Unique Exercyses...

GameDayDog · 08-31-2005, 09:22 AM

Have you ever encountered an exercyse that was really effective... However, you're the only person in your gym that does it... or seems willing to try it???

I'll admit, I've shaken my head plenty of tymes when Personal Trainers at my gym give newbies exercyses to perform that look as if the newbie was preparing to be on an episode of Punked..

Well... The addition of Diamond Delts to the forum had me thynking about the reaction and stares I get when I do lying syde laterals... an excellent move for the medial deltoid..

Then a friend of myne just introduced me an exercyse he calls cable cobras... I haven't tried it yet, but I'm gonna give them a shot today... He swears they blast his back in ways traditional rows don't...

So that got me to thynking... Do you have a unique exercyse that you feel is extremely effective??? ... If so, feel free to share... maybe we can make it popular..

Peace..~G

**bigDman** · 08-31-2005, 07:57 PM

The bear
http://www.t-nation.com/readTopic.do...ydra?id=459657

mistermuscles · 08-31-2005, 07:59 PM

Quote:

Originally Posted by bigDman

The bear
http://www.t-nation.com/readTopic.do...ydra?id=459657

Damn, that's crazy!

~~2Ripped4U~~ · 08-31-2005, 08:24 PM

I got this from DD to:Reverse grip military press

Apootheosis · 08-31-2005, 09:09 PM

reverse grip and jm press are pretty weird. i tried them once, immediately pwned my elbows. Useless exercises, mediocre usage in powerlifting

Movements like "the bear" i dont like, because i can definitely squat more than i can push press. Limiting the front and back squat weight to what i can push press or overhead press is pretty retarded, i dont see how that would optimally work my legs. Its also not like the real olympic lifts which are capable at the least of being explosive

**bigDman** · 09-01-2005, 12:47 AM

well this is what jhon davis said about the exersize(the creator)
Glad you've found this lift helpful in your training. When performed properly, with the correct development pattern it can have an extraordinary impact upon overall development. However I want to stress that this lift is the result of a successful long term training program in which the user not only develops tremendous explosive strength but in a balanced fashion. In fact this lift recognized virtually every component of the Renegade Concepts of Training™ which is noted below:

Renegade Concepts of Training™
• movements trained, not musculature
• efficiencies of movement reinforced
• motor patterning and grafting
• postural alignment is perfected
• stabilization in the most de-stabilized training environments
• force developed such that it can be projected, accepted and redirected at
maximal levels.

I should also note that unfortunately one of the extreme weaknesses of publishing this article was that readers really never truly understand how I utilize this lift both with extreme bar speed and a seamless transition from each component of the lift. In fact at my recent seminar in Austin, Texas attendee's were extremely surprised how fast and explosive this lift is performed. Equally so without complete control of the photo's, technical protocols can be very confusing. Unfortunately my supplied photos weren't used as correctly noted by forum posters - the "rack" position is definitely very poor. If needed I will attempt to post photos so that you can see the correct technique.

I am working on a large article in acquiring the strength to perform this lift that I went through a recently released DVD, "Mad Science". However to expedite this for you, the first step is to first learn the following lifts:

Power Clean (hang)
Front Squat
Push Press
Push Press, from dead-stop start from base of Front Squat
Split Jerk (vary lead leg position)
Squat (Olympic style)
Squat , from start position with bar overhead in a clean grip

I hope that helps and if I can be of help, please ask.

In faith,

John Davies

www.renegadetraining.com

and

HardAce7 · 09-01-2005, 01:03 AM

I do a little exercise called the Squat that it seems nobody else in my gym knows about. The same thing goes for standing military presses or push presses. :bb:

GameDayDog · 09-01-2005, 07:21 AM

Hahaha.. Yeah.. in addition to squats.. I guess I can add deadlyfts... Since I'm the only person that does them in my gym... Unless they wait until I leave to try it..

I'd lyke to add Rear Delt Dumbbell Rows.. they're just lyke one armed dumbbell rows.. but you keep you upper arm at a 90 degree angle from your body..

http://exrx.net/WeightExercises/Delt...arDeltRow.html

Peace..~G

pammiejoe6 · 09-01-2005, 01:41 PM

i dont see many people doing cubans....or l-lateral raises....if you look at the RC stuff i do here you'll see a description of these at the bottom of the article.

course i dont see anyone doing much of anything since i workout at home...hahahhaa

**Keith Wassung** · 09-01-2005, 02:12 PM

I do a move where I load up the Shirley...I mean the Smith Machine with a couple of plates on each site, then I heavily pad the bar with foam rubber, I get under the bar so that I look like I am in the start position for the bent over row-back almost at parallel, and I have the bar across my upper back-and then I simply shrug my shoulder blades up and back-similar to a Kelso Shrug, but the weight is on top, and not underneath

Vegeto · 09-01-2005, 04:55 PM

I occasionally experiment with a little move that is sort of like the beginning of a clean. Basicly, you take a weight that is heavyer than your barbell curl, but lighter than your bb row. From the ground, start with a deadlift, but as you are deadlifting, you row to your stomach at the same time. Once you are standing completly erect, you still have the bar at your stomach from the row, but the stress is now on your arms. (see picture) Hold the weight for a moment and then return to your starting point.

It doesn't do much for 'getting big', but it helps teach your body to use your arms, lats, and the rest of your back as one whole integrated unit.

It can be performed with a pronated or supinated grip.

Unless someone else has done this and wants to take credit for it's creation, I will call it the pull-up-your-pants.

GameDayDog · 09-01-2005, 07:13 PM

Vegeto..

All your diagrams should be in museums.. They're just that dayum good.

Meanwhyle, I'm impressed... So far so good.. Anyone else???

Peace..~G

Vegeto · 09-01-2005, 07:52 PM

Quote:

Originally Posted by GameDayDog

Vegeto..
All your diagrams should be in museums.. They're just that dayum good.

Peace..~G

LOL

**dbflgirl** · 09-01-2005, 11:47 PM

Quote:

Originally Posted by HardAce7

I do a little exercise called the Squat that it seems nobody else in my gym knows about. The same thing goes for standing military presses or push presses. :bb:

Yep

pammiejoe6 · 09-02-2005, 11:01 PM

drag curls! i dont see many people doing drag curls!

basically just like a barbell curl, except you DRAG the bar across your body the entire way up and down.

**Sholiz** · 09-02-2005, 11:06 PM

Quote:

Originally Posted by pammiejoe6

drag curls! i dont see many people doing drag curls!

basically just like a barbell curl, except you DRAG the bar across your body the entire way up and down.

Sounds more like a upright row?

**Peaked_18** · 09-02-2005, 11:23 PM

No it is a bicep curl you take through the waist to the shoulders.

pammiejoe6 · 09-03-2005, 03:01 AM

thanks peaked!!

hi sholiz!!! :service: :fruity:

DieselWeasel · 09-04-2005, 05:24 AM

I do the zercher deadlift from the floor and the partial zercher deadlift in the squat rack from various pin positions.
http://media.putfile.com/max_zercherDL_225
http://media.putfile.com/max_zercher_365

I also do two versions of the two-hands anyhow, one with a barbell/dumbbell and another with two kettlebells. This is the double kettlebell variation:
http://media.putfile.com/max_anyhow_62_53

08-31-2005, 09:22 AM	#1
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Unique Exercyses... Have you ever encountered an exercyse that was really effective... However, you're the only person in your gym that does it... or seems willing to try it??? I'll admit, I've shaken my head plenty of tymes when Personal Trainers at my gym give newbies exercyses to perform that look as if the newbie was preparing to be on an episode of Punked.. Well... The addition of Diamond Delts to the forum had me thynking about the reaction and stares I get when I do lying syde laterals... an excellent move for the medial deltoid.. Then a friend of myne just introduced me an exercyse he calls cable cobras... I haven't tried it yet, but I'm gonna give them a shot today... He swears they blast his back in ways traditional rows don't... So that got me to thynking... Do you have a unique exercyse that you feel is extremely effective??? ... If so, feel free to share... maybe we can make it popular.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 07:57 PM	#2
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	The bear http://www.t-nation.com/readTopic.do...ydra?id=459657 __________________ COME CHECK OUT MY JOURNAL

08-31-2005, 09:09 PM	#5
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	reverse grip and jm press are pretty weird. i tried them once, immediately pwned my elbows. Useless exercises, mediocre usage in powerlifting Movements like "the bear" i dont like, because i can definitely squat more than i can push press. Limiting the front and back squat weight to what i can push press or overhead press is pretty retarded, i dont see how that would optimally work my legs. Its also not like the real olympic lifts which are capable at the least of being explosive __________________ lawlz

09-01-2005, 12:47 AM	#6
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,625 Recipes: 0 Rep Power: 186	well this is what jhon davis said about the exersize(the creator) Glad you've found this lift helpful in your training. When performed properly, with the correct development pattern it can have an extraordinary impact upon overall development. However I want to stress that this lift is the result of a successful long term training program in which the user not only develops tremendous explosive strength but in a balanced fashion. In fact this lift recognized virtually every component of the Renegade Concepts of Training™ which is noted below: Renegade Concepts of Training™ • movements trained, not musculature • efficiencies of movement reinforced • motor patterning and grafting • postural alignment is perfected • stabilization in the most de-stabilized training environments • force developed such that it can be projected, accepted and redirected at maximal levels. I should also note that unfortunately one of the extreme weaknesses of publishing this article was that readers really never truly understand how I utilize this lift both with extreme bar speed and a seamless transition from each component of the lift. In fact at my recent seminar in Austin, Texas attendee's were extremely surprised how fast and explosive this lift is performed. Equally so without complete control of the photo's, technical protocols can be very confusing. Unfortunately my supplied photos weren't used as correctly noted by forum posters - the "rack" position is definitely very poor. If needed I will attempt to post photos so that you can see the correct technique. I am working on a large article in acquiring the strength to perform this lift that I went through a recently released DVD, "Mad Science". However to expedite this for you, the first step is to first learn the following lifts: Power Clean (hang) Front Squat Push Press Push Press, from dead-stop start from base of Front Squat Split Jerk (vary lead leg position) Squat (Olympic style) Squat , from start position with bar overhead in a clean grip I hope that helps and if I can be of help, please ask. In faith, John Davies www.renegadetraining.com and __________________ COME CHECK OUT MY JOURNAL

09-01-2005, 07:21 AM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hilarious... Hahaha.. Yeah.. in addition to squats.. I guess I can add deadlyfts... Since I'm the only person that does them in my gym... Unless they wait until I leave to try it.. I'd lyke to add Rear Delt Dumbbell Rows.. they're just lyke one armed dumbbell rows.. but you keep you upper arm at a 90 degree angle from your body.. http://exrx.net/WeightExercises/Delt...arDeltRow.html Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 08:24 PM	#4
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	I got this from DD to:Reverse grip military press

09-01-2005, 01:03 AM	#7
HardAce7 Amateur Join Date: Jul 2005 Posts: 28 Recipes: 0 Rep Power: 0	I do a little exercise called the Squat that it seems nobody else in my gym knows about. The same thing goes for standing military presses or push presses. :bb:

09-01-2005, 01:41 PM	#9
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	i dont see many people doing cubans....or l-lateral raises....if you look at the RC stuff i do here you'll see a description of these at the bottom of the article. course i dont see anyone doing much of anything since i workout at home...hahahhaa

09-01-2005, 02:12 PM	#10
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	I do a move where I load up the Shirley...I mean the Smith Machine with a couple of plates on each site, then I heavily pad the bar with foam rubber, I get under the bar so that I look like I am in the start position for the bent over row-back almost at parallel, and I have the bar across my upper back-and then I simply shrug my shoulder blades up and back-similar to a Kelso Shrug, but the weight is on top, and not underneath

09-01-2005, 07:13 PM	#12
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Museum Quality... Vegeto.. All your diagrams should be in museums.. They're just that dayum good. Meanwhyle, I'm impressed... So far so good.. Anyone else??? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-02-2005, 11:01 PM	#15
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	drag curls! i dont see many people doing drag curls! basically just like a barbell curl, except you DRAG the bar across your body the entire way up and down.

09-02-2005, 11:23 PM	#17
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	No it is a bicep curl you take through the waist to the shoulders.

09-03-2005, 03:01 AM	#18
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	thanks peaked!! hi sholiz!!! :service: :fruity:

09-04-2005, 05:24 AM	#19
DieselWeasel Amateur Join Date: Aug 2005 Location: NYC Posts: 28 Recipes: 0 Rep Power: 0	I do the zercher deadlift from the floor and the partial zercher deadlift in the squat rack from various pin positions. http://media.putfile.com/max_zercherDL_225 http://media.putfile.com/max_zercher_365 I also do two versions of the two-hands anyhow, one with a barbell/dumbbell and another with two kettlebells. This is the double kettlebell variation: http://media.putfile.com/max_anyhow_62_53 __________________ :weight_li Amateur Strongman from Queens, NY :weight_li My Strength Videos: putfile.com/dieselweasel