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

Advanced Training Techniques

When you begin the transition from beginner to advanced, you will need to incorporate some advanced training techniques.  Here is a brief description of some of the most popular ones. Try to challenge yourself by putting in more exercises into your routine without using more time.  Or you can try to get the same routine … Read more

Natural Calf Training – Leg Day Tips

You hear it all the time, “My calves are never going to grow, it’s genetics!” The problem with this statement is it’s TRUE. It’s not the genetics part of the statement that’s true, it’s the part about your calves never growing that is true. The reason for this is that the genetics argument is just … Read more

Powerlifting For Teens

You say your bench has gone south? You want to put on more weight? Has the offense pulled everybody and run a sweep through you? If that’s your problem lad, then you’ve come to the right place.   Powerlifting is a sport built around the three basic lifts the squat, the bench, and the deadlift. The … Read more

The Squat

Squatting is one of the most productive if not the best exercises out there (it’s called the King of Exercises by many). It is one of the most difficult to learn as well. If you are new to this exercise, please take several training sessions practicing with an empty bar or broomstick (you can do … 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

Deadlift: The Forgotten Exercise

Very rarely do you ever see people deadlifting. Those that do are usually powerlifters or someone who is actually performing a variation of a deadlift. Often missing, the deadlift is an integral component of a strength building program. That’s not to say that everyone should be performing this movement or one of its variations, but … Read more

A Seminar with Frank Zane, 1977

Twenty-five years ago last April I received a letter from my friend, John Nystrom, in Anchorage, Alaska. In the contents of the letter he mentioned that he and the Anchorage Health Club were going to present the 1977 Mr. Anchorage Physique Contest. This event was going to take place at the Sidney Lawrence Auditorium on … Read more