BB GYM ETIQUETTE: THE 10 MOST ANNOYING PEOPLE AT THE GYM

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As much as you try to tune these people out, they somehow always find a way back into your life. No matter which gym you go to or what time you go, you will always find some of these people peering over your shoulder. While these people make focusing on your workout much more difficult, they make life more interesting and somewhat amusing. Let’s take a moment to appreciate some of these pain in the butt’s…

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WORKOUTS || EASY SIMPLE TIPS TO GET SHREDDED – DROP WEIGHT, LOSE FAT, GAIN MUSCLE

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Workout: High reps, moderate weight as well as supersets and drop sets should be the methods used while training, along with low rest periods.

Incline Treadmill: When you put the treadmill up on an incline it intensifies your workout and can help to burn more calories and gain more muscle within the legs and core.

Intervals: Going at a moderate pace then a quick higher intensity then back down to moderate pace, then repeat.

Supplements: Fat burners such as CLA, green tea, raspberry ketones, l-carnitine. And thermogenics such as OxyElite Pro, Hyper Shred, Hydroxycut, etc.

Diet: Lean meats- fish, chicken, steak. Low carb.

WORKOUTS || MATT KROCZALESKI – KROC ROW WORKOUT

MuscleTech and Bodybuilding.com introduce Matt Kroczaleski’s back workout. If you watch the video in the beginning he mentions that he had countless injuries and even testicular cancer in 2004. He also said that he was very thin at a young age and that he uses negative comments from those who have doubted him as a form of motivation.

As with most of the pro bodybuilders, the workout is basic, yet effective. Kroc does ultra heavy weight with very low reps for dead lifts and dumbbell rows, and then does a ton of pull ups and kills it with t-bar rows and shrugs. Obviously the average person is not going to do the weight he does so don’t base this off that, utilize this workout routine and the video to help gain tips, proper technique and motivation to build your back.

For the complete article click HERE

WORKOUTS || BOXING – HEAVY AND SPEED BAG ROUTINE

workouts1*Perform this circuit 3 times, resting 1-2 minutes between each*

Tools Needed:
-Timer
-Heavy bag
-Speed bag
-Boxing gloves, tape or hand wrap
-Ab Wheel (or a barbell that can roll)
-Jump Rope
-Resistance Bands

Circuit:
-Warm Up: Stretch, stationary bike for 10 minutes
-Heavy Bag work: Put on the gloves or tape up your hands; Set a 2 minute timer and hit the bag using combos and make sure to move around don’t just stand in front of the bag. Pace yourself though 2 minutes is a long time to hit the bag.
-Speed Bag work: 3 Count hit the bag for one minute, then 1 count hit the bag for a minute.
-Jump Rope: 2 minutes
-Ab Wheel: On your knees, roll out the wheel until fully extended, then roll back, repeat 10 reps
-Resistance bands: Do a set of 20 reps for each part of the upper body.

Below is a few videos and pictures that you can use for reference

WORKOUTS || SPRINTING TO BURN FAT

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Sprinting is a great way to burn fat and help make you more of an explosive athlete. Don’t think it is a good form of cardio? Think again, look at most sprinters’ physique, shredded. Still not convinced, think about an NFL player, they are always sprinting for a short amount of time. That’s just it, a short amount of time. No need to sprint for a long time because that will not benefit you as well as you think. We recommend sprinting for short distances to really put your cardio on the next level. Check out some fun and effective ideas on how to incorporate sprinting into your next cardio session:

-Go on a track and sprint the long (vertical) area of the track then very slow jog the short (horizontal) area of the track. Continue this 4-8 times.

-Go on the track and play a game. One person start 25-50 yards behind the other and that person has to try and pass you up on the track. If he or she does pass you up then you have to do 50 pushups.

-Suicide Drills! On the grass, sand or even on a basketball court set up cones and run to them and back. Make it more challenging by varying the distances of the cones.

WORKOUTS || CRAIG CAPURSO’S WORKOUT FOR BIG TRAPS

Traps are a must when trying to achieve a top notch physique, but in order to get those good looking traps you need to know how to hit them best. Check out this article from bodybuilding.com and cellucor of Craig Capurso’s trap workout:

Yeah you notice the guys with the big arms, but you’re mesmerized by the guys with the big traps. You know damn well they put in their time and didn’t miss their workouts because they were too “tired.” You commend them for their ability to grow those mountains on their shoulders and secretly envy a flexed pair.

If your physique resembles that of a bobblehead doll, get ready to take some notes. Trap training is not for the faint of heart. It takes real effort and guts.

Not everybody agrees about which day is best for trapezius training. Some say shoulder day, and others say back day. If truth be told, you’re going to hit your traps on both of these days; but if you want my opinion, I find I am better able to focus on my traps while I train shoulders. My back day is usually focused on my mid-back and lats. On shoulder day, on the other hand, I get to squeeze my traps for added benefit.

To build those big-boy traps, here are some of my favorite exercises. Add two of these five movements to your normal shoulder routine:

Towering Traps Training

EXERCISE 1 // THE SHRUG
(3 sets of 50 reps)

You can perform this using a straight Olympic bar, dumbbells, the diamond/hex/trap bar, or even cables. The type of weight you use doesn’t matter, but how you perform the movement is what separates the men from the boys.

Obviously, I like the heavy volume approach. Picking the correct weight is the trick: let’s say you can deadlift that bar 10 times but the 11th rep would be ridiculously taxing and almost unachievable. If this is the case, then I believe you have the correct weight.

Once you select a weight, pick up the bar and then let it hang so you can feel a stretch in your neck and traps. You should feel some pulling, but no discomfort. When you pull up on the bar, make sure you focus hard on your traps. Don’t use your triceps or biceps and try to limit your shoulder involvement. Use that mind-muscle connection. At the top of the movement, squeeze those traps.

This amount of volume is tough, but you’re in this for the long haul. You may need a cheerleading squad to help you finish. Once you complete the first 50 reps, pat yourself on the back and regroup for the next two sets.

EXERCISE 2 // THE HIGH PULL
(3-5 sets of 5-8 reps)

Grab an Olympic bar and add weight that’s about 50 percent more than you would use on a strict-form upright row. Grasp the bar with an under-hand grip with your hands a little wider than shoulder width. Allow the bar to hang in your grasp. Then, lower the bar with your lower back arched and your butt and shoulders back.

When the bar reaches about two inches above the knee cap, use your traps, shoulders, hips, and legs in unison to bring the bar to your chest. Once the bar is there, gravity will bring it back down. Use your hips and legs as shock absorbers.

EXERCISE 3 // SINGLE-ARM DUMBBELL UPRIGHT ROW
(3 sets of reps per pound)

I like to use a weight-to-rep concept scheme here. Whichever weight I use, that’s how many reps I do. So, if I use a 50-pound dumbbell, I do 50 reps per set, per arm. If I bite off more than I can chew, I’ll challenge myself to take a rest-pause approach.

The important thing to remember about this movement is that it starts from the elbow. Imagine a string on your elbow, with a puppetmaster pulling it to move your arm. Don’t lose this concept—it’ll help your form when you get tired.

EXERCISE 4 // MODIFIED BENT-OVER DUEL CABLE LOW PULLEY SHOULDER FLYE
(3 sets of 10-15 reps)

Add this exercise to the end of a workout as a finisher. Position yourself as you would a normal low-cable flye by grasping the opposite pulleys with opposite hands. Keep your lower back arched, knees bent, and hips set back.

The exercise starts when your elbows have a 45-degree angle to your shoulder joint. Keep your arms in the same position and focus on driving that elbow up about 1-2 inches above your shoulder. Get a good squeeze at the top of the motion.

EXERCISE 5 // LOW-CABLE FACE PULLS
(3 sets of reps per pound)

Use a rope and attach it to the low part of a vertical adjustable cable rack. Stand about two feet from the attachment to get the correct angle for recruiting those traps. To use this exercise as a burner, don’t pause or rest at the top—keep the movement constant. This will get tough, but dig deep and finish.

Challenge yourself by picking a weight that’s heavy enough for you to be begging for the end of the set, but not so heavy that getting there requires cheating.

Wrap It Up!

Invest in a set of powerlifting straps on all of these lifts. If you don’t use them, you’ll be at a disadvantage. Your grip is going to fail well before your traps do—I can promise you that. Now get in the gym and hit those traps!