Thread: post your secret moves

Here are some of mine.

But if I post them, they won't be secret any more.

I run backwards on the tread mill, it does wonders for my shredded glutes.

I do this thing with my hips.... oh nevermind.

bodyweight cable flyes..

take all the weight off and extend the cables to full extensions with your arms in front of you, like an angled pushup. keep your feet straight and lower your body down in the range of motion you would do the eccentric of a fly.. then contract back up in a fly motion and squeeze..

this annihilates your pecs. Once this gets easy, put you feet on a swiss ball and bring your upper body parrallel to the floor before contracting back up

"Cable Crunches are great for ab development because it's a really foundational movement and different than most other ab exercises. You can use a lot of resistance and not bother your lower back. It works best with shorter guys (I'm 5'8") or women because you need to be able to stretch your torso out on the lat pulley and still be supporting the weight.

I do this on the seated lat pulldown with about 200-210 lbs and a wide bar. I like the parallel grip lat bar. A wider grip will help with this if you're a little taller. If you're too tall you'll go too slack at the top of the rep or just do half rep.

1) make sure you have a really solid seating with your knees locked firmly under the knee pads. You can push up with your toes to lock yourself in position because you want all the movements from the abs only.
2) Since you're doing a lot of a weight and maybe a lot of reps, you want a really solid, comfy grip on the handle. I like Big Backs, of course, but whatever floats your boat. Just make sure you can get those extra reps and stay focused on your abs and not your slippery palms.
3) execute your ab crunches, using only your ab muscles to pull the bar down as far as you can and hold it for the crunch; then let your abs out in a slow controlled manner and go ALMOST to full stretch. Don't go completely slack.
4) You can go straight down the middle or do left/right alternates or full left and right sets.

There is another really unique kind of leg raise i'd love to share, but it's hard to explain verbally. Maybe I'll get some video.

www.BigBackGrips.com

Originally Posted by HeavyBomber

I do this thing with my hips.... oh nevermind.

Please don't say you dance like Van Damme...

Originally Posted by jakeypooh

bodyweight cable flyes..

take all the weight off and extend the cables to full extensions with your arms in front of you, like an angled pushup. keep your feet straight and lower your body down in the range of motion you would do the eccentric of a fly.. then contract back up in a fly motion and squeeze..

this annihilates your pecs. Once this gets easy, put you feet on a swiss ball and bring your upper body parrallel to the floor before contracting back up

Jakeypooh, I'd pay money to see this.

Okay I'm lying - I'm Scottish to my bones but I'd still love to see a vid.

Originally Posted by Built

Please don't say you dance like Van Damme...

You like it, don't you lie now.

dumbbell power snatches.

snatch dumbell off of floor.

One-armed Dumbell shoulder press.

Originally Posted by Built

Please don't say you dance like Van Damme...

Um..... no

not really a secret but I never see anyone else do them and most people in my gym give me a funny look when I do.

if you watched evan centopani's training videos on MD in '07 you saw them.

you lay on a flat bench with a straight bar like you're going to a a skullcrusher/lying tricep extension but tilt your elbows back a little bit and lift your head up a little bit and lower the bar behind your head rather than to the forehead; it stretches out the inner triceps head much more and you'll definitely feel it the next day after the first time you try it.

another trick is to not shower for a week and that way you get all the equipment to yourself

Originally Posted by Captn'stabbin

here a good way to find those obscure exercises that may just give you the edge your looking for.

Squats.

Originally Posted by Triple Threat

But if I post them, they won't be secret any more.

-lol- Seriously.
I could tell ya, but then i'd have to kill you

Okay, for real, I actually have a page on my blog like this:
Got Built? » Move! (Exercises I really like)

On the shoulder module, cleans and Oly bar corner presses are the keys to my recent shoulder development, and I show how to MacGyver yourself a glute ham raise under the article by the same name.

I would but they don't allow nudity on this part of the forum

Originally Posted by Built

Jakeypooh, I'd pay money to see this.

Okay I'm lying - I'm Scottish to my bones but I'd still love to see a vid.

Here you go: Google: TRX chest fly

Muscle Ups are one of my favorites

Originally Posted by yellowmoomba

Here you go: Google: TRX chest fly

Thanks, but I meant from Jakeypooh - he's meaty!

Originally Posted by Built

On the shoulder module, cleans and Oly bar corner presses are the keys to my recent shoulder development

I added the corner press to my shoulder routine after trying it out. I love it.
If you really want to learn "secret moves" just read the posted workout routines, you're bound to learn something.

Awesome - another convert! Glad you found those as helpful as I have.

I'm not sure but is this Built doing her Van Damme dance?

YouTube Video

one arm pinky push-ups

I can only dream of dancing like Elaine... <sigh>

Originally Posted by Built

Thanks, but I meant from Jakeypooh - he's meaty!

lol.. I don't go to the gym much anymore now that I've got my rack in my garage. I don't have a cable flye at home either... next time I go to the gym and am doing chest, I'll be sure to get a vid for you.

A preworkout shake consisting of a cup of Geritol and 40 grams of protein.

First I put my back to the cable row machine. Then I put my weighted pullup/dip harness on backwards over my hips. I hook in. Then I work my forward thrust. It's slow low reps alternated with fast for 15-20 minutes. Sometimes I'm done in like a minute and a half.