OLYMPIA COVERAGE  |  ARNOLD COVERAGE  |      search-slim2
1600x100

species ad500 490

titan medical web banner 1200x120 new 2

Breaking News

DID DAVE PALUMBO USE T3 [CYTOMEL]?
DID DAVE PALUMBO USE T3 [CYTOMEL]?

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekly 30-minute Q&A show.

BERBERINE: A MUST-TAKE FOR BODYBUILDERS?
BERBERINE: A MUST-TAKE FOR BODYBUILDERS?

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekly 30-minute Q&A show.

FEEDER WORKOUTS: DO THEY WORK?
FEEDER WORKOUTS: DO THEY WORK?

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekly 30-minute Q&A show.

NPC North American Classic Physique Overall Champ! Kellen Wilson Interview
NPC North American Classic Physique Overall Champ! Kellen Wilson Interview

Kellen Wilson, 2021 NPC North American Championships Classic Physique Overall Winner joins Dave Palumbo on RXMuscle's  [ ... ]

The Lee Priest Socially-Distanced Episode | Iron Rage
The Lee Priest Socially-Distanced Episode | Iron Rage

Lee Priest joins Dave Palumbo on an all-new episode of Iron Rage, the show where Dave and Lee VENT their frustrations!  [ ... ]

Layne Norton's Scientific TRUTH About Artificial Sweeteners! | GuruTalk
Layne Norton's Scientific TRUTH About Artificial Sweeteners! | GuruTalk

Layne Norton joins Dave Palumbo on RXMuscle's GuruTalk, the show which features the brightest minds in the bodybuildin [ ... ]

Dave Palumbo Reacts to Melissa Valliere News
Dave Palumbo Reacts to Melissa Valliere News

Dave Palumbo addresses the situation involving Melissa Valliere, with news circulating through bodybuilding social med [ ... ]

MICRO DOSING: BETTER OR WORSE? #askDave
MICRO DOSING: BETTER OR WORSE? #askDave

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekly 30-minute Q&A show.

When Gregg Valentino Almost Fought Mark Wahlberg! | AH Podcast (9/14/21)
When Gregg Valentino Almost Fought Mark Wahlberg! | AH Podcast (9/14/21)

Dave Palumbo, John Romano, Gregg Valentino, Jimmy The Bull, Big Rob, and Mr. G are BACK for another episode of the After [ ... ]

CAN HADI PUSH RAMY? SIX FIGURE WIN FOR ANDREA SHAW! HMR (9/13/21)
CAN HADI PUSH RAMY? SIX FIGURE WIN FOR ANDREA SHAW! HMR (9/13/21)

Dave Palumbo, Chris Aceto and John Romano discuss the Rising Phoenix Womens Bodybuilding World Championships!

The Product Helping Dave Re-Grow Hair | Aseir Custom Review
The Product Helping Dave Re-Grow Hair | Aseir Custom Review

Dave Palumbo reviews Aseir Custom, a line of products designed to help revitalize one's hair and skin, using a scienti [ ... ]

LEE PRIEST RESPONDS TO HATERS! | Iron Rage w/Lee Priest & Dave Palumbo
LEE PRIEST RESPONDS TO HATERS! | Iron Rage w/Lee Priest & Dave Palumbo

Dave Palumbo and Lee Priest are back for another episode of Iron Rage, the show where Dave and Lee VENT their frustratio [ ... ]

Muscle in the Morning

INSANE James Hollingshead 3 Weeks Out + NEXT BIG THING + Kyron Holden Update!
INSANE James Hollingshead 3 Weeks Out + NEXT BIG THING + Kyron Holden Update!

Your daily dose of news in the bodybuilding and fitness world!

Big Ramy RAMPS UP + Hadi Choopan Update + Nick Walker Dialing IN!
Big Ramy RAMPS UP + Hadi Choopan Update + Nick Walker Dialing IN!

Your daily dose of news in the bodybuilding and fitness world!

Nathan De Asha FREAK Update + Rising Phoenix Recap + Peter Molnar Update!
Nathan De Asha FREAK Update + Rising Phoenix Recap + Peter Molnar Update!

Your daily dose of news in the bodybuilding and fitness world!

Brandon Hendrickson INSANE 3.5 Weeks Out + Samson Dauda Update + Classic Wildcard!
Brandon Hendrickson INSANE 3.5 Weeks Out + Samson Dauda Update + Classic Wildcard!

Your daily dose of news in the bodybuilding and fitness world!

PATRICK MOORE UNVEILS NEW & IMPROVED BACK: 4 WEEKS OUT!
PATRICK MOORE UNVEILS NEW & IMPROVED BACK: 4 WEEKS OUT!

Your daily dose of news in the bodybuilding and fitness world!

300x250 Design

BUMSTEAD EYES 3-PEAT + VALLIERE 2 WEEKS OUT + HUNTER GOES HEAVY!
BUMSTEAD EYES 3-PEAT + VALLIERE 2 WEEKS OUT + HUNTER GOES HEAVY!

Your daily dose of news in the bodybuilding and fitness world!

BIG RAMY BACK IN THE US!
BIG RAMY BACK IN THE US!

Your daily dose of news in the bodybuilding and fitness world!

FLEX LEWIS 2022 COMEBACK?
FLEX LEWIS 2022 COMEBACK?

Your daily dose of news in the bodybuilding and fitness world!

HADI HAS ARRIVED + FREAK DE ASHA UPDATE + MAXX MIDSECTION PREVIEW!
HADI HAS ARRIVED + FREAK DE ASHA UPDATE + MAXX MIDSECTION PREVIEW!

Your daily dose of news in the bodybuilding and fitness world!

JAY CUTLER'S BOLD CHRIS BUMSTEAD CLAIM!
JAY CUTLER'S BOLD CHRIS BUMSTEAD CLAIM!

Your daily dose of news in the bodybuilding and fitness world!

BIG RAMY AT 322-LBS!
BIG RAMY AT 322-LBS!

Your daily dose of news in the bodybuilding and fitness world!

Cedric OUT + William Bonac's New Coach + Regan Grimes is HUGE!
Cedric OUT + William Bonac's New Coach + Regan Grimes is HUGE!

Your daily dose of news in the bodybuilding and fitness world!

NICK WALKER FIRES WARNING SHOT!
NICK WALKER FIRES WARNING SHOT!

Your daily dose of news in the bodybuilding and fitness world!

BIG RAMY'S BIGGEST THREAT? + Breon Looks INSANE + Wesley Vissers UPDATE!
BIG RAMY'S BIGGEST THREAT? + Breon Looks INSANE + Wesley Vissers UPDATE!

Your daily dose of news in the bodybuilding and fitness world!

davepalumboexperience wide apps

Latest "AskDave"

DID DAVE PALUMBO USE T3 [CYTOMEL]?
DID DAVE PALUMBO USE T3 [CYTOMEL]?

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekl [ ... ]

BERBERINE: A MUST-TAKE FOR BODYBUILDERS?
BERBERINE: A MUST-TAKE FOR BODYBUILDERS?

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekl [ ... ]

FEEDER WORKOUTS: DO THEY WORK?
FEEDER WORKOUTS: DO THEY WORK?

Dave Palumbo answers this and other questions on #askDave, RXMuscle's weekl [ ... ]

Latest "Iron Rage"

The Lee Priest Socially-Distanced Episode | Iron Rage
The Lee Priest Socially-Distanced Episode | Iron Rage

Lee Priest joins Dave Palumbo on an all-new episode of Iron Rage, the show  [ ... ]

LEE PRIEST RESPONDS TO HATERS! | Iron Rage w/Lee Priest & Dave Palumbo
LEE PRIEST RESPONDS TO HATERS! | Iron Rage w/Lee Priest & Dave Palumbo

Dave Palumbo and Lee Priest are back for another episode of Iron Rage, the  [ ... ]

LEE PRIEST'S HEART SCAN RESULTS ARE IN...
LEE PRIEST'S HEART SCAN RESULTS ARE IN...

Lee Priest joins Dave Palumbo on an all-new episode of Iron Rage, the show  [ ... ]

Latest Iron Debate

BEST BODYBUILDING POSER TODAY? | Iron Debate
BEST BODYBUILDING POSER TODAY? | Iron Debate

Let's talk POSING! Melvin Anthony, King Kamali, Milos Sarcev, and Lee Pries [ ... ]

Melvin Anthony vs. Shawn Ray: The TRUTH Behind The Video! | Iron Debate
Melvin Anthony vs. Shawn Ray: The TRUTH Behind The Video! | Iron Debate

Melvin Anthony, Milos Sarcev, Lee Priest, and King Kamali join Dave Palumbo [ ... ]

FB IMG 1469227623218

728x90

Latest "Live With"

NPC North American Classic Physique Overall Champ! Kellen Wilson Interview
NPC North American Classic Physique Overall Champ! Kellen Wilson Interview

Kellen Wilson, 2021 NPC North American Championships Classic Physique Ove [ ... ]

ALL GAS, NO SLEEP! Classic Physique Olympian Eyes 1st Call-Out | Zeek Andrews Interview
ALL GAS, NO SLEEP! Classic Physique Olympian Eyes 1st Call-Out | Zeek Andrews Interview

IFBB Classic Physique (and Olympia qualified) pro Zeek Andrews and his wi [ ... ]

ROBERT TIMMS ON "RONNIE COLEMAN" TRANSFORMATION! | Robert Timms Interview
ROBERT TIMMS ON

2021 Texas Pro Classic Physique champion Robert Timms joins Dave Palumbo  [ ... ]

TONEY FREEMAN'S LONGEVITY SECRETS!
TONEY FREEMAN'S LONGEVITY SECRETS!

Toney Freeman aka The X-Man joins Dave Palumbo on RXMuscle's 1 on 1 inter [ ... ]

DOMINICK CARDONE'S MERCURY POISONING WARNING!
DOMINICK CARDONE'S MERCURY POISONING WARNING!

Cardone issues a very stern warning about the dangerous of mercury/lead p [ ... ]

EPIC TRANSFORMATION: 270-LBS OBESE TO PHYSIQUE SUPERSTAR! Christina Bryant Interview
EPIC TRANSFORMATION: 270-LBS OBESE TO PHYSIQUE SUPERSTAR! Christina Bryant Interview

IFBB Pro Christina Bryant joins Dave Palumbo on RXMuscle's 1 on 1 intervi [ ... ]

Latest HMR

CAN HADI PUSH RAMY? SIX FIGURE WIN FOR ANDREA SHAW! HMR (9/13/21)
CAN HADI PUSH RAMY? SIX FIGURE WIN FOR ANDREA SHAW! HMR (9/13/21)

Dave Palumbo, Chris Aceto and John Romano discuss the Rising Phoenix Womens [ ... ]

ARNOLD PREDICTIONS + LEE PRIEST ONLYFANS? HMR (9/6/21)
ARNOLD PREDICTIONS + LEE PRIEST ONLYFANS? HMR (9/6/21)

Lee Priest joins Dave Palumbo, Chris Aceto, and John Romano for another epi [ ... ]

MENDENHALL REMEMBERED! HMR 8-30-21
MENDENHALL REMEMBERED!  HMR 8-30-21

Dave Palumbo, Chris Aceto and John Romano recap the past week's events incl [ ... ]

RxLogo-400x106a

thumb 2

While working with the trainers at Gold’s Venice, I have generally been in the position to choose which body part the trainer helps me with.  The trainers have also been taking the role of an instructor, showing and telling me what to do.  Training arms with pro trainer Eric Di Lauro and IFBB pro  Hidetada Yamagishi was a whole different ball game.

BC_40900

 

This time I still had some instruction from Eric but I was training with them rather than being trained by them.  It was me who had to keep up with these legendary guys.  Fortunately we were training our arms which is one of my strongest body parts.



Hidetada and Eric were both nice guys and encouraged me in terms of my physique.  Hide thought I had big arms, which I think is a big compliment coming from a top IFBB pro.  Still they were nothing compared to Hidetada’s and Eric’s massive guns.  Eric told me if I brought my upper chest up it would match my delts and arms.  He thought my back was good but I could use a little more width and thickness.  Eric also thought my hamstrings needed a bit more fullness to produce that rounded shape.  It instills confidence in me that all the trainers tend to have the same ideas as each other and myself in terms of what I need to work on.  Hide was also kind enough to take a photo with me after we finished training and both Eric and Hidetada signed a Gold’s Gym tank top for me.  Unfortunately Hidetada is signed by another sponsor, so I won’t be making him the focus of this article.  But I thought the readers would be interested in my impression of him and to be aware that he was training with us every step of the way.



Anyway to get back to the training I actually had been under the impression that we were training shoulders.  So I brought my lifting belt and straps which weren’t really necessary for the workout.  I think they were a bit confused why I was carrying straps around while we were training arms.



The first exercise we did was a seated W curl machine.  By that I mean the arms are positioned on pads at the sides and are angled out a little.  From there the handles below are grasped and curled up so there is kind of a W shape against the body.  Eric instructed me to squeeze the biceps firmly at the top and keep the tension on during the eccentric phase of the movement.  We completed a warm up set before we did three working sets of 15 – 20 repetitions.

 

Machine W Curl – 4 sets of 15 – 20 reps


Throughout the workout we would complete a bicep exercise then a tricep exercise before returning to a new bicep exercise.  This gave each muscle group a short rest before we hit it again which was good because we were training quite hard.  It also kept both muscles pumped full of blood.

Our first exercise for triceps was a cable press down.  Eric had me lean slightly forward for this one and squeeze the triceps down.  I had to be careful not to allow my arms to come up further than a ninety degree angle because as Eric explained it takes the tension off the triceps.  He also mentioned that this exercise could be done with the elbows in as I did it or with the elbows flared out as he performed it and each would hit the triceps a little differently.  This exercise was super setted with rope pull downs in which the key point was to spread the rope as wide as possible at the bottom to engage the outer head of the triceps.

 

 

BC_40532

Cable Press Down – 4 sets of 10 – 15 reps
Super set with:
Rope Pull Downs – 4 sets of 10 – 15 reps

 

We walked back in to the first room of the gym and Eric set up an incline bench to an angle just below forty five degrees.  I figured we were doing incline curls but when Eric laid on the bench facing downward I knew we were doing spider curls with dumb bells.  For those who don’t know what this is, you lay face down on an incline bench (or you can you use the back of a preacher curl machine).  With your arms hanging you curl the weight up and squeeze for a second at the top before lowering slowly to the starting position.  In fact Eric took things a step further and got me to keep my elbows a little forward.  This way it reduces the tendency to swing and encourages a stationary elbow position.  Another tip Eric suggested is a person can spot the last few reps of each set to assist the person performing the spider curl to get a great peak contraction at the top.  This exercise works on the bicep peak, which is just where I was feeling it.  We did four sets of 12 – 15 reps and with Eric and Hide there encouraging me to get those last few reps it was all the motivation I needed.

 

BC_40577

Dumb bell Spider Curl – 4 sets of 12 – 15 reps

 

At this point Eric changed the angle of the bench to flat and we started loading a cambered bar with plates for, you guessed it, lying tricep extensions.  These were done with the upper arms angled a little behind the head.  The extension movement at the elbow also emphasized a backward movement more than an upward movement.  Care was taken not to lower too far in order to keep tension on the triceps.  At the end of each set we would rep out with close grip bench presses.  The close grip presses were done from the top of the chest with the elbows flared right out to the sides.

Lying Tricep Extensions – 4 sets of 10 – 15 reps
Super set with:
Close Grip Bench Press – 4 sets of 10 reps



Moving on we took the cambered bar over to the standing preacher curl.  However instead of doing regular curls we did them facing the opposite direction kind of like a standing spider curl.  With triceps placed against the pad I curled the bar up, being careful not to come too high, which would take the pressure off the biceps.  I then lowered In a controlled fashion and repeated the movement.  For this exercise it is important to have a spotter hand the bar to you and take the bar from you at the end of the exercise.  Of course they can also help you as Eric did by assisting with a few forced reps.  We really tried to push each other on this exercise, straining out those extra few reps at the end of each set.

 

Standing Reverse Preacher Curls – 4 sets of 12 – 15 reps

 

For our next tricep exercise we moved into the far room of Gold’s to use the Hammer seated dip machine.  Eric explained that this machine really helped to build thickness into the back of the tricep.  It was important to focus on a full range of movement with a squeeze at the bottom of the extension motion.  Because of the heavy loads required, often above body weight, it helps to have a spotter hold you down by pushing down on your traps.  After four sets it was time for our next bicep exercise.

 


Seated Hammer Dip – 4 sets of 10 – 15 reps



The bicep exercise Eric chose was seated dumb bell curls.  The reason we were doing them seated assumedly was to make the exercise stricter by minimizing swinging.  I started off by curling up to my shoulder.  To make the exercise isolate the biceps more and reduce involvement of the front delts Eric told me to keep the elbows stationary and curl from this position.  This reduced the total range of motion a little but as intended made the contraction more isolated to the biceps.  We were already quite fatigued at this stage so the weights we were using were moderate.  I should also point out that we started each curl from a palms in position and supinated our forearms during the curl.  We curled one arm at a time in an alternate fashion so we could focus our contraction in just one bicep at a time.

 

BC_40809

Seated Alternating Dumbbell Curls – 4 sets of 10 – 12 reps



To finish off the biceps and triceps we did a superset.  The first exercise was a one arm cable extension.  The key technique used here was to turn the handle on the way down so that the palm faced towards the outer thigh at the bottom of the movement and the arm was a little out from the body.  I believe this focused on the outer head of the triceps. Again the point was made not to bring the elbow up past ninety degrees in order to keep the tension on the triceps.  For the bicep exercise we did rope hammer curls from a low pulley.  This was similar to a regular hammer curl with dumb bells with a rope substituted in.  Eric noted that I need to be careful on all my bicep movements because I tend to raise my elbows and involve the shoulders a bit.  On the other hand he said I do have great bicep development so I must be doing something right.  Alternating between these two exercises was a great way to finish off both the biceps and triceps.

BC_40859


One arm cable extensions – 4 sets of 12 – 15 reps
Super set with:
Rope Hammer Curls – 4 sets of 8 – 12 reps

BC_40843


Lastly we did some forearm curls. I usually never do direct forearm work beyond hammer curls because I already have heavily developed forearms…but when in Rome.  I did one set of standing forearm flexor curls behind the back then three sets of forearm flexor curls with a straight bar over the end of a flat bench.  I just tried to get a full range of motion and contraction for as many reps as possible. Hidetada Yamagishi spotted me for these.  I’d liken forearm training to calf training because both burn similarly.  I also got a really tight pump in my forearm flexors during and after the exercise.



Standing Forearm Flexor Curls – 1 set of 20 reps
Seated Forearm Flexor Curls – 3 sets of 15 reps



It was a great experience training with Eric and Hidetada.  It is one that I won’t soon forget.  Thanks guys!



I rounded out the day with a brief abs and lower back workout.



Abs and Lower Back

Ab bench crunches – 30 x 40, 30 x 30, 30 x 30
Hyperextensions – BW + 25 x 30