Sometimes for back thickness

[Doggcrapp]

I have guys face the bench on this machine while standing up (with the seat lowered all the way)

http://www.uc.edu/fitness/images/HammerShrug.jpg

and without a great deal of knee bend like there is in a regular deadlift (not quite stiff legged either but the exact same knee bend you would use on bent over rows)

you grab the very bottom bars (not the easier top shrugging bars--THE BOTTOM ONES--STRAP UP)

You have to kind of find your footing (usually you quickly find it on the first rep) --(you will probably realize you have to have your feet closer to the machine than you originally thought)

the first 4/5 is like a strict rack deadlift, the last 1/5 of the motion is you shrugging backwards (not upwards like a regular shrug)

(if you stand up right now and stick your chest out with your arms hanging by your sides and then you try (the motion of trying, it cant be done) to touch your elbows together in back of you while shrugging your traps thats as close as i can explain it

Hammer deadlifts (after warmups one set for 9-12 and one set for 6-8)

no freefall drop or bouncing on the return, control it down and lightly touch and go. on the return if your face and head is passing right close to the top of that upright seat, you are probably doing it right)

[briantgibbs]

hey dante, just read your interview in the new iron man mag.. very informative. i think ive read it six times now. thanks

[Doggcrapp]

I got weird exercises Ive been using on people for years---does this stuff bore you guys or you want to hear more tweaks and variations of things I do?

[briantgibbs]

I got weird exercises Ive been using on people for years---does this stuff bore you guys or you want to hear more tweaks and variations of things I do?

tell us more

[Doggcrapp]

throw me a bodypart

[Adrenaline Rush]

I got weird exercises Ive been using on people for years---does this stuff bore you guys or you want to hear more tweaks and variations of things I do?

u dont even need to ask Dante, if your typin, we are reading...........

[briantgibbs]

something tweaked for chest.

[teckno05]

throw me a bodypart

OOO DO U HAVE ANY FOR BICEPS!!

LIKE A TWISTY PINKY SWIRTL 47 DEGREE ANGLE CURL!! *faints*

lol just throw out excerises im imagining this becomeing a stickie

"DC EXCERSIZES"

[IronBrendan]

HAMMIES

and wtf? The interview is out?

[briantgibbs]

HAMMIES

and wtf? The interview is out?

yup bought it today

[Doggcrapp]

biceps teckno

get a pulldown bar and attach it to a low cable pulley--grab the bar with a wide grip (grab it at the bends in the bar--yes i know thats wide)--thats how wide i want this to be

you know when you do a regular barbell curl and you curl it up and you kind of lean back and curl the bar in up over the hitch--in front of your delts--so its kind of a relief for a second-you dont do that here--there is no locking it in with your forearms vertical

you either put one foot in front of the other for balance or lean over slightly at the waist (im talking slight lean with chin out in front--dont overthink this and lean over too much). Everytime you curl up you hit your chin (or it doesnt count) and control the return. So there is no "oh thank god i got the bar up, now i can rest" hitch in this at all. Its curl it up to your chin while your slightly leaning forward (however you want to get into that stance) --and then control the return all the way down till your arms are absolutely straight and then curl again

15-30rp with 20 rp being the best

[Shawn "Future" Bellon]

Dante, although it's a strength I would love to hear anything regarding quads...and maybe some tris as well.

[mister69]

great post dante,


I would like to hear if you have anything for calves.


Thanks dante

[Doggcrapp]

with you future because you are a damn beast on quads and are highly advanced i would probably have you do your favorite 3 exercises in your rotation

probably squats, hacks, and maybe panetta squat machine, or box squats, or front smythe squats or a different leg press than below --whatever you want to do for your 3rd exercise

and then i would make your widowmaker the best leg press in your gym

on squat day i would have you do the leg press for 20 reps
on hack day i would have you do it for 25 reps
and on the 3rd exercise (whichever you chose) i would have you do the leg press widowmaker for 30 reps

(and you have to beat those everytime they come up--and im talking as deep and full presses as you can safely do)

(knowing your power thats probably going to be about the weight of an African elephant)

[briantgibbs]

dantes created a land slide.. guess your going to be typing all night