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Hey guys! 

A curl is a curl is a curl... Not quite!  When it comes to enhancing the size and shape of your biceps the angle and position of the wrist has a considerable effect.  In our video today I show you how to "lift" the biceps from underneath by placing emphasis on the brachialis muscle which lies just beneith the biceps on the upper arm by using the "jungle gym" suspension trainer from Lifeline and hitting reverse grip and hammer curls.  Watch it and go get your pump on!  

Good reppin!

Joe

Media

Hey guys! 

A curl is a curl is a curl... Not quite!  When it comes to enhancing the size and shape of your biceps the angle and position of the wrist has a considerable effect.  In our video today I show you how to "lift" the biceps from underneath by placing emphasis on the brachialis muscle which lies just beneith the biceps on the upper arm by using the "jungle gym" suspension trainer from Lifeline and hitting reverse grip and hammer curls.  Watch it and go get your pump on!  

Good reppin!

Joe

What's up guys!  Here's a nice advanced pre-fatigue type circuit to really blast your rear delts, biceps and lats!  Repeat 3 x's through with just a few breathes between rounds.  Sure to get a good pump and burn!!!

 

Enjoy!

Joe

Media

Side to side pull ups variation

What's up guys! Time to get your priorities right!

Today we'll talk about two training techniques that you can use to bring up lagging bodyparts.  First the "priority principle" and second the "rest-pause" technique.

The "Priority Principle" is a very, very simple training principle or technique that I use frequently and is very effective for increasing the strength of a lagging muscle group.

To use this technique you simply choose an exercise for a muscle group or movement pattern that you want to focus on and place it at the beginning of your workout and/or the beginning of each superset or circuit of your workout. This will allow you to have maximum focus and strength to use for this particular exercise helping to quickly bring up its strength. For our example today we will focus on upper body pulling strength since this is where most trainers are lacking and we'll use pull ups as the example "pulling" exercise.

 

Workout Example: upper body pull/push antagonist "superset" of Pull ups and Handstand pushups

Pull ups- complete desired reps and move with little or no rest to next exercise

Handstand pushups- complete desired reps and then rest 30-60 seconds or less before returning to the first exercise

* repeat for 3-4 sets each

 

If you are trying to balance your pushing strength to your pulling strength (which you should for the health of your shoulders and spine) you would simply match the achieved repetitions of your pull ups and complete the same for the handstand pushups striving to achieve a balance with the two movements.

If you are really lacking in pulling strength you could add another technique I like to use frequently as well called "rest-pause" technique where you perform an exercise to momentary "technical failure"(a point where rep speed begins to slow and form may slightly waiver or the trainer can "feel" that form will be lost soon) and then take a brief rest of less than 10 seconds breathing deeply and then proceed to attempt a few more reps successfully completing 2-3 mini sets within one extended set.

If used in our previous example it may look something like this.

Pull ups x 8,2 x 6,2 x 4,2

Handstand pushups x 10 x 8 x 6

This way you are matching the reps on each exercise and boosting intensity greatly on the pulling while still providing adequate intensity to your pushing exercise!

Give it a shot and lemme know if you have any questions!

 

Thanks!

Joe

 

 

 

 

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