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PVC pipe (home depot) is cheap and cuts in a chop saw just the right size to slip over your adjustable dumbbells: Get the fat pipe for big forearm pump. Then do your farmer's walk.

Just keep your elbows in, not flared out. You'll be fine.

If you must use the smith: Incline press to upper chest (near neck). shoulder width. 5x5s 30 second rest between sets. Dumbbell decline flyes 5x5s 30 second rest. This is what I use at the moment and I like it. Good luck. Look up 5x5s on the net.....lots of info. For a change-up after some time...

Well swfl: This thing reminds of the bowflex and friends who bought one. They got so tired of changing the various elements of the machine that.... into the closet it went. An alternative? Well, after over 20 years of lifting, I know lots of deltoid routines. LOL. Burrn

Looks pretty decent and probably a good idea but...... it seems a pain to put it on. After the novelty of it wears off. You might get tired of strapping it on every workout?

Maybe an extra set or two on the smaller arm.....just a wee bit more work. Dumbbells or cables. WEIRD: my left arm is a bit smaller, but stronger than my right. I can curl more with it and usually win arm wrestling matches with the left.....but I am a righty.....go figure. I agree...

Oh man: After reading those, I needed to sit in my lazyboy chair for a while. Scary Hard Work!!!!!!

Hmmmmm: so what is your point chipmunks?.....not shocking or funny.

It certainly does work. The old school lifters did what they called breathing squats and then would then do pullovers with barbell over bench. Look up John Grimek. He was Mr. America in the forties, big dude and all natural. he stretched those ribs a lot. Got a nice big chest that way. Just a...

Hey Jimmy: That was a great link.(rest pause). Thanks

Hey NOK: what gets me workin', and I have a home gym, is just getting on the web and searching various articles, videos, new research in bodybuilding. This gives me the mental inspiration to work harder. I always hated doing a journal and stuff, but it really works to keep track and better...

Yep G. that first little warmup set is important. Example strict standing dumbbell curls.....warmup with 25s or 30s 10 or so reps, 30 second rest, grab two 50s, do 5x5s with 30 second rest between. I then like to finish with a constant tension set 4 up 4 down with the 30s. that is it for biceps...

Ok Ok Don't mean to offend, but in Bodybuilding .com I got a ton of answers on this one right away. lol

Just curious and maybe taking a poll: How many of you feel that drinking can affect your gains? I know that some feel NO booze at all is the answer. Me? I have at least a beer each night and on the weekend a J.D. on the rocks. Hey don't answer this thread unless you are over 21......lol!

I think that both pyramid methods you mentioned are viable and good......for a while. Always good to change things up though. I really like the 5x5 routine at the moment. I only rest 30 seconds between each 5. Good luck and I'm sure some of the guys will give great advice on this as well.

Hey.....not bad for an Irishman. Thanks, Burrn, the Scot. lol

Thanks guys. I'll give it a shot.

Great advice you guys. Just a twist on that: I like to lower the weight a bit, flip right over and do leg curls.....but I guess you gotta have a flat bench with the extension apparatus on the end. But man what a leg fry when you alternate between the extensions and the curls.

Old school hack squats with barbell behind you are known for giving a sweep and cut quads if you do em' high rep. Platz used to love extensions ( he has a nice sweep no?).

YEAH G. I'm going to stick with the alternates and I do like the cable lateral behind the back. I work high reps and then do a last constant tension set 4 up 4 down. Nice pump.