Grow That Muscle: Build A Quality Body

Best Tricep Stretches For The Gym To Avoid Injury

By

We’ve all been there: you get so pumped up going to the gym you don’t properly stretch and you end up injuring yourself. You say “next time I’ll stretch more!”. But you don’t.

Chances are if you’re working your triceps, you’re moving some heavy ass weight. And when you injure yourself moving heavy ass weight, the results aren’t good. Stretching your muscles prior to warm-up is crucial in preventing injury, increasing range of motion and mental focus. Start your workout with these easy and effective tricep stretches.

[Read more…]

Your Guide To Upper Body Bodyweight Exercises

By

You’re at home with no equipment and you want to work out; what do you do? No matter where you are, bodyweight workouts are your best friend. Today  I’ll go over the best upper body bodyweight exercises so you can still get a pump in when you’re away from the gym.

 

Bodyweight exercises also can be classified as callisthenics, are exercises that use your own bodyweight. Meaning no external equipment, just you and your limbs. While you’re not going to look like Arnold after doing a few sets of dips, it’s still going to stimulate your muscles.

 

Bodyweight exercises can be performed anywhere, whether you’re travelling or just sitting at home. Since these exercises require no tools or equipment, you can increase the difficulty easily depending on your skill level.

 

Chest

 

Gold standard: Push ups

 

Push ups are the go-to exercise to working your chest with no equipment. Like the bench press, push ups work your shoulders, triceps and chest muscles.

 

Tips: Keep your legs straight and brace your core. Your body should be tight and rigid, don’t lose form as you complete a push up!

 

Variation: Stretch Push Ups

 

Stretch push ups are a modified push up with an increased range of motion. Start by getting yourself in a normal push up position. Now put your hands away from your body, approximately one foot from where your hands would normally be. Another way to perform a stretch push up is by having your hands elevated.

You can see that from the start the stretch push up puts tension on your chest. From the stretched position, you stretch out your chest, even more, recruiting more muscle fibers.

[Read more…]

What are Rack Pulls and How Effective Are They? Gain Back Mass

By

Lower back exercises are constantly neglected, so you end up with a weak back because you don’t do any. How do you fix it? Rack pulls are the answer.

What The Hell Are Rack Pulls?

You’ve probably seen guys do rack pulls at the gym but you may have thought they were doing barbells rows funny. I don’t find it’s a very popular exercise in of itself, but it’s definitely effective.

In short, rack pulls are a modified deadlift with a limited range of motion.

Rack pulls are performed in a rack (duh). The bar is set on the safety guides at about knee height, depending on how deep you want the range of motion.

Rack pulls are effective at really working your lower back since you’re not limited by leg strength like deadlifts. This way you can target your lower optimally, without relying on your quads or hamstrings.

How Are Rack Pulls Different Than Deadlifts?

When you deadlift, whatever grip it may be, the bar is set on the ground. In some instances, you can step on a platform or plate to increase the range of motion of the deadlift.

As you straighten up with a deadlift you metaphorically push your feet through the floor, using the strength of your legs and back to raise the weight.

Now for rack pulls, the barbell is resting on the safety guides of the rack. For most, the safety is set to around knee height. If it’s too low, you’re just doing a deadlift and if it’s too high, the range of motion will be too short.

Just like a deadlift, you want to hinge your hips as you complete the exercise. Since your legs will be left out of the equation, your lower back will be constantly worked during the exercise.

Since the range of motion is shortened, you can overload the weight on rack pulls. Having said that, if you have a sensitive or weak lower back, this will be the last thing you want to do. Warm up with a lighter exercise such as hyperextensions, with or without additional weight, before you jump into rack pulls. This will reduce the chance of injury by literally warming up the muscle.

[Read more…]

The Best Damn Feeder Workouts for Chest

By

It’s 2018, have you heard of Feeder workouts? If not you’re missing out on the best damn way to grow your chest!

Feeder workouts work, and and it was the main method of Rich Piana’s workouts. But if you’re new to this concept what the hell are Feeder workouts?

 

 

What Are Feeder Workouts?

This is an excerpt from the original article The Truth About Rich Piana’s Feeder Workouts

The idea behind a feeder workout is that you are going to pump your muscle like crazy with high repetitions.

This will then force blood, oxygen, and other nutrients into the muscle thus ‘feeding’ the muscle.

When performing a feeder workout you use very light weight, very minimal rest, and focus entirely on the pump.

What’s the point of a feeder workout?

Good question! The point is to grow your muscle.

“BUT DON’T I NEED SUPER HIGH WEIGHT TO GROW MY MUSCLES?”

Not entirely true! Like always there are many different philosophies and we’ll dive into the reasoning behind this and why it actually works.

So you pump, pump and pump up your muscle full of blood for ultimate muscle growth. You can hit your chest with heavy ass weight for years on end and get no growth. What most guys do is throw some plates on the on the bar, bench some ungodly weight and pat themselves on the back.

You can’t just simply move the weight and expect a huge barrel chest!

One of the core concepts in bodybuilding is the mind-muscle connection. You have to really think about how your muscle feels during the exercise. By creating a strong mind-muscle connection, you can distinguish different muscles easier. This will allow you to really target the muscle group you’re after, whether it be your chest, arms or legs.

It wasn’t until I started hitting my chest with tons of volume that I noticed growth

[Read more…]

Beginners Guide To Getting Big Forearms [Updated For 2018]

By

Popeye, Arnold and Mike Mentzer all had them: big forearms. For a lot of guys, getting big forearms is a huge challenge. Huge forearms are one of the first thing people notice, it brings respect and shows strength. If your forearms aren’t getting bigger, I’ll show you the best ways to grow your forearms and get results.

 

Personally it wasn’t until I started doing certain forearms exercises (that I’ll outline below) that I finally achieved substantial growth. I hear so many times from guys in the gym “oh I can’t grow my forearms, I’ve tried everything!”. Well obviously you haven’t tried everything if you still haven’t grown your forearms! 

 For some, it’s a hard muscle to grow (like your calves) but it doesn’t have to be. 

 

So what does it come down to?

[Read more…]