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Facebook Twitter • Index page. Steve Cook Smashes Arms And Shoulders. It's true: big biceps, triceps, and shoulders look good on everybody. But you know what's even better? Strong biceps, triceps, and shoulders. That's what this workout is all about. I want you to look great, but I also want those muscle groups to be strong and function well. Because shoulders and arms are relatively small muscle groups, you can work them together on the same day without overtaxing the nervous system. This workout is designed to work each head of the delt and the biceps and triceps in under 45 minutes. The program is broken down into two distinct sections for your shoulders and arms.

Steve Cook Smashes Arms and Shoulders Watch the video - 10:48 Pumped and ready to work? Dumbbell push press If you know your max for barbell or dumbbell push press, use 60, 65, 70, and then 70 percent of your max for each consecutive set. Dumbbell push press This isn't a strict press. Keep your pinkies a little higher than your thumbs, and never lock your elbows out completely. Prison Push-Up. 9 Things You Should Never Do On Shoulder Day. Bad form on shoulder day is a fairly common occurrence. If you're lucky, you'll find yourself the object of a gym-fail video on YouTube. If you're unlucky, you'll find yourself with a rotator-cuff injury.

We all make mistakes, but we can and should learn from them, I've identified nine of the most common blunders I see people commit on shoulder day, and provided ways for you to correct them. Never assume all overhead presses are equal The overhead press may be your go-to multijoint movement for shoulders, but that doesn't mean all its variations work your deltoid musculature the same. Not even close! That's why you should understand how each variation works a bit differently so you can pick the right tool for the job.

For example, lowering a barbell in front of or behind your head actually changes the emphasis on your deltoids, as does your elbow position relative to your torso. Arnold press Never overarch your back doing overhead presses Never go super heavy with behind-neck barbell presses. Marc Megna's Lifting Lessons: Barbell Biceps Curl - The barbell curl is one of the most popular exercises among men, women, and even unattended children in any gym around the world. Most lifters do a barbell biceps curl at least once per week, but it may surprise you to learn that not many of those people do them correctly! Getting great results from biceps curls doesn't take a lot of weight. The exercise is actually much more effective if you use lighter weight and proper technique.

Instead of swinging your hips to get an overloaded bar up to your chest, do curls my way. I guarantee you'll feel more pain and see more gains! Megna's Lifting Lessons Barbell Biceps Curl Watch the video - 7:08 Elbow Placement Pay attention to the distance between your elbows and the weight. Keep your elbows pinned toward the front of your body, and don't let them move! Your elbows should be the only joint doing any movement. Range of Motion (ROM) When you curl a barbell up, force is pushing down on the bar, against your biceps, until the bar gets too high. Workout Programs | Workout Series. Google Image Result for. Seated Bent Over Rear Deltoid Raises - Shoulder Exercise Guide. Dumbell Upright Row » Rear Deltoids » Exercise Encyclopedia » Videos » CoopersGuns Health, Fitness & BodyBuilding.

HOW TO GET SIX PACK ABS - SIX PACK ABS WORKOUT ROUTINE. "Discover How Over 5,976 People Got Their Six Pack Abs From Following My FREE Workout Program. Here is Your Chance To Follow My Workout Routine So That You Can Achieve The Same Results! " World's Leading Six Pack Abs Expert Reveals The Best Secrets To Force Your Body To Lose Up to 16 lbs of Fat in 16 weeks or less.

Best of all, our membership is absolutely FREE. " Gain access to my six pack abs workout video journal and discover the best way to turn your flab into six pack abs. Before getting started, I suggest that you check your doctor if it is safe for you to exercise. To get the best result, you must concentrate in 3 components: 1: Resistance training: Make sure to follow the plan that is suite you best. Feb 25, 2007 - Week 2 Routine - click here March 5, 2007 - Week 3 Routine - click here March 12, 2007 - Week 4 Routine - click here March 19, 2007 - Week 5 Routine - click here March 26, 2007 - Week 6 Routine - click here April 9, 2007 - Week 8 Routine - click here 2. 3. Recommended Links: Seated Cable Rear Lateral Raises - Shoulder Exercise Guide. Rope Pushdowns - Triceps Exercise Guide. Cardio Series: Swimming - The Butterfly! Everybody who has tried to swim the butterfly stroke for the first time learns, usually the hard way, that butterfly takes tremendous coordination and strength.

Trying to make the arms move together, in the water and above the water, while trying to make the legs move together seems tough enough. And somewhere in that sequence you still have to find the strength to breathe. But we know that swimming a "natural" butterfly can be done, because we have all seen people who can do it with seemingly no special effort.

We have seen them at the Olympics on television, at swim meets, and even in our own pools. We are convinced that there is only one Mary T. The reality is that, after taking that first big gulp of water learning to swim butterfly, the "elite" five percent learned that butterfly did not really require tremendous coordination and strength after all. There are many other reasons for trying to perfect your own butterfly stroke. Secrets Of The Elite Butterfly Swimmer Apply T-pressure. Six pack challenge. The Poe Show - Video Main Page. Shoulder exercises. Exercise Encyclopedia » Videos » CoopersGuns Health, Fitness & BodyBuilding. Shoulder Articulations. SIX PACK ABS WORKOUT PROGRAM AND WORKOUT ROUTINE. Get Swole: Cory Gregory's 16-Week Muscle Building Trainer. By Cory Gregory Jun 24, 2013 Swole is an attitude. It's a no-holds-barred, never-give-up, work-smart, one-more-rep, two-more-minutes, get-big lifestyle.

Swole is more than size. Swole goes beyond swagger. Get Swole is my life's work. Get Swole! Watch The Video - 04:18 Get Swole works beautifully for classic "hardgainers" because of the intense training schedule and engineered nutrition plan. Get Swole is not a dirty bulk, but it will help guys who have followed bad bulks in the past. Get Swole works well for advanced lifters, too. Swole Specifics /// Get Swole has four distinct phases. Phase 1: Foundation Phase This is where we shock your body to hell and lay the true groundwork for the following 12 weeks.

Phase 2: Pyramid Phase Phase Two introduces the training technique of pyramid sets. Phase 3: Pump Phase The Pump Phase was inspired by classic bodybuilding routines. Phase 4: Detail Phase Get out your chisel. Food List The Get Swole nutrition plan lets you customize many of your meals. WORKOUT LAB | 53 Healthier Muscle Building Recipe Substitutions. Getting in the right foods for your muscle-building needs can get a bit tricky at times not to mention monotonous. Variety is king when it comes to continuing your quest to build maximum, lean muscle without adding body fat.

For example, sometimes switching up an ingredient or two can work wonders for helping you build the ideal physique. No need to overhaul your whole plan, simply substituting certain foods for healthier options can open up a whole new path toward more muscle. Read on if you want to get bigger, stronger and leaner. Protein Sources 1. Which is best: white or dark meat? 2. Bison is quickly becoming the bodybuilder’s best friend as it is lower in fat, higher in protein than beef and increasingly more available. 3.

Be sure to select lean ground turkey as it will be lower in fat and is a great source of easily digestible muscle-building protein. 4. WHAT, you say?! 5. Having virtually no fat, skim is a great way to go especially when on a fat-cutting diet. 6. 7. 8. 9. 10. 11. WORKOUT LAB | Can You Torch Fat and Build Muscle Simultaneously? A look at stripping away unwanted body fat while building and keeping your hard earned muscle just in time for beach season! A ripped, muscular physique is the goal of most, if not all bodybuilders and fitness buffs alike. As summer approaches we all start thinking about getting lean after a long fall and winter of bulking and packing on real muscular bodyweight.

But in the process of all that bulking we seemed to have let our abs fade in the place of strength and mass gains. So it is time once gain to shred up, lean down and turn into a ripped piece of art we all envision ourselves to be – but for you, this time will be different. Do you often find yourself at a crossroads regarding keeping your hard-earned mass that you so tirelessly worked towards only to see it dwindle away as you diet down? The age-old question if is it possible to gain muscle and burn fat simultaneously has been debated for many years. The Right Amounts Fats: Never count out a healthy fat. Light the Furnace! Greg Plitt's MFT28: Day 1, Chest Dominance.

By Greg Plitt Feb 04, 2013 Today's marching orders call for two Chest Dominance workouts. In the morning and evening, you will attack your chest from multiple angles to develop your upper, lower, inner, and outer pectorals. You'll hit your pecs with flyes and presses to build thickness, width, definition, and strength. You will go to war to become more. MFT28 Chest Workout! Watch The Video - 30:07 I invented many of the Chest Dominance exercises and training strategies myself, so watch the video to see how each movement is performed. Chest Dominance: Morning Mass /// Your morning workout is a heavy mass-building session.

When choosing a working weight for your MFT28 workouts, don't let your ego rule your body. Perform each rep of every exercise in MFT28 with proper form. *Begin this five-position exercise on the ground inside the Smith machine, with the bar racked at the top of the cage. *Perform 3 reps of heavy dumbbell bench press. Incline Cable Elevators: 3 dropsets* Giant Set: 3 sets. Greg Plitt's MFT28: Training Overview. By Greg Plitt Feb 04, 2013 Some people will say MFT28 is about total muscle confusion. I say that's ridiculous. Muscle confusion is a lukewarm phrase used to describe weak workouts. Muscle confusion is average; we want to be above average. You don't get stronger playing it safe. Watch The Video - 08:53 Redefine Your Fitness /// People train with many fitness goals in mind: power, speed, endurance, and strength. MFT28 may not be exactly how members of the military train, but it will radically improve your overall fitness level.

Monday - Chest Tuesday - Back Wednesday - Shoulders Thursday - Arms Friday - Legs Saturday - Shock and Awe Sunday - Recovery Morning Mass Workout Roughly 7 exercises per body part6-12 reps to failure on all exercisesRest intervals: 60-90 seconds Cardio Lifting workout Same basic blueprint as morning workoutLight weight, 25-30 reps per exerciseMetabolic workout with short rest intervals Abs - Monday-Friday MFT28 Marching Orders /// Combat Cardio /// Bring the Heat /// Workout Routine: Tavi Castro. Food 2.0: The Alpha Man's Nutrition Guide. The question: What do you need to know about nutrition to gain muscle and lose fat? Ask 100 people and "protein" is the answer—heck, the only answer—most list when asked. Trust us. We tried. And it should come as no surprise.

OK, maybe that last one is a stretch. We have created a society of men with low testosterone and growth hormone who endure epic struggles to gain muscle, lose fat, and live a more enjoyable life. Overcoming that decline is the purpose of Man 2.0: We need to take charge of our bodies. These are the nutrition basics you need to know to build the body you want and create a hormonal environment worthy of alpha status. Carbs /// Then and Now Carbohydrates seem to be the focus of most diets you read about—especially fat-loss diets—so it makes sense to start here. All joking aside, carbs get a worse rap than they deserve. Of course, if you process the crap out of anything, it reaches a point where it just isn't healthy anymore. The Simple View of Simple Carbs ///