Posts Tagged ‘Exercise’
Heavy Squatting and a Simple Primal Recipe
I have a love hate relationship with squat day. Maybe it’s because I absolutely love crushing my lower body unlike a lot of folks out there. Maybe I’m just too hard on myself but I think I suck at squatting. My squat strength just isn’t where I want it to be. Progress is being made but patience isn’t one of my best virtues!
Squats will blow you up like no other exercise. That’s why they call them the king and just because I’m not as good as I think, doesn’t mean I won’t stop trying to dethrone the king!
Today’s training session was short, sweet, and intense
1 – Squat 5×3
2 – RDL 3×6
3 – Sled Drag – 5×250′
I pushed the pace on this one and rested no more than 1:30 between sets. Squatting is all about mindset. Before I started I put my frustrations aside and crushed it!
If you’re looking for a huge muscle building primal meal after heavy squatting check out this one I threw together.
2lbs lean ground beef
1/4 onion, or more if you desire
1 cup salsa
1 can Trader Joe’s refried beans (optional) I know, I know, legumes aren’t exactly primal but I couldn’t resist. I need something a little extra.
Cook up the ground beef in a grill pan then drain it. Saute the onions with the ground beef then add the salsa and beans. I heated the beans before I added them to the beef, onions, and salsa. Let everything cook together until you reach your desired consistency and enjoy.
I also grilled tons of zucchini, squash, and more onions on the side. It only took me about 20 minutes to put everything together.
Give it a shot, add other seasonings if you so desire and enjoy.
Build Strong and Powerful Shoulders
What’s the easiest way to fill out your t-shirt? You need to develop a set of bowling ball shoulders. Nothings screams strength and power like massive shoulders and a thick upper back. I get asked all the time about the best way to build strong and powerful shoulders. The answer boils down to four movements that must become staples in your training routine if they are not already.
Barbell Clean and Press
If you don’t want to look like you have cannon balls for shoulders then DO NOT add this move into your training. I prefer to do them from the hang position. I think it adds a little more to the movement because of the position from which you are pulling. Rip the barbell to your chest and drive the bar up and over your head. You’ll develop tons of pressing strength and huge traps. You’ll also strengthen your grip and hamstrings.
1 arm DB Snatch/Press
This isn’t a common exercise but it is one of my favorites. Start by performing a traditional 1 arm DB snatch. With the weight stabilized overhead, lower the weight with your palm and elbow facing inward, then drive the weight back up over your head. I like to do them working up to heavy sets of 3-5 reps. This is a great one for helping develop pulling and pressing strength.
Handstand Pushup
This is as a tough a movement as it sounds. Don’t worry, it can be modified for beginners and novices. First start by simply doing a hand stand with your feet up against a wall, holding for time. Just holding the position will build a ton of shoulder strength. As you’re able to hold for more time begin slowly lowering yourself just doing partial reps. As your shoulder stability and strength increases, increase the number of partial reps you’re able to do, trying to throw in a one or two full range pushups. Once you can do multiple sets of 6-8 full reps try increasing your range of motion by putting your hands on a couple of boxes, leaving space between for your head giving you that extra ROM.
Face Pulls
Although this isn’t a movement that will pack on tons of strength and size to your frame it is critical to your shoulder health. You can do them using bands, pulleys, or straps. Keeping your chest up and out, start by pulling through your elbows and squeezing your shoulder blades together. Keep pulling toward your face working your elbows and shoulder back maintaining the squeeze with your shoulder blades.
These moves are musts for building strong and powerful shoulders.
If they are not, starting putting them into your training or get used to not filling out your t-shirt!
Let me know what are some of your favorite shoulder movements.
How to improve your Pull Ups and Chin Ups
Pull ups are your best friend if you want to develop rugged upper body strength and a muscular back. I’ll be honest with you, pull ups and chin ups are HARD! They are often a neglected exercise because they are so difficult and most people just are not good at doing them. But, just because something is hard doesn’t mean you should shelve the exercise! Here are few tips to help improve your pull ups.
Practice, Practice, Practice!
The only way to get good at pull ups is to do pull ups. With pull ups especially, practice makes perfect. Focus on sets with low reps. For example, if your max is 5 consecutive pull ups, try performing 3-5 sets of 2-3 reps. This will give you plenty of practice and sets of low reps will help you build strength and confidence.
Frequency is key as well. Perform pull ups or chins at least a couple of times per week. Remember, stick to your multiple sets of low reps. Try to add a rep to each set every week. If the first week you performed 5 sets of 2 reps (10 total pull ups), try to complete 5 sets of 3 reps. Don’t worry if you don’t get all 15 pull ups. Record the total number and keep working until you can get all 15 reps.
Set a Goal
Another way to improve your pulling power is to set a goal. Pick a total number of pull ups you want to complete and try to get to that number in as few sets as possible. If your target number is 30 and you knock them out in 6 sets, go for 5 sets next time.
Patience and Progression
Like I said above, people get discourage because they aren’t good at pull ups or they don’t think they’re improving. You are not going to go from from only do 5 consecutive pull ups to doing 20 in a couple of weeks or months. Improving a skill, such as performing pull ups takes time.
Don’t get discouraged. Even if you do just one more pull up than you did last week you ARE getting stronger. As long as you’re increasing your volume (either more sets or more reps per set) you’re progressing and getting stronger.
Pressed for time? Try this intense and efficient workout!
Check out this quick upper body session I threw together last week.
Pressed for time, I wanted to get something in that was short and sweet. Your workouts don’t have to be complex. Pick one dumbbell and try these two moves together.
The whole workout looked like this.
Set #1
1a DB snatch/press
1b DB floor press
Set #2
2a Pushups
2b Pullups
For a quick and intense training session rock as many sets of 5-10 reps of each exercise. Set the clock for 10 minutes (each set) and see how many rounds you can knock out!
Tell me about your favorite quick but effective workout. Let’s hear it folks!
Keep training hard!
Follow me in these Social Networks