AAP's Muscle Building Secrets Tip #10:

[AAP]

Unorthodox exercises that actually WORK!!

A quick run down of exercises that you rarely/never see anyone do, yet stimulate muscle growth like nothing else.

Chest - Bench press to the throat. (upper chest killer)

Back - Decline dumbell pullovers. Reverse cable crossover (a.k.a. "handcuffs")

Shoulders - laying dumbell side laterals. Reverse front presses (palms facing your face)

Triceps - Wide grip press downs. Use a bar that you use for lat pulldowns and that spot at the end where it breaks and angles down. That is where you want to grip the bar. Keep your elbows pushed into your sides. Push the weight all the way down to full lock out. (one of few exercises you actually want to lock out on.) You will be surprised at how light weight you must use. The contraction is like none other.

Biceps - body drag curls. You are actually pulling your biceps into a state of contraction.

Traps - laying incline shrugs. Lay on incline bench like you are doing incline curls for biceps, let the dumbells hang all the way to the bottom, put your head back on the seat and shrug upwards. Range of movement is about two inches, so high reps are a must. Follow up with heavy front barbell shrugs.

Hamstrings - dumbell curls. Clenching the dumbell together with your feet forces a deeper contraction.

Quads - Hack squats... yeah everyone does them last with high reps for a finishing move in order to "shape" the muscle. Get real. Add some weight, hit those reps about 6-8 and fucking grow.

Calves - calf raises on leg press, but lighten the weight and bend your legs deeper like you are lowering the weight for a leg press. Legs bent about 90 degrees then start pressing with your calves to pump out the reps.

 

[swole]

I'm going to use the one you suggested for triceps...good stuff all around.

 

[Raptorex]

I don't see any that allow me to use my pink dumbells? Anything recommended?

 

[swole]

I don't see any that allow me to use my pink dumbells? Anything recommended?

bro you're already up to the pinks?

i'm still using the green bands.

 

[Raptorex]

bro you're already up to the pinks?

i'm still using the green bands.

wow bro, u juicin?

 

[swole]

wow bro, u juicin?

jesus mary i couldn't help it

i got 6 reps for my bicep curls on the yellow bands the other day

i maxed out with 2 on the greens. hoping to use the blues by next month.

 

[Raptorex]

I found that AAP's Muscle Building Secrets Tip #7 helped me move out of that rut. I quickly moved up from the greens to the blues. Try it maing, this guy is the nads.

 

[AAP]

Those blue ones make great bondage restraints for using in the steamroom.

 

[Raptorex]

I used a yellow one as a cock ring, it worked fantabulous...

just a tip guys

 

[AAP]

I use the red ones to secure the door so my victims can't escape.

 

[dwalk252]

great info thanks

 

[Raptorex]

^^^
Next AAP victim

 

[H_T_]

btw, i got one of those percussion massagers. it'll take time to see if it'll work on the fascia, but it's awesome for getting rid of propionate lumps.

 

[AAP]

^^^
Next AAP victim

*packs red, blue and green bands in gym bag.*

 

[AAP]

btw, i got one of those percussion massagers. it'll take time to see if it'll work on the fascia, but it's awesome for getting rid of propionate lumps.

Now go spend the other $15 on the myofacial foam roller and in 30 days come back and tell what your results have been.

 

[Raptorex]

*packs red, blue and green bands in gym bag.*

lololol @ the Hannibal Lecter of bodybuilding

 

[AAP]

lololol @ the Hannibal Lecter of bodybuilding

No way man.

I put the lotion in the basket.

I put the lotion in the basket....

 

[Raptorex]

No way man.

I put the lotion in the basket.

I put the lotion in the basket....

with the Fava beans?

 

[AAP]

and my shaker cup.

 

[Phaded]

mr aap can you explain in detail how to do these exercises please..

 

[H_T_]

Now go spend the other $15 on the myofacial foam roller and in 30 days come back and tell what your results have been.

i couldn't find an 85 dollar version of that massager. i spent around 40 bucks on it. i hope i can still see the same results. this thing does administer a pounding....

 

[AAP]

mr aap can you explain in detail how to do these exercises please..

Ok, for those I didn't describe in detail :

Chest - Bench Press to throat. Basically you lay on the bench, further down the bench in normal so you can clear the supports and have room to lower the bar. Using about 60% of your normal weight, take a medium wide grip on the bar and lower the bar straight down until it touches your adams apple. Yes, you lower it to your throat. Straight down and then contracting the chest muscles push it all the way back up to a couple inches from lock out. Don't lock out. Then slowly lower again to start the next rep. This is something you want to do very slowly and keep the reps about 10.

Back - Decline dumbell pullovers. Just lay on decline bench and do them that way. Brings a deeper stretch to the lower lat tie ins.

Handcuffs - pretty much like cable crossover attempts behind the back. You set up the cable machine like you are doing front crossovers, grip the handles, take a half step backwards and then bring the handles to the rear of you so they touch right at the top of your ass crack. Body mechanics aside, you literally can not do backwards cable crossovers, but it looks like you are trying. You can do this with no weight and feel the scalpula roll and the muscles contract. Just stand up and with your hands raised to 45 degrees beside your head (like you are stretching in the morning out of bed), pull them down and behind you like the police would do in order to cuff your hands behind your back. You will literally feel every muscle in your back shift with this movement. Keep weights light and reps about 10-12.

Shoulders - laying side laterals. Just lie on one side on the bench and using one arm, start with the dumbell resting against your hip and simply raise it. The range of movement is very short because if you go too high, the momentum and weight carries it past the range of movement as it descents (falls) toward your head. you are simply powering the weight up from your hip to point directly up at the ceiling at a 90 degree angle. As the muscle gets exhausted, it becomes as much work to stop the weight at the top as it does to lift it. This develops the lateral delt cap better than anything I know.

Reverse Presses - Use a smith machine and grip the bar with your palms facing your face, shoulder width apart (your bird and ring finger should line up with the middle of your front delt) then simply rotate your delts upward to press the bar up. Fantastic front delt movement.

Biceps - Body drag curls. grip a bar with a medium grip like you are doing bicep barbell curls. Instead, pull the bar up your body, keeping contact with your torso to right below your lower pec line. Basically you try to drag the bar from the starting position upwards to touch your nipples. Impossible as you will stop slightly below them. Your elbows should follow a natural plane of movement and end up jutting out behind you. This exercise allows you to actually pull the bicep into contraction with zero forearm movement.

Hamstrings - laying dumbell curls. Simply lay on a flat bench and grip a dumbell between your feet and raise and lower. the lowering the killer part because you have to grip the dumbell tightly and that forces a deeper contraction. plus stopping the dumbell at the bottom recruits more muscle fibers than using a machine. use a fairly light weight.

 

[Raptorex]

do these exercises increase penis size, if not do you have any recommendations.

Yours in Sport.

 

[AAP]

do these exercises increase penis size, if not do you have any recommendations.

Yours in Sport.

Just slam it in the door.

 

[H_T_]

do these exercises increase penis size, if not do you have any recommendations.

Yours in Sport.

btw - do not use the massager on your penis when it's pressed against a flat surface like your desk. just don't.

 

[Raptorex]

Just slam it in the door.

I'm confused by your post and HT's? I am looking for pure girth and a little more size. The door is only good for girth, and HT the desk works fine for me, its oak.

 

[the-short-one]

I shall try the laying dumbell curls. pronto.

 

[AAP]

I'm confused by your post and HT's? I am looking for pure girth and a little more size. The door is only good for girth, and HT the desk works fine for me, its oak.

splinters.....

 

[H_T_]

splinters.....

more like tenderized.......

 

[AAP]

more like tenderized.......

makes it easier to chew.

 

[StickFigure]

Good stuff AAP, a couple of those I picked up in the Arnold Encyclopedia.

 

[Raptorex]

Need a tip: I was told last night that my penis is too fat, any tips on losing some of that baby fat? p.s. I don't drink alcohol so its not that.

 

[rnch]

Need a tip: I was told last night that my penis is too fat, any tips on losing some of that baby fat? p.s. I don't drink alcohol so its not that.

lube it, broly, lube it up!

 

[Raptorex]

lube it, broly, lube it up!

Hmmmmm...never thought of that, but I really do want to cut.

 

[rnch]

also, give her/him a quick snort of poppers before u slide it in...she/he will loosen right up for u.


or so i am told....

 

[the-short-one]

body drag curls are awesome. my biceps HURT.

 

[c3bodybuilding]

Neck presses are great. An old favorite of Robby Robinson.

 

[Sub-Zero]

anus clenches- really great for tightening up that butthole