Decline Barbell Bench Press

The Decline Barbell Bench Press is a compound chest exercise that focuses on the lower heads of the pectoral muscles.It is a good exercise for hypertrophy as well as strength. Performing the Decline Bench carries some risks, so its use is not recommended for beginners. The movement should be performed with a spotter and clipped weights. The decline bench press is closer to the kinesiology of a regular push up compared to the flat bench press,...

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Chocolate oatmeal

This one requires no introduction. You will need: 100g of steel cut oatmeal 2-3 tea spoons of cocoa 20g of butter 2 tbsp of honey or brown sugar Cinnamon and vanilla How to prepare: The oats are cooked in 150-200ml of water.The cocoa is added and the mash is stirred until it thickens. Once it's done, take it off the stove and add the honey, cinnamon and vanilla. For some extra flavor you can add some jam, berries, nuts or some banana slices. Macros: 709...

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Chris Jones Workout Routine For Size

Beast Mode Jones Since my Matt Ogus workout routine post became quite popular,I though "why don't I make one for his arch nemesis Chris Jones". A lot of people are trying to find the exact routine, the problem is that Chris changes his routine on a monthly(sometimes even weekly) basis, so it's pretty hard to pinpoint his actual routine most of the time. But I did my best to get it all in order, keep in mind this isn't his actual current routine,...

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Cardiovascular Training

After we bulk and gain some muscle...comes the to cut. Even if you've got well developed musculature, if you're holding on too much fat, the muscles won't look as good as they could. Cardio is an important part of training to look, feel and be better and it shouldn't be ignored. Whether you want to get shredded or just want to stay in shape, you should pay more attention to the treadmill and stationary bike. Effects of cardiovascular training Reduces...

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3x3x3-9 Week Strength Routine

The 3x3x3 routine is designed to increase the overall strength of the body, without focusing on individual muscles. Suitable for people with an intermediate training experience, for trainees that have hit a plateau and those for which fitness is a second sport and find themselves in need to increase the power and performance without focusing on specific movements or muscle groups. Concept The idea of ​​the routine is to get the body "accustomed"...

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Romanian Deadlift

The Romanian deadlift is a different exercise from the conventional deadlift, the main difference is that its performed with straight legs. Here is a brief list of the main distinguishing features of the Romanian deadlift. Romanian Deadlift (RDL) vs. Conventional (Deadlift) The bar(discs) doesn't touch the ground on the descent. The exercise begins with the eccentric part of the movement . The hips are pushed further back (hip hinge). It relies...

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Chocolate Scrambled Eggs

It happens to us all, we all at some point get tired from our regular scrambled eggs. That's one of the reasons why recently I've focused on egg recipes. Just to get some diversity out there. This one is very easy to prepare, and it might look pretty unorthodox to some people. Let's get to it! You will need: 4 large eggs 1 scoop of chocolate whey protein powder 25g butter Crack the eggs into a bowl. Add the whey protein. Use a hand mixer...

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Military Press

The Military Press is a compound pushing movement, mainly targeting the front and middle shoulder heads . It is performed with a barbell from a standing position.However, there are variations that are performed with dumbbells , kettlebells and there are variations that are performed on a bench/ground. The barbell standing shoulder press is one of the best exercises to build up the shoulders, but it can also be difficult and dangerous (if not executed...

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21s

The 21s were firstly introduced in the 60s of the last century. Where and who invented them remains a mystery , but their huge increase in popularity was due mainly to Arnold Schwarzenegger . And for that reason, when we think of 21s we always imagine those huge vascular guns that Arnold carried around. We can see a little showing of the 21s in the movie "Pumping Iron". Arnold also mentions the method in a few of his books. This article , however,...

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Flexing and Isometrics

When we see someone flexing in the gym, we usually associate that with vanity, self-love and we might even think something like"wow, what a douche bag". Usually the most irritating people in the gym are the ones that are doing nothing but flexing in front of the mirrors. But are they really doing nothing?By flexing a muscle, we are engaging that muscle into a form of tension. Or in other words, flexing is an exercise.An isometric exercise to be...

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