Need some extra resistance for your Chin-Ups? This is a unique way to do it that adds a balance component and requires hamstring strength, making the exercise more of a total-body type of exercise.
Three square meals a day…breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?
Absolutely…and I’ll tell you how.
The Dumbell Goblet Squat is an excellent leg, core and even upper body exercise. To perform that exercise, you simply hold a single dumbell in a vertical position with your hands cradled under the plates, like you’re holding a big goblet in your hands. You hold that at chest level then you squat.
This version of the Goblet Squat adds a small twist to the exercise…literally.
This is a simple twist on the regular hanging leg raise exercise…instead of hanging from the bar facing forward, you will instead turn 90 degree so that your body is perpendicular to the bar, then you’ll do hanging leg raises.
How is this different, you might ask?
If you’re interested in flatter abs and a stronger core, the plank is one of the key exercises you should be doing. Once the normal abdominal plank gets too easy, you’ve got a variety of options to make it more challenging, more interesting and more effective. This is one of those options!
This is nice variation of the plank that involves dynamic transitions between two different plank positions…forearm and straight arm planks. The benefit lies in the moment of transition between the two positions.
When I do cardio I want to get the greatest fat-burning effect in the shortest amount of time possible and get it over with fast. I want to burn a TON of calories and get the greatest “afterburn” for the time I put in.
Essentially, I want to do the most EFFICIENT cardio I possibly can.
The back can be a tough muscle group to develop for a lot of people…stubborn to build and hard to feel working when doing back exercises. If this is the case for you, it’s time to give yourself some strong medicine to FORCE your back to get bigger, better and stronger.
And the method I’m going to talk to you about today is negative training…
The bench press…a key movement for your chest that, ironically enough for some people, doesn’t even work their chest all that well!
THIS version of the dumbell bench press is going to force continuous tension on your chest while placing TREMENDOUS tension on the abdominals as well… (you’ll see why in a second).
The Back-Off-Bench Press is a unique movement for the chest that LOOKS like a standard dumbell bench press…until you look a little closer. You’ll be doing the bench press with your upper back hanging off the end of the bench!
You’ve got things to do and places to be…when you’ve got limited time available to train, you have to make FULL use of every single second you have available in your workout…
And that means circuit training…
And that means not your “normal” circuit training, either!
I’ve got a circuit for you that uses heavy weight, low reps, and covers all your major bodyparts in a simple, 3 exercise circuit. You’ll get NO rest during the entire time period (I recommend at least 15 minutes), which will kick your metabolism into overdrive VERY quickly and help you burn fat FAST.
Stuck in a rut? Hit a plateau? It’s time to stop phoning in your workout and put some BRAINPOWER into action.
One of the most common issues I see with people in the gym, ESPECIALLY those who are having trouble getting results, is a lack of mental focus on the exercises they’re performing.
Sure, they’re going through the motions and in a lot of cases even lifting a substantial amount of weight…but what they don’t realize is that by really engaging their BRAIN in the act of lifting they could be getting MUCH better results with the same amount of effort.
So to help with that, I’ve put together a list of my favorite “mental notes” for some of the most common exercises in the gym…using this can make an immediate difference in your exercise performance and even add some substantial weight to your lifts!