Workout Tips
Tips for your workout

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Increase Your Squat

When it comes to building lower body strength, the verdict is in and squats are taking home the gold. Few exercises will strengthen the body like a good old-fashioned squat will, so it’s essential that you have these in your workout protocol.

This said, sometimes you may hit a sticking point with you squats where you just can’t crack the next weight level up. What do you do then?

How can you get past this annoying plateau and get back to seeing results?

Often, the answer is to turn to some other exercises that will help strengthen your muscles and give you the boost you need.

Sometimes, by simply taking a break from squats, doing those movements, and then going back to squats, you’ll see progress.

Here are four great exercises that you’ll want to consider if this is the situation you are in.

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Nothing gets me more excited than heading to the gym to try out a new way to torture my body! All kidding aside, new and unique forms to work out a stubborn muscle group are one of the best ways to burst through a muscle building and strength plateau.

If you go in the gym and perform the same 3-4 exercises for each muscle group, you are surely going to burn yourself out quick. Not only is this boring – but it’s counter productive to your gains.

Your muscles respond to new forms of overload and stress – and one of the best ways to do this is new exercises. Working out a muscle group from a slightly different angle can make a world of difference.

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Bench Press Tips

The bench press is without a doubt the holy grail of all ego lifting exercises. I can’t tell you how many times someone has asked me how much I bench.

This is usually the most common question when 2 bro lifters are talking about their workouts and is the source of either a ton of pride or disappointment among men all over the world.

Although I’m a fitness model and my chest development is one of my strong points – the bench press has always been a very weak exercise for me.

I am a naturally skinny guy and I have very long arms. This means that I am not built to be a power lifter and bench pressing heavy weight has always been a struggle.

1 Year ago my bench press stats were the following:

Height: 6 ft. 1
Weight: 188
Body Fat: 8 Percent
Bench Press: 225 for 7 Reps
Max Weight: 275 Lbs.

The problem was that I was stuck around the 275 mark for over a year. I simply could NOT improve my bench press and it was a source of constant frustration.

Over the last year I have tried and researched just about every trick in the book to improve my bench press stats.

I am now proud to say that I am in the exclusive 315 lb. bench press club, or the “3 plate bro club” after being stuck at a measly 275 lbs for over a year. More impressively I did this while keeping my body fat levels low and my weight about the same.

Current Stats:

Height: 6 ft. 1
Weight: 192
Body Fat: 7.5 percent
Bench Press: 225 for 14 Reps
Max Weight: 325 Lbs.

Troy Adashun

How did I go from being stuck at a 275 lb. bench press max to pumping out a 40 lb. improvement? We are going to cover 10 outside the box rules to improving your bench press in this article.

Regardless of where you are at in your fitness journey from a beginner lifter to 10 years in – this list will without a doubt boost your bench press max by 20-30 lbs. and help push you past a plateau.

I have hit a few different plateaus in my bench pressing career and it is extremely frustrating.

Before I get into the list tricks to improve your bench press – let me revisit one of my favorite quotes of all time.

“The definition of insanity is doing the same thing over and over again and expecting different results.”

Albert Einsten may not have been an avid bench presser but he sure did know what he was talking about!

This rule not only applies to life but bench pressing. Some of these rules may seem a little “out there” – but I can assure you that the quickest path to you improving your bench press is trying new things consistently.

Without further ado – let’s get into the tips…

1. Pull-Push

You simply cannot continue to go in the gym doing that same boring bench press pyramid routine at the start of your workout. This is such a common mistake and it drives me crazy to hear guys complaining about their lack of strength gains and they tell me the exact same boring pyramid set routine.

The old school bodybuilders use to live and die with the ‘push-pull’ supersets. This is the concept of super setting a back and chest exercise since they are opposing muscle groups.

The crazy thing about this combination is that you will actually feel stronger after you fatigue your back. I recently repped out my career high with 225 lbs. directly after a wide grip pull up set to failure.

On top of this you are training 2 major muscle groups which has a powerful anabolic effect on your body and will no doubt help you secrete more strength boosting testosterone.

To try out this routine pick a pulling exercise and perform between 8-12 repetitions. Then rest 30-45 seconds and get on the bench press. Repeat this for 4-5 sets once a week and you will not only build muscle faster but boost your lagging bench press.

2. Back to Back Chest Day

Sometimes all it takes to improve a stubborn muscle group is MORE VOLUME. This means that you implement the advanced training strategy of back to back chest days.

The theory is quite simple. You attack your pectorals on back to back training days at maximum intensity. You then rest your pectorals for 5 days. You are going to create more healthy micro tears with the added volume and back to back training days vs only working out your chest ONCE every 5 days.

Expect to be really sore 2 days after your back to back chest day.

Let’s think about this logically for a second. What’s the worst that could happen if you train your chest on back to back days?

Are you going to shrink? Of course not! Your body responds to new stimulus and more overload. Train insane or remain the same!

3. Pre Chest Day Carb Loading

Carbs for bench press
The more glycogen you have stored in your muscles the better they will perform heavy compound movements such as the bench press. I was training for a long time with low muscle glycogen – and my bench press numbers suffered.

One of the best things you can do to boost strength is to adopt a high carb/high protein diet about 36 hours before your training session.

This will ensure that your muscle glycogen is at full capacity and you are ready to push some heavy weight.
How many carbs do you need? It really depends on the person but for me personally I will make sure to take in my body weight x 3.5 in the 36 hours leading up to my workout. I weigh about 200 lbs. so this means that I make sure I take in 700 grams of carbohydrates before my workout.

My favorite “strength boosting” carbohydrates are sweet potatoes, brown rice, quinoa, pineapple, watermelon, jasmine rice, red skin potatoes, and wait for it, fruit loops with marshmallows!

I have a massive sweet tooth and my body actually reacts well to simple sugars. Try it out and see for yourself! The sweet cereal kills my sweet tooth and is really low in fat so it goes perfect with my low fat, high carb, high protein diet leading up to my bench press workout.

4. German Volume Training

German volume training is another advanced weight training strategy designed to put more overload on your muscles and boost strength. It’s an awesome strategy for improving your bench press and I implemented it in my routine to burst through into the 3 plate club after 1 month of it.

What exactly does German Volume training entail? You will be performing 10 total sets in the 8-10 repetition range right around 60 percent of your 1 rep max weight. The kicker is that you are only resting 60 seconds between sets. This may not seem very challenging the first 4-5 sets but just wait for the last 5 sets!

Here is the German volume training routine that I followed for a month to pack on 10 lbs. to my bench press max.

Since my current bench press max was 305 when I started GVT – I used the following weight: 305 x 0.6 = 185 (I rounded up 2 lbs. to make it a 45 and 25 on each side)

I then performed 10 total sets with 185 lbs. – and rested 60 seconds between sets.

My goal was 10 reps each set – but I was not able to accomplish this until my 4th GVT workout with 185. Try out this workout a few times and you will no doubt see a boost in your strength!

5. Pre Workout Adrenaline

Pre Workout
One interesting note about strength is how adrenaline can actually increase it instantly up to 5 percent. This means that the combination of a really high quality pre workout drink and super exciting music can get your adrenaline pumping enough to lift a new career high.

Every single chest workout I would make sure that I jacked myself up on my favorite pre workout (GAT Nitraflex) – and I would listen to some hardcore upbeat training music.

Whatever music got me the most fired up that day I would blast it and get into my zone while I drank my pre workout. When my energy was at its peak I would unleash my adrenaline on the bench press and have the mentality to push out as much weight as I could each workout. Try it out for yourself!

6. Workout Log

Bench press workout log
One of the best things you can do to always improve in the gym is to keep a workout log. You should be tracking your weight and repetitions for all of your workouts and the next time you perform the same exercise you should look back and see what you did last time.

Say for instance you see that you bench pressed 225 lbs. for 5 repetitions the last workout. You will have this in your mind as you are bench pressing and you will focus all of your energy on getting to 6 repetitions. Most guys go in the gym and really have no idea on the exact amount of weight and reps they did on a particular exercise.

Having the mentality that you are always going to improve will no doubt transfer into crazy strength gains over the course of just a few months.

This is by far my favorite strategy when focusing on my weak points such as the bench press.

7. Intra Workout Nutrition

Bench Press Nutrition
Chest days can be brutal and as a naturally skinny guy with a fast metabolism I’m always trying to get in the most calories I can. One of my favorite things to do is to drink a protein shake in the middle of my workout with added maltodextrin and creatine.

Since muscle glycogen and creatine are both depleted as you train with intensity – it makes sense to replenish this in the middle of your workout so you can train with maximum intensity and strength from start to finish.

I will mix in a shaker cup 40 Grams of high quality whey protein, 50 grams Maltodextrin, and 5 grams Micronized creatine and start sipping it 30 minutes into my chest workouts.

This added muscle building and strength boosting nutrition will be huge when trying to finish a workout at maximum intensity.

8. Leg Day

Leg Day
I really cannot stress how important leg day is. You have to understand that 3 of your largest muscle groups are in your legs (glutes, hamstrings, and quadriceps).

Training these muscles and placing heavy overload on them is going to have the biggest impact on your testosterone levels which is going to help you boost strength and pack on lean muscle mass.

Don’t be the bro who skips leg day. We have all been guilty of this at one point in our gym career – but I can tell you with 100 percent conviction that if you want to bring up your bench press – you should also be doing some heavy squats, DB walking lunges, stiff leg dead lifts and leg presses.

These exercises will result in a giant boost of testosterone and turn you into a machine! Hit your legs hard twice a week. I dedicate an entire workout to my quadriceps and a separate workout for my hamstrings and glutes. Its no coincidence that ever since I started working my legs more everything else improved – including my bench press.

9. Post Workout Insulin Spike

Post Workout carbs
We talked a lot about advanced training strategy, but one of the most important factors to you boosting strength is repairing those damaged muscle tissues.

Back to back chest days are meaningless if you don’t understand how to feed your body what it needs to grow back bigger and stronger.

The best way to repair damaged muscle tissue is to initiate protein synthesis immediately after working out – and this is done with a powerful post workout insulin spike.

The combination of simple carbs and high quality protein will replenish muscle glycogen, and shuttle amino acids directly into your cells to initiate protein synthesis, growth, and recovery.

When I’m looking to boost strength I make sure to consume at least 1 gram of carbohydrates per lb. of bodyweight in the 90 minutes following my workout.

I will have a post workout shake that contains 60 grams of carbohydrates, or I will eat a bag of gummy bears along with my whey protein shake.

These are 2 sources of fast carbs that pair perfect with my whey isolate. Then I will have a lean piece of fish or chicken for my post workout meal and load up on more simple carbohydrates.

White jasmine rice is really carb dense and goes perfect with my protein so I will typically have about 2 cups jasmine rice – which comes out to 100 grams of carbs.

To get in my final 40-50 carbs I will enjoy a bowl of cereal. I rotate between frosted mini wheat’s, fruit loops and lucky charms. Seems silly but these are all carbohydrate dense choices and spike my insulin post workout.

This is the 1 time of the day when you can actually eat fast carbohydrates (aka sugar) and have it benefit you – so enjoy it and chow down on your favorite low fat and high carbohydrate treats!

10. Triceps Annihilation

When you are bench pressing it is crucial that you improve the strength of your triceps so you are able to lock out those heavy repetitions. Your triceps are heavily involved in the bench press movement – so if you want to lock out those heavy sets easier you better bring up your triceps.

I see a lot of guys placing huge emphasis on their biceps – but you hardly see a powerful looking set of horseshoe triceps!

I have a hard time isolating my triceps but one of my favorite strategies is to train them with “eccentric overload.”

This means that you are focusing more time and tension on the lowering part of the movement – as opposed to actually contracting and lifting the weight.

You create more micro tears on the negative portion of the repetition – and it is a very popular bodybuilding strategy.

To boost your stubborn bench press and bring up your triceps try 8 sets per week of heavy eccentric overload decline Skull crushes. I like to stay in the 6-8 repetition range on these.

This will place more direct stress on your triceps. Make sure to take at least 3 seconds going down on all repetitions – and keep those triceps under tension the entire time! Don’t pause at the top or bottom of the movement.

Get in the habit of training your triceps at least twice a week and place a ton of emphasis on the negative portion of the repetitions. Your bench press will soon thank you!

Conclusion

Hope you enjoyed my 10 outside the box tips on improving your bench press! As you can see it’s a careful blend of hacking your workouts, nutrition, mindset, and supplements.

I can promise you that if you can implement even 5 of these tips into your routine right away you will see a drastic improvement in your bench press within 3 months! Implement all 10 of these and you will be on the fast track to being in the exclusive fraternity of “3 plate bros.” I hope to see you there soon!

3-plate bench press

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JJ Watt and Adrian Peterson workout

I was fortunate enough to have a very unique experience in high school, which later fueled my obsession with fitness and training to maximize my own potential. I attended IMG Academy in Bradenton, Florida which is one of the top training facilities in the world for pro athletes.

Some of the top NFL, NBA, MLB, tennis, golf, track, and soccer stars from around the world would come and train at my high school.

My basketball coach in High school trained more NBA players than anyone else in the world at one point – and I got to see up close and personal what it takes to be an elite level athlete in all sports.

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Phase Load Workout

The Phase Load program is designed to skip one muscle group a week and train one muscle group two times a week.

Feel free to use the same concept and do your own exercises. The key is to use the same format (skipping one muscle group a week and doing one muscle group two times a week).

You may feel tempted to not leave out a muscle group and might not see the significance of it. The program is designed that way and you will see the results. Do not train the muscle group that is designed to be left out each week!

I have had great results from this training style and I hope you enjoy it!

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Tips for bigger arms

Let’s face it – we all want large massive looking arms. This is the ultimate sign of male dominance and screams to the world that you are an alpha male that takes charge!

The fact is I have hardly met any guys that are satisfied with the size of their arms. It seems like growing large and impressive arms is the single hardest thing to do for most guys.

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Six Pack Abs Blueprint

Ever since I was in middle school I have been obsessed with having ripped abs. It seemed like all the guys the girls drooled over in middle school and high school had ripped abs –and to this day it is commonly accepted as the most attractive muscle group to women.

One of the reasons ripped abs are probably so attractive is because so few guys actually possess them.

There are 3 things that pretty much 99.9 percent of people who don’t have six pack abs are doing wrong…

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Fat loss hacks

Looking to supercharge your metabolism? If fat loss is a goal for you, it pays to do everything you can to focus on increasing your resting metabolic rate.

The higher your metabolic rate is functioning on a day to day basis, the more calories you will burn and therefore, the less you have to cut back on your food intake – or spend extra time in the gym, all while seeing the same rate of fat loss success.

Many people are currently suffering from sluggish metabolic rates, often due to years of dieting improperly or training using insufficient methods for metabolic enhancement.

That is all about to change. By structuring your workout program in the right manner, you can take charge of your metabolic rate, seeing enhanced fat loss as a result.

Let’s look at six such workout strategies that will jumpstart your fat loss progress, not to mention take your fitness level up a notch.

Circuit Training

Circuit training
First consider circuit training. To do this, simply take five to eight different exercises and stack them one after another, taking little rest in between. Remember to maintain heavier weight however.

Unlike conventional circuit training, which may have you lifting in to the 15-20 rep range, the goal here is to keep the weight as heavy as possible.

This means sticking with the 8-12 rep range, but shortening up your rest periods. By the time you’ve reached the end of the circuit, you’ll be gasping for air and feeling the effects of this intense protocol.

Once you’ve finished, then take 2-3 minutes for rest before repeating again.

Supersets

Superset training
Superset training is another way you can improve your metabolic rate, seeing faster fat loss. To do this, you’ll simply pair two exercises back to back with each other, only resting after the second exercise is completed.

For optimal benefits, you’ll want to try and pair an upper body compound exercise with a lower body compound exercise. Doing so will work as many muscle fibers as possible, allowing you to see a greater boost to your post-workout calorie burn.

Superset training is also ideal for garnering greater pumps from your workout, which can in time translate to increased size gains if you are making continual increases in the weight you are lifting.

Drop Set Training

Drop set training
Moving along, now we come to drop set training. This is a great protocol for not only boosting your metabolic rate, but also helping you bust through any strength plateau you may be facing.

To perform it, you’ll simply perform one straight set of your normal weight and then once finished, immediately drop the weight five to ten pounds and then perform a second set.

Once that set is finished, drop the weight one more time and then perform a third set until fatigue sets in.

This training protocol will also train your body how to tolerate fatigue very well and learn to push through it. Because it is so intense, do just one drop set per workout for any given muscle group and always ensure that you are maintaining proper form.

It’s quite easy to let your form slip once fatigue sets in and if you do, you’ll only be placing yourself at a high risk for injury.

Cardio Intervals

Cardio intervals
Cardio intervals are the next metabolic boosting strategy to try with your workout program. For these, you’ll simply add in a bout of cardio training between your lifting sets.

So for instance, you might perform a set of pull-ups and then from there, immediately go into a set of 20 burpees.

You can use any bodyweight cardio based exercise for this or if you prefer, hop onto the treadmill or bike and do a sprint on the machine.

Just be careful when doing this strategy with lower body lifting. As your legs will already be fatigued from the strength move you just completed, you may need to add more rest in between sets for recovery.

This protocol is ideally used on an upper body training day.

Reps For Time

Reps for time
In most workout programs, you’ll perform a certain number of reps of an exercise, rest for a given period of time, and then perform another set of a certain number of reps.

With this protocol, you don’t aim for a certain number of reps, but rather a certain time period. So for instance, you might see how many reps of push-ups you can do in a 60 second time frame.

Do as many as you can, stopping if you need to, but always picking back up as soon as possible once again. Then next workout, try and beat the number of reps that you completed.

This is a great way to not only boost your strength level, but also improve your cardiovascular fitness as well, while enhancing your metabolic rate.

Again here, be sure that you maintain proper form throughout. It form begins to slip, that’s your cue to rest until you can maintain good form once again.

Olympic Weight Lifting

Deadlifting for fat loss
Finally, the last protocol is less of a protocol and more of a technique – Olympic weight lifting. Even if you aren’t training for this sport, still consider incorporating some of the Olympic lifts into your workout routine.

These exercises will utilize a number of muscle groups in the body all at once, so are excellent for helping to boost your metabolic rate, increase your strength level, and improve your physical conditioning.

Olympic style weight lifting should be done on its own day as it is so intense, so devote one session per week to working on these lifts, making sure that you have an off day right before and after (as you will hit every muscle group in the body during that session).



So next time you find yourself struggling to see fat loss results, try changing a few things around with your workout program rather than simply decreasing your calorie intake further. By revving your metabolic rate, you can see just as great of results without placing the risks of nutritional deficiencies on the body that the very low calorie diet will bring.

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Guide to Boulders Shoulers

If you are looking to take your physique to the next level, one of the most important characteristics is massive boulder shoulders.

Your shoulder to waist ratio actually has a huge impact on your overall physique, and even your appearance to the opposite sex!
Much like a woman with a small waist and ample curves, having thick and massive boulder shoulders will give you an aesthetically pleasing build. This has literally been proven by attraction science, and even forms the basis for many of the most popular male workout programs.

The ratio of your shoulders to waist plays a huge role in male physique contests and forms the basis for what is commonly called “aesthetics.” You may have heard of “aesthetics” all over social media platforms like Instagram recently – and it basically means crafting the most “pleasant looking” physique possible. Basically to look like a cross between a chiseled Greek God and a world class fitness model.

Greek god physique

The basis of the aesthetic physique is ripped abs and a muscular well-proportioned upper body with massive shoulders!

Now – even if you are not looking to compete or be the next top fitness model, we all can agree that having powerful and impressive looking deltoids is at the top of just about every guy’s list. This article is going to break down the ultimate guide to big shoulder,s and even give you a sample shoulder workout that will build your deltoids up in record time.

Joint Pain

Few things are as devastating to someone who is highly involved in their workout program as joint pain. Joint pain may come on over time, slowly creeping up until you simply cannot do an exercise any longer or it can come on suddenly thanks to one wrong move while performing a lift.

In either case, there is one thing that you’ll always have in common: you are sidelined, frustrated, and may be feeling hopeless you’ll ever workout again.

Joint pain can go on to be chronic if you aren’t careful and don’t treat it properly, which could in fact limit what you can do well into the future.

The best defense is fixing the problem before it starts.

By taking care of a few of the most common mistakes people make in the gym, you can do your best to ensure that joint pain doesn’t come into your future.

Let’s go over five important things to note.