Increase your bench press

"How much do you bench?". I'm sure you often get that question. The Bench Press is the most performed exercise in the average gym. No wonder many want to increase their Bench Press.
If you're a football player or if you just want to be the strongest at your gym, you need a big Bench Press. Here are 5 ways to increase your Bench Press.

 1. Improve your Technique. Solid Bench Press technique will help you lift more weight & avoid injury. Follow these tips:

• Bar Close to Wrists. Grab the bar close to your wrists, not close to your fingers. Read this article on correct Bench Press grip.
• Squeeze the Bar. Squeeze the bar hard so it doesn't move. Try to break the bar apart like breaking spaghetti. This activates your triceps more.
• Tighten Your Upper-back. Pull your shoulder-blades together & keep them tight. This gives your body a solid base to press from.
• Drive Into the Bench. Use your legs to drive yourself into the bench. This puts pressure on your upper-back & traps, building a solid base.
• Push in a Straight Line. Keep the bar above your elbows, don't press it to your face. Fix a point on the ceiling where you want the bar to go.
• Keep Your Elbows Tucked. The only way you can push the bar in a straight line. It also makes using your lats easier.

2. Strengthen Back & Arms. You need a solid base to Bench Press from as well as strong arms to bring the bar down & back up. Strengthen:

• Upper-back & Lats. Barbell Rows work your upper-back and lats hard. They're also the exact opposite movement of the Bench Press.
• Triceps. Lockout the weight. Close Grip bench press, Dips, Floor Press, JM Press, etc will strengthen your triceps.
• Biceps. The brachialis acts as a stabilizer in the Bench Press. Hammer Curls will strengthen this muscle.
• 

3. Lift Fast. Lifting slow will never make you strong. Lift fast. The faster you are, the more weight you can Bench Press. You can add bands and/or chains to train on speed specifically if you want.



4. Eat More. The bigger your muscles, the stronger you are. Eat at least your body-weight in lbs x 18 calories. Get 1g/lbs protein daily from meat, poultry, fish, eggs & whey. Read this article on how to build muscle.



5. Avoid Injuries. Shoulder injuries are common with the Bench Press. If you eat right & train hard, they're the only thing that can prevent you to increase your Bench Press. Some tips:

• Balance. Make sure you train the opposite movement to prevent muscle imbalances. Row as often as you Bench Press.
• Proper Technique. Don't let your shoulders roll forward, don't flare your elbows, don't let your wrists roll backwards, don't use a false grip, etc.
• Posture. Winging shoulder-blades will get you shoulder injuries sooner or later. Overhead Squats, shoulder dislocations, scap push ups, face pulls will help.

Mastering the Plank

If you've listened to the chatter among fitness professionals over the past few years, you probably heard that crunches shouldn't make up the bulk of your ab work. This no doubt seemed like blasphemy at first, because most of us have been doing crunches since junior high gym class. So why the change of heart?
Think about it: The chances are good that the majority of your day isn't spent lifting in the gym. You probably spend most of your time sitting. You sit at a desk. You sit in your car. You sit hunched at your computer or playing Xbox when you're home. Why would you want to further reinforce that hunched position by constantly crunching in the gym?

I wouldn't say that you can't or shouldn't throw crunches into the mix every now and then. But only doing crunches for your abs is like only bench pressing, with no back or shoulder work. You'll lose out on some fundamental strength gains, leading to an imbalanced and underdeveloped physique.
So how are you supposed to work your abs without crunches? One of the more popular methods is the old-fashioned plank. Planks are boring, you say? My first response to that is: Are you doing them correctly? The answer, upon official review, is generally no.
However, if you've gotten to the point where you can snooze through a two-minute good form plank, then maybe it's time to spice it up. Luckily, there is a multitude of plank variations that raise the difficulty level. But first let's discuss what a proper plank should look like.

Mastering the Plank

 

It's essential to master the basic front plank before moving on to more advanced variations, because it teaches the foundational cues that make all planking movements effective. And when done consistently and correctly, it will—not can, will—confer strength benefits that improve your big lifts and general athleticism. On the other hand, poor form planking can just end up just aggravating low back problems and not working your abs at all. It's your choice!
Start off by getting into a plank position: propped on your forearms, elbows in line with your shoulders, and your toes planted firmly. Are you set up? Probably not if you're reading this, which is fine, because we're just getting started!
The most important element of a good plank is a neutral spine. The most common problem I see in planks is a sinking low back, but the second-most common problem is an arched back with the hips in the air. This is the type of "plank" usually favored by people who say a plank is "too easy."

Here's a cue to help you find the right depth. When performing an effective plank you should be able to place a broomstick down your back and the only contact points should be the head, upper back and hips. Well, someone else will probably have to place it there, but you get the idea.
Another element of a good plank is proper shoulder position. Be careful not to shrug the shoulders toward your ears. The final element is head position. Do your best to keep your head neutral, like it is when you stand straight and stare forward. Resist the urge to crane your neck up or let your head droop down. Try staring at your fists to keep good head position.
If you do it right, your body should form a straight line from your head to your ankles. Every one of the cues I mentioned makes it more difficult to do that—which is the point. Allow me to repeat it one more time: Planks are not supposed to be easy.

Advanced Bosu Plank

 

Pretty much any gym in existence has some stability balls available. So skip the BOSU and place your arms on its larger, less stable cousin while holding your plank.
All the normal plank rules apply: straight line from head to ankles, back not arched either up or down, shoulders not up by ears.
Not difficult enough? No problem. Just remove one foot from the floor as discussed above. The combination of an unstable surface and one less point of contact will make for the most grueling 30 seconds of your life.

Body Saw

 

Moving your body may seem to go against the basic idea of a plank, since in every other variation you fight to resist that urge. However, there are a couple of dynamic plank variations that belong in the conversation. Both build off the basic plank by emphasizing dynamic stabilization, where you hold a stable position while moving some other part of your body.

For the body saw, set up in a plank position but place your feet on a stability ball or in a suspension trainer. If you don't have those, you could try furniture sliding pads, or even just a pair of paper plates—seriously!
Once you're in position, slowly begin moving your body forward and backward using your forearms. Similar to a barbell rollout or ab roller the movement will become much more difficult the farther your elbows are from the center of your body.

BIG ROUND CHEST

 

The first thing that everyone notices on a great male physique is a big, thick, round chest. It doesn't matter whether the guy is in a bar or at the gym, when his muscle-bound chest goes by, everyone takes a peek. If you already are that guy, congratulations—you can celebrate a set of primo pectorals. If you're not there yet, then you did the right thing by clicking on this article. I am going to let you in on a few secrets to developing the chest you always wanted.
There are no two ways about it, if you want a big chest, you better get ready to lift big. The biggest mistake I see in the gym is the rookie 17-year-old doing endless sets of cable flyes. Everyone seems to worry about the small details before they even have the muscle to make those details stand out.

Keep It Simple

   
For a big chest, the best things you can do are heavy compound (multi-joint) movements. No matter if you're hitting a flat bench or an incline bench with dumbbells, you have to put extreme stress on the muscle fibers to make them grow.
Generally, this happens best in the six-rep range. Now, I know every bodybuilding book you have ever read says to do 12 reps, but in my experience that number isn't enough to stimulate the proper motor units and fast-twitch muscle fibers.
You need to do heavier sets. Teach the central nervous system to fire more motor units at the same time, and muscles can contract faster, tighter, and harder.
But we're not done yet! Even after we have taught more muscle fibers to fire more effectively, we need to cause hypertrophy to get that muscle to blow up.
The most effective way to do this is by training your chest twice per week, every week.

The Big Chest Breakdown

Your split for chest should comprise two days. The first chest day will be low-volume, high- intensity training. Even though you only do six reps, the weight should be heavy enough that you reach failure on that sixth rep. You'll do 10 total sets in the 6-rep range over three different movements. Give your chest at least 72 hours of rest before you hit it again.
The second day will consist of higher-volume, lower-intensity work. Notice, I didn't say "low intensity"—I said "lower." For this workout, you do 15 total sets in the 12-30 range over four different movements.

Better Chest Moves

 

 

What separates the big boys from the rest of the crowd is that nice V-shaped notch of muscle right by the clavicle. No one respects droopy-looking pecs—they just look weird and weak. Here are some effective moves you can implement for a bigger, badder chest.

1. Incline Bench Press
The most common exercise to create that upper chest is the incline bench. And while it's effective, guys tend to cheat by lowering the angle so it's almost like a flat bench. If you choose to do incline, use strict form and remember to contract your chest; do not rely on your shoulders.
2. Barbell Neck (Barbell Guillotine) Press
Set up the flat bench on the Smith machine for safety and align the bar so it will come down right below your Adam's apple. Begin with light weight and do the movement slowly. Make sure you are not overly externally rotating your shoulders and that you come down as close as you can to your neck without pain.
You'll feel a big stretch across the top of your chest and should get a dramatic feeling of contraction along the clavicle. Remember to concentrate on squeezing your chest. You don't need to lift a ton of weight.
3. Modified Incline Dumbbell Flye
Do this movement on a 45-degree incline bench. Start with your hands supinated at hip level with a moderately light dumbbell in each hand. Arch your back, keep your chest high, and scoop the weights up across the body in a hugging motion until they reach face level. You should feel a contraction in the top of the chest and also in the front deltoid.
This will give you that great chest/deltoid tie-in that everyone wants. Concentrate on the contraction of your chest—not how much weight you can do. For an added burn, follow this movement with normal incline flyes until failure.

5 Insanely Delicious Pancake Recipes

We all know that eating healthy is the hardest part about staying in shape. There are so many delicious foods out there that we wish we could eat on a daily basis. Pancakes, French toast, eggs benedict, waffles... and that's only breakfast!

What if I gave you 5 insanely delicious recipes for pancakes packed with a ton of protein!

Everything-in-One Protein Pancakes: It’s a one-stop shop pancake! Take 1/3 cup of oatmeal (not instant), 1/3 cup of low fat (1%, no salt added) cottage cheese and three egg whites combined with your sweetener of choice, one teaspoon of vanilla, one or two packets of Stevia or a quarter scoop of vanilla protein powder if you really need that extra protein boost. Mix it all together in a food processor or blender to make a “batter.” Pour half of the batter in a preheated, pre-greased pan and cook on both sides. Repeat with the remaining batter. These pancakes are pretty sweet on their own, but you can top them with fresh fruit, sugar-free syrup or jelly.
Nutrition Facts (without the protein powder or toppings): 211 calories, 25.8 grams of protein, 22 grams of carbs, 1.9 grams of fat and 2.5 grams of fiber.

Banana Protein Pancakes: This recipe is quick and easy. Take 1/3 of a small banana and mash it up until it’s a puree. Mix it with three egg whites and ¼ scoop of vanilla protein powder. Fry it up in your pre-greased pan and voila! Instant pancakes packed with lots of protein and lots of taste.
Nutrition Facts (makes one large pancake): 128 calories, 18.75 grams of protein, 11 grams of carbohydrates, 0.5 gram of fat and 2 grams of fiber. Note that protein powders all differ in their nutritional content. Try to find one that has little to no sugar, is low in carbs and fat.

Apple Protein Pancakes: If bananas are not your thing, apples make a pretty sweet and delicious pancake. Combine three egg whites, half a shredded apple (with the skin) and ¼ scoop of vanilla protein powder. To save time, you can use ¼ to ½ cup of unsweetened applesauce instead of an apple. Pour the batter into your pre-greased frying pan, let one side cook and then flip it over to finish it off. These are especially good with some cinnamon sprinkled over the top and a few warmed apple slices.
Nutrition Facts (using ½ cup of applesauce and without additional apple slices on top): 138 calories, 18.75 grams of protein, 15 grams of carbohydrates, 0 grams of fat and 2 grams of fiber.

Peanut Butter Protein Pancakes: Here is a simple, yet incredibly delicious pancake that is packed with protein and everyone’s favorite food—peanut butter. Combine ½ scoop of vanilla protein powder, 3 egg whites, 1-2 tablespoons of natural peanut butter (or nut butter of choice) and ¼ cup of unsweetened almond milk. Combine everything in a blender or food processor until a thick batter is formed. Pour it into a pre-greased frying pan and cook on both sides. If you really want to go for it, top it off with some low sugar or sugar-free jelly for a peanut butter and jelly pancake.
Nutrition Facts (using 2 tablespoons of peanut butter and no jelly): 322.5 calories, 33.75 grams of protein, 8.25 grams of carbohydrates, 17 grams of fat and 3.25 grams of fiber. (photo credit here)

No Grains Protein Pancakes: If you are trying to avoid grains, this recipe is perfect for you. In a blender or food processor, combine ¼ cup of coconut flour, one tablespoon of ground flaxseed, one egg, three egg whites, ¼ cup of unsweetened almond milk and ½ tsp. baking soda. If you want a bit more protein, you can also add ¼ scoop of vanilla protein powder. Pour the batter into a preheated, pre-greased pan making sure the entire batter is spread out into a large circle. Cook both sides and then top with your favorite fruit, nut butter spread, or sugar-free syrup or jelly.
Nutrition Facts (without any toppings or the protein powder): 248.5 calories, 22.75 grams of protein, 14.25 grams of carbohydrates, 10.5 grams of fat and 6.25 grams of fiber. (photo credit here) 

There are still healthy and nutritious ways to enjoy pancakes. Some of these are great as a post workout meal since they’re packed with protein and the best part is that you don’t have to skimp on the fruits or toppings, since you really need those carbs after a workout. So the next time you’re in the mood for pancakes, try one of these for lots of taste, but none of the guilt!

Butterscotch Protein No Bake Cookies

Behold possibly the best recipe of healthy protein cookies you will ever make. I can guarantee that this will satisfy even the sweetest tooth. This recipe takes less then 20 minutes to make and you have an awesome snack to eat anytime of the day!

Ingredients

• 1 1/4 scoop chocolate whey protein powder
• 1/2 cup raw oats
• 1 cup raw almonds
• 1 packet stevia
• 1 Tb cinnamon
• 1 tsp vanilla
• 1 tsp salt
• 2 Tb butterscotch chips
• 1.5 Tb almond milk + 1 Tb to taste

Directions

• Dump all ingredients into a food processor.
• Process for 1-2 minutes.
• Stop and scrape sides & process again for 1-2 minutes.
• Repeat (scrape & process) 1 more time (until the batter is smoothed to your desire. I like a bit of chunks!)
• Using a small spoon, drop rounded batter onto a sprayed (olive oil is what I used) cookie sheet.
• Freeze for 10 minutes & then store in fridge.

Boulder Shoulders on a TRX

This short TRX shoulder workout delivers big results for anyone who wants to build strength in their deltoids, traps and chest muscles.

TRX Clock Pull (alternating sides): 1 minute
TRX Swimmer Pull: 1 minute
TRX Push-up Plus: 1 minute
Rest for One minute and repeat two to three times through.

Below are directions on how to perform each exercise:

TRX Clock Pull
Benefits: Increases kinesthetic awareness, strengthens shoulder stabilizers

• Adjust your TRX to mid length, and stand facing the anchor point. Walk your feet towards the anchor point and fully extend your arms to chin height.
• With the right arm, perform a row while extending the left arm out straight to a T position. Allow both arms to straighten and lower the body back to start position between reps.
• Perform 10 reps on the right side and then switch arms, this time performing a row with your left arm and extending the right arm out straight to a T position. Perform 10 reps on the left side. Keep your shoulders down and back throughout the movement.

TRX Swimmer Pull
Benefits: Improves lat engagement, strengthens posterior shoulder

• With your TRX still at mid length, continue to stand facing the anchor point. Place your hands beside your hips, palms back, tension on the TRX and adopt an offset stance.
• Lower your body down with arms straight, maintaining a strong plank position. Pull on the handles, drive your palms down and allow your body to move up toward the anchor point.
• Slowly release back down to the start position between reps. Perform 10 reps.

TRX Push-up Plus
Benefits: Improves serratus anterior engagement

• Adjust your TRX to mid calf length and place your toes in the foot cradles. On your hands and knees, lift up into a hand plank position.
• Lower your chest down, bend elbows to 90 degrees and keep your core engaged. At the bottom of the movement, drive through your palms and push up, keeping your body in a strong plank position.
• At the top of the movement, push up a bit further than a normal push-up, causing your upper back to round slightly and your chest to cave. Perform 10 reps.

 

TRX AB Challenge

TRX Ab Challenge Workout

 

Do you think you have a strong Core? Do you think you have nice abs? Well think again.. Try this workout and tell me that was easy.

In this workout, TRX Master Trainer Jonathan Ross takes a three-dimensional, multiplanar approach to core training. Ross combines a blend of traditional and original TRX exercises that manipulate stability and movement to challenge your core. These exercises require you to remain braced and in control while manipulating your stability. While there may be a significant amount of movement in your extremities, engage your core to maintain control.         

The Challenge:

Perform these six exercises in succession, resting for 20 seconds between each.

  

1. TRX Side Plank with Rotation (10 reps per side)
2. TRX Pendulum Mt. Climber (45 seconds)
3. TRX Elevated Pull Through (45 seconds)
4. TRX Side Plank with Knee Tuck (20 reps per side)
5. TRX Pendulum Pike (10 reps per side)
6. TRX Assisted Roll-up (15 reps)

  
If you want more, rest for two minutes and give it another go.

The Kettlebell workout

Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.
Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.

Why It Works

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

Directions

Target Muscles:
Chest and Shoulders, Core, Grip, Legs
Workout Level:
Beginners
Frequency:
Twice per week.
How To Do It:
Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you're new to kettlebell training, complete two circuits. If you're more experienced, do three to five circuits. Choose a weight that allows you to complete 12-15 reps for each exercise

1 Swing

Sets: 1 Reps: 12-15
Stand with feet shoulder-width apart and hold the kettlebell with both hands. Bend your hips back and swing the bell backward between your legs (A). Pause, then explosively swing it back up to eye level (B).

2 Squat

Sets: 1 Reps: 12-15
Stand with feet shoulder-width apart and hold the kettlebell up at eye level so you can see through the handle, keeping your back straight (A). Squat down toward the floor as low as you can (B).

3 Shelf

Sets: 1 Reps: 12-15
Stand with your feet outside shoulder width with a kettlebell on the floor to your right side. Keeping your lower back in its natural arch, pivot your feet to the right and bend down and pick up the bell by the handle (A). Raise it as you pivot and twist to the left, stopping when the bell is at chest height. (Imagine lifting a paint can from the floor and placing it onto a shelf behind you—that's the motion.) (B). Return the weight to the floor.

4 Power to the People

Sets: 1 Reps: 12-15
Hold the bell in your right hand and extend your arm overhead (A). Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch (B). Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.

5 Chest Press

Sets: 1 Reps: 12-15
Lie on your back on a bench with a kettlebell in each hand at chest level (A). Press the weights over your chest (B) and then lower back down.

6 Situp

Sets: 1 Reps: 12-15
Lie on your back on the floor with your knees bent. Hold the bell at its base just below chest level (A). Contract your abs to sit up and press the weight in front of you (but don't lock out your elbows) (B). Lower yourself back down.

Top 5 Concept Gyms in the United States

We all know that in  Canada, the best gym is... Monster Gym!!!

...But if you ever end up in the United States and to check out some really cool new concept gyms.. here is the list!

Some gyms aren’t quite like the others, and they have the facilities to prove it. So take a tour of the greatest most innovative gyms, those at the forefront of developments in exercise technology, methodology, and management. Whether you’re near one or not, they’re sure to inspire your next great workout.

1. Athletes’ Performance (Phoenix, AZ)

1_Athletes' Performance

 

 

Go big, or go

 home, right? At Athletes’ Performance, elite athletes get the All-Star treatment, including top-notch integrated performance training, physical therapy, nutrition planning, and massage. The Adidas-sponsored facility is also home to a renowned NFL Combine Program and state-of-the-art performance innovation labs. (But start saving now— the High Performance training program can cost up $16,500 a year!)

 
2. David Barton Gym (Miami Beach, FL)

 

 

 

Gym-as-nightclub? Why not. Splashy, flashy, and oozing with South Beach flair, Miami’s David Barton Gym is the ultimate exercise in excess, featuring entrance-reflecting pools, valet parking, and live deejays (oh yeah, and 42,000 square feet of fitness space). With six ultra-luxe locations to his name, David Barton has clearly found his ($230 million) niche, and has no qualms about cashing in.

 

3. The Green Microgym (Portland, OR)

 

 

Looking for a little more green cred? At the GreenMicrogym, eco-conscious gym-goers help generate electricity— simply by working out. Capturing energy produced from the flywheel, the gym’s high-tech bikes and elliptical machines can produce approximately twice the power needed to run the facility at any given moment. Converting melted calories into precious watts? Now that’s hot. 

4. DeFranco's (Wyckoff, NJ)

5.


University of Missouri — Columbia (Columbia, MO)

 

“Turn your body into a weapon.” That’s the motto at DeFranco’s, New Jersey’s hardcore, warehouse-style training facility focused on cutting-edge strength and conditioning techniques. Void of TVs, juice bars— oh, and air conditioning (NBD)—  this no-frills gym is all about discipline, determination, and results. Just ask Dhani Jones, Brian Cushing, and its other pro athlete trainees.


 

 

 

The MizzouRec philosophy? Maximum participation. And who wouldn’t want to hit the beach club instead of the books? The swanky pool and lazy river (seriously) come complete with palm trees, a waterfall, and flat screen TVs. Prefer to stay on dry land? Head to the Pump Room, Jungle Gym, or scale Scroggs Peak, a 35.5-foot rock climbing tower. We’d heart college, too.

HARD DAYS AT THE GYM

HARD DAYS AT THE GYM

We've all had days where we didn't want to even think about training. Sometimes, even if it's not a struggle getting to the gym, it's hard not to leave a few reps or an set unfinished once we're there. There's no use denying it, because these days are simply part of a hard-training life.

One solution is to rest more. Yeah, you've heard that before. If that's not going to cut it for you today, here are my tips for getting your head in the game.

1 / Supplements

There are a lot of great pre-workout products out there, but let's be straight. They're not for everyone, and even if they work for you, your workout plan shouldn't depend on taking them every single time you hit the gym. Like anything else, it's good to keep your options open.

I know that guys who have manual labor jobs, or who just work hard at stressful jobs in general, tend to feel foggy when they finally get to the gym. One thing they tell me works well for them is acetyl L-carnitine, which is a substance involved in cellular metabolism. I've used it as well, and it helped boost my mental and physical energy.

More traditional pre-workout stimulants can also be effective. These usually include creatine, arginine, beta-alanine, and caffeine, as well as vitamins, minerals, amino acids, and carbs, although this varies formula-by-formula. The result can be a surge of focus, energy, power, and strength. The product that I use isMusclePharm's Assault. Full disclosure: They're my sponsor, but I still think it's a fantastic pre-workout.

Pre-workouts don't work nearly as well if you misuse them, though, so I suggest that you use them cautiously. Try not to use them all the time, or, just use them during really heavy days. You can also try cycling them. Take the product for three weeks or so, and then back off. You don't want to become dependent.

2 / Eat Something, Don't Just Drink Something

If you're not into supplements, there are natural ways to get a boost before hitting the gym. The biggest is food. If you're going in there on an empty stomach and trying to hit a heavy deadlift, you're setting yourself up to fail. Get some good protein and complex carbs in your gut before you pick up a barbell.

Try to avoid simple carbohydrates before training. Energy drinks are the worst offenders here. Sure, you get a nice ramp up from the caffeine and sugar, but as soon as the sugar rush starts to falter, probably midway through your workout, you crash. Even worse, the sugar stunts the body's ability to burn body fat during a training session. Unless you go with low-carb or sugarless options, leave these in the vending machine.

If you're looking for a simple liquid pre-workout, there's a simpler one you can make yourself. Hit a coffee shop and get yourself a giant iced coffee. Mix in a scoop or two of protein, and voila! There's 30-40 grams of protein, BCAAs, and glutamine to help with muscle-building, and caffeine to give you a boost.

3 / Set Weekly Goals

This is a mental game, not just a physical one, and there are many ways to play. So mix it up and don't be afraid to widen your definition of "PR."

Dan Green, a world-record powerlifter, told me that he likes mix it up by setting rep records in addition to weight records. Professional strongman John Anderson said the same thing. These guys will do something like 500 pounds for 5 reps one week, and then try the same weight for 6 or 7 reps the next week. They switch up weights and do a single, a triple, or go back to sets of 8. The point is that they stay open-minded and look for new ways to challenge themselves every time out.

4 / Have A "Me" Day

On those days when you're run down, feeling down in the dumps, or just have a bunch of stuff to do, pick something that will make you feel great when you walk out of the gym. Try to pick an exercise you know you're good at, or that you really like. Throw yourself an underhand pitch and smack that son of a bitch out of the park.

It may feel at first like this is setting back your program, but the truth is that you don't have to run yourself into the ground all the time. It's hard to get motivated when you aren't giving yourself a pat on the back every once in a while. Training is hard enough as it is.

If this isn't waking you up, it may mean you just need to take a day off and try again tomorrow. But before you leave, you could also reward yourself by ... punishing yourself. Do a couple sets of 25 or 50 of something will make you feel like you put in a great workout, even if it's not in your program. The punishment will relieve a lot of stress, your brain will reward you with a big blast of endorphins, and you'll leave the gym feeling a lot better than when you came in. Sometimes, that's the best you can ask for.

The secret to ABS

The secret to six pack abs... Or maybe there really isn't a secret.... Read on...

For so many of us having great abs, or a six pack has almost become a fad. A sexy slim waist, wash board abs, those "sex lines", its almost like magic, they seem to captivate the human eye. When I took a local poll asking, "What body part do you think women look at first on a man?", 9/10 of the responses were "abs" or "stomach".
Hell, if women love abs so much, no wonder so much of the male population bust their ass's to get those damn abs. Even those who do not train seriously try to achieve a 6 pack, but are they going about it the correct way? What is the correct way? Will thousands of crunches get the job done? What about those products seen on T.V.? "Get a six pack with 6 second abs in only three weeks!", or "Wear this belt as it tasers the crap out of you while you watch TV and you'll get abs in no time!" will they work? Probably not, unless you have the genetics of an ape on steroids, or are related to Ronnie Coleman or Jay Cutler. It seems as though many of those who are looking for a 6 pack are uninformed, and unfortunately ignorant, thus allowing the notion that getting a 6 pack is much more difficult than it really is. In this article you'll learn the truth about the abs, and how to properly go about getting a 6 pack in less time than you'd ever believe. Understanding The Muscle First lets try to understand the muscle group that is so often referred to as the "abs". The abdominal region is made up of four separate muscles, the internal and external obliques, the transverse abdominis and the rectus abdominis.

These core muscles are made up of your abs as well as your lower back. The abs assist the human body in the moving of the torso. Abs generally move in two main motions, flexion and rotation. If we are able to understand how each part of our abdominal regent moves, we will be able to sculpt our abs to their fullest extent and in little time. Rectus Abdominis

Where is it?
The rectus abdominis is a fairly flat yet wide muscle, and this is the muscle that many of us generally refer to as "the six pack". It is located between the sternum and pelvis. Though we call it a "six pack", in reality it is only one muscle. Which means they generally contract together at the same time, making it difficult to only target either the upper abs or lower abs, though it can be done with the correct exercise. How do they flex?
The rectus abdominis flexes as we move our torso in a forward motion and as we bring out pelvis upward. What exercises target the rectus abdominis?
Exercises such as the crunch, sit ups, pelvic tilt, leg raises, cable crunch, all help develop this area.

The Obliques (Internal & External)

Where is it?
The obliques are the muscles which run down both sides of our torso, one muscle on each side. The external obliques are those muscles which create that "V" shape, also known as "sex lines", which seem to drive the women crazy. The internal obliques, not surprisingly, lie internally, just under the external obliques, and are shaped like an inverted "V" and run in the opposite direction as the external obliques. How do they flex?
The internal and external obliques function in the same way, they can be exercised by means of rotation and/or lateral flexion of the torso. What exercises target the obliques?
Exercises such as the cross-body crunch, decline oblique crunch, dumbbell side bend, leg/knee raises, and plate twist all help develop the obliques.

Transverse Abdominis

Where is it?
The transverse abdominis are made up of extremely thin fibers are make up the deepest layer of the abdomen. How do they flex?
Well, the transverse abdominis is involved with abdominal compression. What does this mean? Well it means that this muscle provides fairly little movement and is useless in working out. What exercises target the transverse abdominis?
Should not be a concern, too little of movement to properly workout and will end up in a waste of time.

Nutrition & Developing Abs Often you will hear those experienced say "abs are made in the kitchen, not the gym." Many of the uninformed unfortunately believe just the opposite; sticking to a good ab routine will help them alone develop a six pack, wrong! Your bodyfat percentage plays a major role in the development of your abdomen region. Since the abdomen is made up of so many small muscles, it is difficult to see them unless your body fat is low. Generally most people begin to see their abs at around 12% bf, however every individual is different. Genetics play a fairly large role in developing the abdominal muscles. People often have different shaped abs, have different recovery periods for their abdominals and many of us hold body fat differently on our body, however in time we can all gain that sexy six pack. Generally it takes around 30 days to drop 1% body fat in a healthy manner, so the amount of time it takes to develop a 6 pack is different from person to person.

Many people are over anxious in developing their abs, so they seem to think that working them out everyday will speed the process up, this is entirely wrong.
Your abdomen muscles are like any other muscle, and should be worked the same way: hard and direct stimulation with a fair amount of a resting period in between each workout. However, it is known that the abs recover much quicker than most muscles in the human body, generally it takes 48 hours for them to rest.

A good rule of thumb with your abs is if they are still sore, continue to rest them, might sound stupid, but hey sometimes it just takes some common sense.

Will Supplements Help?

Yes supplements will help and aid your goal of getting a lean stomach or six pack, but that isn't to say that you should depend upon them to get to where you want to be. You must keep in mind that a good diet, cardio, and the right ab routine are the keys to getting that sixpack.

That is the real secret to abs... hard work... and nothing else...But they are damn worth it!

The benefits or rock climbing

While rock climbing is often seen as a way to get outside and enjoy nature, when done properly it can also provide many exercise benefits. No matter if you are interested in improving your cardiovascular health, toning muscles, or losing weight, rock climbing may be just what the doctor ordered!

Improved Cardiovascular Health

One of the most important exercise benefits associated with rock climbing is the effect on your cardiovascular health. Your cardiovascular system is composed of your heart, veins, arteries, and other components that help both in the delivery of blood to the heart as well as from the heart to the rest of your body. When your cardiovascular system is not working properly, you can experience negative results such as increased shortness of breath, dizziness, or heart attacks. Research has found that the only way to improve your cardiovascular system is by participating in exercise that stresses the heart and accessory organs. Some examples of cardiovascular activity include walking, biking, swimming, and, of course, rock climbing. If you have a low tolerance to cardiovascular activity, be sure to start slowly and work your way up. For example, you may want to start with five minutes of rock climbing, and add an additional five minutes each week until you are climbing for 30 minutes. Research by the American Medical Association has found that this amount of time is optimal in order to achieve the greatest cardiovascular health benefits.

Weight Loss

Another exercise benefit associated with rock climbing is weight loss. In one pound of fat there are 3500 calories. Therefore, in order to lose one pound of weight per week, you must eliminate 500 calories each day. This can be done in a number of ways. First, you can change your diet around so that you are eating 500 fewer calories. Secondly, you can exercise enough that you burn 500 calories. Finally, you can use some combination of diet and exercise in order to achieve your weight loss goals. While most people find that using a combination of these two components works best, exercise is probably the most important factor. Rock climbing at a moderate intensity for around one hour will burn around 400 calories.

Increased Muscle Tone

Finally, one of the most obvious exercise benefits associated with rock climbing is the increase in muscle mass and tone. Rock climbing is a great exercise because it targets muscles in the arms, chest, back, and even the legs. This makes it a great exercise for people who don't have a whole lot of time. They can get a total body exercise in with only one type of workout!

Superman's Workout

If there is one thing that has amazed over the years in the fitness industry is the amount of workout variations that there are. Here is Henry Cavill's workout plan to get in shape for his new Superman movie. And let me tell you, he got in shape!

Cavill’s goal was to dip below 8% body fat and build formidable definition in his abdominal muscles. His training was based on Tabata principles, using high-intensity intervals to burn maximum fat in the least possible time. Perform this bodyweight routine every day to build a legendary physique and the eight-pack to match.

Instructions Your goal is to perform five rounds of this four-exercise circuit. Do that and you’ll complete 500 reps of body weight exercise in a single session, with only 4 minutes of sustained rest. Build up to this target. “I could only do one round and a half, slowly, when we started,” admits Cavill.

Hindu press-ups x25

1) Place your hands and feet on the floor, feet wide apart and hands shoulder-width apart. You should be in an inverted V-shape, bent at the hips with your back straight.

2) Simultaneously bend your arms and drop your pelvis towards the floor. Move smoothly through the standard lower press-up position and then arch your back, keeping your pelvis low so that your head comes up towards the ceiling. Return to the starting position and repeat the move.
Rest: take 8 slow, deep breaths

Hindu squats x25

1) Stand with your feet hip-width apart, arms stretched out in front of you, palms facing down. Keeping your back straight, squat down low so that your glutes almost touch your heels.

2) As you move down into the deep squat, bring your arms to the side and drop them down to your ankles, swinging them back up in front of you in a rhythmical, circular motion as you rise back up. Perform each squat quickly to keep your balance.
Rest: take 8 slow, deep breaths

Bicycle crunches x25

1) Lie on a mat with your abs tucked in and the small of your back pushed hard against the floor. Bring your shoulders and head off the floor, keeping your fingers lightly touching your temples throughout.

2) Bring your knees up at right-angles so that your shins are parallel with the floor. Now push your right leg forward and bring your right elbow to touch your left knee. Repeat for the other side. That’s one rep.
Rest: take a 1 minute rest then repeat the circuit a maximum of five times

Burpee x25

1) Crouch down with your knees tucked into your chest and your hands flat on the floor, slightly wider than the width of a normal press-up position.

2) Kick your legs out backwards until they are straight, then bring them back to the start position. Push up quickly off your toes and do a star jump. Return to the start position. That’s one rep.
Rest: take 8 slow, deep breaths

Dorian Yates Back Attack

On this edition of Mr. Olympia workouts, we will see a complete opposite of Arnold's training style. Dorian Yates was famous for workouts lasting 30 minutes and only 1 working set per exercise.

Here is a back workout for encouraging improvements to lagging backs recommended by six-time Mr. Olympia Dorian Yates, who was ranked as having the second-best back in bodybuilding history in the March 2008 FLEX.

The back is the biggest and most powerful muscle group of the upper body. It is better to focus on the interaction of all the muscles in the back, rather than trying to compartmentalize and develop the largest muscles (upper lats, rhomboids, lower lats, trapezius and teres major) separately. Think of the back as one whole unit when you train, instead of breaking it down into its individual parts.

Technique is the single most important element of a successful program. Get a full stretch and contraction for every exercise. Growth and stimulation require a squeeze during the contraction. You must arch your spine when pulling the weight to achieve a full contraction. This comes into play for dumbbell rows by using muscular strength with an arched back to contract the lats at the top instead of relying on momentum.

Start with curl-grip pulldowns. A curl grip places the hands under the bar or handle (like you would hold the weight when doing curls) instead of over the handle. This will allow you to get your elbows farther back at the midpoint to ensure a complete stretch and contraction. Grip the overhead bar with an underhand grip, and bend your elbows slightly. Arch your spine and slightly lean backward, pulling the bar toward you until you get a complete contraction. Pause to squeeze with the bar just below your chin, before returning the load in a slow and controlled manner.

The pulldowns are followed by barbell rows. Focus on pulling with your lats. Bending your torso so that it is at a 70-degree angle to the floor instead of the conventional 45 degrees can facilitate this.

Seated cable rows will thicken the teres major and rhomboid muscles. Keep your elbows out, use a wide overhand grip on the bar and pull it to your lower chest.

Finish with deadlifts or hyperextensions for the spinal erectors. This workout should be done every six days; the single working set for each exercise should be to failure in the eight- to 10-rep range

Dorian Yates workout:

1 set x 8 reps of pulldowns

1 set x 8 reps of barbell rows

1 set x 8 reps cable rows

1 set of 8 reps hyper extension