Fat Loss Circuit Training While Weight Training
February 20, 2010 by "Big Jim"
Fat-Loss Circuit Training
This is a training technique that is downright AMAZING for fat loss. It’ll kick your metabolism into overdrive like nothing else. So why will it get you kicked out of a gym?
Let me tell you how it works first…
At its simplest, you’re doing a regular weight workout, but instead of taking complete rest in between sets (e.g. do a set of 8 reps than sit on the bench for a minute doing nothing), you’ll be doing 30 to 40 seconds of moderate intensity cardio training.
Here’s what it would look like:
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
And so on, for the rest of the workout…
It is actually deceptively simple and seems relatively easy…but let me tell you, when you do this in a regular workout, it will AMAZE you with how strongly it revs up your metabolism.
You can read a more in-depth description of this technique in this article:
Fat-Loss Circuit Training – a revolutionary fat-burning, metabolism-boosting training technique
It’s a technique I use in my “Metabolic Surge – Rapid Fat Loss” program.
So why will this technique get you kicked out of the gym?
Well, as great as this technique is, it DOES require you to go back and forth between weights and cardio equipment. To do this (and this is normally only a problem if you train at a busy gym) you have to claim both a weight training area and a cardio machine. Most gyms frown on this type of thing, especially at a busy time. Chances are, your stations will be gone the moment you step away from them.
Fortunately, it’s easy to remedy with a simple modification! Instead of using a machine for cardio, you can skip rope, step up and down on a bench or on stairs, or you can jog in place.
Chest Training – How To Feel your Pecs Work
February 15, 2010 by "Big Jim"
By Nick Nilsson
Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training
Note: This article is an excerpt from Nick’s new book “The Best Chest Exercises You’ve Never Heard Of”…53 unique exercises and weight training techniques for the chest. If you’re looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!
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One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!
And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.
So enough about the problem…how do you FIX it?
I’ve got a number of techniques for you to try out, some of which may work better than others for you.
But they should get you well on your way towards the chest development you’re looking for.
1. Pre-Exhaust Training
When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.
So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.
The idea here is to “pre-exhaust” your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.
When you have to stop, it’s going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.
2. Feeling The Flye
Now, the pre-exhaust training is all well and good…but what if you can’t feel your pecs even doing FLYES? Pre-exhaust won’t be much help.
The first thing you need to do is get off the flat bench and onto a Swiss Ball.
Get into position on the ball and wrap your entire back AROUND the ball. Don’t just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.
To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).
The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.
THEN do a dumbell flye.
Imagine on the way down like you’re trying to push your chest up to the ceiling. And imagine on the way up that you’re wrapping your arms around a big tree.
When doing flyes, don’t hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head – pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.
3. Tilt the Dumbells
When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you’re pouring them on yourself.
This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.
4. Concentration Flyes
These are done standing, in a bent-over position, with light weight. They’re a great exercise for developing that “feel” in the chest. They won’t build a chest – just assist in getting that connection.
Grab the dumbell and bend over a bit.
Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.
Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.
Remember to go light on this one – it’s not about building but developing that mind-muscle connection. And be absolutely sure you’re NOT bending your elbow – the movement must occur only at the shoulder.
5. The Rolled-Up Towel Trick
This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.
Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.
Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).
It’s not particularly comfortable but it’s a great teaching tool to force your body into the proper position.
6. Stop Trying To Go So Heavy
Half the time, you’re probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.
When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn’t part of that A team, it won’t be called upon.
7. Don’t Grip So Hard
One of the things I’ve noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.
Try easing up on your grip a little – not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.
8. “Shocking” High-Rep Training
This is best done on the very first set of your workout with NO warm-up. You’re going to just be using a moderate weight, so don’t worry about not doing a huge warm-up. If you have a decent amount of training experience, you’ll be just fine.
We’re going to literally “shock” your chest muscles into responding here. Load the bar with (or select dumbells) a weight you’d normally be able to get about 12 to 15 “strict” reps in your regular workout.
Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don’t worry if your form isn’t perfect…just hammer the reps out.
And when I say crank, I mean CRANK…don’t bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don’t even think about slowing down to get the negative.
The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.
And this emergency idea is why you’re not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!
ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won’t be able to get nearly as many reps and it won’t have the same emergency effect on your body.
9. Static Contraction Holds and Pushes
This can be done on almost ANY chest exercise…though it doesn’t work too well on dumbell flyes or presses. It works best on cable crossovers or pec deck, where the tension is greatest at the top, when the arms are close together. It’s also pretty good on barbell bench.
A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.
This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don’t normally get during a standard exercise.
And those pushes I mentioned?
As you’re holding that static contraction, have a partner push down on the weight stack (if you’re on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It’s basically another emergency situation.
When using cable crossovers, have your partner put their hands in between yours and push outwards really quick. If you’re doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.
A couple of these pushes is all you need.
10. Cable or Band Push-Ups
This technique combines two type of resistance – a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it’s CRAZY how much tension you’ll get on your pecs.
(spoiler alert – this is an exercise taken directly from Nick’s book!)
It’s like combining a static hold with a dynamic exercise – two types of tension, both targeted on the pecs.
For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles.
Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.
The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you’ll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.
It’s a two-for-one exercise that will light up your pecs FAST.
You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.
YOUR CHEST WILL BE TOAST…
I have to say, if you’ve not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few “chest” days and just trying all these techniques to see which ones work best for you.
About the Author:
Nick Nilsson, also known as the “Mad Scientist of Exercise,” has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He’s published 9 books on weight training, including his most recent – “The Best Chest Exercises You’ve Never Heard Of”
Visit his site now to learn more about how this book can take your weight training chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!
Weight Training – Quick Ways to Build Muscle
February 14, 2010 by "Big Jim"
Weight Training- Quick Ways to Build Muscle
Building muscles is not an easy task. It requires years of weight training and proper nutrition in order to get the build you want. Genetics also play a role in muscle building, but it does not mean that only a select few can build muscles. More importantly than the right genes, proper training and diet are the two most important ways to build muscle.
Weight Training. In order to build muscle, you must undergo intensive weight training. The amount of weight you have to lift depends on the type of build you desire but the general rules apply to everyone.
• Each set should be composed of 10 to 15 repetitions. Don’t go over 16 reps for each set; if you want to challenge yourself, increase the weight instead.
•In between sets, rest your muscles for about a minute.
•Push yourself. Even if you feel your muscles beginning to tire, you must finish each set. You can try doing 15 reps for one set then dropping 2 reps for the succeeding sets. If you feel that the weight you’re lifting is no longer challenging, you should increase your weight by at least 10 pounds.
• Fitness experts highly recommend weight training for 3 days a week. Rest for 2 days in between training sessions to give enough rest for your body.
Diet. Sufficient amount of protein is necessary in building muscle. The optimum protein level depends on your body weight; consult your physician or a nutritionist in order to know how much protein you should have. You don’t need to take supplements. You can get protein from lean meat, soy or skim milk and vegetables.
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training information available.–> www.WeightTrainingInfo.com
Body Strength Training Tips
February 9, 2010 by "Big Jim"
Body Strength Training Tips
The first rule of body strength training is to start slowly. Don’t just dive in without preparing yourself; what you need to do is start small and work your way up.
Beginners might be tempted to to push their body to its limits; after all, no pain, no gain right? Wrong. There is a high risk of injury if your force your body. Take the time necessary for your body to adjust to body strength training and gradually intensify your program along the way.
The most important part of body strength training is the first few weeks. Here’s what you need to do:
• Start off by warming up with a light cardio exercise for about 10 minutes.
• After warming up, choose an exercise that works all muscle groups in the body for about 3 times a week; make sure you rest for at least 2 days in between.
• After the first week, move on to exercises that specifically targets a certain muscle group. About 10-12 repetitions for 2 sets is a good start. Examples of specific muscle exercises are: bench press and pushups for your chest; bicep curls and hammer curls for your biceps; overhead press for your shoulders; squats and calf raises for your legs. If you work out in a gym, there are machines designed for specific muscle groups.
• After each week of training, you can modify your program by adding a repetition or increasing your set. You can also add more weight. Do not go beyond 15 repetitions for each set; each exercise should not exceed three sets as well. If you want to intensify your training, add a few more weight and drop your repetitions.
• For the first few weeks, focus on getting yourself used to your exercises instead of how much weight you lift. Start with 20-30 pounds and gradually increase if you feel the need to challenge yourself.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Weight Training Information – “The Basics”
February 9, 2010 by "Big Jim"
Weight Training Information – “The Basics”
1. To achieve notable gains in strength you must always stimulate your muscle more than it is accustomed to.
2. The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
3. Gains you receive are dependent on the muscle group used, and movement pattern performed.
4. If you are interested in strength gains you want to train with higher weights.
5. If you are interested in gains in endurance, you should concentrate on lifting lower weights with higher repetitions.
6. Your warm-up should be “sport specific”. In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
7. It is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
8. Work larger muscle groups first, then smaller muscle groups.
keeps the body active and prevents pooling of blood in the extremities.
9. The cool-down is done at a lower intensity.
10. When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, weight training and fat loss programs. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
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