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:D Hi again, cwc! There are actually several ways to do this exercise. The form described above is the safest for the lower back and keeps the weight on the hamstrings. So for growing or strengthening the hammies and for staying away from old back injuries, this is the preferred form. However...

:D Hi, Berto and welcome back! Bet you blow up like a balloon! Looking forward to hearing about your progress. Happy hypertrophy! Kate

:) Things can be pretty quiet on the weekends... Looks like you are getting great results so far! I wonder if there is some way you can add weight to the stack for the overhead tri extensions? Maybe you could switch to one-armed? Machines are great for this... or, can you do skullcrushers...

:D Try running the search engine on this subject... I'm sure it has been covered. I'll be interested to hear what you come up with. I sure do get smart hanging around this place... In the meanwhile, remember what I tell my newbie clients when they are learning to squat: Once you've got the...

HHhhmmmmmm this is quite a puzzle. Smaller increments will get you stronger for sure, but there is definitely a minimal load increase if you're trying to grow. The customizing thread or the FAQs will give you a better "recipe" than I. Now I see the reason behind so many...

Good for you, O&G! Never give up, never surrender. ;) Actually, I would've posted as Dan did, had I posted first. If reality is going to go and prove me wrong, guess I'll have to change my mind again. *HUGEsigh* I enjoy reading your posts, O&G. As a mere pup of 50, it is nice to have...

:D HUGE regreetings, MrN! Okay, here's the thing. Even if you respond well to volume, you still need an upward progression of weights to make this an HST program. Zigzagging does allow some backtracking at the start of each rep range inorder to stay short of failure. However throwing in two...

And me as well, Dood. :) It's pretty incredible, the difference between what it takes to build muscle and what it takes to hang on to it, for an experienced lifter. Thanks for asking and thanks for sharing Kate

Makes sense to me, noobie! I do basically the same thing, partly for the extra stretch and partly because my elbows won't tolerate the heaviest loads on this exercise, no matter how careful I am with form...

:D This is how dk builds those HYOOGE arms... moving all these heavy threads around This is from memory: Bryan has suggested that training once a week ala HST should be enough for maintenance. In other words, once a week should work nicely, but I would do a load progression. Happy...

:D HUGE greetings, MrNasty! I am only recently returned to HST, and assisted training is not my area of expertise, so I have no comments or advice. Your program certainly looks complete. I do have a few questions though... What is your thinking behind the number of exercises for each muscle...

Hi, Jester! I'm a real stickler for form. I almost always start in a biomechanically correct position. Keeping things in proper alignment loses my attention once the weights get heavy... I am thinking about getting the darn bar moving. So, I really think it is a question of locking form and...

Having read about Pavel's theory of irradiation in T-mag some time ago, I played with the idea a little bit with my big lifts like DL and leg presses, primarily as a way to keep my core strong and to prevent injuries. I haven't really thought about it or used it much recently until reading some...

Precise form on Skullcrushers (AKA Nose Crushers or Lying EZBar Tricep Extensions) has several advantages over sloppy form. For one thing, if chosen as part of an HST program, it was likely added as a stretch point exercise. It works much better for this purpose if you keep the weight on the...

Hi, guys! Just to make things even more confusing: There is a third grip, which is palms facing each other. This is actually strongest for me and is the only way I can do more than one or two pull-ups. Last cycle I started with close gip pulldowns and switched to a pull up with the same...

Now here's a beautiful bit of information! Yet another simple solution I'd missed... Thanks, Jules! Kate

Amen to that, my friend I chose convenience although the truth of the matter is I got tired of hearing my husband complain about the mileage on my car. I loved my little old gym: I knew my way around, almost never ran into the equipment and always had an alternative if someone was using...

Hi, guys! sometimes a picture is worth a thousand words. This is not perfect form IMO (stiff but slightly bent legs would be better), but still much better than what you usually see in the gym. As you lower the bar, tip your "tail" up behind you. Try to allow the hips to be the only...

:D After an ego boost like that I'm going to ignore this post? You guys seem to know how to get what you want Besides "Oracle of Form" is way cooler than "crazy old lady"... Anyway, I am headed off to work shortly, so will take some time to think about this...

Exactly what I like to do! Steve is right. Switching up biceps exercise has more to do with preventing over use injuries than it does growing more muscle.