Cobra Push Ups – Not To Be Confused With Cobra Pose (yoga)
This push up variation is a great body weight exercise for the triceps – we like to take the hips with us as it increases the weight loaded through the triceps.
Stop Weighing Yourself
Ditch the scales!
Weighing yourself is not an effective marker of progress..there are too many variables that will affect what the scales say…
When we have so many more accurate ways of monitoring our progress why are we still so obsessed with the scales?
Lunge vs Split Squat
Is it a lunge or a split squat?
Both exercises look similar and are great for developing your legs, however there are a couple of differences.
Both exercises see one leg forward, one back and you lowering your hips until your knees are bent to right angles…The difference however is to do with the concentric phase (straightening the legs.
Lunges: place equal pressure on the heel of the front foot and ball of the rear foot
Split Squats: the rear leg rests whilst the lead leg does all of the work
Barbell Leg Workout: For Size!
Have you ever found yourself in a gym with limited equipment?
We can get comfortable in our routine using the same machines & set ups..this isn’t great for progress but also can leave you a little lost when they’re not available.
We’ve put together this leg workout that uses nothing but a barbell & the accompanying plates.
We’ve programmed it using higher (slow) rep ranges to produce a pump (metabolic overload), however you could change this to lower rep, higher weight range for the Squats & Deadlifts for a strength focused outcome.
Enjoy,
Tom’s
Boulder Shoulder Workout
Strong Shoulders.. .
They look great & provide the foundation for all up upper body lifts…
Including shoulder development within your routine will help protect you from injury as well as aid you in continuing to progress in lifts such as your bench press…
We’ve got a simple & super effective shoulder workout for you:
– Military Press: heavy 5×5 (explosive press)
– Dumbell Circuit, slow, lot’s of tension 7reps each x 3 rounds
Front Raise
Lateral Raise
Rear Delt Flye
– Face Pull 3×10-15
– Y-Raise 3×10-15
Enjoy…
Boulder Shoulders: Military Press
Hey Guys, Want Boulder Shoulders?
The military press is a universal favourite for hitting the anterior & medial deltoids as well as engaging the traps & triceps…
Here we look at how to get the most out of your overhead presses…
Technique: It Matters!
Today is a brief one where we’re looking at why good technique is so important…
In exercise, as with many things there are more than way of doing things…again though there is usually an optimum way ie. the best technique…
In exercise & sport correct technique is vital to prevent injury and protect muscles, soft tissue & joints…
Think about an overhead shoulder press…You load the bar up with as much weight as you can just about move, you then try to throw it above your head with jerky, snapping motions and lock your elbows at the top…Just imagine how much stress that places on your shoulder, rotator cuffs and elbows – it won’t be long before you pull or tear something
Benefits of Good Technique:
- reduce risk of injury
- activate the intended muscle fibres
- increase muscle activation in the right area
- quicker increase in muscle mass & strength
- leads to heavier lifting = more calories burnt
- development in the muscles targeted
- more aesthetic/balanced physique
- you won’t look stupid (if you care about this)
Tips:
- Before you try a new exercise invest time in learning the technique
- We release tons of technique tutorial videos
- Ask gym staff for advice
- Employ a Personal Trainer
- Start light – learn the feeling before going for it
- use mirrors
- film your techniques & review them
- Leave your ego at the door..technique trumps weight/speed
- If it hurts, STOP!!!
Remember:
You don’t get in a car for the 1st time & know how to drive….Like driving exercises are a skill that must be learn’t
Happy Health,
Tom’s
Bench Press – Top Tips
Get the most from your Bench Press by following these top tips…
You’ll slap big slabs of strong muscle on your chest in no time…
Bent Rows – The Back Builder
Bent Rows are awesome!
They are great for developing the middle of the back (traps) which controls scapular retraction…As a compound (multi joint) exercise they also engage the biceps and rear deltoids.
This makes them a great exercise for building strength & muscle mass… Today we’re looking at how to get the most from them & safely…
How To Shrug – Properly!
Technique – it’s essential to all exercises! Particularly Shrugs though…
So many people get this great exercise wrong, the consequence of which means stress on the Rotator Cuff & a high risk of Injury…
Furthermore, the better the technique, the better the results!
Tom's Health & Fitness 