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Copy of Great and underused exercises, part 2

Today I’ll continue my listing and commenting on what I consider to be great but underused exercises. Make use of these exercises if you ever feel bored and in need of something new at the gym. I’ll list one exercise per muscle group. Back Underused exercise: Body weight rows. Hang underneath a securely fastened bar or a Smith machine bar. Stiffen your body and make sure to keep it straight during the lifting. Pull yourself up, so that your chest touches the bar. Experiment w

Copy of Great and underused exercises, part 2

Copy of Bench pressing Hollywood style

Bench pressing Hollywood style The traditional flat bench press is a classic in every sense of the word. It is a corner pillar in many people’s repertoire at the gym. Advanced veterans and beginners alike – everybody looks to the bench press for chest development. When people discuss feats of strengths they often refer to bench pressing abilities. The inclined version, however, isn’t quite as often seen at the gym, nor has it been equally celebrated throughout the years. But

Copy of Bench pressing Hollywood style

Bench pressing Hollywood style

Bench pressing Hollywood style The traditional flat bench press is a classic in every sense of the word. It is a corner pillar in many people’s repertoire at the gym. Advanced veterans and beginners alike – everybody looks to the bench press for chest development. When people discuss feats of strengths they often refer to bench pressing abilities. The inclined version, however, isn’t quite as often seen at the gym, nor has it been equally celebrated throughout the years. But

Bench pressing Hollywood style

The perfect back workout

A perfectly composed back workout routine As any regular reader here at Penandbarbell.com will know I sometimes share my own exact workout sessions and comment on them. This is a way for me to exemplify some of the principles and ideas that I advocate. The different concepts that I like to put emphasis on in connection to muscle building and fat burning comes to light in these examples of my own routine. In today´s article I will present you with a back routine that I think c

The perfect back workout

3 different high volume routines that I all recommend

If you are a regular reader here at Penandbarbell.com you will have noticed my love for high volume training. In a recent blog post I wrote about how I once more turned back to a high volume approach, after having had a few weeks where I prioritized heavier weights and fewer reps. As I concluded in that blog post of mine I always come back to high volume simply because I like it. It's not all about what "works" and "doesn't work" - it's also about what you like and what makes

3 different high volume routines that I all recommend

Great and underused exercises, part 2

Today I’ll continue my listing and commenting on what I consider to be great but underused exercises. Make use of these exercises if you ever feel bored and in need of something new at the gym. I’ll list one exercise per muscle group. Back Underused exercise: Body weight rows. Hang underneath a securely fastened bar or a Smith machine bar. Stiffen your body and make sure to keep it straight during the lifting. Pull yourself up, so that your chest touches the bar. Experiment w

Great and underused exercises, part 2

Bench pressing without ego: the way to get visible results

If you, like so many gym-goers, are in pursuit of impressively developed and qualitatively chiseled pectoralis muscles, then you will most probably have made the classical barbell bench press a part of your workout routine. This is a good thought: the bench press can be a truly strong ally in your quest for a well-developed chest. I still remember the very first time I enjoyed a thorough chest pump – and it was the direct result of having mastered the bench press for the firs

Bench pressing without ego: the way to get visible results

8 exercises for one single muscle group

A back only workout Yesterday I targeted back – and back only. I have recently written about the benefits of targeting one single muscle group throughout a workout session. Now I felt it was time once again to harvest some of these benefits. The workout session It went as follows: 1. Chins 1, 3x8-12 2. Lats pulldowns, one side at the time, 4x8-10/side 3. Rowing, machine, 3x6 4. Bent over dumbbell rowing, 3x8-10/side TRISET: 5. Cable rows, standing, 3x12-14 6. Chins 2, 3x6 7.

8 exercises for one single muscle group

Layers on layers of pump

8/11-2015. Just finished today´s workout session. Today was chest day. The following took place: Bench press, barbell, 5x5. Bench press, barbell No. 2, 5x6-10. Bench press, barbell, No.3, 5x12. Inclined bench press, dumbbells, 2x12-15. Dips, 4x8-12. That's 15 sets of flat barbell bench presses. A bit over the top some might say. And yes, I wouldn't plan a session to come out like that. It was a matter of improvisation, fueled by the inspiration that sprung from the first 5 se

Layers on layers of pump

Different muscle different system

19/1-16. Today´s blog post is an urging to all readers to make sure to customize not only your program as a whole – but your routine for each muscle group. During my last few sessions I have experienced firsthand with this important principle: the need to customize one’s approach to the different muscle groups. If you, like me, are dedicated to the iron, then you are familiar with the entertaining value of reading up on different routines, systems and schools. I have found th

Different muscle different system

Don't forget shoulder day

11/11-2015 There is a lot of talk online about the importance of leg day. There is an urge not to become somebody who has a muscular upper body and thin legs. The truth however is that in reality the opposite is much more commonly seen: people walking around on thick and heavy legs while lacking completely in upper body development. So: let us not forget shoulder day and let us not forget to perform the important isolation exercises, like for example the biceps curls, the tri

Don't forget shoulder day

Layers on layers of pump

8/11-2015. Just finished today´s workout session. Today was chest day. The following took place: Bench press, barbell, 5x5. Bench press, barbell No. 2, 5x6-10. Bench press, barbell, No.3, 5x12. Inclined bench press, dumbbells, 2x12-15. Dips, 4x8-12. That's 15 sets of flat barbell bench presses. A bit over the top some might say. And yes, I wouldn't plan a session to come out like that. It was a matter of improvisation, fueled by the inspiration that sprung from the first 5 se

Layers on layers of pump

Enjoying some exaggeration

4/10-15 Enjoying some exaggeration My last two workouts have both been taken to exaggeration and beyond. I say this without showing a trace of remorse. The abundant numbers of exercises, sets and reps have been the result of pure inspiration. It went like this: Session 1: Pecs 1. Inclined bench press, dumbbells, 6x6-12 2. Flyes, dumbbells, 3x8-11 3. Bench press, barbell, 10x6-10 (I warned you it would be exaggerated…) 4. Inclined bench press, dumbbells, no 2, 3x8-12 5. Push u

Enjoying some exaggeration

Mixing it up - calisthenics collides with 5x5

Today's workout session was all about mixing it up. After having trained with high volume for the last few weeks, keeping most sets in almost every exercise within the 8-15 reps range, I decided to shock myself today by hitting the heavy weights and aim for something similar to the 5x5 method. Since the theme was change and variety I also put some calisthenics into the routine. Furthermore I decided to mix up the overall composition of the workout so that it would involve man

Mixing it up - calisthenics collides with 5x5

Spreading the wings - pullups vs. lats Pulldowns

14/8-2015. I perform pull-ups almost every time I train my back muscles. The exercise is a cornerpillar in my back routine. I often perform up to a total of a 100 reps during a back workout session. I am, of course, far from alone in praising this exercise as one of the best there is for developing the lats - but it might come as a surprise, given the status of this exercise, that I didn´t always involve it in my routine. In fact, I once ignored it - for a full decade. During

Spreading the wings - pullups vs. lats Pulldowns

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