Yesterday, I had the pleasure of working out with an old friend of mine and he should me a new bicep exercise to perform called “21″. If you’re looking for a good exercise for your biceps, I think you should give this one a try.

What you need:

Barbell with weights

Specifications:

3 sets with 60 second rest in between each

Each set includes 7 reps of 3 different curl positions to equal a total of 21 reps a set.

What you’re going to do:

Stand with your feet shoulder-width apart. Grip the bar bell starting with the inner grip and hold with your arms extended down to your waist.

Begin curling up till your arms form a 90 degree angle and then go back down. Then repeat this for a total of 7 times.

Then without resting, curl the bar bell all he way up to your chest, then bring it back down to where your arms form a 90 degree angle. Repeat this for a total of 7 times.

Then without resting, bring the bar bell all the way back down to below your waist. Then curl up all the way to your chest and then back down to below your waist. Repeat this for 7 times.

After you complete all 7 reps of the 3 different curls, you’ve completed one set. Take a 60 second break or so and then do it all over again until you total 3 sets.

Give it ago and let me know what you think.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
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For the past week or so, I’ve been working out with a friend of mine. We are both running the half marathon in a few months together, so we’re training for that by running every other day. On the other days, I’ve been helping him with his strength training. On the days we run, we also perform some exercises to work our core or abdominal exercises. Each day we switch off picking the exercises.

So today, he wanted me to perform his 6 minute intense ab workout and I have to tell you, it was a pretty good one, so I had to share it with you. It’s basically just several different abdominal exercises you perform for 6 straight minutes. Now, learning from Jeff Cavaliere, rest for a maximum of 30 seconds after each set, however I usually only rest for maybe a good 10-15 seconds, so this workout had me sweating by the end.

You need to have a stopwatch of some sort when performing this because it’s not about how many reps you do, but how long you do the exercise for. Each exercise is performed repeatedly for 30 seconds each. There are a total of 4 different exercises, 3 of which you do for 30 seconds each and the other you do for a good 60 seconds.

Here is the 6 minute Intense Ab Workout:

Seconds:             Exercise:

0.00 – 0.30 – Crunches with knees up and your hands behind your head

0.30 – 1.00 – Crunches with your legs straight on the ground and your hands behind your head

1.00 – 1.30 – Full sit ups, but touch the ground between your feet each time you’re up at your knees

1.30 – 2.00 – Twists, Knees slightly bent and you lean back and twist from side to side. Hold a medicine ball if you can.

2.00 – 3.00 – Plank

Then you repeat this all over again for a total of 6 minutes.

Give this a go and let me know what you think.

For more on 6 pack workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense 6 Pack e-book in which he lays out a definite 29 week plan to carve out the abs you want.

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to Six Pack Abs…

All those gym classes in school have really made performing push ups a complete drag. It was the same thing everyday. Down, up, down, up. I got bored of performing the regular push ups quite quickly. If you’re anything like me, you want to keep your workouts fresh and new.

Not just because it gives you a better workout, but because it keeps the workouts entertaining. Let’s face it, working out can get quite boring, especially if you’re working out alone. So I decided to learn several other ways to do push ups to not only increase the effectiveness of them, but to keep me entertained. I can up with some  push up exercise routines.

Give these Push Up Exercise Routines a try during your next workout.

Spider Man Push Up – This is one of my favorites to perform. I have no idea why, but they are just fun to do. To do the Spiderman Push Ups, you’re going to get into the regular push up stance like in the picture above. When you begin to descend down like a normal push (inhaling), you’re going to float one leg off the ground and bend 90 degrees (not up, but to the side). Then you’re going to push up as you bring your leg back to the original position (exhaling). Then, repeat with the other leg. Do this 12 times (6 per leg).

T- Push Ups – To perform the T-Push Ups you’re going to get in regular push up stance and descend (inhaling). Then, you’re going to push up (exhaling), but as you push up your going to left one arm straight up, pointing to the ceiling and hold for 2 seconds (Your body will be T shape. One hand on the ground with both arms completely extended, and the other hand reaching for the ceiling). Then, you’ll lower your arm back down to normal push position and repeat, alternating each side). Do this 12 times (6 per arm).

Feet Elevated Push Up – This push up is just like a normal push up, except you have your feet elevated on a bench, chair, box, or physio ball.Do this 12 times.

Hands Elevated Push Up – Just like the feet elevated push up, but this time your hands are elevated on a bench, chair, box, or physio ball. Using a physio ball makes them so much more challenging because you’re also working on stability, working out more muscles.

You can incorporate these different push ups into your workouts. Each one should be perform about 3 sets, for about 12 reps each. I’d recommend performing just one of these types of push ups per workout session. I’ll post more of my push up exercise routines at some other point, but for now, these are the ones I prefer to do.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…

Abdominal muscles are found to be very attractive, whether it’s a six pack or if you’re truly a freak of nature and have an eight pack, women seem to love it. Women also want abs, although their goal is really to have that flat, sexy stomach and not a 6 or 8 pack like men. Abs are not as difficult to get as people seem to make it.

Many seem to believe that you can only get a six pack if you’re skinny, when this is far from the truth. Anyone can have a 6 pack or a flat stomach. However, they need to have the right diet and workout plan. These are extremely important, which is why I recommend Truth About Abs for those who are looking to get rid of that belly fat and finally have a sexy stomach.

One of the hardest parts to get ripped abs is the lower abs. Normally crunches and sit-ups are ab workouts that don’t target the lower abs and if you’re anything like me, they lower part of your stomach is where most of the fat seems to be.

Here are 3 lower ab workouts to get ripped abs that I recommend you add to your abdominal workouts to help achieve the stomach you want, whether it’s a 6 pack pack or just a flat stomach.

1) Reverse Crunches – Instead of the normally crunches, you’re going to lay down on an inclined bench or just laying down on the floor is fine too. Bring your hands back behind your head and grab onto something stable. While laying down completely and your hands behind your head, holding on to something stable, bring your knees toward your chest. This is perform a reverse crunch, which works your lower abs. Then bring your feet and legs back down and repeat.

2) The Roll Out – This involves a physio ball. What you need to do is get down on your knees and place the ball in front of you with your hands on top. Then keeping your knees in place, slide your hands forward on the ball causing the ball to move forward and for it to go to your elbows. You should end with your elbows on top of the ball. Then go back to the start by rolling the ball from your elbows to your hands.

3) Reverse Ball Crunches – This is similar to the first one (Reverse Crunches), but instead you add the physio ball to the picture. Get into the same position, except you’re going to have the physio ball under your legs. Gripping the ball with your legs, bring your knees to your chest and then bring them back down and repeat. Now, when you grip the physio ball, you’re not going to pinch it using the inner part of your legs, but by placing your legs together over top the ball and pinching it between your calf muscles and hamstring muscles.

These 3 workouts are absolutely fantastic to perform as lower ab workouts to get ripped abs. Add these into your workout routine to help build up your abdominal muscles.

For more on 6 pack workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense 6 Pack e-book in which he lays out a definite 29 week plan to carve out the abs you want.

10 FREE Video Coaching Lessons

to Six Pack Abs…

Next time you workout your bicep muscles, give these 4 exercises a try, since as I have said many times before, the most effective way to build muscle is not only eating the proper foods, but a variety of workouts to perform. When you repeat the same exercises over and over again, you reach a plateau where you stop building muscle. In order to avoid this, you must perform a variety of exercises. Mix it up, don’t stick with the same routine.

One of the most popular muscles to workout are the biceps, even though they are much smaller than the triceps. The triceps are actually what makes your arms bigger, not your biceps. A tip when perform these exercises, or any exercise for that matter, concentrate on the muscle the exercise is intend for. Here is a workout routine you can perform to workout your biceps and trust me, you will feel them swell.

Exercise #1 – Chin Ups

- Chin ups, although a very popular exercise, many do not perform them correctly and therefore the workout isn’t very effective. First off, if you do not have anything to use for performing chin ups, check out Pull Up Bars.  When perform the chin ups, wrap your hands around the bar, with your finger nails facing you. Then pull yourself up off the ground until your chin reaches the bar. Then slowly lower yourself down to just before your arms lock, but be sure not to lock your arms. You should pull yourself up in 1 second, hold yourself up for 1-2 seconds and lower yourself in 4 seconds. Repeat this for about 15 repetitions or until failure. Use a weighted vest once they have become simple to perform.

Exercise #2 – Resistance Band Curls

- Using a resistance band, you will perform arm curls. To do this, take a resistance band and step on the middle of it with feet shoulder width apart. With a handle in each hand and enough resistance in the bands (adjusted by number of bands and width of feet), slowly perform an arm curl, then slowly bring it back down to where you started. Perform this for about 20 repetitions.

Exercise #3 – Alternating Rotating Dumbbell Curl

- The alternating rotating dumbbell curl allows you to focus on one arm at a time for maximum intensity. To perform this, you will need a pair of dumbbells. Stand with a dumbbell in each hand, your arms hanging straight and at your sides with your elbows tuck to your sides and with your palms facing your body. Then to start the curl slowly curl your arm up, and as the dumbbell clears your body, start to rotate it so that at the end of the movement, your palms are facing your chest. Once you lower the dumbbell back to the starting position, start curling with the next arm. Repeat this for 12 repetitions of each arm. If you can, increase weight each set.

Remember that when you are performing each exercise, each repetition focus on the bicep muscle and perform each repetition slowly for maximum intensity.

For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.

Avoid The 5 Worst Ways
To Build Muscle…