PULL it to the limit

Yeah you got it right. That’s what I said. Pull it to the limit. I think there’s too much pushing going on in the weight room. The reason being is because a lot of people still like training their vanity muscles like the chest and shoulders. Its not unusual to see guys hitting their chest with 4 different pressing exercises and then on to doing almost the same number of exercises for their shoulders and only 1 pulling exercise to train their back. I attribute this to the pressure of looking better in front…which is really not a problem. But c’mon, just one exercise for the back?

Our back muscles are just as important as our chest muscles. Actually , it may even be more important to train our back muscles because they dictate our posture and serve as the base from where all our pushing movements stem from. Have you seen guys with really nice looking chest muscles but rounded shoulders? Ugly right? That’s because they do too many chest exercises it keep their chest muscles in a shortened state it eventually pulls their shoulders forward.  But beginners usually start this way as they want to look good first and worry about the science after. But, in the end , science will always win so lets not play catch-up by starting to learn some really basic back exercises.

The Lat Pulldown

The Dumbbell Row

Straight Arm Pulldown

If you’ve been working out in a gym for awhile, you’ve probably used the Lat Pulldown as part of your routine. As most of you guys know, the lat pulldown is usually the default machine that people use to target the muscles of the back such as the rhomboids and latissimus dorsi. But what if you come down to the gym and all the lat pulldown machines are used? What do you do? Well, here’s a good alternative. It’s a called a straight arm pulldown.  This is one of my favorite exercises because not only does it work your back muscles and arms, but it will also challenge your core. Performing this exercise will require you to establish a firm stance as you will have to drive the bar you’re holding towards your body. I have attached a video for you to see how its done. So next time all the lat pulldowns are being used, just walk away and make your own pulldown.

Core Training: The Basics

By now, all of you guys must already know what the core is.

If not, scroll back a few articles to find out.

Core training is all about muscle activation. It’s one thing to activate your core while sitting on a chair and it’s another thing to keep it activated when pressing a pair of dumbbells over your head.

Yup. Multi-tasking. Multi-tasking with muscles.

Telling your brain to keep your core braced the whole time you’re doing a squat or a push-up. It’a no walk in the park. Try it.

For women who are reading this, do a push-up (kneeling) with the following things in check:

1. Core activated.
2. Inhale going down the mat/floor.
3. Exhale going up (pushing off the mat/floor) while contracting your chest muscles.

For guys, do a push-up with the following things in check:

1. One straight line — from the heel, hips and shoulders on starting position.
2. Core activated.
3. Inhale going down the mat/floor.
4. Exhale going up (pushing off the mat/floor) while contracting your chest muscles and triceps.

Now try to go for at least 5 repetitions while keeping everything in check.

How did you fare?

If you did well, then congratulations.

For those who struggled, then it’s about time for you to get to know your body more. That is… before moving to more advanced stuff like core training.

But, it doesn’t mean that what you are doing currently is NOT core training.

If your current training program involves doing exercises like squats, planks and deadlifts,  then you’re already doing core training. It probably just wasn’t explained to you clearly. I mean, how else can you maintain your working position without everything in sync?

These basic movements fall under the category of CORE EXERCISES, meaning exercises that recruit one or more large muscle areas (i.e. chest, shoulder, back, hip or thigh) involve two or more primary joints (multi-joint exercise) and receive priority when one is starting out because they are more functional (i.e. mimics real life movements).

Another great thing about these exercises is the fact that they work to integrate the body into a functional whole and core training should be no different.

Mastery of basic core exercises can help develop intermuscular coordination and muscular activation. Once this has been achieved, more advanced core training can be taken up. This can involve the same core exercises but on a more challenging surface like a stability ball or a bosu ball.

Has anyone of you ever done a push-up on a stability ball/swiss ball? Sounds cool right? But before you try it, re-acquaint yourself with your body first. It’s gonna require a lot of balance, coordination, strength, technique and breathing. On top  of that, you need every ounce of muscle to participate.

Complicated? Multi-tasking is never easy.

Increase Your Bench Press

I guess everyone who has been reading my posts are wondering if I will ever give out training secrets. Well, today’s your lucky day. I bet most of you, especially the guys would like to know how to increase their bench. After all, today is Monday which is International Bench Press day for most.

You enter the gym… place your bag in the locker… come out onto the gym floor… say hi to your buddies…. do some arm circles… then almost by instinct… plop on the bench press and do the bar pressing warm-up. Am I correct?

Actually, you’re doing the right thing. Except that by now you know that the principle of specificity doesn’t really provide you real gains if you’ve been lifting for quite a while. So why don’t we do a workaround? Instead of training your chest to increase your bench press, why don’t you train your rotator cuff muscles?

Why the rotator cuff muscles you ask. Well, the rotator cuff muscles are responsible for bracing your shoulders during pressing movements. Your supraspinatus, infraspinatus, teres minor and supscapularis all come into play when you’re lying on the bench and ready to press the bar. These are your synergist muscles and they support your agonist muscles (Chest and Triceps) during the bench press exercise. Imagine these muscles the base from where 40% of your power is coming from. Don’t you want to use that up as opposed to just 60% of your real strength? So here’s a sample rotator cuff exercise that you can include in your routine. Your bench press numbers won’t instantly go up mind you. But give it 4-6 weeks and you will be reaping the benefits of this exercise.

Floor Circuits 2

Here’s another floor circuit that is composed of a dumbbell assisted exercise and lots of core . Combine this circuit with the floor circuit I posted a few days ago, and you already have a days worth of training!

Power Clean

If you want an exercise that can immediately improve your vertical jump, do the Power Clean. This amazing power exercise consists of quickly and forcefully pulling the bar from the floor to your shoulders in one motion. I guarantee every single muscle fiber in your lower body will be worked once you have mastered this move!

Level-Advanced

Power Clean, posted with vodpod

Clap Push-ups

Clap Push-ups or Plyo Push-ups are not for the faint of heart. Before you perform these push-ups you should be able to at least bench press your own weight or do 20 strict push-ups with ease.

Level: Advanced

Clap Push-ups, posted with vodpod

Lunge with Press Up

A lunge with a press-up is a terrific exercise that will not just work your upper and lower body , but challenge your balance as well. Try incorporating this into your workout as it’ll save you lots of time having not to do a separate shoulder and leg routine!

Level: Intermediate to Advanced

Lunge with Press Up, posted with vodpod

Squat to Press

The squat to press is a true bang-for-your-buck exercise. Not only does it work your quads and core, but it will also give you the added benefit of working your shoulders. It is also very versatile because you can replace the dumbbells with barbells or even a medicine ball.

Squat to Press, posted with vodpod

Deadlift

Here’s my buddy Geoff demonstrating a proper deadlift. This guy can easily deadlift 225 lbs for 10 reps with great form!

Level-Intermediate to Advanced

Deadlift, posted with vodpod

High Pull

A High Pull is power exercise that is a precursor to a power clean or a hang clean. This is a great exercise that works almost all the major muscle groups of the body. If you wanna be able to increase your vertical jump and improve your explosiveness, integrate this into your routine!

Level: Advanced

1st collector for High Pull
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Push ups

Perhaps one of the oldest and under-appreciated exercises , the push-up is an excellent exercise for the chest. By increasing the number of reps, varying foot placement and slowing down the tempo, push-ups can provide an amazing chest workout that can keep you sore for days.

Level: Beginner to Advanced

Push ups, posted with vodpod

Pull ups

 

If you need an upper body exercise that can hit almost every single muscle in the upper back this is it. If you can’t do pull-ups, follow a progression program starting with lat pulldowns and rows. As you feel yourself getting stronger, try to go for at least 1 rep before starting your back program.

Level: Advanced

 

 

 

Pull ups, posted with vodpod