Poundstone Power: Eat Clean, Get Jacked

Nutrition tips from the strongest man with a six-pack Derek Poundstone

Bent-Over Barbell Row vs. Old Fashioned T-Bar Row

Both moves work the back, but which move is better at targeting the lower lats

7 Tips From a World Class Squatter

Inflate your wheels with these strategies from a man who specializes in squatting bar-bending loads

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want

4 Moves to Bring Your Biceps to New Heights

Add some elevation to your cannons with these targeted bicep exercises

The Top 4 Leg-Day Machine Exercises


Free-weight exercises are important. But you can get more out of your leg session by adding machine exercises that will help you meet your physique goals

It's possible to complete a leg workout without a machine movement, but it's pretty darn hard. If you're working your leg muscles hard, you can get so tired you can hardly stand up. So as you're finishing up leg day, throw in a couple of machine exercises that put your leg muscles under additional stress without you having to worry so much about form or balance

Here are my top four leg-day machine exercises

Squat Machine

About the Move: Few machines simulate the movement of an actual free-weight squat as well as the squat machine. The squat is one of the best thigh-and-glute builders and should be a staple of every leg routine. If you have a tendency to round your back with the barbell, the squat machine can help you learn proper form. So it's a good way to learn squats, as well as a good, safe way to the end your leg day when your legs are screaming at you to stop

Why We Like It: Standard squat machines have an inherent advantage over the Smith machine because the pathway isn't strictly limited to the vertical plane; with the squat machine, you can achieve additional horizontal movement. The shoulder padding also comes in handy, spreading the contact across a larger surface area than a Smith can

The larger footplate on the squat machine gives you room to use a number of foot positions to easily shift emphasis from the quads to the glutes and hamstrings. The machine is also good for intensity-boosting techniques. For example

Paused reps at the bottom of the movement
One-and-a-halfs when you go only halfway down every other rep to get 20 peak contractions for each 10-rep set
Rest-pauses, allowing you to go quickly into and out of the start position
Eccentric/isometric machine pause squats

Hack Squat


About the Move: The hack-squat machine positions your body about halfway between a standing squat machine and a lying squat machine, supporting your body to protect your lower back. EMG analysis shows that, similar to squats, the hack machine hits your vastus lateralis and vastus intermedius. But the hack does a better job of hitting the inner thigh adductor brevis and magnus.[1] It also provides a greater range of motion around the knee joint

Why We Like It: Like the squat machine, the hack squat's large footplate offers a wide range of foot positions. This allows you to shift the emphasis from inner to outer thighs, and from the quads to glutes and hamstrings—though the depth of the squat affects emphasis as well

To complement your full-range training, use 1.25 times your 1RM do half squats over just the top portion of the ROM sets. Do this for 3 sets of 6 to challenge your quads

Leg Press


About the Move: The leg-press machine is a quad machine. By creating almost a right angle between your torso and legs, the leg press decreases the ROM around your hips, diminishing hamstrings and glute activation and putting the load right on your quads. Using a lower foot placement will increase your quad workout even more

Why We Like It: Once again, the machine's large footplate allows you to reposition your feet to adjust muscle-group stimulation. One of my favorite leg-press techniques is best saved for the end of the workout. Your goal is to do 4 dropsets. Start with your 10RM, do 10 reps, then remove about 20 percent of the weight (10 percent if you're more advanced) and do another 10. Keep repeating this until only a single plate remains on each side

As with all exercises, make sure you do the leg press with the proper form

Butt Blaster



About the Move: For some lame reason, the butt-blaster machine has been pigeonholed as a "woman's exercise." But men who fall for this miss out on the opportunity to do some major glute work. Unlike the leg press, the butt-blaster machine works through a wide ROM around the hip joint while keeping your knee relatively stable. This helps to focus the movement on your glutes and upper hamstrings

Why We Like It: It's easy to overload your glutes on the butt blaster, and since you don't have to balance a load, you can push hard to failure. In fact, post-failure techniques like dropsets are super simple to implement on a butt blaster. Try alternating legs without stopping to rest between sets. It'll add intensity and make you happy leg day is almost done

3 Bench-Press Errors And How To Fix Them


Seasoned lifters know it's not "how much you bench" that matters, but just "how." If you want to watch your numbers—and your upper body—grow for years, rather than flaming out in pain and disappointment, you need to be ruthless about your technique

You're Flaring Your Elbows At The Wrong Time

Some amount of elbow flare is inevitable in a powerlifting-style bench press. The issue is when it happens. If you start the press with your elbows flared, your lift is doomed from the start. It's also a very inefficient way to move weight. If your elbows flare at the end of the lift, that's a sign that your shoulders are losing their stable position in the joint, which is just as bad

What to do instead: Both Mike and Alan are insistent that correct elbow position starts with your upper back

"We want to keep our sternum high, shoulders tucked behind us," Mike says. "This is not only going to stabilize your shoulder, but it's going to allow for proper pressing using the proper muscles: our chest, shoulders, and triceps, while keeping the bar in the perfect path"


How to nail it: Drilling that technique is part of the answer. So is doing a lot of band pull-aparts

"Start from a width the same as your bench press," Alan says. "Pull until it touches your chest. This should give you the sensation of pulling your shoulder blades together and keeping a tight upper back to support you while you bench. You can also do this with a cable machine"

Your Leg Drive Is Driving In The Wrong Direction

Mike says leg drives can be a bit "overrated," and you only need to watch a few online PR videos to see why. Plenty of lifters act like the legs are lifting the bar, when it's more like they're just pushing you into a position where your real pressing muscles can take over

If your butt is coming off the bench on max-effort reps—or any reps at all—then you're guilty here

"This is incorrect, inefficient, and if you're a powerlifter, it's a red light," Alan says

What to do instead: The goal with a leg drive is to push you onto your traps and the solid foundation of your upper back. This requires a more horizontal angle. Rather than driving your feet into the ground and keeping your butt up, drive your feet into the front of your shoe, and drive your toes into the ground as if you were doing a leg extension out in front of you

How to nail it: Mike gleaned this tip from all-time bench great Eric Spoto, and says it worked wonders for him and countless others


"Once you unrack the weight, flex your legs about 80 percent. You're forcing toes through the front of your shoe, knees out, flexing those quads," he says. "Once you're on your way up, after the bar leaves your chest, flex that extra 20 percent and drive your legs 100 percent as hard as you can to keep that stability and keep yourself driving back onto your traps"

You're Pressing In A Straight Line

Powerlifting is all about efficiency, right? So why not pick the shortest and straightest route from chest to lockout? Because, unlike the squat and deadlift, that isn't actually the way to get the most out of your "main movers" of the lift: the chest, shoulders, and upper back

What to do instead: To make the most of your strength and avoid anatomical vulnerabilities, you'll need to press with a slight arc. After the bar touches on your chest, press back over your face and toward the rack. If you've got your back locked down tight and leg drive dialed in, this should happen naturally


The workout to build bigger arms


HOW IT WORKS
The main way we know to build muscle is by lifting heavy weights, but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method


One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it doesIt doesn’t get any more old school than this, a bar above you and you pulling yourself up until you can’t pull yourself up anymore. Pull-ups are great for back, shoulders, arms and chest. You can make a giant set consisting of lat pulldowns followed by pull-ups. That’ll hit your upper body like crazy. Basically, combine pull-ups with any kind of upper body exercise for more bang for your workout buck

DIRECTIONS
Complete the workout once per week, resting at least a day before and after any other upper-body training. Perform the pairs (marked “A” and “B”) as supersets: You’ll do one set of A, then a set of B, rest, then repeat until all the prescribed sets are done. Perform exercises 3 and 4 as conventional straight sets

THE WORKOUT
Dumbbell Crush-Grip Preacher Curl



Sets: 4 Reps: 10–12 Rest: 0 sec
Sit at a preacher bench with a dumbbell in each hand. The top of the pad should come up to your armpits. Push the ends of the dumbbells together hard so you feel tension in your arms, shoulders, and chest. Curl the weights while maintaining this tension

Close-Grip Bench Press



Sets: 4 Reps: 20 Rest: 2 min
Lie on a flat bench and grasp the bar with hands shoulder-width apart. Take the bar out of the rack and lower it to your chest before pressing it back up

Incline Dumbbell Curl



Sets: 4 Reps: 5 reps/5-second hold Rest: 0 sec
Set an adjustable bench to a 45- to 60-degree incline and sit back against it with a very light dumbbell in each hand. Allow your arms to hang. Without moving your upper arms, curl the weights. After each rep, lower the weights until your arms are bent 90 degrees. Hold this position for five seconds. Repeat the process for five total reps and five holds— that’s one set

Lying Triceps Extension



Sets: 4 Reps: 12 Rest: 2 min
Lie on a flat bench with a dumbbell in each hand and press the weights over your chest. With palms facing each other, bend your elbows and lower the weights to the sides of your face. Keep your elbows pointing toward the ceiling

Barbell Curl



Sets: 1 Reps: 100 Rest: As little as possible
Hold an empty bar with hands shoulder-width apart. Perform 10 curls, taking three seconds to lower each rep. Immediately afterward, perform 10 more reps, taking only one second to lower the bar. Alternate this pattern—slow and fast negatives—until you reach 100 reps

Band Pushdown



Sets: 1 Reps: 150 Rest: As little as possible
Attach a light band to a sturdy overhead object and grasp an end with both hands. Brace your upper arms at your sides and extend your elbows to lockout

6 of The Best Old School Bodybuilding Exercises


When talking about modern bodybuilding the conversation quickly tends to steer in the “yeah, but Arnold and those 70’s Gold’s Gym guys were the REAL deal” direction of endless “Pumping Iron” nostalgia

It’s not that there’s something wrong with today’s bodybuilding it’s just that seeing guys like Phil Heath working on various fancy isolation machines, we tend to have fond memories of the old school exercises — before everybody had a 4-in-1 exercise machine collecting dust in a corner of their living room


So for this occasion, let’s look at some of the old school exercises that got Arnold Schwarzenegger to Mr. Olympia and Lou Ferrigno to Incredible Hulk

Curls


Let’s continue this “feel good” vibe with some good old-fashioned curls. Barbell curls, dumbbell curls, concentration curls — the secret to Gold’s gym era guns was a simple one. They just picked up heavy things and curled. Barbell variations work both of your arms at the same time, dumbbell ones work each arm individually, but the real trick is in the concentration curls. They really put an emphasis on pumping your muscle. The best way to do this is to sit on a bench and place your elbow on the inner side of your knee and start curling

Arnold Press


No point in stating the obvious, but as you already know the Governator himself used this exercise to pump his shoulders. It’s a great exercise because as you rotate the dumbbells you work all three heads of your shoulder. The anterior, posterior, and the medial heads. Don’t force heavy weight on this one, instead use medium resistance and go for a high rep range instead

Bar Row


Do you want a cobra head-like back? T-bar rows are the solution you need. If you don’t have a rowing station, take a standard barbell and stick one end somewhere in a corner and load the other with the desired weight. Now grab a handlebar from a triceps extension cable and start rowing. This will add to the overall thickness of your back

Push-Ups


Sometimes the easiest solution is the best one. Why do fancy stuff when dropping down and banging out some push-up reps is just as an effective. Now, it should be clear that even though push-ups are great for developing your chest, they won’t build you a bodybuilder’s chest all on their own. Do a set of a dumbbell flat bench chest flys and superset it with elevated push-ups. Now that’s a killer exercise that will give you a barrel chest

Squat


Time to finally hit the legs. Old school guys kept it simple, barbell squats, hack squats and leg extensions. Not much to say about the squat, it’s one of the basics in lower body strength and muscle building. Start with a lighter weight and gradually increase it until you can squat 405lbs while maintaining a casual smirk on your face, like Franco Columbu in the picture above

Pull-Ups


It doesn’t get any more old school than this, a bar above you and you pulling yourself up until you can’t pull yourself up anymore. Pull-ups are great for back, shoulders, arms and chest. You can make a giant set consisting of lat pulldowns followed by pull-ups. That’ll hit your upper body like crazy. Basically, combine pull-ups with any kind of upper body exercise for more bang for your workout buck

Arnold’s Classic Chest Workout


Mr. Universe, Mr. Olympia, Conan, Terminator, Governor…does he really need an introduction? Arnold Schwarzenegger is the most well-known bodybuilder of all time, an honor he will no doubt still hold a century from now. Arnold’s two best body parts were pecs and biceps, these are the two tank top showboats, the muscles that everyone compares with a bodybuilder’s physique. Arnold’s chest has inspired awe and infamy in the heart of many men, widely considered the best ever

But how did he get his chest bulging from every angle along with a solid aesthetically pleasing look down to science? Well follow us, let’s let Arnold describe how he built it with a classic quote and a
Arnold About His Favorite Chest Workout

“I always like to start my chest routine with barbell bench presses. I’ll use the pyramid principle, starting with a lighter weight and going to a heavy weight for six reps. After that, I’ll do barbell presses on an incline to hit the upper chest. These I like to do for 10 to 15 reps and get a good pump. After that, I do dumbbell flyes on a flat bench to stretch out my pecs and hit the inner part. And finally I’ll end my routine with dips, and I lean into these a lot. This also stretches out my pecs and get a lot of blood in there. Dips also focus more on my lower pecs

Arnold trained chest 2-3 times a week, and he always workout Back & Chest on the same day. Here is a list of the chest exercises Arnold used to become the King

Arnold Chest Workout

Bench Presses: SET 5 // REPS 20-6



Arnold starts with a proper warm up and then proceed to add weights and decrease repetitions over 5 sets. He consistently kept his elbows well back and touched the bar high on the chest, this is called the Schwarzenegger twist

Incline Barbell Presses: SET 5 // REPS 10-15


For incline barbell, press Arnold would do much like he did in the bench press: kept his elbows well back and touched the bar very high on his chest. Arnold would do 10-152 reps for 5 sets. Concentrating more on form rather than how much the weight he lifted. He claimed most of his upper chest mass was from his movement

Dumbbell Flyes: SET 5 // REPS 10-15


In the opening scenes of “Pumping Iron” you can see Arnold performing this exercise. Arnold prefers dumbbells that would allow him 5 sets of 10-15 reps. He always assumed that he is hugging a large tree and the dumbbells never touched each other. Preferably they’d remain 8-10 cm’s apart at the end of each rep

Weighted Dips: SET 5 // REPS 15

Dips are the exercise many people don’t seem to use for chest, most use it as a triceps move. But Arnold always felt that Dips actually flush the whole pectoral area and are perfect for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs


To build excellent size, you should go with weighted dips (Arnold used to hang an 80-pound dumbbell from his weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top