Recent content by bert1968

  1. bert1968

    Outer biceps...

    IMO, any curls done with a reverse or hammer grip will hit the outside head. Of course with reverse curls you are limited by forearm strength. It also seems to help if the bicep starts in a stretched position. For these reasons my favorite outer biceps exercises are incline and prone db hammer...
  2. bert1968

    Pull ups

    My understanding is that pullups to the back of the neck work the higher portion of the lats, right at the arm pit. I don't do them that way myself bcause I believe them to be mechanically unsound. It seems a good way to damage your rotator cuff.
  3. bert1968

    Rep range for Max Hypertrophy

    You really shouldn't have to change the program, you will just find that you are not able to lift quite as much weight. I've used Max-OT style training on and off. It is good for busting through plateaus of strength though slightly higher volume seems to be better for hypertrophy, at least for me.
  4. bert1968

    Over-Training

    gaining weight Appears to me no where near enough calories for gaining. Depending on portions of meat, doesn't look like your getting the 1.5 to 2 grams protein needed for hard gainers and it also looks like most of your carbs are fibrous= no energy, actually would make you use protein for...
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