The Essential Exercises Series: Part 2 -- Triceps

Horseshoe Triceps

Ripped-Up, Toned Female Arms

I don't care what anyone says...if you want powerful, ripped-up, well-defined arms, building a strong set of triceps needs to be your number one priority (I hate to say it, but they're even more important than biceps). Don't worry, the guy above is a bodybuilder (Jeff Rodriguez), so don't get too discouraged...

Triceps Anatomy

The reality is that developing a set of horseshoe-esque, toned-up triceps is ridiculously impressive, looks sexy, and projects Hulk-like power and strength. Developing them also requires precise, well-rounded training that emphasizes the entire triceps muscle. In fact, the triceps isn't one muscle, it's actually comprised of three different heads--the lateral head, medial head, and long head--which together form the larger "triceps" muscle group. In order to build fully-developed, cut-up triceps and get that incredible horseshoe-shaped look, it's essential to hit each of the three heads as hard as possible in every single triceps workout (otherwise you get imbalanced, awkward looking triceps).

Here are my top 5 exercises for building ginormous, powerful, horseshoe-shaped triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each head. Incorporate these exercises into your arms routine and I promise you that not only will your triceps begin to pop out and add some awesome definition/size, but it'll also bump up your bench press and other chest & shoulder exercises.

The Big 5

1. Triceps Dips. If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they're one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is # 2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. After all, more weight lifted = more muscle gained.

Form: Make sure to lower slowly all the way down until your triceps are parallel to the ground. At the top of the movement, squeeze your triceps hard for 1 second.

Below are two different variations. The bench dip (the top picture) is significantly easier and a much better option for beginners. The bench dip is also a great exercise for building up endurance and really blasting your tris hard at the end of a workout. Traditional dips like the ones in bottom picture allow the body to handle more weight, and thus are much better for building muscle mass. Once you're able to get 12 reps in a set increase the weight by using a weight belt and weight plates.

http://www.exrx.net/WeightExercises/Triceps/BWBenchDip.html

http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

2. Closed Grip Bench Press. The Closed Grip Bench Press is another great exercise that destroys all three heads of the triceps at once. Closed grip bench presses are also phenomenal for adding definition to the inner chest and creating that really nice line of separation between the two pecs. The CGBP allows the tricpes to handle a huge amount of weight, which results in quick muscle and strength gains.

Form: Your hands should be spaced closed together at the middle of the bar, about 1 foot apart. Your elbows should be tucked in close to your torso throughout the movement and should not stick out to the sides at all. Slowly lower the weight down until your triceps are parallel to the ground, hold for 1 second at the bottom, and accelerate back upwards. 

http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

3. Skull Crushers. Skull crushers, aka Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms. It'll also make your arms come out bigger if you ever decide to measure them...having a well-developed long head can push you from a meager 18 inches to the big 2-0. Just sayin'...

Form: Load an EZ bar with weight plates, lay down on a flat bench, and extend your arms straight overhead. Without moving your upper arms at all, slowly bend your arms at the elbow and lower the EZ bar back beyond your head until your arms hit a 90 degree angle. Forcefully extend your arms upwards and hold the contraction at the top for 1 second.

Some people like to lower the weight directly to their forehead. I prefer (and recommend) lowering the weight behind your head because it'll take a lot of stress off of the elbow joint and displace it all onto the triceps. I also kinda like not having to worry about crushing my face like the name implies...

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

4. Overhead Lateral Triceps Extension. Overhead Lateral Triceps Extensions are awesome for destroying the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.

Form: Start by raising one arm vertically overhead. Slowly bend your arm at the elbow and lower the dumbbell sideways behind your head. Make sure to keep your upper arm completely stationary and locked in placed! Lower slowly for 2 seconds, hold at the bottom for 1 second, and then squeeze your triceps hard at the top of the movement.

http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

5. Reverse One-Arm Cable Triceps Extensions. These are my favorite triceps exercise ever! They emphasize the medial head, which adds length to the triceps and helps builds size around the elbow joint. I also find that I can pump out an insane squeeze at the point of contraction.

Form: Set up a cable station with a one-arm handle attachment so that the handle is as high as possible on the rack. Tuck your arm and elbow tightly into your torso and keep it there throughout the entire movement. Your upper arm should NOT move at all! Grab the handle with a reverse grip (underhand grip, palm facing upwards), bend at the elbow, and squeeze your triceps hard at the bottom of the movement. Hold the contraction for 1 second. On the way up slowly raise the cable all the way to the top and repeat the movement.

http://www.exrx.net/WeightExercises/Triceps/CBOneArmPushdown.html

Parts 3-7 coming soon...fit it up for now.

The Essential Exercises Series

Part 1 - Biceps

Part 2 - Triceps

Part 3 - Shoulders

Part 4 - Chest

Part 5 - Abs

Part 6 - Back

Part 7 - Legs

The Essential Exercises Series: Part 1 -- Biceps

Muscles are complicated...constructing a well-balanced, effective workout plan that hits every part of those complicated muscles is absolute chaos. Well, at least chaos simplified by me.

Workout routines need to not only include exercises and movements that hit each individual muscle group (arms, legs, abs, chest, etc.), but they also have to include exercises that, when combined, hit every single part of every single muscle. The triceps might seem like a small muscle, but it actually has 3 different parts--or muscle heads--each of which is activated differently by different exercises. Confusing, huh? That's where choosing the right combination of exercises comes in. After all, who'd ever wanna neglect the lower abs, anterior deltoid, or brachialis!?

Choosing the right exercises for any workout plan is, in my opinion, one of the most critical steps for maximizing muscle growth and building well-developed muscles. Google "the best biceps exercises" or "the best exercises for six pack abs"...I guarantee you that each of the search results will recommend a different combination of exercises. It's ridiculously confusing, and as a result people end up overworking their muscles and wasting time on exercises that don't produce anywhere near the results desired.

In light of the confusing universe of weight-lifting exercises I'm launching my 7-part "Essential Exercises Series," which lays out what I believe to be the 5 most effective, foundational exercises that should be staples in every single workout routine. These exercises are the best-of-the-best, professional grade. They'll blast your muscles fully and produce results in the shortest amount of time possible...I'm talking kickass results fast. The 7 parts include:

1. Biceps
2. Triceps
3. Shoulders
4. Chest
5. Abs
6. Back
7. Legs

On to building beefy biceps...

Part 1. Biceps















What's colloquially referred to as the "biceps" muscle is actually a lot different than what most people think. In reality the biceps only makes up about 1/3 of the arm--the triceps and deltoid (shoulder) make up the other 2/3--and it's comprised of 3 muscles: the biceps brachii, brachialis, and brachioradialis. If you want toned-up, titanic-sized arms, it's essential that you hit all 3 parts of the "biceps," in addition to the triceps and deltoids (that's saved for parts 2 and 3).

For all biceps exercises, it's 100% necessary that you follow a 2-2 tempo--that is, raise the weight for 2 seconds going up and lower the weight for 2 seconds going down.

The Big 5 (in no particular order):

1. Standing Barbell Biceps Curl. Hits primarily the biceps brachii (the big muscle you flex), but also does a fantastic job of hitting the entire biceps region all at once. Keep your elbows tucked in against your torso, keep your back straight, and squeeze your biceps at the top of the movement. Do NOT rock your body and use momentum during the lift...all that does is NOT work your biceps. Space your hands about shoulder width apart, directly outside of your thighs.

http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

2. Chin Ups. Chin ups work your back, specifically your lats, but they also do a great job of blasting all 3 parts of the biceps, as well as the forearms. Make sure that you lower all the way down  so that your arms are fully extended, and raise yourself all the way up until your biceps are fully contracted. Once you're able to do 12 chin ups in a set, start adding weight plates (using a chain weight belt) to up the intensity and difficulty. Space your hands about shoulder width apart.

http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html

3. EZ Bar Biceps Preacher Curls. EZ Bar >>

EZ bar biceps preacher curls are one of my absolute favorite ways to emphasize the brachialis, which adds thickness and width to the biceps, as well as to isolate the inner and outer heads of the biceps brachii muscle (so that when you flex, your biceps mound looks like it has two distinct parts). Oh...they also produce a ridiculously amazing skin-tearing pump...mmmm. Sit at a preacher bench so that your armpits rest comfortably at the top of the pad. First do 2 sets with your hands spaced widely apart, and then 2 do sets with your hands spaced with a narrow grip (in the video he uses a narrow grip). By changing up the spacing you're effectively hitting both "heads" of the biceps brachii. Make sure to lower all the way down...

http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

3a. EZ Bar Reverse Preacher Curls. Same setup, but instead of using an underhand grip use an overhand grip. In simple terms, flip your hands over after you're done with the sets of regular EZ bar biceps preacher curls. The reverse variety emphasizes mainly the brachioradialis and forearms. They're much more difficult, so make sure to use less weight.

http://www.exrx.net/WeightExercises/Brachioradialis/BBReversePreacherCurl.html

4. Incline Biceps Dumbbell Curls. These produce the most INSANE burn I've ever felt in my life. If you do them right, it'll legitimately feel like acid is bubbling up in the belly of your biceps muscle. LOVE IT! Incline biceps dumbbell curls are fantastic for emphasizing the lower part of the biceps brachii, giving the biceps a really full, long, sleeve-busting look. Set the bench to a 60 degree angle initially (if you're feeling really strong and want to make it more difficult, set the bench to 45 degrees) and supinate during the motion--at the bottom of the motion start with your palms facing inward towards your legs, and gradually throughout the motion rotate your palm so that it faces forward. The twisting motion makes sure that the motion not only hits the biceps brachii, but also the brachialis.

http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html

5. One-Arm Dumbbell Hammer Biceps Curls. Dumbbell hammer biceps curls are the best exercise for putting a lot of stress on the brachialis--the muscle primarily responsible for adding width to the biceps. Set up a preacher bench so that your armpit is comfortably resting at the top of the pad and the hold the dumbbell with a neutral grip (palm facing outward). Lower down all the way...

Check back for parts 2-7 of "The Essential Exercises Series" over the coming days. Stay fit for now...

The Essential Exercises Series

Part 1 - Biceps

Part 2 - Triceps

Part 3 - Shoulders

Part 4 - Chest

Part 5 - Abs

Part 6 - Back

Part 7 - Legs

The TOTAL Summer Beach Body Plan

It's mid-May...guess what's coming up lightning fast? BATHING SUIT & BIKINI SEASON!! I know, I just freaked everyone out...

Even if you're far from being certified beach-ready, the good news is that 6 weeks is plenty of time to sculpt an uber-toned, lean, sexy beach body. With that in mind, I'm releasing my "TOTAL Summer Beach Body Plan." If you bust your ass, get disciplined, and strictly follow my guidance for at least 6 weeks, I guarantee you that you'll make amazing progress and start to develop a physique that captures stares the minute your shirt comes off. Yep...that's right, you'll be a mini, ripped, beach celeb.

The "TOTAL Summer Beach Body Plan" has 3 critical aspects (and an optional helpful supplements section), all of which are essential to experiencing the best results as fast as possible:

1. Optimal Diet
2. Exercise -- Building Muscle Tone, Carving out Abs, Cardio
3. Sleep & Minimizing Stress
4. **Optional** Helpful Supplements

Here goes...

1. Optimal Diet

Diet's first on the list because it's the most important aspect of becoming a lean, mean, beach body machine. The "TOTAL Summer Beach Body Plan" diet is all about maximizing calorie burn, minimizing fat storage, building and maintaining muscle mass, and keeping energy levels high. Here are the rules...

Rule 1. Know how many calories your body needs. I don't require you to count calories because it's a ton of rigorous work (although it's extremely helpful if you're up for it), but I do require you to have some clue about what your body's specific caloric maintenance level is. If you have a ballpark idea of how many calories you burn and how many calories you should be taking in to lose weight, it'll be much easier for you to make smart food choices and eat to lose weight. Keep an estimated running tally throughout the day as you eat--I recommend eating about 300-500 calories below maintenance for optimal weight-loss. Use my post on "How to Calulate Individualized Calorie Needs to Gain, Lose, or Maintain Your Weight" to figure out how many calories your body needs.

Rule 2. Cycle your calories. Your body's pretty intelligent...if you eat in a caloric deficit for a prolonged period of time it'll actually slow down your metabolism permanently to acount for the lower level of calories. Essentially, dieting works for a few days, but eventually your body catches up, your metabolism slows down, and you'll no longer lose any more weight. Oh wait, it gets worse...because your metabolism is now slower than when you began dieting, you now have a lower caloric maintenance than ever before and need to eat less just to keep your weight the same. Not good! To trick the body and prevent adaptation, you should eat in a deficit (300-500 calories) for 3 days and then eat at your maintenance level for 1 day. Continue to cycle 3 days in a deficit and 1 day at maintenance for the duration of your diet. 

Rule 3. Tailor carbohydrate consumption to maximize fat loss. Most diets, such as Atkins and others, use the zero carb approach to fast weight loss. Although zero carb diets do produce quick weight loss, they're completely unsustainable in the long run, produce low energy levels, and lets be honest...carbs are the best tasting part of life, who'd ever wanna voluntarily cut them out!? In my opinion, diets recommend eating zero carbs because it makes it easier on the dieter. There are no complicated rules to follow, all you have to do is remember that carbs are prohibited and you're good to go.

On my plan, and the way I eat all year round, carbs are included, necessary, and are used strategically to maximize fat loss and muscle gain.

Rule 3.1. NO Sugar!!! This is THE most important rule. Sugar = fat gain. Not only does sugar signal your body to store fat, but it also has no effect on reducing hunger levels. There's no time to mess around, cut out all sugar from your diet. The one exception is sugar from fruit. Fruit is a great, healthy source of nutrients that's definitely acceptable. Up to 2 pieces of fruit per day is healthy.

But wait...there's one time you can and should eat sugar. That's immediately after an intense workout. After an intense workout your body and muscles are depleted of energy and nutrients--by eating sugar (and protein) you can help quickly pump nutrients and protein to your hungry muscles, start the recovery process, and stop muscle breakdown. This is a fantastic way to use your sweet tooth to your advantage. I'll be honest, I really like cereal so I eat it post-workout (when it's actually really beneficial) and no other time of the day. That's typically the only sugary food I ever eat, and I'm totally happy with it.

Rule 3.2. Only eat complex carbs, vegetables, and whole grains. Cereal, white bread, white rice and other refined carbs are all off limits. Stick with complex carbs and foods that are high in fiber--they'll help keep you full, eat less, and provide a ton of nutrients. Great sources include: Oats, brown rice, whole wheat products, quinoa, vegetables, beans, and fruit. 

 

Rule 3.3. Eat the majority of your carbs in the morning, and decrease carb intake as the day goes on. Metabolism slows down as the day goes on, which is why it's essential to decrease the amount of carbs you eat as it gets later and later. Eat the majority of carbs at breakfast, before your workout, and directly post workout. For later meals and for dinner, try to stick to veggies, protein, and healthy fats. If you workout at night, it's OK to eat carbs post-workout.

Rule 3.4. No carbs at all within 3 hours of bed. Your metabolism drops drastically when you fall asleep. Any carbs you eat pre-bed will just sit in your stomach and convert to fat.

Rule 3.5. Eat a ton of fiber. Fiber technically has 0 calories because your body cannot digest it. Fiber is also an extremely effective way to decrease hunger levels.

Rule 3.5. Limit alcohol consumption. Alcohol spikes your blood sugar levels, which increases insulin secretion and signals the body to store fat. Alcohol is also empty calories--keep it to 1-2 drinks maximum.

Rule 4. Eat a ton of protein all day long. Protein is your best friend in your quest for a sexy beach bod. What's all the hype?

- It's thermogenic, which basically means that protein burns off extra calories during digestion. In fact, protein burns ~ 1/3 of all of its calories thermogenically!!! If you eat 100 cals worth of protein, 33 of them are burned off during digestion, so in actuality you only ate 66 calories...cool stuff, huh!?

- It suppresses hunger levels.

- It builds lean muscle. Not only does having slabs upon slabs of lean muscle make you look like you have a hard, spectacular body, but it also burns more calories at rest. More muscle on your body = higher metabolism and more calories burned all of the time. Also, it's critical to eat protein throughout the day. Constant protein intake ensures that your body doesn't breakdown your hard-earned muscles for energy.

For a full list of the best sources of protein check out my post here.

Rule 5. Eat 5, 6, 7+ small meals per day. Small people eat small, frequent meals, fat people eat few, large meals. Eating small, frequent meals is one of the most effective weight loss tactics. Eating huge meals provides an overdose of food at one time, and as a result your body has no choice but to store the excess as body fat. Because meals are small, it makes it a lot easier for your body to digest what you're eating and the majority is used as energy--not stored as fat. Eating small meals every 2-3 hours also helps keep you full constantly throughout the day (because you're constantly eating, duh!), prevents snacking on crappy, sugary foods (that'll make you fat), and keeps the metabolism revved up in turbo drive all day long. 

Rule 6. Eat FAT! Fat does not make you fat. Eating healthy fats (olive oil, avocado, nuts, nut butter, fatty fish) is a fantastic way to decrease hunger levels. Also, a specific type of fats--Medium Chain Triglycerides (MCTs)--are rapidly metabolized in the body and have been shown to accelerate weight loss and burn fat. MCTs are found most notably in coconut oil. Fat's are higher in calories than protein or carbs (fat has 9 calories per gram, protein/carbs have 4 calories per gram), so be conscious of how much you eat.

Rule 7. No liquid calories. Liquids are notorious for having no effect on hunger levels...stick with whole foods. My only exceptions are milk, almond milk, protein shakes, the occasional 100% natural fruit juice, coffee, tea, and water.

Rule 8. Drink water, green tea, and coffee. Green tea, ice cold water, and coffee are all thermogenic, meaning they actually burn off calories. All three act to suppress appetite and decrease hunger cravings.

2. Exercise -- Building Muscle Tone, Carving out Abs, Cardio

Getting on an effective exercise regimen is absolutely key to shredding fat and developing muscle tone. Lets be honest...the most impressive beach bodies ALL have significant muscle tone and are low body fat. In order to most effectively burn off fat, build muscle, and carve out a flat set of abs, this plan utilizes different types of cardio, full-body weight training, and an intense abs routine. I'm requiring that you workout at least 5 days per week, preferably 6. It's intense, but remember...time=sexiness in this case. Here's the schedule:

• Follow my full-body, fat incinerating workout plan 3x/week, with at least 1 day of rest in between each workout. You can find the workout here. This will blast every single muscle in your body at an extremely high intensity, ensuring that you get maximal muscle growth and burn off as much fat as possible. Also, weight training is an extremely effective way to burn off fat--it boosts your metabolism for 24-48 hours post-workout. Each full-body workout finishes off with a 15 minute High Intensity Interval Training (HIIT) cardio session to push your fat blasting potential to the next level. 
• Do traditional cardio, 2x/week, for 40 minutes per session. This is completely your choice, but swimming, running, elliptical, sports, and any type of outdoor cardio are all great options. I HIGHLY recommend taking BCAAs prior to cardio to minimize muscle breakdown and to preserve as much muscle as possible. If you're really motivated, add in a 3rd cardio session each week.
• Do my "ULTIMATE Six Pack Abs Workout" 2x per week, preferably before cardio or on a non full-body workout day.
• Get enough rest! Take at least 1 day off per week.

3. Sleep & Minimizing Stress

Lack of sleep and high stress are two of the biggest and most overlooked causes of excessive fat gain and difficulties with weight loss. High stress levels and a lack of sleep both significantly increase the release of the body's stress hormone, cortisol. High levels of cortisol creates blood sugar imbalances and directly result in increased fat storage in the abdominal region. If you're chronically stressed or don't get enough sleep--I'm talking about 7-8 hours worth per night--I guarantee that you'll have trouble losing weight and have an incredibly difficult time getting rid of belly fat. Stress and sleep deprivation also significantly boost catabolism--aka the amount of muscle your body breaks down for energy. 

So what's the lesson learned? Stress and sleep deprivation increase cortisol levels, which consequently increases belly fat storage and muscle breakdown. That's the complete opposite of everything you'd ever want from a perfect beach body. 

I personally recommend exercise and weight lifting, drinking green tea, and listening to relaxing music (I like Enya and Norah Jones) to reduce stress. If you want an extra boost, taking herbal Relora is an effective supplement for promoting relaxation and preventing excessive cortisol production.

4. Supplements and Other Substances that Help

Taking supplements is purely optional, but in my experience I've found that there are a few that can be extremely helpful and beneficial (all of which are healthy) for building muscle and burning fat. 

Building/Preserving Muscle -- Whey Protein Powder, BCAAs

Decreasing Fat -- Coffee, Green Tea, Hot Sauce, Conjugated Linoleic Acid (CLA) (non-stimulant fatty acid that helps increase the body's rate of fat metabolism), Carnitine (non-stimulant that prioritizes the use of stored fatty acids as fuel, over carbs or protein)

Decreasing Appetite -- Fiber

There ya go...go get started immediately on your very own killer beach body. Let me know how it goes and what kind of insane results you get. Best of luck.

Until my next post,

~DiSanto

The Funniest Gym Idiot Videos Ever...(Even if You Don't Work Out!)

...this is so you DON'T DO THESE THINGS (not only will you look dumb, but you can actually really hurt yourself). If you need an extra dignity-saving, last-chance-not-to-be-a-gym-noob reminder, check out my must-read post on "How NOT to Look Like an Idiot at the Gym."

1. Planet fitness + lunk alarm + huge dude freaks out = hilariousness.

2. Not the fish! I'd totally do this by accident...

3. Spiderman! I'd love to see this at my gym honestly. 

4. It legitimately looks like his arms are gonna snap off.

5. I guess noone ever told him momentum isn't a muscle...

6. This one's not really funny, it's just really, really stupid. PLEASE don't deadlift like this, you will mess up your back horribly badly.

7. I'd totally be done with my workout if I put all that weight on the bar just for it to fall off...use collars!

8. 2 shoes at once, treadmill gangster!

9. How was this ever a good idea, lol?

10. Ow...increases flexibility though.

11. Had to include this even though it's horrible...

Oh, and if you know of any other awesome gym idiot videos post them below!

Incinerate Fat With This Intense Full-Body Workout Plan

Burning fat is all about pumping up the intensity...TURBO intensity. Well guess what? That's exactly what you're getting from this high-powered, metabolism-boosting, full-body workout. Do this workout 3x per week, plus a day of cardio in between each workout, and you'll transform your body into a full-fledged fat-burning furnace (not to mention you'll pack on solid new muscle too). That's right--you'll eviscerate stubborn body fat around the clock to the point where it begins to melt off, revealing your gorgeous, cut-up musculature below. Commence ripped-ness.

The Workout
** Rest 30 seconds between each set. Shorter rest = higher intensity.
** It's intense--make sure your body and heart is able to handle each exercise. If you feel lightheaded stop.
** Do this workout 3x per week and take at least 1 day in between each fat-blasting workout. Do traditional cardio 2x per week. (E.g. Sample schedule: Workout, Cardio, Workout, Cardio, Workout, OFF, OFF)
** This is for girls and guys. I don't discriminate =p


1. Barbell/Dumbbell Deadlifts - 2 sets, 12 reps. Make sure not to arch your back. You can get my full guide to perfect deadlift form here. Feel free to choose either dumbbell or barbell deadlifts.

Barbell deadlift

2. Goblet Squats - 2 sets, 12 reps. A variation of the traditional squat that puts more emphasis on the shoulders, chest, arms, and abs. It's also easier to perform and safer for beginners. Get LOW!

3. Bicycle Crunches - 1 set, 30 seconds. Touch your elbow to your knee during each rep.

Superset it (do it immediately afterwards with no rest) with...
3a. Plank - 1 set, 30 seconds. Get that butt down.

4. Dumbbell/Kettlebell Snatches - 2 sets, 12 reps per arm. Start low and explode upwards, thrusting the dumbbell overhead. Lock out your arm overhead for one second and repeat. Some people prefer using kettlebells instead of dumbbells, either works well--your persornal choice.

5. One-Arm Dumbbell Rows - 2 sets, 12 reps per arm. Row the dumbbell until the top of your arm is parallel with your back, hold it for 1 second at the top.

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

6. Box Marches - 1 set, 45 seconds. Go hard, go fast, go intensely. Faster than the guy below if possible.

http://www.exrx.net/Plyometrics/BoxMarchHigh.html

7. Dips - 2 sets, 12 reps. Use the assisted dip machine if you're unable to do 12 reps with your body weight..

Body weight dip

Assisted dip

8. High Intensity Interval Training (HIIT) Cardio - 14 minutes on the treadmill, or outdoors on a track. Finishing up with REALLY INTENSE interval cardio allows the body to access the really deep, stubborn fat stores that are really difficult to burn off. You know...the kind that's plastering the crevices of your abs. This is full-blown fat incineration put into high gear.

• 2 minutes walking warm-up (~3MPH)
• Interval 1: 30 seconds all out sprint. Judge what MPH is a sprint for you based on your own level of cardiovascular fitness. I sprint at 12 MPH--choose a level that's intense and makes you work hard, but make sure it's safe.
• 1 minute walking (~3MPH)
• Interval 2: 30 seconds all out sprint
• 1 minute walking (~3MPH)
• Repeat 4 more intervals
• 3 minute walking cool-down (~2.5 MPH)

A Billion Ways to Bust Through a Muscle Growth Plateau

Think long and hard about your training and the progress you've been making--has your body stopped packing on new chunks of muscle? If so, you're stuck smack-dab in the middle of a big, black fitness abyss known as a plateau. You might be thinking, "man, I've been working my ass off in the gym day-in and day-out, but for some strange reason I'm not getting any results! What the hell!" Plateaus are uber discouraging and frustrating, and for a lot of people they ultimately cause a complete drop off from weight-lifting. #Fail

Lucky for you, a doctor's in the house. I have about a billion possible solutions for the problem. Reinvigorated muscle growth awaits on the other side.

What exactly is a plateau? It's the body adapting to a certain stimulus, in this case a workout routine, and becoming proficient at it. As a result, the body is no longer challenged and resists growth. Muscle growth is all about challenging your muscles and pushing them past what they're used to. 

How to fix it:

1. Vary Training Schedule. Most people follow a set workout schedule, for example:

• Monday - Chest/Triceps
• Tuesday - Back/Biceps
• Wednesday - Legs
• Thursday - Shoulders/Abs
• Friday - Cardio
• Saturday - Off
• Sunday- Off

Switch up your routine once every two months. Change the order of workouts in your routine, what body parts are grouped together, and even the days that you work a given body part. Believe it or not, the body will adapt if you work chest & triceps every single Monday until the end of time. A new schedule could look like (there are about a million different possible variations):

• Monday - Quads/Hamstrings
• Tuesday - Abs/Cardio
• Wednesday - Shoulders/Calves
• Thursday - Back/Biceps
• Friday - Off
• Saturday - Chest/Triceps/Abs
• Sunday - Off

2. Vary exercises. Changing exercises is the single easiest way to prevent a plateau. It's smart to choose a few compound exercises for each body part to serve as staples (i.e. Squats, Deadlifts), and then switch up the other supporting exercises you do every workout. Instead of doing lat pulldowns, try pull ups. Instead of Bent-Over Barbell Rows, try One-Arm Dumbbell Rows. Do the same for each body part.

Different triceps exercises

3. Change the order of exercises. If your chest routine typically looks something like this: Flat Barbell Bench Press > Incline Dumbbell Bench Press > Dumbbell Flies, turn it into: Incline Dumbbell Bench Press > Flat Barbell Bench Press > Dumbbell Flies. The exercises at the beginning of your workout are always the strongest because you have the most energy.

4. Use different equipment. Look around the gym, there are a TON of different types of equipment...use it all! Different types include:

• Dumbbells
• Barbells
• Cables
• Kettlebells
• Machines
• Medicine Balls, Exercise Balls
• Steps

Switch up the equipment you use to do certain exercises. If you typically bench press with a barbell, try using dumbbells. If you do dumbbell chest flies, do cable crossovers or use the chest fly machine instead.

5. Work in different rep ranges. Different rep ranges achieve different goals. 

• 1-6 reps is best for building strength
• 8-12 reps per set is optimal for building muscle size (hypertrophy)
• 12+ reps is best for developing muscular endurance

Regardless of your goal, it's smart to vary rep ranges on major lifts once every month. I personally alternate one month in the 8-12 rep range, and then one month in the 3-6 rep range. Besides preventing adaptation, it allows the muscles to develop a nice balance of size and strength. Additionally, the 8-12 rep range tends to give muscles a larger, puffier look, while the 3-6 rep range gives muscles a denser, saran-wrapped look (it's also referred to as density training). Build up some size by doing 8-12 reps, and then saran-wrap it up with 3-6 reps. Ripppppppppppppped!

**Important - Low rep ranges means using heavier weights. 

6. Change the number of sets. If you typically do 3 sets of 12 reps per exercise, try doing 5 sets of 5 reps at a heavier weight, or do 2 sets per exercise and add in a few extra exercises. 

7. Alter rest periods. For a beastly, fast-paced workout keep rest periods down to 30 seconds between sets. If you're focusing on larger, compound lifts, rest periods should be anywhere from 1 min - 5 mins. This is primarily dictated by the types of exercises you choose to do.

8. Vary tempo. Tempo refers to the speed at which you 1) lift the weight/contract your muscles (the concentric phase) and 2) lower the weight (the eccentric phase). Vary the the concentric phase by switching between explosive contractions and slow, controlled lifts. Vary the eccentric phase by lowering the weight at different rates--the longer the eccentric phase the harder your muscles have to work (it's also known as eccentric training). Try doing a pull up and lowering yourself down over a 30-second span...it's a killer workout.

9. Spice up your routine with different types of sets. Don't constrain yourself to the typical 3 sets of 12 reps, 1 minute between sets for all of eternity. Turn up the intensity by adding in the following techniques:

• Supersets - Perform two different exercises one after another with no rest. For instance, do 1 set of Lateral Raises and immediately after do 1 set of Dumbbell Shoulder Presses. Not only is this much more intense, but it strategically isolates a smaller muscle group during the first exercise (the medial head of the deltoid during Lateral Raises) and pushes it past failure by working the entire muscle group during the second exercise (Dumbbell Shoulder Presses work all three heads of the shoulder, and pushes the medial head past failure). This allows you to specifically target smaller muscle groups and accentuate their development. 
• Drop sets - Do 1 full set at a heavy weight and immediately after grab a weight that's about 75% of the first and bang out a second set. Crazy pumps...
• Strip sets - This works best on machines that have a weight stack. Start with a light weight that's easy to handle and do a set of 10. Without any rest, continuously do sets of 10--increasing the weight by one plate every set--until your muscles are completely fatigued. I love strip sets when blasting calves on a calf raise machine.

10. Change the type of training. Don't confine your training to only lifting weights...there are a ton of other ways to build muscle and strength, it's best to utilize different methods. If you've squatted yourself down to hell, try doing plyometrics. Use resistance bands, body weight exercises, exercise balls, and kettlebells to stimulate new growth. Do pilates and yoga instead of traditional ab exercises. Box or become a Brazilian Jujitsu expert instead of running on the treadmill. Be creative!

11. Up your protein & BCAA intake. Consuming more protein and BCAAs constantly throughout the day is critical to building and maintaining muscle mass. If you're slacking on the protein/BCAAs you're slacking on the muscle.

Lack the Motivation or Commitment to Get in Shape? Try This Technique...

BY FAR, the #1 thing I've noticed that people struggle with when trying to shred body fat, eat healthier, or just straight up get in shape is the lack of motivation and commitment to do so on consistent, long-term basis.

Most people don't have the ability to push themselves at a high intensity, or the discipline to make smart food choices when they're not being yelled at by their trainer (or me!). It's really, really difficult.

If that's you, don't sweat--you're in the same boat as the majority of Brad Pitt in Fight Club or Jessica Biel in just-about-anything wannabes (I can't even tell you how many times I've heard people say they want abs like Brad Pitt in Fight Club). Lets be serious...if everyone was psyched to exercise and eat right all the time, 35% of America wouldn't be obese. That's just not the reality of the world we live in.

The key to motivation is visualization. It's the tactic I use to lead my obsessive, psychotic, fitness and nutrition driven lifestyle. Visualization has two aspects.

Part 1 - Visualize your goals. Simply saying or thinking that you want to lose 20 pounds of body fat isn't motivating. Visualizing and knowing what your body WILL look like post-transformation is another story. Paint the ideal picture of yourself in your head, shit...find a picture of someones sexy body online and Photoshop your face in. And then print it out and stick it on your wall.

Apply the idea to architecture. Architects don't truly get excited about a new idea or take action on a new idea for a massive skyscraper while it's swirling around in their head...they get pumped up and start building when there's a tangible, visual model of the skyscraper smacking them in the face. Once you have an idea of what you WILL look like after a few months of hard work, it's hard to put it off without feeling guilty for what could have been.

Gerard Butler transformed fat into Leonidas...

Part 2 - Visualize the impact of your choices. The harsh reality of fitness and nutrition is that every single choice you make will have a major impact on your fitness goals, both positive and negative. I mean every choice, it doesn't matter how small or how infrequently you indulge...it all adds up. The key is to visualize the effect of your fitness/nutrition choices and carefully consider if they're really worth making. Also consider this...the closer you get to your goal, the more discipline it takes to sustain progress.

The next time you eat a handful of Fruit Loops, toast a piece of white bread, or drink a can of Coke consider that your blood sugar will spike extremely quickly and your body will start storing glucose as body fat (except directly post-workout). Simply put, any refined carbs or foods high in sugar turn into body fat almost immediately...covering up your abs and packing on the pounds you're trying to lose. Visualize the nasty fat piling up underneath your skin, plastering the crevices between your abs...

Every soda makes you fatter...

Do you eat meals more than 4 hours apart, skip breakfast, or forget to include protein at every meal? Every single additional minute that goes by without protein in your system, your body increasingly taps into your hard-earned muscle for fuel, rapidly eating up muscle tissue and decreasing it in size. When you lose muscle your body fat % automatically increases, you burn fewer calories at rest, and you look a lot mushier. Visualize your muscles deteriorating by the minute...

The next time you're lying in bed or on the couch and can't find the energy or drive to hit the gym, consider that your metabolism is in slow-motion and you're not burning any calories. Visualize yourself getting fatter and developing heart disease. Visualize your progress stopping. Every day you skip, with the exception of a well-deserved rest day once a week or so, you're taking a step backwards into the fatness abyss. It's not fun down there.

If you're in the gym on your cell-phone, zoning out to TV, or using weights that are way to light to have an impact, consider that you're wasting your time. Visualize that you're not being productive and not getting results. Results come when you push yourself and exercise with intensity, not when you move on cruise control.

These are just a few examples, but visualization should be applied to all aspects of fitness and nutrition. I want you to feel guilty when you make a bad choice...if you do than you're on board the visualization bandwagon and you're feeling its effects.

Happy visualizing!

How do you motivate yourself? Let me know in the comments section!