Posts

5 Advanced Dips

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Here are 5 advanced dip variations to build mass in the chest and triceps:

#1 Tucked Dips
#2 Bulgarian Dips
#3 Archer Dips
#4 Typewriter Dips
#5 Assisted One Arm Dips

Lumberjack press

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30 Degree Pull-ups

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30 degree pull-ups, as known as lean away pull-ups.  Pull to waist and lean back.  The movement is a hybrid of the pull-up and the row.

Headbanger Pull-ups

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Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar and then push and pull horizontally, head in line with the bar. Here are four variations of the headbanger pull-up:


Headbanger chin-ups Headbanger chin-ups under the bar L-Sit headbanger pull-ups Commando headbanger pull-ups, aka Inline headbanger pull-ups

Barbell Launch Curl

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8 Exercises Using Thor's Hammer

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Thor's Hammer is a great tool to build grip strength, develop the forearms and strengthen the rotator cuff. Here are 8 of my favorite exercises using Thor's Hammer:

1) Forward Lever
2) Reverse Lever
3) Side to Side Lever
4) External / Internal Front Rotation
5) External / Internal Side Rotation
6) Helicopters
7) Hammer Pullover
8) Shoulder Cast

How to Increase Your Push-ups for the Academy

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Q:My name is Chris; not sure if this email address is still monitored, but I was hoping you had some time to answer a couple questions and concerns regarding the article you wrote on BodyBuilding.com a couple years back entitled Return to Copland: Strength Training for the Professional Warrior.

I am a 24 year old male from South Jersey and I am about 5' 10" and weigh around 145-150. I go to the gym 3 to 5 times a week and try to run or get some form of cardio in around 5 times a week. I am also desperately trying to gain weight which has been a very difficult obstacle for me. 

Currently, I am in the hiring process to become a New Jersey State Trooper; I have passed their physical fitness test and the next step is to pass the written examination being held in the coming weeks. I did fairly well on the fitness test I scored a 19 out of 21 possible points, but I feel as though I definitely could've done a better job, and I don't think how I did will cut it in the academy.