August 8, 2020

Tip: A New Way to Build Stubborn Lats and More…

In today’s digest we bring you articles on Tip: A New Way to Build Stubborn Lats, Improve Your Physique and Athletic Performance by Letting Go of These 8 Terrible Training Myths – Fitness and Power, I’m Breaking a Sweat Just Watching Shay Mitchell’s 4-Move Bodyweight Workout and Abs Without Crunches: Mike Vazquez’s Full-Body Core Routine. Hope you enjoy them…

Tip: A New Way to Build Stubborn Lats

Stuck at home? Here’s how to whip up some homemade gains with eight advanced training methods. Most exercises have value if you do them correctly. But not these. Hope you’re not doing any of them. Yes, you can build big strong shoulders without wrecking your joints. Here are three ways to do it. Many popular…

Stuck at home? Here’s how to whip up some homemade gains with eight advanced training methods.

Most exercises have value if you do them correctly. But not these. Hope you’re not doing any of them.

Yes, you can build big strong shoulders without wrecking your joints. Here are three ways to do it.

Many popular exercises work the same muscles the exact same way. That’s a waste of your time. Here’s what to avoid and what to do instead.

Is your minty-fresh breath screwing up your post-workout recovery? Can chewing gum raise your blood pressure? Info here.

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Replace regular push-ups with this version to fix S.U.C Syndrome. (That’s Scrawny Upper Chest Syndrome.)

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There’s a supplement for that.

Strength starts from the ground up. Here’s how to build bigger calves, stronger feet, and better ankle mobility.

Find out if you have high or low T just by checking out this body part. And no, it’s not the part you’re thinking about.

Three lessons from the martial arts legend to help you with lifting and life.

Are you pretty advanced? Try a few of these good morning variations.

Everything you need to know about dips, plus some quick videos to make sure you’re doing them right.

Jim Wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

This inexpensive drug dramatically increases testosterone and improves the testosterone/estrogen ratio with no side effects.

Bodybuilding is full of programs used by “enhanced” lifters, but most people don’t take drugs and can’t get good results. This effective program is for them.

Are you fat? Maybe you should be shamed. But don’t let some jerk do it to you. Do it yourself, then do something about it.

You have problems, the trainer says. And of course, only he can fix them… for a price. Here’s the truth.

Got some dumbbells? Then you’ll never miss a workout. Do this full-body plan every other day.

Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.

To get jacked and heal injuries at the same time, make sure you’re getting enough of this.

Squats or leg presses? Barbell or Hammer machine? The right answer depends on what you want to get out of your workouts.

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

Training one body part per day is outdated, and full-body workouts don’t always cut it. Push-pull-legs is superior for any goal. Here’s why.

Here’s how to get a thick, wide back… and why what you’re doing now is probably holding back your gains.



Tip: A New Way to Build Stubborn Lats was originally published at https://www.t-nation.com/training/tip-a-new-way-to-build-stubborn-lats?utm_source=facebook&utm_medium=social&utm_campaign=article5683






Make sure to follow Body Shapr on Facebook - Body Shapr

Improve Your Physique and Athletic Performance by Letting Go of These 8 Terrible Training Myths – Fitness and Power

There are tons of misconceptions and pretty lies in the world of fitness and considering today’s abundance with information and advice, it’s getting harder and harder to tell which is which. Want to get leaner, stronger and bigger? Give your program a hard reality check with these 12 debunked fitness myths and get yourself on…

There are tons of misconceptions and pretty lies in the world of fitness and considering today’s abundance with information and advice, it’s getting harder and harder to tell which is which. Want to get leaner, stronger and bigger? Give your program a hard reality check with these 12 debunked fitness myths and get yourself on the right path again!

1. Strength training inevitably makes you bulk up

First of all, women don’t have enough testosterone in their body to bulk up even by performing a hardcore strength training routine for prolonged periods of time. Men have a tendency to bulk up because they have the right amounts of the right hormones, and yet, sometimes it can be hard for them to put on the desired amount of mass as well.

Now, considering that muscles are highly metabolically active, strength training can actually help you lose excess weight much faster than a cardio program by itself. Remember this: the more lean muscle you have, the more calories you burn while at rest. Regardless of your goals, strength training is actually your best friend, not an enemy.

2. You can lose fat from specific body parts by exercising them

This gem, widely known as the spot-reduction myth, is the reasons why guys and girls all around the world can be seen performing an endless series of crunches in the hope of melting all belly fat away and revealing a shredded six-pack. Unfortunately, the human body doesn’t work that way. Fat cells are more or less evenly distributed across your entire body, so if you want to lose fat from a certain body part, the only way to achieve that is by reducing your overall body fat.

Either way, your genetics determine which body part will lose its fat reserves first and which will slim down last, not the amount of isolation exercise. Forget the crunches and start training with heavy weights and compound movements and you’ll be able to burn more fat in a shorter period of time.

3. Cardio is the optimal way to lose weight

Well, not quite. If by cardio you mean high-intensity cardio, then that’s not such a bad idea. However, logging endless miles on the treadmill or jogging at moderate speed for an hour every day isn’t really going to melt your body fat away. Instead of that, try a combination of high-intensity cardio and strength training for best results.

In the long term, having more lean muscle mass will stimulate your body to burn more calories at rest, so focus on building stronger muscles instead of just slimming down your waistline and be sure that you’ll get even more than you bargained for. And when speaking of weight loss, don’t forget the importance of creating a slight calorie deficit in terms of a healthy, wholesome diet.

4. Extreme soreness is the most reliable sign of a great workout

Sure, soreness and workout intensity have a very close relationship, but that doesn’t mean that you should rely on the way your muscles feel as the only indicator of an effective gym session. If you’re a beginner, you can expect your muscles to be very sore after working out in the first few months. That means that a substantial amount of stress was applied to the muscle tissue, and nothing more. Actually, you can have a stellar workout without being terribly sore the next day, especially if you allow your body an adequate amount of rest in between workouts. Oh, and if you’re extremely sore after every workout, that may be a sign that you’re overdoing it.

Regardless of what you’ve read or heard, working out at high intensity too frequently is not the brightest idea since it can easily lead to overtraining from putting too much stress on the body, and that ultimately means more pain and less gains. Opt for grueling workouts only twice per week.



Improve Your Physique and Athletic Performance by Letting Go of These 8 Terrible Training Myths – Fitness and Power was originally published at https://www.fitnessandpower.com/training/bodybuilding-misc/8-terrible-training-myths







Make sure to follow Body Shapr on Facebook - Body Shapr

I’m Breaking a Sweat Just Watching Shay Mitchell’s 4-Move Bodyweight Workout

@shaymitchell Some exercises from my workout today that you can do at home! Followed by a pizza 🙂 #summerworkout #workoutathome #sweatitout ♬ SUGAR – ROBIN SCHULZ feat. Francesco Yates Shay Mitchell joined TikTok right before COVID-19 shelter-in-place orders started in the US, and she’s been dancing it up, documenting her daily snacking, and perfecting the…

@shaymitchell

Some exercises from my workout today that you can do at home! Followed by a pizza 🙂 #summerworkout #workoutathome #sweatitout

♬ SUGAR – ROBIN SCHULZ feat. Francesco Yates

Shay Mitchell joined TikTok right before COVID-19 shelter-in-place orders started in the US, and she’s been dancing it up, documenting her daily snacking, and perfecting the art of lip-syncing ever since. With almost four million followers, you could call her a TikTok icon at this point, and now on the app, the Dollface, Pretty Little Liars, and You actor is giving us an inside look into an outdoor workout she did at home.

On August 3, Mitchell posted a short clip of herself exercising with minimal equipment, doing moves like crossover high knees (for 30 seconds); box jumps, or what she calls a “squat jump,” (15 reps); what she refers to as a “step-up” — it’s actually a form of traveling toe taps (20 reps each leg); and modified burpees with an alternating reverse lunge (five reps). Yes, it looks intense, but it also looks like fun!

Check out the full video above to watch Mitchell’s sweat session. She did three total rounds of these exercises followed by eating a pizza — because it’s all about balance.



I’m Breaking a Sweat Just Watching Shay Mitchell’s 4-Move Bodyweight Workout was originally published at https://www.popsugar.com/node/47665715







Make sure to follow Body Shapr on Facebook - Body Shapr

Abs Without Crunches: Mike Vazquez’s Full-Body Core Routine

For eons—and plenty of sets that seemed to take eons to complete—crunches were thought of as the key to building lean, hard abs. And if not crunches, experts seemed to suggest some other “feel the burn” movement you were supposed to slog through workout after high-rep workout until your abs popped. But that’s about to…

For eons—and plenty of sets that seemed to take eons to complete—crunches were thought of as the key to building lean, hard abs. And if not crunches, experts seemed to suggest some other “feel the burn” movement you were supposed to slog through workout after high-rep workout until your abs popped. But that’s about to change.

Do crunches have their use? Sure. But that use definitely isn’t building abs as strong as they look. There’s a better way, according to Performix athlete Michael Vazquez, a trainer who combines elements of breakdancing, calisthenics, and circuit training into his high-energy hybrid training programs.



Instead of the same-old ab routine, you’ll power through a dynamic full-body fat-throttling routine that’s as fun as it is effective.

“This regimen, done once or twice a week within your regular training split, will hit your whole body, with a focus on building core strength,” Vazquez explains. “If you do it with intensity and put forth a lot of energy while taking minimal breaks between exercises—15-20 seconds, max—you can burn calories at an accelerated rate, which will contribute to a strong, shredded look over time.”

Each of the following exercises should be done explosively while maintaining strict form. That means you’ll rep quickly, but with enough body control to pause briefly at the start and midpoint of each rep. Keep it smooth, never sloppy.

You Know The Moves, But Not Like This

Vazquez’s crunch routine comprises several key phases: chin-ups, push-ups, squats, lunges, and some final burpees with a quick sprint. Each of the first four phases starts with a high-rep lightweight or bodyweight movement, and then increases the difficulty or adds weight to the same movement for lower reps.

Yes, the weighted versions will feel particularly difficult compared to all those bodyweight reps. But what might surprise you is where you feel it: not just in your arms, back, or legs, but deep in your core, which will get taxed as it stabilizes your body throughout such a challenging series of exercises.

Oh, and if you’ve never paired movements this way, be prepared to use a far lighter weight than you’re accustomed to. They’re going to tax your entire body, not just the target muscle groups.

And then, just when you’re weak, comes the killer: three minutes of burpees, followed by three sprints of 400 meters. Does Vazquez expect you to do burpees for three minutes straight? Of course not. Just keep moving, rest when the world starts spinning, and then start again. Yes, this last part will be tough. But the conditioning and athleticism it builds can’t be replicated. This is what will make your new, strong abs visible, if you can stomach (so to speak) the work.



Mike Vazquez’s Full-Body Core Workout

3 sets, 15-20 reps
3 sets, 4-6 reps (weighted)


+

9

more exercises



Abs Without Crunches: Mike Vazquez’s Full-Body Core Routine was originally published at https://www.bodybuilding.com/content/abs-without-crunches-mike-vazquez-full-body-core-routine.html?utm_source=facebook&utm_medium=Social_plus&utm_campaign=fb_articles&utm_content=fb_articles