Fitness for Busy Folk

Category Archive: Featured Articles

The Best Trapezius Exercises You Have Ever Done

If you want to look like a superhero when your arms are covered, you need to work your trapezius, or traps for short. Big traps also give you a very convenient shelf on which you can rest the bar when doing squats; you won’t need one of those novice bar pads if you build bigger traps.

Your traps make up a large part of your upper back and consist three areas which, while they work together, also have distinct functions all of their own.

The Upper Traps, often called the yoke, rises up from your shoulders to the base of your skull. Its main job is elevation of the shoulder girdle which means shrugging your shoulders upward in a movement called elevation. Because of this, the most common way to pump up the upper traps is with barbell or dumbbell shrugs but, as you’ll see later, there are other exercises that you can do that will get the job done.

The Middle Traps work with your rhomboids and is located on and between your shoulder blades. The middle traps are responsible for drawing your shoulders back and together – a movement called retraction. This is an important movement for thickening your upper back and maintaining good posture.

The Lower Traps are located on and below your shoulder blades and are responsible for shrugging your shoulders downward in a movement called depression. Keeping your shoulders down means you will have greater shoulder stability, which will carry over to having better shoulder health and performance.

So, now you know a little more about the anatomy and function of your traps, it’s time to add some meat to this all important muscle group!

When to work your traps?

There are two main schools of thought when it comes to trap workouts – do them as part of your shoulder workout or do them when you train your lats. Both options can work well, so really it’s just a matter of trying both and seeing which works for you. Of course, if you are serious about bulking up your yoke, you could train them on a separate day so you can prioritize them.

Sets and Reps

While six to twelve is the most commonly prescribed rep range for muscle building, lower and higher reps can work too. To avoid a muscle-building plateau, try using a variety of rep ranges in your training e.g. do low reps/heavy weights for four weeks, moderate reps/weights for four weeks and then high reps/low weight for four weeks.


Before you get into your workout proper, make sure your muscles and joints are properly prepared by doing some light cardio, joint mobility and dynamic flexibility exercises. Round off your warm up with one or two light sets of the exercises you are about to do.

The Trap-Building Workout

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Exercise Descriptions

Barbell Cuban Press to Overhead Shrug

Method: Hold a barbell with an overhand, slightly wider-than shoulder-width grip. Bend your arms and pull the bar up the front of your body to your sternum. Keep your elbows high. Rotate your arms and bring the bar to your forehead. Press the bar up and overhead to full arm extension. Then, keeping your arms straight, shrug your shoulders up as high as you can. Reverse the movement to lower the bar and repeat.
Variations: This exercise can also be performed using dumbbells or even a low cable.

Bench Shrugs

Method: Sit on the edge of a bench with your hands either side of your hips, fingers pointing forward. Extend your legs in front of you. Swing your hips forward so your butt is clear of the bench. Keeping your arms straight, shrug your shoulders and let your body sink down. Push yourself back up again. This is essentially a reverse shrug.
Variations: Bend your legs to make this exercise easier or, for a more demanding workout, do the exercise using parallel bars instead of a bench so you have to lift your entire bodyweight.

Band Pull Apart

Method: Hold and raise a resistance band at shoulder-height with your arms extended out in front of you. Shrug your shoulders back, open your arms and stretch the band out across your chest. Return to the starting position and repeat. This is an excellent postural exercise which is especially good for us desk warriors!
Variations: This exercise can also be performed leaning forward – like a bent over row.

Barbell High Pulls

Method: Think of this exercise as a power version of the upright row. Hold a barbell with an overhand, slightly wider than shoulder-width grip. Bend your knees slightly, hinge forward from the hips and lower the bar to knee-height. Do not round your lower back. Drive your hips forward, extend your legs and use this momentum to help you pull the bar up the front of your body to around chest-height. Make sure your elbows are higher than your hands and shrug your shoulders upward at the top of the movement. Lower the bar and repeat.
Variations: This exercise can also be performed using dumbbells or kettlebells which will allow you to work one arm at a time. Single arm high pulls are often called “lawnmowers” because you’ll look like you are trying to pull-start one.

Bat Wings

Method: Lie facedown on a bench with a dumbbell or kettlebell in each hand. Row the weights up and into your armpits and hold them there for as long as you can. Keep your elbows tucked in, your wrists straight and your shoulder blades squeezed back and together for the duration of your set but do not hold your breath.
Variations: This exercise can also be performed using a barbell.

The trapezius might not be as glamourous of a muscle as the pecs or biceps but you can always spot a serious strength trainer by the size and thickness of his traps. Prioritize trap training for a few months and you too will develop that look of power and strength.

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Burpees Mass: Is it Possible?

burpees mass

Burpees are one of the cornerstones of bodyweight training. Taking little space and no equipment, they can be performed just about anywhere and can be modified so that they provide an appropriate challenge for beginner, intermediates and advanced exercisers alike. There is no doubting their effectiveness but are they suitable for building muscle mass? Good question! Before we get into that discussion, let’s revisit the burpee so that everyone knows how to do one properly…

Proper Burpee Performance

  1. Stand with your feet together and your hands by your sides
  2. Squat down and place your hands flat on the floor either side of your feet. Make sure you drop your hips down below shoulder-height
  3. Jump your legs back and into the push-up position. Your feet, knees, hips and shoulders should form a perfectly straight line
  4. Bend your arms and lower your chest to lightly touch the floor
  5. Extend your arms and push back up
  6. Jump your feet back up to your hands. Keep your hips down and try not to round your lower back too much
  7. Leap up and into the air
  8. Land on slightly bent knees and repeat

You can make burpees less demanding by omitting the push-up and/or jump. With practice, you should be able to merge some of the phases together i.e. lower yourself down into the push-up while simultaneously jumping your legs to the rear.

Burpee Variations Include…

  • Travelling burpees – jump for distance instead of height
  • Double push-up burpees – two push-ups instead of one
  • Lateral jump burpees – jump sideways over a low hurdle
  • 180 degree burpees – do a half turn jump
  • Single-limb burpees – do a single arm push-up or squat

Burpee Benefits and Drawbacks

Burpees work virtually every muscle in your body, which means they are a very efficient way to get your workout. Your body has to work in a coordinated way, which make burpees a very athletic movement. The inclusion of a jump means that your legs get a great workout and may improve your general jumping ability and working so many muscles simultaneously means that your heart and breathing rate will rocket, delivering a terrific cardiovascular workouts while burning a lots of calories.

But, do all of these benefits add up to a great muscle building exercise? Sadly, they do not. While burpees will improve your muscular endurance, help you burn fat and develop a high level of fitness, they are not a good way to develop serious muscle mass – a process properly called hypertrophy.

There are a couple of reasons why burpees are not effective muscle builders…

  • Too Little Overload – there is no denying that burpees are hard but their demand comes from the cumulative volume of movement rather than the direct overload placed on your muscles. To make your muscles bigger, they need to be exposed to a significant overload – usually in the form of a heavy weight. Insufficient overload means to stimulus for muscle growth.
  • No Sustained Muscle Tension – when you do burpees, your muscles are only under load for a very short time – even if you do a lot of reps. Each push-up is punctuated with a period where the legs are doing all the work and each squat and squat jump is punctuated with a period where the upper body is more dominant. Sustained tension is an essential part of building muscle and most experts agree that muscles need to be under tension for 40 to 60 seconds for best hypertrophy results.

Better Mass Building Exercises

Let me reiterate; burpees are brilliant but they are a conditioning exercise rather than a serious mass builder. If you want to build mass using bodyweight exercises, there are better choices than burpees. The following exercises, for example, will expose your muscles to sufficient overload and sustained time under tension – the prerequisites for muscle growth.

Push-Ups – targeting your chest, triceps and shoulders, push-ups are the bodyweight equivalent of that champion barbell exercise, the bench press. Elevate your feet or strap on a weighted vest to make this exercise more demanding or, for the hard-core exerciser, perform one-handed or even handstand push-ups.

Squats – squats are the king of exercises but bodyweight squats do not generally provide enough overload to trigger muscle hypertrophy. Remedy this by wearing a weighted vest or backpack, holding a heavy object to your chest or even doing them with your training partner on your back. Advanced exercisers can really crank up the intensity by performing one-legged squats, which are sometimes called pistols.

Pull-Ups – targeting your lats and biceps, pull-ups are an excellent mass building exercise. Perform them in a variety of ways to maximize muscle growth i.e. overhand, underhand, with a narrow grip, wide grip or neutral grip.

Body Rows – body rows also work your lats but horizontally rather than vertically which means they replicate exercises like barbell bent over rows, seated cable machine rows and dumbbell single-arm rows. Easier than pull-ups, body rows are a viable alternative if you are unable to lift your bodyweight using just your arms.

Lunges – bridging the gap between regular and single-leg squats, lunges place an emphasis on one leg at a time and are a great way to work your butt as well as your quads and hamstrings. Use a slow and deliberate tempo to maximize the muscle building potential of this exercise and add some extra weight by holding a heavy object in your hands.

Dips – targeting the chest, shoulders and triceps, dips are a great mass building exercise. Leaning forward into the dip will emphasize your chest while a more upright position emphasizes your triceps. Hold a weight between your knees, tie a weight around your waist, and wear a weighted vest or a backpack to make this exercise more demanding. Parallel bar dips are generally more effective than bench dips.

If you are serious about building mass, you need to choose exercises that overload specific target muscles rather than work your whole body simultaneously. You only have to compare the muscular development of a top class bodybuilder to a top class Olympic lifter to see how true this is. By all means include some burpees in your workout but use them as a conditioning finisher after you have completed your mass building exercises.

Patrick Dale is an ex-Royal Marine and owner and lecturer for fitness qualifications company Solar Fitness Qualifications Ltd. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles and several Internet fitness videos. Patrick practices what he preaches and has competed at a high level in several sports including rugby, triathlon, rock climbing, diving and trampolining and, most recently, powerlifting. He is also an active personal trainer with a wide number of clients ranging from athletes to average Joes and Joanne’s. When not lecturing, training, researching or writing, Patrick is busy enjoying the sunny climate of Cyprus where he has lived for the last 12-years.



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How to Safely Navigate the Grocery Store

Whether you are trying to get leaner, build muscle or simply be healthier, the food you eat is paramount to your success. Unless your own private chef makes all your meals, you most likely will have to brave the aisles of your local supermarket from time to time. Unfortunately, most supermarkets seem designed to derail your best dietary efforts, so it’s important to learn how to safely navigate the rows and rows of junk food that are waiting to jump into your shopping cart. This way you can find what you REALLY should be eating.

Here are some tried-and-tested supermarket survival strategies for you to use next time you have to do your grocery shopping:

Never shop for groceries when you are hungry

Low blood glucose can play havoc with even the hard core dieters, so never go grocery shopping when you are hungry e.g. on your way home from the gym. Shopping when you are hungry all but guarantees that your cart will end up full of fast-acting, refined carbs – exactly what your body thinks it needs to get your blood glucose levels back up to normal. If you go grocery shopping when you are hungry, it’s virtually inevitable that you will break your diet and buy a bunch of junk you just don’t need or would even otherwise want. Make sure you are well-fed before you head to the supermarket to avoid falling into this trap.

Make a list

Wandering aimlessly up and down the aisles of your local supermarket while trying to make up your mind what you need to buy makes it much harder to buy the healthy food you need. However, it’s only when you get home and start trying to construct healthy meals that you realize that one or several vital ingredients are missing and you end up having to simply eat whatever you have in the house – inevitably something unhealthy. Instead, make sure you write a list in advance so that, when you get to the supermarket, you know exactly what you need for the coming few days. That way you have no excuse for breaking your intended diet. This may mean planning your meals in advance but trust me that will make your diet and your life much easier.

Do not bulk buy treats

Most of us enjoy the occasional treat or cheat meal and why not – we train hard and eat clean 99 percent of the time. However, bulk-buying treats is a recipe for dietary disaster because if you have junk food in your house, you will eat it. It might make good financial sense to pick up that “buy two, get one free” pack of cookies but any financial saving will be undone when you eat all three packs in a moment of late-night weakness. Treats are fine; binge eating is not. If you do have the occasional treat or cheat meal, only buy enough for one portion.

Develop a hunter-gatherer mentality

Although there is no need to go 100 percent Paleo, you will find it much easier to survive the supermarket if you start thinking like a hunter-gatherer. As you roam the aisles, look for foods that have a close relationship with nature and fill your shopping cart with those items. Meat, vegetables, fruit, nuts, and seeds – all of these foods occur naturally and are, by large, important ingredients for a healthy lifestyle. In contrast, instant noodles, Pop Tarts, breakfast cereals, processed meals and other junk food are not what you’d ever call natural so leave them where they belong – on the shelves. Remember, if you could pick it off a tree, dig it out of the ground, catch it or kill it yourself, it’s a natural food and will do you good. If it’s more chemical than real food, it, quite obviously, won’t.

Stick to the outside of the supermarket

Most supermarkets are designed with the fresh, more natural products on the outside of the store and the processed foods on the aisles in the middle. While this is not always the case, it’s true often enough. With this in mind, it makes sense to avoid the middle aisles of most supermarkets if you want to avoid being tempted by processed junk food. Also, read the aisle headings and banners so you can avoid walking down to the places where junk food is literally waiting to leap off the shelves and ambush you. If you are looking for free range eggs, don’t wander off down the cookie aisle!

Read the labels

Most of the food you eat should be made up from very few ingredients because, as a rule, foods with the fewest ingredients are generally the healthiest. Whenever you are contemplating buying a new food, particularly one in a packet or box, take a moment to see that is on the ingredient list before you decide to buy it. Look for things like a high sugar content, high fat content, artificial additives and, of course, caloric value per serving. Make every purchase you make an informed choice and remember, if you cannot pronounce an ingredient, you probably shouldn’t be eating it! This is true even when you are looking at foods in the so-called health food section as many low fat/low sugar foods are chock full of artificial nastiness.

Stay strong ‘till the end

Many supermarkets put special bulk buy offers and candy bars near the checkouts. Why? Because they know that, while you are waiting in line, you will be tempted to pick up that week’s special offer even if it’s something you never wanted in the first place. Like the last set of your workout, make sure you stay strong to the end; you’ve managed to safely negotiate the whole supermarket so don’t weaken now! Keep your head down, your hands on your cart and avoid their attempts to derail your diet.

Now you know how to survive the supermarket. Exercise is only half of the equation when it comes to getting in shape or losing fat so make sure you pay at least as much attention to what you eat as you do your workouts if you want to maximize your results.

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How Squats Help Burn Fat

Squats are often described as the king of strength training exercises. This nickname is well deserved because squats are amongst the most effective and efficient exercises around. Anyone who wants to build muscle and strength would do well to include hard and heavy squats in their strength training routine.

In fact, squats are so effective that entire workout programs have been built around this magnificent exercise, the most well-known being the infamous 20-rep squat routines that date back to the early days of the physical culture movement. Combined with copious amounts of milk, 20-rep squat routines all but guaranteed that anyone brave enough to commit to very hard squatting three times a week would put on an appreciable amount of muscle mass in as little as six weeks. For more information about this kind of program, please check out “Super Squats” by Randall J. Strossen PhD.

Squats are good for more than just building muscle and strength and can also help you burn fat – both directly and indirectly. Many people make the mistake of focusing on cardio when it comes to burning fat and getting lean but, in actuality, squats may well help you get leaner, quicker.

Squatting Benefits

Squats are an effective fat loss tool because they involve a large number of muscles working simultaneously. This means that performing squats uses a whole lot of energy and as fat burning is all about creating a caloric deficit, exercises that use a lot of energy are very valuable. Broadly speaking, squats use every major and many minor lower body muscles and when performed using a barbell, dumbbells or any other heavy object held across the shoulders or in the hands, many upper body muscles too.

Because squats use so many muscles at the same time, not only do they use a lot of energy, they also crank up your heart and breathing rate which means they provide a cardiovascular workout not dissimilar to interval training. Interval training has long been associated with enhanced fat burning.

Additionally, squatting can be intense and several sets of squats will produce a dramatic increase in your metabolic rate because of something called EPOC. EPOC is short for Excess Post-exercise Oxygen Consumption. In simple terms, a hard set of squats produces a lot of lactic acid which results in that burning sensation you feel in your thighs. Removing lactic acid from your muscles and blood takes a lot of oxygen and therefore energy which means that your metabolic rate (the rate at which you burn calories) increases not only while you are exercising but also for hours afterward. If you have ever felt really warm for several hours after a hard workout then you have experienced EPOC for yourself already. If you haven’t, maybe you need to start cranking up the intensity of your workouts so you too can enjoy this fat burning phenomenon!

Squats and Hormones

Because squats are such a demanding exercise, performing this exercise also affects your hormones. The three most notable ones being growth hormone, testosterone and insulin.

Growth hormone and insulin are anabolic or muscle building hormones. The more muscle you have on your body, the greater your metabolic rate will be and the more calories you will burn on a daily basis. Like a big-engined car uses more fuel than a compact, increasing your muscle mass will increase your fat burning capabilities. In addition to building muscle, growth hormone and testosterone also promote fat burning.

Squats also increase your insulin sensitivity. Insulin is produced by your pancreas and is the hormone predominately responsible for ferrying nutrients into your muscles and liver. However, if these cells are not insulin sensitive, these nutrients can end up in your fat stores instead. Because squats affect so many muscles at the same time, they do an excellent job at increasing insulin sensitivity which ensures that nutrients are preferentially shunted into your muscle cells and away from your fat cells.

Squat Performance

There are lots of different types of squat you can do but each one shares certain performance similarities irrespective of whether you are holding a barbell across your shoulders, a sandbag in the crooks of your elbows or just performing bodyweight squats…

  • Stand with your feet between hip-width and shoulder-width apart. A narrow squat emphasizes your quads while a wider stance increases the involvement of your adductors or inner thighs. Taller people often find a wider stance more comfortable.
  • Keep your weight on your heels to take stress off your knees. Flat, firm-soled shoes make this easier.
  • Keep your chest up and shoulders back at all times and look straight ahead. Do not round your lower back.
  • Initiate the descent by pushing your hips back and then bending your knees. This will ensure you get maximal glute and hamstring recruitment and help keep your knees behind your toes – important for preserving knee health. Push your knees outward to ensure your hip abductors work as hard as your quads, glutes and hamstrings.
  • Descend until your thighs are roughly parallel to the floor. Half squats will only give you half results! If you are unable to reach this depth, make sure you work on your flexibility until you can.
  • Inhale as you descend and then exhale as you stand back up.

Types of Squats

While the barbell back squat is the most well know version of this exercise, there are lots of other variations that can be similarly effective:

  • Bodyweight squats
  • Squat jumps
  • Split squats – with or without elevating the rear foot
  • Front squats
  • Overhead squats
  • Safety bar squats
  • Trap bar squats
  • Dumbbell squats
  • Zercher squats – bar held in the crook of the arms
  • Jefferson squats – bar held between the legs
  • Hack squats – bar held behind the legs
  • Goblet squats – single dumbbell or kettlebell held in front of the chest
  • Wall squats

Whether you train at home or in a gym, for fat loss or building strength or muscle mass, squats will help you reach your goals quicker than any other exercise. They might not be the easiest exercise but it is their lack of ease which makes them so effective. Squat hard and often and you’ll soon experience the power of the squat!

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Third World Vegetarian Muscle Building – Part Two

Welcome to the second installment of our muscle building series. If you recall, in the first post I introduced our friend from India who desperately needed to gain some weight. After analyzing his diet, we found that he simply wasn’t eating enough food.

If you’ve been having trouble putting on muscle, then you absolutely can not ignore proper nutrition. Please take a moment to read my response to our friend here.

In the first installment we learned that our friend was basically doing a few sets of calisthenics, and lifting a 10kg weight, which is approximately 20 pounds.

The Basic Routine

Let’s start off with a basic 2-day per week routine that targets the entire body using the equipment that Dude X has. I’m assuming the 20 pounds he has are a pair of dumbbells, or a single dumbbell, as a typical olympic barbell weighs 45 pounds.

The following are two great videos that show exercises you can do at home with limited equipment. I only want you to watch these videos for the exercises. I will show you the workout after the videos.


So the movements are:

  • One-arm Rows
  • Clapping or Regular Pushups
  • Overhead DB Presses
  • DB Curls
  • Triceps Extensions
  • Shrugs

We also need to hit the lower body:

The movements are:

  • Squats
  • Back Lunges
  • Front Lunges
  • Explosive Jumps
  • Stiff Leg Deadlifts

The Workout

There are many ways of organizing a routine, but one of the best tried and true forms is something known as supersets. A superset is where you alternate between two exercises, preferably those that target two opposing muscle groups.

So I’ve built two different workouts that Dude X, and anyone else looking to put on muscle, can alternate between.

Workout A

Superset #1

  • Front Lunges x 10 reps each side
  • One-arm Rows x 15 reps each side
  • Rest 1 minute

Superset #2

  • Shrugs x 20 reps
  • Explosive Jumps x 10 reps
  • Rest 1 minute

Superset #3

  • Dumbbell Curls x 10 reps
  • Tricep Extensions x 10 reps
  • Rest 1 minute

Workout B

Superset #1

  • Stiff Legged Deadlift x 15 reps
  • Squats x 10 reps
  • Rest 1 minute

Superset #2

  • Overhead DB Presses x 10 reps
  • Back Lunges x 10 reps

Finish off 3 max sets of pushups in any variation.

Now, here’s the thing – I’m not one of those guys that lift super heavy, but I do believe in using challenging weight. And 20 pounds might be challenging for Dude X right now, but it won’t be so challenging once Dude X gets stronger.

So, what do you do? Here’s a couple of things you can do:

#1 – Extend the Set

The thing is, your muscles don’t know exactly how much weight you are lifting. This is why we are able to put on muscle with only bodyweight movements.

One key technique to use is to extend the set. This is exactly what it sounds like – find a way to keep the pressure on that muscle, so that your body starts to feel as though it’s lifting a thousand pounds.

Here are some methods you can use:

Method #1 – Drop Sets

Drop sets are where you start with a single exercise, perform 8-10 repetitions, reduce the weight, perform another 8-10 repetitions, reduce the weight again, and perform a final 8-10 repetitions.

You can also mimic this method using bodyweight training, by changing the angle of your exercise and making it gradually easier. For example, start of with a set of decline pushups with your feet elevated, followed by a set of regular pushups, and finish off with a set of incline pushups with your hands elevated. These are known as mechanical drop sets.

Method #2 – Ladder Sets

Think of climbing the ladder. With each step, you go higher and higher. So with ladder training you start off performing low repetitions, say 5 reps. Rest 10-15 seconds, then perform 6 reps. Rest 10-15 seconds, then perform 7 reps. Keep going until you get to a set of 10 repetitions.

The purpose of extending the set is so that your muscles feel as though you’re lifting heavy weights, when you’re actually not.

#2 – Increase Frequency

Arnold Schwarzenegger used a double split, 6-days per week routine. This meant that he was hitting each muscle group 3 times per week! Compare that to modern-day routines that involve hitting a muscle groups once a week, and you can see why the legend was able to produce such great results.

Our basic routine to Dude X was 2-days per week. Add another other training day and see how your body responds. Once 3-days per week is doable, then do 4-days per week. Of course, after each extra training day, you will need to also increase your overall caloric intake or else you will lead to burnout.

The great thing about high frequency training is that you shift gears from training to build muscle/lose weight to training to fuel your workouts. Your workouts become the standard of when you should increase your caloric intake. So if you find yourself feeling tired after a workout, or unable to complete a set, then you know it’s time to eat more!

#3 – Lift Faster

The key to more muscle is to recruit more muscle fibers, and the best way to recruit more muscle fibers is to lift faster!

Take a look at sprinters: they run FAST! And yet, they are JACKED!


My neighbor is a perfect example. He’s a sprinter and stays jacked 365 days out of the year. He doesn’t lift heavy weights, in fact he advises against lifting heavy. All he does is sprint. It is simply the act of moving fast, and pushing his body off the floor to propel forward – that is what is building all that muscle on his body.

So don’t think you need lift MASSIVE amounts of weight to build a decent physique. If you can do it with just bodyweight exercises, then you can also do it with light dumbbells.

Helping you more build muscle every day,

  • Parth Shah

PS – The proper guide is a huge key to success.

Why go through the painful and long-drawn process of guessing through a workout routine? Sure, I’ve given you a great program, but this is a starting point. The program I provided will work for the first month, maybe two months. Then it’s up to you to implement the intensity techniques and take it from there.

Why not just get an already done-for-your program that WORKS? It’s been tested. It’s been done by thousands, and best of all, you actually don’t need ANY weights for it at all! Yes, this is a bodyweight program, and it’s called the Muscle Experiment. Trust Me. This is the real deal. Click here to read my full review of the Muscle Experiment.

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This Website is Being BANNED

I’m quite surprised you’re not taking advantage of working with 37 of the best world experts with bodyweight exercises.

That’s why I’m emailing you now. You could be BANNED from unlocking your body’s full potential to being more mobile, losing more fat, dominating your pushup and pullup numbers and so much more… all in one place.

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>> Get the New Bodyweight Bundle 2.0 (this link expires TONIGHT and the Bodyweight Bundle will NO LONGER be available)

Look, don’t waste any more time “thinking about it”. This is a no-brainer and THOUSANDS of folks just like you have taken advantage of this.

So, just to recap, this is what you get…


8 Bodyweight muscle building resources

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You’ll harness the power of bodyweight exercises to transform your body and your life.

Get started right here BEFORE midnight <= Goes into the vault at midnight!


- Parth

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Avoid This List of Exercises

Can you imagine if you had no choice and you had to all of this in ONE day?…

Pick up milk

Grab your dry cleaning

Get a few groceries for dinner tonight

Pick up your kid after school

Run by the post office and mail out something urgent

Imagine the money you’ll spend in gas, let alone the ridiculous amount of wasted time. Thank goodness for “Super Stores”, right? They save you money, but more importantly TIME.

Wouldn’t it be nice to have the same convenience and resources for your health? If you think about it, you need to go to one expert for mobility issues, another one for losing fat, another one for nutrition advice or recipes, then another one to master moves like chin-ups and pull-ups.

By the time you meet with all of these experts, you’ll probably spend dozens of hours and hundreds (if not THOUSANDS) of dollars to get REAL doable advice that you can’t just get on Google from what’s called “keyboard experts” ;)

Fortunately, there’s a NEW resource packed with information in ONE spot.

It’s all right here on this NEW page <= This link does EXPIRE tonight

It’s the NEW & IMPROVED Bodyweight Bundle 2.0. Here are two more reasons to AT LEAST check it out…

Reason #1 – Over 37 Experts in ONE Place Found NOWHERE Else

Todd Kuslikis hand picked these best-selling authors and experts based on their REAL experiences working with REAL people.

You’ll get cutting edge and done-for-you plans to …

– Become more mobile so you avoid injuries and burn more fat in your workouts

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– So much more!

Who are you following? Have they trained REAL people, or are they just “keyboard trainers”.

AVOID those people (and their exercises) and take advantage of these world-famous experts and resources

And don’t miss out on this…

Reason #2 – The Bodyweight Bundle 2.0 will NO LONGER BE AVAILABLE after midnight!

Last year, almost 10,000 people got the original version of the Bodyweight Bundle at 97% off.

Now this NEW and BETTER version is available, but ONLY until midnight tonight at this DEEPLY discounted price.

Get 37 of the BEST and NEW Bodyweight Resources EVER at 97% off before midnight tonight


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1 Weird AB Exercise You’ve Never Tried

You’re going to love this. I’m betting you never tried anything like this before, too. This one move will not only fry your abs, but you’ll also improve your coordination.

It’s the bodyweight version of the famous “Death Crawl”.

You ready?

Here’s how it works…

a) Start in the pushup position.

b) Do TWO one-arm extended pushups per side (this is when you do a pushup then extend one arm out in front of you, then another pushup followed by extended the other arm. You’ll alternate every rep.

c) After your 4th pushup, perform a walking plank, moving forward by lifting your hands and feet and taking tiny steps like an alligator. You’ll do 2 steps per side while remaining in the up position of the pushup).

d) After the 4th step, stand up and do a Jump Squat.

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That’s ONLY one rep!

And you didn’t need any expensive equipment, either.

Get over 100 more bodyweight ab exercises here

You’ve never seen a lot of these exercises that will…

… burn more fat

… help you become more mobile

… get stronger

… get more flexible

It’s the best “sequel” in fitness history. Go here to see what I mean.

And if you’re looking to actually see your abs (who isn’t?), then get delicious fat-burning recipes, smoothies and done-for-you meal plans in ONE place…

Get started with any of these done-for-you meal plans

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3 “Tricks” to Get Stronger Using ONLY Bodyweight

Let me ask you something…

Did you know that when you become stronger, it can…

… Reduce your risk of injury

… Help you burn MORE fat at rest (the more weight you can move around, the more calories you burn)

… Help you become “insulin resistant”, meaning you can eat more carbs without it affecting your waist line?

Now the bad news – years or even just months of resistance training can wear down your joints if you’re not careful. 

It’s almost like a double-edged sword. If you’re getting stronger using weights, that’s a good thing. Yet, by getting stronger, it means you’re pushing around more weight, which can cause frustrating aches and pains to your hips, knees and shoulders.

So how can you work your away around this?

Bodyweight Training…

… but can you get stronger using just bodyweight? Certainly you can… by using these 3 tricks:

  1. Use A Workout Split 

First, avoid the full body approach. While this earns top marks for fat burning, taking some time to use a split can help you overcome recovery issues, protect you from future injuries and help you get stronger with “lagging” muscles.

So you could use an upper/lower split or even a lower/upper split with just one day used for a total body program per week.

To make chest exercises harder, use advanced pushups like Atomic Pushups, Hindu Pushups, etc.

Exercises like Pistol Squats are great to develop leg strength. And even if you think you’re not ready for something like that…

You can jump-start your strongest body ever with this “Bodyweight Encyclopedia” resource

  1. Add Progressive Overload 

Next, you must, must, must add overload. This is the biggest mistake people make. If you don’t keep challenging your muscles, how do you expect them to get stronger?

They simply won’t need to.

You need to overload the muscles as that is what creates the micro-damage that causes growth.

If you aren’t sure how to overload them check out how these masters have done it:

== > How to overload the muscle with bodyweight exercises

  1. Do Multiple Sets 

Finally make sure you’re doing multiple sets. This is critical. You need sufficient volume in order to get the muscles to react (get stronger).

One set doesn’t cut it when getting stronger is the goal.

With the right bodyweight training, you can use a lower rep range and perform multiple sets just like you would in the gym, all while protecting your joints.

== > Discover how to build muscle with bodyweight training the right way

Give your body a break from heavy weights. You’ll be surprised at how strong you can get with these bodyweight tricks here… all while looking more athletic and leaner:

== > These are top 38 bodyweight resources of all time (BRAND NEW!)

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#1 Reason You Should Train (NOT Fatloss)

In the gym, you might see some ridiculous things like a trainer taking a very overweight person and having them do squats on a Bosu ball calling it “functional training”…

Since when will you be in a situation in which you have to squat on an unstable surface?

Look, there’s nothing wrong with functional training. In fact, it’s the #1 reason why you SHOULD exercise.

You may not want 6-pack abs… yet you want to be able to handle whatever life throws at you into your 30’s 40’s, 50’s and beyond.

That’s why you need to use a variety of bodyweight exercise.

True functional training can help you dominate the little things…

… like carrying groceries, playing with your kids or grandkids, going up and down the stairs without breaking a sweat and more.

Listen, if you can’t handle your own bodyweight, you’re absolutely destroying your quality of life.  

By mastering your own weight in a variety of positions, you improve your overall health and fitness.

And a better fitness = being able to do more (in and out of the gym) and THAT means losing fat if that’s your physical goal.

See how it all ties in?

Here are 5 more reasons to master your own bodyweight 

You’ll discover NEW ways to become more mobile, lose fat, get stronger and more without having to invest in equipment. You can master your own weight at home…

Give your joints and body a break…

Use this brand NEW & Improved resource from 38 bodyweight experts


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