July 30, 2020

Here are 6 Reasons Why you Should do Side Laterals for Big Shoulders – Fitness and Power and More…

In today’s digest we bring you articles on Here are 6 Reasons Why you Should do Side Laterals for Big Shoulders – Fitness and Power, 7 Brutal New Upper Body Exercises, Tip: Are Protein Shakes Really Bad For You? and The Get Lean Quick Scheme. Hope you enjoy them…

Here are 6 Reasons Why you Should do Side Laterals for Big Shoulders – Fitness and Power

Do you want to get that wide-shoulder look many guys aspire to? Here are 6 different ways which will spice up your shoulder routine and give you huge shoulders. Every guy wants to have the V-tapered look that is considered the ideal body, showing the ultimate level of fitness and athleticism. One of the key…

Do you want to get that wide-shoulder look many guys aspire to? Here are 6 different ways which will spice up your shoulder routine and give you huge shoulders.

Every guy wants to have the V-tapered look that is considered the ideal body, showing the ultimate level of fitness and athleticism. One of the key features of that look besides the narrow waist are broad shoulders. You cannot build a complete physique unless you fully sculpt your shoulders.

Although the overhead pressing exercises should be the staple of your shoulder training regimen, incorporating side lateral movements is as much important component as the pressing movements. They further sculpt and define the massiveness of the shoulders that pressing exercises give you. Here are 6 reasons why you should be doing side laterals on your shoulder days:

You can isolate the muscle better

Even though movements such as overhead presses or upright rows do engage a great deal of the medial or lateral deltoid head, the side lateral raise will isolate and target this area even more perfectly. Here’s a useful tip: before you start the movement, place the dumbbells at your sides, do not place them in front of the thighs, forcing the medial head of the deltoid to do the brunt of the work.

You can vary the exercise in different ways

One of the great things about side lateral raises is that there is a huge variety in the ways in which you can execute them, making each variation give you a different and unique stimulus to the muscle. The variations include doing them seated or standing, using dumbbells, machines or cables or executing the movements by using both hands at once or doing them one hand at a time.

A very effective variation would be doing it with a single arm using a cable, where the cable would be positioned behind you and you holding the handle behind your back. You should start with a lot smaller weight when doing this movement, but don’t be fooled, even when using a smaller weight you will experience extensive lactic acid build up and a burning sensation in your medial deltoid head.

They’re great for doing supersets

Side laterals are one of those movements that are excellent when it comes to using them as supersets. Supersets are proven to be an extremely effective technique for introducing intensity to your workout and boosting shoulder muscle mass. This works great when combined with upright rows that can also be done in supersets giving your medial deltoid heads a really brutal and agonizing workout.

There’s also another technique you could use. It’s called pre-exhausting supersets, where you do some variation of a side lateral movement which is then followed by some kind of a compound pressing movement or an upright rowing movement. Then at other times, you can switch them up, by doing the compound exercise first and then do the side laterals, which is called post-activation superset. Both types present an effective stimulus to the shoulder muscles and the CNS.

You can achieve a greater peak contraction

When performing the side laterals the medial deltoid heads are fighting against gravity getting the weight upwards. When the weight reaches the top of the repetition, you should be holding the contraction at the peak for at least 2-3 seconds when performing each rep. Doing so will enable you to have an incredible pump and will engage a lot more muscle fibers, which in turn will promote a faster and bigger muscle gain. Using cables and machines are a superior way in which you can experience peak contraction in comparison to using dumbbells.

You can never get “too wide”

Certain exercises have been proven to cause asymmetrically or disproportionate looking bodes by overdeveloping certain muscle groups, like the bench presses for example, however side laterals are not one of them. You can use them as much as you want, whenever you want. No one has ever complained of looking “too wide” and since creating upper body width is the main thing side laterals help to achieve, you should try incorporating some variety of the exercise in every shoulder workout. Most often, the majority of lifters lag in their medial deltoid development, so starting your shoulder workout with a variety of side laterals as a pre-exhaustion technique is an excellent idea.

You can make half-reps effective

Most fitness advice would have you do the exercises with a proper form and with a reasonable weight. And that’s a terrific advice. However, sometimes in certain exercises you can bypass this advice, making them much more effective. One way in which you can adjust side laterals and stimulate side delt gains is that once in a while you grab a pair of dumbbells weighing twice as much as you would usually use and just try to execute at least half of a full rep. Another way in which you can make half reps more effective is by keeping tension constantly throughout the movement by never allowing the dumbbells to fully return to your sides, which if they do, they will relax the muscles that should be isolated and worked.

Here are 6 Reasons Why you Should do Side Laterals for Big Shoulders – Fitness and Power was originally published at https://www.fitnessandpower.com/training/bodybuilding-misc/6-reasons-to-do-side-laterals

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7 Brutal New Upper Body Exercises

Chest, shoulders, and triceps stopped growing? Here are seven new ways to blast them. by Ben Bruno If your chest, shoulders, and triceps have stopped responding, switch to new assistance exercises. The landmine, floor sliders, and the Dead-Squat bar are very effective tools. You don’t have to ditch your main lifts. Keep the core lifts…

Chest, shoulders, and triceps stopped growing? Here are seven new ways to blast them.

  1. If your chest, shoulders, and triceps have stopped responding, switch to new assistance exercises.
  2. The landmine, floor sliders, and the Dead-Squat bar are very effective tools.
  3. You don’t have to ditch your main lifts. Keep the core lifts the same while trying new assistance lifts.

If your pushing exercises have stagnated or they’re giving you pain, here are seven new ones designed to pack some muscle onto your upper body.

1 – One-Arm Dumbbell Bench Press with Iso-Hold

Single-arm dumbbell bench press variations are typically done in one of two ways. Either you use just one dumbbell and do all the reps on one side before switching to the other side, or you grab two dumbbells and do the reps in alternating fashion: right, left, right, left, etc.

While both versions work, for a little extra pec demolition, try holding two dumbbells and pressing with one arm while holding the other arm at approximately a 90-degree angle, and then repeating in reverse on the other side in one continuous set.

You want the non-pressing arm to be bent approximately 90 degrees, which puts the dumbbell a few inches off the chest, forcing the pec on that side to contract hard the whole time. I prefer a neutral grip.

Do these after you’ve finished your other pressing for the day: 1-2 sets of 5-8 reps each side. Lower reps tend to work better because otherwise it requires dropping the weight to embarrassingly low levels, which studies have shown can be extremely detrimental to the ego.

As a bonus, there’s also a substantial demand on the core to keep your torso steady, so you don’t want to get greedy by going too heavy and end up flopping off the bench.

2 – Plate-Resisted Sliding Chest Flye

Sliding chest flyes are among my favorite chest exercises. I used to progress them by wearing a weighted vest, but heavier vests make me feel it more in my shoulders, and not in a good way. So now I’ve started placing small weight plates on top of the sliders instead.

Doing it in this manner, you’ll feel it even more in your chest – which is saying something given that this is a complete chest-torcher to begin with – with a lot less stress on the shoulders.

A little weight goes a long way, so don’t be afraid to bust out those dinky 2.5’s that you’re usually too proud to touch.

3 – Eccentric Sliding Chest Flye

Frankly, the regular version of the sliding chest flye is too difficult for most people.

If that’s the case, try doing the eccentric portion only. Start in push-up position with your hands on the sliders and slowly reach your arms out of the sides, making sure to keep a slight bend in your elbows to keep the stress on your chest and off your shoulders.

Initially, lower yourself down until your stomach touches the floor, touch your knees down, deload your body, and bring yourself back up to the starting position.

Once you’ve got that down, lower down in a flye pattern and then bring your hands in close under your shoulders and push yourself back up without touching your torso to the floor.

You can also do them from the knees if needed.

Don’t think of it as a wussy exercise. It’s a lot harder than it looks.

4 – Neutral Grip “Squeeze” Floor Press

The neutral-grip barbell floor press – either with the Swiss bar, football bar, Dead-Squat® Bar, or something similar – is a great pressing alternative for people whose shoulders don’t tolerate the bench press.

If you tweak the technique and turn it into more of a “squeeze” press, it can also be one hell of a chest blaster.

It’s going to look like a regular floor press with a few key differences. The devil is in the details.

With a traditional floor press, you set up with your chest up, your shoulders pulled back, and a slight arch in the lower back, and on the eccentric you think about tucking your elbows and using your lats to pull the bar down to your chest. To facilitate that, a common cue is to think about “breaking the bar apart.”

That’s good for strength purposes, but it actually takes stress off the pecs and puts it on the lats. With the “squeeze” version, you want to set up with your lower back flat on the floor and try to purposely sink your chest down rather than puff it up.

After you un-rack the bar, bend your elbows slightly and flare them out. Then on the descent, rather than think about breaking the bar apart, think about squeezing your arms together, like you’re giving someone a hug.

You won’t be able to bring your arms together unless you possess superhero strength to bend metal, but the act of trying creates massive tension in the pecs. Keep that slight bend in your elbows and don’t come all the way up at the top to keep constant tension on the pecs.

It feels similar to a dumbbell squeeze press, just with a wider grip and far greater loading potential, although the wider grip seems to hit the chest a bit harder.

And when you use the semi-supinated grip on the Dead-Squat bar, it feels awesome on the chest – almost like a reverse grip bench press – while also being very shoulder-friendly.

If you’re using a Swiss bar or a football bar, use the handles that allow for a slightly wider than shoulder-width grip. If you’re doing it right, you’ll get a big pump with just the bar.

5 – Banded Landmine Lateral Raise

A while back, I introduced you to one of my favorite shoulder exercises, the landmine lateral raise:

It only takes a few sets to know this exercises is a keeper. The arc of the landmine really makes it a front raise, lateral raise, and rear delt raise all in one – and it absolutely smokes the shoulders.

For those who want to up the ante even further, try doing them with band resistance to blow up your shoulders in a way you’ve never felt before.

Stand perpendicular to the landmine (or just put a barbell in a corner) with the bar in your right hand and position your right hand even with your left pocket. Next, attach a band around the sleeve of the barbell and stand on the other end with your left foot.

From there, keep your arm straight and perform a lateral raise-type movement.

The band resistance works perfectly with the arc of the barbell to create a cross-body diagonal pull that feels really good.

To get the full benefit of the band resistance, keep your arms straight on both the concentric and eccentric, and be sure to control both phases of the rep as well. There will be a tendency to bend your arm and rush the eccentric, but that’ll only serve to take the tension out of the band, which you don’t want.

As of point of reference, a mini-band feels approximately equivalent to having 12 additional pounds on the bar, which for this exercise is a lot. So if the band is too much at first, start with the bar and work your way up.

6 – Half-Kneeling Overhead Press

If the overhead press bothers your lower back, or if you have a tendency to lean way back when you do them, try doing them from the half-kneeling position.

If you have a power rack, it works best to do them from the pins. I suggest doing them with the Dead-Squat bar because you can position yourself right inside the bar and it allows for a neutral grip. A regular barbell works, too.

While you won’t have to drop the weight as much as you might think, I still find that these work better when done as a secondary pressing exercise later in the workout after you’ve already done your heavier work.

It also challenges hip and core stability, so from a programming standpoint, you have a little leeway. If you’re looking to increase your overhead pressing strength or bring up your shoulders, you could even program them as a core exercise to give your shoulders some extra work.

7 – Sliding Bodyweight Triceps Extensions

One of my clients was dealing with persistent elbow pain that prevented him from doing any real direct triceps work, especially extension-type movements like skull crushers. This exercise was the solution.

I’ve found that the exercises that piss the triceps off the most are the ones where there’s a high degree of elbow flexion, and the ones where the grip plays a major role. So I started thinking of a way to eliminate the grip and minimize elbow flexion, and voila, sliding bodyweight triceps extensions.

By adding in the sliders, you can slide your hands forward on the eccentric so the arm doesn’t flex past 90 degrees.

Start with your feet on the floor in push-up position with your hands on a pair of sliders. From there, maintain a plank-like position with your torso and slide your hands out until your forearms touch the floor.

Pause for a second and return to the starting position. If you need more of a challenge, elevate your feet and/or add a weight vest.

Start conservatively. These have a tendency to make your triceps brutally sore.

You’ll really feel these in the abs as well, which makes sense because from a core standpoint, it functions similarly to an ab wheel rollout or bodysaw-type movement.

The farther out you slide, the more it’ll involve the core and the more you’ll limit elbow flexion, but don’t go so far that you start to arch your lower back excessively. If you feel them in your back, you’ve gone too far.

Go Push

Give some of these exercise variations a shot and push your upper body development to new levels.

7 Brutal New Upper Body Exercises was originally published at https://biotest.t-nation.com/articles/7-brutal-new-upper-body-exercises?utm_source=facebook&utm_medium=social&utm_campaign=article

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Tip: Are Protein Shakes Really Bad For You?

There it was, on news app after news app on my iPhone, the report about how “drinking muscle-building protein shakes” could threaten your health and reduce your life span. That kind of news gets your attention, especially if you’ve spent a good part of your adult life tapping on the bottom of a protein shake,…

There it was, on news app after news app on my iPhone, the report about how “drinking muscle-building protein shakes” could threaten your health and reduce your life span.

That kind of news gets your attention, especially if you’ve spent a good part of your adult life tapping on the bottom of a protein shake, trying to give gravity an assist in draining the last few rivulets of protein into your mouth.

I looked up the study and sure enough, there it was. Scientists from the University of Fredonia recruited 12 bodybuilders. Six were designated as the control group and the other 6 were force-fed 12 gallons of protein shakes, causing all 6 to explode.

No, no, no. That wasn’t the real study. I made that up. But the real study, or at least the way the real study was interpreted by the lay press, is just as ridiculous.

What The Silly Monkeys Did

I won’t bother going into all the minute details of the study that was so widely mischaracterized. What you need to know, though, is that Australian scientists gave several groups of mice a diet of which 18% was protein from casein.

One group of mice, however, had about a third of their whole protein replaced with free-form branched-chain amino acids (BCAA). That group started to eat more than the other groups, got fatter, and then died earlier than the other groups.

What probably happened is that the large amount of BCAAs in their diet caused a decrease in serotonin production, thereby increasing their appetites and compelling them to overeat.

That’s it. You’re probably wondering how the hell anyone could make the deductive leap from mice that overdosed on BCAAs to humans dying from protein shakes. The answer is in the press release from the University of Sydney where the research took place. It made the observation that “BCAAs are included in all sorts of supplements for athletes,” including protein drinks.

Got that? Since some protein drinks contain additional BCAAs, then protein drinks in general can supposedly damage an athlete’s health. Never mind that the study itself never said anything at all about protein supplements. Never mind that no human is going to replace about a third of his daily whole-protein intake with BCAAs.

Besides, there’s nothing inherently dangerous about BCAAs. The mice were just fed a stupid amount of them and it caused them to overeat.

What This Means To You

What does this mean to you? Absolutely nothing. Ignore it. Ignore all the articles about it that keep popping up in your health news apps.

The truth is, a good protein shake, made from a high-quality protein powder and not made in bargain-basement manufacturing companies in China from ingredients you don’t want to know about, used as a supplement instead of a meal replacement, can do some great things for a body, like:

  • Increase lean body mass (muscle!)
  • Increase levels of growth hormone
  • Increase serum levels of testosterone
  • Reduce body fat percentages
  • Greatly increase insulin sensitivity
  • Improve cholesterol ratios (higher HDL levels).

As far as manufacturers adding BCAAs to their general-usage protein powders, it’s often unnecessary except in peri-workout situations, but it certainly won’t shorten your lifespan.

Likewise, BCAAs, taken by themselves, can be tremendously effective in building muscle, as long as you don’t replace a good part of your whole protein intake with them!

The Effects of Eating Truckloads of Protein

More Protein Equals More Muscle


  1. Samantha M. Solon-Biet, et al. “Branched-chain amino acids impact health and lifespan indirectly via amino acid balance and appetite control.” Nature Metabolism, 29 April 2019.

Tip: Are Protein Shakes Really Bad For You? was originally published at https://www.t-nation.com/supplements/tip-are-protein-shakes-really-bad-for-you?utm_source=facebook&utm_medium=social&utm_campaign=article8392

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The Get Lean Quick Scheme

As the frost grows on the pumpkin, millions of folks who live in the northern side of North America start dreaming of balmy temperatures, fruity drinks, and sizzling white sandy beaches. Most who choose to live in such inhospitable climates simply learn to accept that winter is just a part of life, another inevitability to…

As the frost grows on the pumpkin, millions of folks who live in the northern side of North America start dreaming of balmy temperatures, fruity drinks, and sizzling white sandy beaches.

Most who choose to live in such inhospitable climates simply learn to accept that winter is just a part of life, another inevitability to go along with death, taxes, and lip-synching at a Britney Spears concert. Yet even the most positive, glass half-full, winter-loving zealot will eventually break down in their Ugg boots and book a week in Cancun or anywhere else where snow is still rightfully considered a four-letter word.

The problem is, cooler temperatures generally bring higher calorie eating, and lower calorie expenditure. That’s a great thing, if it’s 10,000 years ago and you’re trying to survive a harsh winter; it’s not so good if it’s 2009 and you’re using the uncomfortable temperatures to rationalize hibernating in front of the TV with a 12 pack of sticky buns.

So you gotta get outta town, now. But you suddenly have a lot of new fat cells that aren’t going anywhere without a nice, long, sensible diet and exercise plan.

Or something a lot more radical.

The 7-Day Radical Diet

It’s not that radical, really. All I want you to do is to completely remove your primary energy sources of carbohydrates and fats. That’s right, absolutely none. It’s only for one week, so you won’t die; you’ll only feel like it.

Fine. So no carbs, no fat. What’s left to eat? Well, there’s protein, protein, and more protein.

Now, you just can’t consume any type of protein; it must be the lean, white stuff like water-packed tuna, chicken, turkey (breast meat only), quality protein powder like Metabolic Drive® or very lean cuts of pork. Beef, dairy (cottage cheese), and whole eggs are all off limits.

Eating lean proteins with no extra fat or carbohydrate does a few neat things to your body. The thermogenic effect (i.e. the production of heat leading to fat loss) is very important. As you’re probably aware, protein has the greatest thermic effect of all the macronutrients.

In fact, the greatest amount of energy (as high as 30%) is required to process (digest, transport, metabolize, and store) protein. Carbohydrates and fats are much lower at a maximum of 10% and 3% respectively.

And less energy in and more energy out equates to weight loss. That can be good, but it can also be bad. Read on.

Sail the Protein Ship, But Don’t go Overboard!

Quantity of intake must be relatively low. That means you’ll consume small protein feedings very frequently, at least 6 times a day (every 2.5 to 3 hours). For example, a grilled chicken breast, or 1 regular can of water packed tuna, or two scoops of Metabolic Drive. Grill the meat in advance so you can quickly reheat it when it’s time to eat. Grazing all day long will keep that metabolic flame stoked!

As for beverages, you can drink water. Actually, you HAVE to drink water.

If you choose to jump right into full Idiot-Mode and don’t drink enough water, you’re already screwing up. Failure to drink enough water on this plan upsets your sodium balance, and you actually end up retaining water under the skin, making you look bloated and fat.

Remember, caffeine can dehydrate you as well, which can contribute to that puffy look under the skin, so drink up.

Plenty of water is required to flush out the byproducts of protein metabolism. Keep in mind that each gram of carbohydrate carries about 3 grams of water with it, so if you’re getting no carbs, you’re getting no water. Make sure to drink cold spring water (not distilled as it will further deplete your mineral stores) throughout the day. As far as hot drinks go, black coffee is permitted, although green tea is preferred.

This strategy alone will shrink-wrap your body in two ways. First, by removing all that subcutaneous water beneath your skin during the weeklong protein-only fest, and then by superhydrating your muscle cells when you go carb crazy the following week. The first week you’ll look like a smaller, leaner version of your former self while the second week, your muscles will fill out and you’ll look like a pumped up, muscular He Man.

Tip #1: Drink large amounts of water (at least 8-10 12 oz. glasses a day. To calculate the number of ounces a day, multiply your weight by 0.5) on this plan. This will saturate your muscle cells and help to shed that layer of water beneath your skin.

The Good, the Bad, and the Ugly

Your system will start to tap into your body fat stores for energy. That’s good. Through the process of gluconeogenesis, your body will also catabolize muscle tissue for energy. That’s bad. However, you can curtail this process somewhat by keeping your protein stores elevated. But without any carbs or fats, most people will feel like a 10-pound bag of wet fertilizer. That’s the ugly part. Fortunately, I have a solution.

They’re called stimulants; and boy will you need them! The old school ephedra + caffeine stack can be useful in this application, but the problem is it burns out the adrenal glands quicker than a fasted three hour jog through the streets of Baghdad.

A better alternative is a quality ephedra-free formulation like Biotest Hot-Rox® Extreme. Hot-Rox® Extreme has yohimbine HCL and Carbolin 19, two powerful fat burning agents that have led to many lifters leaving ephedra behind for the meth heads in the trailer park. But for our purposes, we want Hot-Rox® in our tool belt for its well-documented appetite suppressing feel-good factor.

Let’s face it, eating nothing but small amounts of protein sucks. If a supplement can make all this feel even just a little bit easier by allowing us to forget how damn hungry we are, we’ll take it.

A few other supplements that help on this plan include a quality whole food supplement like Biotest® Superfood (this is good insurance, especially when fruits and vegetables are non-existent in your diet) as well as branched-chain amino acids and creatine (these guys are extremely beneficial when carb intake is low; you can take them all day long i.e. upon awakening, between meals and before going to bed.

But they are particularly useful during and around your workouts.) A quality EPA/DHA supplement like Flameout® is also a requirement for obvious reasons; especially considering that your diet is restricted to just fat-free proteins.

Tip #2: If you plan to travel to a third-world country (or Buffalo), start taking probiotics (i.e. “friendly” bacteria) a week before your journey. This is a good preventative measure to help repel parasites that you may encounter while you’re away.

Also, if a hot spot is your final destination, consider establishing a base tan (fake bake if you will – just remember to build it up gradually over a few days) and take care of all that hygiene stuff like trimming your nails and maybe shaving or waxing that ape-like body of yours . . . if you’re so inclined.

Tip #3: Don’t tan too fast. Burning even slightly will cause edema (the swelling of tissues that promote healing) and can leave you looking puffy. Build up that tan gradually to show off your muscularity. A good tan looks healthy; a bad one looks like you’re a 21-year old douchebag from New Jersey.

All Aboard the Overtrain

Training will be important this week. You actually want to overtrain (or more appropriately, you need to induce a state of overreaching which is basically a short-term, transient form of overtraining). In other words, if you’re used to training 3 days a week, I want you to train 6 days this week. They won’t be long sessions, but they will be intense.

Contrary to popular belief, use low repetitions in your training because you won’t have the energy to perform tons of reps. Pick the big boys, though: squats, deadlifts, chins, dips, presses and rows, and structure your program in this manner:

  • Day 1 Chest & Back #1
  • Day 2 Legs & Abs #1
  • Day 3 Delts & Arms #1
  • Day 4 Off
  • Day 5 Chest & Back #2
  • Day 6 Legs & Abs #2
  • Day 7 Delts & Arms #2
  • Day 8 Event

Sample Routine

Day 1

  • A1. Incline Bench Press
  • A2. Subscapularis Pull-Ups
  • Use a wide, pronated (palms forward) grip on the bar. Pull your body up until your chin clears the bar, then push yourself away from the bar as you lower.
  • B1. Flat Neutral-Grip Dumbbell Press
  • Palms are facing each other.
  • B2. Seated Cable Row

Day 2

Sicilian Crunch

  • A1. Back Squat
  • A2. Lying Leg Curl
  • Keep the feet neutral (neither pointed in or out) and plantarflexed (pointed away).
  • B1. Romanian Deadlift
  • B2. Sicilian Crunch
  • Lay on a Swiss ball or AbMat and crunch upwards with a dumbbell or weight plate resting on your chest. At the top of the movement, extend your arms and keep them in-line with your trunk as you lower slowly to the bottom.

Day 3

  • A1. Parallel-Bar Dips
  • A2. Mid-Incline Hammer Curls
  • B1. Standing Military Press
  • B2. Seated Zottman Curls
  • Raise the weight with a supinated (palms up) grip and lower with a pronated (palms down) grip.

Day 4

Take this day off from training. This would be a good time to go for a tan, haircut, maybe do some shopping for clothes, toiletry, etc. and pack your suitcase. If you’re going away, you could also take care of some of that “hygiene” stuff, you hairy bastard.

Day 5

  • A1. Bent-Over Barbell Row
  • A2. Low Incline Neutral-Grip Dumbbell Press
  • Set the bench at 10-20 degrees and use a neutral (palms facing each other) grip.
  • B1. Sternum Parallel-Grip Pulldowns
  • B2. Flat Pronated-Grip Cable Flyes
  • Position a flat bench in the middle (perpendicular) of a cable crossover unit. Attach a rope to each low-pulley and use a pronated (palms forward) grip. The elbows should be slightly bent and the wrists straight and firm as you perform the flye motion.

Day 6

  • A1. Bent-Knee Deadlift
  • A2. Seated Leg Curl
  • B1. Russian Good Mornings
  • Adopt a wide grip on the bar and a wide stance on the floor. Lower into a quarter squat and then keep your knees fixed at that angle rotating only around the hips. Make sure to keep your back flat (don’t round your back) and stick your chest out.
  • B2. Hanging Leg Raises

Day 7

  • A1. Seated Preacher EZ-Bar Reverse Curls
  • A2. Close-Grip Bench Press
  • B1. Close-Grip Chin-Ups
  • Use a supinated (palms facing you) grip and position your hands about 4-6 inches apart.
  • B2. Decline Dumbbell Triceps Extensions

Take plenty of low rep (below 5) warm-ups progressing up to your working weight, which you will perform for only 2-3 sets of no more than 4 or 5 reps. Raise the weight as fast as possible and lower it slowly under control. Take as much rest as you need between sets, but make sure to complete your workout in under an hour (30-45 minutes should be enough for this routine) and you’re good to go.

Tip #4: Structure your program in a vertical sequence pairing antagonistic (opposite) muscle groups/exercises/movements for optimal effect. (Note the “A” and “B” exercise pairs in the above program.) Doing so will increase rest intervals allowing for complete recovery and greater recruitment of high threshold fibers while promoting greater range of motion and balance around the joint(s). All of this will increase strength and performance especially when energy levels might be low.

Wow, What a Feeling!

This plan gives you permission not to train while you’re away and actually grow and get stronger through the magic of supercompensation. The first half of the week is necessary to recover from all that intense training and the second half of the week is used to overcompensate, so that you return from your vacation bigger and stronger.

It allows you to enjoy your holiday or event since you can consume what you like, when you like, with absolutely no restrictions- your muscles will simply soak it all up! At this point they’re like sponges, and from my experience you’ve got a good 3 or 4 days (if not longer) of filling out the right way.

Think of the first time you took creatine – it’s that kind of feeling, where your muscles swell up with fluid as if you’re connecting a garden hose to them. Also, you can ride the anabolic wave of increased testosterone and insulin while a jacked-up thyroid will keep fat gain at bay.

While eating whatever the hell you want is truly one of life’s greatest rewards, at some point (like at day 3 or 4) the supercompensation window starts to wane, and you’ll likely want to start curtailing your intake of simple sugars, starches, and enormous portions. Packing a quality meal replacement powder like Metabolic Drive Complete fits the bill nicely here.

I certainly don’t suggest switching to an all powder diet, but even replacing even one or two trips to the buffet a day with a quality food supplement can help mitigate some of the damage that too many days of prolonged gorging can have on your newly-chiseled physique.

That’s the plan. Battle through one tough week of boring food and intense training and you’ll be rewarded in the end with a lean, rock-hard physique.

Get ripped quick schemes are a lot like get rich schemes; they rarely work and usually backfire. But combining a smart plan with a little hard work and dietary discipline can go a long way towards putting the finishing touches on a physique that deserves a second look.

The Get Lean Quick Scheme was originally published at https://www.t-nation.com/workouts/get-lean-quick-scheme?utm_source=facebook&utm_medium=social&utm_campaign=article2549