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Bench Press With Reverse Resistance Bands

Here is a movement that is great to implement into your chest training programs. This allows you to control the negative, and then really explode to the top of the movement and contract the muscle hard! Make sure to really get that deep stretch, and squeeze at the top. Here I’m doing a few sets…

Banded Rack Deadlifts

My Athlete Tony and I training some back tonite. Here I put Tony through some banded rack deadlifts near the end of the workout. This movement almost removes all leg activation, and just focuses on targeting the back muscles (which is what we want at this point). He’s 8weeks out from the ‪#‎npc‬ muscle evolution,…

Leg Training – December 19, 2015 #log

• Seated Leg Extensions 4×10-15 Warmup (hold at the top of the rep for 2-3 seconds) • Smith Machine Squats (all done with controlled negatives) -Set 1 135×12 (rest/pause at the bottom for 2-3 seconds) -Set 2 225×10 -Set 3 275×10 -Set 4 315×9 -Set 5 365×5 -Set 6 225×10 • Hack Squats (machine weight 150lbs)…

Deadlifts on Leg Day? Don’t Waste Your Time

Ok, this is a thing I have been seeing here and there, so I feel it is time to address it with my personal opinion. (My opinion do not associate with powerlifting, as the 3 main lifts are squat, bench and deadlift. All of which may require to be trained in 1 session to test…

Banded Barbell Shrugs & Banded Tricep Extensions

Since I am still under recovery restrictions with how much weight I can load-up on pretty much anything (playing safe for another 4-6 weeks at this point), this combo is great if you are training back and arms. Give it a try if you have some bands. You’ll notice the barbell is double-wrapped with some…

Incline Bench Dumbbell Rows

This has got to be one of favorite row variations. Reasons being: You don’t need a ton of weight to stimulate the contraction and achieve a good stretch Total isolation of the lat muscles Great to use if recovering from an injury (which is the case I am currently in) Share

Close-Grip Barbell Shrugs

Want to try a different variation of shrugs, to target the traps a little bit differently? Try these Close-Grip shrugs. I totally forgot about these, but since I am not healthy enough yet to start training with heavier weights (distal bicep tendons ruptured), I am utilizing this movement since it doesn’t require as heavy of…

Rest/Pause Chest Training – December 14, 2015 #log #restpause #chest

• Flat Barbell Bench Sets 1/2 – warmup x 15-20reps Sets 3/4 – increase weight 40% x 12 Sets 5/6/7 – Increase weight 20-40% x 10 (rest/pause sets) *Allow bar to touch and rest for 1-2 seconds on the posts. This will eliminate all enuresis (the rubberband effect, as I like to call it) from…

RESPONSIBILITIES OF A CLIENT WHEN WORKING WITH AN ONLINE COACH by DAVE TATE

To all my clients and athletes (even future clientele), please watch. Video by Dave Tate of Elite FTS When you are a client, please respect the partnership in a professional manner. Do not lie or take things as a joke. If you coach is asking you to check-in at a certain date and time, they…

Lee Priest Plate Bicep Curls

It took me some time to find a clip of Lee doing this movement, but here it is. This is a great exercise to finish off training the biceps or something you can super-set an exercise with. You want to make sure to squeeze and contract the bicep at the top of the movement. You…