Sunday 31 August 2014
11 Training Hacks You Have To Try
New Exercise and Fitness Review
It’s no secret that doing the same workouts with the same internal variables over and over again won’t lead to muscle growth. But you don’t need to completely abandon your routine every time you need a change. Instead, implement one or more of these 11 simple hacks to kick your results back into overdrive!
1 Do Your Monday Workout on Sunday
I hate to ruin your love affair with pro football, but unless you enjoy standing in lines reminiscent of your childhood trip to Disneyland, Monday is absolutely the worst day to be in the gym—especially if you’re planning to train your chest. Ironically, if you were to hit that same athletic club a mere 24 hours earlier, you’d find it practically empty. I’ve come to find the most serious lifters at my gym are there on Sundays to skip the crowds. In fact, maybe I shouldn’t even have shared this tip…
2 Bust Out Your Cardio Between Sets
We know you’re popular: You’ve got friends to text, selfies to post, and conversations to catch up on with your crew at the gym. None of this changes the fact that you’ve still got a cardio session waiting for you at the end of your workout. Why not get your cardio done alongside your lifting so you can get back to life faster?
Instead of sitting your butt on a bench between sets, you can speed things up, get your heart going, and burn calories at the same time. Active rest (doing a mild cardio activity between sets) will help you get a more productive workout and cut your time in the gym substantially. Try jumping rope, doing step-ups, or hitting box jumps for 45-60 seconds between weight-training sets. Just make sure you pace yourself.
“Adding a fast-paced, active-rest workout once or twice a week will do two things,” says David Sandler, CSCS*D, Director of Science and Education for iSatori. “First, your athletic ability will improve as balance, core strength, footwork, and muscle endurance improve within only a few weeks. Second, you’ll increase your work capacity and burn more calories in less time. The downside is that you’ll sacrifice some strength, but you’ll lean out faster and get a better overall pump.”
Active rest (doing a mild cardio activity between sets) will help you get a more productive workout and cut your time in the gym substantially.
3 Add Weight To The Bar With Smaller Plates
Working out with a partner has some huge advantages. But creating a partner-friendly workout means finding convenient ways to load and unload weights, says Sandler. Nothing feels more like wasted effort than continually having to make 45-pound weight changes. By using the smaller plates—5s, 10s, 25s, even 35s—you can more easily make weight changes, saving time and effort. Bonus: If you do dropsets, you can simply pull off the right amount of weight without having to take off one of the big wheels and replace it with a smaller plate.
4 Train Your Internal Alarm To Go Off At 10 Reps
“If you’re in fact going for 10 reps, you should barely be able to squeak out a 10th rep,” says Sandler.
Too many lifters—at least the ones who never make any progress—come to the gym and choose weights they can lift for 10 reps, rest, and repeat. The problem with this approach is that the body has already grown accustomed to the load, and no further adaptation is taking place. You can literally train like this for years and never see progress.
Instead of hitting the usual 10 reps after your warm-up sets, choose challenging weights you can do for 6-8 reps—especially early in your workout, when your energy levels are high—and then employ sets of 8-10 later in your training session.
“If you’re in fact going for 10 reps, you should barely be able to squeak out a 10th rep,” says Sandler. “When you can hit 10 reps without cheating or help, then it’s time to add a small plate to each side of the bar.”
If you find that you’re taking every set to 10 reps, your internal alarm should go off. As soon as you hear yourself say the number 10, automatically add a plate to increase the overload. Don’t get lazy and work out on autopilot.
This tip applies mainly to multijoint movements, especially for individuals looking to increase their size and strength.
5 Do The 10-Minute Arm Workout For The Pump Of Your Life
Try this workout once and I promise you’ll swear by it. Let’s say you’re doing chest and triceps. Do your chest workout as usual, consisting of lots of heavy presses. Rather than doing your normal triceps routine afterward—they’ve already been hit hard with all those multijoint moves—choose a single exercise like a rope press-down or rope overhead extension and do it for 10 minutes straight.
Here’s the plan: Choose a weight you can lift for just 10-12 reps. Do your set, but then rest for only 20 seconds—no more—between sets. Fatigue will build up quickly as your arms are unable to completely recover. When you can’t complete 8 reps, drop the weight by one plate on the stack.
The next set will be slightly easier now, and you may be able to do 12 again. But by keeping rest periods to just 20 seconds, that lighter weight will soon feel heavy and you can drop the weight again.
When done for 10 minutes, this simple combination of rest-pause and dropsets will deliver the best triceps pump you’ve ever had, and you’ll feel sore for days afterward.
Try the same technique with biceps for a killer arm pump after training your back.
When done for 10 minutes, this simple combination of rest-pause and dropsets will deliver the best triceps pump you’ve ever had, and you’ll feel sore for days afterward.
6 Invest In Straps For Extra Reps
Oftentimes when training your back, your grip will give out before your lats. Never sacrifice your back for your hands. When your grip starts to fail, put on a pair of lifting straps and you’ll be able to get an extra rep or two on each set, which translates into more muscle growth. Don’t let your grip be your limiting factor on lat day. If you want to work on grip or forearm development, throw those on to the end of your biceps workout.
“When using straps, be sure to isolate your lats and let the straps do their job,” says Sandler. “You don’t need to use an overly firm grip with straps. Just press lightly on them, allowing your forearms to relax a little to send the focus of the movement toward your back.”
7 Get In, Get It Done, Get Out
If your workouts are taking two hours, work on increasing the intensity (and texting less between sets) by making each set heavier and harder.
When is 60 minutes better than 120? When it’s the length of your workout. Unless you wear a capital “S” on your shirt and leap tall buildings in a single bound, you probably can’t sustain a high-intensity workout for long periods of time. You can, however, do a long workout with moderate intensity, but even that’s suboptimal for big-time muscle gains. Powerlifters are known for longer workouts, but that’s typically due to more warm-ups and substantially longer rest periods between sets.
If your workouts are taking two hours, work on increasing the intensity (and texting less between sets) by making each set heavier and harder. Don’t just add more sets and exercises; that only serves to lengthen your workout.
“Unless you’re a powerlifter, a faster pace does two things,” says Sandler. “First, it has been shown that shorter rest times and higher volume may improve your hormone activity, which means you’ll likely build size at a quicker rate. And second, it’s easier to stay focused for the duration of your session. Mental fatigue contributes to less-than-perfect focus and form, not to mention increased risk of injury.”
Successful bodybuilders get in and out of the gym fast—in 60-75 minutes, tops. But what they sacrifice in duration, they more than make up for with intensity. Plus, you’ll save yourself an extra 45-60 minutes each day!
8 Learn To Keep Your Back Arched
You can save your spine and properly target your working muscles by learning how to hold the arch in your back.
Learning how to keep your lower back arched correctly when training is like learning how to ride a bike: It doesn’t come naturally at first, and you’re going to make mistakes along the way. But while falling off a bike may result in only a few scrapes, using bad form and rounding your back when training with heavy weights disrupts spinal alignment and can cause permanent damage. Disc herniation can happen when you don’t protect your spine during lifting.
You can save your spine and properly target your working muscles by learning how to hold the arch in your back. This is especially important for bent-over exercises like Romanian deadlifts, bent-over rows, and bent-over lateral raises.
“By having normal curvature or even a slightly modified arch in your lower back, you’ll also gain stability across the core,” explains Sandler. “By breathing in on the negative and having your chest up, if you squeeze your abdominals in tight, you’ll increase your intra-abdominal pressure and actually provide much greater strength across your core. As an added benefit, contracting you ab muscles will actually help build them to a degree.”
To check your form, stand perpendicular (sideways) to the mirror (without weights), bend over about 45 degrees, stick your butt out, keep your chest big and open, and bend your knees slightly. Look sideways at the mirror and check your body position, ensuring you have a tight arch in your lower back—not a humpback that’s rounded forward. You must practice this until you get it right, and few beginners naturally get the hang of it.
9 Don’t Duplicate Nearly Identical Exercises
You’ve probably heard that you want to hit a large muscle group with exercises from multiple angles over the course of your workout. Pay attention to bench angle and hand, foot, and body position so you’re not repeating very similar movements. Incline, decline, and flat-bench presses work the pecs from multiple angles, but there are only small differences between flat-bench barbell, flat-bench dumbbell, and flat-bench machine presses.
“Angle training ensures that you hit every muscle fiber, especially in muscles that have multiple attachment points,” says Sandler. “Performing a similar exercise with a different piece of equipment may help improve stabilizer muscle contribution, but going from a machine to a barbell, or barbell to a dumbbell, still hits the muscles at almost the same angle. At the very least, if you’re going to do the same exercise at the same angle with a different piece of equipment, vary your grip or your stance [with leg exercises]. A varied grip changes the emphasis of the primary muscles and the activation pattern of the assisting muscles.”
Below are some sample exercises and their similar cousins. Avoid mindlessly doing them both in the same workout:
10 Finish Your Workouts with Lower Back
and Forearm Exercises
Want to know the best way to ensure you’re physically incapable of doing anything later in your workout? Try taking your body’s weakest links and train them to failure. For nearly everyone, that’s your grip and your lower back.
Blow your grip with forearm or grip training, and you can forget about holding on to anything afterward.
Once your lower back is fatigued, standing upright becomes nearly impossible, let alone maintaining good form with heavy weights. For safety’s sake, do lower-back exercises at the end of your training session, most likely on back day.
Likewise, blow your grip with forearm or grip training, and you can forget about holding on to anything afterward. A heavy set of bent-over barbell rows after forearm training? Fuhgetaboutit. So save the forearm and grip training until the end of your biceps workout, with no other body parts to follow. It’s also a good idea to skip training those body parts if they’ll be necessary for the next day’s workout.
11 Don’t Look For
The Easy Way Out
Everyone wants big muscles, but no one wants to lift heavy-ass weights. Eight-time Mr. Olympia Ronnie Coleman popularized that phrase, and he was dead-on. If you’re looking for shortcuts or otherwise trying to make your workouts easier—avoiding free-weight squats, bench presses, and deadlifts, for example—I’m sorry to say that you’re taking the wrong approach.
Looking for the easy way out may also mean excessive cheating on your movements, such as bouncing the bar off your pecs when benching or bringing your elbows forward when curling. Although there is a time and a place for cheating, relying on it takes stress and tension off the muscle, which is counterproductive in bodybuilding.
Find ways to increase the degree of difficulty and make movements harder, not easier. Add chains to your bench press, do negative reps, extend sets with dropsets, or decrease your rest intervals: whatever it takes to make a movement more difficult. When you substitute machine movements for free weights, do seated motions instead of standing, or otherwise look for ways to make your workout easier, you only shortchange yourself—and the results you see in the end.
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11 Training Hacks You Have To Try
Jay Cutler Workout:
Jay Cutler Workout: How Jay Cutler Trains Chest And Calves - http://ift.tt/1nNSXnr
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Jay Cutler Workout: How Jay Cutler Trains Chest And Calves
New Exercise and Fitness Review
Recently, four-time Mr. Olympia Jay Cutler dropped by Bodybuilding.com headquarters. Although he took an immense number of photos with fans and surprised callers in our customer service department, his visit wasn’t all fun and games. Jay actually came to teach—not in a training room, but in the gym.
Bodybuilding.com athlete Kizzito Ejam was lucky enough to be Jay’s sole student for the day. Cutler took Ejam through the first workout of his mass-building Living Large Trainer, where Kizzito was given a one-on-one lesson about the best techniques for training chest and calves.
We filmed the entire workout so you could benefit from Jay’s incredible knowledge.
Cutler and Kizzito Train Chest and Abs
Watch The Video – 23:55
You don’t have to be preparing for a bodybuilding show to incorporate Jay’s techniques and workouts into your regimen.
Jay wants you to create your own legacy, no matter your fitness goals. Learn from the master to build your best self.
Living Large: Jay Cutler’s 8-Week Mass-Building Trainer, Day One
Day one of the Jay Cutler Living Large mass trainer begins with chest. Today, we’re promoting growth with heavy sets of 10 reps. It’s bodybuilding 101!
Exercise 1
Warm-up sets: 2 sets of 12-15 reps
Working sets: 3 sets of 10 reps
45-60 seconds rest between sets
Incline Bench Press
Elbow position is crucial with pressing movements. “You don’t want to push with your shoulders and triceps,” says Cutler. “You want to push with your chest, so move your elbows a little inward. If your elbows are out, you’ll use your shoulders and triceps to move the bar. Your chest should be the highest point on your body. Push the bar upward and feel your pecs contracting.”
“I see a lot of people in the gym who are pressing over and over and just doing the work with their triceps,” Cutler adds. “That’s why you see a lot of underdeveloped chests.”
Exercise 2
Working sets: 3 sets of 10 reps
45-60 seconds rest between sets
Flat Bench Press
The bench press is the meat and potatoes exercise for the chest. But, you have to do it correctly to get the best results.
“Focus on contraction,” Cutler says. “You see a lot of people in the gym doing cheat reps and bouncing the bar off their chests because they’re using more weight than they can handle. I’m a bodybuilder. I’m not focused on how much weight I’m using. I want to feel that burn. Keep your chest up and contract your pecs.”
Although bodybuilders aren’t exclusively focused on hitting a massive one-rep max, Jay has some advice if you’re stuck and can’t seem to improve: “Train lighter for a couple of weeks and then go back to a max-effort workout. You’ll probably be better. If you’re constantly training heavy, you’re just exhausting yourself.”
“Everyone’s mind is stuck on how much weight he can hit. That’s not what is important.”
Exercise 3
3 sets of 10 reps
45-60 seconds rest between sets
“As you probably know, the chest gets engorged with blood from pressing movements,” says Cutler. “Now we’re going to stretch it out to engage more muscle fibers and get more blood and nutrients into the area.”
Jay’s advice about selecting weight is consistent throughout his workout. “Everyone’s mind is stuck on how much weight he can hit. That’s not what is important. It’s all about the contraction and how to get blood into the area. If you use too much weight, you can’t get the arms out very far to stretch out the chest.”
“Don’t try to get more reps than you can do by yourself, even if your partner is yelling at you. If you get to the point where your partner is doing all of the work, you’re done,” Jay says.
Exercise 4
3 sets of 10 reps
45-60 seconds rest between sets
Dips – Chest Version
“This movement was a staple for a lot of my Olympia training,” Cutler says. “It creates that nice, round look. The key to doing this exercise well is keeping your legs back and leaning your chest forward. You’re not trying to lock out the triceps; you’re trying to lock out the chest. That’s why the lean is really important. If you lean back, it’s hard to lock the chest, but if you’re forward, the chest will lock before the triceps.”
When it comes to weighted dips, Cutler didn’t need to add any extra iron. “Because I weighed 300 pounds, I usually only used my body weight,” he says. “If you’re heavy enough, bodyweight dips are fine.” Focus on the contraction in your pecs and getting all 10 reps. Don’t worry about strapping on a dip belt or weighted vest.
Exercise 5
3 sets of 10 reps
45-60 seconds rest between sets
Straight-Arm Dumbbell Pullover
“We’ve pumped a lot of blood into the chest, now we want to stretch it out” says Cutler. “This movement is like the fly: You’ll stretch, contract, stretch, contract. I like this movement because it will stretch out the ribcage, which is really important on those side poses.”
“I don’t see as many people doing these,” he adds. “In Vegas, there are a lot of young guys in my gym. I never see any of them doing this exercise. It’s a shame because it’s effective.”
Exercise 6
3 sets of 10 reps
45-60 seconds rest between sets
Smith Machine Calf Raise
“The most common question I get is, ‘How do I get my calves bigger?’” Cutler says. “I try to tell everyone to train them like every other body part. I trained my calves once per week, usually on chest day. I mainly stuck to standing and seated calf raises with heavy weights.
“My theory is that, because you walk around on your calves all day, you’re already doing a lot of reps with light weight. Why would I go into the gym and do the exact same thing? So, I did heavy weight and got those full contractions.”
If your gym lacks equipment, Cutler reminds you to improvise. “There isn’t always a standing calf raise machine available, so you can make your own,” he suggests. “Use a Smith machine and put some plates down so your heels have something to drop off of. It’s just as good as doing a calf raise in a machine.”
“I don’t pause too much when I do these,” adds Cutler. “Keep your momentum and keep a slight bend in your knees.”
Exercise 7
3 sets of 10 reps
45-60 seconds rest between sets
Seated Calf Raise
For the final exercise of day one of Living Large, Jay prescribes a seated calf raise. “Sometimes it’s good to hold it at the top for a second,” he notes. “You don’t have to hold the contraction any longer than that.”
If you’re completely gassed by this point, try another of Cutler’s favorite techniques: rest-pause sets. “When I get tired, I like to do rest-pause,” says Cutler. You’re going to push to a certain rep range, then you’ll get to a point where you’re only going backwards. When that happens, pause, let your mind rethink, and then restart your repetitions.”
Grow Like a Pro
For more of Jay Cutler’s workouts and pro tips, check out the entire Living Large program. Drop your questions, favorite tips, and call-outs in the comments section below!
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About The Author
Jay Cutler Workout: How Jay Cutler Trains Chest And Calves
LaRon Landry's Worko
LaRon Landry’s Workouts And Favorite Exercises - http://ift.tt/1u3pWcp
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LaRon Landry's Workouts And Favorite Exercises
New Exercise and Fitness Review
Vital Stats
Name: LaRon Landry
Height: 6’0″
Weight: 225 pounds
Age: 29
Position: Safety, Indianapolis Colts
LaRon Landry plays safety in the National Football League. Wrap your mind around that challenge: Landry is the last line of defense to halt the advances of some of the greatest athletes on the planet. He works in a field that requires immense strength and speed, but also power and endurance.
This former LSU standout also carries a serious pair of arms! Try a Google search and your jaw may drop. This veteran just spent seven seasons in NFL weight rooms, pumping iron professionally. He looks great, but Landry is definitely not all show and no go.
Now in his second season at free safety for the Indianapolis Colts, the MusclePharm-sponsored athlete plays with one of the most impressive physiques in all of pro football. He carries 225 pounds of muscle on his chiseled athletic frame.
To carry that muscle year-round and always stay game-ready, Landry puts significant time in the gym. You don’t make 570 tackles in the NFL without a certain level of strength and toughness, and you don’t forge strength and toughness without ample time under the iron.
If you want to lift like Landry, check out a few of his favorite exercises and workouts below. You want a pro body? You’re going to have to lift like a pro.
LARON LANDRY’S 3 FAVORITE EXERCISES
Exercise 1
A quick look at Landry’s upper body is all the proof anyone needs to see that the pause bench press has translated into some amazing results.
The power clean and press is a staple lift in football training. It’s a regular part of Landry’s training plan and a definite go-to during the off-season. The mix of speed, power, and explosion required to perform the movement successfully readies anyone for the challenges of the pro game.
“Speed, power, and explosion” is also the perfect description of Landry’s fierce playing style. “This movement helps me a lot with explosion,” Landry says. “With my aggressive style of play, this [exercise] is the key in my routine.”
Exercise 2
A quick look at Landry’s upper body is all the proof anyone needs to see that the pause bench press has translated into some amazing results. The movement helped him produce a huge chest and arms, but it also plays a part in his performance on the field. Remember, his job is to catch opponents and force them to the ground.
The added pause makes a big difference when added to a standard bench press. It helps build the explosiveness Landry needs to shed blockers, hand-fight with physical receivers, or drive a workhorse running back into the turf.
Landry’s power on the pause bench press impresses observers. He blows through reps like a gridiron god. “This builds a crazy amount of power for me,” Landry says. “I keep my reps low, but my weight is well over 315 pounds.”
Exercise 3
There’s no such thing as a powerful physique without a pair of powerful arms. Landry has some of the most impressive arms in football. It’s a body part that has drawn attention for years.
Landry revealed his go-to for big biceps: the single-arm hammer curl. It’s a hidden gem under the massive-arms mountain. The single-arm hammer curl is a great way to add strength and thickness to the biceps as well as the forearms, and that strength is essential on the football field when it comes to wrapping up tackles.
“I really like the way this exercise builds the biceps,” Landry says. “It has always worked well with me, and I do reps with 80-pound dumbbells.” Most people may not be able to use that much, but this lift is a great addition to any LaRon-themed arm workout.
There’s no such thing as a powerful physique without a pair of powerful arms.
LANDRY’S FAVORITE WORKOUTS
Leg Annihilation
This brutal leg session is centered on the leg press. The total volume adds up to 140 leg-press reps, and the only rest you get is when you get up to add more plates. This leg-press blowout delivers a mind-blowing pump. Landry credits it with building the mental toughness and endurance he needs for 60 minutes every Sunday.
“This [workout] builds the strength and the stamina I need to be fresh throughout all four quarters of a rigorous NFL game,” he says.
After the leg press annihilation, the workout finishes with a 5-set, 15-rep superset of the leg extension and leg curl. It sends your legs into official Jell-O mode.
A 10-minute bike requirement puts the finishing touches on this brutal leg day, which, thanks to Landry, is also NFL-toughness approved.
Example Leg Annihilation Workout
After a quick warm-up, load a leg press sled with one or two 45-pound plates per side to begin this workout. Add either a 25- or 45-pound weight to each side between sets. The only rest period is loading the weights.
Leg Press
2 plates per side, 20 reps
Add a 25- or 45-lb. plate per side- 3 plates per side, 30 reps
Add a 25- or 45-lb. plate per side4 plates per side, 40 reps
Add a 25- or 45-lb. plate per side5 plates per side, 50 reps
Superset
Leg Extensions
5 sets of 15 repsSeated Leg Curl
5 sets of 15 repsBicycling, Stationary
10 minutes
The 28 Method
The 28 Method was designed by MusclePharm Co-Founder Cory Gregory and is one of Landry’s favorite intensity techniques. It takes the standard 21-reps method and adds a unique and effective twist.
28 Method
- 7 normal reps
- 7 slow reps
- 7 half reps at the bottom
- 7 half reps at the top
The 28 Method delivers a pump in a major way, but Landry has his own twist. “I do this [technique] for each body part,” he says. “I love the burn this gives me and sometimes I’ll even add another seven regular reps at the end just to make my muscles mad!”
In Landry’s world, the 28 Method often becomes the 35 Method, which will blow up any body part like a balloon. It’s hard to argue with Landry’s results—both in the weight room and on the field.
Try these 28-Method workouts!
Triset
Barbell Curl
4 sets of 28 MethodTriceps Pushdown
4 sets of 28 MethodStanding Biceps Cable Curl
4 sets of 15 repsTriset
Reverse Barbell Curl
4 sets of 28 MethodBench Dips
4 sets of 28 MethodSpeed Band Pushdown
4 sets of 30 repsGiant Set
Double-Arm Incline Dumbbell Curl
4 sets of 28 MethodSkull Crusher
4 sets of 28 MethodTriceps Pushdown – Rope Attachment
4 sets of 15 regular repsWrist Curl
4 sets of 20 repsHyperextensions (Back Extensions)
5 sets of 40 reps
Standing Military Press
3 sets of 28 MethodSide Lateral Raise
3 sets of 28 MethodUpright Barbell Row
3 sets of 28 MethodBarbell Shrug
3 sets of 28 MethodFace Pull
3 sets of 28 MethodRear Delt Fly
3 sets of 28 Method
Barbell Squat
4 sets of 28 MethodBarbell Lunge
4 sets of 28 Method
4 sets of 28 Method
4 sets of 28 MethodStanding Calf Raises
4 sets of 28 MethodSeated Calf Raise
4 sets of 28 Method
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About The Author
LaRon Landry"s Workouts And Favorite Exercises