Fitness for Busy Folk

Monthly Archives: February 2011

What is the Best Snatch Technique?

If you’ve been around the kettlebell community for a couple years you know that there is something of a rift between separate groups.

There is the ’hardstyle’ group and then there is the ‘sport’ group.

And they both have different methods for swinging and snatching kettlebells.

Many of them fight saying that the other is wrong.

So who is right?

Logan answers that question in his newest video.

www.KettlebellSnatch.net <<<==== Click To Check out the Video

He also gives you ideas on why speed is king, how intensity trumps duration and more.

There is also ziplining and cheetahs involved (not at the same time) so you know its good. :)

Check it out.

www.KettlebellSnatch.net <<<==== Click To Check out the Video

 

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301 Snatches in 10 Minutes?

All I can say is WOW!

If you’ve read Pavel’s Enter the Kettlebell you know part of the Rite of Passage is to complete 200 snatches with the 24kg kettlebell in 10 minutes.

This is a feat few people do…

Yet my friend Logan has gone far and above that with over 50% more in the same time with the same weight.

301 snatches! Imagine what you could do with that kind of SPEED and POWER.

Here’s the best part. Logan is going to show you exactly how he did it. (And in case you don’t know, Logan is not a very big guy, making this an even more impressive feat.)

www.KettlebellSnatch.net <<<==== Click To Check out the Video

He is releasing a series of videos that show you the benefits in speed, explosiveness, conditioning and strength. How this one exercise is better than most.

He is going to give you tips on technique that no one else is talking about.

Plus much more.

Go signup on this page and you’ll immediately get to watch the first video.

www.KettlebellSnatch.net <<<==== Click To Check out the Video

Don’t believe its possible? There’s proof too.

Personally, I’m excited to see what Logan has to share because no one is on this level.

P.S. Yes, you’ll have to enter your email on this page but it will be worth it to improve your speed, conditioning and snatch technique.

www.KettlebellSnatch.net <<<==== Click To Check out the Video

 

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Do This Bodyweight Workout 3 Times A Week For Optimum Results

The following is a Guest Post by Ryan Cooper of ExtremeBodyweightWorkouts.com:

I recently came up with this bodyweight workout and have been doing it for the past couple of weeks to test it out. So far I have enjoyed this bodyweight workout and must say it is highly effective at developing strength and lean muscle.

It is also a great circuit and cardio bodyweight workout that aids in fat loss and endurance building. Since I work out at home, I always need to find new ways to keep my workouts fresh to avoid becoming bored with them and hitting a plateau.

Doing the same routines week in and week out will not only drive you mad, but will limit your results and positive gains that you are striving for. Adopting the periodization training technique is crucial for anyone who never wants to hit the dreaded plateau and also to avoid unnecessary frustration.

Lets Get Into The Bodyweight Workout For Chest And Back

This bodyweight workout consists of 8 rounds with no rest. Try to get the workout done in under 30 minutes to ensure that you are pushing the pace throughout the entire workout. You will need either a TRX, or a bar so that you can do bodyweight rows with, no other equipment is needed.

Bodyweight Workout Round #1

  • Perform up to 40 regular push ups, then immediately perform up to 40 regular bodyweight rows.
  • Following the bodyweight rows, run in place for 1 minute.
  • At each 20 second time interval increase your intensity so when you reach the final 20 seconds you are running at 100% intensity.

Bodyweight Workout Round #2

  • Perform up to 40 wide push ups, then immediately perform up to 40 wide arm bodyweight rows.
  • Following the bodyweight rows, do jumping jacks for one minute.
  • For the first 30 seconds do moderate intensity jumping jacks, for the final 30 seconds increase the speed intensity so that you are at 100% of your capacity.

Bodyweight Workout Round #3

  • Perform up to 40 narrow push ups, then immediately perform up to 40 narrow grip bodyweight rows.
  • Following the bodyweight rows, perform jump squats for 1 minute

Bodyweight Workout Round #4

  • Perform up to 40 diamond push ups, then immediately perform up to 40 reverse close grip bodyweight rows.
  • Following the bodyweight rows, do lateral shuffles for 1 minute.
  • Make sure the area you are working out in is at least 10 feet wide in order to get the benefits of the lateral shuffles.

Bodyweight Workout Round #5

  • Perform up to 20 off set hand position push ups, have one arm wide and one arm narrow for these.
  • Switch hand positions once you reach 20 reps.
  • Then immediately perform up to 40 off set hand position bodyweight rows (same format as the push ups).
  • Following the bodyweight rows, run in place for 1 minute.
  • At each 20 second time interval increase your intensity so when you reach the final 20 seconds you are running at 100% intensity.

Bodyweight Workout Round #6

  • Perform up to 30 plyometric push ups, then immediately perform up to 40 regular bodyweight rows.
  • Following the bodyweight rows, do burpees for 1 minute.

Bodyweight Workout Round #7

  • Perform isometric push ups for one minute.
  • For the first 20 seconds, hold you push up position so your chest is a few inches off the ground.
  • For the next 20 seconds, hold your push ups position so that your chest is 10 inches off the ground.
  • For the final 20 seconds, hold your push up position so that you are nearly at plank position.
  • Then, immediately do this same format for the bodyweight rows.
  • After the bodyweight rows, do jumping jacks for one minute.
  • For the first 30 seconds do moderate intensity jumping jacks, for the final 30 seconds increase the speed intensity so that you are at 100% of your capacity.

Bodyweight Workout Round #8

  • Perform up to 25 dive bomber push ups, then immediately perform up to 40 low angle bodyweight rows (pull at your hip level).
  • Following the bodyweight rows, run in place for 1 minute.
  • At each 20 second time interval increase your intensity so when you reach the final 20 seconds you are running at 100% intensity.

This bodyweight workout should get you a great chest and back workout along with some good interval cardio work. If for some odd reason you do not feel this workout is doing anything, increase your rep count and add in an extra minute to the cardio exercises.

You can also repeat this workout up to 3 times, if you do that you will be toast. Whether you do a bodyweight workout or any other workout, make sure to change it up on a regular basis.

For more Extreme Bodyweight Workouts, check out Ryan Cooper’s blog HERE.

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Get Huge with the Renegade Row

The renegade row is an advanced abdominal movement that doesn’t even look like an abdominal movement. If you’ve tried them all – hanging leg raises, stability ball ab pikes, and planks – then you may want to give the renegade row a try.

The great thing about the Renegade Row is that you train your abs without spinal flexion. Repeated spinal flexion – like what is involved in Situps and crunches – has been known to damage spinal discs.

Here’s how to perform Renegade rows:

  • Practice the renegade row without using any weights. Get down on pushup position. Keep your back straight and abs tight.
  • Bring one hand off the floor, and bring it towards your chest as if you were rowing a dumbbell.
  • Squeeze your scapula muscles as you do this. You will notice that your body tilts to the opposite side. This is normal, but try not to tilt too much to keep the pressure on your abs.
  • Return your hands to starting position and repeat on the other side. Once you can do 15 repetitions of this movement on each side, it’s time to use weights.

Tips for a Better Renegade Row:

  • To make the movement harder, perform a pushup in between each row.
  • If you are having trouble keeping your body stable, spread your legs farther apart.
  • Keep the elbows of the bottom arm locked

Examples of BAD Form:

The reason why you must practice this movement without weights is that you can potentially hurt yourself when using heavy weights. Even a 10lb weight will make a huge difference in your training!

#1: Twisting

First mistake is that the body twists to the side when lifting weights. Nope, keep your body as straight as possible. If you need help with keeping your body stable, then spread out your legs, but do not place pressure on your spine by twisting to the side:

#2: Doing High Reps

Renegade rows are not a high rep movement. If you can do more than 10 reps per side, then it’s time to add some weight to your workout. The following video is a variation of the renegade row, but it’s absolutely useless to do so many repetitions:

Examples of GOOD form:

Here’s how to do them RIGHT:

http://www.youtube.com/watch?v=3Ou5hOooyBU&feature=player_embedded

All I can say is WOW! Notice how straight her body is. No twisting and no jerking the weight. A nice, controlled movement from beginning to end. If you can’t do the rep, then don’t do it.

Renegade rows are just one of the awesome muscle building movements used by Craig Ballantyne in his new Muscle Massacre program. Click here for more information.

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The TOP Carbs & Proteins for Lean Muscle Gains

Did you see episode #2 of the Live Large TV show yet?

In this episode muscle building expert, Vince Del Monte reveals the #1 exercise you MUST perform before every leg workout; the top muscle-building carbs & proteins; how to start a career in the fitness industry and a really cool segment with him in KeyWest Florida and some famous fitness celebrities.

You Don’t Want To Miss This:

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

Choose from one of Vince Delmonte’s fitness programs:

  • 21 Day Fast Muscle Building
  • 1000 Rep Muscle
  • No-Nonsense Muscle Building
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The BEST Morning Ritual To Build Muscle

Last week, muscle building expert Vince Del Monte released a 100% free TV show that exceeded any expectation you could ever ask from him. Simple put, You GOTTA See This!

In this episode Vince talks about a “Morning Ritual” that is designed to alkalinze your body to combat the acidity we create from toxins in our food and environment and to ensure our bodies have the ability to burn fat and build muscle. I, personally, am starting this 5-minute morningritual to get my body “cleaned out” and feeling healthier.

Plus you’ll learn how to start living large OUTSIDE of the gym in all areas of your life. Don’t Miss This:

http://www.youtube.com/watch?v=t60yMycRjxE

Choose from one of Vince Delmonte’s fitness programs:

  • 21 Day Fast Muscle Building
  • 1000 Rep Muscle
  • No-Nonsense Muscle Building
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What are Muscle Building Complexes?

A muscle building complex is where you string together a bunch of movements that flow well together and perform them for a few repetitions. There are complexes that involves performing just 1 repetition per movement, and others that involve doing 6 repetitions per movement.

Complexes take your workout to a whole different level. You’re able to train a lot of muscles in a very short period of time, making them an amazing muscle building technique. A technique that very few muscle building programs include.

You can do complexes with Kettlebell, Barbells, or Dumbbells. I love Kettlebell training, so here’s a great Kettlebell complex:

  • Kettlebell Clean x 6 reps
  • Kettlebell Front Squat x 6 reps
  • Kettlebell Press x 6 reps
  • Kettlebel Row x 6 reps
  • Kettlebell Swing x 6 reps
  • Rest 1 minute, and repeat 2 more times

You can also do this same complex with dumbbells. To do it with a Barbell, replace the swing with a romanian deadlift.

Use a weight that you can use for your weakest lift, but that is still challenging.

To make the workout more challenging, try and complete more rounds.

Complexes vs. Circuit Training

Complex training should not be confused with circuit training. Complexes involve performing a series of exercises that:

  • Flow well together
  • Use the same load
  • Are performed with one piece of equipment
  • Are performed in the same space

With circuit training, you can break all of those roles. The only thing Complexes and Circuit have in common is that you perform a series of movements without rest.

Popular Complex:

Complexes are used by MMA fighters as a conditioning tool. The most famous complex is Randy Coutures:

He’s doing:

  • Barbell Rows
  • Barbell Upright Rows
  • Barbell Overhead Press
  • Barbell Good Morning
  • Barbell Split Squats
  • Barbell Back Squat into Behind the Neck Jerk
  • Barbell Straight Leg Deadlift

How do Complexes build Muscle?

Complexes work a lot of muscle mass at once, causing a huge release in Human Growth Hormone and Testosterone. So as long as you eat right and rest properly, you will gain muscle.

Few warnings:

  • Do not over-do complex training. It’s a great regimen, but do not do it more than once per week.
  • Complexes will not build strength. The easiest way to hurt yourself is to go heavy on your complex training.

If you’d like a great complex routine, then grab Craig Ballantyne’s Muscle Massacre. Click here for more information.

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Gaining Muscle with Bodyweight Training

I’ve written a lot of great article on gaining muscle with bodyweight training. I thought I had covered all the techniques out there. However, Craig Ballantyne proved me wrong. He’s come out with an amazing technique in his new Muscle Massacre training regimen.

Here it is:

  • Choose 2 movements
  • Perform half of your maximum repetitions for each movement
  • Alternate between the two for movement for 8 total sets

Craig uses dips and chinups in his routine. He does them at the end of the weight training portion. Here’s sample workout B (bodyweight supersets are the end)

Which exercises should you choose?

You want to choose challenging bodyweight movements. If you can do more then 15 repetitions of a movement, it’s probably not a good idea to choose that movement. Here’s a few good movements to use with this technique:

  • Squat Jumps
  • Pullups/Chinups
  • Dips
  • Close Grip Pushups
  • Bulgarian Split Squats

These are usually challenging movement for most people. If you can do more than 15 repetitions for any of these movements, then you need something more challenging.

Weight Training + Bodyweight Training

For maximum progress, combine bodyweight training with weight training. Although you can gain muscle with bodyweight movements alone, it is much easier to get the job done if you include bodyweight movements.

Bodyweight movements such as the one mentioned above are necessary for developing whole body strength. Movements are such as chinups and dips are stables of all muscle building movements.

In addition, you can add a little weight to dips and chinups to make them even harder. Remember, the goal is maximum progress, so make sure you train hard!

Other Bodyweight Muscle Building Strategies

There are many other ways to build muscle with bodyweight movements that are very similar to this one. One of them is Time/Volume training, developed by Nick Nillson.

Here’s how to do Time/Volume Training:

  • Choose a movement.
  • Perform 3 repetitions, rest 10 seconds.
  • Keep going until you can not do 3 repetitions for 10 seconds break. Extend the break to 20 seconds.
  • When 20 seconds gets tough, rest for 30 seconds.
  • Continue in this manner for 15 minutes.

Time/Volume Training, the bodyweight training method that Craig Ballantyne uses, and the 10-minute Squatting method, are all ways to increase the volume of your exercise will keeping the time really low.

So what it takes more bodybuilders 2 hours to do, you’re doing in less 45 minutes. That’s how long Craig Ballantyne’s workouts last! Click here to check out his latest Muscle Massacre routine.

If you want to build muscle using only bodyweight movements, then check out his Bodyweight Bodybuilding routine.

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How to Structure a Day of Eating for Mass

I was out with a friend of mine the other day. This guy has a six pack year-round. Not because he trains smart or diets good, but because he has a super fast metabolism. He’s been trying to gain muscle for quiet some time.

I asked him about his progress, and he told me he’s been training a lot. He’s seen some success as well, but not a whole bunch. It takes him a long time just to pack on 2 lbs of muscle.

Then I asked him about his eating. He claimed that he eats a lot, but was unable to give me exactly what he ate in a 24-hour period. Now, I don’t expect him to remember every little thing but…wait a second, he SHOULD know what he’s eating.

Here’s why:

If you’re trying to pack on muscle mass and are NOT writing down what you eat, you’re doing yourself a dis service. Also, you need to take that data, and focus on planning out a better diet involving more food then the day before.

Structure is the key. And here’s how you structure a day of eating for muscle mass:

  • Eat as soon as you wake up. It can be a protein shake, or a handful of almonds. Get something in your stomach.
  • If you work, or go to school, then pack all your meals the night before. Have them ready, in the bag, so all you need to do is grab your bag in the morning.
  • Keep yourself on a timer. Most smart phones these days have a nice calendar/timer app that allows you to fill in reminders. If possible, go even further and type in what you’re supposed to eat at what time.
  • Keep a tally of what foods you eat and how much you have left. When you get low, hit the super market.
  • Prepare all your meals ahead of time.

That’s the basics: plan, plan, plan, and stick the schedule. Without discipline, you will not see success.

Now, along with an awesome diet, you need a solid muscle building plan. The best one out right now is Craig Ballantyne’s Muscle Massacre. Click here for more information.

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What is the Dumbbell Reverse Lunge Exercise?

The dumbbell reverse lunge is a lower body movement targeting the quadriceps muscle. Other muscles worked include hamstrings and glutes. Here’s how you perform the movement:

  • Stand with your feet shoulder width apart. Keep your hands to the sides. To practice this movement, perform them without weights, or with light weights.
  • Look straight ahead during the entire movement. This will keep your spine in alignment. Pull your shoulder blades together, chest out, and abs tight.
  • Now take a step back with one foot, and lower your body until the rear knee touches the floor.
  • Stand up, and bring the rear foot back to starting position. Repeat with the other leg.

Biggest Mistakes with Lunging

The first major mistake people make with lunges is bending their front knee past your toes. With the reverse lunge version, this problem is solved, since you’re moving your back leg. However, this can still occur if you do not take a big enough step back with your rear leg.

Another mistake is that the rear knee does not point straight down. This is a problem seen by beginners with week legs. They’re knees wobble and point to the side. Or they twist their legs so that the side of their foot is resting on the floor.

Make sure that only the toes of your rear leg are touching the ground. Your heels are up off the floor. If you are having this issue, then practice the movement as part of your warmup before a workout, but perform a squat variation in the actual workout.

Squats will help strengthen your legs up so that you can eventually do lunges.

Third mistake people make is leaning foreward when performing the lunge. Once again, this problem is usually prevented with the rear lunge version. However, it is still possible to lose your balance.

The key to preventing this mistake is to keep your abs tight, head looking forward, and back straight. Remember to practice the lunge without weights first.

Sample Workout

Here’s a great routine by Craig Ballantyne using the Dumbbell Reverse Lunge:

Superset #1:

  • Dumbbell Reverse Lunge
  • Stability Ball Jackknives

Superset #2:

  • Dumbbell Romanian Dealifts
  • Elevated Pushups

Superset #3:

  • Dumbbell Rows
  • Stability Ball Leg Curls

Timed Bodyweight Intervals:

  • Bodyweight Squats
  • Pushups
  • Planks/Side Planks
  • Touchdown Lunges/T-Pushups

If your goal is primarily muscle building, then skip the bodyweight intervals. For a full muscle building workout, check out Craig Ballantyne’s Muscle Massacre. Click here for more information.

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