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Originally Posted by WonderMonkey
Excellent. I think what I was doing was close, but no cigar.
I am now looking at page 242 in Arnold's Encyclopedia Of BB and looking at the pictures. I'd LOVE to see a video of this to see a complete proper rep.
So based on what you said way above, you would do a standard db or barbell press as your primary mass movement?
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Absolutely. The idea is heavy compound movements. Arnold's didn't make the cut. Executed the way I explained, there will be a limit to how much weight can be applied. For example, if I can do 90 lb Arnold's, but I can do 115's for presses...Which one will be more effective for packing on muscle? Since you were basically doing just a dumbbell press, I would stick to that and add some more weight next time. The best way to do the press is to suppinate your palms facing you at the bottom of the movement for a greater stretch. I posted on another thread that the more you stretch you muscles in between reps, the more muscle fibers are recruited. I remember a very big gym myth I used to believe is that for shoulder presses, always stop the decent when your elbows are parallel to the floor. Since I started going all the way down, my muscle mass and strength has dramatically increased and still no injuries. :cool: