Westside Barbell Benching Techniques

I am going to introduce you all to the wild and wacky side of training from the Westside. This article will outline the special and innovative exercises used by most ALL big time benchers who are produced through using the Westside Barbell system. Trust me, this stuff works. These movements I am about to outline, … Read more

12 Steps to a Bigger Bench – Bodybuilding Exercises

1. Train the Triceps Years ago, if you had asked Larry Pacifico how to get a big bench, he’d have told you to train the triceps. This same advice applies today. This doesn’t mean doing set after set of pushdowns, kickbacks, and other so-called “shaping” exercises. Training your triceps for a big bench has to … Read more

SUPER SLOOOOWWWW!!

All reps on all exercises will be performed in the 3-5 rep range. When you can perform more than 5 reps it is time to increase the weight. Rep speed is 10 seconds positive and 5 seconds negative. On all pushing movements stop just short of locking out and begin the negative motion with a … Read more

Intermediate Bodybuilding

4 Days Per Week This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don’t feel confined to the same exercises, experiment with different exercises till … Read more

Bench Press Blastoff

Without a doubt, the most coveted and respected lift in the iron game is the barbell bench press. Ironically, no other lift is the source of so much frustration either. Sticking points and plateaus seem to trouble nearly everyone at one time or another. It’s not uncommon for someone to spend months or even years … Read more

GIANT Traps!

So you’ve got a gigantic chest, you’ve built cannonball delts and your lats stretch so far your 20 inch guns can’t reach your side anymore. But looking in the mirror you realize you look ridiculous and instead of exuding power as a man of your stature does, you look like a 220 pound wimp. Your … Read more

Proper Training for the Shoulders

The first thing to understand in big, strong, and well-defined shoulders is to not over-train them. Your shoulder muscles (deltoids, rhomboids,) are designed to stabilize your shoulder throughout a variety of movements with your arms. For example, although it’s your lats and triceps that are primarily responsible for the “throwing” motion, your shoulder muscles allow … Read more