Secret Exercises for Fastest BODYBUILDING

When it comes to exercises, physique champions are not bound
by the shackles of just doing the regular so called core exercise
movements all the time; rather they are always experimenting,
looking for unusual or more efficient exercises to perform.
Do as the champion bodybuilders do by closely examining the
exercises you are currently performing and see if they are giving
you the results you desire.

Here are some of the little know secret exercises physique
champions use to keep their muscles big & defined. All of the
following exercises offer some new twists to the regular
exercises you may have been doing previously – which will
transform a dull, arduous, run-of-the-mill workout into an
exhilarating and inspiring, enjoyable and productive experience!
Enjoy!!!

EXPANDER CABLE LAT-PULLS

This is a very effective Latissiumus exercise, especially when done right after Ben-
Over Rowing, Lat Machine Pulldowns, etc. Performance is different from what
you’ve probably done if you’ve tried this expander cable exercise before. Usually,
when this exercise is done simply by pulling arms down, stretching the cables, then
immediately returning to starting position, the results aren’t very good. I’ve
modified the performance where 90 percent of the guys who tried it really liked it
and put it into their routines. You can use steel spring or any of the rubber
expander cable sets for this one.
PERFORMANCE:
Hold cable over your head, slightly to the front, rather then directly over your head,
cables relaxed and arms just slightly bent to take strain off elbow joints in the first
stages of this exercise where you’ll not be too strong at first.
Use a strong enough cable set that won’t allow you to pull cables apart as shown in
“A”. Now, pull cable handles apart until hands are at position “A”’; then relax
slightly, letting the hands return about 4” or 5” back to starting position, and then
immediately try harder to pull cable handles past point “A”. Do this short-range
movement e to 5 times, always trying to pull handles farther apart. Relax and return
to starting position and repeat. I will go through the whole sequence of progression
before I suggest how to use this exercise in your workout.
When you eventually are strong enough to pull handles to “B”, still using the
aforementioned technique, then straighten out your arms at the end of each
movement, and really pull hard downwards and backwards, cables pressed tight
across your upper chest at the neck, to completely contract your lats. When you’ve
achieved this point, add more resistance (another expander cable) and start all over
again.
SUGGESTED USAGE IN WORKOUT:
My favorite method is to do this one for 4 reps of 5 tries to pull the cables apart
farther (each time you try to pull the cables apart 3 to 5 times in succession is
considered 1 rep) right after doing a set of Bent-Over Rows, Lat Pull-Downs,
Parallel Bar Dips or Barbell Pullovers.
You can also wait until all your upper back work is done, then do as many sets and
reps as you need to get at those lats the way you want. Some guys have a hard time
isolating the lats in most barbell exercises, so to tire the lats and make them more
susceptible to the barbell work, trying doing 3 to 5 reps of 5 tries of this exercise,
then immediately do your barbell (or lat machine) Latissiumus exercises, rest a
moment and repeat, etc.

GIRONDA PRONE-DUMBBELL ROWING

For the outer lat aspect try prone barbell rowing on a high bench. Set up for this
exercise by placing two sturdy benches or wooden boxes which measure 18 to 24
inches in height parallel to each other, 26 inches apart. Position a barbell on the
floor (horizontally) midway between the two boxes. Then put a flat exercise bench
atop the two boxes. Make sure that the combined structure is both level and safe.
Lay lengthwise in a facedown position on the padded bench surface. Reach down
and grasp the bar with either an overhand or, if you wish, an underhand grip.
You have a choice of hand spacings which consist of narrow (16 inches), medium (26
inches) or ultra-wide (36 inches). When using the medium hand spacing, your arms
should be hanging down directly in alignment with your shoulders (or at right
angles to your body, and the forearms vertically above the bar). The barbell should
be clear of the floor during your rep cycle. This will be dictated by the height of the
box and bench combination and, of course, the diameter plate size used on the long
bar. Therefore, you must adjust until it is the right height for you.
Keeping your wrists straight, pull the barbell up to the underside of the bench and
to midpoint of the abs. Keep your elbows close to your sides at the top of the peak
contraction. This elbow technique really works well with the underhand (curl) grip.
As the barbell touches the underside of the bench, hold for a short count of three,
then slowly lower the bar to the starting point and repeat. The upper torso and legs
should not assist the complete range of movements in any way. The performance of
this exercise must be confined to lat and arm motion only and will prove useless
otherwise.
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Vince Gironda has his own unique version of this exercise. He holds a pair of heavy
dumbbells, not a barbell, in his hands with his arms hanging straight down and his
knuckles forward. From this position, he pulls the dumbbells up high while flaring
his elbows out at 90 degrees, right angle, to his body. As the upper arms and elbows
align with the shoulder joints (forearms form right angles to the upper arms), Vince
lifts his head and legs to a crescent position off the bench surface (only his stomach
remains in contact with the bench) and arches his back. His shoulder blades are
squeezed back together and down.
He holds this position for a slow count of two. Then, while still holding the
dumbbells at the top of the peak contraction of the movement, he moves his upper
arms back alongside his body and holds this second position for another count of
two. He then returns the dumbbells to the starting point and repeats. Sometimes, he
will lay the dumbbells on the floor after each rep momentarily, just to relax the
hands.
Pro Tip: Use a cambered bench press bar (cambered bend to be angled towards the
floor) for a greater range of movement. Don’t forget to apply a heavy coat of chalk
on your hands prior to doing this and other rowing variations.

COMPOUND BICEPS/TRICEPS MOVEMENT

1. START: Bend over, supporting your upper body on chair (or exercise
bench) with hand not being exercised. Hold dumbbell in other hand (as
shown) and let hang, arm straight, palm forward.
2. BICEP CURL: Without moving elbow to front or rear, curl dumbbell as
high as possible.
3. PREPARE FOR TRICEP EXTENSION: Now raise elbow back to position;
arm from elbow to shoulder should be horizontal.
4. TRICEP EXTENSION: With upper arm from elbow to shoulder remaining
stationary, straighten-out the whole arm and hold about 1 second there
before lowering…lower dumbbell to position #3 BEFORE you move on to
position #5.
5. TOP CURL POSITION: Lowe elbow and “cramp” dumbbell into top curl
position.
26
6. LOWER & REPEAT: Now, lower dumbbell to starting “hang” position and
immediately curl dumbbell again, and repeat the whole process again…and
again…for the sets and reps prescribed for your needs. Remember: 1 Curl
and 1 Triceps Extension (action #1 through #6) is 1 rep of this exercise.

Note: Don’t do this highly result-producing exercise fast…or “swing” the dumbbell
during any of the movements; keep a steady rhythm that makes the muscles work!
If your muscles tire too much to do the same amount of reps each set, reduce the
weight of the dumbbell about 5-lbs. each set. A quick method of doing this is to have
1 or 2 extra dumbbells that are each 5-lbs. lower in weight. Example: If you start
out with a 25-lb. dumbbell, have a 20-lb. and a 15-lb. dumbbell made up and ready
to use whene4ver you need to reduce the weight.
You will not have regular rest periods between sets as in 2-arm exercises because
when one arm is working, the other is resting; so simply do 1 set with 1 arm, then
immediately go to other arm for 1 set, then back to the first arm, etc., etc., until all
sets are done on each arm.

Secret exercises for body building, trust me...

Here’s a challenging exercise for those stubborn shoulders! Also good for breaking
up training monotony and for getting that chiseled cut-up look in the deltoids and
upper traps pre-contest.
(A) Start with DBs at position shown, shoulders slightly raised.
(B) Press DBs out to side, as shown, just a little above shoulder height, and only far
enough to keep your elbows bent slightly.
(C) Immediately raise arms to (D), then press up hard until arms are perfectly
straight. Lower DBs to (A) and repeat.
Some bodybuilders get more shoulder exercise when they hold the DBs with the
palms facing to the front during the movement, and this hand position will engage
the lateral (side) deltoid much more; do it the way shown until you build up strength
to do it the latter way effectively. I can’t tell you how to use this in your routine
since I don’t know your exercise schedule, but you can use it in place of BB or DB
overhead Presses, DB Laterals or Upright Rowing, or use it with any or all of these,
if you want to specialize on your shoulders.

Secret Exercise #2 

TENSILE CONTRACTION
LEG

For those of you who don’t have access to a leg-curl machine, and will need to
improvise, I have a couple of suggestions that will help you. First, if you have an
adjustable sit-up board, you’re in business. A leg-curl exercise can be done by lying
face down on the sit-up board with your feet strapped securely to the inclined endof
the board. Once this is accomplished (usually with the help of a training partner),
you then begin to curl your body up from the knees by pure hamstring strength
alone. To begin with, you may have to initiate each rep by pushing off with your
hands, so it is a good idea not to adjust the incline of the board very much until you
get the hang of the exercise. Near the completion of the positive phase of each rep,
you will assume what appears to be a kneeling, upright position.

Secret Exercises for Fastest BODYBUILDING

When it comes to exercises, physique champions are not bound
by the shackles of just doing the regular so called core exercise
movements all the time; rather they are always experimenting,
looking for unusual or more efficient exercises to perform.
Do as the champion bodybuilders do by closely examining the
exercises you are currently performing and see if they are giving
you the results you desire.

Here are some of the little know secret exercises physique
champions use to keep their muscles big & defined. All of the
following exercises offer some new twists to the regular
exercises you may have been doing previously – which will
transform a dull, arduous, run-of-the-mill workout into an
exhilarating and inspiring, enjoyable and productive experience!
Enjoy!!!

Secret Exercise #3


Measured Movement Power Deadlift
(Wooden-Plank Concept)

HOW WOULD YOU LIKE TO ADD AS MUCH AS 10% ONTO YOUR MAXIMUM
SINGLE EFFORT POWER DEADLIFT IN A SHORT TIME . . .? For instance let’s say
you are now power deadlifting 400 lbs. for a single rep . . . how would you like to be
deadlifting 440 lbs. within a few short workouts? Sounds good eh? Sure it does . . . !
And you will do it, believe me.
Back in the early 1970’s my maximum single deadlift record was in a slump at around
500 lbs. I decided to seek out a solution to this problem and immediately got in contact
with Ernest F. Cottrell (who had been giving highly professional bodybuilding and
powerlifting instruction for more than 20 years) through his personalized mail-order
bodybuilding instruction service.
Ernie sent me a Power Deadlift Specialization workout that literally catapulted my
deadlift poundage almost overnight. The deadlift specialization program was performed
twice per week on Monday and Thursday (Tuesday and Saturday is another option I used
from time to time). Here is the schedule as it was outlined for me:

MONDAY…………Power Deadlift Workout
TUESDAY………...Squat/Bench Press
WEDNESDAY……Rest
THURSDAY……...Power Deadlift Workout
FRIDAY…………..Squat/Bench Press
SATURDAY……...Rest
SUNDAY…………Rest
Since my primary goal was to specialize on the deadlift Ernie had me only doing
maintenance work on the squat and bench press, just enough for slight improvement.
POWER DEADLIFT WORKOUT
CONVENTIONAL DEADLIFT: Load a bar to your best 10 rep maximum
poundage. Perform: 2 set x 6 reps (rest 3 minutes between the sets).
This exercise is performed like the regular conventional deadlift except for two
important differences: First, as you reach the vertical lockout position, shrug the
shoulders up and back as far as anatomically possible while slightly bending the
arms to activate the biceps; hold this position for 2 seconds, and then lower the
barbell until the plates are about 2-inches off the floor, stop any further movement
and hold for about 2-3 seconds, then begin the upward pull again and repeat the
whole process again for 2 sets of about 6 reps.
Upon completion of the 2 sets of 6 reps, I was advised to rest 8-10 minutes. Next is
the . . .
MEASURED MOVEMENT POWER DEADLIFT (Wooden-Plank
Concept): This is the secret exercise that will give a person that fantastic boost of
power they are looking for in the deadlift . . . !
Prior to beginning this exercise you will need to obtain a couple dozen or so
2” by 12” by 2’ long planks . . . and arrange them in even stacks (as depicted in the
graphic drawing above) so that when a barbell is placed on them the bar will be
positioned at the knees.
Place a barbell on the planks and load it up to a poundage which is 10% over your
maximum single effort. My deadlift was 500 lbs., so I added 50 more pounds. If
your best deadlift is 300 lbs., add 33 lbs., etc., etc. . .
Now begin performing this lift in a conventional deadlift style, but for only one
single effort in a s-l-o-w deliberate manner and with a firm lock-out. Do 6 to 10
single attempts (depending upon your existing energy level), resting 3-5 minutes
between attempts.

Though you are deadlifting 10% more poundage that you could normally, the pull
will psychologically seem easier because the heavier than normal weight is easily
lifted only a few inches (from knees to lockout).
Ernie mentioned in the letter correspondence to me that the key to this exercise is to
remove one 2” by 12” plank from each stack each workout. He further went on to
say that sometimes two and three planks could easily and safely be removed. Ernie
advised me to continue with the plank removal until I was finally doing the single
rep deadlifts from the floor.
Personally I found that removing one plank each workout wasn’t always possible
and sometimes I would remove a plank from each stack ever 4th workout instead.
Regardless if I was removing a plank every workout or every 4th workout, the
wooden plank concept to be a really fast way to gain strength in the deadlift.
Note: Always begin the first single effort of the Measured Movement Power
Deadlift from knee level to lockout even if you have graduated to the removing of
many planks; work your way down to your present “level” of strength.
Once you are down to pulling the deadlifts from the floor, add 10% more to the
barbell and begin the procedure all over again as described. After two cycles of the
Measured Movement Power Deadlift(s) eliminate them out of your deadlift program
for two or three months and then implement them back into your workout again if
you wish.
The next exercise is . . .
PRONE BACK HYPEREXTENSIONS: Do 1 to 3 sets of approximately 25 reps,
holding the “back arch” position of each rep about 1 second. Rest 1.5 minutes
between sets.
Upon completion of the recommended sets, rest 5 minutes, then finish off the
POWER DEADLIFT WORKOUT with the . . .

STIFF-LEGGED
DEADLIFT: At this point in the program this exercise will be most welcome . . .
Stand on a sturdy wooden box (as depicted above), and using a moderately light
poundage, lower the bar to the toes, stretching, the back, shoulders and legs.
Perform 1-2 sets of 15 reps each. Rest 2-3 minutes between sets.
Note: You may find doing the POWER DEADLIFT WORKOUT twice in a
seven-day cycle simple too taxing from the standpoint of localized muscle recovery
and that of systemic recovery of the central nervous system. If this is the case I
suggest that you modify the workout into an eight-day cycle (do the deadlift
workout on one day and then don’t do it for the following three days).
Pro-Tip: With a bit of ingenuity the wooden-plank concept (mentioned
previously) can be for measured movements in the Barbell Back Squat (buttocks
touch the stack of wooden-planks rather than the barbell etc.) and Supine Barbell
Bench Press.