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Is Using Chalk Beneficial


I like to train heavy, but I really see only competitive lifters using chalk. Can it benefit me as a bodybuilder? And, if so, on which lifts?

Chalk has the same basic advantage as straps: A better grip. Serious powerlifters use it all the time, but it does not offer the same benefit as the straps – it does not “lighten the load” in the same way, but it does make your grip less of a limiting factor. The difference is that the chalk’s main function is to simple to keep your hands dry. If you have ever had a serious deadlifting day, you know you can work up a mean sweat and the last thing you want is the barbell slipping from your hands at a crucial part of the lift. This can result in injury. If you are at a gym that allows chalk, use it. If not, then straps may be a better alternative. Best alternative? Wipe your hands dry and pull the weight raw.


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What is a good intensity technique for mass and how do you use it?


Heavy incline barbell presses are a well-known chest-builder, but they can be dangerous if you are training alone. Done in the Smith machine, they will hit your upper pecs through a full range of motion with less risk of injury. You can work in some partials to train weaker parts of the movement. Finish off with a set of incline presses with a huge drop set, removing plates and getting right back under the bar each time you hit failure. This technique flushes the muscle with blood and takes you well past failure. Partials and drops on the incline Smith should help your chest a great deal.


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Back Routine For Width


Barbell Rows – 5 sets, 10-12 reps
Seated Cable Rows – 4 sets, 10-12 reps
Lever Machine Pulldowns – 3 sets, 10-12 reps
Wide-Grip Pulldowns – 3 sets, 10-12 reps


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Back Routine For Thickness


Deadlifts – 4 sets, 6-12 reps
Barbell Rows – 3 sets, 10-12 reps
T-bar Rows – 3 sets, 10-12 reps
One-arm Dumbbell Rows – 3 sets, 10-12 reps


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Chest Routine


Chest Muscles

Incline Dumbbell Press – 5 sets, 12 reps
Flat-Bench Dumbbell Flye – 4 sets, 10-12 reps
Flat-Bench Dumbbell Press – 4 sets, 10-15 reps
Chest Press Machine – 3 sets, 10-12 reps
Cable Crossover – 3-4 sets, 15 reps