Here’s the full back and biceps routine to round out the full program for a lean, mean 220 lbs. Destroyed the biceps today and loved every minute of it.
Now you have it all: chest, shoulders, tris, legs, abs – we’ve talked about cardio and will continue to do so – and, today back and biceps. Refer to the past few posts to get caught up if you’ve missed them.
We’re getting into more details in these video. Hand position and movement. Work these details into your training carefully. Listen to your body, and remember that bodybuilding is mostly about mastering fundamentals.
Now we’re locked and loaded with a full training program, it’s time to really go to work with consistency and dedication. Plus, we’ll throw in some unexpected moves, shock the muscles, have some fun and try new approaches – cause that’s what the endless transformation is all about.
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Damn son, damn, that’s some big arms Mr. Levrone
Ya big for sure.Kevin man looking good.I am going to start training Biceps with back.Its been a while I always feel so week with curls after all the back stuff,but i am learning I gota change stuff up more.thanks Marty in Seattle
I thot 21′s were bad. Kevin whips out 40′s. Lol! Good job, man.
its Kevin Levrone..from the Levrone Report..Biceps Pumped up like baloons baby..haha thats my main man!
Kev, do you sign t-shirts on request? if i were to buy one
Good pump again… 4:08-4:09 -> confidence smile… Now I really know we’re in for quite a ride… Keep it up!
I was wondering during your last exercise what kind of machine that guy behind you was on… I never seen anything like it over here in Europe… Looks like some squatting exercise, but the weights appear hanging around his neck? Looks like an excellent legtorture tool
That was one of the best videos you have doe Kevin. Really enjoyed it. Your just so BIG!!!! Wish I grew like like you! I was thinking the same as Michel R, that was a rather “torturous” looking thing
If you get a minute, Kevin, I was wondering about that last exercise for bi’s when you pumped out 40 reps, how heavy was it in comparison with when you do a normal set. Say on a scale of 1 -- 10, 10 being the weight you use when going for 8 -- 12, what number would it be for that exercise? thanks
Peace
Yea MichelR, i can see..the last time i saw that smile was back when he was throwin’ 100lbs dumbbell curls in my face on the regular ..we’re in for a ride, that’s foe sure
Looking good Kevin. Really liked this workout, especially the last biceps killer. I use something akin myself starting with 7 partials from the bottom to mid range, then 7 partials from mid range to the top and finishing with 7 full movement reps. I think they call it 21, read it in a magazine years ago.
@ Michel R & Phil: That medieval torture machine is a front squat harness.
I have a picture of Frank Zane using one.
http://www.frankzane.com/images/Leg%20Blaster%20Finish%203%20with%20FrankZane2004sm.jpg
Thx Hol… Never saw it over here in Belgium… I just wonder how you lock it, when you want to get out… Looks interesting and potentially painful… Too bad we don’t have it over here… Looks like a machine no one will get on, except well… folks like us over here at the Levronereport, ehhe… And this machine has another great benefit… Unlike the squatrack and its safety bars, you’ll never find someone on it doing something it wasn’t really intended for, like doing straightbar bicepcurls on the squatrack, when six feet to the side of it you have a preachercurl on which you can also easily lay the straight bar between sets… If you all get what I mean
…
Yep Joe, he’s got that smile again… @All: Beware!!!
Michel R out…
Sweden here…
Nice to see you up and in the gym again =)
Man, you lookin´ good nowadays, the kind of physique I´m personally striving for in my own amateur bodybuilding lifestyle…
Here´s a suggestion to you Kevin, why don´t you do a personal double DVD.
1st disc contains material for those of us who are interested of the gym issues.
2nd disc contains material for us who are interested in learning more about the kitchen and food and diet issues.
Or maybe make a documentary about your life, comparisons back then and now? There must be lots of fans in the world who would be interested in this, right?
How about it?
We, the fans could get a chance to get the compilation of your ideas and your best ideas for bodybuilding and healthy living.
Or write a book with the same issues?
Anyway, I´m glad to see you in shape and I´m glad to be a part of this journey you´re doing. We together is doing…. =)
Keep the flame burning, bro! =)
/ Jimmy from Sweden
It always amazes me watching an elite athlete in their field do their thing when training and the pressure is off. What we are prviledged to see here, well how someone could not be motivated by it is beyond me. Wonder if it was a dvd how many would pay and here an elite athlete, vast knowledge and experiance above everthing gives his time adding a personal touch. The 220 lbs is going to be crazy, how kevin grows almost makes me laugh with envy
Hey Kev -- i agree with jimmy from sweden -- nutrition/ comparisons in life / training dvd bro!!
Good workout Kev…im there wit you dude…hey Kev next arm workout how bout closing it out wit a front double bicep pose…shhh BAM….PHILLY POWERHOUSE BABY!!!
Quick suggestion: Not about your workout, but that you adopt Disqus commenting system for the site. It would make commenting and following discussions easier for you and us.
Let me know if you need any assistance with getting it installed on WordPress.
As far as the workout, let me say that I appreciate what your doing. Although, I have to ask, how did you decide on 3 exercises (15 sets)?
Kavin I notice that you don’t do dead lifts is there a reason fot that?
Deadlifts will make the waist thicker.
Kevin,
I really love deadifts, so is there a way to keep the thickening of the waist to a minimum? Like doing high reps on crunches and obligues?
hey kev i was wanderin about the sauna…doesnt that just make you sweat instead of give u an actual cardio workout? like what i mean is does your heart rate get up to where it needs to be to burn fat in that oven?! on another note..these workouts are VERY inspiring…keep up the blog levrone…we all appreciate it!!!
My problem is waist.I know I could get rid of it but I would have to give up my beer every weekend : )I know that work out and alcohol dont go together but I was never enough motivated to do this 110%.during the week im almost like pro-bodybuilder.im eating right,resting and work out …but on the weekend I blow it out with party.I believe if I could do this 110% I could became pro-bodybuilder one day: )people at the gym asking me if im on steroids or if I compete haha and all I ever took is cheap amino acids and creatine sometimes.
anyways Kevin.pretty good work out again : ) I like it…
Adrian
Neat approach back in sauna. Good explanation. On all his videos Ronnie Coleman trains similar: Chest & Triceps, Legs, Delts & Traps, Back & Biceps.
@Hollander: You can avoid it with doing higher reps on dead lifts instead of most usual, power-lifting approach (6 reps and under). Three sets with 12-15 reps will do nothing to your waist but your lower back will be much better for sure.
And not jsut lower back, it’s rather a myth. My WHOLE back was started to get bigger and fuller.
In my routine, one training for back is consisted of hard pulling exercises (in this order): Dead Lift, Barbell Bent-over Row, T-Bar Rows Barbell. This training helped me to develop thick & strong back. Second routine is consisted of: Chin-Ups, Cable Seated Row, Dumbbell Bent-over Row. This routine will make your back wider. I think it is very important doing all those exercises for complete back development.
Once more, I think that back in competitors days, Kevin lacked that monstrous back (lower back) to follow his shoulders and arms in back double biceps pose. So, reevaluate for yourself is it important to include dead lift in your routine.
I like how you did relatively low number of reps on curl and hummer-curl, while finishing with 25+ reps set.
Im surprised you only did three exercises for back, soon see if thats enough, should look better after a few months though, with a much better shape to the muscle!
Hi Kevin,
I am really enjoying this transformation! Keep up the great work! Levronereport.com is the best site for inspiration!
Now that my strength and muscle size goals are within sight, I too am making future goals of being spartan-like. I believe that I will reach my strength and size goals within the next 2 months! I am really excited about this, but even more excited about my vision of the end result.
Your reply about deadlifts making the waist thick helps me to better understand the aesthetic nature of bodybuilding. I really want to achieve the best balance possible, so I may decide to increase my reps on the deadlift now that I can do 315 lbs for reps. I did a couple of sets with 365 lbs the other day thinking that I would try to get to 405 lbs for reps, but now I think that I may be able to take a short cut to my ultimate goal by staying at 315 lbs and trying to get my reps to 15-20 per set. Please tell me what you think about this as a method of minimizing waist thickness and getting the best back possible.
Kevin, thanks again for all that you do to help us succeed!
Best Regards,
Brandon
That was some good bicep workout.
Damn, getting huge Kevin. Its amazing to see your videos from last spring and to see where you are today. Your program really works and thats why I stay foccussed on it. Even though we wont see gains as fast as you, I know that if I stick with it, I can get the results that I want.. Thanks for the inspiration Kevin…
Motivational, inspirational and awesome! Keep it up Levrone!! You are the man!
Finished up my chest on Monday, 315 x 4 reps on my last set on bench!!! I’m benchin with the big boys now!!! 405 by the end of the year! That’s whats up Levrone!!
Peace!
hey guys .. who won ?? …
emery_rn Congratulations for 315 x 4, it is a lot of steel and good luck for the 405!
What’s up Kev!!
Yea good pump and big arms! That’s a good finishing movement with the cable curls, I’ll start doing it.
Just to make sure, when you do 4 sets do you use the same weight? I’m pretty sure you told Andrew to do that and that’s what you did in your last workouts. So do you do any warm-up sets at all or you dive right into the working sets?
I’m taking a week off the gym right now. I think I deserve it after months of training and finishing my squat challenge haha. But back in the gym full force next week, mass gaining with a little bit of cardio to stay healthy, can’t wait. Hope the contest results are going to come out soon!
I am hiting chest and tris tonight.I think I will do 12 reps for bench,and 8 or nine on inlcline.IM scared I will loose size with the 15 reps on bench.Do you think i am making a mistake?
hello Mr.hulkone i am your number fan here in the phillipines i never forget you idol you are so nice body perfect body for me.i;ll try your train chest effective for and i want to ask your mr.kevin levrone to make me a wieght gain imk still pure muscle my body i want to waight gain for biggest thinks to my body,what supplement i take or milk powder i will take,bec i want to weight gain thanks more power too mr.hulikone,i will more your training progman viewe your more program thank many more,im bongking nicolas from phillipines,here my email add; chrisgelica2008
Hello kevin
An endomorph can be defined my Englishman excuses
Awesome workout Kevin, I have a serious question though: I saw a video for Ronnie where he mentioned how on a European tour you told him to drink a cup of coffee with a bit of vodka in it because it helps you get ripped before the show, does that actually work??
@Jovan: Do you alternate thickness one week and wide the other?
@Kevin: I remember reading something from Charles Poliquin who said that arms could be trained every 5 days because being smaller muscle group, they recuperate faster and could therefore be trained again sooner than say, legs which need more time. From your experience, what’s your take on this?
HEY LVRONE KEEP UP THE GOOD WORK MAN GREAT VIDS GREAT INSPIRATION U ARE A MACHINE IN THE BEST WAY I MEAN THAT. ONE MORE THING JOVAN U GOTTA BE KIDDING DISSING MY MAN LEVRONE HOW MANY TIMES HAV U PUT IT ON THE LINE TO BE JUDGED AND TALKED ABOUT WT I CANT HEAR YOU OH ZERO TIMES OK SO SHUT THE U KNOW WT UP AND AND STOP HATING LEVRONE FOR PRESIDENT OUT BABY!!!!!!!!! PS. IN MY OPINION LEVRONE COULD OF WON OLYMPIA 3 TIMES JUST LOOK AT HIS UN PARALLED CONDITONING HE IS A TRUE WARRIOR WHOOOAH HELL YEAH ” MARYLANDMUSCLEMACHINE”
DAM Levrone back in action!! Keep it up, your videos really help me out a lot.
Man doing that 15 rep 4 set on bench did something raw to my chest. I warmed up tonight hit 225 15 times felt way to good,and through 285 on cranked out 10! Hey, I have been stuck at about 3 to 5 reps with that weight.I am going to do the high rep thing every outher workout and see where this goes.Thanks Kev! pease to all you europeans cant wait to see in the morning what you have to say!
Great video Kevin. Arms look huge.
Take a look at one of your tribute videos.
Its absolutely amazing. I know you remember the feeling of curling 100′s in each arm. Tomorrows arm day, thanks for the inspiration brother.
@ Jovan: Thanks for the advice and I agree on what you’re saying. Imo also the deadlift is an essential excercise for getting that essential back thickness (erectors and traps especially). Just look at Ronnie Coleman and Dorian Yates who were heavy deadlifters.
With regards to T-bar rows and Barbell rows, do you think there’s a big difference? I consider them to be very alike and when I use them, it’s always one or the other.
The commentformat has changed a bit.. They’re much larger over here… Ronnie Coleman is a legend, but his gut was also legendary, Hol… I rather have a lil less mass on the back and a waspmidsection… Ofcourse that gut was also due to other things, but ok… I’ll follow Kev’s advice on this… More than enough exercises to built an impressive back without doing deads.
If you are one of those bodybuilders who lifts very heavy weights, Kevin was one of them, it can be a good idea to leave deadlift out of your program. Deadlift is the exercise there you are able to lift most weights. When it comes to bodybuilding it’s not necessary with deadlift to build up a awesom back. So mentally it’s very hard to include deadlift in your program if not necessary. It’s hard enough with heavy benchpress and squat. Power lifters have to do it, because it’s one of the moment in the game.
But of course, deadlift is still a very great exercise for many other reasons.
A list of recent Olympians that deadlift
Jay Cutler
Dexter Jackson (although only in Smith Machine)
Ronnie Coleman
Dorain Yates
I think they are the last 4 champs -- case closed. Deadlifts rock.
Playing devils advoacte but maybe if Kevin deadlifted he would have won an Olympia???
Peace
Kevin, who told you that deadlifts make your waistline bigger?. Thats dogshit my friend. Waist is bonestructure only. The deadlifters have big waistes for sure, but thats because their fat. Same for squats. Waist is a gift from your parrents, no matter what u do. The reason why the squat and the deadlifter lovers have big waistes, is because of their diettregime and the faxt that naturally big waisters often carries a strong physic suited for powermoves and like a pit lives for fighting a big waister discovers he lives when he does deadlifts and squat and people have a tendency to stick with things their good at. So thats the reason why. I guess little Joe has a hard time doing powermoves becuase he is so little in bones.
So u will never see him do deadlifts, but like i said. Thats not why he carries around a tiny waist:-)
Playing devils advoacte but maybe if Kevin deadlifted he would have won an Olympia??? Keith, you didn’t really say that did you? Out of those guys you listed, Kevin also had a smaller waist. Even Dexter looked kinda big around the gut when they were standing relaxed in the lineup.
You wanna do Deads, go right ahead but please don’t say Kevin lost the Olympia bcuz he doesn’t do them.
The Olympia is one of the most celebrated and advertised shows. Look up the 1980 olypia when Arnold upset Mentzer and others by deciding to compete. Wildcard? Maybe Joe and Ben wanted to throw in some more drama to boost up the show. Who knows. Kevin did kick butt in every other show tho, even beating coleman and others time and time again.
JMO, Peace.
You guys make me laugh, a little while back it was dont drink water with food. How long has the human race been in existence and it becomes a problem now. I read three studies awhile back and one said “dont drink within an hour before or after food” The next was “a small amount of fluid wont do any harm” And the third said “whats the problem”. If you have to try it and it works great but in the process the new guys with less info right now simply trying to find their way are getting sidetracked with what is best described as a “possible” optimum process, not a must do without building their foundation first.
On the waist issue and doing deads some are talking of back developement which is the point and will obviously increase circumferance size. Also moving against heavy resistense increases bone density and yes circumferance size, to see a demonstration of this find information on the bone structure of a medieval archer and compare his forearms to one another. As the word balance suggests it is a fine line and will be thrown of easily.
As it is more of a preferance thing anyway no one is right or wrong. As whether doing them will make a champ, good luck proving that one or backing up your hypothesis as I think it is really hard to justify competitive bodybuilding as a sport with the way judging is done regardless of the athletes on stage being just that. But again why keep making it more complicated than it really is!
Damn Kevin, your looking pretty friggin huge my man! Leonidas would be proud; I’d say that the Spartans didn’t have guns to use like you’ve got going now!
PS: Thanks for the dead lift tip! There Out!
The champ knows what works and what doesn’t with his body… Trying to convince him otherwise, in my opinion makes you look well… Nevermind, hehe… You can compare it as walking up to an F1 pilot or Nascar-pilot and trying to convince him that he should take his turns sharper… When all is said and done, he’s driving an F1/Nascar- car and you race home with your tricycle… That discussion and relevance of such behaviour can only end with a big laugh,brothers, ehhe…
@ Michel
exactly what i thought, LOL
@Keith
Dude, what you said is a classical false conclusion. It´s like saying:”All cycling champions of the last 20 years did yoga in the morning. Therefore it is not possible to be a cycling champion without doing yoga in the morning.”
There is no single proof that deadlifting is the reason why coleman and yates were Mr. Olympia.
And please don´t tell me that Yates deserved it more than Levrone.
@Norweigian- i do agree with you to a point it is genetics. but i think that stopping squatting and deadlifting when a show nears will cause some lower waist muscles to atrophy but, unless your ronnie coleman with a super huge waist to begin with i dont think that results would be really all that big for the average bodybuilder. i can understand when your on calorie restriction up to a show your weights naturally come down so in turn your reps come up a little but i dont really understand why kevin would take worry about a little thicker waist even if it were so. i thought this was about overall athlete and spartin physique not pro bodybuilder physique? of course i dont believe that you have to deadlift to be a champion but i think when it plays into kevins overall athletic and everyday training the deadlift is a pretty good functional exercise.
@spacemarine- well he might not have deserved it but it really doesnt matter anyways because he won it 6x and its past now. kevin did deserve to win atleast atleast half of those i mean come on he had an awesome physique that in my opinion nobody hs matched since but i guess it just all depends on who your sponsors and friends are. look at it now…i think the top 10 mr o this past year were majority muscletech one of the top supplement companies backing the olympia a few years ago or weider which of course is the mr o freakin godfather haha.
Love the discussion guys on deadlifts. I fully respect all the opinions about the waistline issue, aka:
Does it get bigger or not, that’s the ….?
But Keith, suggesting that Kevin missed out on 1 or more olympia titles because of not deadlifting, is a bit hypothetical. It’s a subject which can be discussed about till kingdom come and beyond. It’s like saying that if it wasn’t for judge X, … or if Kevin had appeared 5 pounds heavier, etc… But hey, your comment did put the discussion into a higher gear and nothing wrong with that.
With regards to the deadlift and the waist issue. The only thing it might thicken a bit is the obligues (although I’m far from certain), and I would like kevin’s comment about were the thickening takes place. Regarding myself, I will keep deadlifting because I really LOVE the excercise. And I really have a tiny waist, but that has always been the case as I’m a fairly small guy (168 pounds and 1.75 meters / 5ft9).
But please don’t enforce your views upon others and get out of this awesome site (thanks again Kevin) the things that help you and the other members forward.
@Hollander: If you ask me, it is O.K. that you do one or another. Maybe it is too much doing them both on one training. I found out, long time ago, that those are the BEST exercises for building true massive back.
With Error of Dexter Jackson being Mr. O in 2008. you can look all other Mr. O winners. All of them have specifically FANTASTIC back. Coleman (his back are probably his best part), Yates (I’ll not comment his back
), Haney, Cutler (Cube Man, fantastic back).
Probably the most important think for being Mr. O is big, massive, thick back. Regarding that story about waist -- all of the competitors mentioned had that big waist and it wasn’t problem for none of them to be successful in bodybuilding.
The verdict is -- you can have big waist if you have wide, massive back and shoulders.
hi my friend.you are one God in bodybuilding man.i love you.
good luck.
hope all is well havnt seen a post in a couple days
Zaak
oh Norweigian Norweigian…you make it too easy for me dude. your irrelevance reaches new heights evry time.
i commented on your age, and i hurt your feelings. i can understand that. and you’re obese as well, but you can do something about that, i know you can do it sport, i got your back! if you just do some more cardio, and eat more vegetables you might be able to get the girl on the photo to be your girlfriend one day…..
but remember the relevance of my comment, as i made a comment about you, referring to an actual picture. but you go ahead and comment about my appearance when you have no clue what i look like. you’re in the same league as the average teenager on youtube who comments on other commentators appearance, even though they have no clue about the other person.
i can inform you that just because a person disagrees with your opinion, Norweigian, does not necessarily mean that he is either 1)gay, or 2)skinny
when i read your comments i always imagine that you are a 14 year old boy. i just can not believe that you are 56 yrs old man,what went wrong??
………i agree MichelR. Levrone’s experience and record speaks for itself. i he says you get a wider waist from doing deads, then that is what you get. i’m sure he has tried it out. to me it sounds logical anyway, that the waist will get wider when performing deads. as the lower back muscles grow it is only natural that your waist will appear wider, right…?
Kev had a great back when he was a pro,and a small waist.One reason I always liked his body, was he had a small waist with amazing shoulders and tie ins. If he says he didnt need to do dead lifts,good for him.Have you guys seen his trap workouts on youtube?If he wanted to do deadlifts im sure 600 lbs would have been no problem.My lower back is a bit jacked from the sguat transformation,so I dont hit deadlifts myself at the moment.We should take what Kev says and learn from him,not try and find some kind of error,thats crazy!Hes doing all this for free,and its work to make those vids and post them and do all the wrighting and stuff,so lets not piss him off!
Obsession is the engine -- doggedness the brake kevin!!!!
with my comment i didnt mean to offend the only reason i asked was because kevin said he wasnt planning on bodybuilding up on stage so what would a little bigger waist hurt when deadlifting is such a functional exercise in the real world. he wanted a spartin athletic body and i just thought that meant a functional body as well.
fair point david penwell….
Whether or not deadlifts can make one’s waist bigger, what’s the point if you’re not even competing? I mean, if I love deadlift and I get results form it, why in the world would I restrain myself from doing it? I’d rather have bigger and stronger stabilizer muscles around my waist and lower back than experiencing lower back pain because my core isn’t strong enough to carry my upper body around.
My question is about DEADLIFT but not wheather or not to do it! I will definitely always perform deadlift! I guess I am more concerned about the amount of deadlift I should perform in relation to other lifts.
I noticed that DEXTER JACKSON(Mr. Olympia 2008) performed deadlifts for 12+ reps preparing to compete. This is a much lower weight than he uses for Bench Press and Squat. He did like 2/3 of the weight as bench and like half the weight of squat. This gives him a sufficient foundation for functionality and the small sturdy midsection that he desired. It also seems like his Chest and Legs are even larger because of the small waist and heavy weight he uses on Bench and Squat.
I just wanted KEVIN’s confirmation that this is a good idea for the aestheticly pleasing physique.
I think i´m one of the few happy guys here when it comes to the deadlift/waist topic^^
1. I have a small waist
2. I don´t like deadlifts
3. I would never risk a wider waist for a better lower back
Probably Kevin thinks similar
@Brandon: Dexter’s legs can’t look bigger because of the waist size. It is just an illusion. Illusion is, though, something that most competitors practices as they don’t have size.
True is, maybe not pleasant for some, that Dexter lacks overall back mass and development. Kevin also. Back in competitors days and even now. He doesn’t look wide enough from front and back. On the other side -- it is all matter of taste. Kevin likes small waist and it is his taste. Dexter like it -- no problem.
Than again -- you can’t expect to have big, massive BACK (yes, deadlifting is stimulating WHOLE back) unless you do dead lifts. Coleman, Yates, Cutler did them (Cutler is most of time using 405lbs which is joke for such a big man, but it isn’t light to him, I don’t know why, though…), buy all of them did them.
For me, idea of hardcore bodybuilding is big waist and EVEN bigger back, chest and shoulder width.
@Jovan, yep, to some extent i agree with the view on hardcore bodybuilding. and im a big fan of ronnie coleman, and his hardcore approach. but when the dude starts looking like a pregnant broad going on the 7 month, then it’s time to say enough is enough (i know thats not only cause of deads, but growth hormones also).
anyways, i must disagree with you when you say that you must do deads to have a massive back.look at kevins back in 99 british grand prix, or in 2002 olympia. .also, from own experience, i never did deads until a year ago, and still my back has always been my biggest and thickest bodypart. i experienced that doing heavy squats was enough to tighten and build the lower back, for the back to look balanced out. . as evrything else, it comes down to genetics.i dont have to do much to maintain a good back size.but i struggle to get the arms and legs grow..and Yates,as we all know, had a great back.and i never saw him do Coleman-poundages on the deads.all i’ve seen him do for deads are romanian deads with about 405 lbs.that was on blood and guts,and i guess he showed his heaviest set
To make things simple for simple folks like myself:
Kevin gave you his opinion and you take it for what it’s worth. Two choices: 1) You disagree -> Well then y ou do your deads…
2) You agree -> Well, then you don’t… Simple…
Stop convincing the other side to cross over and follow your opinion. We can all make up our minds now, can we? And we have the right to have and form our own opinion, if I recall correctly…
On a sidenote: We sure as hell can use more pictures in the pictures/video section to see if some of these (strong) opinions are as valid to bodybuilding as the obtained results…
Michel R out
I say live and let live -- if you want to deadlifts, then do them.
Like Kevin says -- you have to find what works for you, nothing is set in stone and you know your own body better than anybody else.
Yes, I was playng devils advocate and if I was a judge Kevin would’ve won at least 2 Olympia’s.
I personally love deadlifting but would not say they are the be all and end all, they work great for me but will not suit other people’s body structure.
Peace
waist size is purely genetic… Bone density was mentioned somewhere, but i sure as hell bet noone here is EVER going to put an inch or even half an inch, hell even a 1/4 of an inch on their waist in an entire lifetime of deadlifting from increased bone density.. The only thing that could possibly cause a larger waist line is increased mass in the obliques and abs.. and guess what, regardless of doing deads if you are genetically inclined to add mass in these areas then you are gonna get a wider waist weight training no matter what the exercises you do.
Asthetically pleasing means it looks good to the eye and as that is held in the holder of the eye and last I checked peopled varied on their preferences, asthetically pleasing is an enigma at best to describe. Those saying you need this or that to be mr O is talking rubbish, so the bigger guy with the wide back will win the most muscular round and the better balanced guy should therefor win the symmetry round yet yates used to win all the rounds in the days of the straight 5 points. A pro bodybuilder standing onstage is not taking part in a true sport, those in control of the sport I imagine run it in a similar way to the WCW.
@Joe: One must admit: Kevin’s back @ Mr. Olympia did look great (along with rest of his body parts), but not for Mr. O title. One the other side, Kevin was fantastic bodybuilder with great proportions and look -- he just have that “bad luck” to compete in era of Coleman & Yates. And man, they were beasts. I never seen anything similar to Coleman’s muscles -- his has that alienish look that will rule many years to come.
On the other side -- it isn’t important to do very heavy weights (2-6 reps) on dead lift. I said it is important to do it at all. Not to avoid it and keep dreaming of massive back from lat pull-downs or similar exercises.
I don’t want this observation to look like I am convincing anyone -- it is just my view on developing the massive back. From my own experience and from what I am seeing all these years in gym.
Hey off the subject but there is this game for the nintendo wii called muscle march. Somebody steals your protein powder and you have to chase them. link below.
@ubergod, the point was an example, I truley have no design on somones bodytype is, I have concern if they are not happy with their body instead. But to say a waist size is genetic is flawed as the muscle and bone in that area are destined by the genetics of the individual so therefor arm size is genetic also is it so why do we bother training? Is fat level pre destined by genetics aswell like our height?
One thing is for sure, deadlifts can put serious strain on our back if not done properly. This is one of the exercise where you need very strict form and a tight belt to give additional support. We can kill our back if we don’t let the ego out the gym’s door. On the funny side, try to identify what this poor chap did wrong during his deadlift showdown and where he should have stopped right away :
@ The “I know EVERYTHING” members on this site. Awhile back it was mentioned the higer rep range was a cause of enlarging the capillaries and I am curious about something. If a capillary is say 7 micrometers wide and a blood cell is say 8 micrometers by design:-
1, Is it possible to enlarge something like capillary by simply adding 6 or so more reps or even at all and if so what size enlargment is it considering the relatively small size before hand?
2, Is it a tempoary phenomenon or a more permenant sighting with a prolonged period seen with training?
3, What would be the benefit of such a situation (I naturally assume you know the function of cappilaries and blood cells in relation to the body) and what potentially is the trade off or does it also effect the blood cell also to maintain the balance?
Like everything I know these questions will probably expand but as I haven’t had time to reasearch this I am thinking I may save some time as when it comes to knowledge there seem to be some god like figures on this sight drinking from the fountain of knowledge!
P.S, To those with an better insight to this, I do have geniuine curiosity on this but have been very busy and I have no clue and wish to find out. If someone knows the answer or can reference a relevant study/studies I would really appreciate it.
man kevin u should run for president……next t shirt will read “Levrone for president” i’d vote for ya
da puerto rican: OMFG. That is hilarious.
@PhilB: ROFL. The world is full of walking fails.
Yes Colman was a beast,he sure wasn’t my cup of tea.Levrone should have one 3 of those Olympias he got screwed. Kevs body was way more polished and detailed.If Frank Zane could beat Arnold and Arnold could beat Sergio Oliva,wy the hell couldn’t Levrone beat Colman?POLITICS
Listen Chris, you sound a bit sarcastic.
But you´ll get my answer anyway, it is based on common conceptions about anatomy and the most important thing, common sense.
The body´s capillars, is where the exchange of nutrients take place, it is like the “end of the highway” metaphorically speaking. keeping uo with the metaphore, the “waste” produced by the body itself it is collected on the “side-highway” which you may know as the lynph-system.
“Bodybuilding-speaking” the capillars are the people in charge to deliver nutrients to your lean mass, among other things which may not be important to this matter. It is hard to imagine but there is no single area where capillars do not exist, what i mean, the body is fully supplied with them at the very smallest corner, inch, or micron.
When you achieve a certain grade of hypertrophy, your mass grows, (it would be much easier to explain this with a paint draw lol) and for example, you biceps capillars, as they were before the hypertrophy took place, would not be able to fully supply the muscle tissue, so as your muscle, you CNS your ligaments and tendonds, your bones adapt, to that change, SO DOES THE VASCULAR SYSTEM. It´s a normal body´s response to something new which will make the body itself, able to keep supplying the tissue with, nutrients, and of course O2 (between other SUPER important things).
So summing up, yes, the capillars grow, in lenght and in width. I will not refer to any study due to the commonly”ness” of this issue. Its so normal as this (When you eat, you shit) no mean to sound irrespectful but it is a cool way to put it in words.
It is temporary, in correlativity to your mass, of course if you start to atrophy, (for whatever reason you might have) your body wont have the need to sustain those capillars width so they “go back to normal”.
And the last one, It is possible to enlarge capillars by adding 6 more reps, because YOU ARE ALREADY ENLARGENING THEM with whaever reps you do (unless you train with 1 pound dumbbells), that is because you are focusing A BIT more on pumping than breaking down muscle fibers. A normal capillar goes between 6 & 8 microns.
E.G. Ronnie colemans Humeral Vein (Which look like a fucking industrial pipe) Although you may not consider it because of AAS use. But any normal person who trains Hypertrophy should notice vein engrossment. therefore capillars too.
@ Pablo Moran, it was sarcastic at some individuals but not everyone. I do not require an anatomy lesson and arteries and such enlarge due to the requirement to do so to feed the extra mass or performance requirements, capillaries are not the same and with all due respect you need to further your knowledge on this to comment or explain/backup your answer to make sense. My question was also abit more indepth in terms of answer but thanks for your veiw point. The reason for the sarcastic tone in the previous post was due to people seeing things just their way, it is ok to be wrong or not know the answer and ask or as most cases seem to be and simply have more than one answer and such views.
@Chris, i can fully back up what i have said. Unless medschool was crap, what i said makes sense.
I know it is full of mistakes, misconceptions and summarized. I am not going to reproduce an anatomy class, as you said you didnt need one, but on the other hand you are asking to be explained something that, although it is not rocket science it is very complex.
Of course it cannot be well explained with ghetto language, but thats what i did. So at least everyone could have an idea of what is it about, as i said, no one gives a damn about purely anatomy on a blog which does not aim to that area, so i am not wasting any more time on this issue.
What i do agree, is the last part, humbleness should visit this blog more often, thats why i say what i write it is just my opinion, not trying to convince anyone.
@ Pablo, I did ask for referance to relevant study/studies. Your answer leaves more questions than it answers and didn’t cover the area I asked about. I am asking this question as someone who holds a sports science degree and an open mind. If you can answer the question please do or show me the relevant data because again with all due respect your reply does not make sense.
@chris wrong forum them
@ Pablo, I do have a genuine interest in this question because I am curious but posted it as a way to get my point across in the sarcastic post, if someone replied with an answer well then brilliant. As a matter of reply would have just been a simple link why is it the wrong place? and it is sports related and connected to this transformation in a roundabout way and derived from this very site.
What I said about your post was not in a derogatory way, but it came across in a wrong and misses the mark, no offence intented. Again thanks for your time you benefit this site with your views.
omg people your on the internet…freakin google it haha
@ David Penwell, lol finding relevant studies or if they exist can prove difficult, unless you connect reasearch to climate change or reasons to invade iraq getting a grant for these things isn’t easy. No worries though a phone call may have settled it. It only arose because I heard it and it didnt add up for me but you know keep an open mind, anyway things may have changed but the more I thought about it the less it made sense though it needs more reasearch
The posts must be like reading a book about scooby doo and shaggys drunken night with thelma.
@ everyone, check out the wii game link in a previous post it is mental.
Ha just ate some Tuna stakes,man im growing LOL.We could use a recipe section on this blog,heres 1 vote,come on guys lets see if we can get it! I am the man at cooking chicken, but white fish,I could use a little help.
This blog has gotten much less motivating lately and I don’t understand it! Kevin’s videos are awesome and motivational yet a lot of people on here argue over deadlifts, waist size, genetics, etc. Lets try to help each other and motivate one/another please!
Less advice/insults and more constructive conversation!
Follow Levrone’s example!
@Emery,yea I agree man.
@ Emery: I agree in part with what you’re saying, ie I agree on the motivational part, but not on the 2nd issue. I think there’s nothin wrong with asking for different views on specific subjects, as long as it doesn’t say: ‘My way or the highway’ and you’re full of sh..” Give us your view, but let the reader decide what to do with that piece of info. And besides this, it’s not that everything is written in stone and some discussions are settled. I for all are always critical, but trying to be in a positive manner.
So to all: please keep your comments POSITIVE, don’t force your view upon others but let the reader decide and most importantly, show RESPECT to eachother and Kevin.
@Hollander. I agree bro every one needs to show some respect and that’s it…
I have deep stretch marks will this help to fade them?
Interesting this is how some see it. Thanks for a great article.
hey this blog is great. I’m glad I came by this blog. Maybe I can contribute in the near future. PM ME on Yahoo AmandaLovesYou702 Thank you day744
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Hammercurls does not work the outer bicep more then any other curl and it does not make the bicep wider then any other curl. It is just like the myth that you can increase your biceppeak with certain exercises. You just can’t, it’s all about genetics how the muscle look. And you certainly cannot shape the pecs till cable crossovers.
That is all myths you, and the other builders, have built up.
Learn your anatomy! Remember there’s a lot of people looking up to you, don’t learn them the wrong facts.
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@stretch mark repair --
Ask anyone with an education in anatomy. Not a builder.
I love kevins physique and thought he was a great bodybuilder but to say he had a great back in the pro ranks is crazy..the reason kevin never won the Olympia was because compared to the other guys his back was very weak..he always looked good untill he turned around..his back WAS very smooth and had no hardness to it..he also had a narrow chest and his great delts made his chest look even weaker.
Hello Mr. Levrone,
i have a serios question to you because im doing also bodybuilding.
Why are you only doing isolation excercises? I cant understand that. Where are the Dead Lifts? Real Pullups (in your case with extra weight)? You doing only some excercises on machines..?! Please tell me.
Hello dude,i liking Ones blog in truth a lot. achieve u have on suggestion as my blog? thanks as Ones New attention
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Hey admin, I have a simple request. I was just searching for some information on the topic and found this blog. Some really nice stuff you posted here, can I please link to this post on my new website I am workin on? Pretty please
. I will check back again later to see how you responded. Thanks, Nina Miller .
Thoughtful and interesting, thank you. I was brought up in the philipines but moved to australia at such a young age I barely remember anything apart from the delicious food. I finally found some authentic Filipino recipes if you want to have a look, I thought I’d share it with you!
I want to express my admiration of your writing skill and ability to make reader to read the while thing to the end..
I would like to acknowledge you for the efforts you have made in writing this article. I have bookmarked your website and your writing abilities has inspired me.
Interesting item, I enjoyed it very much. Please keep doing the good things that you are doing now. Alyssa Manuell
Kevin is the best
i was born in 90s and grew up watching him compete…..
Gr8 competitor…now a family man….
That’s is what life is all about…
Lots of respect Kevin
Cheers !!
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