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REAL Science Based Chest Exercise (SUPER EFFECTIVE!)

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Date: 2018-02-21 01:48:46

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Science based chest exercises should theoretically be much more effective than random chest workouts and pec exercises since they should be proven. In this video, I’m going to show you how to get a bigger chest using a technique that has stood the test of time in the rehabilitation field. Proprioceptive Neuromuscular Facilitation (PNF) utilizes the concept of diagonals when it comes to getting muscles to work harder and more forcefully.

In order to train your chest you need to take the muscle through its full range of motion and provide optimal resistance to the muscle throughout the exercise. We know that the pecs will adduct the shoulder the arm across the chest (acting at the shoulder), internally rotate the shoulder and drive the arm out in front of the body. In its stretched position you would do the opposite. Horizontally abducting the arm and externally rotating the shoulder will put the pecs on a greater stretch and eccentrically position the arm into a ready state to perform the next rep.

Using the concept of PNF diagonals, you can turn your ordinary cable crossovers into something that is much more effective for building a bigger chest. This is due to the fact that you can increase the strength of contraction by doing this and therefore drive more tension into the muscle rep after rep after rep.

If you want to build a big chest you need to adduct against resistance. You simply can’t think that performing adduction at the shoulder without the concentric or eccentric resistance is going to be enough stimulus for growth. It is not the motion at the joint alone, but rather the resisted motion that counts.

The dropping down to the ground during this exercise allows your arm to be positioned in an elevated abduction. This places a greater stretch on the chest due to the anatomy of the muscle and the angling of the fibers out and up. From this stretched position, you can drive the arm out in front of your body while contracting the pecs and pushing the arm across the body. Finish off the movement by simultaneously internally rotating your shoulder and you will feel a contraction like never before.

Not just a chest contraction however, since that can be achieved once again just by placing your arm in the position of adduction across the chest, but rather in a resisted state. Remember, with cable training the orientation of the cable represents the line of force. If it is parallel to the arm (the area controlled by the pecs in this exercise) then you are driving very little force into that muscle. If perpendicular (as it would be at the peak contraction of a cable crossover) then you are maximizing the work done by the pecs and thus stimulating them for maximal growth.

If you are looking for a complete program that puts the science back in strength and allows you to see much faster results because of this, head to http://athleanx.com and get the ATHLEAN-X Training System. No shortcuts. No imitations. Just real science proven with real athletes.

For more science based chest workout videos and science based exercises for building a bigger chest, subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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6 Biggest Shoulder Workout Lessons Learned (HOW HE DID IT!!)

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Date: 2018-02-18 00:26:13

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If you want to have the biggest shoulders you can possibly have then you should start by avoiding the big shoulder workout mistakes most commonly made that hold back your results. In this video, I’m going to show you the 6 biggest shoulders workout mistakes that Jesse was making that were preventing him from packing on noticeable size on his delts. By learning what he was doing wrong he was able to significantly speed up the rate that he was building his shoulders.

First thing he learned was that it was important to lower the weight and leave the ego at the door when training delts. The reason for this is that the shoulders tend to get overpowered during lifts by assisting muscle groups that take over the brunt of the work. If you let this happen then the amount of actual work being done by the shoulders is minimized and the ultimate growth potential of the delts is minimized. Lift lighter and focus on the contraction of the muscles you are actually trying to work and you will be surprised at how much faster the gains come.

Next thing was the use of unconventional shoulder exercises. It isn’t only about pressing and lateral raises when it comes to building bigger shoulders. In fact, there are some limitations to that approach that simply can’t be replaced without the use of the lesser known or performed shoulder exercises like the crush grip dumbbell press out and hip huggers. See Jesse demonstrate them and start using them yourself along with your staple exercises for greater results.

Speaking of exercises, many will avoid the more boring shoulder rotator cuff work when training their shoulders. This is a mistake. The rotator cuff not only works to counteract the upward pull of the deltoid on the humerus but it helps to improve the overall posture of the shoulders which gives your physique the illusion of more size. Not to mention, the incorporation of rotator cuff exercises will keep your shoulders healthy for a long time and in the gym where you can continue to pack on size.

The stretch position of the deltoids is one that is rarely explored when doing traditional shoulder workouts and exercises. For instance, when you are doing a side dumbbell raise your arms start and finish in the position next to your thighs. In order to stretch the middle head of the delt however, you would need to bring the arm across midline. You can do that with the side lying dumbbell lateral raise as well as the cable sword raise demonstrated here. You can also hit the front delt by bringing the arm behind the body into extension.

If you are going to train heavy, which you better be if you want to get maximal development of the shoulders, then you will want to do so safely. In Jesse’s case, he had a badly healed clavicle fracture and bone chips in his elbow that were making overhead pressing rather unproductive. I show him the value of landmine pressing for building bigger shoulders and using heavy weights, without the side effects or limitations that were coming through other presses.

As you can see, there is a lot to learn when it comes to building bigger shoulders if you are willing to learn from the mistakes and revelations of others. If you are looking for a complete workout program and meal plan (the same one Jesse is using to pack on size fast) be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and looking like one in the next 90 days.

For more videos on shoulder workouts to build big shoulders and how to add size to your delts in 14 days, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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Who Should You Listen To In The Fitness Industry?

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Date: 2018-02-15 19:04:48

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The 6 Best Delt Building Exercises (YOU’RE NOT DOING!!)

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Date: 2018-02-15 01:32:06

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If you want to build bigger delts, you likely have used the traditional exercises like shoulder presses, side lateral raises and front raises. In this video, I’m going to show you 6 new shoulder building exercises that will help you hit the front, middle and rear delts in all new ways (each backed by science) to allow you to get new results from an otherwise stale shoulder workout.

It is important to point out that the front delts are often overworked when it comes to shoulder training. Far too many exercises are performed that target the front delt over the other heads of the delts and this leads to the common imbalances we see in those that lift weights. I made sure that I showed you more options that hit the middle and rear delts here to not only help them grow but to give them the attention they are likely not getting at the moment in your current shoulder workout.

That said, we start off with one front delt exercise called the crush grip dumbbell press out. Here you are clasping both hands onto the handle of a single dumbbell with the intention of squeezing your hands as tightly together as you can. This acts to isometrically contract the chest. You might be thinking, why am I activating the chest on a shoulder exercise. The purpose of this is to isometrically occupy the chest so that it cannot contribute as much to the flexion of the arms out in front of the body. The front delts are forced to do more of the work, and when you are trying to build them up this is exactly what you want.

Next is the butterfly front raise. This initially starts as an exercise for building bigger front delts but quickly turns into one that hits the middle delts well at the top of the movement. We know that middle deltoid activation is strongest with a component of internal rotation at the shoulder. This does not mean that the shoulder needs to be internally rotated however. You can internally rotate from an externally rotated shoulder position (back towards neutral) and still get the increased activation of the area of the middle region of your delts.

We continue on with the targeting of the middle head, this time without having to use any weights at all. The bodyweight side lateral raise is one that takes advantage of the concept of relative motion at a joint. We know that shoulder abduction is the movement at the shoulder that is responsible for firing up the middle delt. Instead of having to lift the arm away from a fixed body you can alternatively rotate the body away from a fixed arm. Try this and you will feel how intense the contraction is without ever having to lift a weight.

The rear delt is one of the most overlooked heads of the shoulders. Probably this is due to it being out of sight when compared to the other two heads of the delts. Out of sight does not mean out of mind. In order to hit this area the best you need to not just perform horizontal abduction of the arm but extension of the arm in relation to the torso. Externally rotating the arm will give you the ability to get even more extension behind the body which enables one of the most intense rear delt contractions you will ever experience.

The hip hugger is one that allows you to use heavier weights to still get the the abduction necessary for getting maximal shoulder and deltoid contraction. With the arms going back behind the body as well here you still get that additional rear delt contribution that is so sorely needed.

Finally, the swimmers is an exercise you will use light weights to perform but see great benefits from doing. Don’t be fooled by the size of the dumbbell however. This exercise hits all three heads of the delts in a sequential fashion and throws in the additional benefits of eccentric front delt contraction on the descent of every rep.

As you can see, there are many ways to train your shoulders that you may not have thought about if you are stuck on the classics of shoulder exercises like presses and lateral raises. If you train like an athlete you open up many possibilities to your training that you never thought of before. If you are looking for a complete program for building massive shoulders and overall athletic muscle, head to http://athleanx.com and get the ATHLEAN-X Training System.

For more videos on how to build bigger shoulders in 14 days and the best shoulder workout for size be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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The 8 BEST Dumbbell Exercises…Made Better!! (NEW)

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Date: 2018-02-11 00:56:42

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The best dumbbell exercises are tough to come up with when you realize just how many options you have to choose from. That said, I did this in a very successful video I made awhile back where I selected the 8 best dumbbell exercises for building muscle and athleticism. If you haven’t seen that then you should really check it out. In the meantime, we are all about progress here and I am looking to raise the bar once again. Here I am going to make those incredibly effective dumbbell exercises even better by putting the science back in strength yet again.

One of the most impactful concepts that you can bring with you to the gym is that of the science of strength curves. Did you know, an exercise can have a very different effect on your body depending on whether you perform it with a dumbbell, barbell, bands, cables, etc. In fact, the exact same exercise movement done with a different training tool can be felt in an entirely different way even though the move is the same to a bystander watching you perform it.

This is due to the varying strength curves of exercises when done with different pieces of equipment. For instance, when doing a dumbbell curl, the strength curve is such that the exercise starts out rather easy and gets incredibly difficult in the middle of the range of motion (when your elbows are bent to 90 degrees). From here however, the tension once again dissipates and the exercise becomes easy again at the top of the movement. This is because the force of gravity acting down on the dumbbell is now parallel to the moving limb and very little work is being done by the biceps.

On the other hand, if you were to perform the same curl but with a band your muscles would experience something very different. The band would become increasingly harder as the hands were lifted further and further. This is because the tension in the band would get more difficult as it was stretched more and more beyond it’s limits. If you applied both a band and the dumbbells in the same movement, you would instantly feel the power of strength curves as you could make the exercise more results producing throughout the mid range and end of the exercise.

In this video, I show you how to do exactly that to the original 8 best dumbbell exercises. To recap again those exercises were:

Dumbbell curl and press
Dumbbell Thrusters
Farmers Carries
One Armed Dumbbell Bench Press
Crush Grip Goblet Squats
Dumbbell Pullovers
Swings
Three Point Dumbbell Row

Each of these dumbbell exercises can be made better by the inclusion of a band. Using either overlapping strength curves or ones that accentuate the control of the negative portion of the rep, each of these great exercises is made more intense with the addition of a single band.

If you are looking for a program that puts these and only the most effective exercises in your workouts, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how much more quickly you can expect to see results from your workouts.

For more videos on how to build muscle with dumbbells and the best dumbbell exercises you can do at home or at the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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