FREE REPORT DOWNLOAD - Death of Bulking - CLICK HERE

Hide
Show

Category Archives : Bodybuilding

Featured

Improving Strength, Best Macro Split, Growing Biceps | Q&A With MattDoesFitness

Close ×

Date: 2018-06-20 18:00:01

» Physique Transformation Course – https://mikethurston.co.uk/

» Matt’s Channel – https://www.youtube.com/user/MattDoesFitness

» https://oneathletic.com/ 20% off MIKE20

 

You May Also Like These Programs:

Visual Impact Frequency Training

Visual Impact Muscle Building

Visual Impact for Women

Visual Impact Cardio

Continue Reading

Get a “MONSTER” Bench Press (3 MOVES!)

Close ×

Date: 2018-06-20 19:48:25

Get Stronger in 90 Days – http://athleanx.com/max-size
Subscribe to this channel here – http://bit.ly/2b0coMW

If your goal is to increase your bench press then don’t overlook the details specifically accessory lifts. In this video I’m going to show you the top three exercises for increasing your bench press without focusing solely on the actual bench press. Joining me in the gym for today’s video is accomplished powerlifter and overall strong dude KC “That 1 Legged Monster” Mitchell. KC shares some of his favorite accessory lifts that he’s been using to smash records and build a monster bench press.

We’ve covered the concept of true strength vs compensatory strength on this channel before. Many lifters, especially young lifters, are so focused on chasing numbers that they become less concerned about proper performance of the movement. This is a sure formula for not only developing compensations but further ingraining existing compensations that you already have as a result of your morphology, lifestyle or overall crappy posture. Some tell tale signs are the chronic aches and pains that pop up. Creaky elbows, stiff neck, and shoulders that have more snap crackle and pop than a box of breakfast cereal. All of these nagging pains are often the bodies way of telling us we’re doing something wrong.

My best recommendation for avoiding this cycle of pain is to be sure there are no weak links in the kinetic chain. By focusing on the three accessory lifts shown in this video you can be sure you’re getting stronger and more stable in all points required for getting the most out of this classic lift while staying healthy.

One of KC’s go to accessory lifts is the floor press. As with everything, it’s important to focus on preventing momentum from creeping in. This isn’t about bouncing weight up and down in order to see how many plates you can put on the bar but rather perfecting your execution and being explosive. The benefit of the floor press is that it allows you to press heavy weight without the additional stress on the shoulder normally experienced with rep after rep of traditional bench presses. Additionally, performing the lift from the floor takes leg drive out of the movement making it solely an upper body pressing movement.

Another of KC’s favorite accessory lifts is the seated overhead press. But once again, In order to minimize unnecessary stress on the shoulders KC uses an incline bench with a slight decline from the vertical position. This allows the front delts to get sufficient stimulus without making it into a strict overhead press. KC credits this move with his ability to explode from the bottom position of the bench.

KC’s final accessory lift is what he calls the lean back lat pull down. Think the bench press doesn’t require your lats? Well, that’s simply not true. As a true compound movement the bench press relies heavily on the lats for creating a solid, stable base to press from. I’ve said it too many times to count, “you cannot shoot a canon from a canoe”. That saying perfectly illustrates the importance of plugging up your energy leaks and the importance of creating a stable base to explode off of. Strong, powerful lats are going to help give you that foundation to build from when you’re looking to run up your bench numbers. Additionally strong lats are essential for good shoulder stability.

As you can see, there are some very important accessory lifts you need to do when you are trying to increase your bench. If you feel your bench has been stuck in a rut, give these three lifts a try. If you want a program that focuses on your whole body, then head over to http://athleanx.com and start training like an athlete. Details matter when you train like an athlete, and when you pay attention to the details, all of your lifts will increase.

For more videos on how to get a bigger bench and the best workouts for building size and strength, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

More Resistance Training Programs:

Visual Impact Frequency Training

Visual Impact Muscle Building

Visual Impact for Women

Visual Impact Car

dio

Continue Reading

4 Steps to Awesome LOWER ABS! (Works Every Time)

Close ×

Date: 2018-06-17 16:33:46

Get Ripped Abs in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

If you want to get awesome lower abs then you need to start by avoiding the common mistakes people make when training this area of the abdominals. In this video, I’m going to show you the fastest way to get your lower abs to pop and the 4 steps you need to take to make sure you don’t get hung up along the way.

The first key to a six pack is to make sure that your nutrition is not just decent but great. There is no way to get your lower abs to show year round if you cannot commit to anything more than just a decent diet. Men tend to store the majority of their body fat in their lower bellies. It is often the last to come off when losing body fat and dieting down.

This means that unless you are locked in on a consistent, high quality nutrition plan you likely won’t see this area get lean enough to really see your lower abs. Now, the method you choose to get down in the body fat range where seeing the lower abs is possible is up to you. Some will swear by 6 meals a day, others by intermittent fasting, others by keto, etc. Honestly, I don’t care which it is that you follow but you better make sure that whatever you choose it is something that allows you to be consistent with it for the long term.

Too many diet plans for 6 pack abs wind up being temporary. You lose weight and body fat enough so that you can see the lower abs for a short period of time but wind up putting it all back on because the diet is not something you can stick with. Don’t let that happen to you. Find something that you can enjoy and you will have found your lower abs for life.

Next, we have to address the common mistakes made in how we perform our ab exercises. While the rectus abdominus is a single muscle that contracts all or none, you cannot simply perform top down ab exercises like crunches and expect to get the same level of development as if you performed lower ab exercises.

Lower ab exercises are those that move from the bottom up. The key to these exercises is that the added weight of the legs that needs to be overcome on each rep is enough to provide an overload and a stimulation of the type II fibers of the abdominals. When these are activated and trained, the abs will hypertrophy a bit and stand out more making them more visible when body fat levels are low.

This leads to the next big ab training mistake however. You have to make sure that you don’t confuse simply moving your legs with effective targeting of the lower abs. In order to train the lower ab muscles the right way you need to focus on moving the pelvis rather than the legs. When the pelvis moves, the legs will come along for the ride naturally due to their connection at the hip joint.

Regardless of whether you are doing hanging ab raises or lower ab exercises on the floor, the same key applies. Be sure to posteriorly rotate your pelvis in order to activate the lower abs and stop focusing on simply raising and lowering the legs which is more of a hip flexor dominant movement.

Finally, you will want to expand your understanding of the core if you want to get your lower abs to show better. This means, looking to stabilize the pelvis from below by contracting the adductors on every rep of every exercise you can for your bottom most abs. This means just crossing your legs and squeezing them together at the knees on most hanging or seated ab exercises.

So here is the blueprint to getting awesome abs. If you are looking for a step by step nutrition plan and workouts that will make this almost automatic, just head to http://athleanx.com and get the ATHLEAN-X Training System. See exactly how top pro athletes and celebrities are getting ripped and staying ripped year round by using the same program they are.

For more videos on how to get a six pack and the best ab exercises for hitting the lower abs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

More Resistance Training Programs:

Visual Impact Frequency Training

Visual Impact Muscle Building

Visual Impact for Women

Visual Impact Car

dio

Continue Reading

How to Get a “MONSTER” Squat! (3 BEST MOVES)

Close ×

Date: 2018-06-13 19:40:15

Get Ripped in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

If you want to get a strong squat, you may have to stop squatting and start concentrating on your accessory lifts for your squat. In this video, I’m going to show you the three best exercises for building up your squat without necessarily focusing all of your leg training on the big lift itself. Here, KC Mitchell, also known as That 1 Legged Monster, joins me in the X-BOX to share his favorite accessory lifts for the squat and why you need to be doing them if you want to squat as much weight as you can.

I have covered before the concept of true strength vs compensatory strength. Far too many lifters push their numbers higher and higher in a race to lift heavy weights without being concerned about the fact that their use of compensation plays heavily into their ability to add weight to the bar. If you think that your strength is solely based on true strength gains but notice that you are starting to get aches and pains in the hips, low back and knees then you likely are bumping up your numbers on the back of additional compensations made in the squat.

The best way to avoid this from happening is to be sure that there are no weak links in the chain. You want to focus on building up your strength in the three accessory exercises shown in this video to make sure that you are strong in all points of the range of motion on a squat.

The first one up is the box squat. KC loves this exercise, especially when done with zero momentum from the bottom of the squat, as a way of increasing explosiveness and your ability to get out of the hole. The bottom of the squat is definitely the hardest range in the movement. Many of us can get to the bottom but lack the ability to explode out of it. Take the box squat to the bottom and pause slightly before standing explosively.

The box squat will also increase your confidence in the squat. Because you know you have a safety net it is likely that you will squat more freely and loosely which can give you the ability to attempt weights that you wouldn’t normally attempt in the first place.

The next movement is the good morning. Now this is the exercise that I traditionally hate only because it is likely one of the most commonly misperformed exercises in the gym. This is not a lower back movement. It is a hip hinge movement when done correctly. The best way for you to understand if you are doing it right is to film yourself doing the lift. If the bar path during the exercise goes forward and back then you are definteily not hinging properly at the hips and are doing the exercise wrong. You want the bar to travel almost directly straight up and down.

Finally, the goblet squat done with a band around your outside hip is a great way to explore proper depth and stability in the bottom of a squat. The goblet position of the weight allows you to simply drop through your center of mass and get to the bottom position of the squat without issue. Because you need room to carry the goblet with your elbows held wide, you will need to open the hips properly to accommodate.

In this position however, the hips are often times their weakest. They can tend to cave in just as you are about to push out from the bottom and stand back up. By placing the band on your outer leg you are going to have to resist the internal pull and force your legs outward. The weight you use here will not be high but you are not using this for the strength of your quads and glutes, more for the strength of controlling unwanted hip internal rotation.

As you can see, there are some very important accessory lifts you will need to do when you are trying to increase your squat. If you feel your squat has been stuck in a rut, try these three lifts and when you see the changes head to http://athleanx.com and start training like an athlete in all of your workouts. Details matter when you train like an athlete, and when you pay attention to them, all of your lifts will increase.

For more videos on how to get a bigger squat and the best workouts for squat strength, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

More Resistance Training Programs:

Visual Impact Frequency Training

Visual Impact Muscle Building

Visual Impact for Women

Visual Impact Car

dio

Continue Reading

Meal Prep 3,000 Calories In 14 MINUTES!

Close ×

Date: 2018-06-13 18:37:27

» Website: http://www.mikethurston.co.uk/

» EHPLabs 10% Off http://www.ehplabs.com/

» https://oneathletic.com/ 20% off MIKE20

» Instagram: https://www.instagram.com/mikethurston

 

You May Also Like These Programs:

Visual Impact Frequency Training

Visual Impact Muscle Building

Visual Impact for Women

Visual Impact Cardio

Continue Reading