When it comes to overall muscle development, three lifts rise to the top. The flat bench press, squat, and deadlift have been around since weights were made into plates and continue to build impressive physiques til this day. They have the ability to target virtually every muscle group when executed correctly and can increase size as well as strength. The bench press might be the most well known of all lifts. It targets the chest and pulls the arms into action as well. This movement can be executed with a standard barbell or dumbbells. Remember to resist flaring the elbows to reduce pressure on the shoulder joints and to use a manageable weight. Also, there is no shame in having a spotter, in fact, if you plan on getting the most out of it, I recommend it. Bros don't let bros skip leg day and if you're going to work legs, some sort of squat must be included. Squats work the entire lower half. You can go with a lesser weight and really rep it out in the rack or up the weight and lower the reps to really build your leg power. Again, a spotter is highly recommended. Also, different variations of the squat can really make a difference in your workout. Front squats, overhead squats, split squats, and dumbbell squats distribute the weight in different ways and activate other stabilizer muscles to really burn out your legs. You will be surprised how much your other lifts increase in weight when your legs increase in strength. Of the big 3 lifts, my personal favorite is the deadlift. It's a real Cave Man lift. It's loud and heavy and just all around badass! Pick it up and put it down, that's all there is to it. This is a lift where you can really show off your total body strength. The entire posterior chain is worked and you will definitely feel it for a few days. As with all lifts, to minimize injury, you really need to focus on using proper form. Deadlift form is particularly important because the back ties the entire body together. If that goes, you go. But when this movement is performed correctly, you will no doubt have an audience in any gym. DO WORK!
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Ok, this post is a little different from what you would think. More for the random gym goer. Overhead Dumbbell Tricep Extension Incline Cable Flies are way harder than meets the eye. Incredibly effective for targeting that man cleavage that we all want when we unbutton those top two buttons of a dress shirt. Get that muscular Scarface look going on.
You want to take your adjustable bench over to the cable crossovers and set it up in the middle. Set your cable handles to the lowest setting. Make sure your elevation on your bench is at a comfortable height. Keep in mind, if your bench is too high, you'll be working your shoulders and if it is too low, you'll be working your middle chest. This is an upper chest movement. You want to start with a very light weight. Due to the movement and stress of this motion, it doesn't take a lot of weight to be effective. Grab both handles, lean back on the bench, get your feet square, and steady your head forward. Keep your arms straight, only allowing a slight bend in your elbow. Rep range should be 15+. For safety reasons, when your last sets are getting a little too hard, keep in mind placing the weights back down and not just relaxing your chest and arms. Not only will slamming the weights break equipment, but you run the risk of pulling your front deltoid in this position. So, be sure to control the weight and not let it yank your shoulder out of place. Don't be the accident prone guy in the gym. Go forward and get those gainz. #FreeLunch If you're going to lift often, some kind of wrist support is a must. The wrist isn't a muscle, so if you hurt it you're screwed. I strained some ligaments in my wrist months ago and it's still not the same. You basically have 4 types of gloves/wraps: #FreeLunch The back is called "The Slab" in some circles. One of my favorite days. I am sharing one of my favorite heavy lat routines. This is exclusive for other Cave Men, so if I see this on anyone's website... I'm going to kick your ass:
1a. 100 weighted pull-ups (20 naked, 20 w/ 25lbs, 20 w/ 45lbs, 20 w/ 25lbs, 20 naked) 1b. 100 x 185lbs deadlift (Superset) 2a. (6 x 15rep) wide-grip lat-pull down 2b. (6 x 20rep w/ 20lbs) bent over DB rear delt flies (Superset) 3. (6 x 15rep) seated wide-grip lat pull-back 4. (6 x 15rep w/ 145lbs) Bent over rows 5. (6 x 15rep w/ 90lbs) T-bar Rows 6. 5 sets of maxed out wide-grip pull-ups #FreeLunch Weight Lifters vs. Bodybuilders
Don't be confused, there is a difference. You have to make the decision on if you're going to hit the gym to be a weight lifter or a bodybuilder. Be clear on this, a body builder does not mean you're walking around with traps up to your ears and a gym bag full of needles and grilled chicken (Unless that's what you're into, no judgement here.) A body builder is chiefly concerned with the physique and proportions of his body. Forearms to calves, arms to thighs, etc. A weight lifter, on the other hand, is about lifting those heavy ass weights. Using 315lbs bench as a warmup. The two are closely related, but different in approach. There's no way around lifting heavy. I hear people say "Light weight with a lot of reps" often, but I don't know about all that. Those people look the same year round. If you make the decision to be build your body for aesthetic appeal, take the scale out of the equation. Your weight and rep ranges should be fairly high, but focused on the tension. That sweet "squeeze" feeling that hurts so good. Also, you have to be smart enough to know your limits. 15 good lighter reps are better than 20 sloppy ones. If you're a weight lifter, that's pretty much what you have to do. Lift heavy weights. You're going to need to put on more weight than you may like to. Keep in mind in your reps the old saying, "You're always one rep away from a PR and an injury." It's up to you to decide which one. #FreeLunch Sad truth: There are very few motions you can do for the biceps. So, it's important to throw different forms of movements into your routine. With lying cable curls, it takes the "back swing" of standing curls out. Really focuses on just the bicep. Also with cable work there is smooth constant tension. Don't rush your set. Take your time and keep a solid rhythm. This is the kind of exercise to be used towards the end a workout. After you do your heavier lifts. Throw a higher rep range on this move (20+). *Bonus* To throw some stank on this movement, interchange the attachments for different feels and angles. Switch to the rope for one week, then to individual handles the next. You'll be surprised the change in feeling.
#FreeLunch It's week 2 of Chin City! It's about time that we focus on the core! A lot of guys (like myself) HATE doing traditional ab exercises: crunches, sit ups, basically anything on the ground or machines in a gym. This video segment is designated to isolate the core. Your abs, back, and even upper quads will feel the burn after you try some of these. Remember, stay tight, momentum is your enemy! ingredients:-Zucchini (1 per two servings)
- Sausage oe Meatballs -Broccoli & Mushrooms -Salt -Pepper -Garlic -Lemon Juice First prepare your zoodles but using a noddle cutter, or potatoe peeler. Either of these works fine and will create perfect noodles for your pasta! Set aside when done. In one pan, saute your sausage, broccoli, and mushrooms in Garlic Seasoning. Cook until Mushrooms have turned dark and your sausage and broccoli are cooked to your satisfaction. In another pan, place Zucchini noodles and saute them in salt, pepper, and a squeeze of lemon juice. Be sure not to overdo the lemon juice! After about 5 minutes of cooking, place the noodles in the same pan as the sausage, broccoli, and mushrooms, allow the foods to cook together for 5-10 minutes, be sure to not let your noodles get too soggy! Boom! There you have it, Zucchini pasta... aka ZOODLES! It's chin city B****es!!! It's finally time to breakdown arguably one of the most important exercises in the history of exercises!! Chin ups and pull ups are great exercises that pretty much work everything, but your legs. Over the next few weeks, we plan to give you guys tips on the basics and also some other ideas on variations to increase muscle strength, mass, and endurance. Before we get there, we have one little #FitFact to share with you guys to help along the process. chin up-Under hand MAN it bothers me when people can't seem to remember the difference! Get it right people, YOU'VE BEEN INFORMED! Here are a couple of things to remember to help with that perfect form! 1. glovesSome guys call them pussy pads, I call them life savers! In my opinion, there is nothing manly about walking around with large blisters on yours hands and being unable to workout. Pull up bars are TERRIBLE on your hands if you do them often so don't let blisters be a reason to keep you out of the gym. It's ok as a man to want manly hands, but no woman wants her booty cheeks rubbed by ____. 2. Tight coreNo matter what type of exercise you are doing, regular pull ups, chin ups, or one of the variations I will provide you with, ALWAYS keep a tight core! PERIOD! This is probably the best advice that I have for you to help get the best out of a chin up bar workout. 3. no swingingMomentum is your enemy! Always do controlled motions. Do not let your legs have too much of an effect on your range of motion. You will find that this will get easier as time progresses and your core gets stronger! Hopefully these quick tips are enough to get you started, stay tuned for the Chin City Official Video next week!
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