BBcom On US Sports Net. Perfecting Your Push-Up

 

When done correctly, push-ups are incredibly effective for building upper body and core strength.

Rebecca Rouse

The push-up is a foundational bodyweight training exercise and is a staple in many training programs. Whether you are a bodybuilder looking to get a bigger set of pecs, an athlete striving for improved strength and performance, a calisthenics junkie who swears by bodyweight exercises, or an everyday gym-goer wanting a well-balanced strength training routine - there’s a good chance you’ve used push-ups in your training regimen.  

And there’s a good reason: when done correctly, push-ups are incredibly effective for building upper body and core strength. They pack a big punch in terms of muscles utilized, as they target the pecs, triceps, anterior deltoids, and abdominals. Another added benefit is that they can be done anywhere, requiring zero equipment and minimal space. 

Unfortunately, many people aren’t getting all the benefits from this beneficial movement because they either don’t utilize the full range of motion and/or don’t execute their push-ups with proper form. 

If you always do your push-ups by going halfway down and then back up, you’ll only get stronger in the top half of the movement. Try going all the way down after training exclusively partial reps, and chances are you won’t be able to get back up (at least not with good form). 

Why? Because you only build strength in the range of motion through which you work. 

Partial reps = partial strength. Full range of motion = greater strength gains. 

So, if you’re ready to leave partial reps behind and level up your push-up practice, use this sequence of progressions to help you.

1. Hardstyle plank hold: in a forearm plank position, contract every muscle group (from the neck down) in order to generate as much full-body tension as possible. Hold it for 10-15 seconds and repeat 2-3 times. This wakes up your muscular and nervous systems and should elevate your heart rate. The ability to generate full-body tension is key to a strong push-up. 

2. High plank hold: the same concept as #1, but in a high plank (push-up position). "Root" yourself into the floor by actively connecting to it with your fingers and toes.

3. Incline push-ups: use a box, bench, Smith machine, or squat rack to create an incline; then perform full range of motion push-ups with your hands on the incline. Gradually decrease the incline as you get stronger but be sure you can maintain the plank position and core brace all the way through the movement before progressing.

4. Eccentric push-ups: begin in a high plank on the floor. Keep your torso in one straight line and think about actively "pulling" yourself toward the floor as slowly as possible. 

5. Knee push-ups: use your own body to create an incline by placing your knees on the floor. Keep your toes connected to the ground as well, and complete self-assisted push-ups like this, focusing on keeping your torso in one straight line all the way through. 

6. Modified concentric (two knees, then one knee): begin in a high plank and lower yourself to the floor while keeping your torso in one straight line. Then drop your knees to the floor for assistance on the way up. Once you can do this successfully with assistance from both knees, progress to using assistance from one knee only (and be sure to alternate sides). 

7. Full push-up: once you've mastered all of the above, you're ready for the full ROM push-up. Utilize the tension principles from step 1 to maintain a strong core brace throughout the entire range of motion.

ABOUT THE AUTHOR

Rebecca Rouse

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How to Train Through Shoulder Pain and Be Unstoppable

 Shoulder pain isn't just something you have to grin and bear.

These are the best exercises for shoulder pain, and the best training techniques to get you on the road to pain-free lifting.

John Rusin, DPT, CSCS

In recent years, the shoulder has begun to rival the lower back as the top pain point for active people. Why? Partly due to how the shoulder is constructed, but plenty more is just about us—how we train, how we take care of ourselves, and how we position our bodies in the modern world. 

I'll be blunt: We, the lifters and athletes, aren't doing ourselves any favors in the way we warm up, train, and care for the shoulder. That's why the first step is to alert you to what you're doing that might not be helping your situation. Then we'll learn some pain-free alternatives to popular lifts and see how to put it all into action in your training.

This is the guide you need to get back to pain-free pushing, pulling, and living again!

Step 1: Stop Making Things Worse

More than any other pain point, the shoulder is a place where people's attempts to solve the problem often make it worse. Here are a few examples:

Chasing shoulder mobility: Mobility definitely isn't a cure-all for shoulder pain. In fact, you almost definitely need more stability than mobility. And unfortunately, "stretching" your shoulder isn't the answer, either. Pulling on that shoulder capsule through intense stretches can make an injury worse!

Skipping push-ups: As lifters get stronger at weighted movements, they tend to ignore push-ups. This is a mistake! Unlike most other pushing movements, the push-up actually encourages proper shoulder function. If you're chasing big bench numbers but you can't rock out a set of 10-15 perfect push-ups, you're setting yourself up for problems.

Pushing more than pulling: Both because of our modern postural trends and because of the way the shoulder is built, you need to pull at least twice—and more like three times—as much as you push. Seriously! You can find more detail about how to rectify this situation in the article "Safe, Strong Upper-Body Lifting Begins With These Two Ratios." The short version: Use your warm-up! Keep reading........

The Best Guns On Your Block? 10 Best Biceps Exercises for Building Muscle

 Over the years, a number of studies have sought to investigate the best biceps exercises. This shouldn't surprise you! You know the first thing you'd do if you ever got access to an EMG machine would be to hook it up to your guns. Be honest.

So, what's the winner? Based on biceps EMG alone, it's usually the concentration curl, a staple in the bodybuilding regimens of golden-era lifters like Arnold Schwarzenegger and Lou Ferrigno. But here's the catch: We've never met a single bodybuilder who whole-heartedly agreed.

Why not? For one, experienced lifters know that while muscle activation matters, it isn't the only thing that determines the best muscle-building exercises. Instead, we used a number of parameters to choose the 10 best, including:

• Ease of learning and performing
• Total muscle stimulation and intensity
• Popularity among diehard lifters and bodybuilders (This matters!)
• Availability of equipment in commercial gyms

You don't have to consider this a definitive list. Take it as the start of the discussion, then go experiment for yourself in the following three complete workouts!

10 Best Biceps Exercises

• Barbell or EZ-Bar Curl
• Cable Curl
• Dumbbell Curl
• Chin-Up
• Reverse-Grip Barbell Row
• Hammer Curl
• Incline Curl
• Concentration Curl
• Preacher Curl
• Drag Curl

Barbell Or EZ-Bar Curl

Why it's on the list: The standard shoulder-width curl engages the short and long heads of the biceps equally, you can alter grip width to slightly change the emphasis (wide to target the short head, narrow for the long head), you can really pile on the weight, and you don't have to sit there endlessly working one arm at a time.

How many more reasons do you need? If you're only going to do one biceps exercise, make it this one.

Want to use a straight bar instead of a cambered EZ-bar? Have at it, if your wrists don't mind. A 2018 study found that while both variants produced greater activity than dumbbell curls, "The small difference between [barbell] and EZ variants… makes the choice between these two exercises a matter of subjective comfort." 

.......Keep reading........

The StrengthCast Power Show 8 Shirt Busting Back Exercises and The Trap Bar Deadlift

 

Trap Bar Deadlift

• Author Chris Adams

The trap bar deadlift (especially with low handles) is a great exercise to add to your routine. It’s a compound movement that works the glutes, the lower back, the quadriceps, the hamstrings, the trapezius, the abdominal muscles, and the forearms.

While it’s more common to see someone do a deadlift with a barbell, the trap bar deadlift has gained in popularity in recent years, and most gyms now have a trap bar.

There are more similarities between the barbell deadlift and trap bar deadlift than there are differences. Both are lifted from the floor. Both involve hinging at the hips. The weight people can lift is similar for both. People tend to be able to lift a bit more weight with the trap bar, but people lifting a huge amount more with the trap bar you'll often read about on the internet are people using the high handles which reduces the range of motions. If you use the low handles, which are the same height as the barbell deadlift, the difference is much smaller. The trap bar uses a little more quads, and a little less hamstring and back compared to the barbell deadlift.

Benefits of the Trap Bar Deadlift Over the Barbell Deadlift

The barbell deadlift is also a great exercise. This article isn't about one being better than the other, they are just different. I’m going to discuss some of the benefits of using a trap bar.

Easier to Learn: The trap bar deadlift is easier for most beginners to learn. The main reason being that with the barbell the weight is in front of you with makes it easier to lose your balance and round forward. While with the trap bar your hands are by your side. I don’t think the potential problems with the barbell deadlift are hard to avoid if you're coached properly, and doing deadlifts with a barbell isn’t that technical, or even hard to learn, but beginners do tend to pick up the trap bar deadlift and able to do them safely quicker than with a barbell, especially when they aren't receiving coaching.

Easier on the Lower Back: Trap bar deadlifts can be easier on the back, assuming your bracing and using good technique. The trap bar was invented in the 1980s by a powerlifter called Al Gerard. Al Gerard had many back problems, and he wanted to find a way to lift heavy weights with his bad back. The barbell deadlift is also good for your back if you're healthy, but some people who have back issues find that they can trap bar deadlift without pain while they can't with the barbell. There is less chance of being pulled forward and having spinal flexion with a trap bar. if you’re finding using a barbell is giving you back problems then using a trap bar could be a good option. This also makes the trap bar easier to use safely while doing high reps.

Low Handles and High Handles: Most trap bars have low and high handles. The vast majority of people only use the high handles. In fact, I've never seen anyone use the low handles apart from myself and my clients. If you search for #lowhandletrapbardeadlift on Instagram, you'll find only twenty videos, and three of them are me. Why do people mostly use high handles? Mainly because of ego and they can lift more weight with it.

However, there are some good reasons to use the high handles. A lot of people don’t have the mobility in the hips to get into the correct starting position with the barbell deadlift or the low handle trap bar deadlift because of previous injuries, or being active for a long time. However, most people can comfortably do a trap bar deadlift with high handles as it requires less mobility. I even have a 72-year-old client who can trap bar with high handles without a problem, but he wouldn't be able to use a barbell.

For everyone else, I use the low handles as it has a larger range of motion and carries over to the conventional deadlift better.

Grip: The trap bar allows you to use a neutral grip. Using a barbell gripping the bar with a double overhand grip will limit the weight you can lift as your hands can’t hold enough weight. That leaves hook grip, straps and mixed grip (one hand pronated, and one hand supinated). Hook grip is a strong grip but can be very painful on the thumb. Using straps take away the grip strength benefits. A mixed grip is a very strong grip but can lead to small muscle imbalances. It also increases the chance of tearing a bicep on the arm that’s supinated if bad technique is used. The trap bar is easy to grip and avoids these potential negatives.

Carryover to the Barbell Deadlift: I’ve personally found it to have a good carryover when using the low handle trap bar to the barbell deadlift. Three years ago, I pulled 230kg with a barbell with the vast majority of my training on the trap bar. I did deadlifts with a barbell around 5-8 times in my life before I did that. This was back when my one rep max on my squat was only 155kg, so the trap bar deadlift was the main reason I managed to deadlift 230kg.

Possible Negatives of the Trap Bar Deadlift

The handles might be too wide, or too narrow for some people depending on the trap bar being used. You might occasionally not grab the trap bar in the middle of the handle. This is simple to sort out as you can readjust before the next rep.

How to do a Trap Bar Deadlift

Step 1: Stand in the centre of a trap bar with your feet roughly hip-width apart and toes slightly out. This is a good starting point. Try a slightly narrower and wider stance to see what works best for you.

Step 2: Bending at the hip and letting the knees slightly bend, grab the middle of the handles of the trap bar.

Sit your hips back so you feel the tension in your hamstrings. Lift your chest up and flatten your back. Look straight ahead, or slightly down. While keeping your arms straight, rotate your elbows so they facing the wall behind you and pull your shoulders down. This will help engage your lats.

Step 3: From this position you need to get tight and brace. Getting tight and bracing will allow you to lift the most weight you can and reduce the chance of injury.

You now need to pull the slack out of the bar. Pulling the slack out of the bar is very simply lightly pulling on the bar and creating as much tension as possible throughout the body. You should be tense enough so that if I was to lightly push you, you wouldn't move.

Before lifting you want to take a deep breath from your diaphragm. When breathing into your diaphragm, your stomach should inflate out. If you’re chest and shoulders raise while you take your breath you’re not breathing into your diaphragm. You'll need to hold this breath until you've completed the rep. Contract your abs like you’re about to get punched in the stomach, and again hold it for the whole rep.

Step 4: Lift the bar driving your feet into the ground, straightening your legs, and thrusting your hips forward. As you approach the top of the movement to squeeze your glutes and push the hips forward to lock out the rep. When you lift it you shouldn't be jerking the bar off the ground. If you do end up jerking it off the ground it suggests that you didn't get tight enough during the setup.

Bracing, getting tight and pulling the slack out of the bar

Getting tight, bracing and creating full-body tension is important as it reduces the chance of injuring yourself and it allows you to lift the most weight. You need to be able to transfer the force into the bar through the torso. Make bracing and getting tight a priority when you're doing deadlifts.

Before every rep, you need to take a big diaphragmatic breath (breathing into your stomach/obliques) instead of breathing into your chest to create Intra-abdominal pressure. This helps protect your lower back. Your stomach should inflate out when doing this. If your chest and shoulders raise while you take your breath, you’re not doing it correctly.

You will hold this breath during the rep. If you need to exhale, do it at the top of the lift or with the bar resting on the ground between reps.

Contract your abs like you’re about to get punched in the stomach. This combined with taking a big breath will ensure you’re core is braced.

Pulling the slack out of the bar simply means that you have already put upward pressure on the barbell before you to lift the weight to create tension throughout the body. You should already be pulling the bar so when it’s still on the floor that adding that anymore force ill lift it off the floor. You shouldn't be jerking the bar off the floor. If you are, it means you're not pulling the slack out of the bar.

​

Touch and Go vs Resetting Between Reps

People have become big and strong using both methods. Some people argue that it’s better to reset between every rep because when you're doing a one rep max you're starting dead start so you should practice that with every rep. If you're a powerlifter, I would reset between every set so you can practice it.

There's nothing wrong with touch and go. Touch and go is a way of overloading the muscles as you'll be able to do more reps with the same weight. I've personally made my best progress doing touch d go deadlifts. Touch and go forces you to do the eccentric part of the exercise which is useful for building muscle. The main problem with touch and go is that most people will do it wrong. They will cheat and bounce the weight up. I wouldn't recommend touch and go to someone who hasn't been deadlifting for a long time.

Some benefits touch deadlifts are it will build you grip strength better as you'll be holding the bar for the whole rep. You'll have more time under tension which is good for building muscle

I like to get my clients to control the eccentric part of the deadlift and briefly pause at the bottom before doing another rep. By controlling the eccentric part of the lift you'll return the bar to the correct starting position every time which will limit the time spent between reps.

Common Mistake

Not setting up correctly: The trap bar deadlift is a very simple movement once you're set up correctly. It's The problem is a lot of people don't set up correctly. If something doesn't feel right, or doesn't look good when you record it, look at your set up and check you're doing everything you should be. Good chance that's where your problem is.

Jerking the bar off the floor: This is a common mistake, and again it's caused by not getting tight and pulling the slack out of the bar. Jerking the bar off the floor should be avoided as it greatly increases the chance of you hurting your lower back, and it will limit how much weight you're able to lift. Make sure you pull the slack out of the bar and brace correctly.

​

https://www.chrisadamspersonaltraining.com/

StrengthCast PowerShow Featuring: High-Volume Arm Workout for Mass Abel Albonetti and 4 Exercises For Bigger And Stronger Arms Using Pull Up Bar

4 Exercises For Bigger And Stronger Arms Using Pull Up Bar

• Author Anh Bui

Do you want to build those awesome big biceps? If your answer is yes, then you are in the correct place! We’ve limited it down to main 4 practice varieties for your most amazing outcome!
There are many people who think that biceps are directly targeted by the curls and the heavy weights. And body weight exercises like the chin up is an indirect method to hit your biceps and triceps. But it isn’t the case. As it has far more effect than could meet your eyes. Here are some of the moves that target tons of your arms muscle fibers and you will see that your arms pick up that attractive shape that you’ll always wanted. (Continued below......)

 Join us every week as we bring you the best and brightest fitness experts in the world!
On this week's show:
This high-volume arm workout targets both biceps and triceps. But it's not for the faint of heart. See if you have what it takes to handle this muscle-building arm workout from Abel Albonetti. (From BBcom)
► Abel Albonetti's Arm Training Training Program:  https://goto.bodybuilding.com/qJWjn
► Abel Albonetti's Maximum Muscle Program:  https://goto.bodybuilding.com/DPWNy
► Shop Bodybuilding Signature Supplements:  https://goto.bodybuilding.com/QoYQY

 (Continued.....)To get the most out of your chin ups, you need to concentrate on the negative portion of the activity and perform it gradually and intentionally. Negative chin ups are the piece of the movement where you bring down your body and your muscles extend. Slower developments put more strain on your muscles, they likewise prompt more noteworthy muscle development. Ensure you keep up an appropriate shape all through the activity and adjust the activity to your wellness level to maintain a distance from any kind of damage.
THE CURL-FREE BICEPS WORKOUT
This workout combines pulling movements with various varieties of grips and a bit of directional change to hit every area of your arms. . Do each activity consecutively, then rest for 2 to 3 minutes, and finish four aggregate rounds.
Weighted Chinups, 6 reps
Take 3 seconds to bring down your body and 1 second to draw yourself up. To include weight, secure a plate to a weight belt, or utilize a weighted vest.
V-Grip Pulldowns, 12 reps
Connect a V-hold connection to the lat pull down station. Sit at the station with your middle almost upright and your arms straight. Get a handle on the handles with your palms confronting each other. Without moving your middle, pull the bar to your trunk, keeping your elbows near your body. Take 1 second to pull the weight and 3 seconds to return it to the position in the beginning.
Commando Pull ups 6 reps
Pull ups done with a wider, overhand grip work your biceps a little less than chin ups. Hence, it’s suggested that you do the commando pull ups where you do an overhand grasp with one hand and underhand hold with the other. Be mindful so as to do an equivalent number of reps while rotating the underhand and overhand grasp between hands to keep away from uneven muscle improvement.
Once more, attempt and concentrate on the descending bit of the development, performing it gradually, for best outcomes. Likewise with jaw ups, venturing up onto a case or a stool will help you do this.
Inclined Pull ups 12 reps:
The inclined pull up is a extraordinary exercise since it works the biceps and enables you to effortlessly alter it to your wellness level, by lifting or bringing down the bar level or the tallness at which you position your feet. Also, it puts no weight on your lower back so it’s an incredible contrasting option to a portion of alternate activities out there (simply ensure you keep legitimate frame all through the development!). On the off chance that you don’t have a bar near to, you can utilize the edge of a table to bolster yourself, the length of it doesn’t move and is sufficiently secure to bolster your weight without breaking.

 Free standing pull up bar

BBcom Featuring: How to Build MASSIVE Biceps | Mark Bell

So you want to add some size to your arm by building bigger biceps? Mark Bell shows you how altering your rep scheme is one way to jump-start your arm gains. ► Shop Mark Bell's Sling Shot and Accessories: https://bbcom.me/2wojhVE ► BodyFit Training Programs: https://bbcom.me/2V4GKFN

| Build Bigger Biceps By Changing Your Reps | Altering your rep scheme is one way to jump-start your training, because it hits the muscle fibers with a novel stimulus. Let's say you're stuck at 105 pounds on the EZ-bar curl, a weight you can handle for 10 reps. Rather than try another set with 105 pounds, load 125 pounds onto the bar. You might be able to lift it for only 5-6 reps with good form, but don't worry; you've just applied an altogether different stimulus to your biceps with a heavier load! Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms. One common, proven method to building strength is a scheme called 5x5, meaning 5 sets of 5 reps. This protocol was popularized in the 1970s by the late Bill Starr, a legendary strength coach. You shouldn't use the 5x5 technique with barbell curls, however; it's more effective with multijoint exercises than single-joint exercises. Instead, we'll choose the weighted chin-up, which uses an underhand grip and stimulate the biceps tremendously. The goal is to take a given weight and complete 5 sets of 5 reps, resting 2 minutes between sets. The best place to start in terms of load is with your 6RM—that is, a total weight (body weight plus added plates) that allows you to complete just 6 reps. Your 6RM should equal 85 percent of your 1RM. The right load is one that lets you complete the first 2 sets of 5 reps—but not the third. (Do just 5 reps, even if you can do more.) Adjust the load accordingly if that's not the case. Over time, once you're able to complete all 5 sets for 5 reps, add 5-10 pounds to the load and start again. Even a scheme like 5x5 can become stale over time, so there are other options to consider. Choosing a weight at which you fail at 8 or even 12 reps also offers a marginally different training stimulus. Concurrently adding a fourth set to increase the training volume allows you to vary the stimulus even more.

BodyRockTV Lisa Marie Featuring: Dumbell Bicep Curls 6 BOGUS EXCUSES FOR NOT WORKING OUT

I can’t tell you how many people I encounter on a weekly basis who tell me they don’t exercise because (fill in the blank). I just stand there dumbfounded as it appears these individuals actually wholeheartedly believe the words that are coming out of their mouth. Yet, all I hear is “blah blah blah.” One excuse after the next. They’ve lied to themselves for so long that it’s actually their reality. Think of it as a self-fulfilling prophecy of sorts. What they fail to realize is that I can see through the BS and the reason they don’t exercise is just an excuse. It’s laziness. Complacency. Now, what we need to do is find a solution that people will get on board with......(Continued below).......

BOGUS EXCUSES FOR NOT WORKING OUT

by Team Beast

.........Below you will find several reasons people say they don’t exercise along with a solution and the truth. If you, yourself, need a kick in the butt, this article is for you. If you know someone else who could use a kick in the butt, share this article with them.

Excuse #1: I don’t have time

Let’s be real for a minute. If you say you don’t have time but you’re at home watching Game of Thrones, can you really use that as an excuse? Winter may be coming, but so could illness if you don’t start focusing on your health. You saying you don’t have time is truly one of the biggest lies I hear people say when they mention they don’t exercise.

If your health was a priority, you’d make time for it – just like watching television every night. If I were to guess, I’d say you probably watch several hours of television each night before bed? Maybe you stay up late to catch up on your DVR? So, really, where are your priorities. You could have a late-night workout and still have time to watch your shows. Stop using time as an excuse. You could even wake up earlier or use your lunch break to fit in a workout.

Excuse #2: I’m too tired after a long day at work

This is where you have a drill sergeant screaming down your throat, “Suck it up buttercup!” You’re probably too tired because your unhealthy and out of shape. That 9-5, unless you’re working a very labor-intensive job, shouldn’t put you out of commission for the rest of the day. Sure, you may have some days where you’re mentally exhausted, but that’s no excuse why you don’t exercise.

You could easily hit a workout after you’re done in the office to destress and focus on yourself. You could even hit the gym before going into the office to get it out of the way so you “aren’t too tired” after you leave work for the day.

Excuse #3: My schedule doesn’t give me any time to exercise

How much time do you think you’ll have when you get sick with some disease because you haven’t taken care of yourself all these years? Will you have time then to fight to remain alive? Sounds pretty morbid, but the fact of the matter is that those who complain they don’t have time will end up needing to make time to regain their health down the road if they want to have any sort of longevity and live a long life. You can’t tell me you don’t exercise because your schedule is too busy.

Coming from my own personal experience, I run my businesses, I am a husband, and I have three children. Technically, I could say my schedule is the reason I don’t exercise but I know that’s just an excuse and a lie. I get my seven hours of sleep, plus I have time to do everything I need to during the day which also includes a workout for around 60 minutes. If your health means something to you, you’ll find the time to exercise.

Excuse #4: I have kids

Congrats! How fun! And? No seriously… what’s your point? I have kids. My friends have kids. My clients have kids. Are you telling me you don’t exercise because you have kids? Because that’s a terrible excuse.

You can easily fit in a workout WITH your kids. Or, if you have a spouse, you can take turns watching the kid(s) to allow the other to fit in a workout. Better yet, exercise over your lunch break so you don’t take time away from your kids when everyone gets home from work or school. Additionally, what are you doing at night when they go to sleep? You can fit in an at-home workout while everyone is asleep. Use your own body weight or even invest in some adjustable dumbbells or resistance bands and you’re set.

Excuse #5: I don’t have a gym membership and can’t afford one right now

Good news, you don’t need to spend a penny on a gym membership to help improve your health and fitness. Not having a gym membership is no longer an excuse why you don’t exercise. In fact, I advise many people who DO have a membership to do exactly what I’m about to mention.

Go invest in a set of resistance bands that you can keep at home. Not only can you use them at home but when you go on a trip out of town or on vacation, you can take them with you. They are super compact and can easily be tossed in a suitcase or in your car when traveling. With resistance bands (some sets have resistance over 200 pounds) you can exercise at home whenever you want – regardless if you have a gym membership or not. Weather not the greatest and don’t feel like driving to the gym? Use your resistance bands.

Cardio is even easier and FREE! Go walk/run outside. Is the weather not good? Walk the steps in your house or do something like burpees to elevate your heart rate. Not having a gym membership is no excuse why you don’t exercise.

Excuse #6: I’m healthy, thin, and am not sick

Because you’re healthy, thin, and not sick (right now) you think you don’t need to exercise? Interesting. But false. You’re only seeing the exterior. You may look fine on the outside, but inside things could be going all sorts of wrong. You don’t know the health of your heart. You don’t know the health of your organs. You don’t know if free radicals are damaging cells and leading you down the path to illness and disease. You can’t see your blood work if you haven’t had it done. Have you ever cut into what looks like a good piece of fruit just to find the inside is bad? The same thing could be happening with your body.

You can’t wait until illness happens to take your health seriously. By then, it’s already too late and you’re trying to play catch-up. You want to be proactive rather than reactive. Focus on your health now to help prevent and lower the risk of disease. All you need is 150 minutes of exercise each week for many health benefits. That’s only 30 minutes needed five days a week. In the grand scheme of things, that’s nothing. Don’t use your current health status as a reason why you don’t exercise. It will come back to bite you in the butt.

BBcom Featuring: High-Volume Back & Biceps Workout for Mass | Mike Hildebrandt

Want to take your back and biceps to the next level? Sculpt every angle and build bigger arms with Mike Hildebrandts high-volume back and biceps workout.
► Swole and Strong Training Program by Trainer Mike: https://bbcom.me/2O9sDK3
► Shop Dymatize Supplements: https://bbcom.me/34UNx6z
► All Access 7-Day Free Trial: https://bbcom.me/370PFLS

| Mike Hildebrandt's High-Volume Back & Biceps Workout | 
1. Lat Pulldown: 3 set, 15 reps (4th set is a dropset) 
2. T-Bar Row: 3 set, 15 reps (4th set is a dropset) 
3. Chest Supported Machine Row: 3 set, 15 reps (4th set is a dropset) 
4. Rope Straight-Arm Pulldown: 3 set, 15 reps (4th set is a dropset) 
5. Neutral-Grip Lat Pulldown: 3 set, 15 reps (4th set is a dropset) 
6. Standing Cable Row: 3 set, 15 reps (4th set is a dropset) 
7. Seated Cable Curl: 3 set, 15 reps (4th set is a dropset) 
8. Machine Biceps Curl: 3 set, 15 reps (4th set is a dropset) 
9. Dumbbell Hammer Curl: 3 set, 15 reps (4th set is a dropset) 

 | Swole and Strong by Mike HIldebrandt | Why chase just size or strength when you can have both? With an elite personal trainer as your guide, you'll feel the satisfaction of watching the numbers on the bar go up, while the mirror shows solid gains in muscle mass and definition. This cutting-edge program is perfect for building your muscular base, or for anyone who wants to have it all when they lift.

 | Lift Big to Get Big | Stop trying to cram every goal into every workout! Mike Hildebrandt will show you how to balance your workouts across the week to move solid weight while also getting unreal pumps. This is tough, high-volume training built around the basics, but with cutting-edge techniques like blood flow restriction training (BFR) as finishers. 

 | Expert Instruction | Mike Hildebrandt is an experienced personal trainer, fitness model, men's physique competitor, and a regular guest on Bodybuilding.com's YouTube and Facebook video feeds. As a longtime proponent of daily undulating periodization-style training, he knows how to achieve two goals at once—and help his clients do the same!

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BBcom Featuring: 3 Exercises for Better Biceps Peaks | Regan Grimes and Is It Silly to Want Abs after Age 40?

 

Not all biceps exercises are created equal. Here are 3 biceps exercises from IFBB pro bodybuilder Regan Grimes that can help you build bigger biceps peaks. (Video below)

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 We all have body parts and specific muscle groups we want to improve, but complaining about them doesn't solve the problem. If you really want to transform a weakness into a strength, you need a smart strategy that effectively targets the muscle you want to mold. This is especially true for your biceps peak. To build a towering biceps peak, you need to divide and conquer: "divide" in the sense that your biceps have two heads, and the long (outer) head is the one you see knotted up when you flex your arm, forming the peak; and "conquer," as in finding ways to directly target that particular head with exercises, subtle changes in hand position, and post-failure intensity boosters that initiate growth processes.

 | 3 Exercises to Build Bigger Biceps |
1. Single-Arm Preacher Curl
2. Lying Incline Bench Biceps Curl
3. Standing Cable Curls
4. Grimey Curl

Ask the Ageless Lifter: Is It Silly to Want Abs after Age 40?

Is chasing size better left to the young lifters? Is leanness a better athletic goal? Here's one elite strength coach's take after decades in the iron game.

Charles Staley

Q: I'm a regular lifter who focuses on, well, lifting. But recently I had the urge to lean out. Maybe see an ab or two. Is that silly for someone 40 or beyond? Should I just focus on holding onto what strength and muscle I have?

A: There's nothing wrong with being lean—or wanting to be lean—just for appearance's sake. It can also be a good idea if your long-term health is a big priority for you. (And to be clear, leanness and restrictive dieting are not the same thing in this conversation.)
Yes, it can be hard to get lean and stay lean as you get older. You don't need a PubMed citation to know that! But from where I stand, I think it deserves to be in your athletic priorities. Look, I know it's cool to be big and jacked, but, if you examine the bulk of research on body weight and health, it's quite clear that staying within more or less normal BMI values is probably a good idea.
I know some people aren't fans of BMI, and I understand why. For example, I'm not a big guy at 6-foot-2, 188 pounds, but amazingly enough, my BMI is 24.1, which is at the very upper end of normal. You can calculate your BMI here.
I could get bigger, if I wanted to. But I'd have to eat differently, train differently, and honestly, live differently. And after a certain age, it's OK to ask if that's really such a good idea anymore.
Should Size Always Be the Prize?
One observation I've had—especially as I get older—is that, much the same as women often feel pressured to adopt narrow, socially-dictated body standards, men also fall prey to the idea that the only appropriate goal is to carry a lot of muscular bulk.
Yes, that's just part and parcel of being immersed in the bodybuilding and lifting world. And I love being immersed in that world. But there's another world as well, where large sections of society don't ascribe to this standard at all, and in many social circles, looking conspicuously jacked isn't considered either cool or healthy. Keep reading......