More exercise variations to try

1) Roll curl for the biceps-This exercise does not need much resistance to complete so check your ego at the door. Also note that you must have great form and and control in order to get this movement right. Start the movement just like you would a regular standing barbell curl. Make sure the shoudlers,hips and knees are all in line. Begin by keeping the bar in contact with your upper thigh and as you lift up maintain the contact to the body all the way up. It helps to keep your elbows back as you curl it up. Do the movement with a controlled tempo and squeeze at the top. Below is a video on how to do this.



2) Sumo-Romanian Deadlift-Do this just like a Romanian deadlift but with a very wide stance and the toes pointed out. This variation with hit different aspects of the hamstrings than the traditional Romanian.


3) Ahrens Shoulder Press-Named after Chuck Ahrens, who was considered to have some of the strongest shoulders in the world. This variation of the shoulder press comes from his workouts. Set yourself up like a normal dumbbell shoulder press but instead of pressing them straight up you will press them up and away. You will essentially make a "V" with both arms. This exercise is great since it puts the medial head of the shoulder under high tension as the move is completed. Make sure to start with lighter weight and do this under control until you master the movement.

3 Exercises to add muscle

Here are 3 exercises that people need to do more often to help with your muscle gains.

1) INCLINE DUMBBELL BENCH PRESS- Ok, so I know a ton of people bench and work their pecs, but not many people do incline often and with enough volume. Dumbbells are great because they allow for a greater range of motion more so than the traditional barbell does. Also, incline press will help your anterior delt ( front of the shoulder ) and upper pec to develop at greater speeds which will result in a fuller looking chest. Every 3 weeks or so try to change the angle of the incline slightly to keep yourself progressing in the workouts.

2) STIFF LEG DEADLIFT WITH BARBELL-Nothing beats these in terms of really torching your hamstrings. Focus on a controlled lowering of the bar to get that negative and then explode on the way up. Mix up your rep schemes by going heavier with low reps ( 3-5 ) on some weeks and then going moderate weight with medium reps ( 8-10 ) on others. Make sure you always keep great form and never spare the back by trying to do too much weight1

3) WALL BARBELL BICEP CURLS-I love these things because they help you avoid cheating. Normally you do a standing bicep curl and by the end your rocking, your back and shoulders are working and it becomes a mess. Now that you wont cheat as much you can get greater recruitment of the bicep than before. Get yourself against a wall and keep your butt, and whole back against it the whole lift. I stand with my feet about 1-2 feet away from the wall.

New combo for your arms

I love this routine and have had great success with it in the trenches. If your in a rut with your arm workouts then try this.

Seated dumbbell bicep curls ( palms up the entire lift and moving both arms at the same time )-6 reps with heavy weight

SUPER SET WITH

One arm pulley bicep curl ( adjust the pulley cable to the very bottom and use the hand grip attachment to perform a standing curl )-15 reps focus on speed

SUPER SET WITH

Close grip barbell press ( focus on the elbows staying tight to your sides and push with the triceps ) -6 reps with heavy weight

SUPER SET WITH

Band tricep overhead extensions ( wrap a band around a pole of some sort then grabbing each handle extend your arms overhead. From here bend from your elbow and let the band go behind you head before then driving it back up. Keep the upper arm still )-20 reps focusing on speed

Rest 1 minute and repeat this 2-3 more times.