More (more) Quick Tips!
The Editor
26.03.2012
We're completely overflowing with tips now, so here, have some more!
Get some Ass (part 2)
Always start with the basics, most will already know this but a bit of rehashing never hurt anyone - Your botty works hard when you do compound leg work such as squats and lunges. Mission 1, get strong on these moves with emphasis on proper hip lockout at the top and possibly a little forward lean on your lunges.
5 Ways to get some ass! Vol 1 - of 6.
(explanations to follow.)
No this is not what you think. Need more ass muscle?
1) Squat Lunge and do Compound leg work.
2) Practic Glute Bridges and Hip Thrusts both heavy and light.
3) Perfect Your Plank
4) Eat to fuel muscle.
5) practice your mind muscle connection and pelvic action.
Choose Wisely
As outlined in tSoF lesson 9, there are many ways to skin a cat. Loose your emotional and egotistical attachments to certain exercises in your programme and ruthlessly assess everything for its practicality, effectiveness, injury risk and only keep the best things for you in your programme. At any point, most likely you could throw out every exercise you're doing, bring in a whole load of new ones in and get just as good results with them. Remember this next time you hit the wall or get stuck in a rut.
Psychology for Dummies
Your brain controls your thoughts. Your thoughts control your actions. If you surround yourself with positive workout thoughts & stuff, you will more likely think positive about your training and you will more likely do better.
The Amazing Get Lean on 3 Minutes a day Work Out!!!!!!
Start very slow until you know what you can do with minimal warm up. Then do the workout. 5 days per week. Workout is one set of the following: Chin Ups. Push Ups. L-Sit. Squat. Plank. When you can do 8 reps progress to a more difficult variation of each. It ain't perfect but it's bloody good. Suits the lifter who doesn't train consistently more than once per week ALL the time. Slowly, consistently progress. Be consistent and focused, not greedy. Eat for fat loss. Train for strength. One workout isn't much, but do it every day and you will have significant progress. You will be amazed the difference it makes.
NEW EXERCISE??? - What. Why. How. How Not. Practice. Practice. Attack!
When you learn a new exercise, make sure you do it right! First know why you're doing it in the first place. Then know what you should feel working or stretching. Then make sure you know what good looks like. Understand what you're trying to avoid. Then practice light and frequently, increasing the weight only when you've got the skill - otherwise you ain't gonna get what you want.
Most sports only require average flexibility!
It's what you do with what you have that counts, how fast, how smooth, how controlled, how strong. If you have a movement limitation then get an expert to help you fix it, if you don't, don't let people tell you that you need to spend half an hour a day on static stretches. You don't. You need strength, speed, endurance and movement quality.
Slow down your renegade rows!
There's nothing wrong with training fast if you do it for the right reasons with the right tekkas. But on tricky numbers such as the Renegade Row, too many young wannabe studs do them too fast & too ugly. If you slow the damn things down you have time to check your glutes are alive, your core is in control, check you have maintained alignment and check you have T Spine extension as well as good pulling mechanics. Down rush through them fast and ugly.
THIS IS THE BEST PUSHUP.
Only joking! That is a ludicrous statement. The best push up completely depends on your bodytype and your goals. But try this explosive T Push Up to: 1) increase chest strength & power, 2) incorporate torso rotational strength & speed 3) practice T Spine Extension (you need this) 4) learn to voluntarily contract your upper back. 5) be a true business man in the gym who is capable of complex exercises that give you plenty of bang for your buck (or calorie).
Dominant Lower Back
Most athletes are lower back dominant. Don't try to stretch it. Try to fix it! Often the Glutes aren't doing their work causing other areas to do too much. Make sure you are doing plenty of drills and lifts to focus on getting your Glutes involved without letting your Lumbar Erectors dominate proceedings. Apply this to all your lifts - learn to differentiate hip extension and low back extension.
