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There are several options for an artist today. Pre-stretched canvases are available in many sizes in most art supply stores. But there are times when an artist may wish to stretch their own canvases.

Begin with the frame. Some artists like to use precut frame lengths that have a fitting tongue on each end. You will need two pairs of wood (four pieces) per frame. For a 16 x 20 frame, for example, you will need two 16" lengths and two 20" lengths. Fit one corner together of a long and short length and tap together with a mallet. Proceed with the other pieces alternating long and short. Use a T-square or a Right-angle triangle to make sure you have hammered together a rectangle and not a trapezoid. If your frame is not in alignment, gently squeeze the two corners furthest away from each other until they are square.

To make a frame using uncut wood lengths you will need a wood saw and a miter box, or a chop miter saw. You will also want a heavy duty staple gun or V type nails made specifically for joining together two pieces of wood. You will be cutting two pairs of wood lengths. All eight ends will be cut at a 45 degree angle with the miter equipment. The longest edge of each piece will form the outer dimensions of your frame. After you have cut your pieces, put together a long and a short length and join with one staple or joining nail. Check that you have a right angle. If desired, you can clamp the wood pieces to a right angle (such as a block of wood) to assist you while you join it. Proceed with the other corners, and give a final check for right angles.

You are now ready to stretch the canvas over your frame. You will need a light weight staple gun or tacks and a hammer, and artist grade canvas. Cut your canvas in a rectangle with an extra 2" or more on all sides of the frame, enough to pull the canvass around to the back of the frame. Place the canvas on the floor or table face down with the frame centered on it. Pull up one side of the canvas and attach with one staple or tack only, in the middle of that side on the back. Now gently pull the opposite side, and pulling so that there is no slack but it is not stretched tight, attach that canvas to the middle of the back.

Now go to the sides that are not yet done. Take one side and gently pull it to the middle of the back and attach. Avoid puckering the canvas. Take the middle of the fourth side and pull so that the canvas is like the top of a drum. You want neither too tight nor too loose. After this side is attached, start adding one staple or tack to each side, about 1 - 2 inches apart, continuing in a circle around the sides. Work your way towards the corners from the middles of each side. When you get close to the corners, neatly fold the corner. This is done much like "a hospital corner" on a bed sheet. Secure corners and your canvas is now ready for priming and painting.

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Adding Slabs of Muscle - The Mass Building Routine

Chances are if you're reading this article, you want to get huge; you want to add slabs of muscle to your frame. Chances are also pretty good that you're starting out and need something to get your feet off the ground and get that scale moving upwards. That's what I will provide for you here.

Whether you're a newbie hitting the gym for the first time or you've been hitting it hard for a while, but you're just not growing for some reason, this program will work for you.

Mass building at its very core is a matter of stimulating (breaking down) the muscle by overloading it, and then providing the proper nutrients for the body to repair and rebuild the muscle even bigger. In this article I will discuss the exercise portion of mass building.

Principle # 1 Overloading the muscle with "heavy" weight. You must give the body a reason to signal muscle growth. This is achieved through performing basic exercises with a weight that is relatively heavy. I use the term relatively because how much weight you need is individual to the person. 50 pounds curls for one person may be easy (thus not stimulating muscle growth), while the same 50 pounds curls may be ideal for another person.

So what is ideal for me?

In each of the exercises given, you want to use a weight whereby the 6th (and final) rep needs a helping hand. It goes without saying that each rep should be performed with good form.

But I thought I should be doing 3 sets of 10?

Forget about doing 3 sets of 10 reps.  This classic rep scheme is outdated and less effective.

The overall structure is a 5 days on, 1 day off program.

 

1. Monday - Back
2. Tuesday - Chest
3. Wednesday - Legs and Calves
4. Thursday - Arms
5. Friday - Shoulders
6. Saturday - Rest
7. Sunday - Resume Cycle

 

Day 1- Back Day w/ Abs

5 minutes on the exercise bike to warm up and then 2 slow, light sets of pull downs.

Cable pull downs- 3 sets of 6 reps (palms facing out)

One arm rows- 2 sets of 6 reps with each arm

Cable rows- 2 sets of 6 reps (palms facing up)

Cable rope crunches- 3 sets of 6 reps

               

Day 2- Chest Day

5 minutes on the exercise bike to warm up and then 2 slow, light sets of dumbbell presses.

Incline dumbbell press- 2 sets of 6 reps

Flat barbell bench press- 3 sets of 6 reps

Weighted dips- 3 sets of 6 reps

 

Day 3- Legs and Calves Day

5 minutes on the exercise bike to warm up and then 2 slow, light sets of squats.

Squats- 3 sets of 6 reps

Leg press- 3 sets of 6 reps

Stiff leg dead lifts- 3 sets of 6 reps

Standing calf raises- 4 sets of 6 reps

Seated calf raises- 3 sets of 6 reps

Day 4- Arms Day w/ Abs

5 minutes on the exercise bike to warm up and then 2 slow, light sets of curls.

Barbell biceps curl- 3 sets of 6 reps

Dumbbell biceps curl- 2 sets of 6 reps (start with palms facing in and turn palms toward the ceiling as you curl)

Hammer curl- 2 sets of 6 reps

Reverse forearm curl- 2 sets of 6 reps

Cable rope crunches- 3 sets of 6 reps

 

Day 5- Shoulders and Traps Day

5 minutes on the exercise bike to warm up and then 2 slow, light sets of shoulder presses.

Seated dumbbell press- 2 sets of 6 reps

Military press- 2 sets of 6 reps

Side lateral dumbbell press- 3 sets of 6 reps

Rear delt machine pulls- 2 sets of 6 reps

Barbell shrug- 3 sets of 6 reps 

 

Day 6- Rest

Day 7- Repeat cycle again

So these are the first steps of building slabs of muscle on your frame.

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Review on Estwing Weight-Forward Framing Hammer?

I want to add a framing hammer to my tool box, for some framing work I will be doing with Habitat for Humanity. I have a 16-oz Estwing Rip Hammer, which has served me well, but framing causes a lot more strokes with this smaller hammer. Also, any advice on waffle-faced or smooth.

Use your new 22 oz'er for wall framing, but keep your 16 oz'er around for overhead work. Trust me, you don't want to swing a 22 overhead all day, good chance of carpal tunnel or tendonitis in the future.
Waffle heads are good for rough framing or concrete form work ONLY.

Holland Class Creating Hovercraft [Article and Video]
“The goal for today is not to injure anybody,” Scott Hunt said at the start of the class. He gave a quick glance towards a student tossing a hammer in the air, who was stopped right away.

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This entry was posted on Saturday, May 10th, 2008 at 3:16 pm and is filed under Hammers Pullers Extractors. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.