Back-Width Blueprint: Mechanics, Muscles, and Weekly Structure Wide-grip pull-ups target back width by emphasizing the lats and teres major. Proper mechanics matter most for safety. Grip width sets the stimulus. I start just outside shoulder width for beginners. I increase width gradually as control improves. Scapular depression drives lat recruitment. I cue “shoulders down, ribs…
Back-thickness blueprint: why dumbbell rows drive dense muscle Dumbbell rows build mid-back density fast. They target lats, rhomboids, and mid traps. They also train grip and core. I use them as my thickness anchor. They pair with vertical pulls for width. They also balance pressing volume. Key principle: Mechanical tension builds thickness. Controlled heavy rows…
System overview for curling performance Curling looks calm, yet it taxes balance, stamina, and decision speed. I build all three together. You will develop delivery stability, sweeping power, and clear communication. Key principles: Balance first: train the delivery lunge and torso control. Aerobic base second: stay fresh across eight ends. Repeated-power third: sweep hard without…
Build a focused triceps extension plan that supports whole-body strength This section explains how to structure triceps extensions within a balanced strength week. You will isolate the triceps safely while supporting pressing strength. Key mechanics you must master:• Overhead positions lengthen the long head, which boosts growth stimulus.• Cable pushdowns keep constant tension, which helps…
Push Press Blueprint: Shoulders and Core Working As One The push press builds powerful shoulders and a stable core. I treat it as a system, not an isolated lift. The movement uses legs to start the bar, then shoulders and triceps finish. Your torso stays tall throughout. Strong bracing keeps force directed into the bar,…