One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!
And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.
So enough about the problem…how do you FIX it?
The Chin-Up is, quite honestly, one of THE best exercises you can do not only for your back but for your entire body. It’s a classic bodyweight exercise that never gets old.
Now, if you’re a fan of the chin-up, THIS version of it is one you’ll LOVE. It’ll blow your lats and your biceps up like crazy!
To perform it, you should be able to do at least 8 to 10 regular chin-ups. It’s a tough exercise and requires some base chinning strength to perform.
For this one, you’ll just need a chin-up bar. I’m using the one that goes across the frame of my power rack and that works just fine.
DEFINITELY watch the video on this one to get the best idea of how it’s done.
This is one of my very favorite “secret weapon” total-torso training exercises. It covers pretty much every major part in your upper body in just one movement (or should I say TWO movements in one!).
It’s a relatively simple-looking concept on the surface…you’ll be doing a single-arm dumbell bench press while at the same time doing a single arm cable pulldown/row.
As you’re pushing the dumbell UP, you’re pulling the cable DOWN.
So you’re hitting the two biggest parts of the upper body in one shot there (including biceps on the pull and triceps on the press, along with aspects of the shoulders on both).
What you might not see at first glance is the INCREDIBLE core cross-tension you’ll get when you execute a push and a pull. You see, in order to stabilize the core while doing two opposing movements, your deep core muscles (obliques and transverus) will be pushed to the limit.
This is honestly one of THE best core exercises I’ve ever come up with, never mind all the other upper body stuff going on. It’s going to develop incredible core strength without any hint of a crunch or sit-up.
I can promise you, if you’ve never done heavy cross-core tension training before, your deep abdominal muscles will be feeling it for DAYS. So start with more moderate weights than I’m using in the demo here and work up to it.
Just fyi, this is an exercise that can also be found in my book “The Best Abdominal Exercises You’ve Never Heard Of”, if you’re interested in more like this.
Here’s how to do it…
When you think about gaining muscle, stretching is probably not the first thing that pops into your head. But did you know that stretching plays a critical role in building muscle?
Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.
But your fascia may also be holding back your muscle growth. Think for a moment about your muscles. You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow!
Because fascia is so tough, it doesn’t allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won’t change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.
The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.
The solution: stretching.
Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.
By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.
This product is great for increasing muscle mass and putting on quality size. It can be used before and after a workout. It has been around for years and continues to be one of the best selling products that Muscle Tech has to over.
- Contains 5 grams of creatine monohydrate per scoop.
- Does not contain any fat.
- Contains chromium picolinate to support glucose levels.
- Contains alpha Lipoic Acid to help cells from oxidative damage.
- Contains Taurine.
- Has around 38 grams of carbohydrates per scoop.
- Contains 150 calories per scoop
- Can be expensive.
Creatine without a doubt has been the best supplement that has worked for me. Cell Tech is my preference for many reasons. First of all, many people often are driven away from this product for the simple fact that it is loaded with 75 grams of carbohydrates and sugars per serving. What many people do not realize is that sugar is needed to transport the creatine into the body and the carbs will help for a post work out recovery. Also it has chromium picolinate which helps support glucose levels, alpha lipoic acid which helps the cells from oxidative damage and taurine which is good for recovery. I have seen great gains from this product and will continue to use it as a post work out creatine supplement when I am attempting to put on muscle. One thing that is important to share with you is that I only do one scoop after a work out to get the benefits from all of the post work out supplements that I mentioned above. The label will tell you to take a scoop before and after a workout.
One of the most popular pre-workout supplements known to the bodybuilding industry still to this day is NO Xplode. NO Xplode was one of the first pre-workout energy drinks that included everything needed to get a good pump in while weight lifting. If taken properly, it will allow you to train harder and with more intensity.
What makes this product so effective is it has a great blend of just the right ingredients to help you get a better workout. Instead of sticking with a high dosage of just creatine with some caffeine, NO Xplode gives you an L-arginine (Alpha Keto Glutarate) to allow your body to get better pumps in the gym. Now, I do not know too many bodybuilders that are not seeking a good pump in the gym.
Creatine has been proven to be one of the most effective and safest ways to put on lean muscle. It is produced naturally in the liver, pancreas, and kidneys. Also some of the foods we eat such as steak and fish contain creatine but in very small amounts.
Creatine fills muscles in the body with water which gives you a fuller appearance once the body is saturated with it. It also helps you perform more repetitions at any given weight as you workout because it helps to produce more ATP (adenosine triphosphate). ATP is the fuel that the muscles use in order to contract (ultimately, ATP comes from glucose, which comes from carbohydrates). This ability that creatine has to produce more ATP is what allows you to train with a higher level of intensity and gives your body the fuel to workout harder.
Along with helping you get a better workout, creatine also acts as an anti-catabolic agent and speeds up your recovery in between sets and from your workouts.
How to Use It:
Weight Training Routines: What Determines If You Are Following A Good Weight Training Routine and Why Is One Needed for Weight Loss?
A weight training program is an excellent way to lose fat and build muscle. What many people do not know is the simple fact of research proving that following a weight training program can increase your metabolism permanently and help you BURN FAT 3 TIMES FASTER than without weight training!
If you do not know the reason why it activates your metabolism and body’s ability to burn fat this fast, then you need to sign up to my newsletter to get a tell all free report of how such an amazing thing is possible!
When people think of bodybuilding, the first thing that comes to mind is big arms. How many bodybuilders, me included, just started by doing some biceps curls? After all, one of the most common requests bodybuilders get is to flex their arms. And while a great physique is much more than big arms, nobody can argue that all great physiques have equally great arms!Since I have gotten a lot of requests lately to publish a new arm routine to get the arms ready for summer, I decided to publish one of the latest bodybuilding routines that I have been using to train my arms.
In order to use this routine you will need to incorporate it into a split routine that works both biceps and triceps on the same day. This routine is for intermediate to advanced trainees. If you are an absolute beginner, please refer to the bodybuilding routine presented on my getting started in bodybuilding guide.
Gain Up To An Inch In Your Arms With This Bodybuilding Arms Workout