The Truth About Six Pack Abs is a great e-book that will show you how to get into better shape fast. You’ll learn how to make your workouts far more efficient and effective so you don’t have to spend hour after hour at the gym. You’ll also get common sense dieting advice, not just more of the same old low carb, low fat diet plans. For excellent weight training tips and the best ab exercises you need to check out this e-book.
August 17, 2009
Top Triceps Exercises
When you perform arm workouts, you need to not only train the biceps, but the triceps as well. The triceps actually make up more of the size of the upper arm muscles than the biceps. It’s best to perform your triceps workouts after you train your chest and shoulders. The top triceps exercises are close grip bench presses, triceps extensions, and cable pushdowns.
Beginners Workout Routines
It’s a must for anyone trying to lose weight to follow a beginners exercise routine. A beginners workout doesn’t have to be too complicated. Start out by doing some basic cardiovascular exercise and stretching. Once you’ve been exercising for a while, try some weight training and perform longer cardio sessions.
How To Get Rid Of Fat
There are many people who want to know how to get rid of fat. All it takes is some willpower, determination, and motivation to succeed at this. The first thing you should do is to learn how to raise your metabolic rate. To do this you need to eat smaller meals more often throughout the day and exercise with a lot of intensity. Building more muscle mass through weight training is another way to body your metabolism so you lose the fat.
How To Increase Bench Pressing Strength
The bench press is without a doubt the most popular exercise for weight trainers to perform. Because of this, most guys who follow a weight training routine want to learn how to increase bench pressing strength. To get stronger on the bench you need to always try to do a little more weight or reps than you did during your last workout. Eventually these small increases will add up to a heavier bench press.
How To Get Six Pack Abs
With the high rates of obesity these days there are many people want to succeed at getting abs. It will take a combination of diet and exercise to get rid of the layer of extra body fat covering up your abs. You need to boost your metabolism to turn your body into a fat burning machine. Working out with a lot of intensity and eating smaller meals more often are the keys to boosting your metabolism. Doing the right ab exercises is also essential if you want to know how to six pack abs.
August 3, 2009
Should Athletes Bench Press? Great Debate Series
Should athletes bench press? This is a huge question that I get asked by a lot of coaches (not strength coaches usually but sport coaches.
Sooo, for you long time Synergy Athletics readers, I’m finally bringing back the great debate series (check out older entried here – The Great Debates) ! It has been nearly 3 months since we have had one of these discussions, and that’s my fault. Let’s get right to it.
The Debate: Should Athletes Bench Press (please post your thoughts in the comments!)
Bench press rep should Athletes Bench Press? Great Debate Series
My opinion: Yes.
Reasoning: Before I get into my reasoning, I need to outline a few assumptions that need to be made in order to rule on this case.
1. This is a generally healthy athlete
2. The athlete has no lingering shoulder issues
3. The bench is PART of a well balanced program
4. The person has good form (ie, arm angle, breathing, full ROM, etc)
If those 4 factors are in place, then I think the bench press is a great upper body strength and mass builder. The bench utilizes the chest, shoulders, and triceps while activating musce fibers in the delts as well.
Bench Variation – Shoulder Rehabd – From Our Trip To Westside Barbell
I’ll qualify this statement by conceding that the bench press is hugely overused. I’ve seen high school athletes that bench every other day all week….pyramid style (12, 10, 8, 5, 3, 1, 3, 5, 8, 10, 12 for reps). That is poor use of the bench press, and probably a real posture killer.
Here’s my bone to pick. Coaches, who usually recommend against the bench press, push for either the incline bench – stating that is how a football lineman is more realistically going to push someone – or for just pushups.
I enjoy both of those exercises, but they have their limitations as well. Pushups are a closed kenetic chain exercise, meaning that your hands are fixed to the floor. When you lower yourself to the floor, the hands cannot move to adjust to the pressure of your body. Therefore if you have a bad set up, you’re screwed.
With the bench, the bar can be moved to a certain path that can be adjusted based on the angles. The only true factor that makes a pushup “safer” is that it is much lighter. If someone would just bench with a very light weight they would be just as safe. Again, I love pushups, but I want to put this argument in perspective.
The sticking point (in the argument, not the bench) is that bench press does not necessarily mean sport success. Actually, it is a very poor indicator of success in athletics. HOWEVER, so is most other upper body exercises. The squat, hang clean, tire flip, and deadlift are all better indicators.
What does that tell us? In order to be successful in sports, the athlete has to have rock solid legs.
Post Your Thoughts In the Comments!
- Joe Hashey, CSCS -
For more information: http://www.synergy-athletics.com
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July 17, 2009
Strength Camp Training Elliott Hulse
Elliott Hulse is bringing a great deal of information in his guest video for us. Many people are visual learners and Elliott puts out some informative and high quality videos.
Check out Elliott’s guest post below and his site over at HulseStrength.com.
Strength Camp Sample Workout
Elliott leads by example and just earned his strongman card. A few things I would like to point out in this video that should pay attention to:
Creative way to add weight to a tire. Wait to the end for this one, simple suggestion to make tire progressions easier.
Arm angle on the pushups, a real shoulder saver.
Thick rope and odd objects used. These objects add grip and stability elements to standard lifts.
-Thanks Elliott. Check out his blog over at HULSESTRENGTH.COM.
- Joe Hashey, CSCS –
For more information: http://www.synergy-athletics.com
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Forced Reps And Drop Sets
Working out with a lot of intensity is a must if you weight train. Doing all of your working sets to failure will force your muscles to grow. You can even go beyond failure with some high intensity techniques – forced reps and drop sets. Forced reps are reps you get with assistance from a spotter after you’ve reached failure. Drop sets are sets where you quickly decrease the amount of weight you are using after you’ve reached failure and continue to do reps.
Performing Bench Pressing Workouts
If you’re trying to improve bench press strength you need to set up the right routine. Bench press routines should include certain exercises to develop strength and size in your pecs. Start your bench pressing workouts with sets of flat benches. To build your upper pectorals, you’ll need to do incline bench presses as well.