Please Scroll Down to See Forums Below sup bros, I took your advice and I will be starting out with dave tates 9 week program. on the first day it gives a max effort squat day, however i dont see any squats. There are good mornings glute ham raises reverse hypers pull down hypers, and straight leg raises. what are good mornings i think i know but i am not sure, can you give me a pic....i know i am pathetic, I need to know what jm presses are onthe 4th week for max effort bench day...what are chest supported rows, on squat day....what are reverse hypers.......if anyone could i would like to see pics at least on the good mornings so i can get started, i think reverse hypers is where one is on a crunch board facing down and coming up using primarily lower back.... i sound really dumb i know i have read all of waht i have wrote, beleive it or not I have been to the arnold and i attend numerous events, but as you say powerlifting is a whole other ball game...please help me join th darkside.............................
help on diff exercises, pleaseeeeee
- Thread starter gtbig 2
- Start date
http://www.bootydown.com/freaks/exercises.htm
That should answer most of your questions.
BTW, The actual bench and squat are rarely performed; it are usually variations.
-Zulu
That should answer most of your questions.
BTW, The actual bench and squat are rarely performed; it are usually variations.
-Zulu
Cubanito17
New member
Goodmornings can be found on elitefts.com then go to "ask dave" then "excercise index" there's a pic on there. They also have on there for reverse hypers and glute&ham raises. For chest supported rows you lay face down on a bench and bring up either bar or db's to the end of tha bar. Now for JM press sorry bro I'm not sure myself of what they are. I think it's you come down with a close grip to your chin and press up, but I'm not sure.
Can someone help him with that one.
Can someone help him with that one.
goldenone
New member
This was Quoted from from http://www.elitefitnesssystems.com/ on the jm press
The movement is a cross between a close grip bench press and a tricep extension. To begin you will need to be using a close or medium grip on the barbell. Unrack the weight the same way you would a close grip bench. As you begin to lower the bar, make sure the bar path is traveling torward you upper chest. Keep the elbows tucked and up. You will only lower about 1/2 the distance to your chest. the key is to make sure the barbell is slighty behind the elbows. That is the barbell should be closer to your head then your elbows. Pause for a split second and press the bar up fists first. you will know if you are doing it right if you feel it is the described area.
The movement is a cross between a close grip bench press and a tricep extension. To begin you will need to be using a close or medium grip on the barbell. Unrack the weight the same way you would a close grip bench. As you begin to lower the bar, make sure the bar path is traveling torward you upper chest. Keep the elbows tucked and up. You will only lower about 1/2 the distance to your chest. the key is to make sure the barbell is slighty behind the elbows. That is the barbell should be closer to your head then your elbows. Pause for a split second and press the bar up fists first. you will know if you are doing it right if you feel it is the described area.
