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Saturday Sharing – Episode 2

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Today I’d like to share with you my 6 favorite leg exercises for mass building. Your job is to leave your own list of 6 items in the comments or on your own blog that relate to the topic this week. If you decide to put the list on your own blog, be sure to leave a comment with a link to your blog. Please note that permission is NOT granted top copy the question to a forum or message board for the purpose of having the readers participate in the answering of the topic.

Topic for Saturday, February 11, 2012: Favorite leg exercises for mass building

  1. Squats
  2. Stiff-leg deadlifts
  3. Glute Ham Raise
  4. Lying leg curls
  5. Leg extensions
  6. Leg press

If you have a Saturday Sharing you’d like to see, send me an email. I would love to feature it in the future.

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How Hard Do You Train?

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trainhard

How hard to you train when you are in the gym? How hard are you pushing yourself? Have you ever stopped to really think about this issue?

I am a big believer that the harder you train the better your results. I honestly think that most of us don’t train anywhere near as hard as we think we do. In fact, I’m willing to bet that most people train about half as hard as they really should/could. We tend to stop sets too early. We “fail” before actual failure of the muscle group. We don’t push through the discomfort. After all of that, we wonder why we are not getting the results we want as fast as we want.

I was one who trained hard. I pushed myself harder and harder every session. Even now, as I think back about it, I can honestly say that I left it on the gym floor. However, I now know that there are ways to train even harder and I was missing that point. I would have seen better results and sooner had I used certain techniques that I am now aware of. You should examine your own training for these common deficiencies.

  • Ending sets too quickly. We quit while we still have some reps left in us. If the bar is moving we have not failed yet, so why are we quitting?
  • Not using heavy enough weights. When an exercise is planned for 10 repetitions, the final set of 10 should be close to impossible to complete. It should be a real stretch. If it isn’t, you are not training hard enough.
  • Not having a plan when entering the gym. I know this may not seem to have anything to do with training hard, but it really does. When you don’t have a plan you tend to rest more in between sets. This lowers the intensity tremendously.
  • Skipping items on the plan. We get into the gym and start to feel the intensity. It is uncomfortable. As a result, we make the decision to skip certain exercises or we lower the number of sets. If we want to train as hard as possible we have to stick to the well thought out plan we came in with.
  • Not training in the full range of motion. When we begin to feel discomfort it is a naturally tendency to shorten the range of motion on an exercise. This means we are not working as hard as possible. Don’t shorten up that bicep curl just to get it done.

Have a listen to the video below and then leave a comment about how hard you are really training. We all want to hear!

[pro-player width='420′ height='315′ type='video']http://www.youtube.com/watch?v=gT4kZbM_F7w[/pro-player]

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10 Ways to Increase Your Bench Press

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Bench Press Tips

The bench press is another of the great exercises for building mass. It is a compound movement and seriously packs on mass when done correctly. The problem is that most people don’t do the bench press correctly. Today we look at 10 articles that teach you what you need to know to bench correctly.

Tips-n-Tricks for Strength and Size This article teaches proper form by explaining how to position various parts of your body.

How to Bench Press Another great article on correct form.

Bench Press 101 A video explaining, in detail, how to bench press

Increasing Your Bench Press – Top 10 Tips An article that delves into 10 ways to improve your bench press

Bench Press Workout Plan A program for increasing your strength on the bench press

23 Bench Press Tips 23 tips for increasing your strength when bench pressing

Bench Press Techniques An entire site dedicated to bench pressing

4 Mental Tricks to Boost Your Bench Press by 20% This article is from Critcal Bench, a popular program for increasing your bench

Essential Tips and Tricks to Increase Your Bench Press An article that explains how to increase the weight you push on your bench press

3 Warm Up Tricks to Increase Your Bench Press An article explaining the role of warming up in increasing your bench

Thus, if you want to increase your bench press numbers, carefully review the above 10 articles. You are guaranteed to find tips that will assist you in your quest. As with any other exercise, you have to study the form and then put the tips into practice. It may seem like such an easy exercise—get under a bar and push—but there is so much more to it and these articles will enlighten you tremendously. Please enjoy your reading.

If you have a bench press tip or an article that was not covered, please share it in the comments.

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Saturday Sharing – Episode 1

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Saturday Sharing

Today I am starting a new feature here on Fitness Exposé called “Saturday Sharing”. How it will work is really simple. I will share a list of 6 items. These 6 items will be related to one particular topic that week. Your job is to leave your own list of 6 items in the comments or on your own blog that relate to the topic for the week. If you decide to put the list on your own blog be sure to leave a comment with the link to your blog. Please note that permission is NOT granted to copy the questions to a forum or message board for the purpose of having the readers participate in the answering of the topic.

Topic for Saturday, February 4, 2012:  Favorite carbohydrate sources

My favorite carbohydrate sources are:

  1. Sweet potato
  2. Brown rice
  3. Spinach
  4. Ezekiel Bread
  5. Leafy green lettuce
  6. Pears

If you have a Saturday Sharing you’d like to see, send me an email. I would love to feature it in the future.

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10 Ways to Improve Your Deadlift

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deadlift-posture

The deadlift is an incredible exercise that makes you feel like a beast after completing it. There is nothing that epitomizes “I pick things up and put them down” more than a deadlift executed properly. Human beings look superhuman when they do a phenomenally heavy deadlift. Today we take a look at some of the better deadlift articles available on the web. These articles will definitely increase your PR on the deadlift.

5 Reasons Why Deadlifts are Killing Your Lower Back A great article about 5 of the most common deadlifting problems experienced by people.

7 Ways to Build Massive Grip Strength for Deadlifts This article shows you how to build up your grip strength, thereby improving your deadlift itself.

22 Deadlifting Training Techniques and Tips This article covers everything from mirrors to gloves and everything in between. It gives some great advice

Deadlifts: The King of Mass Builders? This article asserts that deadlifts may very well be the king of the mass building exercises.

3 Deadlifting Tips You May Have Never Heard Before This article offers some very unusual, but effective deadlifting tips.

Deadlifting Tips This article offers some basic advice on how to deadlift properly.

Johnnie Jackson: Deadlifting Tips IFBB Pro Johnnie Jackson gives his tips on deadlifting.

Best Way to Lockout the Deadlift An article that explains how to finish off the deadlift properly

The Dirty Dozen: 12 Tips for Heavier Pulls Some awesome tips to get you lifting heavier

Proper Deadlifting Technique Some awesome deadlift information in this article

If you are trying to improve your deadlift, the above 10 articles will help you along your way. Read and study them and then execute the techniques in the gym and your weights will soar.

If you have a great deadlift tip or an article that was not mentioned, leave it in the comments below.

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