Tag Archives: muscle

3 Chest Exercises For Skinny Guys / HARDGAINERS!

(7:44)- How To: Dip- Learn The Differences Between Targeting Your Chest Or Triceps!


If you’ve been struggling with adding size to your chest you’ve probably by now labeled yourself a HARDGAINER. Personally, I hate this title because to me it comes across more as an excuse to give up on finding the REAL reason why you aren’t seeing muscle gains.

I mean, at the end of the day it really isn’t that hard to build muscle right? Eat right, train hard, hydrate and sleep. BUT, there is one thing missing from that equation and that is Mind-Muscle Connection.

You might be hitting every chest exercise in your program as hard as you can, but you may not be getting enough muscle fiber activation to spark a lot of growth.

So, since conventional training isn’t enough, we’ll have to think outside the box and come up with a way to force muscle growth and that’s using a method I call the STRETCH-FLEX-OVERLOAD.

How It Works
This method is basically a triple-set of 3 different exercises, but they’re not just randomly thrown together. Each one serves a specific purpose in order to help spark GROWTH. The first exercise will place the majority of the resistance during the negative when the chest is at a fully stretched position. The second exercise will place the most resistance during the peak contraction which is when the chest is fully flexed. Then, after we pre-exhaust the chest with those two very specific movements, the third exercise is something that will place a maximum load on the entire chest when we know that the chest will be at its weakest link and do the majority of the work, rather than the triceps or the shoulders taking over the movement.

So, in a nutshell, the first two exercises will help establish a stronger mind-muscle connection and the third one will destroy the chest using as much weight as possible.

Routine Card
For this workout you guys are going to be using the following three exercises

Number 1: The Dumbbell Fly for the STRETCH.
Number 2: The Plate Press for the FLEX, where ideally you will be using 2 smaller plates instead of 1 big one, and pressing them together.
Number 3: Chest Dips or a Dumbbell Press for the OVERLOAD (I also recommend using a spotter if possible so you can really push yourselves to the limit).
Now let’s quickly go over PROPER form for each exercise so you guys can avoid injuries and maximize the benefits of each movement.

Dumbbell Fly
For this movement, it’s imperative that you have proper form, because that can make the difference between tearing up your shoulders, and tearing up your chest. Obviously, the key is to tear up the chest with this exercise.

To get into position, kick back and get the dumbbells in the air. When you first lay back, you want to be towards the bottom of the bench as you get your shoulders blades retracted and into position. From there, slide back and really pinch your shoulder blades together. This will put you in position so that the dumbbells are already lined up over your chest. A lot of people will forget this very important step, which means the dumbbells may travel over your shoulders, and that’s what can cause shoulder injuries.

Remember this first exercise is focusing on the STRETCH, so what you’re going to do is keep a slight bend in your elbows, and come out with your arms, bringing the dumbbells down as far as you can to really focus on that stretch in your chest. You’re then going to squeeze your chest as you bring the dumbbells back to the starting position, and repeat for 8-10 reps.

Plate Press
For this movement, you’re going to lay down the exact same way you did for the flys, with those shoulder blades retracted. However, this time you’re going to be pressing your hands together as hard as you can. If you were to stand up right now and do this, you’ll see some activation throughout your chest.

The biggest thing with this exercise is that when you press the plates together and fully extend your arms, that’s when you’re going to feel probably the biggest contraction you have ever felt in your chest.


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11 Things I Wish I Knew Before I Started Training | DON’T MAKE THESE WORKOUT MISTAKES!





You know, you guys don’t know how lucky you are to have the resources you have now. Between YouTube Videos and Google searching on the internet you can basically find all the information you need to build a workout and meal plan. But at the same time, having an overwhelming amount of information can be just as bad because I know a lot of you probably get frustrated trying to weed out all the bro-science so you can just find the information that works. I know it is for this very reason that the majority of you come to my YouTube channel and website for advice, because I use my experience to deliver just the facts.

But now, it’s time to admit some embarrassing mistakes!

Let’s face it guys, when I first started lifting there was no YouTube or even much of an internet for that matter, and I was told deadlifts are bad for your back and to stop halfway on my squats and bench. But man, if I could go back in time and tell myself just a few things I know I could have seen more results in a much shorter amount of time. So let’s get this party started!

I used to spend 2 – 3 hours in the gym every day at least 6 days a week. In fact, I think I only took Sundays off because that was the only day I didn’t have to work at the gym. Now when I was younger I REALLY enjoyed being at the gym because I worked there and everyone was always really nice and supportive.

The gym was my escape from reality and school but as much as I hate to admit it, that wasn’t the only reason why my workouts were so long. When I first started lifting I was taught to spend at least an hour on every bodypart when training. So if I was training biceps and triceps, I would spend 1 hour on biceps, then 1 hour for triceps and then at least 30 minutes of abs. But training too long when trying to build muscle is actually not a good thing. Just like when you’re trying to lose weight and you think that you’re burning more fat with more exercise. It just isn’t true guys. Actually, believe it or not, the longer you workout the lower you drop your blood sugar and if you go too hard and into a hypoglycemic state you will rebound with sugar cravings and most likely end up drinking/eating more calories than you even burned in the first place.

The other factor to keep in mind is that your body will release cortisol from extended workouts over 45 – 60min that can contribute to muscle breakdown. So if you’re in the gym for hours and hours, it might be time for a new program because at the end of the day it should only take you 60 – 90 minutes max to complete your routines.

I used to get so frustrated because a lot of the kids I knew in high school were growing like crazy and were shredded all the time. I couldn’t understand why I wasn’t growing like they were even though we were training together and doing the same workouts! But it wasn’t until years later I found out the REAL reason and it was because they were on drugs/steroids and I wasn’t. I used to get so mad about how slow my progress was and to be honest it was because I was just like many of you and was ignorant to how many people are actually using steroids. When I was in my teens I thought only pros, who were the size of a house, took them. But the reality is VERY different. I get questions in the comment section all the time from people wanting to know if this YouTuber or that competitor is on juice and the answer is: they probably are.

Dudes on gear are not just the massive ones with arms the size of your legs and if that’s what you think, you need to get more informed because 99% of physique competitors are juiced up. They just use different drugs or different combinations to achieve the Physique look which is very different than the Olympic Bodybuilder massive look and their roid stack is not just for growth either.


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Vitality600 Vibration Machine Exercise Platform-healthy whole body fitness work out

Vitality4Life supplies the best in health fitness and well being equipment. The Vitality600 is a space age answer to the age old problem of how to keep fit, healthy and sexy in the comfort and safety of your home. Vibration exercise technology builds muscle strength, burns fat and builds overall whole body fitness and well being by giving every muscle a gentle but powerful work out. A stronger leaner more attractive you is possible.
This vibration fitness platform also tones up your immune system and helps eliminate toxins from your body by stimulating the lymphatic system and enhancing blood circulation.


How to gain muscle fast | bodybuilding muscle gain diet tips | Hindi | Fitness Rockers

Bodybuilding tips for gaining muscles fast. Best muscle gain diet tips for bodybuilders, gym goers, beginners, men & women. Good Diet is as important as workout for building big muscles & for weight gain. So, we covered important diet tips for massive muscle mass & weight gain easily and fast.

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Music credits –
Beach Bum – Happy Rock by Kevin MacLeod is licensed under a Creative Commons Attribution license


Hack Squat – Leg Exercise – Bodybuilding.com

For more exercises:
Add this hack squat exercise to your leg workout!

Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.

Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.

Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).

Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).

Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.

Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.

Variations: All foot variations discussed in the foot positioning section apply.