Best Assistance Exercise to Improve Your Bench

Looking for the best assistance exercise to improve your bench press? This slide show contains what may help you take your bench to the next level.

Looking for a great bench program?
Try Mike over at Critical Bench
Click the link Below
=> Improve Your Bench

click here to see if --> Is This Benchpress Flaw Holding You Back
Great Tip Click here for --> training the upper chest
Pec-Poking Pain From This Chest Training Technique!
my Workout Chest Shoulders and Triceps

best-assistance-exercise-to-improve-your-bench

Muscle building Tips - Calves...Quads...And Oompa Loompas?

If you haven't seen this yet, you absolutely MUST go check out Jeff Anderson's "secret smackdown" blog!

www.musclenerdfitness.com <= Click Now For The Password

Jeff's been asking for all of YOUR best training tips for each muscle group... ...and he's giving away $100 every night on a "LIVE MUSCLE TV SHOW" for one lucky poster. Today's topic is "SHOULDER TRAINING" and all you have to do to share your own "secrets" is go and post a comment in the blog at:
http://www.musclenerdfitness.com <= Post A "Tip" On The Private Blog While you're there, read the OTHER tips that are available.

(So far, Jeff's covered "Chest", "Back", and last night was "Leg Training".) There are now over 400 TRAINING TIPS waiting for you. Here's a "3-Tip Sample" of some great posts pulled out of yesterday's LEG TRAINING SECRETS: (Jeff had a funny one about "Oompa Loompas"!)

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Calves Training Tip #7 from Vinaey
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"Calves training: The weight you use for training your calves is limited by your ankle strength. Break that threshold and watch your calves grow.

There are two ways to do this.

1) Strength training shoes (remember the Seinfeld episode?) – Sounds and looks stupid but it won’t be in 5-7 wks when your legs look like they’ve swallowed a small animal.

2) For standing/ seated calf raises use both calves to lift up but only one leg for the negative. Go heavy! This gives a killer burn!"

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Quads Training Tip #17 from Paul!
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"One legged dumbell squats from an elvated box (or those aerobic platforms work also). These will allow you to go all the way down to where your butt should be pressing againt the calf and the dumbbells will be hanging LOWER than your elevated foot. NOW you will get a full range of motion and a really good burn."

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Booty (+) Training Tip #1 from Jeff! (My "Oompa Loompa Booty Burner"!) =====================================

"I call this the “Oompa Loompa” technique because of the dance the little green guys did in “Charlie And The Chocolate Factory”. (Though I’m sure it has a more professional name ;-)

At the end of a massive set of either squats or deadlifts, grab a light dumbbell (and by “light”, I mean about 40 lbs!) and take a VERY wide stance (double the size of your shoulders if you want to work QUADS and about shoulder width if you want to work your HAMS).

Hold the dumbbell vertically with both hands and keeping an arch in your lower back “squat” down until your legs are parallel to the ground and squeeze your booty while driving through your heels to get back to the top position.

Keep your feet pointed out and go for the burn with at least 12 reps to really tear up your legs for a set finisher!

Naturally hits your boo-tay also!"

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You really should go and check all the other tips out at:
musclenerdfitness.com <= Click Now

PLUS...be sure to submit your OWN "Shoulder Secrets" tip for today's posts and check out the LIVE TV SHOW tonight to see if you won the $100, ok?

Good luck!

Jason, CSCS

Best Assistance Exercise to Improve Your Bench Press

Check out this short clip I did with Mike from over at critical bench.

Bench press may be one of the most popular exercises in the gym. If people know that you workout they will often ask how much you can bench. In the clip you will get the single best exercise to improve your bench press. So if you are stuck or do not want to bench all the time you may want to add this exercise to your program. I am sure you have heard of this bench assistance exercise before but there is a slight twist that you may not have tried before. This little variation can make all the difference.

Be sure to give it a try and let me know how it works out. Tell me by leaving some comments bellow.

Get a personalized bench press program that will help you add 50lbs to your bench in 10 weeks.
add 50 in 10
http://tinyurl.com/IncreaseYourBench

Warning - best supplements to use to get bigger and stronger

If you are looking for the best supplements to use to get bigger and stronger I suggest you take a look at this video and the other videos I have posted on the subject. The video is from an interview I did with "the muscle Nerd" Jeff Anderson. In this supplement video he explains 3 things that you need to be on the look out for when buying any supplement. It may be for muscle growth, or fat loss but they all have the same consumer precautions.

Let me know what you think of the video, or if you have any questions you would like the answers to - Just leave a comment below.

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Mens Health Medicine Ball Ab Workout Challenge

Weight Training Journal

Sample Workout

The video is from Men's Health magazine. The workout was put together by the strength and conditioning coach of the North Carolina Tar Heals. It is a great little core circuit that will really work those abs. It is only 10 exercises but do not let that fool you, it works.
Give it a try after your workout next trip to the gym.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Arm pump in 3 minutes

Weight Training Journal

Simple and Quick Arm Blast Workout

If you are like me you save the arm work to the end of the workout, by that time you are tired and the only thing on your mind is your post workout meal. You can not leave just yet as you still have to get some isolation work on the arms. That could take another 15 minutes, maybe 25 at the pace you are moving now. Wouldn't it be nice if you could hit them in just 3 minutes so you could get out out of there and get some food into you.

This video goes through a very simple but effective arm routine. If you want a quick way to finish off your workout or are pressed for time this could be the perfect option for your biceps and triceps.

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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In the gym - Workout - 08/26

Weight Training Journal

My Workout

Weight Lifting Journal for Sunday

Today was mainly an assistance work day.

RDL
5 - 315 x 6
R - :45

Plank 1 Arm Row
Rest ~ 1:00
3 - 90 x 10

1 Legged Box Squats
5 - BW x 6
Rest ~ went from one leg to the next

Single Leg RDL
Rest ~ one leg to the other
3 - 45 x 8

Scapula Push Ups
feet on swiss ball, hands on med ball
3 - BW x 15
Rest ~ :30

Wall Slides
3 - 20 x 12
Rest ~ :45

Rear Delt Flys
3 - 85 x 12
Rest ~ :45

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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In the gym - Weight Workout ~ assistance work 08/19

Back & Shoulder Workout

Weight Training Journal For Sunday

Today was my assistance work or recovery day so nothing too hard. I took a super long warm up consisting of a little basketball, dynamic rage of motion exercises, and foam roller and lots of shoulder prehab work. I finished the workout with a bunch of ab work.

Plank One Arm Row
3 - 80 x 12

Single Leg Box Squats
3 - BW x 6

Single Leg RDL
3- 45 x 8

Pull Downs ~ Close Grip
3 - 170 x 10

Reverse Peck Deck Fly
3 - 80 x 12

Bicep Curls
monster drop set
135 x3, 125 x3, 115 x3, 105 x6, 95 x3

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Full Body - Week 2 ~ assistance Work

Weight Training Journal

Full Body Workout

Weight Lifting Journal for Thursday

I started the day off with 30 minutes of power and hang snatches. I did not do anything too heavy but I did do lots of reps. After all that I moved on to my assistance work.

Good Mornings
5 sets; Rest - 1:30
2 - 135 x 10, 155 x 8, 175 x 8, 185 x 8

rear delt raises
5 - 15 x 12
Rest ~ :45

DB Incline Prone Shrugs
Rest - 0:30
3 - 80 x 12

Scapular Wall Slide
5 - 20 x 10
Rest-0:30


Face Pulls
5 - 90 x 8
Rest-0:30


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Plyometrics could be the key to your powerlifting success.

Put Plyometric Training into the Mix and See Results on the Record Boards

I believe that a good powerlifting program will include plyometrics. If this is not something currently in your weight training program I suggest you look into it and start implementing into your routines. Sorry to all the include bodybuilders out there this post is of little training value to you.

For those wondering what plyometrics are.

For those of you who are not familiar with plyometric training this post will give you a brief overview. Plyometric training is intended to build speed and strength integral components to a successful lift. Simply put the combination of speed and strength is power.

The term plyometrics is derived from Plyo, meaning to increase and metrics meaning to measure and refers to exercises enabling a muscle to reach maximum or near maximum strength in as short a period of time as possible. It does so with the use of elastic energy created from an eccentric contraction, muscle lengthening or stretching, then applying that stored energy to a concentric contraction, muscle shorting. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.

Basically plyometrics describes a training method, which seeks to enhance an individual's explosiveness through rapid and powerful muscular contractions.

Train to Fit Your Lifts

The golden rule of any conditioning programme is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. Take powerlifters for example, a competitive lift is the bench press so their plyometric training should involve some type of push up or chest pass.

Conditioning For Plyometrics

Plyometric training is stressful and places higher than normal forces on the musclosketal system so it is important for the athlete to be properly conditioned before adding this to their training. That means they will need to have a have a good sound base of general strength and endurance.

A few things to remember
Plyometrics have been used to produce great results only when performed properly. In order to realise the potential benefits of plyometric training the stretch-shortening cycle must be invoked. Plyometrics are not to be done with bad form are cheating, careful attention to technique during exercises is essential. The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. In addition, the coupling time or ground contact time must be as short as possible.

Next week as I start to post my weight training logs I will describe various plyometric techniques I use to aid my weight training.


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason

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