Tag: bodybuilding

  • 25 unconventional exercises that are worth experimenting with

    25 unconventional exercises that are worth experimenting with

    Maybe you’ve been working out forever. You’ve got your routines down, and at this point it’s just getting it in and getting out. But at some point boredom is inevitable and change is needed. We dropped by FOCUS NYC to meet up with trainer Ryan Heffernan for him to give us the quick run-through on 25 exercises you probably have never tried in your life. And if you have, well, congratulations.

    The Exercises (in order of appearance in the video):

    1. Medicine Ball Pushup (feet and hands on ball)
    2. Incline Medicine Ball Pushup
    3. Single-Arm Anterior Rotation Press (seated on Swiss ball)
    4. Eccentric Push Press
    5. Plate-Loaded Bench Dip
    6. Barbell Single-Arm Push Press
    7. TRX French Press
    8. Zottman Curl
    9. Off-Set Pullup
    10. Incline Dumbbell Shrug
    11. Band Retraction Hold (for traps)
    12. Inverted Kettlebell Curl
    13. Single-Arm Barbell Row (using landmine)
    14. Barbell Suitcase Deadlift
    15. Jefferson Deadlift
    16. Single-Leg Barbell RDL
    17. Super-Band Pull-Through
    18. Zurcher Squat
    19. Pause Front Squat
    20. Single-Arm Plank
    21. Half-Kneeling Pallof Press
    22. Feet-Elevated Wall Plank
    23. Snatch-Grip Deadlift with Jump Shrug (traps)
    24. TRX Rotation
    25. Side Plank with Shoulder Abduction

    This content was originally published on MENSFITNESS.com

  • Achieve skin-tearing muscle definition with these six isolation routines

    Achieve skin-tearing muscle definition with these six isolation routines

    You’re not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there’s that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you’ve done an outstanding job at holding your body back from it’s potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We’re creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everything’s always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they’re the cornerstones. But they’re not the only exercises known to man. Step into advanced isolation training.

    Eugene Isaev (@eugeneaesthetics) is an LA-based certifed personal trainer.

    Would you like customized programming for your individual needs, check out our exclusive new service at DigitalFitnessAdvisor.com

    HOW IT WORKS

    Your typical program consists of a big, compound exercise or exercises followed by isolation exercise, or exercises. [See also: The Compound/Model Body Plan] For this particular approach, you’re going to chill out on the big lifts and double-down on the little ones. Isolation exercises a great way to hyper-focus and zero in on one particular muscle, but they also help you tap into smaller, more discreet muscle fibers. While a barbell bench press is pounding your pectorials, a cable or dumbbell flye that’e executed from 10-12 slightly different angles is uncovering the fresh spots.

    DIRECTIONS

    For 2-3 weeks, couple up a large muscle group (legs, back, chest) with a smaller muscle group (shoulders, arms, abs) or a push and a pull. Shoot for 1 days rest between workouts. Cycle back onto your regular programming after the 2-3 weeks are up. Rest 30 seconds or less between sets.

    THE WORKOUTS

    Detailing of Your Chest Muscles

    1. Alternating Three-Angle Dumbbell Press 3 sets 12-15 reps each variation
    2. Incline Dumbbell Round-Around 5 sets 12-15
    3. Bent-over 1 1/4 Cable Flye 5 sets 10-12

    Detailing of Your Biceps and Triceps Muscles

    1. Incline Bench Triceps Rope Pulldown 5 sets 12-15 reps each
    2. Wide-grip Bench Press Mouth Crushers 4 sets 8-10 reps
    3. Dumbbell Drag Curls 4 sets 8-10 reps
    4. Superhero Slow-Motion Hammer Curls 4 sets 10-12 reps

    Detailing of the Muscles of Your Shoulders

    1. Dumbbell Three-Point Raises 4 sets x 15 reps each variation
    2. Dumbbell Arnold Press 3 sets x 15 reps
    3. Dumbbell Lying Lateral Raise 5 sets x 15 reps
    4. Cable Pull Aparts 4 sets x 15 reps

    Detailing of the Muscles in Your Back

    1. Dumbbell Lat Raises While Lying on Bench 4 sets 12-15
    2. Half-seated Rope Lat Pulls 5 sets 10-12
    3. Single-arm Cable Lat Pulldown 4 sets 12-15 reps per side
    4. T-Bar Row 4 sets 8-10

    Detailing of the Muscles in Your Legs

    1. 1 ¼ Dumbbell Squat 5 sets x 12 reps
    2. Single-leg Glute Bridge 3 sets x 10-12 reps per leg
    3. Barbell Romanian Deadlift 4 sets x 10 reps
    4. Three-Point Standing Calf Raise 3 sets x 15 reps

    Detailing of Your Abdominal Muscles

    1. Bench Knee Tucks 3 sets x 20 reps
    2. Plank Shoulder Taps 3 sets x 15 reps per side
    3. Side Bend 4 sets x 25 reps per side
    4. Cable Crunch 4 sets x 25 reps

  • The Detox Workout Plan v2.0

    The Detox Workout Plan v2.0

    ONE, TWO, THREE too many. We’ve all been there.

    Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

    In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function.

    What’s more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

    Sorry, see what we did there? Here’s the plan to get your body (and head) back on track.

    How it works

    This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

    Directions

    You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

    The Workouts

    This series was originally published on MensFitness.com. To get started on the full plan go to mensfitness.com/detox2.0

    If you want to try version 1.0 go to mensfitness.com/detox

  • The 8-week Strong And Lean workout program

    The 8-week Strong And Lean workout program

     

    The 8-Week Strong and Lean program is LIVE and NOW available on HUMANFITPROJECT.com

    Workout routine and diet plan developer Ryan Heffernan of FOCUS NYC sits with the HUMANFITPROJECT founder and former digital director of Men’s Fitness Mike Simone to discuss the basics of the program and what to expect from week to week.

     

    DURATION: 8 Weeks FREQUENCY: 5-6 Days Per Week

     

    THE WORKOUT PLAN:

    Week 1-4

    Week 5 & 6

    Week 7 & 8

    VIDEO DEMONSTRATIONS:

    Chest and Lower Body Workout in Week’s 1-4 (Monday’s)

    Mobility Workout in All Weeks (Wednesday’s)

    Back and Lower Body Workout in Week’s 1-4 (Thursday’s)

    Chest and Conditioning Workout in Week’s 1-4 (Friday’s)

    Arms in Week 5 & 6 (Tuesday’s)

    Mobility and Core Workout in Week’s 7-8 (Wednesday’s)

    Total Body and Conditioning Workout in Week 8 (Saturday)

    Travel Option Day (if needed)

    THE DIET PLAN OVERVIEW:

    How to Eat in 2015

    MORE:

    SIX TIPS TO SUCCESS FROM OUR TRAINER

    —-

    The Strong and Lean in 2015 program was produced for MENSFITNESS.com by HUMANFITPROJECT in association with PR360GLOBAL.

  • The 8-week Strong And Lean workout program: Week 7 And 8

    The 8-week Strong And Lean workout program: Week 7 And 8

    The following is a listing of the workouts for week’s 7 and 8 the Strong and Lean in 2015 program.

    MONDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET (2/3 sets)

    Dumbbell Chest Press x 10 reps

    Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

    Rest 3-4 minutes between sets

    CIRCUIT ONE (3 sets)

    Incline Dumbbell Chest Press x 12-15 reps

    Barbell Front Squat x 12 reps

    Palloff Press x 10 reps

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    Push Ups x 15-failure reps

    Cable Flye (High to low) x 12 reps

    Side Plank Scoops x 12 reps each side

    Rest 1-2 minutes between sets

     

    TUESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 sets (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    TRX Row x 15,15,15

    Dumbbell Curl x 15,12,10

    Triceps Pressdown x 15,12,10

    Kettlebell Swings x 15,12,10

    Medicine Ball Lateral Throw x 15,15,15

    Medicine Ball Crunch with Throw x 15,15,15

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    EZ Bar Curl x 15

    EZ Bar Skull Crushers x 15

    Dumbbell Lateral Raises x 15

    Rest 2-3 minutes between sets

     

     

    WEDNESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Foam Roll x 5-7 minutes

    Half Kneeling Hip Flexor with Arms Overhead x 4 each side

    Cat Cow x 6-8

    Thoracic Spin Rotation x 4 each side

    Cobra with Turn x 2 each side

    Child Pose with Turn x 2 each side

    Scap Breakers x 6-8

    Scap Wall Slides x 6-8

    Leg Swings x 10 each leg

    Straight Leg March x 20 yards

    Deconstructed Squat x 5

    SUPERSET ONE (3 sets)

    Walk Out Plank Hold x failure

    V-Up Hold x failure

    Rest 1 minute between sets.

    SUPERSET TWO (3 sets)

    Medicine Ball Suitcase Crunch x 10-12

    Medicine Ball Russian Twist x 20-30

    Rest 1 minute between sets

    FINISHER (2 sets)

    Plank on Hands with Shoulder Taps x 20

    Plank on Elbows with Knees to Elbows x 20

    Plank Hold x failure

    THURSDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET  (3 sets)

    Barbell Back Squat x 12

    Weighted Chin Up x 12

    CIRCUIT ONE (3 sets)

    Barbell Romanian Deadlift x 12

    Landmine Anti-Rotation x 12

    TRX Reverse Grip Row x 12

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Wide Grip Lat Pulldown x 12

    Single Arm Dumbbell Row x 12

    Stability Ball Plank with Arm Circles x 30-45 seconds

    Rest 2 minutes between sets

    FRIDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    Barbell Bench Press x 12

    Jump Rope x 1 minute

    Rest 3-4 minutes between sets

    CIRCUIT TWO (3 sets)

    Incline Medicine Ball Push Ups x 10-12

    Cable Flye (Low to high) x 12

    Dumbbell Farmers Carry x failure

    Rest 2-3 minutes between sets

    Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

    SATURDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    CIRCUIT ONE (3 sets)

    Dumbbell Thruster x 15,12,10

    Dumbbell Bilateral Bent Over Row x 15,12,10

    Plyo Push Up x 15,12,10

    Jump Rope x 100,80,60

    Ab Wheel Roll Out x 15,12,10

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Box Jump x 15,12,10

    TRX High Pull x 15,12,10

    Push Ups x 15,12,10

    Kettlebell Swings x 15,12,10

    Wall Balls x 15,12,10

    Rest 2 minutes between sets

  • The 8-week Strong And Lean workout program: Week 5 and 6

    The following is a listing of the workouts for week’s 5 and 6 the Strong and Lean in 2015 program.

    MONDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET (2/3 sets)

    Dumbbell Chest Press x 10 reps

    Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

    Rest 3-4 minutes between sets

    CIRCUIT ONE (3 sets)

    Incline Dumbbell Chest Press x 12-15 reps

    Barbell Front Squat x 12 reps

    Palloff Press x 10 reps

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    Push Ups x 15-failure reps

    Cable Flye (High to low) x 12 reps

    Side Plank Scoops x 12 reps each side

    Rest 1-2 minutes between sets

     

    TUESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 sets (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    TRX Row x 15,15,15

    Dumbbell Curl x 15,12,10

    Triceps Pressdown x 15,12,10

    Kettlebell Swings x 15,12,10

    Medicine Ball Lateral Throw x 15,15,15

    Medicine Ball Crunch with Throw x 15,15,15

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    EZ Bar Curl x 15

    EZ Bar Skull Crushers x 15

    Dumbbell Lateral Raises x 15

    Rest 2-3 minutes between sets

     

     

    WEDNESDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Foam Roll x 5-7 minutes

    Half Kneeling Hip Flexor with Arms Overhead x 4 each side

    Cat Cow x 6-8

    Thoracic Spin Rotation x 4 each side

    Cobra with Turn x 2 each side

    Child Pose with Turn x 2 each side

    Scap Breakers x 6-8

    Scap Wall Slides x 6-8

    Leg Swings x 10 each leg

    Straight Leg March x 20 yards

    Deconstructed Squat x 5

    SUPERSET ONE (3 sets)

    Walk Out Plank Hold x failure

    V-Up Hold x failure

    Rest 1 minute between sets.

    SUPERSET TWO (3 sets)

    Medicine Ball Suitcase Crunch x 10-12

    Medicine Ball Russian Twist x 20-30

    Rest 1 minute between sets

    FINISHER (2 sets)

    Plank on Hands with Shoulder Taps x 20

    Plank on Elbows with Knees to Elbows x 20

    Plank Hold x failure

    THURSDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET  (3 sets)

    Barbell Back Squat x 12

    Weighted Chin Up x 12

    CIRCUIT ONE (3 sets)

    Barbell Romanian Deadlift x 12

    Landmine Anti-Rotation x 12

    TRX Reverse Grip Row x 12

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Wide Grip Lat Pulldown x 12

    Single Arm Dumbbell Row x 12

    Stability Ball Plank with Arm Circles x 30-45 seconds

    Rest 2 minutes between sets

    FRIDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    Barbell Bench Press x 12

    Jump Rope x 1 minute

    Rest 3-4 minutes between sets

    CIRCUIT TWO (3 sets)

    Incline Medicine Ball Push Ups x 10-12

    Cable Flye (Low to high) x 12

    Dumbbell Farmers Carry x failure

    Rest 2-3 minutes between sets

    Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

    SATURDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    CIRCUIT ONE (3 sets)

    Dumbbell Thruster x 15,12,10

    Dumbbell Bilateral Bent Over Row x 15,12,10

    Plyo Push Up x 15,12,10

    Jump Rope x 100,80,60

    Ab Wheel Roll Out x 15,12,10

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Box Jump x 15,12,10

    TRX High Pull x 15,12,10

    Push Ups x 15,12,10

    Kettlebell Swings x 15,12,10

    Wall Balls x 15,12,10

    Rest 2 minutes between sets

  • The 8-week Strong And Lean workout program: Week 1 – 4

    The following is a listing of the workouts for week’s 1-4 the Strong and Lean in 2015 program.

     

    MONDAY’S

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET (2/3 sets)

    Dumbbell Chest Press x 10 reps

    Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)

    Rest 3-4 minutes between sets

    CIRCUIT ONE (3 sets)

    Incline Dumbbell Chest Press x 12-15 reps

    Barbell Front Squat x 12 reps

    Palloff Press x 10 reps

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    Push Ups x 15-failure reps

    Cable Flye (High to low) x 12 reps

    Side Plank Scoops x 12 reps each side

    Rest 1-2 minutes between sets

     

    TUESDAY’S

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 sets (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    TRX Row x 15,15,15

    Dumbbell Curl x 15,12,10

    Triceps Pressdown x 15,12,10

    Kettlebell Swings x 15,12,10

    Medicine Ball Lateral Throw x 15,15,15

    Medicine Ball Crunch with Throw x 15,15,15

    Rest 2-3 minutes between sets

    CIRCUIT TWO (3 sets)

    EZ Bar Curl x 15

    EZ Bar Skull Crushers x 15

    Dumbbell Lateral Raises x 15

    Rest 2-3 minutes between sets

     

    WEDNESDAY’S

    GET THE VIDEO DEMONSTRATION >>>

    Foam Roll x 5-7 minutes

    Half Kneeling Hip Flexor with Arms Overhead x 4 each side

    Cat Cow x 6-8

    Thoracic Spin Rotation x 4 each side

    Cobra with Turn x 2 each side

    Child Pose with Turn x 2 each side

    Scap Breakers x 6-8

    Scap Wall Slides x 6-8

    Leg Swings x 10 each leg

    Straight Leg March x 20 yards

    Deconstructed Squat x 5

    SUPERSET ONE (3 sets)

    Walk Out Plank Hold x failure

    V-Up Hold x failure

    Rest 1 minute between sets.

    SUPERSET TWO (3 sets)

    Medicine Ball Suitcase Crunch x 10-12

    Medicine Ball Russian Twist x 20-30

    Rest 1 minute between sets

    FINISHER (2 sets)

    Plank on Hands with Shoulder Taps x 20

    Plank on Elbows with Knees to Elbows x 20

    Plank Hold x failure

     

    THURSDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    SUPERSET  (3 sets)

    Barbell Back Squat x 12

    Weighted Chin Up x 12

    CIRCUIT ONE (3 sets)

    Barbell Romanian Deadlift x 12

    Landmine Anti-Rotation x 12

    TRX Reverse Grip Row x 12

    Rest 2 minutes between sets

    CIRCUIT TWO (3 sets)

    Wide Grip Lat Pulldown x 12

    Single Arm Dumbbell Row x 12

    Stability Ball Plank with Arm Circles x 30-45 seconds

    Rest 2 minutes between sets

     

    FRIDAY’S

     

    GET THE VIDEO DEMONSTRATION >>>

    Treadmill x 4 (30 seconds work, 20 seconds rest)

    CIRCUIT ONE (3 sets)

    Barbell Bench Press x 12

    Jump Rope x 1 minute

    Rest 3-4 minutes between sets

    CIRCUIT TWO (3 sets)

    Incline Medicine Ball Push Ups x 10-12

    Cable Flye (Low to high) x 12

    Dumbbell Farmers Carry x failure

    Rest 2-3 minutes between sets

    Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

     

  • The 8-week Strong and Lean workout plan: mobility and core demonstrations

    The 8-week Strong and Lean workout plan: mobility and core demonstrations

    Ryan Heffernan of FOCUS NYC demos the mobility and core workouts for the Strong and Lean in 2015 program.

    —-
    The Strong and Lean in 2015 program was produced for MENSFITNESS.com by HUMANFITPROJECT in association with PR360GLOBAL.