Monthly Archives: July 2011

Advanced Triceps w/Todd Swinney

by Levrone • July 27, 2011 • 83 Comments

If your triceps have hit a recent plateau, or you’ve been looking for a new way to demolish that all-important triceps area, today is your lucky day.

People are always asking for my secret to huge triceps. My secret is not any one particular exercise. My secret is strict form, visualization, and consistency in training and nutrition.

Another secret is an open mind. I listen to my body and experiment with subtle details. I always look for new ways to keep my muscles guessing and new ways to isolate and focus on different aspects of the muscle.

Speaking of new ways, here they are, courtesy of Todd Swinney. Todd has been doing this forever, and his moves are pro-tested and Levrone-approved. Thanks to this video, your triceps arsenal will be improved and reinforced for life. That’s what’s up.

Bodybuilding, like life, is not about a static body of knowledge. Even at my level I’m always learning, trying new techniques and new ideas. Whether or not you continue to use new ideas, you will always learn from them, and the knowledge will make you a better bodybuilder.

Peace, Kevin

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Edit and animation courtesy of Raul Cruz.

Utoya Island

by Levrone • July 23, 2011 • 37 Comments

I feel compelled to provide a way for the TLR family to weigh in over this senseless tragedy. RIP to the victims, who are mostly youths, and our deepest heartfelt condolences to the families and friends of the young, innocent people who lost their lives. Our support also goes out to those who were somehow able to get through the traumatizing ordeal alive. Like many around the world, we’re reeling from this news, and our support goes out to the people of Norway – the world mourns with you. What can we say of this unbearable tragedy? – Kevin

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Advanced Bicep Techniques w/Todd Swinney

by Levrone • July 20, 2011 • 69 Comments

I know what some of you are going to say. The best, hardcore, mass building techniques are simple, standing straight bar curls, low reps, heavy weight. Believe me, I know that. I didn’t get to be an IFBB Pro Hall Of Fame bodybuilder without training heavy. (Although Lee Haney is known for training light.)

Simple and heavy is only part of the story. For shaping the peaks and the length of the muscle, you need to specialize, and that’s what this post is about. And if your arms are already at the size you want (and mine are for my current goals) then it’s time to think about isolating the inner and outer heads of the bicep for maximum effect.

Whether you’re adding mass or finishing touches, you will benefit from adding Todd Swinney’s recommendations to your arsenal. The bicep is not supposed to look like a big side of beef hanging from your shoulder. The main part of your bicep is made up of a long (outer) and short (inner) head, and the emphasis on these heads (along with low body fat) will in part determine the balance and quality of your bicep.

The short bicep tie-in is something some people are born with. However, the problem can sometimes appear less pronounced if you stretch and work the lower bicep. The incline dumbell curls shown below are a PERFECT way to get a full stretch, and get the full range of motion, too. It’s just a fantastic, complete bicep move.

Try all three exercises in the video below, with the higher rep range, and you’ll feel it. Sure, packing meat onto your arms is best achieved with heavy barbell training, but it takes informed, focused, detail work to build complete biceps and the complete physique.

Trying new moves may uncover something about your body. Every person is unique and training is an art and an expression, in addition to being a science. Do not stagnate and fall into dogmatic thinking, no one ever became a champion that way. Give it 110% and let me know what’s up.

Peace,

Kevin

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Thanks to Raul Cruz for editing this video.

July Guest Host: Crantchy

by Levrone • July 19, 2011 • 36 Comments

On this video, Crantchy is a man of few words, but a man of well-chosen ones on the forum. Free-thinker, leader, family man and living proof that being 100% natural (since 2001) can still yield great results.

When it comes to genetics, training and real-life bodybuilding and competing, Crantchy is the real deal, and it’s fair to say he’s something of a legend. A rare breed that comes along once in a while.

But Crantchy is not about ego, insults and bragging, like so many others are when they are blessed with a physique like Crantchy’s. Which is why he’s a perfect match for our community.

He inspires many, including me, and for those who know him, I know you’ll appreciate this well-deserved moment of recognition, a moment that I’m sure Crantchy did not want at all. Nonetheless, upon my request Crantchy stepped up and out of his comfort zone with a video, and for that we should all be truly grateful.

The way Crantchy made this video made me stop and think. It’s an interesting opening that I believe speaks volumes about Crantchy…and possibly about what it means to be a champion.

Peace,

Kevin

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Crantch pics below. Go to the forum thread here.

LevroneReport.com • Advanced Chest Isolation Techniques w/Todd Swinney

by Levrone • July 15, 2011 • 100 Comments

Everyone can benefit from compound and isolation techniques at different times. Please take what you see here and add it to your arsenal – you never know which moves might hit you like nothing else and fire you up and force response like you’ve never seen.

My goals right now are to drop the body fat and continue to work on that complete aesthetic physique, so what Todd’s showing me right now is perfect for me. When I do heavy compound exercises I blow up, and that’s not my goal at this time.

For most of the people on this blog, I believe the dips followed by these other movements will absolutely have an effect and shock new growth if you’ve been stuck doing the same old bench presses for the past year.

Beware of the common dogma and give something new a try. There has never been a champion who didn’t innovate and try something that went against conventional wisdom. This is true of Ronnie, Dorian, Bruce Lee, Michael Jordan, myself, all great rock stars and artists, the one man fitness factory Todd Swinney…and it can be true for you, too. Today’s new moves are especially sound, valid and field-tested, so bang it out and show me what’s up.

Peace,

Kevin

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Thanks to Raul Cruz for editing this video.

V-Bar Dips

• 6 sets to failure

• Knees up

• 32″ wide grip

• Stay upright – don’t lean forward.

Decline Pulley Squeeze

• 3-4 sets, 10-12 reps

• Arms slightly bent

Incline Dumbell Press

• 4 sets, 8-12 rep

• 35-Degree Angle Bench

Cable Crossover Variation

• 4 sets, 8-12 rep

• Do not round your shoulders

SHOULDER SHOCK: New techniques to shock your body into responding.

by Levrone • July 7, 2011 • 50 Comments

Once again in the house with Todd Swinney, this time bangin’ out some new moves to keep your shoulders guessing. Also, new twists on some old moves that you can actually use to increase effectiveness in your workout.

Before you try these moves it’s important you master some of the basics. Advanced moves like these are great for focusing on certain aspects of the muscle. Of course, some of the hand positioning tips you see here will apply to the basics, too.

The wide-grip upright row example here will forever change the way you do upright rows. Holding the bar away from your body isolates the lateral head of the deltoids. Keep it controlled and make it about form, not about the heaviness.

The Swinney Swing burns like a mf. Many of you may not know this, but I love pain. That’s why I became a bodybuilder to begin with. No nubain for me, son, just a little Levrone Formula and I’m set to go on a rampage.

This video was actually recorded yesterday, today I’m heading to get the body fat tested and see if I was able to shed any fat in the past week. Trying the get from 8.6% down to 5%.

Keep me accountable, guys, and we’ll see what the future holds, shortly. Time to get a little more official and serious, and failure is not an option – that’s all I’m saying.

Got a glimpse of Mt. Norweigian in the last comment section.

Peace,

Kevin

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Thanks to Todd for your support these past weeks, and bringing your years of wisdom to the TLR community. Thanks again to Raul Cruz for editing this video.

Glute/Hamstring Tie-In Training

by Levrone • July 3, 2011 • 63 Comments

Here’s something we never talked about on TLR. New techniques to isolate that glute/hamstring tie-in. If you’ve been ignoring this important component to having a complete physique, now’s your chance to develop in this area.

Once again we have Todd Swinney in the house. We’re seeing a lot of Todd lately because he’s a long-time friend and he’s back in MD. We’re very lucky to benefit from his experience and perspective on some new things we haven’t touched upon yet in this blog.

4th of July is tomorrow (American Independence Day) and then it’s back in the gym to keep this transformation going. I’m trying to get down to 5% body fat by adding muscle and losing fat. I’m currently at 8.6% for those of you who haven’t been keeping up.

4th of July is about taking back your freedom. It’s about fighting the powers that be. Sometimes those powers can be your own complacency, your own lack of vision, your own negative attitude. Sometimes you can be oppressed by layers of fat and too many days without working out.

If you’re celebrating this weekend, try to realize that each explosion of fireworks is about fighting the impossible fight and winning. “The bombs bursting in air, gave proof through the night, that our flag was still there.”

Never stop believing that your flag is still there. At any age, after any injury, after any setback, your flag is still there. Todd knows it. I know it. And the community at TLR knows it. There is always hope. We will fight bravely, together, and win our independence from oppressive mediocrity.

Peace,

Kevin

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Thanks to Raul Cruz for editing this video.

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