By Jeff Anderson. When was the last time you really had that "chest poke pain"?
You know...like when 24 hours after your chest workout, you can't stop poking your pecs with your finger to marvel at how much it hurts?
Yeah, it's a secret pleasure of mine too! (ha ha!)
If it's been a while, then here's a "Quick Chest Training Technique" I did last week that will have YOU pokin' away by tomorrow evening:
(Warning to "skimmers": This will LOOK like a simple, giant "tri-set", but there are a few twists...so READ EACH STEP!)
1. First, you're going to be using the bench press for this exercise (your favorite, right? ;-)
2. Choose a weight that you can do for about 12 reps before hitting failure BUT (and this is IMPORTANT!) load up the bar with either 10lb or 25lb plates so that you can quickly take off 50% of what you have loaded on each side.
(Sure, you'll look like a whuss! But ARE you? Hell no...so "grab 'em" like you got a pair and don't give a damn what the other guys think! ;-)
3. Now, do a traditional set (8-12 reps) on the bench press until you reach full muscular failure.
4. As soon as you rack the weight, jump up and strip 50% off each side.
5. Now...with no rest, grab the bar with a WIDE, WIDE grip (up to 12 inches past your shoulders) and knock out your reps to failure.
Side Note: This works by really taking your burned out triceps out of the picture as much as possible and give you a WICKED PUMP in your chest!
Read on...
6. LASTLY...as soon as you hit failure on this second set and rack the weight, with no rest, grab a dumbbell (just about 30-50 lbs will do nicely) and do a set of Dumbbell Pullovers, keeping your arms VERY, VERY STRAIGHT (to take your triceps out of the movement even more) and feel a good stretch in your chest at the bottom.
This will allow you to really burn out your Type 1 muscle fibers for a serious Growth Hormone (GH) response and a massive pump!
Once you hit failure, give yourself a good 2-3 minute rest to recover and run through this giant set just one more time.
That will give you 6 total "chest sets" and the next day all your co-workers will be wondering why you keep poking your chest and wincing! ;-)
Friday, 17 December 2010
How To Burn More Belly Fat During Exercise!
By Jeff Anderson. Much research has been done into the seemingly impossible task of "spot reduction" of body fat.
You know...like how to burn fat directly off of your belly WITHOUT taking away from the butt you're so proud of.
While experts have claimed that there's no way to "spot reduce" where you're able to take of the fat, recent studies are showing that it may in fact be possible.
For example, scientists have studied exactly WHERE fat is burned from in order to fuel certain activities.
It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training.
This is NOT definitive yet, but it holds promise.
It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
In this article, I reveal a unique tip that I use to increase the "mind-muscle" connection to (again, in theory) burn more belly fat from your training by implementing a crazy "cardio fat blaster"...
How To Burn More Belly Fat During Exercise
1. First, if you have my best-selling "Combat The Fat" program (www.CombatTheFat.com), you know that I'm a HUGE supporter of LOW intensity cardio as a fat-burner.
Sure, you can get your panties all in a wad while you preach to me about how HIGH intensity is better, but I lay out the FACTS in my book and the men and women who have used CTF know the real deal.
Anyhoo, I digress...
2. For this exercise session, you'll do a quick, low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.
3. Next, do a set of WEIGHTED CRUNCHES until failure. Just one single set.
4. Now, go and do a 10 minute LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. - Rowing machine/jumping rope primarily works upper body while jogging, bike, works lower)
5. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight) to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set. (i.e. - if you jumped rope in your last cardio round, switch to an exercise like jogging on the treadmill this time.)
6. When done, do a single set to failure of HANGING ROTATIONAL KNEE RAISES...then on to your 3rd round of cardio using the opposite half of your body.
And so it goes on, switching back and forth between an abs exercise and low intensity cardio.
For your follow up abs exercises, I suggest (in order)...
=> Hanging Knee Raises
=> Either crunches or V-ups
As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.
You may think I'm crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
You know...like how to burn fat directly off of your belly WITHOUT taking away from the butt you're so proud of.
While experts have claimed that there's no way to "spot reduce" where you're able to take of the fat, recent studies are showing that it may in fact be possible.
For example, scientists have studied exactly WHERE fat is burned from in order to fuel certain activities.
It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training.
This is NOT definitive yet, but it holds promise.
It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
In this article, I reveal a unique tip that I use to increase the "mind-muscle" connection to (again, in theory) burn more belly fat from your training by implementing a crazy "cardio fat blaster"...
How To Burn More Belly Fat During Exercise
1. First, if you have my best-selling "Combat The Fat" program (www.CombatTheFat.com), you know that I'm a HUGE supporter of LOW intensity cardio as a fat-burner.
Sure, you can get your panties all in a wad while you preach to me about how HIGH intensity is better, but I lay out the FACTS in my book and the men and women who have used CTF know the real deal.
Anyhoo, I digress...
2. For this exercise session, you'll do a quick, low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment.
3. Next, do a set of WEIGHTED CRUNCHES until failure. Just one single set.
4. Now, go and do a 10 minute LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. - Rowing machine/jumping rope primarily works upper body while jogging, bike, works lower)
5. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight) to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set. (i.e. - if you jumped rope in your last cardio round, switch to an exercise like jogging on the treadmill this time.)
6. When done, do a single set to failure of HANGING ROTATIONAL KNEE RAISES...then on to your 3rd round of cardio using the opposite half of your body.
And so it goes on, switching back and forth between an abs exercise and low intensity cardio.
For your follow up abs exercises, I suggest (in order)...
=> Hanging Knee Raises
=> Either crunches or V-ups
As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work.
You may think I'm crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
Old School Chest Chiseling Secret!
By The Muscle Nerd, Jeff Anderson. If you could go back in time and pound out reps with the "old school mass monsters" of Gold's Gym in the 60's, you'd be sure to see them using this long-forgotten advanced chest training technique to add more mass and definition to their pecs.
Check it out and add it to your next chest workout and see why it was such a favorite!
How To Do It...
First, you're going to need a "spotter" for this technique and I HIGHLY recommend you use a Smith Machine for safety and give your training partner some help.
Now, load up the bar with a weight that's about 25% more than the amount you can lift for about 4 reps before hitting exhaustion.
Using either an INCLINE or FLAT BENCH, have your spotter help you on ALL of the "concentric" pressing movements.
(Meaning, your spotter will help you LIFT the bar to the top position on ALL of your reps.)
Now, YOU do a slow, controlled "negative" movement (the lowering of the bar) so it takes about 4 seconds until you get to the bottom position. This is where your spotter again grabs the bar and helps lift it to the top again.
(Important: your partner should NOT let you work the bar up on your own any more than he has to. YOUR goal is to work the "negative" portion of the rep!)
Once you've done your last negative (you'll probably hit failure at about 6-8 negative reps), lock the bar in on the Smith Machine (saving your spotter from killing himself to get it back up)...
...and THIS is where the fun begins...
Stand up after your last rep and press your hands together tightly as you SQUEEEEEEEZE your chest muscles HARD for a full 10 SECOND count!
Why It Works...
Your "heavy negatives" zero in on your chest's "Type 2" fast-twitch muscle fibers - the real power-movers!
Your follow up squeeze session then gets in and nails your "Type 1" slow-twitch fibers for a growth hormone- (GH-) boosting lactic acid response.
The result is a double-fiber pounding that ignites new growth in even the smallest "chicken chest"!
(Note: Works great for BICEPS too!)
Run through this combination for 3 sets and feel the burn!
Check it out and add it to your next chest workout and see why it was such a favorite!
How To Do It...
First, you're going to need a "spotter" for this technique and I HIGHLY recommend you use a Smith Machine for safety and give your training partner some help.
Now, load up the bar with a weight that's about 25% more than the amount you can lift for about 4 reps before hitting exhaustion.
Using either an INCLINE or FLAT BENCH, have your spotter help you on ALL of the "concentric" pressing movements.
(Meaning, your spotter will help you LIFT the bar to the top position on ALL of your reps.)
Now, YOU do a slow, controlled "negative" movement (the lowering of the bar) so it takes about 4 seconds until you get to the bottom position. This is where your spotter again grabs the bar and helps lift it to the top again.
(Important: your partner should NOT let you work the bar up on your own any more than he has to. YOUR goal is to work the "negative" portion of the rep!)
Once you've done your last negative (you'll probably hit failure at about 6-8 negative reps), lock the bar in on the Smith Machine (saving your spotter from killing himself to get it back up)...
...and THIS is where the fun begins...
Stand up after your last rep and press your hands together tightly as you SQUEEEEEEEZE your chest muscles HARD for a full 10 SECOND count!
Why It Works...
Your "heavy negatives" zero in on your chest's "Type 2" fast-twitch muscle fibers - the real power-movers!
Your follow up squeeze session then gets in and nails your "Type 1" slow-twitch fibers for a growth hormone- (GH-) boosting lactic acid response.
The result is a double-fiber pounding that ignites new growth in even the smallest "chicken chest"!
(Note: Works great for BICEPS too!)
Run through this combination for 3 sets and feel the burn!
4 Mental Tricks To Increase Your Bench Press By 20%!
By The Muscle Nerd, Jeff Anderson. Been stuck at 185 on your bench press for what seems like DECADES and looking to FINALLY crack 200?
Well, no promises ... but these 4 powerful little mental "tricks" COULD help you add an IMMEDIATE 20% more to your bench press and break a new personal record!
BENCH PRESS POWER TIP #1: Focus on your BODY...not the BAR!
When you're benching, try to actually push your BODY away from the bar...NOT the bar away from your body.
This trick works for the same reason when doing pullups, you focus on pulling your elbows down.
Your brain sees the bar as an inanimate object OUTSIDE of your control and it understands that the bar may "win".
But your brain sees your BODY as an "ally" and "WITHIN your control"... and is much more CONFIDENT in your strength when focusing on moving your BODY.
BENCH PRESS POWER TIP #2: "Pull" The Bar Apart!
As you're lifting the bar, try "pulling" it apart as if your hands were moving away from each other.
Your hands don't actually move...you just want to grip hard and imagine "stretching" the bar longer.
This calls into play more "stabilizer muscles" to give you extra power in your upward movement.
BENCH PRESS POWER TIP #3: Visualize The Bar Going UP!
Do you know this "spotter" trick?
Whenever you're spotting someone on the bench press and they've hit a sticking point, most of the time all you have to do is place 2 FINGERS under the bar and it MAGICALLY seems to raise again.
No...you DON'T have the world's strongest fingers!
It's simply a total mental "mind f'er" where the lifter "thinks" he's getting help with the rep...but is actually doing it all on his own.
You can do this by yourself (or with a partner) just by VISUALIZING the bar constantly moving upwards.
When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.
Your body will "believe" what you see and respond by making your "movie" a REALITY!
BENCH PRESS POWER TIP #4: Look To Your Dominant Hand!
Another "sticking point" destroyer...
Once you reach the point where the bar stops its ascent and you think you've been defeated, look (WITHOUT turning your head) toward your dominant hand (the one you write with).
This is yet another mental "trigger" for your brain to associate strength and power with what it perceives as your strongest assetts in your "bench press battle".
Well, there you go!
Bring your brain to your next chest workout and load up a few extra plates because you're guaranteed t leave your wimpy old record in the dust once you try these easy tips!
Well, no promises ... but these 4 powerful little mental "tricks" COULD help you add an IMMEDIATE 20% more to your bench press and break a new personal record!
BENCH PRESS POWER TIP #1: Focus on your BODY...not the BAR!
When you're benching, try to actually push your BODY away from the bar...NOT the bar away from your body.
This trick works for the same reason when doing pullups, you focus on pulling your elbows down.
Your brain sees the bar as an inanimate object OUTSIDE of your control and it understands that the bar may "win".
But your brain sees your BODY as an "ally" and "WITHIN your control"... and is much more CONFIDENT in your strength when focusing on moving your BODY.
BENCH PRESS POWER TIP #2: "Pull" The Bar Apart!
As you're lifting the bar, try "pulling" it apart as if your hands were moving away from each other.
Your hands don't actually move...you just want to grip hard and imagine "stretching" the bar longer.
This calls into play more "stabilizer muscles" to give you extra power in your upward movement.
BENCH PRESS POWER TIP #3: Visualize The Bar Going UP!
Do you know this "spotter" trick?
Whenever you're spotting someone on the bench press and they've hit a sticking point, most of the time all you have to do is place 2 FINGERS under the bar and it MAGICALLY seems to raise again.
No...you DON'T have the world's strongest fingers!
It's simply a total mental "mind f'er" where the lifter "thinks" he's getting help with the rep...but is actually doing it all on his own.
You can do this by yourself (or with a partner) just by VISUALIZING the bar constantly moving upwards.
When you reach that sticking point, play a mental movie in your mind and vividly SEE the bar raising.
Your body will "believe" what you see and respond by making your "movie" a REALITY!
BENCH PRESS POWER TIP #4: Look To Your Dominant Hand!
Another "sticking point" destroyer...
Once you reach the point where the bar stops its ascent and you think you've been defeated, look (WITHOUT turning your head) toward your dominant hand (the one you write with).
This is yet another mental "trigger" for your brain to associate strength and power with what it perceives as your strongest assetts in your "bench press battle".
Well, there you go!
Bring your brain to your next chest workout and load up a few extra plates because you're guaranteed t leave your wimpy old record in the dust once you try these easy tips!
Biceps Training Tip: Wrist Curl Mistake!
By The Muscle Nerd, Jeff Anderson.
When beginning the "curl" movement from the bottom position (for this example, with a straight bar), MOST guys actually begin with a "wrist curl" motion where they bend the wrist toward the forearm.
This is something you're probably not even aware of, but chances are, 95% of you begin the movement this way.
Unfortunately, all this does is take stress off of the BICEPS which is where you're REALLY trying to target.
So your smaller forearms most likely give out before you've effectively hit your bi's, leaving you with untapped muscle fibers.
The solution?
Bend your wrists DOWN through the whole curling movement!
Essentially this means keeping your wrist LOCKED in a position where your knuckles are tilted as far toward the ground as possible - the OPPOSITE direction of a wrist curl.
This places WAY more stress on the biceps as you lift the weight.
At the top, feel free to curl your wrists back in to get a more concentrated SQUEEEEEEEEEZE contraction before lowering the bar again with your wrists tilted back down.
Fix this mistake...and feel the burn!
This is something you're probably not even aware of, but chances are, 95% of you begin the movement this way.
Unfortunately, all this does is take stress off of the BICEPS which is where you're REALLY trying to target.
So your smaller forearms most likely give out before you've effectively hit your bi's, leaving you with untapped muscle fibers.
The solution?
Bend your wrists DOWN through the whole curling movement!
Essentially this means keeping your wrist LOCKED in a position where your knuckles are tilted as far toward the ground as possible - the OPPOSITE direction of a wrist curl.
This places WAY more stress on the biceps as you lift the weight.
At the top, feel free to curl your wrists back in to get a more concentrated SQUEEEEEEEEEZE contraction before lowering the bar again with your wrists tilted back down.
Fix this mistake...and feel the burn!
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