Cluster Training is an extremely useful method for strength building. It’s essentially a way to mitigate fatigue, allowing you to get more reps with a certain weight than you could with a straight-through set. You perform a small cluster of reps, take a short ret, then another small cluster of reps, then a short rest, then repeat for whatever framework you’re doing overall. Then you take a longer rest, then you can repeat the cluster again.
The push-up (also known as the press-up)…it’s the first exercise you think of when you think of bodyweight training. It’s also one of the BEST bodyweight training exercises you can do.
Bodyweight exercises have been shown to increase muscle fiber activation over their free weight and machine counterparts. This means a push-up (assuming equal resistance) would build muscle and strength more effectively than a bench press or machine press.
Who doesn’t want six-pack abs? Not many people that I know…and when you think of working the upper abs to get those six-pack abs, the first thing that pops into your head is probably crunches, right?
Well, crunches are an ok exercise…unfortunately, they don’t provide a whole lot of resistance, which means you won’t get maximum abdominal development (among other issues…repeated flexion of the spine has it’s problems).
That’s where this exercise comes in…it’s a hanging knee raise type of movement only without involving the lower abs (other than isometrically). I’ll explain as I show you the exercise.
The Chin-Up is a classic back exercise…one of the best overall exercises you can do for ANY bodypart. I’ve got an amazing technique that’s going to help you squeeze even MORE results out your chin-up training, targeting each of the three major fiber types in one extended set for maximum results.
I call this technique a Range of Motion Triple Add Set.
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.