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.
Mitochondria are the ‘energy powerhouse of the cell’ that convert the foods we eat to usable energy our body uses to fuel life sustaining reactions within cells, our daily activities and athletic performance 1-4. While energy production capability and muscle performance might seem to be more relevant to sports, it also equally important for achievement and maintenance of health throughout the life span. In this article I will describe how chronological aging affects our mitochondria, its implications and the ins-and-outs of a new type of supplements marketed at “exercise mimetics”.
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!
Push-ups are a staple bodyweight exercise for the chest and for good reason…they work. But one of the BIG problems with the push-up becomes apparent as you get stronger…you’re limited by your bodyweight for resistance.
That’s where the One-Arm Bench Push-Up comes in.
The “normal” barbell curl is obviously one of the most used exercises you’ll ever see in the gym. It’s the exercise people think of when they think of lifting weights (except possibly bench press).
And (like bench press), it’s one exercise that is totally misused and abused!
THIS little training tweak is going to automatically fix your form on EVERY single rep.
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