Improve your pecs with reverse grip bench press?

For many who spend hours per week in the gym, it can be difficult to put on muscle.  When you’re first starting out, it can be particularly hard to pack on muscle to increase the size of your pecs.  Ladies love and men work hard to build’em.  New research suggests that the reverse grip bench press can help you put on 30% more pectoral muscle mass!

Here’s a demonstration of the technique for doing reverse grip bench press:

Other related research suggests that ingesting caffeine prior to working out helped subjects complete more bench press repetitions and to use greater amounts of weight.

 

Happy lifting!

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Dietary Supplements to increase strength and muscle mass?

If you spent hours every week in the gym lifting weights, you’d probably like to be able to cut your body fat and increase your lean muscle mass.  Starting with a healthy diet and adequate daily protein intake, you may find that you eventually hit that inevitable ‘plateau.’  For some people, they can get over that plateau for packing on muscle either by favorable genetics or by modifying their workout routine.

For others, they turn to supplementation with products designed to help you pack on muscle and increase your strength.  Unfortunately, it’s difficult to decifer fact from fiction when it comes to bodybuilding supplements which are heavily promoted by marketing.

If you’re looking for supplements that have been well-researched, follow this link to find out which supplements help increase muscle mass and strength.

Here’s a peak at the list:

  • creatine monohydrate
  • whey protein
  • branched-chain amino acids
  • betaine
  • leucine
  • HMB

Also, while you’re at it, don’t miss these great protein shake recipes!

The Ryan Reynolds Workout plan?

It’s no secret that Ryan Reynolds has one of the top physiques among the Hollywood “A list” of actors.  If you’re trying to find out how you can go from skinny to muscular / ripped like Ryan Reynolds, here’s some great tips:

Ryan Reynolds Workout

So, I re-invented the Deadpool workout and spent the summer beta testing it on some willing victims up here in Toronto.

And, if I say so myself, I have come up with a seriously kick-ass training program.

Over 3 months, my 4 scrawny test subjects:

  • Gained between 5 and 14 lbs of muscle
  • Increased their max strength between 55 & 197% (Front Squat)
  • Saw their speed, power & anaerobic endurance go through the roof (Hill Sprints)
  • And, oh yeah, they also lost a ton of baby-fat in the process.
  • The average body-fat percentage at the beginning of the test was 21%.
  • At the end of the 3 months, the average body-fat was down to 9% (a Bod-Pod was used to measure BF%)

Ninja Warrior training program?

If you haven’t seen the show, Ninja Warrior, before, refer to the Youtube video clip at the end of this post.  If you’re interested in training for the show or just want to find a training method to obtain a similar physique to the show’s winners, then I have some tips for you.

First, to train for the show, Ninja Warrior, refer to the Ninja Warrior training program by Health Habits.  Second, take a look at the Youtube below to see what it takes to win.