be seen, development of your obliques will add to the impressiveness of your
midsection.. Aim to have your neck about an inch larger in girth than your upper arm.
To do this you will need to add some neck isolation work to your training
schedule. Without isolation work, however, your neck will still be worked
enough from deadlifts and shrugs to make it bigger and stronger than it was
before you started lifting weights.. e support seven do their important work by maintaining strength balance
in the body. (ere is also aesthetic balance, especially in the cases of calf,
grip and neck work). Attention to the support seven is vital if you want to get
big and strong. By themselves they will not make you big and strong, but they
play an important role in helping to keep you injury free in the exercises that
will make you big and strong. Without being able to train long-term, hard
and progressively on the key multi-joint exercises you will never be able to
get big and strong.. e support seven do not need lots of work, and can even be dropped for
short periods. But they must not be neglected over the medium and long
term.. On the other hand, do not get so carried away with the support seven that
you get distracted from the big basics. If you do three sets for each of the
support seven, and do it all two or three times a week, you will never make
progress on the big exercises.. Following a warmup set do one work set twice a week, or two work sets
once a week, on each of these important small exercises. Do not do all of
them twice a week because that would probably undermine your progress
elsewhere. And do not perform all of them at the same workout unless you
have a single session each week exclusively devoted to the support seven.
Perhaps the best way to cover the support seven is to do two of them after
your first workout each week, another two after your second workout, and
the remaining three on an off day. Specific grip work can be done each work-
out. But you do not have to do specific work to train your grip. Deadlifts,
shrugs and pulldowns (or chins) done without any support gear other than
chalk will build a strong grip.. is is all the work you need to train the support seven well, so long as
you slowly add resistance as the weeks and months go by. is can be done