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Mike Mentzer Recommending the "Close Grip Palms Up Lat Pulldown" as a Biceps Exercise

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Mike Mentzer recommends the close grip palms up lat pull down as one of the "best biceps exercise in the world" and "better than any curl you can do." Most people think of lats when they think of the lats pulldown exercise, but the exercise also works the rear deltoids and the biceps. Mike Mentzer states that the Close Grip Palms Up Lat Pull Down works at the elbow joint and the shoulder joint. He calls out this exercising as causing the muscle to contract "uniformly" at both ends. Another mechanism involved is that when a biceps contraction occurs overhead (ie., with the elbow overhead), the biceps in the raised arms brings the origin and insertion of the biceps closer together even before the biceps contracts. This puts a little slack in the biceps, which changes force production in the biceps because of the principle of the Length-Tension Relationship.  Optimal Length of Muscle - Additional Commentary from ArlingtonAthletics.com: Force generation in...
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Old School Back Training Methods by Arnold Schwarzenegger for Width and Thickness

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"Step into the golden era with old school back day with Arnold, where intensity, volume, and pure iron mindset collide. this video breaks down how Arnold pushed past limits, trained through pain, and truly overtrained his back to build one of the most legendary physiques in bodybuilding history" (Hulktube Motivation). Arnold said he got his definition by overtraining. He said he did 35 sets per body part, three times per week.  He felt every exercise had a specific purpose. A great back consist of width and thickness. The video shows the following exercise (in order)  Chin-Ups,  Wide-Grip Barbell Rows, Lat Pulldowns, T-Bar Rows, Behind-the-Neck Lat Pulldowns Seated Row Notes ... Lat Pulldowns isn't for thickness; it's for width. Rowing exercises are for thickness, according to Arnold Schwarzenegger. Close Grip Chin-Ups were developed Serratus Anterior and Intercostals Exercises with instructional tips ... . Chin-Ups (Width) All exercise using your own body weight a...
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Dana Linn Bailey Describes Her Five-Five-Five Leg Extensions, AKA 5-5-5 Leg Extensions

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Five-Five-Five Leg Extensions by Dana Linn Bailey offering a method that focuses on variety at different range of motion positions for the four muscles of the Quadriceps group (@DanaLinnBailey/YouTube). Arlington Athletics is definitely a fan of this type of exercise for a different kind of workout for the quadriceps, which in this case serves as the four muscles that extend (straighten) the knee (Vastus Medialis Oblique, Vastus Lateralis, Vastus Intermedius, and Rectus Femoris. These four muscles combined are known as the quadriceps. By the way, the Rectus Femoris is the only quadriceps group muscle that is also a hip flexor.  Since leg extensions are done in a seated (hip flexed) position, the Rectus Femoris might not get full tension with contraction due to a shortened position that causes slack along the length of the muscle. The forward tilt of the pelvis in the seated position puts the Rectus Femoris attachment on the pelvis (the origin) closer to the knee attachment (the i...
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