If you don’t have access to a seated calf raise machine in your gym but do have access to a lying leg curl machine, you can use it to do an excellent version of the seated calf raise. It’s most useful when your lying leg curl machine pad is a single straight padded bar rather than separate roller pads.
The chest is one of everybody’s favorite muscles groups to work…and the bench press, dip, flye and cable cross-over are the four major movement patterns used to work the chest.
The exercise I’m going to show is a variation of the flye and the cable cross-over…it’s essentially a cable flye. This is not something earthshakingly different, nor is the different method I’m going to show you for doing it.
Training the upper chest is extremely important for overall balance in the upper body, and it’s one of the most neglected aspect of chest training…usually for the simple reason that it’s harder and you can’t use as much weight. Now, for hitting those upper pecs, the Incline Barbell Bench is one of the most common exercises. If you’re like me, you have a hard time getting results from this exercise done with standard form…all you get are tired triceps and sore shoulders.
If so, I’ve got the solution for you. It’s a very simple adjustment to the setup that you use for the incline barbell press and an adjustment in how you perform the exercise.
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.