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.
Consumption of red meat has been associated with fat gain (and weight gain) because of its high energy and fat content. Even though the role of fat intake as a causative factor for obesity recently has been seriously questioned, and rightly so, red meat still is a food that’s on the forbidden or avoid list of most diet plans. And while there are studies showing an association between meat intake and obesity [1-3], there are also studies not showing this [3-5]. And when digging deeper in the data, many of the studies that have reported a significant association with meat intake and fat gain / obesity have several flaws that invalidate their conclusions….
Recent studies have shown some controversial findings that high-rep training is as effective as the traditional medium rep training for muscle growth. If you missed it, check out my two previous articles:
In this article I will show some examples of how high-rep sets can be implemented in a serious weight lifting program, and look at the results of some studies that have investigated this.
The Prowler II Rules All!
The Prowler II Rules All!
Dr. Chiang runs Northeastern Chiropractic is a regular contributor to the BrinkZone and has written several articles – with more to come – on topics such as rehab and injury prevention for the shoulders and other body parts that tend to cause problems for active populations. As you will see, Dr. Chiang knows hard work in the gym, so he can relate to athletes and active people who have various aches and pains. He’s the guy I see for my aches and pains! The other day I took my camera to Gold’s Gym and got him hitting the Prowler sled with some serious weight!
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.
In a previous article I reported the controversial results of a study that compared the muscle (myofibrillar) protein synthetic response of a traditional “bodybuilding” high-load low rep workout (90FAIL) to a higher rep low load workout (30FAIL), both taken to failure 1. If you haven’t read that article, here’s a lowdown:
The workout with higher rep lower load sets (30FAIL) was equally effective in stimulating muscle (myofibrillar) protein synthesis as a workout with low rep high load sets (90FAIL) 1. But more notably, the high-rep low load workout (30FAIL) resulted in a more prolonged muscle protein synthetic response and a greater elevation of muscle protein synthesis rates than the low rep high load workout (90FAIL) 24h after exercise, and also induced a greater stimulation of anabolic signalling pathways 1.
However, this study was an acute study with measurements taken for only 24 hours after one single workout bout. This doesn’t tell us whether higher rep sets would lead to long term increases in muscle mass, which is what we are ultimately interested in. Well, the same research group just published an actual 10 week training study 2 to find the answer to this nerve-itching question….
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.