=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D You are receiving this newsletter because you have subscribed to the Lean-Body Secrets Ezine from www.TruthAboutAbs.com You can always unsubscribe at any time at the bottom of any=20 newsletter. Please note that replies to this email are routed to a help-desk. =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D
I just got back a few days ago from a week's vacation on the Baja peninsula= of Mexico racing Baja1000 dune buggies through the mountains, deserts, and= coastlines... what an amazing trip! I even got to ride in a car with Jesse= James of Monster Garage fame while he really pushed the car to the limits = sliding through turns and launching off of jumps... that was a blast!
We had some great scenery too while driving through mountains, cactus field= s in the desert, dried up lake beds hitting offroad speeds of 95 MPH, pine = forests in the highlands, and along the beaches of the coastline... beautif= ul scenery!
So since I was on vacation for the week, this was my planned "off-week" fro= m working out. I took a full 8 days off of training to let my body have a b= reak from the resistance training. I do this about 3 times a year, and it'= s something I feel is important to keep your gains in the gym coming year r= ound...otherwise you can burn out if your workouts aren't cycled properly.
You actually usually feel stronger when you come back to training after a w= eek off.=20
**Now for today's tip on the unique style of repetitions for bodyweight exe= rcises (this can be applied to any other exercises too):
I've used this style of repetitions for pushups and pullups mostly, but can= also be used for squats, etc. It's TOTALLY DIFFERENT from your typical st= yle of repetitions.
Think of how most people would do a set of pushups or pullups...they would = crank out the reps almost as fast as they can until they burn out...most pe= ople would actually use a rep speed of faster than 1 second up and 1 second= down.
Now here's how you do my alternative style of repetitions:
Let's take the pushup for example...=20
*You take a full 10 seconds to lower yourself to the bottom position, movin= g slowly throughout the range of motion over that full 10 seconds.=20
*Then, you hold the bottom contracted position for another full 10 seconds = (an inch or two off of the ground, so that the muscles are still in an isom= etric contraction).
*Then, you do the concentric portion of the pushup (pressing up) as fast as= possible.
So, all in all, 1 pushup repetition will take you 21 seconds approximately.= For most people, 2 to 3 pushups in one set is all they'll be able to do in= this unique style of reps. If you do 3 reps in one set, that's basically = about 1 minute time-under-tension for your muscles.
This exact method can be used to get some variety into your pullup training= .... instead of just cranking out your reps as fast as you can like most peo= ple do... try pulling up powerfully for the 1st rep, holding the top positi= on of the pullup for 10 seconds, and then slowly lowering for 10 full secon= ds. Try to do 2 reps per set like this if you are strong enough.
Most people can not even do 1 repetition like this for pullups, so if you c= an't do the full 10 seconds of hold and 10 seconds down, just do whatever t= ime you can, and build up to longer times for subsequent workouts.
You can also alternate these "super-slow" sets of pushups with super-slow s= ets of pullups... 3-5 sets of each, and you have one of the best upper body= workouts you've ever done!
There you have it... a cool new repetition scheme to help break you out of = your workout rut. Give it a try for a couple weeks, and I think you'll see= some new results.
You should also check out my friend Jon Benson's unique style of training t= hat he has put together at:
http://7MinuteMuscleProgram.com
The workouts he has there use some really cool rep/set timing schemes and g= reat progressions. I like to use these workouts for a few cycles per year t= o mix up my routines and break out of a rut.
I'll be back in a few days with more Lean-Body Secrets for you to use.
Talk to you soon,
Mike Geary Certified Nutrition Specialist Certified Personal Trainer Founder - http://TruthAboutAbs.com & http://BusyManFitness.com http://AvalancheSkiTraining.com
PS - if you liked todays article about this unique style of pushups and pul= lups, feel free to fwd this email on to any of your friends, family, or co-= workers that would enjoy it.
=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D Did you know you are likely missing some of these Lean-Body Secrets Newslet= ters?
Yep, your email provider most likely false filters some or all of these ema= ils and you won't get them all, even though you asked to receive them. Make= s you mad right? Well, there's an easy solution. Go to this page for the ea= sy instructions to make sure you keep getting these newsletters that you as= ked to receive...
http://truthaboutabs.com/avoid-missing-the-newsletters.html
=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D
*Please note that due to high volume of emails, replies to this email can n= ot be handled individually and are routed to a help-desk.
Irollie Marketing LLC 1802 North Carson St, Suite 212 Carson City Nevada 89701 United States -- To unsubscribe or to change your contact details, visit: http://getresponse.com/u?x=3Da62a&m=3DtZNh&r=3D3sGP&s=3DmF0IV&t=3Df&y=3D3&
Sphere: Related Content
I just got back a few days ago from a week's vacation on the Baja peninsula= of Mexico racing Baja1000 dune buggies through the mountains, deserts, and= coastlines... what an amazing trip! I even got to ride in a car with Jesse= James of Monster Garage fame while he really pushed the car to the limits = sliding through turns and launching off of jumps... that was a blast!
We had some great scenery too while driving through mountains, cactus field= s in the desert, dried up lake beds hitting offroad speeds of 95 MPH, pine = forests in the highlands, and along the beaches of the coastline... beautif= ul scenery!
So since I was on vacation for the week, this was my planned "off-week" fro= m working out. I took a full 8 days off of training to let my body have a b= reak from the resistance training. I do this about 3 times a year, and it'= s something I feel is important to keep your gains in the gym coming year r= ound...otherwise you can burn out if your workouts aren't cycled properly.
You actually usually feel stronger when you come back to training after a w= eek off.=20
**Now for today's tip on the unique style of repetitions for bodyweight exe= rcises (this can be applied to any other exercises too):
I've used this style of repetitions for pushups and pullups mostly, but can= also be used for squats, etc. It's TOTALLY DIFFERENT from your typical st= yle of repetitions.
Think of how most people would do a set of pushups or pullups...they would = crank out the reps almost as fast as they can until they burn out...most pe= ople would actually use a rep speed of faster than 1 second up and 1 second= down.
Now here's how you do my alternative style of repetitions:
Let's take the pushup for example...=20
*You take a full 10 seconds to lower yourself to the bottom position, movin= g slowly throughout the range of motion over that full 10 seconds.=20
*Then, you hold the bottom contracted position for another full 10 seconds = (an inch or two off of the ground, so that the muscles are still in an isom= etric contraction).
*Then, you do the concentric portion of the pushup (pressing up) as fast as= possible.
So, all in all, 1 pushup repetition will take you 21 seconds approximately.= For most people, 2 to 3 pushups in one set is all they'll be able to do in= this unique style of reps. If you do 3 reps in one set, that's basically = about 1 minute time-under-tension for your muscles.
This exact method can be used to get some variety into your pullup training= .... instead of just cranking out your reps as fast as you can like most peo= ple do... try pulling up powerfully for the 1st rep, holding the top positi= on of the pullup for 10 seconds, and then slowly lowering for 10 full secon= ds. Try to do 2 reps per set like this if you are strong enough.
Most people can not even do 1 repetition like this for pullups, so if you c= an't do the full 10 seconds of hold and 10 seconds down, just do whatever t= ime you can, and build up to longer times for subsequent workouts.
You can also alternate these "super-slow" sets of pushups with super-slow s= ets of pullups... 3-5 sets of each, and you have one of the best upper body= workouts you've ever done!
There you have it... a cool new repetition scheme to help break you out of = your workout rut. Give it a try for a couple weeks, and I think you'll see= some new results.
You should also check out my friend Jon Benson's unique style of training t= hat he has put together at:
http://7MinuteMuscleProgram.com
The workouts he has there use some really cool rep/set timing schemes and g= reat progressions. I like to use these workouts for a few cycles per year t= o mix up my routines and break out of a rut.
I'll be back in a few days with more Lean-Body Secrets for you to use.
Talk to you soon,
Mike Geary Certified Nutrition Specialist Certified Personal Trainer Founder - http://TruthAboutAbs.com & http://BusyManFitness.com http://AvalancheSkiTraining.com
PS - if you liked todays article about this unique style of pushups and pul= lups, feel free to fwd this email on to any of your friends, family, or co-= workers that would enjoy it.
=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D Did you know you are likely missing some of these Lean-Body Secrets Newslet= ters?
Yep, your email provider most likely false filters some or all of these ema= ils and you won't get them all, even though you asked to receive them. Make= s you mad right? Well, there's an easy solution. Go to this page for the ea= sy instructions to make sure you keep getting these newsletters that you as= ked to receive...
http://truthaboutabs.com/avoid-missing-the-newsletters.html
=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D=3D= =3D=3D=3D=3D=3D=3D=3D=3D=3D=3D
*Please note that due to high volume of emails, replies to this email can n= ot be handled individually and are routed to a help-desk.
Irollie Marketing LLC 1802 North Carson St, Suite 212 Carson City Nevada 89701 United States -- To unsubscribe or to change your contact details, visit: http://getresponse.com/u?x=3Da62a&m=3DtZNh&r=3D3sGP&s=3DmF0IV&t=3Df&y=3D3&
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