PJ Striet, Author at T NATION https://www.t-nation.com/author/pj-striet/ T Nation Articles Wed, 17 May 2023 00:21:32 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.7 https://www.t-nation.com/wp-content/uploads/2019/08/favicon.ico PJ Striet, Author at T NATION https://www.t-nation.com/author/pj-striet/ 32 32 Tip: The Perfect Pullover https://www.t-nation.com/training/tip-the-perfect-pullover/ Tue, 17 Nov 2020 09:09:23 +0000 https://www.t-nation.com/?p=83847 The pullover – using barbells, dumbbells, machines, or cables – is a classic muscle-builder. It works a lot of muscles at once: the lats, chest, and triceps. It was a staple in the programs of Golden Era bodybuilders, but it's fallen out of favor in recent decades. Why? Well, mainly because... It's inconvenient. People have

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]]> Tip: Quick Workout, Serious Results https://www.t-nation.com/training/tip-quick-workout-serious-results/ Fri, 16 Oct 2020 10:00:45 +0000 https://www.t-nation.com/?p=83062 Time is the biggest barrier lifters face when it comes to consistency and progress. It's inevitable. Life gets in the way of your quest for more strength and muscle. You've got to find a way to work around it. That's where this strategy comes in. The Two-Set, Time-Strapped Solution You need about 20 minutes, and

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]]> 11 Ab Exercises You'll Love to Hate https://www.t-nation.com/training/11-ab-exercises-youll-love-to-hate/ Thu, 14 Nov 2019 06:22:09 +0000 https://www.t-nation.com/?p=80706 After grinding through a lineup of taxing multiple-joint exercises, pushing sets to the limit, and trying to set PRs, ab work is the last thing lifters want to do. But don't leave the gym just yet. Building and strengthening the abs can shore up weak links, prevent injury (particularly in the low back), lead to

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]]> Tip: The Cure For Stubborn Medial Delts https://www.t-nation.com/training/tip-the-cure-for-stubborn-medial-delts/ Sun, 18 Aug 2019 02:50:46 +0000 https://www.t-nation.com/?p=79910 How To Tell If Yours Need To Growth The medial (side) delts can be stubborn. Stand in front of a mirror and square up to it. Are your shoulders rounded on the sides, almost like a ball cut in half? Or are they shaped more like a 90-degree angle? If they're more like the latter,

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]]> Tip: Build Your Back With DUDS https://www.t-nation.com/training/tip-build-your-back-with-duds/ Thu, 25 Jul 2019 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-build-your-back-with-duds/ Try this lat-dominant drop set on back day after you're done with your heavier, progressive-overload work. Pulling For The Pump Don't let the "DUDS" acronym fool you: they're far from a dud finisher. Pick literally any lat pulldown or pullover variation and do this: Do an all-out set to failure (5 to 8 reps). Cut

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]]> Tip: The Back Finisher You've Never Tried https://www.t-nation.com/training/tip-the-back-finisher-youve-never-tried/ Wed, 24 Jul 2019 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-the-back-finisher-youve-never-tried/ It's always a good idea to start your back workouts with the big, basic exercises (rows, chin-ups, pull-ups, lat pulldowns, etc.) and chase rep and/or weight personal records. So, what could your back workouts be missing? Metabolic stress. There are lots of ways to get it in, so try leveling up your lat game with

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]]> Tip: Pull Your Way to Growth https://www.t-nation.com/training/tip-pull-your-way-to-growth/ Mon, 22 Jul 2019 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-pull-your-way-to-growth/ One of the things that separate the wolves from the sheep in the iron game is back development. A guy who puts in years grinding away on his upper back and lats will end up with a physique that ultimately blows away the one developed by the dude who's just pressing, flying, and curling his

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]]> Tip: Lat Width – The Hard Way https://www.t-nation.com/training/tip-lat-width-the-hard-way/ Wed, 17 Jul 2019 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-lat-width-the-hard-way/ If you're after more lat width, this finisher is a monster. Now, it's not meant to replace heavier, progressive-overload back work. Instead, think of it as metabolic-stress work, which should come at the end of a workout and only be done for a single set. Don't abuse it; just do it every other week or

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]]> Tip: Slow Cook Your Biceps for Growth https://www.t-nation.com/training/tip-slow-cook-your-biceps-for-growth/ Tue, 25 Jun 2019 11:00:00 +0000 https://www.t-nation.com/uncategorized/tip-slow-cook-your-biceps-for-growth/ Biceps Rotisseries Let's "slow cook" your biceps, as well as the brachioradialis, via a lot of rotation and change in hand position. The Protocol Dumbbell Reverse Curl: 6-8 reps with an estimated 12-rep max weight Dumbbell Hammer Curl: 6-8 reps (same weight) Dumbbell Curl: 6-8 reps (same weight) Dumbbell Cheat Curl: 6-8 reps (same weight)

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]]> 4 Ways to End Back Day With a Bang https://www.t-nation.com/training/4-ways-to-end-back-day-with-a-bang/ Mon, 24 Jun 2019 12:00:00 +0000 https://www.t-nation.com/uncategorized/4-ways-to-end-back-day-with-a-bang/ One of the things that separate the wolves from the sheep in the iron game is back development. It's easy to train the stuff you can see in the mirror. It gives you the "warm and fuzzies" that come from immediate gratification. But some of the largest and most impressive muscular structures – with the

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