Body of a Spartan by Victor Pride

By Victor Pride writer Victor Pride's advisor to bodybuilding method, frame of mind and diet.
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Front squats are excellent for full body strength and muscle development. They put more emphasis on the quadriceps (the front part of your thighs) and less emphasis on your glutes and hamstrings than a traditional squat does. Pictured: Front Squats Set up a barbell on a squat rack or power rack. You will lay the barbell across your upper chest and shoulders. You are not holding the bar with your hands, the bar is resting on your upper chest. Your hands are there simply for balance. Keep the elbows up.

Leg drive allows you to lift heavier so that’s what you should do, go heavy. Aim for between 1-5 repetitions. There is no reason to go above 5 repetitions on a push press. Page 63 Pictured: Push Press Notes: Keep your legs closer together than in the picture. You also do not need to use as much leg drive as in the picture. Use just enough leg drive to get the weight up into the air. BEHIND THE NECK PUSH PRESS (MAIN) If there is one exercise that scares men more than the deadlift it is the behind the neck push press.

Page 45 Pictured: Dumbbell Flies Top Position Page 46 WEIGHTED PUSHUPS BETWEEN BENCHES (SUPPLEMENTAL) Weighted pushups between two benches is a man maker. They will develop the chest, shoulders, triceps and abdominals. Situate yourself between two benches, have your gym partner or a random gym-goer place a weight on top of your back and perform as many pushups as you can. Aim for 3 sets of as many repetitions as you can do. Pictured: Weighted Pushups Between Two Benches Page 47 PULLUPS & CHINUPS (MAIN OR SUPPLEMENTAL) Pullups are must-do exercises for development of the back (lats) and the biceps.

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