Clean up your Diet BodybuildingFitness ModelsGym RatNutritionTraining MethodsWeight loss by admin - 10th March 20230 The first days of warmth and sunshine are almost here, and with those come motivation and inspiration for many. It is a time of renewal and revival in more ways than one. It’s a great time to clean up one’s diet and shed excess body fat. There are a variety
Are Behind-the-Neck Lat Pulldowns Dangerous? BodybuildingExercisesTraining MethodsWeight loss by admin - 11th December 20220 Q: Is there any harm to performing behind-the-neck lat pulldowns? A trainer in my gym told me they can be dangerous. A: The trainer was correct. As a general rule, you should avoid any exercise that requires pulling or pushing a weight behind the neck. The problem with these moves is that
ARM BLAST TO SCULPT YOUR BICEPS BodybuildingExercisesNutritionTraining MethodsWeight loss by admin - 22nd August 20220 If you want to tone, strengthen and firm you upper arm and forearm, you still have some time before summer ends! The alternate dumbbell curl is a premier arm exercise because it activates all of the muscle fibers, including the important supination properties of the arm. The end result is
Top fitness tips for building strong abs BodybuildingExercisesTraining Methods by admin - 6th June 20226th June 20220 Try: Pre-workout muscle engagement When you’re pushed for time, you want to get the most bang for your buck. Pre-workout muscle engagement is a technique that aims to engage more muscles throughout your workout, which burns more calories and creates a stable base. How: Try adding the following core and glute activation
How to exercise smart and prevent injury BodybuildingExercisesFitness ModelsNutritionTraining MethodsWeight loss by admin - 22nd November 202122nd November 20210 When you hit the gym, the field or the track, the last thing you want to take home is an injury. But the more time you spend exercising, the higher the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love,
Jump Training: The 4-Move No Equipment Leg Workout BodybuildingExercisesWeight loss by GymRat - 11th January 202111th January 20210 Vital StatsName: Al Kavadlo, CSCSLocation: New York, NYOccupation: Trainer, author, lead instructor of Progressive Calisthenics CertificationWebsite: alkavadlo.comIt’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it’s impossible to build a strong, powerful lower body without external weights.Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn’t take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book Pushing The Limits.Ultimately, I recommend working up to single-leg movements like the pistol squat to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you’ve built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you’re well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.1 Jump SquatA jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you’re not able to do this at first, however, just reset and take a few seconds between reps as needed.“Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum.”2 Broad JumpAnother fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn’t as aerodynamic. You’ll need a lot of space to practice broad jumps; I recommend a park or field.Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.“Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.”3 Jump LungeLunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and then switch legs.When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you’re in the air, you’ll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.4 SprintingThough often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body’s response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually build strength and muscle through sprinting!“The body’s response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K.”Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.Here’s a simple routine that can be done anytime to help you find your footing in jump training.Perform all exercises consecutively, with 1-2 minutes rest between each set. Warm-UpLight jogging or jumping jacks for around 5 minutes Jump Squat2 sets of 10 reps Broad Jump2 sets of 5 reps Jump Lunge2 sets of 10 reps Sprints2 sets of 10 secondsThere is no single strength building method that’s guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you’ve got a busy schedule and/or don’t belong to a gym.Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.Recommended For YouPistol Perfect: One-Legged Squats And BeyondPistol squats pop up all over the place, but that doesn’t make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!Bodyweight Bust! Four Bodyweight Training Myths DebunkedDon’t believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!Ask The Muscle Prof: What’s The Best Cardio For Preserving Mass?You’ve heard the benefits of high-intensity cardio for weight loss, but you’re concerned it’ll cost you hard-earned muscle. Learn the truth!About The AuthorAl Kavadlo, CSCSVIEW AUTHOR PAGEAl Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Time Saver Workout: Mini Spartan Madness BodybuildingExercisesTraining MethodsWeight loss by FUVLatrice - 26th September 202026th September 20200 Edgar ArtigaWORKOUT BY: Luis Buron, Spartan SGX Coach In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Press On: 3 Fixes To Boost Your Bench Press! BodybuildingExercisesNutrition by BarryLouise - 24th June 202024th June 20200 Vital StatsName: Lee BoyceOccupation: Owner of Boyce Training Systems.Website: leeboycetraining.comHit the health club on any given Monday, and you might think there’s an audition in progress for a new episode of “Maury Povich” about the bench press and the men who love it. After all, what better way could there be to start the week than getting under a loaded barbell and pushing it for all you’re worth?Well, I can think of a couple, but that’s for another article. Look, I understand the allure of the bench press. It’s the ultimate glamour movement in the gym for men, and it’s also a great movement for upper-body size and strength.The problem is that most people gauge their success only by benching as much weight as possible, and they disregard the crucial setup process and downplay the importance of form to perform the lift correctly. This ends up creating a lot more ex-benchers than strong benchers.Don’t let your favorite lift beat you down. Use these tried and true techniques to skyrocket your bench and blast off to new levels of mass and strength!Lee Boyce On Proper Bench Press TechniqueWatch The Video – 04:43Fix 1 Upper back exercises are crucial for making the bench press pain-free, stable, and strong. As I mentioned in the video above, the bench press places stress on the shoulder blades and four rotator cuff muscles that originate on the scapula. Having the ability to keep the scapular muscles nice and tight is a key to stability for any pushing movement.I program my back workouts before my chest workouts whenever I’m isolating specific body parts. This ensures that the back muscles get sore, tight, and are limited in range of motion and flexibility to help fix the shoulder blades on chest day. On a full-body workout, I pull before I push.Make sure the following exercises are included in your back training day to really build scapular stability and strength:Bent-over barbell rowsInverted rowPull-upsSeated rowsSingle-arm dumbbell rowsFix 2 If building big bench is important for you, you need to get scientific about it. Break down your lift and figure out where you’re weakest, and then focus on turning that weakness into a strength.Barbell Bench PressIn most cases, a lifter going for a max-effort rep hits a wall or reaches a sticking point around the halfway point coming off the chest. If this is you, it means you lack lockout strength. Luckily, there are many great exercises to help you improve this sticking point.Lockout ExercisesFloor pressUse a barbell or two dumbbells and lay flat on the floor with the weight in the bench press bottom position. The elbows will be on the floor and the weight around six inches off the chest.Keep your upper back tight and shoulders retracted. Breathe in, drive the weight up to full-extension at the arm, and keep the legs held together and straight on the ground. Pause at the bottom of each rep. Perform 3 sets of 8 reps.Pin pressSet up a bench inside a squat rack to create a bench press station. Position the safety pins 4-6 inches above your chest. Lay the bar on the pins and position your body under it. Assume your preferred bench press grip and drive the bar to the top position.After lockout, lower the bar quickly to the pins. This exercise allows you to focus on max effort. Due to the lack of eccentric control, you’ll have more juice in the tank to lift.Give yourself a couple seconds between reps to get tight and reset your body. Perform this exercise for 3 sets of 3-6 reps.Chain bench pressAttaching chains to the bench press makes the load heavier as you progress through the concentric portion of a rep. It’s a great way to make your triceps do more work during lockout.In rare circumstances, the sticking point happens at the bottom of the lift, which indicates that chest and shoulder strength is a weak link from a biomechanical perspective. Implementing starting strength exercises can help exponentially with this issue.Bent over barbell rowStarting Strength ExercisesPause repsOn the bench press, lower the weight slowly and pause for at least one second on the chest. Remember to stay tight during the rep without slackening your grip or exhaling. You won’t be able to lift as much weight as usual with this method, so lower the weight to 80 percent of the normal amount you can lift for reps.This exercise cuts off the stretch reflex so you can’t use momentum at the bottom of the lift. Momentum tricks your chest into thinking that it’s performing well, when in reality, it’s nothing more than kinetic force that propels the weight out of the hole.Pause reps are a staple in competitive powerlifting routines everywhere.One-and-a-half repsOne and a half reps are my favorite way to improve chest activity in a bench press. Ensure that you’re set up correctly and lower the bar to your chest like normal.Press the bar off the chest to the halfway point, where you have a 90-degree angle at the elbow. Lower the bar to the chest again and drive the bar to the top for one rep. Repeat for 3-4 sets of 6-8 reps.The science behind this madness is simple: For every rep of 1.5s, you’re doing 2 reps with just the chest and 1 rep with the triceps at lockout. At the end of a set, your chest will have done twice as much work than your triceps.Fix 3 Like most physical activities, if you want to improve at something, you must practice it. Building a stronger bench press happens in part from benching frequently. Make like the Bulgarians and up your weekly volume—without going overboard, of course!Boyce Post-Workout Burnout! Bench Press 225×15Watch The Video – 01:11Post-workout burnout sets are money when it comes to adding benching volume. At the end of every isolation workout, do a couple quick warm-up bench press sets and then perform a burnout set with 60 percent of your max. Rep it out until failure for one big set.Here’s a video of me doing a post-workout burnout set after a long Olympic lifting workout. My max is around 345 pounds, so 225 pounds is about 65 percent of my max.Recommended For YouPower Panel: 4 Deadlifting Cues From Pro Coaches!Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!Commit To FitThinking about abandoning your fitness goals? Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner can help you train hard and heavy for life.Take The LungeLunges are vastly underutilized strength training weapons capable of producing big gains. Harness their advantages to strengthen your quads, glutes, and hamstrings!About The AuthorLee BoyceVIEW AUTHOR PAGELee Boyce is the owner of Boyce Training Systems, and is a fitness author and strength coach based in Toronto, Canada.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
The Best Full Shoulder Workout Routine BodybuildingExercisesNutritionTraining MethodsWeight loss by Hineicecomo - 30th May 202030th May 20200 Just about every Muscle & Fitness reader knows that tobuild cannonball delts, you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout.This workout takes that training philosophy one step further for hardcore gains. After a pair ofcompound moves, you’’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1focuses on the front head,Workout No. 2the middle andWorkout No. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Break Through Plateauing Results by Training Smarter BodybuildingExercisesNutritionTraining MethodsWeight loss by enveriekany - 20th March 202020th March 20200 Stuck in a rut? If you exercise regularlybut can’t figure out how to smashplateaus, you’re in the right place.This plan, by IFBB fitness pro Fiona Harris,will trim inches off your thighs, tone and sculptyour arms, perk up your glute-ham tie-in,and create definition like your Insta-idol@NicoleMWilkins. By manipulating variablessuch as intensity and frequency andincorporating different training techniques—like heavy/low-rep and light/high-frequencybody-part splits, plus cardio, HIIT, andplyometrics—you WILL keep your bodyprogressing right to the top. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...