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Thứ Bảy, 21 tháng 12, 2019

cube movie Brandon Lilly 777

See how Mark Bell used DH protocols to lose 50 pounds of fat - http://dh.tl/MarkBell

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cube movie Brandon Lilly 777
22 Likes	22 Dislikes
3,067 views views	436K followers
Education	Upload TimePublished on 3 Nov 2012

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Thứ Bảy, 14 tháng 12, 2019

pressed for time cafe Total-Body 15-Minute Fat-Loss Workout - great when you're pressed for time!

workout

http://www.metabolicsurgerapidfatloss... - If you're crunched for time, this is the PERFECT total-body workout...it'll allow you to get in plenty of work on all the major muscle groups in your body (and the minor ones!).

You'll be doing a 15 minute block of training, rotating continuously between 3 exercises. You'll be doing just 3 reps per set on each exercise, so you're never getting fully fatigued on any one movement.

Three reps may not seem like much, but when done with ZERO rest for 15 minutes, it will really add up to a LOT of training volume!

The three exercises I'm using in the demo are.

1. Inverted Rows - in this case, I'm totally inverted and doing these free-hanging. I've got a couple of handles attached to the bar to make it easier to get into position and to increase the range of motion.

To make it easier, instead of the version I'm doing, you can also do regular inverted rows with your feet on the ground.

2. Two Dumbbell Inwards-Push-Ups - I've got two 50 lb dumbbells standing on end. I've got my hands pressed on the SIDES of the dumbbells so that as I'm doing the exercise, I'm pushing INWARDS in order to keep my hands on the db's and maintain tension. This is excellent for pec activation.

To make it easier, you can also use any other form of push-up here...regular, feet elevated, knees, etc.

3. One Arm Overhead Dumbbell Split Squats - it sounds complicated but basically, you're just doing a regular db split squat holding a dumbbell locked out overhead. This hits the legs, core and shoulders in one movement.

This can also be a regular db split squat...though I like to recommend keeping that overhead position in for the core and shoulder work.

As you can see in the video, you'll just be going continuously for 15 minutes straight doing 3 rep sets of each exercise.

For the the split squat exercise, just do one leg on each "round" through, alternating legs on each successive round. I find this works better than trying to do 6 reps by doing both legs at once.

So next time you think you don't have time to bust out a quick workout, think again! This 15 minute powerhouse will hit EVERYTHING and get your metabolism cranking.

pressed for time cafe Total-Body 15-Minute Fat-Loss Workout - great when you're pressed for time!
36 Likes	36 Dislikes
1,590 views views	17K followers
Sports	Upload TimePublished on 30 Jan 2014

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muscle mass scale Triple Add Sets for Barbell Bench Press...Target all major muscle fibers types in one set!

weight training

Want a bigger, better chest? Then you NEED to try this technique.

It's called a "Triple Add Set"...and yes, instead of reducing the weight like you do a "Triple Drop Set," you're actually going to INCREASE the weight on every part of the set.

It's going to work all three major muscle fibers types in one set.

The first part is very light weight very high reps, to target the slow twitch Type 1 fibers. Then you increase the weight and aim for 6 to 10 reps, to target the Type 2b fibers. Then you immediately add more weight and aim for 1 to 3 reps to target Type 2a fibers.

Your chest will be pumped up seriously by the time you've completed the set.

Rest 2 minutes then go again - repeating for 1 to 3 Triple Add Sets total.

muscle mass scale Triple Add Sets for Barbell Bench Press...Target all major muscle fibers types in one set!
53 Likes	53 Dislikes
2,269 views views	17K followers
Sports	Upload TimePublished on 14 May 2014

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jumping a car Training Equipment Review - The Mass Suit - Part 2 - Exercise Demos

weight training

http://masssuit.com/ - In Part 1, I talked about what the Mass Suit is and what it can do for you. In this part, I'll show a number of sample exercises and movements that you can do with the mass suit...including jumping, bounding, crawling, lunging, chinning, pressing and more.

The addition of band resistance directly onto your body opens up a wide variety of loading patterns that can be extremely beneficial for increasing strength and explosiveness.

jumping a car Training Equipment Review - The Mass Suit - Part 2 - Exercise Demos
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Sports	Upload TimePublished on 26 Nov 2013

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wider back exercises at home Get Wider Lats With Lateral One-Arm Pull-Ups...killer bodyweight training!

wider lats

http://www.thebestbackexercises.com - To perform this one, you'll need a power rack. It CAN be done with a normal horizontal chin-up bar as well...I just find it more effective with the angled bar set-up that I'm going to show you (and I'll tell you why below).

First, set one of the rails (or racking hooks) as far up as it can go. Then set the other rail or racking hook a couple of notches down so that when you have a bar on it, it's angled downwards.

You're going to grip the high end with an underhand grip. This is going to be the "pivot" point of the exercise. Grip out wider to the side with a pronated (palms-forward) grip with the other hand. This is the working side. So essentially, you're taking a mixed grip on the bar.

You also may need to bend your knees to keep your feet off the floor, as I do in my rack, since its not a tall rack.

Now, with that wide arm as the focus, use lat power to pull your body up laterally (i.e. directly to the side) as high up as you can and hold briefly.

This is going to be TOUGH...I promise you that.

You're using one arm to leverage almost your entire bodyweight up and directly to the side, which is a movement pattern your body is likely not used to and has probably never experienced before.

THIS is where the angled bar comes into play. I've done this exercise with a straight bar and it's quite a bit harder. It's tough to get your body up at a high enough angle to really engage and get a strong contraction in the lats.

With the angled bar, you're basically starting with your hand down lower, giving you better leverage and allowing you to get your body higher for a stronger contraction and more direct lateral resistance on the lat of the working side.

This exercise is also going to work the side wall of the abdominal area as well (the obliques)...very strongly.

As well, this starts to turn the exercise into a Human Flag type of movement...though it's easier than a full Human Flag because you're not grabbing a vertical pole and not holding your body horizontally. You could consider it a progression to moving towards a Human Flag, though.

You can do this exercise as a normal set for reps, or you can do it as a static hold, keeping that contracted position for as long as you can.

This exercise is an advanced bodyweight back exercise...you'll need to be able to perform at least 12 to 15 chins or pull-ups before being able to do this one. If you're ready for it, however, give it a try. It will hit your lats from an angle they've NEVER been hit from before...and with plenty of resistance!

wider back exercises at home Get Wider Lats With Lateral One-Arm Pull-Ups...killer bodyweight training!
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barbell shoulder press workout How to do the Perfect Power Shoulder Press

weight training

The barbell shoulder press is a GREAT exercise for the delts...one of the best, in fact. And if you're looking to build bigger, wider, stronger shoulders, this is one of the basic exercises that you should be doing.

Here's the problem...while it's an excellent exercise for building overhead pressing strength and building the shoulder muscles, it does have its limitations, especially when done with standard form.

I've got a few tips and techniques for you here that will help you maximize the power you get from this exercise.

Tip #1 - Use the Power Rack

The rack will be necessary for several of the techniques I'm going to talk about here. Now, don't get me wrong..the standing overhead press is a GREAT exercise and should be used in conjunction with these techniuqes as well.

But as far as this "perfect" power shoulder press goes, I recommend the rack.

Tip #2 - Use the Preacher Bench Backwards Instead of the "Normal" Shoulder Press Bench

This is one of my favorite tips for the shoulder press just in general, whether it be barbell or dumbbell pressing. Set the Preacher Bench arm pad low so that when you sit on the seat facing AWAY from the bench, the pad hits you just below the shoulder blades.

I find this is the perfect support position for the shoulder press. It braces you to keep your torso vertical yet supports the upper back from the back and below, helping you maintain a solid arch in the lower back. When using the normal shoulder pressing bench that just has a vertical back rest, I find this puts me out of position very easily and compromises form.

Tip #3 - Do a Small Pull-Up to Lock the Lats in For Stabilizing the Shoulder Joints

This is one of THE single best shoulder press tips you can put to work. And once you learn how to do it in the rack setup like I'm going to show you, it'll teach you the proper feel on how to do it in regular pressing ALL THE TIME.

Essentially, at the bottom of every rep of the shoulder press, you want to contract the lats and lock them down. This locks the shoulders down, preventing the traps from raising the shoulder girdle and providing a solid shelf from which to press.

This simple tip can have a BIG effect on your shoulder press strength and shoulder joint stability.

But it's tough to learn how to do when you have nothing to pull against to teach the lats how to do that.

So what I want you to do is at the bottom each rep, do a VERY small pull-up...basically just pulling your butt up off the seat an inch or so. This fire the lats, locking them into the contracted position.

It's tough to see in this still picture (watch the video), because the movement is so small.

Its imperative to KEEP them locked and in position when you set yourself back down on the bench, but just having that bar set up to pull against is going to be a MAJOR help in learning how to lock down the lats.

NOW you can press with your lats locked in. Push powerfully out of the bottom, so you blast right through the sticking point.

Which brings us to the next tip...

Tip #4 - Perform Sets Consisting of Multiple Single Reps (a.k.a. Cluster Training)

Single Rep Cluster Training is one of my VERY favorite strength and power-building techniques. Eseentially, what you're doing is a series of single reps with relatively short rest periods (e.g. 20 seconds) in between, then taking a longer rest period between those "Clusters."

This allows you to work at relatively high intensities (which is a measurement of % of 1RM, not how loud you can scream).

For this shoulder press movement, try doing 4 to 6 single reps with 20 seconds in between each rep. When you've done 6 reps, then take 2 to 3 minutes rest and do it again (longer rest periods are necessary for building strength and power effectively). Don't push to absolute failure...that will actually slow down your strength gain. You always want to keep that do-or-die rep in the tank.

The beauty of this style of training when used in conjunction with this shoulder press technique is that it allows you to reset your body position on every single rep. This means there is no degradation of body position as you go through a set, which pretty happens to some degree on every multiple-rep set you perform.

This reset should include the lat pull-up contraction tip as well as making sure your torso is vertical, your core is tight and your lower back has a solid arch.

barbell shoulder press workout How to do the Perfect Power Shoulder Press
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