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6 Biceps Exercises You Should Be Doing. The Big Mistake When it comes to training the biceps, simply doing more sets and reps won't cut it.

6 Biceps Exercises You Should Be Doing

The problem? Most lifters are hitting the SAME parts of the biceps over and over again while completely leaving out (or at least under-stimulating) other parts. To gain strength and grow, you need to attack the biceps with a smarter method. That means you have to hit both the long and short head of the biceps brachii as well as the brachialis – the muscle that runs along the outside of your upper arm.

Freaky Strong Calves: The Workout Program. Generate a nasty calf pump with plantarflexion movements.

Freaky Strong Calves: The Workout Program

Rep ranges from 20-50 do the trick, taking 1-2 seconds to lower the weight. Increase metabolic stress with dorsiflexion-based accessory movements. Execute reps on these movements until you literally can't complete another rep. Force-stretch the fully pumped muscle. The Exercises You Should Do Every Day. Why?

The Exercises You Should Do Every Day

Because they help offset the toll that working on a computer—or even a mobile device—takeas on your body. Specifically, that toll is poor posture, which frequently leads to neck, shoulder, and back pain. And because sitting and slumping as you type, surf, or text can consume hours of your day, the more frequently you perform these moves, the better. Tip: Kick Ass, Rest a Little, Kick Additional Ass.

Pop Quiz Who would lose more fat?

Tip: Kick Ass, Rest a Little, Kick Additional Ass

The person who decided to jog or do some other form of longer duration cardio for 1 hour, 7 days a week? Or... The person who did sprint training on a stationary bike for only 1 hour per week (divided into 3 twenty-minute sessions)? It's sort of a trick question because the answer, according to studies, is that both would lose the same amount of body fat.

The Science Australian scientists found that sprint work on a stationary bicycle for an hour a week was as effective for fat loss as jogging for seven hours a week. Sprint (peddle really fast) for 8 seconds Recover (slow down) for 12 seconds Repeat for 20 minutes Do the workout 3 times per week for 12 weeks The average results, without a change in diet, were: 4 pounds of abdominal fat lost Some muscle mass gained (in their legs obviously) Visceral fat around the organs reduced by 17 percent. How to Eliminate Love Handles & Muffin Tops. You need a different diet strategy to drop the "sticky fat" around the waist.

How to Eliminate Love Handles & Muffin Tops

The same diet that got you down to 25% (if you're female) or 15% (if you're a male) won't take you to the next of leanness. Use dietary "tricks" to make you more insulin sensitive. Eat protein before carbs, take two tablespoons of apple cider vinegar a day, use psyllium, and take fish oil capsules. Dieting seven days a week isn't the best way to increase insulin sensitivity. Instead use strict dieting for two days a week and eating normally the other five. Waist Blubber and Insulin Resistance Any female can go from 45% body fat to 25% without too much trouble. BENCH BIGGER: Fix Your Broken Shoulders (Ft. Alan Thrall) Golfers Elbow Massage Routine. Upperbody Dumbbell Exercise. Hamstring Stretching Series.

Tip: Do HIIT Followed by Steady-State Cardio. Tip: Do The One-Kettlebell Workout. Tip: Do This 2 Minute Drill Before Every Workout. Your nervous system controls your muscles.

Tip: Do This 2 Minute Drill Before Every Workout

Problem is, many of us walk into the gym in a daze, either straight from work or right out of bed. If you're half asleep, so is your nervous system. This severely impedes your ability to generate maximum force with each exercise. A lazy nervous system keeps you from recruiting more muscle fibers. There's an easy fix to this problem. 1. A Brand New Way to Deadlift. There's now a third style of deadlift: the squat-stance deadlift.

A Brand New Way to Deadlift

This style combines the best elements of conventional and sumo. The squat-stance deadlift has no sticking point. Unlike the other two styles of deadlift, it has even tension throughout. Tip: Make the Face Pull a Staple Exercise. The face pull may be the most versatile training tool in our arsenal for remediating poor shoulder and thoracic positioning.

Tip: Make the Face Pull a Staple Exercise

It provides the exact opposite movements that we're continuously pulled into on a daily basis – namely sitting down and looking at computer, phone, and TV screens. This movement incorporates humeral horizontal abduction and external rotation of the shoulder and retracts the shoulder blades – all helping combat the hunched over, constantly adducted, internally rotated and protracted posture.

Tip: Do Metabolic Resistance Training, Not Cardio. Use resistance training as the cornerstone of your fat loss programming as opposed to steady-state low intensity exercise.

Tip: Do Metabolic Resistance Training, Not Cardio

Work every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout. That means doing full-body workouts in a superset, tri-set, barbell or kettlebell complex, or circuit format with non-competing exercises that create the biggest metabolic demand. But it must be done in a rep range that generates lactic acid and pushes the lactic acid threshold. Training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.