At the end of this post I present a highly effective program that will teach you to incorporate the principle of progressive overload. Progressive overload simply means that you are lifting more weight over time. The increasing amount of weight that you lift is the reason your body adds muscle and strength. First, however, I’m [...]
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The first time someone bench presses, they invariably comment on how shaky they are. A novice bench presser is 180 degrees away from where they should be. To bench press effectively you need to be tight: – feet dug into the floor – glutes squeezed tight – abs tight – shoulder blades retracted tightly back [...]
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11/29/10 I started doing dips and pull-ups, two exercises I had avoided because of a shoulder issue, along with one heavy bench press day to drive hypertrophy. My plan was too use progressive overload (lifting increasingly heavier weights) and varying intensity during the week in an attempt to get my weight back up to over [...]
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In the 30 minute workout, I showed how you can achieve an efficient workout in a relatively short period of time. It may come as a surprise to people, but spending long hours at the gym is simply not necessary to achieve your body transformation goals. The reason is two-fold: 1. You don’t have to [...]
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If I only have 30 minutes to work out, with full access to the gym, here is a possibility for a quick, yet efficient workout: Warmup: Body Weight Squats 1×12-15 Pushups 1×10 Warmup sets of squats using increasing weights. You can read my thoughts on warming up here About 5 more push-ups between each set [...]
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