Posts by Smitty

• Joint-Friendly Bodybuilding with Chains

  One of the biggest misconceptions and myths about using heavy chains in training is that they are only reserved for powerlifting. While it is true that using chains and bands for accommodating resistance has many benefits (see the Strength System, Special Strength, and the Chaos...

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• Mechanical Advantage Dropset – Tricep MASS with Cable Stack

  In this tough variation, I show how to quickly transition between loaded, unloaded, and assisted dips as fatigue sets in. This is a great way to build massive metabolic stress (and muscle mass) and keep the reps going as you start to get deep into...

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• The Jeske Rotation Drill

  The following drill is a variation of the deep breathing quadruped rocking lat stretch drill performed with a dowel rod on a flat bench. You’ll see in the first phase of the video, I use a kettlebell instead of a dowel rod. Phase 1: Kneeling...

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• Teaching and Strengthening the Hinge with Band-Resistance

  For today’s lower body supplemental exercise variation, I demonstrate a band-resisted loaded pull through. It is very similar to a deadlift, hinge, and RDL’s pattern with one small exception, the goal is to try and place the weights behind your heels without losing a neutral...

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• DB Floor Press with Loaded Shoulder Flexion

  For this 1-2 combo, you really want to focus on good technique, a full range of motion, and a deliberate tempo. The floor press is done on the Thompson Fat Pad to allow for a little more lower body tension and greater ROM at the...

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• Fix Your Squat with RNT

  For tonight’s workout, we worked up heavy on squats and during the first several sets, I used band-resistance (RNT) to help reinforce and teach sitting back on the box and loading the hips. In the video, I show a two band setup, but one band...

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