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Post your "secret" exercises

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  • staticx
    replied
    Incline bench dumbbell rows and barbell rows Using the trap bar allows for a greater contraction since the regular bar hits the bench. I found these two exercises to help increase strength with regular dumbbell and barbell rows. The relative inability of cheating and focusing on pulling the dumbbells or bar up as high as possible strengthens the contracted part of the movement which transfered to greater weight on regular dumbbell and barbell rows since the limiting part of the range of motion is the very top as its being pulled into the stomach

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  • SEPHIROTH
    replied
    No secrets but Nautilus Super Pullovers. Great for the lats. If your gym has one give it a try.

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  • Timski
    replied
    Bradford Press:

    Press a BB to the top of the head only, and then lower it behind the neck,then back to the front, just clearing the top of the head,then back to the back of the neck, and so on.

    The constant tension fron not locking out is awesone.

    I usually Super-Set laterals with these, doing the laterals first to pre-exhaust the delts.......killer combo.

    Standing or seated, Bradford Presses rock!!

    I have yet to see anyone with stubborn delts fail to respond to this Super-Set.

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  • buddha
    replied
    Originally posted by buddha
    how about this. if you have a smith machince Low row... Do it. combine with smith machine pulldowns (reverse grip) i wish the gym i am at now had it and im thinking of joining a second for them(smith machines) they flared my back out so much better than any exercise to date.
    I ment to say a hammer strength machine.. i dont know what i was thinking.

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  • sex addict
    replied
    Originally posted by tu_holmes
    Sleeping!!! My secret exercise is not exercising at all, but sleeping!

    damned if that so very true. extra/sufficient sleep will help you grow better than any secret exercise. but if youre looking to specialize, then try these much lesser known and/or used movements for new soreness and size.


    back - cobras(google for technique - it will be more than worth your efforts.

    chest - leaning forward dips(no lockout)

    traps - lie down on a low pulley cable row with a straight bar handle, arms locked, and slowly shrug the stack to your ears...as you release it back, let it really stretch out the fascia - insane deep negatives will yield amazing results and don't forget to vary your hand positions. excellent finisher for traps.

    side delts - lie on an incline bench sideways, and grab a light enough dumbell to really rep out for an unreal burn. the tension is extended on these higher up in the arc than the traditional standing variation. theyre wicked if you focus on the task at hand.

    Tri's - California presses. Using a false shoulder-width grip(or slightly closer), press a heavily loaded barbell to lockout(make sure to squeeze at this point furiously) and only lower the barbell to the top of your head, no deeper. These should be maxed out on, and someprefer to do them in a power rack on the pins to complete muscular failure. they will blow the back of your arms up.

    forearms/bis - underhand pull-ups. Using a true grip thats so close your hands are almost touching. focus on pulling with your arms. I knew a guy who only did these for his bi's and tie-ins, and he had serious pipes.

    legs - walking lunges have never failed me as an auxillary go-to movement. they won't fail you either provided your man enough to gut them out.

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  • The Mighty Thor
    replied
    Sleeping!!! My secret exercise is not exercising at all, but sleeping!

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  • Timski
    replied
    Smith Machine One -Arm Rows:

    Stand beside a Smith Machine set at its lowest setting,bend over and grab the bar right in the middle,hold onto the machine with your other hand for support,and perform one-arm rows.............swith sides of course!!

    Great exercise for a change of pace

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  • irish_muscle
    replied
    the over shoulder boulder holder is a great one

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  • staticx
    replied

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  • staticx
    replied
    An exercise using a horizontal leg press machine can work the tibialis anterior muscle (front of the calf) well. you put your heel at the top of the platformyour toes and ball of your foot should be over the top of the platform. Use light weight. Let your toes drop of in this case go forward and then lift your foot back toward you (dorsiflexion). You can also do calf raises by putting your foot at the bottom of the platform.

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  • Trainer4Life
    replied
    Dumbbell Squats-Drop Set.. Awesome, and little back involvement great if you suffer from back pain.

    Rest Pause barbell Curls, awesome size and pump here

    Natural glute ham Raise. Second best hammy exercise possible

    Gironda Press for Chest. I've really gained some serious ground doing these.

    Incline Cable Curls as well, great strech.

    Nuff Said

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  • capnkid
    replied
    Originally posted by chris mason
    A behind the back version of the shrug performed on the Smith machine. Your butt gets in the way with barbell behind the back shrugs but when you use the Smith machine you can actually lean forward (like a ski jumper --- your head is forward with your feet behind) effectively moving your ass out of the way. You bend your arms during this movement and it becomes kind of a shrug/row. It KILLS your traps and is an AWESOME exercise. Give it a try!
    You can do this at a squat rack too. I lean forward pulling the barbell up the posts this keeps the barbell off my ass, and when I do front shrugs with the barbell I lean back and this keeps it off my junk.

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  • Shark67
    replied
    Originally posted by Vince Goodrum
    I do Gymnastic Iron Crosses. Keeps my waist around 31 in the offseason and 28 at competition
    why bother Vince.

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  • staticx
    replied
    This exercise is similar to the high cable pulley curl done with two arms like a front double biceps. But this is done one arm at a time using a preacher bench. The seat of the preacher bench is done so your upper arm is at a right angle to your body. you just brace your upper arm or elbow on the pad and do one arm at a time

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  • staticx
    replied
    Using a trap bar for barbell front raises laying on an incline bench works the front delts pretty well. Keep your legs close together so the curved part of the bar can pass by your legs allowing for a greater stretch.

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