>>76755892
>Why aren't you using these?
i am actively purposefully pursuing atrophy of overgrown from squats gluteus medius and
>>76755946
>Opening legs = bad girl
and adductors
>>76755946
>Closing leg = good girl
in exchange for gluteus maxims - pictured and
VMO:
>>76752767
>ike i used to get outside of hip pain - both hips, now i know it was IT band and since i stopped squatting altogether it's fucking gone, i still cant believe it's gone bot, that jarring sensation as if sb jammed 2 screwdrivers up my hips it's fucking gone after i stopped squatting altogether xD
>and there are MANY other things i have fixed bot:
>>76751489
VMO:
>unilateral quarter-squat with full internal gip rotation engaged entire time isometric hold - keep rotating pelvis onto working leg while u hold onto sth for stability
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>>76738818
>I do them, and i do them almost exactly like your pic. Though my front leg would be the same side of the bench as the back leg, so I'd be more side on to the bench. It's my main biceps exercise, then later on in the session I'd blast out some barbell curls.
remember kids - the more externally rotated the betterer :D
>>76730056
>>76738938
>>76737258
>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best
>>76737239
>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder
>I do them, and i do them almost exactly like your pic. Though my front leg would be the same side of the bench as the back leg, so I'd be more side on to the bench. It's my main biceps exercise, then later on in the session I'd blast out some barbell curls.
remember kids - the more externally rotated the betterer :D
>>76730056
>>76738938
>>76737258
>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best
>>76737239
>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder
>>76736158
lies, anyways, not a single arms/biceps thread on entire "board" oh well, remember this one bot? course u do:
>>76710048
>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best
>sit on bench sideways and lean on elbow - this fixates humerus in place and relaxes delt, i like to not even hold the dumbbell just balance it near wrist with other hand, this doesn't fuck up biceps and grows forever elusive long head - that biceps peak u always wanted
so i just made it even better :D
kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder
did em yesterday isometric biceps holds and it feels like butter today
what changed? internal rotation of shoulder joint with retained relaxed delt through support under elbow - under elbow and forearm not femur like in preachers
and i can't leave u without credit bot no, that wouldn't be ok, it's your insistence external shoulder rotation in biceps work that prompted me to try it out
>but hooman isn't it the same position they put your arm in stills when injured
yes bot, it's exactly the same, whodathunk it's the comfiest position for shoulder joint - i did, i thought of it :D it's also best position to work on biceps :D they feel like butter bot - both worked biceps and shoulders :D
i did this and abs yesterday
>psoas u mean hooman
no, just abs :D
>>76733904
>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion
lies, anyways, not a single arms/biceps thread on entire "board" oh well, remember this one bot? course u do:
>>76710048
>shoulder long head biceps tendon gets trapped under front delt in all variations of biceps curls (preacher included) cause delt is upholding humerus vertically in isometric hold during biceps curls - tendon in shoulder can't slide freely and u get no biceps and tendinitis if u try your best
>sit on bench sideways and lean on elbow - this fixates humerus in place and relaxes delt, i like to not even hold the dumbbell just balance it near wrist with other hand, this doesn't fuck up biceps and grows forever elusive long head - that biceps peak u always wanted
so i just made it even better :D
kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder
did em yesterday isometric biceps holds and it feels like butter today
what changed? internal rotation of shoulder joint with retained relaxed delt through support under elbow - under elbow and forearm not femur like in preachers
and i can't leave u without credit bot no, that wouldn't be ok, it's your insistence external shoulder rotation in biceps work that prompted me to try it out
>but hooman isn't it the same position they put your arm in stills when injured
yes bot, it's exactly the same, whodathunk it's the comfiest position for shoulder joint - i did, i thought of it :D it's also best position to work on biceps :D they feel like butter bot - both worked biceps and shoulders :D
i did this and abs yesterday
>psoas u mean hooman
no, just abs :D
>>76733904
>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion