Exercises You've Never Tried Before

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SheRu
Go John Henry!
2006/12/31 11:05:24 (permalink)
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Exercises You've Never Tried Before

Ik vind 't zelf altijd een leuke serie, maar ik had wel moeite álle artikelen bij elkaar te krijgen via T-Nation's zoekfunctie, dus ik heb ze even onder elkaar gezet. Wellicht gooi ik er nog een beschrijvinkje achter, maar daar denk ik nog even over. Al met al, best leuke oefeningen ter afwisseling, al zou ik sommige waarschijnlijk nooit doen.

Excercises You've Never Tried  - Met dank aan Rove! -  One Arm Deadlift/ The Turkish Get Up / The Overhead Squat / The Overhead Squat Military Press Combo / The Saxon Side Bend / One arm Barbell Curl / The Glute Ham Raise / The Annoying Sissy Boy Toe Drop (aanrader!)  

Excercises You've Never Tried Before #2 - Texas Arm Wrestler Curl / Zerchers / Farmer's Walk / Jerry Telle Chest Routine / Single Leg Standing Deadlifts and Goodmornings / HAm Pull Through

Excercises You've Never Tried Before #3 - Mixed Grip Chin Ups/ Ski Squats / Offset Curls / The Original Hack Squat / Lower Trap Raises / Car Pushing and Pulling super blij / Deadlift Walks

Excercises You've Never Tried Before #4 -"Wrong Way" Pull Over/ Reverse Incline Hammer Curl / Towel Chin Up / Rolling Swiss Ball Press / Iron Cross / Cable Row to Neck With Rope / Superman / Plate Pinch

Excercises You've Never Tried Before #5 - Dumbell Swing / Overhead Cable Curl / Waiter's Bow / Incline Russian Twist / Limited Range Dumbell Pull Over / Jump Squat / Decline Dumbell Extension / Single Leg Press

Excercises You've Never Tried Before #6 - Bar Roll-outs/ Lying Rope Extensions / Clap Chin ups / Ballistic Bench Press / Plate Drag / See Saw Press / Overhead Shrug / Mule Kick / Flat Bench Hammer Curls 
 
Excercises You've Never Tried Before #7 - Side to Side Pull Up / Prone Pull Down Curl / Seated Goodmorning / Anconeus Side Kick / Overhead Figure Eight / Preacher Wrist Curl / Inch Worm / Iso-Ballistic Push Up 
 
Excercises You've Never Tried Before #8Long Bar One Arm Row / Trap Bar Farmer's Walk / Siffie Lunge / Ball Buster Squat / Overhead Walk / Straight Arm Dumbell Row / Sternum Pull Up / Rack Lockout

Excercises You've Never Tried Before #9 - The Gironda Perfect Curl / Poor Man's SHoulder Horn / Drag Curls / Elbows Out Extensions / Slide Push Ups / Zercher Goodmornings / Barbell Jump Lunges / Bodyweight Triceps Extensions

Excercises You've Never Tried Before #10 - Plate Loaded Lateral Raise / Low Barbell Raise / One Leg Goodmorning / The Iso 1-leg Squat / Incline Dumbell Shrug (aka The Bench Humper super blij)  /  Lean Away Eccentric Dumbell Curls / One Armed Eccentric Chin Up

Excercises You've Never Tried Before #11  - Bradford Press / Sprinter Sit-Ups / The X-Row / T-Push Ups / Hamstring Cable Curl / Swiss Ball Russian Twist (and reverse excercise) / Overhead Press Down

Excercises You've Never Tried Before #12 - Power Upright Rowing / The One Arm Bench Press / Side Lunge / Low Pulley Swiss Ball Crunch / No Partner Assisted Pull Up / Leg Throws / Dead Man Quad Raises

Excercises You've Never Tried Before #13 - The Decline Step-Up / The Half Deadlift / The Ball Smash / Resistance Band Bench Press / The Supine Twisting Medicine Ball Pike / Pull & Catch / Cable Pull Through / Supine Rows / The Kip / The Fly- Away / Seated Half Press / Crippled Incline Curl / Hand Stand Push Up

Excercises You've Never tried before #14 - Kneeling Overhead Extensions / The Serratus Crunch / Reverse Cable Side Bends / Swiss Ball Squat / Split Leg Goodmorning / Low Cable Shrug / Cable Upright Row Press Out / Unilateral Triceps Extension / Combo Extensions Pull 
 
Excercises You've Never Tried Before #15 - Standing Barbell Wrist Extensions / SIngle Arm Overhead Dumbell Squat / Lateral Trunk Extension and Flexion / Good Morning Squat / Texas Rope Pull / Forward Roll / Standing Dumbell Reverse Fly / Donkey Calf Raise with Plates / Band Dips 

Excercises You've NEver Tried Before #16 - The Cross Over and Overhead Lunge / One Arm Push Up Progression / Blitzkrieg Triple Dumbell Press / The Dumbell Front Squat / Push Up on Swiss Ball / Single Leg Partial Squat / Knee-Up on Swiss Ball / Rocking Calf Raise / Integrated Trunk Drills

Excercises You've Never Tried Before #17 - Underhand Incline Barbell Press / Uneven Barbell Side Bend / Overhead Cable Curls, seated / Dumbell Alternating Bench Press / Elbows Out Triceps Extensions / One-Arm Braced Overhead Dumbbell Presses / The Funky Chicken / Piston Push Downs / Dumbell Row to the Hip


Excercises You've Never Tried Before #18 - The One Arm Snatch / The Lunging Step Up / The Zercher Squat / The Scap Push Up / Plate Loaded Front Squat / Dumbell Floor Press / Bent Press /  Bench Throws / Inverted Rows with V-handle / X-band Walks


En ja, 'r zijn ook nog de Reps You've Never Tried artikelen.
#1

205 Replies Related Threads

    Ryujin
    Nam Myoho Renge Kyo
    RE: Excercises You've Never Tried Before 2006/12/31 11:08:59 (permalink)
    0
    Go SheRu! super blij
    #2
    Gert
    The Sniper
    RE: Excercises You've Never Tried Before 2006/12/31 11:33:58 (permalink)
    0
    Goede post dame!!blij
    #3
    bunecarera
    Luctor et Emergo
    RE: Excercises You've Never Tried Before 2006/12/31 11:44:04 (permalink)
    0
    Nice Nice.
     
    Kga eens proberen om een schema op te stellen met alleen deze oefeningen.
     
    gaat lachen worden in de gym... Car pulling enzo blij
    #4
    sis
    NO Sissy !!
    RE: Excercises You've Never Tried Before 2006/12/31 14:33:52 (permalink)
    0
    Staan leuke dingen tussen
    #5
    Espi
    meten = weten!
    RE: Excercises You've Never Tried Before 2006/12/31 16:52:32 (permalink)
    0


    Lijkt mij een sticky waardige post!!  Sticky, sticky sticky!!!
     
    Enne.. dan nog aparte posts met alle plaatjes en beschrijvingen! pleeeeez?
    #6
    Rove
    Allways a believer
    RE: Excercises You've Never Tried Before 2006/12/31 17:07:21 (permalink)
    0
    #7
    Ryujin
    Nam Myoho Renge Kyo
    RE: Excercises You've Never Tried Before 2006/12/31 17:09:21 (permalink)
    0
    sticky waardig idd!
    #8
    kalajengkin
    voorheen lightweight :P
    RE: Excercises You've Never Tried Before 2006/12/31 19:21:58 (permalink)
    0
    Super! Ga zeker het een en ander proberen!
    #9
    SheRu
    Go John Henry!
    RE: Excercises You've Never Tried Before 2006/12/31 21:15:16 (permalink)
    0
    ORIGINAL: Rove

    De link naar volume 1: http://www.t-nation.com/findArticle.do?article=218exer
    Of deze: http://www.t-nation.com/readTopic.do?id=459676

    Gaan allebei naar zelfde toe.

     
    Dank! Ik heb me scheel zitten zoeken! Goed doan. blij
    #10
    M0|p
    The Big Chief
    RE: Excercises You've Never Tried Before 2006/12/31 23:35:35 (permalink)
    0
    sommige kende ik al, zoals de orginele hack squat.
    Maar bepaalde oefeningen lijken mij eerder om coordinatie te trainen.
    En anderen lijken mij zinloos. Zoals overhead squat of whatever it's name waarbij je squat terwijl je een gewicht overhead houd. Je kan toch nooit zo'n gewicht overhead houden dat je benen er iets van voelen?
    #11
    Moob
    Bullet Ride *ex top mod*
    RE: Excercises You've Never Tried Before 2007/01/01 03:44:17 (permalink)
    +1 (1)
    Zoals overhead squat of whatever it's name waarbij je squat terwijl je een gewicht overhead houd. Je kan toch nooit zo'n gewicht overhead houden dat je benen er iets van voelen?
    ghehe! het is wel even HEEL wat anders dan een gewone squat, maaar probeer het eens en voel maar eens welke spieren je wel niet allemaal nodig hebt daarvoor! knipoog
    #12
    sis
    NO Sissy !!
    RE: Excercises You've Never Tried Before 2007/01/01 13:00:50 (permalink)
    0
    Ok, bij deze sticky
    #13
    Jaco
    Big Sailor
    RE: Excercises You've Never Tried Before 2007/01/02 19:14:34 (permalink)
    0
    zo,deze post had ik ff gemist,we kunnen nog ff vooruit kwa variatie alhoewel ik m'n bedenkingen heb bij de bench throw in link 18super blij
    #14
    Espi
    meten = weten!
    RE: Excercises You've Never Tried Before 2007/01/03 22:02:20 (permalink)
    0
    Hier is trouwens de Reps you've never tried: http://www.t-nation.com/readTopic.do?id=485020
     
    De bench throw heb ik zo net bekeken.. die zat in de laatste. En zelfs het gewicht dat ik dan moet gebruiken berekend. Het advies is om 30-45% van je 1RM te gebruiken.
    #15
    SheRu
    Go John Henry!
    RE: Excercises You've Never Tried Before 2007/01/08 10:18:06 (permalink)
    0
    Reps You've NEver Tried is ook een leuke serie! Vooral die 604 gecombineerd met explosief, dat lijkt me wel wat.
    #16
    Espi
    meten = weten!
    RE: Excercises You've Never Tried Before 2007/03/06 11:21:11 (permalink)
    0
    OK, na enig overleg met SheRu doe ik de aftrap.

    Ik heb nu 1,5 keer de eerste serie erop zitten. Eén keer heb ik alle oefeningen op 2 na afgewerkt en toen in een Engelstalig forum het volgende commentaar gepost (ga niet vertalen). En vanaf afgelopen zaterdag doe ik er gewoon 2 of 3 aan het eind van een training.

    Something entirely different for today. And hopefully a trend for the future.
    I did odd lifts and exercises today, starting with article 1 of the ‘Exercises You’ve Never Tried Before’ : http://www.t-nation.com/findArticle.do?article=218exer
     
    This was however a blatant lie as I already did 3 of these before. I dropped the 2 latter ones.
    Nobody I thought who was worthwhile to drop a db on his toe.

    Actually to my surprise I was actually warned by a gym-goer to not do the first exercise as it’d be bad for my back and try a 2-handed normal DL instead. Upon which I said that I already do normal DLs all the time. So that would have been the sole candidate. But I'm not someone who drops dbs on people's toes on purpose. I’m not like that.
    And the 2nd last one = glute ham raise I dropped because of excessive DOMS in the hamstrings from the pullthroughs I did a couple of days before.

    One Arm Deadlift
    Stand beside (not in front of) a loaded Olympic barbell. Using good deadlift form, bend down and pick it up with one arm. This is yet another classic full-body movement that's been forgotten by the new generation of gym rats. That's too bad because the one-arm deadlift will hit your muscles in ways no other exercise can match. Not only will it work your legs, traps and shoulders, it will also make your torso rock hard as it trains the obliques and other deep back and abdominal muscles. Just remember to raise your body evenly as you stand up. When lowing the weight, keep your torso tight and sit back until the weight hits the floor. Do an equal number of sets for both sides.
     



    10kg : 6x for each side
    30kg : 5 for L 6 for R
    40kg:  3 for L 5 for R
    Now this was indeed a challenge. The problem was also that I can only manage a low weight with 1 arm and that the barbell is very low when it’s loaded with only 10 kg (used a fixed-weight bb).  30kg was slightly higher (2 disks of 10kg onto a 10kg bb) and finally the 40kg one (2x15 kg on each side) was relatively ‘easy’ because I didn’t need to lower myself as much to puck it up, but then of course it was quite a heavy weight. Quite a challenging exercise, could be good to put it into a routine some day.


    The Turkish Get Up
    This is an old functional-strength standby that's making a comeback thanks to guys like Coach John Davies. Lie on your back and hold a dumbbell above your head with one arm. Your elbow should be locked. You goal is to stand up with it without unlocking your elbow and to keep the dumbbell in the air above you. Most guys turn to one side, prop themselves up on one hand, then try to get up on a knee and stand up. Then, reverse the movement until you're again lying on your back, weight held above you and the elbow locked.
    Afterward, do it with the opposite hand.
    That said, there really aren't any rules to this exercise. No matter how you do it, you'll be hurting in muscles you didn't even know you had! The old timers did this exercise with a barbell. Try it if you think the dumbbell is "too easy."


    3kg x 3 reps for each side
    And then somewhere my hip said ouch. Blast, goddamn!

    from Sheru: Geen heupproblemen bij mij, maar kwam er al vlot achter dat 't een riskante is qua schouder als je niet geconcentreerd genoeg bent. Wel leuk om tussendoor te doen, je squat van nature diep. En 't is een hele lekkere opwarm-oefening. 6kg dumbells waren voor mij echt voldoende.  


    The Overhead Squat
    Warning: No sissies, complainers, whiners, or Body-For-Lifers are allowed to try this devious exercise!
    The overhead squat is another total body incinerator that will improve balance, speed, flexibility, and power. Simply perform a squat with the bar held at arm's length over your head. Take a wide grip on the bar (hands outside the rings) and with your back arched and chest out, squat down slowly by pushing your hips back. Go rock bottom on this one if you can! Start light and add weight as you get accustomed to the movement.

     


    10kg x 15
    15kg x 10
    Nice one.. would be good to try this more often. Only caveat is going heavy and hurting shoulder. But for now, OK exercise. Did a reverse shrug with the 10kg bb. (see shoulder rehab article). Had tried this only a few days before = last week.

    PS: Heb 'm voor de tweede keer zaterdag gedaan, opnieuw met pielgewicht.. was een makkie in vergelijking met de eerste keer.. ga 'm donderdag weer proberen en dan met iets meer gewicht.

    from SheRu:
    Ik had 'm al 's gedaan met een olympische bar, en vind 't een lastige oefening om goed uit te voeren. Ik probeer 'm alleen nog als 'r begeleiding bij staat, want die bar, als 'ie wat naar achteren kiept..
     
    edit 29-10-2007: inmiddels heb ik hem veel vaker mogen doen, en vind ik het een enorm zware oefening. Lijkt me een goede core-builder!

    The Overhead Squat Military Press Combo
    And you thought the last one took some coordination! Ha, ha, ha, ha, cough, cough, gasp. Excuse us. We get a little asthmatic when we start with the fiendish laughter.
    Anyhow, this variation, courtesy of Coach John Davies, is done exactly the same way as the overhead squat described above, only while in the "down position" you'll do one, two, three or more military presses before squatting up again. Got it? Holding the bar overhead, squat down slowly as far as you can go, and then knock of a few military presses (that's behind the neck) before squatting up again.
    Adding this little "twist" to the overhead squat will only accentuate the benefits of the movement, in addition to giving your central nervous system a real kick in the pants. You might feel a peculiar kind of wearniness after this movement. If that happens, either take a nap or take a hit of 4-AD-EC.

    from Espi:
    Man,man.. viel dat even vies tegen. Ik moest de vaste halter van 20 kg terugleggen en heb die van 15kg genomen en haalde net 3 reps onderin. Daar ging ik zo van 'dood', dat ik voor de rest alleen nog maar gewone OH squats heb gedaan, in totaal nog 9 stuks. Dat was relatief gezien een eitje. Als ik niet al eerder front squats en MPs had gedaan had ik dat ook wel met meer gewicht afgekund, maar ik zat er al aardig doorheen (krijg je ook als je daags tevoren net 1200 kcal op hebt).


    The Saxon Side Bend
    Some strength coaches call this the most effective exercise you can do to strengthen the core muscles. To perform it, simply hold two light dumbbells overhead with your feet spread about 18 inches apart. Now bend slowly to one side, come back up and bend to the other side. You'll immediately know why we recommend light dumbbells! Keep the torso tight and the dumbbells held the same distance apart throughout the movement. Do about six reps per side.



    2x5 kg x 3
    2x4 kg x 5
    Now.. this was a big surprise. Not a new exercise as this has been in my routine for much longer. But I always did them with just 1 dumbbell, holding it up with both hands. I was in for a nasty surprise for how hard this one is with two dumbbells. Yeah.. I do feel a single 10 kg dumbbell pretty heavy too but two of 5 kg just seems so much lighter. WRONG! WRONG! 3 each side were heavy. 4 kg was more manageable.
    Zaterdag opnieuw gedaan: was weer onverwachts zwaar met pielgewichtjes van 4 kg.

    One arm Barbell Curl
    Nothing too tricky about this one. It's just a one-arm curl, only you'll be doing it with a 7-foot Olympic Bar. It sounds easy, but it ain't. Given the amount of coordination and gripping power it takes to balance the bar, you might end up losing control of the bar and knocking out the guy next to you who's doing dumbbell bench presses. That's okay, though. It's all part of the learning curve.
    This is a great movement for building the forearms. Plus, it activates the central nervous system like no other biceps movement.


    10kg x 7 (left) / 8 (right)
    Just like they wrote: it seems easy but it isn’t. Did it with the fixed weight bb (slightly shorter than the OL) and yes, hard indeed. But not as hard as the 1-arm DL!
    PS: opnieuw uitgevoerd afgelpen zaterdag met 10kg. Zwaaaaar!

    ORIGINAL: Gert

    Als laatste de one arm bb curl gedaan. (Alleen met rechts want heb links nog beetje last van bicepspees en tennisarm)
    Is wel apparte uitvoering geworden maar voelde wel lekker aan, soort van one arm/two arm uitvoering....of zoiets...naja kijk zelf maar...

    http://www.youtube.com/watch?v=YjXz5VwDPik



    The Glute Ham Raise
    This is a mother of an exercise. Unless your hamstrings are copper-sheathed and iron clad, don't even try this movement. If you ignore our advice and decide to do it anyhow, take it easy.
    Find some sort of pad lying around the gym. Fold it in two or three if you need to. Kneel on the pad with your hands on your hips. While your partner holds onto your calves, slowly lean forward toward the ground while keeping your back straight and not bending at the waist. If you're like most people, you'll only get about half-way before your hamstrings give out.
    This next part is important so pay attention: as you fall toward the ground, catch yourself with your hands! Otherwise, you'll look like Jersey Joe Walcott after Rocky Marciano pasted him one in that famous picture of their heavyweight title fight.
    Continue lowering your torso with your hands. Allow your body to come to a push-up position. Then, explode out of the down position until your hamstrings can pull you back up. Repeat until fatigued or until you hear a grotesque, gut-wrenching, tearing sound.



     
    from Espi
    Finally tried this one, with the assistance of one of the gym trainers. And before even finishing 1 rep, one of the calves cramped up so much that I just couldn’t finish the movement. This is too freaking hard.
    But… I might try again, but then in a cable station, a bit like how I do cable (rope) crunches. But then there still needs to be someone holding my feet. With a bit of counterweight it shouldn’t be as freaking hard or, rather impossible.  

    from SheRu
    Mijn klasgenootje probeerde hem, en vond 't ondoenbaar. Michel probeerde hem, en vond 't ondoenbaar. Ik probeerde hem, en vond 't ondoenbaar. knipoog
    In elk geval loodzwaar, en ik haalde echt maar een paar herhalingen. Wij hebben inmiddels een kleine aanpassing gedaan. Je helt traag voorover tot je niet meer kan, vangt jezelf op op je handen, buigt door tot push up stand en drukt dan explosief omhoog (alsof je wil klappen tussentijds), die snelheid gebruik je om in 't laatste deel van de beweging je hamstrings als takelmechanisme te kunnen gebruiken. Leuk, effectief, en snel.



    Voor de volledigheid ja ja
    The Annoying Sissy Boy Toe Drop  super blijmaf!
    This movement can be performed in conjunction with almost any weighted exercise listed above. Here's how it works: While doing those odd-looking exercises, an annoying sissy-boy who works at your gym will approach you to tell you how dangerous the movement is or that it isn't within the rules of the gym to allow such exercises. He will most likely approach you during your set and will justify his narrow-minded opinion based on the fact that he didn't see such an exercise listed in his ACE personal trainer home study guide.
    While said annoying sissy-boy is giving his spiel (usually in a huffy, better-than-though tone), lock your eyes on his toes. This will help with the "mind-muscle connection." Now, depending on which exercise you're performing, drop the barbell or dumbbell directly on sissy-boy's toes. If you don't hear a suitable crunching sound accompanied by high-pitched squealing, repeat the "accidental" drop.
    Explain to sissy-boy that if he would've added some variety to his training, he might have had the athletic ability to dodge the weight and avoid a debilitating injury. Tell him that when he recovers you'll gladly show him a few of the movements and loan him a copy of T-mag.
    Walk away smirking with an air of superiority.
    #17
    P. Tsatsouline
    Getting Lean and Mean
    RE: Excercises You've Never Tried Before 2007/03/06 12:50:59 (permalink)
    0
    handige verzameling 
    #18
    Espi
    meten = weten!
    RE: Exercises You've Never Tried Before 2007/03/06 15:07:31 (permalink)
    0
    Hieronder vast de 'lege' beschrijvingen.

    Als iemand anders het ook wil doen, graag. Dan wel volgens de lay-out zoals hierboven.

    Dat wil zeggen: knip en plak uit het artikel
    1 naam
    2 omschrijving
    3 de link naar het meest toepasselijkie jpeg plaatje

    En eronder wat jij gedaan hebt, met hoeveel gewicht en vooral wat of je van de oefening vond.
    Als je dat gedaan hebt, kan een van de mods de tekst naar het bewuste plekje dat ervoor gereserveerd is , verplaatsen.


    Excercises You've Never Tried Before #2 

    Texas Arm Wrestler Curl

    This one is apparently a favorite of competitive arm wrestlers. Here's how it's done:
    Straddle a flat bench with your feet on the floor. Place your forearms and hands along your quads while holding a loaded barbell. The back of your hands should be near your knees. Sit up straight and concentrate on keeping the whole body tight and rigid by contracting your abs. Take a deep breath and hold it, then explode the heavy weight off your thighs into the finished curl position. Lower the bar back to your legs under control and repeat.            Try not to bounce the weight off your thighs, though. Rest the bar across your legs between reps for a full 4 seconds. (This is to keep you from cheating and using momentum, you sneaky bastard, you.)
    Remember, too, that this exercise is meant to be done heavy. It's only a partial curl, so you've got no excuse to use one of those pre-set barbells that only go up to 85 pounds. Shoot for 4 to 6 maximal reps.
    And, like always, don't cheat by lurching and gasping and drooling like the town drunk.



    25kg x 3
    Either I’m a weakling, or I was already too fried by the EZ bar arm curls. , as the 25 kg bb I tried to do it with only went up 3 times. Apparently the text led me to believe that 85 lbs /38kg was a wussy weight so 25kg would be an extreme wussy weight.. ok, I’m a wussy girl.
    No explosive drive up either.
    Opinion negative, can’t be bothered to try this one again.

     
    from SheRu
    Ik deed er 3 tot 4 sets van 6 herhalingen mee, met 30 kg. Prima te doen -als in: haalbaar, maar niet makkie-, het lastigste vond ik het terugleggen op je benen zonder stuiterenen om niet stiekempjes in elkaar te duiken. En die 4 seconden pauze ertussen is géén overbodige luxe!

    Zercher goodmorning

    Zerchers are in fact sort of a hybrid good morning where instead of putting the bar on your back, you cradle it in the crooks of your arms.
    Arrange the hooks on a power rack about chest high. Rack an Olympic bar on the hooks. Approach the bar and pick it up by cradling it in your arms. Hold the bar tight against your body by placing one hand against your upper chest and then grabbing onto that hand with the other.
    Assume a wide stance and with the knees slightly bent, bend forward at the waist until your elbows scrape your inner thighs (remember to hold the bar against your chest tightly!). Coming out of the movement is basically a hip thrust, i.e., you explode your hips forward. This movement will bring you back to the start position.
    While a standard Good Morning emphasizes the hamstrings a bit more, the Zerchers are primarily for strengthening hip flexors. However, they do also work the hamstrings, along with the spinal erectors.
    If you like, you can start doing this movement with a 25 or 45-pound plate cradled against your chest instead of the barbell, which requires more concentration and is a little bit more brutal on the skin on the inner elbows.




    Espi:
    Did this one immediately after the normal good mornings with an easy weight: just the empty bar, by getting my head behind the bar on the bench press station and then cradle it in my arms, get up and do good mornings.

    Opinion negative, why would I want to hurt my elbows and do an exercise like this? Didn’t bother to try it with a disk, thought hat might have been a more decent alternative.

    From SheRu
    Wij probeerden hem in een moment van trainingsverveling en combineerden het met pullthroughs in een superset. 't Is totaal ellendig aan je ellebogen (40kg), maar het voelt wel anders aan in je hamstrings. Ik weet wel niet zeker of ik de bar strak genoeg tegen mijn borst hield. Ik zal 'm zelf nog wel een aantal keer proberen, schat ik zo.


    Farmer’s Walk
    Pick up a pair of heavy, really heavy, dumbbells and take a walk around the gym. That's the essence of the farmer's walk. This killer old school exercise will set your lungs on fire, annihilate your grip, forearms and traps, and build a ton of mental and physical toughness.
    Here's Strongman Competitor Chad Coy doing the Farmer's Walk with 330 pounds in each hand.
    You can perform a designated number of "sets" for a certain distance or just see how far you can go with a certain weight. Each week, try to increase your distance or use heavier weights. Most men can easily start out with 100-pound dumbbells.



    2x30 kg x few steps.

    Again, OK so I’m a weakling. Took the heaviest dumbbells of 30kg out of the rack, fully expecting to be able to walk around the gym as well, I figured I’d be strong enough.
    But unexpectedly this was prevented by the sides of the db digging very painfully into my wrists so decided to put the weights back into the rack.
    Opinionneutral. Could be a good exercise if you’re willing to do Strong(wo)man events where this is part of the required routine, but it’s hard to find weights that are really heavy enough and it’s a clumsy exercise to boot. Can’t really see a benefit for non-strong(wo)men other than ‘having fun doing weird stuff’. 



    Jerry Telle Chest Routine

    This is a series of dumbbell flyes that transition into a modified dumbbell bench press. Telle's idea of an effective workout involves two important factors: high-fiber tension and fatigue. This chest routine will provide both in spades.
    Start with a 135-degree wide-angle fly; in other words, with very little bend in the elbows. Lower the dumbbells to a count of three seconds, take a one-second pause then raise them back up. Continue until failure. Rest for only ten seconds and lie back for another set.
    In this second set, you'll do flyes again, but this time bend your elbows more until you're doing about a 90-degree fly. Again train to failure, rest for ten seconds, and lie back for a third and final set.
    On this last set, you'll perform standard dumbbell bench presses on the concentric portion, or lifting part of the lift, and then "fly out" on the eccentric portion, or lowering part of the lift, until failure. In other words, press the dumbbells up as if you were doing a standard dumbbell bench press. Then, with your elbows locked and while keeping your arms at a 135-degrees wide angle, lower the dumbbells all the way. To initiate the next rep, bring the weights to your side by bending the elbows (i.e., bring them into the start position for a dumbbell bench press). Ouch!
    One final note: Use the same weight for all three sets..





    from Espi
    Wasn’t exactly sure what weight to use because it’s been eons ago I did flyes. So, just picked an 8 kg dumbbell which didn’t seem too hard nor too easy.
    Managed: 8 reps for 1st wide angle set
    Managed 5 reps for 2nd 90° angle set
    And only got up to 3 reps for the 3rd db press + flye out

    Nou, dat ging even snel bergafwaarts. Kwam voornamelijk omdat ik er al 7 sets db drukken, 2 sets triceps pushdown en nog eens 2 sets military press plus nog 4 sets front squat op had zitten. Genoeg om moe van te worden voor je aan zoiets begint. Het lijkt me een mooie oefening om op te nemen in je flye-routine.


    Opinion positive, looks like a good extra for a chest routine with db flyes as an alternative to regular drop sets to fatigue with.



    Single Leg Standing Deadlifts
    Just when we think we've heard of every exercise in existence, Ian King hits us with these two one-legged versions of popular lifts.
    Let's start with the single leg standing deadlift. Stand on one foot with the other foot slightly off the ground. Bend the knee of the supporting leg a little but don't change the knee angle during the exercise.
    Bend at the waist while allowing the back to round (yes, round!) and reach towards the floor. Touch the floor with the hands or the dumbbells if you're using them and go back up to the starting position. Use a speed of three seconds down, pause for one second at the top and bottom, and three seconds up.
    Start with bodyweight only and when you can do ten reps at the correct tempo and without losing your balance, use light dumbbells.


    from Espi
    Because of the extreme fine print, I only looked vaguely at the pic and only remembered the part about standing on 1 foot. And discovered pulling up a 40kg bb wasn’t a good idea. Upon reading the text tried again with BW only and managed 10 reps, but only barely.


    Single Leg Standing Goodmornings
    Now for the one-legged good morning. It's basically the same as above only you'll be holding a light barbell (or even a broomstick until you get used to it) across your back. The shift in external resistance will make it feel a bit different than the single leg deadlift. Follow the same rules as above.


    from Espi
    Because I’d just done normal GMs, did them as BW only. Apart from the balancing act, it was fairly easy. Could’ve done them with a light bb. 


    Ham pull through

    Funny, I’m doing this series of ‘Exercises You’ve never tried before and the 2nd instalment has you do the pull through, which is currently part of my normal (apparently not so normal) routine. super blij No suprises here.


    This is a favorite of guys like Dave Tate and Coach Davies. Attach a rope like you'd use for triceps pushdowns to a low pulley cable. Face away from the weight stack, straddle the cable and hold the rope at crotch level. (Yes, you'll find the rope in a peculiar position!)
    Spread your feet to wider-than-shoulder-width, with a slight bend at the waist. Now walk out a little so you'll be able to keep constant tension. Start the eccentric (lowering) part of the movement by pushing the butt back and reaching your hands through your legs. Full extension of the movement comes as your forearms/elbows touch the sides of your knees. The concentric or lifting part of the movement is a forward, upward explosion to a standing position, where your hands return to the crotch position.
    These ought to hold you over until our next installment. If, in the meantime, you've got some fancy-schmancy exercises that are either new or were somehow left behind in the old days of weight training, let us know and we'll think about using them in the column?as long as you don't want any free stuff as a reward or anything.

     

    11,3 x 17-20  (last week: 8,8x20-22)
    Form is improving, same amt of reps as last week!! On towards higher weights.

    Dit is echt een prima hamstrings oefening, maar je moet wel opletten dat je er geen front raise van maakt. Haal de kabel van ver achter je vandaan door ver genoeg van het kabelstation af te gaan staan en dan je armen van achter naar net voor je lichaam (recht omlaag) halen. Het tricky gedeelte is dat je snel denkt meer gewicht aan te kunnen, maar omdat je continu spanning op je hams hebt staan, is de TUT (time under tension) enorm lang. Ergo, lichte gewichten hebben brute gevolgen! Je wil niet weten hoeveel spierpijn je hiervan kan krijgen.
     

     
    SheRu: Ik pas 'm wat regelmatiger in, de laatste tijd, en ik raak langzaamaan enthousiast. Wel vind ik dat hij met elastieke banden beduidend meer effect heeft.



     
    #19
    Espi
    meten = weten!
    RE: Excercises You've Never Tried Before 2007/03/06 15:09:21 (permalink)
    0
    Aflevering 3

    Excercises You've Never Tried Before #3 - 
    mixed grip chinup

    Here’s a variation of the chin-up you may not be familiar with. It’s simple, all you do is perform a regular chin-up with one hand pronated (facing away) and one hand supinated (facing you). This makes one arm (usually the one supinated) perform more work, making this a good step on your road to performing a one-handed chin-up.     
    Just remember to do an equal amount of reps for both arms. If you know which arm is weaker, start with that arm in the supinated position. As you progress, spread the hands wider on the bar which makes the movement even tougher. If you’re really strong, spread the hands wide and use a dipping belt to attach a tubby aerobics instructor.
    BWx2 – 2
    Actually did this one on Monday too as I trained in the gym where there’s  no neutral grip bar and I just automatically copied the mixed grip I was using for deadlifts as well. Then it was done on the cable station, today on the Smith machine.
    Comment positive. It’s a good exercise to do especially when there’s no fancy chinning station available, but only a straight bar.

     
    SheRu Mijn trainingsmaatjes vonden 't niet meevallen, en wij zien 't vooral als een goeie opbouw naar één arm chins. Valt een beetje in de categorie "polsje kussen"-optrekken. Leuk, en als ik 't goed onthouden heb, behoorlijk uitdagend wegens grotere belasting per arm.


    offset curls

    We picked this one up from T-mag contributor George Baselice. Sit on a bench and hold a dumbbell in one hand. The thumb side of your hand should be resting against the inside surface of the dumbbell plate. In other words, you’ll be holding the dumbbell off to one side. Start the exercise with a neutral grip (as if holding a hammer) and curl the weight while simultaneously supinating your wrist (turning your palm up) as you complete the curling movement.                                                                                                                                                                
    The purpose of the offset grip is to provide resistance upon supination; otherwise each side of the dumbbell would counterbalance the other as it does during the commonly performed rotational curl. This places emphasis on the supinator muscle of the forearm along with the biceps brachii. The brachioradialis also assists with supination. For added resistance upon supination, you can stick a magnetic 1-1/2 pound Platemate to the heavier end of the dumbbell.



    10x 10/11 – 10/12 (left/right)

    The difference between a normal and an offset curl is very subtle, but interesting.

    Comment neutral-negative. Biceps work is an isolation exercise already, this feels like super-isolation (neutral). Perhaps good if you get down to the last small detail work, for now: superfluous (negative) unless you replace your regular biceps exercise with this one, but I’m preferring bb/EZ-curls with heavier weights.

    Ski Squats


    Never have you felt so much pain in the gym without even touching a weight! This is a great quad exercise to throw in as a "finisher" to your normal squat workout. Heck, this one is a killer no matter when you perform it!
    Stand about two feet away from a wall with your feet shoulder-width apart. Squat down to a few inches above parallel and lean back against the wall. Even though you’re leaning against a wall, you’ll feel your quads contract as they support your weight. Hold that position for 10 to 20 seconds. This is the part where you’ll think this exercise is way too easy.                                                                                                           
    Now you’re going to drop down two inches at a time for four more drops. Each two inch drop you’ll hold the position again for 10 to 20 seconds. By your second or third drop, your thighs should be parallel to the ground. This is the part where you begin to rethink your previous thoughts about this being "too easy." After parallel, you’ll have two drops to go. By the last drop, you’ll be "ass to grass." This is the part where you begin to cry for momma.
    Remember, take no rest between drops. Add five seconds to each drop, each workout. If you think this is too easy, try it one leg at a time. If that’s too easy for you, you may not be human. If you aren’t human, try coming back up after you reach bottom with three to five more stops along the way.


    BW x 3
    Did this one at the end. Will need to get technique right, because I was either cheating or form was off as it didn’t feel that hard.

    Comment positive, good quad stretching exercise. It could replace the sissy squat which for some is too stressful on the knees.


    The Original Hack Squat

    Most people think of the hack squat machine when they visualize this exercise, but there’s an older, more effective version. Barbell hack squats can boost your squat and deadlift numbers as well as target the coveted "teardrop" muscle (the vastus medialis) in the quads.
    Stand in front of the loaded bar with the bar either resting on the floor or supported on blocks. With feet shoulder-width apart, bend down, reach behind you and grasp the bar. With your back straight and shoulders pinched back, drive from the heels. Maintain an angle of ascent with the bar near the calves and as the weight nears your hamstrings, punch the hips forward. Return the weight to the floor by reversing the motion. Done correctly, this looks almost like a behind-the-back deadlift.



    Espi
    30x7
    40x5
    50x3

    This exercise seemed very intimidating at first but worked out OK. Only problem is that the bb really scrapes against the calves. Which is less painful than the shins, but also why you tend to stay away from the shins while deadlifting. Now this can’t be avoided. Perhaps just as well? Can’t decide whether this is a behind-the-legs DL or hack squat. I vote for: a BTL DL!

    Opinion positive, this is an exercise that can be an alternative to regular squats. It seems to work the quads harder than most.


    Lower Trap Raises

    Think shrugs are all you need to build impressive traps? Well, that’s what you get for thinkin’! Shrugs are good, but you need to also focus on the lower traps for complete development. This exercise can help you do that.
    Start by facing forward on an incline bench. Grip two dumbbells with the thumbs up (like in a hammer curl). Keeping your arms straight with the elbows slightly bent, raise the dumbbells toward the ceiling at a 45-degree angle from your head (the 10:00 and 2:00 positions of a clock.) Retract your shoulder blades (squeeze them together) at the top position. Try to pause for two seconds at the top of each rep. If you can’t, use lighter dumbbells.



    Espi
    (2x2)x5-10

    One of the very rare occasions the lightest dumbbell seemed good enough for me. This could be a rotator-cuff destroyer.. or
    perhaps, an excellent rotator cuff protector if done light enough?

    Opinion negative-positive. As a shoulder exercise it seems like a good way to hurt yourself. It might be very good as a rehab exercise with teeny weights


     
    Car Pushing and Pulling
     
    Deadlift Walks

    This one is part of Chad Waterbury’s Next Big Three program, but it makes a cool stand-alone exercise as well.
    First move the hooks or barbell supports to the front (outside) of a squat cage or power rack. They should be set up just below your knees. A couple of blocks will work, too. Now load up the bar with about 65% of your raw deadlift max and place it in front of the power rack about two full steps away from the supports. Take a shoulder-width stance and use a pronated grip (both palms facing you).
    Deadlift the weight as you normally would, then take two steps forward, reset your stance and place the bar on the uprights, hooks or blocks. Release all muscular tension, re-lift the weight, take two steps backwards, reset your stance and lower the weight again. That’s one rep! Without resting, repeat for the desired number of reps. You may then go to the corner and throw up.




    45x10 – 5 – 5 – 3

    Espi
    Oops, obviously I hadn’t read the explanation well enough. I’d already done 3 sets of 10-5-5 reps until I realized that the instructions called for just 1 single DL rep each and having you walk back and forth every single time. So, when I finally got that message, I was already too exhausted to do more than 3 reps. After all 7 RDL sets plus 3 deadlift walks is enough to wear out anyone, even with piddly weights of only 45 kg.
    I had to be very inventive here as our gym doesn’t have racks. I used 2 benches which had to be placed really close together while using the shorter barbell. Couldn’t use the longer one as I’d have poked the guy next to me in the stomach. 

    SheRu
    Supervette oefening. Ondanks de ogenschijnlijk lichte load enorm heftig om te doen. Overhand grip maakt 't superlastig, en als ik m'n trainingsmaatje zo zag, is 't nog een fikse aanslag op je uithoudingsvermogen.





    #20
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