 |
 |
 |
|
|||||||
| Photo Gallery | Register | Members List | Videos | Blogs | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: BigBackGrips.com |
Massive Assistance Thread
 |
|
|
LinkBack | Thread Tools | Display Modes |
06-20-2007, 12:41 PM
|
#1 |
|
PowerBuilder
Join Date: Apr 2006
Location: Trinity University, San Antonio, Texas, USA
Posts: 468
|
Massive Assistance Thread
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com from bb.com
TRICEP ASSISTANCE Pure Power Included.... jm press floor press dumbell tricep extension pushdowns skullcrushers close grip bench I myself revolve around jm presses, dumbell tricep extensions, pushdowns, and weighted dips. If I had a power rack, I'd be hitting the floor presses hard too. Also did normal bench press with chains. It is big on your triceps too, especially when all that weight comes onto the bar as the chain comes off the floor, and it really adds up in your lockout area. ---------------------------------------------------------------------------------- Deejay Spike Included.... elbows out extensions french press (= close grip bench press sorry) overhead french press ---------------------------------------------------------------------------------- Teen Powerlifting included.... cable exstensions exstensions to forehead,nose, chin and neck pull overs behind head exstensions on a bench.... ---------------------------------------------------------------------------------- Healthy n Fit included..... Half presses are cool ---------------------------------------------------------------------------------- Pazza included... Close grip speed bench 10 sets of 3 reps as fast as you can! ---------------------------------------------------------------------------------- MJB included Anyone ever did close grip bench with chains? Even hits the tris harder then reg. close grip or reg bench. Take about 10Ibs of your normal CGB and add two 5/8" chains (1 set) or two 1/2" sets ---------------------------------------------------------------------------------- Deciever Included... JM Press w/ chains and or bands ---------------------------------------------------------------------------------- P0w3rlifter Included... incline standing sled exstensions (Irby's own invention) and its many variations of incline, seated, ect. GLUTE AND HAMSTRING ASSISTANCE Deejay Spike Included... glute hams reverse hyper squatting pull troughs arch back gm romanian deads cable leg curls high heeled leg press ---------------------------------------------------------------------------------- Teen Powerlifter Included.... stiff leg deads stiff legs from mats ---------------------------------------------------------------------------------- Anteaus Included... Weighted Hyperextension - my fav ---------------------------------------------------------------------------------- Healthy n Fit Included... Good Morning squats ---------------------------------------------------------------------------------- Phil T Included... think that good mornings are excellent for glute/ham/lumbar strength. If you do them properly, they hit the hams harder than stiff-legged deads! My squat is getting back (recovering from a hip injury) and I think good mornings are a big reason why. I'm up to 225 for 8-10 reps for anywhere from 3 to 5 sets after warmup. Try 'em. Theyr'e grrrrreat! Deciever Included... Band Leg Curls Glute Ham Pushup (dont if you dont have a glute ham raise) ---------------------------------------------------------------------------------- P0w3rl1fter Included... band leg curls, in my opnion best assistance for the ham, backwards stiff legged sled dragging (slaughters the glutes), backwards bent legged sled dragging, duck walk sled drags glutes: see hams (most of which aplly to the glutes), bent over sled drags, UPPER BACK Teen Powerliftr Included... face pulls shrugs dumbell shrugs, cable shrugs rows: 1-arm rows,t-bar rows,high bench rows,supported row, slightly bent over row, bent over row ---------------------------------------------------------------------------------- Deejay Spike Included... reverse fly's ---------------------------------------------------------------------------------- Cantbenchthebar included Pullups ---------------------------------------------------------------------------------- p0w3rlift3r Included... Pullups on olympic rings ---------------------------------------------------------------------------------- Tony1 Included... Sternum chin-ups Narrow parallel-grip chin-ups Subscapularis pull-ups Seated rope cable rows to neck One-armed eccentric chin-ups One-armed arc dumbbell rows Strive machine rows .. and provided a link with descriptions - Testosterone Nation - The Top Seven Upper Back Exercises ---------------------------------------------------------------------------------- Deciever Included... Face Pulls DELTS Deejay Spike Included... front plate raise one arm dumbell press military press push press overhead fly's One arm dumbell press ---------------------------------------------------------------------------------- Teen powerlifting Included... seated db presses upright rows...take EZ bar and touch chin ---------------------------------------------------------------------------------- Healthy n Fit Included... Dumbell military presses LOWER BACK Deejay Spike Included... pull troughs reverse hyper hypers goodmorning stiff 'n straight leg rounded beck deadlit (caution with that one) ---------------------------------------------------------------------------------- Pure Power Included... Zearcher Good Mornings seated zearchers. ---------------------------------------------------------------------------------- Teen Powerlifter Included... zercher lifts from a rack Description--you get a rack, your normal power rack would work..put it on the saftey part...put a towel on the bar, keep your legs straight bend over put the bar in the zercher mode (between the forearms) and then jsut straighten yourself up, i find them better then good mornings, you can also do it straight back, rounded back, and a bent knees position ---------------------------------------------------------------------------------- Anteaus Included... Partial deads (from pins) AB ASSISTANCE P0w3rL1fter Included ... heavy upper roped sled drags, zerchers all sorts, standing crunches with bands, strapped in abs, bands in a roman chiar --------------------------------------------------------------------------------- Deejay Spike Included all situp types (flat, incline, decline) wood chop side bends etc etc roman chair situp reverse deadlifts ! great for hip flexors and abs -articles-- Testosterone Nation - The Evolution of Ab Training Testosterone Nation - Awesome Abs - Stage 2 Testosterone Nation - The Thinking Man's Guide to Ab Training Testosterone Nation Testosterone Nation - Real Abs Testosterone Nation -ab training articles-- Testosterone Nation Testosterone Nation Testosterone Nation -text-- Abdominal Work: do one or more of the following. Note exercises "A" & "B" works either front or oblique depending how they are done, AC@ through AG@ are for the front abdominal and AJ@, AK@, & AL@ are for the oblique muscles, and AI@ works all areas. Be sure to always work both. (Usually 90% of all abdominal work is exercises AA@ or AB@ because these are done standing which is how your abs are used in a meet.). Be sure to go heavy on Friday and Monday but ab work can be done every day. Lat Machine Abs: Stand facing away from the machine with a rope held to back of the neck. They are done to the side to work the obliques. A medicine ball can be held between the legs for additional pressure. These are usually done for very high reps. Also these can be held statically for up to 30 seconds. Also these can be done continuously for 1 to 2 sets for 2 to 4 minutes. These can also be done sitting in an incline seat facing away from the machine. OR Leaning Abs: Attach a strap to the squat rack and your belt and lean back and do crunches with weight. Also can attach to the side of your belt and lean to the other side to do oblique. OR Hanging or Lying Leg Raises: Use weight when possible with either knees bent (roll shoulders forward when doing these) or straight. Also each rep can be held for 5 seconds. OR Hanging from a chin-up bar: Raise feet to the bar for as many reps as possible. OR Weighted Sit-Ups: These are best done with the legs straight so the hip flexor are worked as well. You can also use a cable held to the back of the head. Also these can be done on sitting on a ball. OR Spread Eagle Sit-Ups with weight: Place legs in a AV@ or spread eagle position and so that they can be held stationary (possibly under a squat rack) then do sit-ups with weight held to forehead. OR Seated Zercher Squat: Sit on the edge of a bench and have partners hand you a bar which you will hold in the bend of your arms and then bend forward trying to bring the plates as close as possible to the floor then sitting up again. This exercise also works the lower back. OR Static Sit-Ups: With legs straight pausing each rep in a half sit-up position for 5 to 6 seconds while holding a weight or cable to the back of the head. You can hold a medicine ball between the legs to increase pressure on the abs. Also can be done straddling one leg for single rep sets. OR Hit your abs repetitively with an iron bar: Hit all the different areas. This will teach your abs to contract individually. OR Side Bends with dumbbells, low cable, or with bar across your back: You do not need to bend far for any of these exercises. Try to use weight approaching body weight. OR One Arm Overhead Side Press OR Russian Twists: Lay face up in a regular hyper extension machine with your upper body hanging off with dumbbells at arms length twist from side to side. You do not need to bend far for any of these exercises. Drag weight: These can be added as additional work to your program. Drag weight on this day (and Monday) for 6 sets of 200 feet each. These can be pulled on a flat surface or up a slight grade. They can also be pulled in any one of the following manners. Forward or backward (these should be done standing upright, not leaning or bending over, and keep the weight up on the heels). Forward with rope held between the legs at knee level or lower. Or with the rope around your ankles in each of the four directions (forward, backward, and to each side). If this last option is used simply go to failure in each direction, you probably will not be able to drag 200 feet. Otherwise drag up to 135lbs or more on this day walking as fast as possible ---------------------------------------------------------------------------------- CALF ASSISTANCE P0w3rl1fter Included ... glute ham raises, standing calf raises, seated calf raises, static calf holds, donkey calf raises (all diff. hieghts), bent over (at waist) sled drags (also a bad ass excercise), farmers walk (different surfaces) tiberias: tiberais raises |
|
|
|
|
|
|
|
06-20-2007, 12:45 PM
|
#2 |
|
PowerBuilder
Join Date: Apr 2006
Location: Trinity University, San Antonio, Texas, USA
Posts: 468
|
SpazNet's contribution:
SQUAT Main Assistance Front Squats Olympic Squats Wide Stance Squats Bottom Assistance Low Squats Dead Stop Squats Pause Squats Box Squats Lockout Assistance Chain/Band Squats* Reverse Band Squats* Bulgarian Squats High Box Squats Lunges Step-Ups Secondary Assistance Zercher Squat Walkouts Rack Lift Ups Pistols Hack Squats GHR's Reverse Hyperextensions Cable/Band Pull-Throughs Leg Presses/Shuttle Presses Good Mornings Calf Raises Abdominal Exercises Power Jump Squats Depth Jumps w/Barbell Bounds Tuck Jumps DEADLIFT Main Assistance Stiff Leg Deadlifts Romanian Deadlifts Sumo Deadlifts Front Squats Hack Squats Trap Bar Deadlifts GHR's Good Mornings Hyperextensions Cable Pull-Throughs Bottom Assistance Platform/Block Deadlifts Lockout Assistance Chain/Band Deadlifts* Reverse Band Deadlifts* Rack Pulls Bent-Over DB/BB/Cable Rows DB/BB Shrugs Secondary Assistance Zercher Deadlifts Suitcase Deadlifts Upright Rows Reverse Hyperextensions Forearm/Grip Exercises Side Bends Abdominal Exercises Power Snatch Clean High Pulls Dimel Deadlifts Bounds BENCH Main Assistance Wide Grip Bench Presses Pause Bench Presses Cambered Bar Bench Presses Lockout/Rack Bench Presses Board Bench Presses Floor Press Chain/Band Bench Presses* Reverse Band Bench Presses* Secondary Assistance Dips Incline/Decline Bench Presses Dumbbell Bench Presses Overhead Barbell/Dumbbell Presses Close Grip Bench Presses DB/Cable Flyes Tate Press JM Press Skull-Crushers Decline French Press DB Overhead Extensions Upright Rows Power Speed Benches Rack-Speed Benches Medicine Ball Tosses Plyometric Push-Ups *Best Suited for Competitors |
|
|
|
|
|
|
|
06-20-2007, 12:45 PM
|
#3 |
|
PowerBuilder
Join Date: Apr 2006
Location: Trinity University, San Antonio, Texas, USA
Posts: 468
|
taken from bb.com
|
|
|
|
|
|
|
Linear Mode
