Pumping the pecs!

This is a routine I read once from Jeff Anderson. AKA "The muscle nerd." Give this a try on your next chest day.

Start out with the barbell bench press

1) Pick a weight you could do for 12 reps to failure. Make sure you stack the bar with 10lb plates and 25lb plates since you will be quickly taking weight off later on.

2) Do 12 reps on the bench press to failure. Once you reach failure, jump up and strip 50% of the weight off.

3) Now with no rest do as many reps as possible with a very wide grip. The wide grip will take the triceps out of it and keep the focus on the pecs.

4) Once you finish that set rack the bar and grab a dumbbell. For most a 30-50lb dumbbell should do fine. You will do a set of dumbbell pullovers keeping your arms very straight and locked out. Do this to failure.

5) Rest up for 2-3 minutes and do this whole giant set again 1-2 more times.

Enjoy!

Would you like to........

Train with me or get workout programs from me? Email me at h4training@gmail.com

Get motivated! Some of my favorite inspirational/motivational videos

I always talk to my clients about attitude and their mindset. Its about giving it your best....your absolute best......nothing less...don't quit......give it you best and keep going! Its that extra that will take you over the top, its doing what you would do and THEN SOME! It is the THEN SOME that will separate you from others. Check out some of my favorite videos below.

http://www.youtube.com/watch?v=lSM1mvMypWU

http://www.youtube.com/watch?v=MPnudujlBZI&feature=related

http://www.youtube.com/watch?v=_tjYoKCBYag

Want bigger arms?

If you want to grow those guns then start doing reverse curls. This exercise is often forgotten which is a big mistake. Everyone does bicep curls but rarely does anyone do reverse curls. Reverse curls emphasize the brachialis muscle which is located under the biceps on the lower aspect of the arm. It has been shown that you can increase arm size by making reverse curls part of your routine. I want you to drop your current arm routine and add in reverse curls for 2-3x a week for the next 6 weeks and watch your arms grow!

How to do it:

You can use either a straight bar or EZ curl bar. The latter being easier on the wrists and my personal preference. You will most likely need to start with about half the weight you would use for a regular curl. You must focus on the technique! This is very easy to throw your arms up and turn this into a clean. Grip the bar with a overhand ( palms facing down ) grip. Make sure to keep your arms tight to your sides during the whole movement. Imagine drawing your elbows toward each other as you raise the bar to really stress the brachialis.

Tips:

• Try pausing half way up for a 2 second hold and then finishing the movement up and then back down. You can also pause on way down as well.


• Change your grips- do the first set with a very close grip, then put down the bar and widen your grip and do more reps, put down the bar and widen your grip again for your last set.


• Do negatives on the way down with a 6-8 second count.

Pass the Kiwi

Who knew one fruit was such a stud but yet got none of the press like apples, oranges and bananas do. Kiwi has twice the vitamin C of an orange, more potassium than a banana, and more fiber than an apple! There was research done at Rutgers University to see out of 27 fruits which had the most " bang for you buck" in terms of nutritional value and the winner was kiwi. Kiwi tastes great so why not eat it more often.

TRY

One thing I tend to hear a ton from people is the word TRY. "I am going to TRY and make it to the gym".............." I will TRY and eat better".........................."I am going to TRY and reach my goals" are some of the most used. Don't TRY and do anything......do it!!!! To me TRY stands for

T alking about

R eaching

Y our goals

or

T hinking about

R eaching

Y our goals

I want action from you! Don't Try and eat better.....do it! TRY is what people say to make it seem like they are going to put max effort into doing something but without the obligation of saying " I am" or " I will ". Trying is like putting 50% of your effort into accomplishing a goal. Next time don't TRY and workout......... but simply workout! YOU will eat better, YOU will workout harder and YOU will get your sleep. Its about making things happen and taking action to reach what you want. Go dominate.

Badass back routine

For the first part of this routine the focus is on heavier loads with minimal reps. Most people don't do this often enough so it will really shock your muscle. The ending of the workout will switch to more of a traditional hypertrophy workout with moderate loads and medium reps.

Hammer strength lat pull down machine- 5 sets of 5 reps

** If you don't have this at your gym use the lat pull down bar. Make sure the weight on this is heavy and it is a tough 5 reps.

Rest 60-90 seconds between sets

Row- 5 sets of 5 reps

** use a grip that you normally don't use or a handle that you don't use. Once again make sure the weight is heavy for the 5 reps and don't cheat and move your back forward as you pull!!!!!! Use the muscles we want to develop!

Rest 60-90 seconds between sets

One arm dumbbell rows- 1 set of 10 reps

SUPER SET WITH

Straight bar standing pull downs- 1 set of 12 reps

** Focus on standing tall and keeping your arms locked out and straight.

Rest 1 minute and repeat this super set 3 more times.