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Recent content by Alpha Moth

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    The truth about abs - stop doing crunches

    Actually, those lifts don't stimulate the muscle enough to induce hypertrophy (I can dig up the research somewhere if you want it). I recommend something like cable crunches which is a good spinal flexion exercise. Hanging leg raises involve hip flexors too much
  2. A

    Posterior Deltoids

    Rear delt flys and rear delt rows whoever said BTN press for rear delts.. this is an anterior delt movement and to some degree lateral delts, triceps and traps. rear delt is transversely extends the humerus
  3. A

    Help me tweak my 4 day upper/lower routine

    http://www.jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf Mon: Lower Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest) SLDL or leg curl: 3-4X6-8/3' Leg press: 2-3X10-12/2' Another leg curl: 2-3X10-12/2' Calf raise: 3-4X6-8/3' Seated calf: 2-3X10-12/2'...
  4. A

    Bent Over Rows - How Do You Do Them?

    Yea.. I really dislike them. I think in terms of lat activation and biomechanics, a supported dumbbell row is up there.. i also really like hammer strength iso-lateral low rows and high rows, along with cable rows, and the hammer strength iso-lateral adduction one. i also don't go past...
  5. A

    flyes:Do you do them?

    The LifeStyle fitness ones under hammerstrength are pretty decent, allowing iso-lateral movement
  6. A

    flyes:Do you do them?

    Gravity. But I still don't understand how a DB fly would be superior to a cable movement? Of course the bottom of a DB fly is going to have more tension, but wouldn't this make it an inferior choice if tension isn't uniform throughout the whole movement?
  7. A

    flyes:Do you do them?

    um how does the resistance change with cables? tension is constant through the full range of motion tension changes with DB's because the path is cicular and the moment arm changes with the arc so cables > db fly
  8. A

    Incline Presses

    DB 15-30 deg
  9. A

    Training Exercises that you avoid

    This. ROM sucks ass too. -leg extensions -upright rows -curling machines
  10. A

    3 x 8 or 5 x 5?

    https://www.youtube.com/watch?v=xTDapcklnV8
  11. A

    Do you ever take a nap during the day?

    Every chance I get. So 2-3 times a week, love it
  12. A

    FitX 2014

    Would definitely check it out if I could especially the strong man part i know Benedikt magnusson and Hafþór Júlíus Björnsson are there.. two icelandic giants
  13. A

    Preference for Chest Workout-Barbell or Dumbbell

    I do BB flat because I want to get stronger in that lift. But, I prefer a DB press with a SLIGHT incline. then a cable fly at the opposite angle. cable fly > DB fly
  14. A

    Who here front squats?

    Why wouldn't they? They're still the prime mover in the movement
  15. A

    Who here front squats?

    I like them, but my patella tendon flares up big time if I do them for some reason
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