Category: Bodybuilding (Page 11 of 15)

Q and A with Mike Furci

March 23, 2009 / Mike Furci

Q: Mike,
I was told to do dumbbell flys on an incline bench (35-40 degrees). wrong? better? worse?
A: Better? No. Different? Yes.
As the angel of the incline starts to go beyond 30% the only difference is the degree to which the deltoids are used. And while we’re on the subject of angled benches, don’t even bother with decline bench. It is a myth that it stimulates the bottom portion of the pec muscles more than the flat bench.
Also, if you’re performing different angles to change the shape of your pecs, it’s not going to happen. Your shape is genetically predetermined. Train with 100% intensity and stick with the basics.

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Arms, Bodybuilding, Chest, Foods products, General training, Protein, Weight training

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Did you know?

March 12, 2009 / Mike Furci

Bullz-Eye.com Fitness Editor Mike Furci answers readers questions about water, U.S. hospitals and myths about salt.

…it?s not necessary to drink eight 8-ounce glasses of water a day to maintain optimum health? We?ve been told this arbitrary recommendation for years. There is little evidence for or against any of the supposed benefits of extra water, such as increased toxin excretion, improved skin tone, lessened hunger, and reduced headache frequency. A review of the available research concludes that for average healthy people, more water doesn?t mean better health. (Mercola.com newsletter)

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Anti-Aging, Bodybuilding, Exercise, General training, Hormone replacement, Men's Health and Wellness, Nutrition, Power lifting, Sports Health and Fitness, Weight training

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Rolling Triceps Extension

March 11, 2009 / Anthony Stalter

Men’s Fitness.com breaks down the rolling tricpes extension and why it’s ideal for building arm size and strength.

Hold a dumbbell in each hand and lie back on a bench with your arms locked out above your chest [1]. Bend your elbows until the dumbbells touch your shoulders, then “roll” your shoulders back so that your elbows go beside your head and you feel a stretch in your triceps and your lats. Reverse the motion by contracting your lats and triceps simultaneously to pull your arms forward and lock out your elbows [2]. That’s one rep.

Why It Works Essentially a combination of the lying triceps extension and pullover, the rolling extension allows you to use more weight as a result of the involvement of the lats. Perform the exercise for 10-12 reps, as going too heavy for low reps can be stressful on the elbow joint. Do not explosively lock out your elbows. “This is best used at the end of your workout,” says Ferruggia, “as a finisher after dips or bench presses.”

Arms, Bodybuilding, Exercise, General training, Specific workouts, Weight training, Xternal Fitness, Xternal Furci

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Stretch for Muscle

February 21, 2009 / Anthony Stalter

Are you typically a hardgainer or have you hit a plateau in the gym? Maybe stretching your muscles more is your answer to making gains again in the gym.

MensFitness.com lays out six ways to stretch for more muscle:

Chest. Grab a pair of dumbbells that you can perform 12-15 reps with on a dumbbell bench press, and get into the bottom position of the exercise (your hands near the outside of your chest).
Back. Hang from a chinup bar in the bottom position of a pullup, palms facing away from you.
Biceps. Set an incline bench to a 45-60-degree angle and sit on it with a dumbbell in each hand. Allow your arms to hang.
Triceps. Hold the end of a towel with one hand and grab the other end behind your back. Pull down with the hand behind your back so that your opposite elbow points upward and that arm’s triceps is stretched. You should look like you’re in position to do a one-arm overhead triceps extension.
Quads. Rest one foot on a bench set to a low incline, and bend the opposite knee so that you go into a split squat position. You should feel the stretch in your rear thigh and that leg’s hip.
Hamstrings. Rest one heel on a bench, step, or other surface that’s three or four feet off the floor. Bend forward and try to kiss your knee.

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Arms, Bodybuilding, Chest, Exercise, General training, Legs, Men's Health and Wellness, Weight training, Xternal Fitness, Xternal Furci

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Interview with “no holds barred” powerlifter Dave Tate.

February 19, 2009 / Mike Furci

Recently Dave Tate spoke with Testosterone Muscle. A native of Findlay, Ohio, he is a world class powerlifter and businessman. Dave is well known for speaking his mind, not only on powerlifting, but on a wide variety of subjects.

Fuck Moderation
I have two speeds: blast and dust.
It’s just a personality trait. I’ve talked with a lot of entrepreneurs, top CEOs, business people, and athletes that operate in the same mode. You’re 100 percent on for weeks or months, just knocking everything out until nothing is left standing. And then, boom, you’re on the couch for three weeks. Training and business have been that way for me. Fuck moderation. I don’t have time for it.
If I have some Oreos, I’m going to eat the entire bag. I’m not going to have two or three. If I’m going to launch a business, I’m going to do it all the way. If I’m going to train my ass off, then I’m going to do it hardcore. I would rather have no cheat meal for 12 weeks and then eat like a fucking hog for a month, than just have a cookie here and there. I’m going to run on all cylinders and then just disappear.
What I’ve managed to figure out is that I can stagger the roles in my life. So if training is going to be in 100 percent blast, then I know business is going to be in dust. If business is going to be in blast, training is going to fall back in dust. That’s just the way it is.

Dave Tate Interview

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