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The Overhead Shoulder Pain Solution (GONE IN 4 STEPS!!)

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Date: 2018-01-20 23:26:35

No Pain More Gains Here – http://athleanx.com/x/my-workouts
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If you get pain with overhead shoulder presses or any exercises where you have to lift your arms up over your head, then this video is for you. I’m going to show you 4 simple steps to fixing the pain you get in your shoulders during lifting once and for all. It doesn’t matter if you feel a pinch, a grinding, or even a cracking when you lift your arms up, this four step approach is going to help you get the job done.

The key to the success of this progression is that it follows a very specific sequence and it addresses the 4 key areas that often contribute most to the problem. These are the rounding of your shoulders and the postural causes of that, the activity or lack of in the rotator cuff muscles, the flexibilty of the lats as well as the mobility of the thoracic spine into extension. All of these must be in place in order to free up the shoudler during overhead movements and help to get rid of the pain that you are feeling in one or both when doing so.

First you must start with the postural issues contributing to your problem. We want to get rid of those rounded shoulders. It is not as simple as simply “standing up straight” since you likely would be able to do that more readily if you weren’t being pulled down into that position from your existing muscle tightnesses. I put together a video specifically addressing this that I want you to watch along with this one to make sure you get this first step right. You can find the link to that right here…

How to Fix Rounded Shoulders:

Next you have to ensure that you have not only adequate strength of the rotator cuff muscles that pull your shoulder into external rotation but also that you have the mobility of the shoulder to get into external rotation in the first place. Many will do their rotator cuff exercises without really having the mobility into ER that is needed to get your arm there. That said, with the one drill I show you here, you can easily work on increasing the external shoulder rotation mobility that you are going to need to start moving in the direction of pain free shoulder movement.

From here, you want to make sure you attack the lat. The lats are often thought of as a “back” muscle but they are almost more importantly a shoulder muscle. This is because one of the key attachment points of the lats is the back of the upper arm. Given the fact that this muscle also travels down and attaches to the spine in both the mid back and lower back as well as the pelvis and the iliac crest via fascia, you quickly see that in order to get your arms fully overhead without issue you need to have great flexibility in the lats. The tissue length and quality both need to be addressed and they can be with this one band and foam roller combo. Be sure to work on the muscle both from the side and straight on as shown.

Finally, at this point (and only at this point) should you try and restore your thoracic extension. You can do so however without compromising any of the work you have already done. By doing the movement I show you in step four, you will be able to keep the rotator cuff active, increase the stretch on the lats and get into spinal thoracic extension at the same time. It’s not complicated, you just have to be consistent to be sure you get rid of this pain once and for all.

If you find this to be helpful, be sure to leave a comment and let me know. I love to hear from those who use our programs and suggestions to not just get rid of long standing joint pain but more importantly start getting back to feeling like they did years ago when they didn’t have these pains and start making all new gains in the gym because of it. You can find our complete workout programs over at http://athleanx.com and start turning back the hands of time today.

If you want more videos on how to fix a bad shoulder and how to get rid of back pain and a forward head, be sure you subscribe to our channel on youtube at http://youtube.com/user/jdcav24

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Savage Leg Workout – Mike Thurston & Justin St Paul

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Date: 2018-01-18 18:59:27

Try this leg routine guaranteed to add size to your quads and hamstrings.

www.mikethurston.co.uk

www.oneathletic.com – Discount code MIKE30 for 30% off your order.

Justin’s Channel – https://www.youtube.com/user/92JustJustin

My Instagram – https://www.instagram.com/mikethurston/

Justin’s Instagram – https://www.instagram.com/justin_stsmall/

Track ID:

1:24 Jakeson – Tokyo Flows
2:48 Jazz E Man – Warhead
3:33 Jazz E Man – Crisis
3:58 Meenz – Exhile
4:45 PEZ OTB – Gold
5:37 Essay Beats – Trenches

 

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Stop Doing Planks! (DO THIS INSTEAD)

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Date: 2018-01-18 00:16:19

Your step by step complete plan – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Planks are one of the most commonly performed ab exercises. They are also one of the worst ab exercises you can do. In this video, I’m going to show you why planks are most often a waste of time when it comes to getting stronger abs that look good in any lighting. More importantly, I’m going to give you many different standard plank alternatives to give your abs the challenge that they need to start seeing much better results for your hard work.

The key to any ab exercises effectiveness is how much it is capable of demanding effort when doing it. Simply doing a thousand reps of a crunch is not going to do nearly as much for your ab strength and development as doing much fewer reps of a more challenging series of ab movements. The issue with the plank is that we very quickly outgrow its effectiveness. In fact, I believe that if you can easily do 60 seconds of a standard on elbows plank that you should definitely be looking for a much harder version of the exercise.

The best part about planks is that there are many different ways to do them. Just changing the number of points of contact with the ground for instance is a tremendous way to get a better effect from the exercise by making the core work harder to maintain your stability. That said, we do more than just change the points of contact in this video. Instead, I show you how to start by performing standing versions of this popular and overused ab exercise for a better effect.

When standing, you can perform the oak tree step out plank. Place your arms into the same position as you would when doing a plank on your elbows on the ground and wrap a resistance band around your elbows and wrists. Now, step away from the anchor point to increase the resistance and try not to allow the band to bend your torso to the side. This is a great plank alternative since it introduces a new force vector into the equation (the challenge in the frontal plane) that is nonexistent with the standard version of the exercise.

You can alternatively, hold some dumbbells in your hands and do a tight grapevine walk to one side and then the other. The rotation of the hips places a challenge on the core to remain stabile and prevent excessive motion at the core. The use of the weights increases the amount of force the abs and obliques will have to generate to prevent the excessive motion. This can be made even harder by placing the weights overhead and reaching your arms as high above you as you can while still doing the side walk.

You can obviously make the more familiar plank (done on your elbows on the ground) more challenging as well. The first way I like to do this is by adding a resistance band to the exercise and performing a plank press out. The unilateral press here places a challenge on the torso again to make sure you don’t allow your body to tilt towards the side the band is on. Keep pressing and holding the plank and you will find you won’t be able to last nearly as long as you do when simply planking alone.

You can also place your feet on a wall to dramatically increase the challenge (and effectiveness) of the plank. The jax plank is a perfect way to do this. Try to keep your feet pressed into the wall at all times to ensure that your core is working hard.

Finally, the tilting barbell and twisting barbell plank variations are super challenging but very rewarding alternatives to a standard plank. You may find that you can only do these for 10 seconds at a time. That is perfectly fine. If you treat your planks as a series of timed holding reps instead of one static hold throughout, you will find that you will be able to use more difficult variations and get more out of them in the long run.

If you’re looking for a program that looks to challenge you at every opportunity but gets you faster results than with any other program you’ve used, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training with the same program used by today’s top pro athletes and start looking like an athlete sooner than ever expected.

For more videos on ab exercises that work the best and ab workouts that train your lower abs with more than just planks, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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How To Get The Ultimate Physique – Workout Mindset

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Date: 2018-01-15 20:59:30

You can have the ultimate training programme, but how you execute your sessions will be one of the biggest factors which will determine your progress. Unlock the power of your mind and unlock your full potential.

» Website: www.mikethurston.co.uk

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5 Biggest Arms Workout Lessons Learned (HOW HE DID IT!)

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Date: 2018-01-13 23:54:49

Your step by step complete plan – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

If your arms workouts are not delivering the kind of gains that you want, it’s time to see if there are any mistakes you might be making that are holding you back. In this video, I’m going to share with you the 5 biggest arms workout lessons learned by Jesse that has allowed him to add a significant amount of muscle to his biceps and triceps in very little time.

First and foremost was the amount of intensity that he has been able to increase in his workouts. You cannot stop your sets at the first sign of discomfort and expect to see significant muscle gains, despite what your new pubmed article says. Adding muscle is not easy. It never will be. Your body will attempt to thwart your efforts to add new muscle at every turn. In order to force it to get bigger you have to attack your workouts with an intensity worthy of making gains.

Jesse stopped stopping his sets at the sign of the first burn and instead started pushing to and through failure. He used intensifying techniques such as drop sets, paused reps and even rest pause training as ways to keep the effort level high. The returns have been significant. With just this one change, he has seen significantly increased arm size and is now actually starting to enjoy the higher intensity training that he once hated.

Next, he changed the way he lifted on his curls to include full range of motion. You have probably heard the advice many times before but have ignored it for some reason. I can tell you, it is incredibly important for seeing impressive muscle gains and may even require that you lower the weight that you are using a little bit to get a better contraction. On his standing dumbbell curls, Jesse stopped rocking his arms back and forth with his locked out elbows and instead took every rep to full extension and contraction. The results have been noticeable.

Taking this concept of arm workout exercise execution even further, the change to the rocking triceps pushdown has been a difference maker in the development of his arms. Instead of pushing straight up and down as most do on the triceps pushdown exercise, Jesse has used the rocking version that I showed here on this channel before that allows him to better match the line of resistance with the force being produced by the triceps during the exercise. Once again, the change was small but the results have been huge.

Again, taking a muscle through its key functions is critical to getting a full contraction. The biceps chin hold is one of the best ways to train your bicep muscle because of the position you are in during the exercise. Your elbows are not only bent but your forearms are supinated (both requirements of a peak bicep contraction). Beyond that however, your shoulders are flexed as your arms are up in front of your body. This again will create a huge contraction while at the same time eccentrically overloading the biceps and prompting even a greater hypertrophy response.

Finally, the key attitude difference has made a huge impact on the speed of gains that Jesse has been making with his arms workouts. If you go into the gym looking over your shoulder and worrying about who is casting glares your way, you will likely not have a successful workout. Instead, stop thinking about that and being self conscious. Focus on what you are there to do that day and do your best to get stronger and improve your performance from the last time. The second you do, the sooner you will see gains that you never knew you were capable of.

If you are looking for a complete program that helps you to avoid making training mistakes and helps you get gains faster than ever because of this, you can head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete today and stop overlooking key elements of your training that are holding back the gains you should be seeing from not just your arms workouts but every workout.

For more videos on how to build bigger arms and workouts for your biceps and triceps, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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