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How to Do a Plank Exercise | Fitness

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Best BACK Exercise You’re Not Doing | BUT SHOULD BE!

Instead of jumping from exercise to exercise and seeing ZERO results, place your focus on these two and give it everything you’ve got. Also keep in mind that a LAGGING bodypart will only grow faster with more workouts throughout the week (2 – 3 workouts), not spending more time in the gym on only one day. A muscle can only take so much abuse at a time. Letting it recover and then hitting it again is the only was to see gains!


Pull-Up Progressions:


Today I’m going to show you how to take full advantage of all three muscle building mechanisms in order to make the most gains in the gym when training back, but more specifically, the lats. If you want to have that dominant v-taper look, you’ve got to place more emphasis on those lats, especially if they’re a lagging body part for you. And not just for aesthetic reasons, but to look more proportionate as well.

But unfortunately when most of us go to the gym we only take advantage of two out of the three mechanisms which are Mechanical Tension and Muscle damage. Mechanical Tension being lifting as heavy as you can and then Muscle Damage being the micro tears that happen in the muscle tissue from lifting as heavy as you can. That third muscle building mechanism is called Metabolic Stress and that only happens through lots of volume and short rest periods. So I’m going to show you two exercises that you can do right now in the gym to take advantage of all three muscle building mechanisms and start to see more gains!

Exercise #1: Weighted Chin-Up (6 – 8 Reps, 6 Sets)
Proper form is CRUCIAL for this movement. You have got to come to a dead hang at the bottom of every single repetition. This is where the stretch happens and this is where you get the most muscle breakdown, during the negative and then to the stretch. As you bring yourself up, you have got to bring your chest to the bar. This is the flex portion of the movement. Granted you are doing a weighted pull-up so your form might not look as pretty as mine does in my demonstration video, but you’ve got to go all the way down and all the way up on every single repetition.

If it gets to a point where you have to use a little bit of momentum to bring yourself to the top, that’s OK, but only on the last 1 – 2 reps. If you’re using momentum on every single rep, then the weight is too heavy for you. If it is, you can switch to bodyweight and even if bodyweight is too heavy, you can go over to the lat pulldown machine and do reverse pulldowns over there (again doing 6 – 8 reps, 6 sets). Remember a weighted chin-up or reverse pulldown means your palms are facing in towards your face as you perform the movement. But if you want to progress towards doing the weighted chin-up there are some things you can do and I even have a full video on Pull-Up Progressions. You can apply all those same concepts in that video to your chin-ups and the only difference is instead of doing a pull-up with your palms facing away you’re going to spin them and face them towards you.

Exercise #2: Cable Lat Push-Down (200 Reps, 20 – 30 Reps Per Set)
This exercise is going to take full advantage of metabolic stress. Believe it or not there is a wrong way to do this exercise. For this movement, it’s a lot more than just standing upright, bringing your arms up and then pushing them down. When you get into position for this exercise you need to bend your knees and stick your butt back so that as your arms come up you feel that stretch in your lats. Your shoulders should almost come forward a little bit as you’re bringing the weight up. As you’re pushing the weight down to your thighs, you’re going to lift your chest up slightly and retract your shoulder blades as the bar touches your thighs. That’s how you complete one repetition.

I think the main reason why so many people mess this exercise up is because they try to go too fast and lift too much weight. Slow your form down so that you feel the stretch in your lats as you come up and then feel the flex in your lats as you push the weight down.


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8-Minute Toned Arms Workout

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Stability Ball Exercises for Beginners – Fit Ball Exercises – Exercise Ball Workout

Work multiple muscles, gain strength, and improve stability with this total body workout. You will feel the burn majorly!
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When it comes to strength training, there are many things that can either enhance or subtract the benefits that come with lifting weights. Whether you’re doing strength training for women or bodybuilding for men, the same general rules apply.

Be consistent with your fitness model. Stick to your workout plan, do your best each time, and strive to make improvements along the way.

Don’t assume that heavy lifting is necessary to build strength, tone up, and achieve weight loss. You can burn fat and lose weight with basic exercises such as bicep curls, deadlifts, squats, ab exercises, butt workouts and lower body exercises, as well as doing a circuit that incorporates cardio, HIIT, or TABATA.

You can get a great full body workout at the gym or do home strength training. Home workouts are just as effective as gym workouts as long as you find a routine that works for you. Online workout videos are a great way to increase motivation and get a great workout at home.

Diet is crucial, so make sure to keep it clean by eating healthy, whole foods that contain plenty of nutrients to give you the energy you need to burn fat and build muscle effectively while boosting your metabolism. Protein, healthy fats, and fiber will keep you full longer and help you build lean muscle.

Listen to your body and do what works for you. Don’t assume that you have to follow the most ripped bodybuilder or trainer you see. You don’t have to lift or bench a million pounds or join Crossfit to get fit and healthy.

Fitness is personal, so try different things to build your power, strength, and balance. You can start with quick and easy routines that use bodyweight / no weights and are low impact, then gradually build up to more intense routines that incorporate weight lifting and even cardio HIIT with weights.

Ultimately, you have to experiment by combining many elements into a fitness blender and eventually you will tone it up and slim it down, sculpting your best body ever while living a healthier, happier life!

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