ARLINGTON HEIGHTS PARK DISTRICT Administration Center

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Arlington Heights Park District Administration Center
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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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Shoulder Routine Twice Per Week Focuses on Front Deltoid, Middle Deltoid, Posterior Deltoid

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Video from ATHLEAN-X demonstrates shoulder exercises that are split across two shoulder workouts per week -- Shoulder 1 day and a Shoulder 2 day (SOURCE: ATHLEAN-X). Succinct outline notes for the video above, so be sure to watch the entire video to understand the full details. Shoulder 1 Workout Dumbbell Single Arm Overhead Press or Barbell Overhead Press Dumbbell Lateral Raise (Great tip here from ATHLEAN-X: when you get to failure, bend your elbows as needed to decrease the moment arm, which decreases the load on the muscle) Dumbbell Rear Deltoid Row Shoulder 2 Workout Dumbbell Cheat Lateral  (Don't allow momentum on the way down -- on the eccentric action) Incline DB Front Raises (stretch the front deltoid muscle, and consider partial reps at the end of the set) Face Pulls  (Long Rope) All content, videos and links mentioned are for information only, and are not necessarily endorsed or specifically recommended by ArlingtonAthletics.com for your specific condition ...
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