Proteins 1) 4 ounces ground turkey (85/15) 20 grams protein, 16 grams fat 2) 4 ounces ground beef (85/15) 20 grams protein, 16 grams fat 3) 1 chicken breast 6 ounces 26 grams protein, 2 grams fat 4) Salmon 4 ounces 23 grams protein, 12 grams fat 5) 4 ounces steak (lean) 35 grams protein, 7 grams fat Complex carbs […]
The 7 second rep explanation is very simple. It is a time under tension concept to maximize muscle hypertrophy. Lets use the dumbbell chest press for an example. Lower the weight for a 3 count, pause at the bottom for a 3 count, then slow press for a 3 count. As you begin to fatigue the body will want you […]
Inserted some blood flow restriction into my arm workout today after achieving a full pump. Using the occlusion bands then holds a larger % of blood into the arm sustaining a more intense pump promoting faster growth. Note: The bands I use (from Amazon) are elastic so they do not cut off circulation. I am also using very light loads. […]
Plate loaded chest press 12-15 reps, immediately supersetted with a tempo press. I like the plate loaded chest press AFTER I have completely exhausted all my stabilizer muscles doing flat and inclined dumbbell presses. Because the machine works in a fixed plane I can really grip it and rip it forcing out reps. After I hit my 12-15 reps, I […]
Finished off upper chest day with some medicine ball push-ups with elevated feet. I elevate the feet to force a deep contraction of the middle and upper pecs. This is a great finishing move when you are completely exhausted. The tight hand placement on the ball only exaggerates the deep contraction.
Upper chest flies with a leaning body position. Normally we do this standing completely vertical. I like to do these with a tad heavier weight and a forward lean in order to get a deep stretch of my chest and the back of the eccentric movement. Notice I allow my shoulder blades to compress behind me forcing my pectoral muscles […]
Foam rolling: Aids in growth not just recovery. Many of you guys and gals are my website members and know how absurd our daily workouts are. Foam rolling after every workout is crucial if you want to live any semblance of a normal existence lol. Foam rolling also smooths out the muscle adhesions we develop from weight training. Smoothing out […]
Ab rows: A level 2 exercise meaning intermediate. A great exercise for attacking the overall core and forces you to be flexible and contract the lower abs by bringing your butt as high as possible with your feet underneath you at the top of the rep. 4 sets 30 reps.
Lower abdominals: This is a level 2 exercise meaning beginner 1 , 3 being advanced.This is a reverse crunch with ankle straps attached to a low pulley.The focus here is on the top half of the rep. Contrary to popular fitness myth doing things like knee raises, leg raises, v-ups etc do not work your lower abdominals. Your abs should […]
Lower abdominals: This is a level 1 exercise meaning beginner, 3 being advanced. This is a reverse crunch on an incline bench set at about 30 degrees. The focus here is on the top half of the rep. Contrary to popular fitness myth doing things like knee raises, leg raises, v-ups etc do not work your lower abdominals. Your abs […]
