...backs so wide that each lat had its own zip code! Problem is, truly wide lats are a rare commodity indeed and although I see dozens of trainees toiling away in the gym doing set after set on the lat pulldown machine, sometimes with the whole weight stack, so few of them are challenging the width of a single doorway. So where does the problem lie? Well, as I see it, there are several.


WRONG EXERCISES

Although the lat pulldown is a wonderful back movement that certainly has its place, it can not replace the true back builders like chins, pullups, bent rows, seated pully rows, T-bar rows, dumbell rows, and deadlifts. Those that do not make these exercises the foundation of their back routine are not only narrow minded, but will always be narrow period!

POOR FORM

This is perhaps the most prevalent problem in faulty back training and the number one reason, in my opinion, that spectacular back development is so rare. Usually one or all of the following mistakes are made by most when training back...1) Too much weight is used! Stop swinging and jerking and control the exercise throughout the entire ROM, 2) Failure to “set the body” correctly during the movement! Keep your chest out, shoulders back, and a slight arch in your lower back...and you must keep this position throughout the movement, 3) Not using a thumbless grip! By bringing your thumb to the same side of the bar as the rest of your fingers you will effectively take some of the forearm flexors and biceps out of each lat exercise. Reinforce your grip with lifting straps if you must.

LACK OF ANGLES AND GRIP VARIATIONS

The back is a very complex group of muscles and for full development you must assault it from unique positions and angles as well as utilize the effects that different grips provide. You should include one exercise in which you pull vertically (pulldowns, pullups), one in which you pull horizontally (seated pully rows, seated machine rows, Hammer rows), and one in which you pull from the floor in a “bent” position (bent barbell rows, T-bar rows, dumbell rows, spider rows). In addition, perform one exercise with an underhand grip, one with an overhand grip, and one with a parallel grip.

NOT USING PULLOVERS AND STIFF ARM PULLDOWNS

Both of these exercises isolate the lats and teres muscles right where they tie into the armpit, and they do so without any bicep or forearm activation. This is very advantageous as they can be used to “pre-exhaust” the lats before rowing and pulldown exercises are performed, or, they can be used at the end of a back workout to get just a bit more out of those lats when the biceps are beginning to tire.


THE WING-MAN WORKOUT

EXERCISE 1

PARTIAL RACK DEADLIFT
exercise image placeholder
2sets

4-6reps

--rest
Set at just below knee height

EXERCISE 2

UNDERHAND-GRIP BARBELL BENT ROW
exercise image placeholder
3sets

7-9reps

--rest

EXERCISE 3

CLOSE-GRIP SEATED CABLE ROW
exercise image placeholder
3sets

10-12reps

--rest

EXERCISE 4

WIDE-GRIP LAT PULLDOWNYou'll need: Adjustable Cable Machine, Lat Pulldown Bar, BenchHow to
Wide-Grip Lat Pulldown thumbnail
3sets

13-15reps

--rest

EXERCISE 5

DUMBBELL PULLOVER
exercise image placeholder
2sets

16-20reps

--rest



THE ULTIMATE LAT WORKOUT FOR A BIGGER BACK




      How did Arnold build his iconic biceps? With hard work—and lots of it.

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps
.


ARNOLD'S FAVORITE CURLS

Cheating barbell curls were a favorite exercise that he included in his regimen from the time he was a teenager. “The cheating barbell curl stands alone for building mass,” he once stated. Likewise, Arnold loved incline dumbbell curls. He would set the incline bench to an angle of about 45 degrees to ensure maximum stretch throughout his biceps.
Arnold considered one-arm concentration curls to be the ultimate movement for adding peak to the biceps. Although the shape of one’s biceps is largely determined by genetics, concentration curls do target the outer head of the biceps, which is the one that creates arm height when flexed.
The Oak would finish off his biceps with standing alternating dumbbell curls, which he’d sometimes do with a device called an arm blaster. This would help him keep his elbows pinned to his sides, isolating his biceps even further.
In the end, he performed between 20 and 26 sets of this grueling work twice a week, on Tuesday and Friday evenings.

ARNOLD'S BASIC BICEPS ROUTINE

ExerciseSetsReps
Cheating Barbell Curls5-88-12
Incline Dumbbell Curls5-88-12
One-arm Concentration Curls510
Standing Alternating Dumbbell Curls510


BUILD ARMS LIKE ARNOLD SCHWARZENEGGER







People always seem to mention my chest when discussing my bodybuilding physique. You might say it was my best body part. You could also say that I’m something of an authority on the subject, considering how well-developed my pecs were.
As such, I’d like to discuss improving weak points in your chest. Problem is, many people think overall lack of size is their only weakness, when they should consider other aspects as well. Let’s address some typical pec shortcomings.

OUTER PECS

If your outer pecs aren’t fully developed, your chest will lack that crucial fullness for which I was famous. My favorite way to hit the outer chest was with dumbbell flyes performed to specifically target this area. First, lower the dumbbells as far as possible without risking injury - go for maximum stretch at the bottom. Then, when returning to the top, stop about three-quarters of the way up to focus all your effort on your outer pecs; coming up to where the dumbbells touch slightly disengages this area. Dips are great for hitting the outer pecs as well. Go as deep as possible and stop three-quarters of the way up.
Also, take as wide a grip as you can (outside of shoulder width) when doing barbell incline and flat-bench presses to target your outer chest. Again, lower the bar all the way to your chest, then stop three-quarters of the way up to the top.


INNER PECS

Cable crossovers are especially effective for targeting your inner pecs, since you maintain tension on your muscles when your hands touch. At this point, it’s very important to squeeze your pecs, whether you cross the handles or not; this helps create that distinct line in the middle of your chest.
You can use dumbbell flyes and barbell presses to work the inner pecs as well. With flyes, bring the weights together at the top and squeeze your pecs hard for 2-3 seconds. On presses, simply move your hands to shoulder width or slightly closer, and keep your elbows out and away from your body.

UPPER PECS

You might think I’m going to suggest doing incline presses and flyes, but there’s much more to it. On inclines, I used to change the angle of the bench every set. I started at 15 degrees, then went up to 25, then 35, then 50 degrees. I often did two, sometimes three, sets at each angle. That way, no part of my upper chest escaped training.
I also firmly believe in incorporating heavy days to develop maximum size in the upper pecs. Once a week, I did extra-heavy inclines, no more than five or six reps per set. To complement that, I worked as many muscle-shocking principles into my routine as I could: forced reps, rest/pauses, drop sets, etc.

GET ARNOLD SCHWARZENEGGER'S CHEST




Arnold Schwarzenegger VS Ronnie Coleman ! Who Is The Best Bodybuilder




Take a good, hard look at your pecs, then use these Arnold-approved tips to improve them.

Arnold Schwarzenegger
Get Arnold Schwarzenegger's Chest


People always seem to mention my chest when discussing my bodybuilding physique. You might say it was my best body part. You could also say that I’m something of an authority on the subject, considering how well-developed mypecs were.
As such, I’d like to discuss improving weak points in your chest. Problem is, many people think overall lack of size is their only weakness, when they should consider other aspects as well. Let’s address some typical pec shortcomings.

Outer Pecs

If your outer pecs aren’t fully developed, your chest will lack that crucial fullness for which I was famous. My favorite way to hit the outer chest was with dumbbell flyes performed to specifically target this area. First, lower the dumbbells as far as possible without risking injury - go for maximum stretch at the bottom. Then, when returning to the top, stop about three-quarters of the way up to focus all your effort on your outer pecs; coming up to where the dumbbells touch slightly disengages this area. Dips are great for hitting the outer pecs as well. Go as deep as possible and stop three-quarters of the way up.
Also, take as wide a grip as you can (outside of shoulder width) when doing barbell incline and flat-bench presses to target your outer chest. Again, lower the bar all the way to your chest, then stop three-quarters of the way up to the top

Inner Pecs

Cable crossovers are especially effective for targeting your inner pecs, since you maintain tension on your muscles when your hands touch. At this point, it’s very important to squeeze your pecs, whether you cross the handles or not; this helps create that distinct line in the middle of your chest.
You can use dumbbell flyes and barbell presses to work the inner pecs as well. With flyes, bring the weights together at the top and squeeze your pecs hard for 2-3 seconds. On presses, simply move your hands to shoulder width or slightly closer, and keep your elbows out and away from your body.

Upper Pecs

You might think I’m going to suggest doing incline presses and flyes, but there’s much more to it. On inclines, I used to change the angle of the bench every set. I started at 15 degrees, then went up to 25, then 35, then 50 degrees. I often did two, sometimes three, sets at each angle. That way, no part of my upper chest escaped training.
I also firmly believe in incorporating heavy days to develop maximum size in the upper pecs. Once a week, I did extra-heavy inclines, no more than five or six reps per set. To complement that, I worked as many muscle-shocking principles into my routine as I could: forced reps, rest/pauses, drop sets, etc..

Get Arnold Schwarzenegger's Chest

If it makes athletes muscular and powerful, can steroids really be all that bad for you?

In your heart of hearts, you know steroid abuse can't be good. And your heart is telling you the truth. Even when used to treat medical conditions, anabolic steroids have all kinds of common side effects.
What, exactly, is so bad about steroids? WebMD is here with the FAQ.

What Are Steroids?

Don't confuse anabolic steroids with corticosteroids, warns physiatrist Kenneth Mautner, MD, of Emory University. Anabolic steroids are used to build up muscle. Corticosteroids are used to dampen overactive immune responses and reduce swelling.
The anabolic steroids abused by athletes are synthetic versions of testosterone, a male hormone. Both men and women naturally produce testosterone. But like all hormones -- which regulate the body's most basic functions -- throwing one's testosterone out of balance can have wide-ranging consequences.

Why Do Doctors Prescribe Steroids?

Doctors prescribe anabolic steroids to treat certain specific medical conditions. For example, they may be used to treat the muscle wasting seen in AIDS. Steroids may also be used to treat delayed puberty or loss of testicular function.
Mautner notes that doctors are not allowed to prescribe steroids to enhance a person's athletic performance.

Are Steroids Illegal?

Yes. Without a doctor's prescription for a medical condition, it's against the law to possess, sell, or distribute anabolic steroids.
Legal prosecution can be a serious side effect of illicit steroid use. Under federal law, first-time simple possession of anabolic steroids carries a maximum penalty of one year in prison and a $1,000 fine. For first-offense trafficking in steroids, the maximum penalty is five years in prison and a fine of $250,000. Second offenses double this penalty. In addition to federal penalties, state laws also prohibit illegal anabolic steroid use.
Anabolic steroids are powerful hormones. They affect the entire body. Some of the side effects are common to all users. Other side effects are specifically related to your sex and age.
Men who take anabolic steroids may:
  • Develop breasts
  • Get painful erections
  • Have their testicles shrink
  • Have decreased sperm count
  • Become infertile
  • Become impotent
Women who take anabolic steroids may:
  • Grow excessive face and body hair
  • Have their voices deepen
  • Experience menstrual irregularities
  • Have an enlarged clitoris
  • Have reduced breast size
  • Have a masculinized female fetus
Both men and women who take anabolic steroids may:
  • Get acne
  • Have an oily scalp and skin
  • Get yellowing of the skin (jaundice)
  • Become bald
  • Have tendon rupture
  • Have heart attacks
  • Have an enlarged heart
  • Develop significant risk of liver disease and liver cancer
  • Have high levels of "bad" cholesterol
  • Have mood swings
  • Fly into rages
  • Suffer delusions
Teens who take anabolic steroids may:
  • Have short height due to arrested bone growth
  • Girls may suffer long-term masculinization
Since steroids are often taken by injections, there is also the risk of getting HIV or hepatitis infection from an unsterile needle or syringe.
"There are a lot of side effects of steroids," Mautner tells WebMD. "They are not good for you. It is like Russian roulette. Five people may take them and have no long-term problem. The sixth may end up dead."

Why Steroids Are Bad for You :(


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Yeah, She Squats!

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