Funny Shit!!!

Its hilarious seeing ppl get prank :)
 Enjoy!






Hope it brighten up your day :)

Alex

Tips to maximize muscle tension=bigger muscle

Hi guys hows training going on?Hope your not slacking off. Today im goin to talk  about " form". Lots of guys i see in the gym tried to lift as heavy as they can by sacrificing form ,cheating and using their momentum to get the weight up.



For example a bicep curl. They use "body language" arching their lower back to curl the weight up and lower the weight as fast as they can. This place alot more stress on your lower back rather then your bicep and might cause injury. Why bother doing it? Just head over to do back extension.


You should minimize the momentum and maximize the tension on your bicep. Try curling it up without much "body language " and control on the way down .This is a "mid range" exercise. I like to use a 4010 tempo, 4seconds of lower the weight,0second pasue at the bottom, 1 second up explosive and 0 second pasue at the top. However you can use a bit of momentum to squeeze out those last few reps.

                                          Feeling really pump after a arm workout


Conclusion: Control, stretch ,power!!  It doesnt matter how much you can lift,is how you lift it efficiently placing maximum stress on the specifically target muscle group that grows the muscle.



Train hard, train smart and train safe!

Alex.

Bench press gone wrong

There's a reason why its called a "suicide grip".

1 rep secret weapon

Wonder if you have watch this.Its hilarious man!Enjoy.

Biggest loser

This is a video to show you that if you have control over your mind you can achieve "anything"



By Alex


*P.S. Ask yourself how badly you want it.
If there's a will there's a way.

Mind over body

Here's a little motivation to kick start the new week.



Enjoy!!

By Alex

bicep blaster

Biceps are a very slow responsive muscle group for me.Sometime you just have to use different kind of techniques to shock it to grow.I recommend you to train your biceps first if your it is your main focus.Many people might have trouble getting the peak ,outer thickness or inner thickness of biceps.

Exercises that help with height(peak of biceps) are:

-Concentration curls
-Add a twist when doing a dumbbell curls(palm facing in when starting and face up as you twist)
-peak contraction(Flex your biceps as hard as possible when at the top of the movement)
-Include 3-4 burn reps and birng down the weight only 1/3  (upper curls,it resemble the 21's)

 

                                                           Look at Arnold's bicep peak.


For mass and outer thickness

-Close grip barbell /preacher curls

For mass and inner thickness
-Hammer curls
-Barbell or Dumbbell curls/Wipe grip
-wipe grip preacher curls
-incline Dumbbell curls


To crank up the intensity  you can superset your exercise,biceps-back / biceps- tricep...or even tri set.

Here's a sample killer biceps routine:

Biceps tri sets part1 :
Wipe grip barbell curls

close grip barbell curls

Reverse barbell curls(overhand)
 4sets  of 8 reps

Biceps part 2:
3 of 12reps arm db Preacher curls

For biceps part 1 Start with the wide grip barbell curl x 8reps follow by(no rest) x8 reps of close grip barbell curl follow by x 8reps reverse barbell curls(overhand) .Rest 60 seconds after 3 exercises.This is 1 set.

*For db preacher curls focus on supination at the top  of the movement, turning your pinky towards your side delts. No rest is needed for db preacher curls. Just switch arms after your done with 1 set.
**Heres an extra bonus for some of the more extreme guys out there. Do a 4 sets of  20-30seconds isometric hold for your biceps(turning your pinky outwards ,squeezing them as hard as you can , squeeze like they own you money resting 10seconds

Its gonna be a Blast!!Just dont hate me when you cant straighten your hands.
Enjoy!!


By Alex Mok