Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Norwegian's Getting a Taste for Liqui-drone [Sponsored]

Irish Cannon said:
I love the Pec Fly Machine as well...Not the deck, but the one with actual handles where you extend your arms out.
Click to expand...

Yes, whenever I say Pec-dec Flyes, I DO mean those where you grab two handles with your hands and extend your elbows in front of you. Not the one where your knuckles are pointing upwards with a 90-degree bend in your elbow.
 
vikinginc said:
Yes, whenever I say Pec-dec Flyes, I DO mean those where you grab two handles with your hands and extend your elbows in front of you. Not the one where your knuckles are pointing upwards with a 90-degree bend in your elbow.
Click to expand...

Cool. I thought I remembered seeing a video of you doing that.

The latter machine always seemed a bit useless to me, but I do see people use it from time to time.
 
The pad machine where your knuckles point upward is good for posterior deltoids from time to time, as the positioning of your hands will change which portion of the delt you recruit. I find it super useless for chest though, as the ROM is so damn short.
 
Mulletsoldier said:
The pad machine where your knuckles point upward is good for posterior deltoids from time to time, as the positioning of your hands will change which portion of the delt you recruit. I find it super useless for chest though, as the ROM is so damn short.
Click to expand...

I incorporated it in my last week's chest session, and I noticed that if you focus on 'pressing inwards with your elbows' the peak contraction in quite impressive, and I felt like I was building an alley way down the midst of my pecs. I also seem to feel the stretch a bit higher up than on the traditional pec machine flyes.
 
vikinginc said:
I incorporated it in my last week's chest session, and I noticed that if you focus on 'pressing inwards with your elbows' the peak contraction in quite impressive, and I felt like I was building an alley way down the midst of my pecs. I also seem to feel the stretch a bit higher up than on the traditional pec machine flyes.
Click to expand...

Yeah, that is definitely true. When I use them, I actually remove my hands from the machine altogether and press inward with elbows, with my hands positioned close to my shoulders. Really causes a "squeeze" effect.

I use them every now and then, but the ROM makes me prefer DB flyes. I actually love Incline cable flyes, of all things.
 
Mulletsoldier said:
I use them every now and then, but the ROM makes me prefer DB flyes. I actually love Incline cable flyes, of all things.
Click to expand...

Incline Cable Flyes from two lower pulley stations !? On an incline bench !? Thanks for reminding me of those; I remember how those torched your pecs, top to bottom !
 
Mulletsoldier said:
Yeah, that is definitely true. When I use them, I actually remove my hands from the machine altogether and press inward with elbows, with my hands positioned close to my shoulders. Really causes a "squeeze" effect.

I use them every now and then, but the ROM makes me prefer DB flyes. I actually love Incline cable flyes, of all things.
Click to expand...

I love the idea of flyes but i never feel im doing them correctly cuz i never get the strech most people talk about. Ive tryed a few diff styles with no luck
 
Mulletsoldier said:
The pad machine where your knuckles point upward is good for posterior deltoids from time to time, as the positioning of your hands will change which portion of the delt you recruit. I find it super useless for chest though, as the ROM is so damn short.
Click to expand...

if you use your elbows it builds a really good pump. using your hands to move the weight takes your elbows off the pad, and doesn't do anything for me. i call it a butterfly machine to distinguish it from a pec-deck.
 
vikinginc said:
Incline Cable Flyes from two lower pulley stations !? On an incline bench !? Thanks for reminding me of those; I remember how those torched your pecs, top to bottom !
Click to expand...

Yes! They absolutely destroy it, especially when you accentuate the peak contraction [which I know you love doing]. Amazing for pectoral development!!
 
Damn Ive been confusing pec dec with machine flys all this time!:pat:
 
JOHNJESSICA20 said:
I love the idea of flyes but i never feel im doing them correctly cuz i never get the strech most people talk about. Ive tryed a few diff styles with no luck
Click to expand...

Try what I call "Suppinated Flyes". I turn my palms so that they are facing forward, and not at each other, and then complete the fly movement from that hand positioning. In my experience, this causes the chest to stretch more at a given position than inward facing palms, due to hand positioning. Hand positioning can alter muscle recruitment for sure!
 
Mulletsoldier said:
Try what I call "Suppinated Flyes". I turn my palms so that they are facing forward, and not at each other, and then complete the fly movement from that hand positioning. In my experience, this causes the chest to stretch more at a given position than inward facing palms, due to hand positioning. Hand positioning can alter muscle recruitment for sure!
Click to expand...

Sounds awesome! Im gonna give this one a try next chest w/o!
 
Please do, let us know how it goes! With the injury to my calf, I have to throw everything and the kitchen sink at my body to prevent adaptation and induce growth w/o large compound exercises.
 
Mulletsoldier said:
Yes! They absolutely destroy it, especially when you accentuate the peak contraction [which I know you love doing]. Amazing for pectoral development!!
Click to expand...

I once saw a guy take an incline bench, position it in the middle of the two cables located at the bottom...attach ankle straps to the cables and put them on his wrists, and then grab DBs and do presses. I walked by him and said, "Nothing like keeping it simple, eh?"
 
He was doing db presses with the straps still on his wrists?
 
metroba said:
He was doing db presses with the straps still on his wrists?
Click to expand...

lol. Ya. Like, the straps were supposed to be some kind of added effect, I guess. I don't know...it was weird. He was actually an acquaintance of mine; I used to play poker with the guy a lot. I got a lot of game theory advice from him, I gave him some weightlifting advice; it worked out well. By the time he graduated, he was crushing Front Squats and Deadlifts a-la Irish Cannon style. :thumbsup:
 
Badass man! Way to help someone grow! I wish I had an IC around to show me how to do legs!
 
Irish Cannon said:
I once saw a guy take an incline bench, position it in the middle of the two cables located at the bottom...attach ankle straps to the cables and put them on his wrists, and then grab DBs and do presses. I walked by him and said, "Nothing like keeping it simple, eh?"
Click to expand...

Hahaha, that's f*cking hilarious ! I think your friend bases it off of the principle of 'Two Exercises in One,' which obviously results in growing twice as fast! That's equally funny to watching people to standing front and side lateral raises -> do them simultaneously, right hand front raises, and lef thand side laterals. Then switch. It hear it builds SUPER deltoids. :wave2:
 
vikinginc said:
Hahaha, that's f*cking hilarious ! I think your friend bases it off of the principle of 'Two Exercises in One,' which obviously results in growing twice as fast! That's equally funny to watching people to standing front and side lateral raises -> do them simultaneously, right hand front raises, and lef thand side laterals. Then switch. It hear it builds SUPER deltoids. :wave2:
Click to expand...

You've seen somebody do that!?
 
vikinginc said:
Hahaha, that's f*cking hilarious ! I think your friend bases it off of the principle of 'Two Exercises in One,' which obviously results in growing twice as fast! That's equally funny to watching people to standing front and side lateral raises -> do them simultaneously, right hand front raises, and lef thand side laterals. Then switch. It hear it builds SUPER deltoids. :wave2:
Click to expand...

Mulletsoldier said:
You've seen somebody do that!?
Click to expand...

I see people do those ALL the time!
 
Same here! I see trainers having there pupils do it all the time!
 
What is the benefit of doing it that way?
 
Mulletsoldier said:
Yep! They are a pretty good exercise, IMO.
Click to expand...

I suppose if you didn't rotate your palms and kept them facing against you, rather then palms facing the ground, you could turn that into a posterior and more emphasized anterior delt stimulation, with a slight forward tilt.

Not my cup of Samurai tea, but I'm all for variation, nonetheless.
 
VolcomX311 said:
I suppose if you didn't rotate your palms and kept them facing against you, rather then palms facing the ground, you could turn that into a posterior and more emphasized anterior delt stimulation, with a slight forward tilt.

Not my cup of Samurai tea, but I'm all for variation, nonetheless.
Click to expand...

I was slightly skeptical at first, but the sensation is difficult to describe without experiencing them. Gironda's exercise always seem slightly odd/difficult/useless at first, but I have never been disappointed with the results seen from his variations of standard exercises.

In this case, the "DB Swing" always gives me another option to accentuate the medial delt.
 
Im going to try these tomorrow and see how they feel.
 
Final Day of Liquidrone - 4/30/2009

Pecs

Incline Hammer Press
Warm up: 90 * 30, 140 * 25, 180 * 20
Working sets: 230 * 12, 10, 8

Flat Dumbbell Flyes
Working sets: 45 * 15, 15, 15 reps

[superset with]

Dumbbell Curls
Working sets: 25 * 15, 30 * 15, 35 * 15, 40 * 15


Incline DUmbbell Press
Warm up: 75 * 20
WOrking sets: 100 * 15, 120 * 8, 6 reps

Decline DUmbbell Press [pause on bottom]
Working sets: 60 * 15, 70 * 12, 12 reps

[superset with]

Bodyweight Dips [wide grip]
Working sets: BW * 20, 20 reps


Pec-dec Flyes [4-5 second each rep]
Working sets: 150 * 12, 12


Weight 0 ?!
 
You must log in or register to reply here.
Back
Top