Aesthetics, bro! That particular proportion can be found in nature, in things like leaves and trees, and has been used to structure everything from sculptures to architecture to analyzing financial markets. It’s also a standard the golden-age bodybuilders considered as the ideal physique: the shoulders measuring around 1.6 times the waist. Diehard aesthetic-seekers can also find ways of making it apply to your biceps and quads, but honestly, it works better on the shoulders. So, let’s focus there, shall we?

The humble lateral raise has been the width-builder of choice for lifters chasing the golden ratio (whether they knew it or not) for many years. And for good reason: When the movement is done with strict technique, it very effectively targets the lateral or middle deltoid and not much else. In fact, one study concluded that the middle deltoids generates up to 65 percent of the torque generated during glenohumeral joint abduction—the term for lateral raise in the exercise physiology world.[1] (Pretty much all of the rest of the torque is generated by two tiny rotator cuff muscles, the supraspinatus and subscapularis muscles, which, if we pointed them out on your body, would be more or less visually indistinguishable from your medial delt anyway.)

The message for you? First, don’t skip lateral raises. And second, have many, many variations in your arsenal to keep your shoulders growing for years.

How To Lateral Raise Correctly

Since the deltoids are a relatively small muscle, strict adherence to proper technique is important to optimally target the middle deltoid, and not have other muscles, like the traps, take over the movement. The natural tendency of a lifter is to cheat their way through a heavy set of lateral raises, which may overload the shoulder muscles, but isn’t very safe.

Here’s your step-by-step guide to properly perform a lateral raise:

Stand tall with a weight in each hand and your arms by your side. Your hands should be roughly 4 inches off your hips.
Keeping your elbow straight, bring the dumbbells up to the side until your arms are 90 degrees to your torso. At the top of the movement, purposely squeeze the deltoids to accentuate the contraction.
Under control, slowly lower the dumbbells to the starting position and repeat.
Not too hard, right? Now, let’s spice up this bodybuilding classic to bring your delts up to golden-age status.

Variation 1: Alternating Reps And Holds
This is a great variation on the lateral raise that will have your delts screaming at you.

Grab two dumbbells and start by holding your left arm out at 90 degrees to your torso. Now, perform 10 repetitions as described above with you right arm. Next, switch arms and hold your right arm out and do 10 repetitions with your left arm. Switch arms again and complete 8 repetitions with the right, and so on. Continue this pattern for 6, 4, and 2 repetitions. As a finisher, try this for 2-3 sets to feel an unreal delt pump.

Alternating Reps and Holds
Variation 2: Combine It With Arnold Presses
Arnold loved his lateral raises. Of course, he also loved Arnold presses. So why not combine the two in his honor?

This is a simple enough protocol: Perform 10 lateral raises, then with the same weight, perform 10 Arnold presses. The weight will feel light for the presses, but that’s the idea. Next, immediately perform 9 raises, then 9 presses. Continue this sequence, dropping a single rep at a time until you reach 1 rep. At JKC conditioning, we normally only perform one descending ladder set to cap off our shoulder workout, pun intended.

Combine it With Arnold Presses

For those new to Arnold presses, start with a dumbbell held in each hand in front of your chest, as if you just finished a supinated (underhand grip) biceps curl. Press the weights overhead as you rotate your arms. Finish with the dumbbells overhead with your palms now facing forward. Return the weights to your chest by rotating your arms in the opposite direction.

Variation 3: Change The Angle
As noted above, the lateral raise is generally performed in the standing position with the arms raising from the sides of the body to the 90-degree position. So how do you get a greater range of motion? By leaning, of course.

To do this, find a sturdy post that can support your weight. This could be the post on a power rack or cable tower. Grab the post with one hand. Move your feet into the base of the post and stack them together. Now, hang from the pole with your hand so your body sits at about 45 degrees from the post.

With the other hand, using a dumbbell, perform a lateral raise, being sure to control both the up (concentric) and down (eccentric) phases of the movement. This technique is great to keep constant tension on your delts throughout the set. For a great delt finisher, try alternating left to right with no rest for 3 sets of 16-20 repetitions.

Change the angle

That’s a version you may have seen before. If so, try this one instead. Lie on your side on a bench that is set to a low incline. Hold a dumbbell in your top arm. Perform a lateral raise while moving through the full range of motion slowly. At this angle, the side lying lateral raise also keeps your delts under constant tension throughout the movement. Similarly to the leaning lateral raise, try alternating between sides with no rest for 3 sets of 16-20 repetitions.

Variation 4: Change The Resistance

Typically, the lateral raise is done with dumbbells. While dumbbells are a great tool for muscle-building, they do not provide uniform resistance—that is, there are points in the movement where it is harder/easier.

For uniform resistance, try using a cable or band, or if you want to look hardcore, a chain in each hand. The best part about these implements is they provide a smooth resistance throughout the range of motion and force you to remove any jerking that you may have a tendency to introduce into the lateral raise.

Variation 5: Hold Kettlebells

To increase the lever and to challenge your grip strength, try holding light kettlebells while performing the lateral raise. We suggest holding very light bells, like between 5-15 pounds, since the goal of this variation is to keep the kettlebells parallel to your arm as you raise them up to the side.

This will challenge your grip strength as you’re preventing the kettlebell from turning in your hand. Your delts will also feel a bigger challenge as the center of the weight you’re holding will be farther from the shoulder joint.

How To Program The Variations
If you feel like your delts look more like pinballs than cannonballs, try introducing some of the above variations into your regular program. We suggest trying each variation for a three-week cycle, then moving to the next variation, so that you have some consistency in your routine, and then a fresh stimulus when you need it.

But all of this is just advise.

You can do whateve the f**k you wanna do!

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

N.A.S.M. C.P.T.
N.A.S.M. F.N.S.
N.A.S.M. M.M.A

References
Escamilla, R.F., Yamashiro, K., Paulos, L., Andrews, J.R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.

The post 5 Ways to Spice up Your Lateral Raises :) appeared first on .

But if you’re on this site and taking caffeine, you’re probably less interested in health benefits and more interested in performance benefits. I’m here to cover the four reasons why caffeine makes workouts better.

Reason 1: More Energy

Caffeine works in the brain as a central nervous system (CNS) stimulant, so when I say energy, I mean alertness. Caffeine blocks certain receptors in the brain that increase levels of epinephrine, adrenaline, and dopamine.

Caffeine works in the brain as a central nervous system (CNS) stimulant, so when I say energy, I mean alertness.
Blocking these receptors in the brain gives you that drive you feel—and a bit of euphoria—when you consume caffeine before a workout. This is how caffeine supplementation can make the difference between a great workout, and an OK workout.

Reason 2: Increased Strength

The research on caffeine shows that one dose can increase muscle strength, assuming the dose is high enough.[1] Three hundred milligrams (or more) of caffeine—the equivalent of about three cups of coffee—delivered in a single dose stimulates the nervous system.

Increased energy
Here’s where the increase in strength comes in: The nerves that activate muscle fibers, once stimulated by caffeine, activate those muscle fibers with greater force. More force equals more strength, which is why caffeine can increase your strength during a workout.

Reason 3: More Endurance

Caffeine increases endurance in several ways. The first is by increasing fat burning during workouts. When you train with caffeine, you burn more fat. This spares muscle glycogen, which means you have more energy later in the workout, when you need it most.[2]

Another way caffeine can improve endurance is by boosting nitric oxide levels. That’s right, research shows that caffeine can enhance vasodilation, the term for the widening of blood vessels. This allows more blood to flow to the muscles, which in turn delivers more oxygen and more nutrients, resulting in greater overall endurance.

Caffeine increases endurance in several ways.

Reason 4: Less Muscle Soreness

Believe it or not, research shows that caffeine works great for helping ease muscle soreness by altering your perceived exertion during your workouts.[3]

With less muscle soreness, you can go harder, perhaps banging out a few extra reps you probably wouldn’t have gotten if that muscle soreness was too much. More reps equals more work done by your muscles, and that equals better results.

But all of this is just advise.

You can do whatever the F**K you wanna do!

Your friend and coach,

Crystal a.k.a Barbell_Barbie.NY on IG

N.A.S.M C.P.T.
N.A.S.M Nutriton
N.A.S.M M.M.A

References

Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. The Journal of Strength & Conditioning Research, 20(3), 506-510.
Tarnopolsky, M. A., Atkinson, S. A., Macdougall, J. D., Sale, D. G., & Sutton, J. R. (1989). Physiological responses to caffeine during endurance running in habitual caffeine users. Medicine and Science in Sports and Exercise, 21(4), 418-424.
Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta‐analysis. Scandinavian Journal of Medicine & Science in Sports, 15(2), 69-78.

The post Caffeine and the Effects on the Human Body appeared first on .

For massive strength and size gains, you’ll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you’ll feel an awesome pump and get jacked in no time with these 30 arms exercises.

So I picked the best 30 Arm Exercises to get you jacked! Comment

Beth Bischoff 1 / 30
1. Hammer Curl

Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Keeping your upper arms against your sides, curl both weights at the same time, minimizing momentum used during the curl.

2 / 30
2. Dip

Use dip bars, if available, or place your palms on a bench, chair, or on the floor as you extend your legs in front of you. Lower your body until your upper arms are parallel to the floor, but no lower. Extend your elbows to come up.

3 / 30
3. Close-Grip Curl

Curl with your hands inside shoulder width, in the middle of the bar.

Chinup
4 / 30
4. Chinup

Grab the bar at (or slightly inside) shoulder width, with a supinated grip. While keeping core tight, pull yourself up until your chin is over the bar. Try not to use momentum to get your chin over the bar.

5 / 30
5. Suspension Trainer Triceps Extension

Lengthen the straps and stand underneath the suspension trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and abs braced, extend elbows, rotating palms so they face down while extended.

Get into pushup position but place your hands close together so your thumbs and index fingers touch. Keeping your body in a straight line with abs braced, lower your torso until your chest is just above the floor, then press back up.

7 / 30
7. Neutral-Grip Triceps Extension

Lie back on a bench or the floor holding a dumbbell in each hand with palms facing each other. Press the weights over your chest, then bend your elbows to lower the weights toward your face until you feel a stretch in your triceps. Extend your elbows. Keep your elbows facing the ceiling the entire set.

8 / 30
8. Poundstone Curl

Grasp the barbell at shoulder width. Keeping your upper arms at your sides, curl the bar.

9 / 30
9. Suspension Trainer Rotational Inverted Row

Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet to make it even more difficult.) Start with your palms facing your feet, and as you row your body up, twist your wrists out so your palms face up in the top position.

10 / 30
10. Suspension Trainer Biceps Curl

Face the trainer’s attachment point and grasp the handles with palms facing up. Lean back with your abs braced, body straight, and arms extended in front of you. Curl your body up to the handles.

11 / 30
11. Close-Grip Pushup

Place your hands inside shoulder width and lower your body until your chest is about an inch above the floor. To increase the difficulty, elevate your feet on a bench or box.

12 / 30
12. Behind-the-Back Cable Curl

Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there’s tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.

EZ Bar Preacher Curl
Beth Bischoff 13 / 30
13. EZ-Bar Preacher Curl

Sit at a preacher bench and adjust the height so that your armpits touch the top of the bench. Grasp an EZ-curl bar at shoulder width with arms extended (but allow a slight bend at the elbows). Curl the bar, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down.

Reverse Curl
14 / 30
14. Reverse Curl

Grasp the bar overhand at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

15 / 30
15. Wide-Grip Curl

Grasp the bar with hands wider than shoulder width—if you’re using an Olympic bar, your pinkies should be on the outside knurling. Perform curls.

16 / 30
16. Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms vertical. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps at the top of the movement.
17. Pullover/Triceps Extension

Hold the bar with an overhand, shoulder-width grip while lying on a flat bench. Press the bar toward the ceiling and then reach it back over your head while bending your elbows until you feel a stretch in your lats. Then pull the bar back over your chest and extend your elbows. That’s one rep.

18 / 30
18. Conventional Curl

Grasp bar with a closed supinated grip at slightly wider than shoulder width with feet shoulder-width apart. The bar should be in front of thighs with elbows extended down. Flex elbows to move bar toward shoulders. Keep upper arms stationary and knees slightly bent. When bar is close to shoulders, let elbows move back to the starting position.

19 / 30
19. Side Curl with Band

Attach two bands to sturdy objects at shoulder height that face each other. Stand between them and hold an end in each hand. Raise your arms out 90 degrees with elbows extended—you should still feel some tension on the band in this starting position. Curl the bands toward your ears and hold the contracted position for two seconds.

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Decline Triceps Extension
20 / 30
20. Decline Triceps Extension

Set an adjustable bench to a slight decline (around 30 degrees) and lie on it with a dumbbell in each hand. Hold the weights over your chest, palms facing each other. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.

21 / 30
21. Close-Grip Bench Press

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor, then press the bar back up. On your last set, use half the weight and perform as many reps as possible.

22 / 30
22. Lying Triceps Extension

From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.

23 / 30
23. Face Pull

Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.

24 / 30
24. Underhand Kickback

Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.

25 / 30
25. Tate Press

Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest and palms facing your feet. Point your elbows out and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.

26 / 30
26. High Pull

Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.

27 / 30
27. Band Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front of your body. Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

28 / 30
28. Hindu Pushup

Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.

29/30
29. Seated Dumbbell Clean

Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.

BACK TO TOP

30 / 30
30. Standing Dumbbell Flye

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.

Anything you want you can have! so claim it! There are 97 days till 2019. Lets go out and get the body that you want.

Your friend and coach,

Crystal aka Barbell_Barbie.NY on IG

References:

1.NASM (National Academy of Sports Medicine). 2018. NASM Essentials of Personal Fitness Training (6th ed.). Burlington, MA: Jones and Bartlett Learning.
McCormick BT, Hannon JC, Newton M, Shultz B, Detling N, Young WB. The Effects of Frontal- and Sagittal-Plane Plyometrics on Change-of-Direction Speed and Power in Adolescent Female Basketball Players. International Journal of Sports Physiology and Performance, 2016; 11(1), 102-107.

The post The 30 Best Arm Exercises of All Time appeared first on .

Hamstrings are the bread and butter to a great bootie Today we’re focusing on hamstrings! Runners, bikers, skiers, and swimmers can all benefit from doing exercises that target muscles on the backs of the thighs, since strong hamstrings increase speed and endurance.

And that’s not all: toned hamstrings also make for shapely legs. Here are three exercises that are dedicated to that area. Repeat all three moves for a total of three rounds for an effective hamstring workout.

Lying Hamstring Curl
IMPORTANT: Don’t rely on momentum for this exercise

Make sure the machine level adjusts to your height. Lie face down on the lying curls machine.
Keep your torso flat on the bench. Your legs are to be fully stretched. Take the side handles of the machine into your hands.
When you exhale, curl your legs up as far as you can, but don’t lift the upper legs from the pad. Make sure your hamstrings and glutes are tightened at the top of the movement.
When you inhale, bring the legs into the first position. Repeat.

Advanced Lying Hamstring Curl

Using a dumbbell between your feet lie on your stomach on the weight bench
Keep legs tight together to ensure the dumbbell stays in place
Squeezing your hamstrings and glutes use slow, controlled movements to lower and lift you legs
Repeat for as many sets of reps as you would like

Good Morning

Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY

References:

https://www.bodybuilding.com/fun/8-ways-to-build-bigger-stronger-hamstrings.html

http://blog.nasm.org/tag/hamstrings/

The post Improve Your Hamstrings With These Three Awesome Tips! appeared first on .

Ready to make the switch? (Or just feel better about your choice to rise and shine?) Then read on. Here are the biggest and best perks of working out in the morning.

1. YOU’LL BURN MORE FAT

Studies have shown that working out in a fasted state has serious benefits, including increased performance as well as bolstered fat burn. One study published in the British Journal of Nutrition revealed that people who exercise on empty torch 20% more fat than people who exercise post-meal.

One of the main reasons you’ll burn more fat is because working out in the morning helps you build more muscle. Muscle requires more energy to maintain than fat, so if you build muscle, the food you eat goes toward maintaining that mass instead of being stored as fat. And because your testosterone levels are higher in the morning, and this hormone is a prime driver in muscle growth.

2. YOU’LL EAT HEALTHIER ALL DAY

You might think that working out in the morning would make you feel like you could eat whatever you want all day, but most people find the opposite: working out in the morning makes food less of a temptation.

This isn’t anecdotal evidence either: a study from Brigham Young University reveals that women who exercised for 45 minutes in the AM were less tantalized by images of food. Researches also found that the women who exercised didn’t consume any more calories per day than the group of women who didn’t.

3. YOU’LL ENJOY INCREASED ENERGY

That same study conducted at Bringham Young University also found that the women who exercised in the morning were more active all day. Thank all those energizing happy hormones released by exercise. Thank a good night’s sleep. Thank Newton’s first law of motion that states body in motion stays in motion, because getting active in the morning will help you stay active (and burning more calories) all day long.

4. YOU’LL CATCH BETTER Z’S

And speaking of a good night’s sleep, exercising in the AM will actually help you sleep better at night. Working out in the evening raises your body’s temperature and releases those exhilarating hormones, and this makes it hard to sleep. When we doze off, our body’s actually cool down and our hormones wind down to allow for optimal rest and recovery.

5. YOU’LL PROTECT AGAINST DIABETES

Remember how rising with the dawn and working out on an empty stomach will help you burn fat? Well, it will also help control your insulin, protecting against insulin resistance and glucose intolerance — both signifiers of type 2 diabetes.

The offshoot? By controlling insulin response, you’ll also fight off more fat.

6. YOU’LL BOOST YOUR MOOD

This is old news, but it bears repeating. Exercising makes you feel better! People who exercise in the morning enjoy better moods all day long. Combine a good mood, improved energy and the increased confidence that comes from a sexy, strong body, and you’re looking at an entire day of crushing goals, meeting deadlines, and living the best life possible. And that’s what it’s all about, right?

Right.

7. YOU’RE LESS LIKELY TO SKIP

People who workout in the morning are more likely to actually dothe workout. They are fresher, less tired, and the demands of the day have not gotten to them yet. They haven’t run out of time or got sidetracked or waylaid by some other commitment. Their workout is done and dusted before their busy life can get in the way of their healthy lifestyle.

So try working out in the AM for a week. Make any adjustments you need to ensure it happens: get any equipment you need, get to bed earlier, stop drinking caffeine after 2pm, turn off screens an hour before you hit the hay and skip the nightcap. Just give it a try for 7 days. We guarantee you’ll fall in love with mornings.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY on social Media

N.A.S.M C.P.T
N.A.S.M.M.T
N.A.S.M. MMA

References:

https://shop.bodyrock.tv/blogs/insider-news/7-benefits-of-working-out-in-the-am?

The post 7 BENEFITS OF WORKING OUT IN THE AM appeared first on .

If you’re new to dropsets, now’s the time to add them to your tool set. They’re easy to learn, easy to fit into your workout, and don’t require elaborate equipment. They do, however, require an elaborate amount of effort to benefit from what might be the most effective hypertrophy technique of all time.

What Is A Dropset?

A dropset is defined as continuing an exercise at a lower weight once you’ve reached muscle failure at a higher weight. For the sake of convenience, dropsets are often performed on machines, since reducing the weight requires nothing more than moving a pin. Dropsets can also be performed with dumbbells, barbells and, conceivably, many other forms of strength training, from sandbags to Atlas stones.

Dropsets are part of the famous Weider System that Joe Weider developed in the 1980s, but their origin dates back even further. Henry Atkins, editor of Body Culture magazine, created the technique in 1947, calling it the “multi-poundage system.” Since then, this ornery approach has gone by a lot of names, including descending sets, strip sets, the stripping method, triple-drops, down the rack, and running the rack.

How Do I Perform A Dropset?

On A Cable Machine

If your workout calls for 5 sets of 10 reps of close-grip front lat pull-downs on a cable machine, here’s how you can turn that into a dropset workout.

Start at a certain weight, say 160 pounds. Instead of stopping at 10 reps, keep going to failure. Stop long enough to move the pin up to a weight that’s 10-20-percent less than your starting weight. In this example, you’d move to about 130 pounds.

On a cable machine

Rep to failure at 130 pounds, then move the pin to the next 10-20-percent lighter weight (about 100 pounds) and do reps at that weight until you reach failure. Continue this process until you’ve done 5 sets total, at which point you and your arms will be done.

With Dumbbells

If you’re using dumbbells, an example of using dropsets would be “running the rack.”

If your top set of lateral raises with dumbbells is 30 pounds, lift this weight until failure. Next, go to the next dumbbell weight on the rack, which is usually 25 pounds, and lift to failure. Continue down the rack using 20 pounds, then 15 pounds, then 10 pounds, and finally 5 pounds.

With Barbells

Barbell dropsets are usually associated with the strip set. In this technique, you load small plates on the barbell and, once you reach muscular failure at each weight, you—or better yet, your partner—strips off the plates one by one.

An example would be doing biceps curls with 105 pounds, which would be a 45-pound bar with three 10s on each side; curl this weight until failure. Then, your partner immediately strips a 10-pound plate off each side, and you do 85 pounds until you reach muscle failure. Repeat the process. You could continue this all the way down to the 45-pound Olympic bar.

With a barbell

Generally, you want to reduce the weight or intensity 10-30 percent per drop, and do anywhere from 2-5 drops with one exercise. Your rest period is usually only as long as it takes you to change the weights.

Keep in mind that these are guidelines, not rules. You can take bigger jumps, smaller jumps, keep the reps the same but drop the weight, or keep the weight the same but drop the reps. You can also change the intensity of the exercise by changing your stance or your grip placement. In short, use the general dropset technique, but be creative.

Why Should I Do Dropsets?

The purpose of dropsetting is to “shock” your muscles by placing more stress on them for a longer period of time than you do in a traditional set. More shock results in more muscle hypertrophy.

Dropsets are effective because they recruit the entire spectrum of muscle fibers, ranging from the powerful fast-twitch fibers down to the slow-twitch oxidative fibers. You work your fast-twitch muscle fibers when you move the initial heavy weight, then call on your slow-twitch muscle fibers as you finish the rest of the set.

The overall volume of blood that moves to the muscle group being trained in dropsets is so large that you’ll experience an amazing pump as you fill the target muscles with oxygenated, protein-enriched blood, setting the stage for peak muscle hypertrophy.

How Do I Work Dropsets Into My Routine?

Some bodybuilders do six or more exercises in a single session, performing a dropset for each. If you’re just starting to use dropsets, I recommend using them with just one exercise per muscle group for each training session.

Dropsets bring about increased time under tension, and you take each set to failure, making this a very demanding technique. Start conservatively, then slowly increase the number of dropsets you do per workout—but do start working them into your program. If you don’t, the only thing you’re dropping is the ball.

But all of this is just advise.

You can do whatever the F**K you wanna do!

Your Friend and Coach,

Crystal aka Barbell_Barbie.NY

NASM CPT

The post Dropsets Are So Good, Train Dirty :) appeared first on .

Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.

Perform the following moves in a traditional three-set format: 15 reps each set, and resting 60 to 90 seconds between each set. Complete all sets for one exercise before moving on to the next butt exercise.

1. Unilateral Stiff-Leg Deadlift

BUTT EXERCISE: UNILATERAL STIFF-LEG DEADLIFT
Degree of difficulty: 3 out of 5
Overview: The key to making this exercise target the glutes instead of the hamstrings is the stretch.
Get ready: With your feet close together, hold a dumbbell in your right hand with an overhand grip and extend your arm. Keep your head up and a tight arch in the small of your back.
Go: Bending your right knee slightly and keeping your left leg straight and locked, hinge at the hips to lower your torso toward the floor, using the weight as a counterbalance as your left leg comes up in a straight line behind you. With contracted abs, squeeze your right glute and hamstring as you pull your torso back to vertical. Repeat for reps before switching legs.

2. Lateral Step-up With Kickback
BUTT EXERCISE: LATERAL STEP UP WITH KICKBACK
Degree of difficulty: 3 out of 5
Overview: This exercise works both the adductors and abductors, but the kickback targets the glutes. To add difficulty, use ankle weights.
Get ready: Stand to the left side of an aerobic step or box.
Go: Step sideways onto the box with your right leg only, then contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion. Hold for one count, then release the glute and step carefully off the box with your left leg, followed by your right. Repeat for reps, then switch sides.

3. Split Squat

BUTT EXERCISE: SPLIT SQUAT
Degree of difficulty: 4 out of 5
Overview: This exercise works both glutes at the same time—one gets stretched while the other is contracted. To add difficulty, use a stability ball instead of a bench.
Get ready: Stand a few feet in front of a bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
Go: Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and squeeze your glute as you rise straight back up.

4. Side Band Walking
BUTT EXERCISE: SIDE BAND WALKING
Degree of difficulty: 5 out of 5
Overview: This exercise effectively targets the glute-ham tie-in, where most women tend to carry body fat.
Get ready: Tie a resistance band just below your knees, and descend into a quarter-squat position, feet slightly more than shoulder-width apart to put tension on the band.
Go: Keeping your abs tight and staying in the quarter-squat, step to the right with your right leg first, then your left, keeping tension on the band throughout. Repeat for reps, then switch sides to lead with your left leg.

5. Medicine Ball Hip Thrusts
BUTT EXERCISE: MEDICINE BALL HIP THRUSTS
Degree of difficulty: 4 out of 5
Overview: By rolling the medicine ball closer to or farther away from your glutes, you will feel this exercise in different areas of your glutes. Find the one that allows you to feel it most in the lower-middle portion of your glutes. For added resistance, place a dumbbell or weight plate on your pelvis.
Get ready: Lie on your back on the floor with your knees bent and your heels on a small medicine ball.
Go: Contract your abs, then squeeze your glutes and hamstrings to thrust your hips upward. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat.

6. Wide-Stance Leg Press
BUTT EXERCISE: WIDE-STANCE LEG PRESS

Degree of difficulty: 5 out of 5
Overview: The wide stance transfers the action from the quads to the glutes and hamstrings.
Get ready: Lying back in a 45° leg press machine, place your feet high on the platform so only your heels are resting on it at the top outside corners, toes pointed out at 45° angles.
Go: Unhinge the weight, then bend your knees to bring the platform toward your chest. Pause for a one count, then squeeze your glutes and hamstrings to press the weight back up.

7. Leg Press Kickback
BUTT EXERCISE: LEG PRESS KICKBACK
Degree of difficulty: 4 out of 5
Overview: If your gym doesn’t have a dedicated butt blaster machine, use this instead—it uses the same range of motion, and targets the middle portion and upper crest of the glutes.
Get ready: Turn yourself around in a 45° leg press machine so your stomach and elbows are resting on the back pad, knees on the seat. Put one foot in the middle of the platform.
Go: Unhinge the weight, then press your foot back at a 45° angle by straightening your leg, squeezing the glutes at the top. Return halfway to the starting position, then repeat for reps.
Kim’s tip: “Don’t arch your back. Make sure your foot is square so your toes are pointing straight down, and don’t use a weight that’s too heavy.”

8. Single-Leg Smith Machine Box Squat
BUTT EXERCISE: SINGLE-LEG SMITH MACHINE BOX SQUAT

Degree of difficulty: 5 out of 5
Overview: Do this near the beginning of your workout, when your legs are fresh and you can really focus on the glutes.
Get ready: Set up an aerobic step inside a Smith machine and, resting the bar across your upper traps, stand with one foot on the platform and the other hanging straight down off the floor. Unrack the bar and extend your free leg forward at about a 45° angle while keeping the other foot planted on the platform.
Go: Keeping your back flat, descend until your working quad is just past parallel to the floor. Press up through the heel, shifting your hips forward and squeezing your glutes to return to standing.
Kim’s tip: “Make sure you don’t go too far down past parallel; anything more will put stress on the patella. Make sure not to bounce the motion.”

9. Single-Leg Stability Ball Glute Cable Kickback
BUTT EXERCISE: SINGLE-LEG STABILITY BALL GLUTE CABLE KICKBACK
Degree of difficulty: 4 out of 5
Overview: Working one leg at a time helps erase muscle imbalances; try using different ranges of motion to see what works best for you.
Get ready: Attach an ankle collar to a cable pulley at the lowest setting. Wrap the strap around one ankle, then step about three feet away from the pole. Lie facedown on a stability ball so your stomach and upper thighs rest on it, then place the toes of your non-working foot on the floor behind you and your hands shoulder-width apart on the floor in front of you.
Go: Lock your ankle and, keeping your knee slightly bent, curl your heel toward the ceiling, keeping your hips pressed into the ball. Hold for one count and squeeze your glute, then slowly lower your toe back to the floor.

10. Wall Squat With Stability Ball
BUTT EXERCISE: WALL SQUAT WITH STABILITY BALL
Degree of difficulty: 3 out of 5
Overview: A great isolator for the glutes and hamstrings, this move eliminates danger to the lower back. For added resistance, hold a pair of dumbbells.
Get ready: Stand facing away from a wall with a stability ball between it and the small of your back. Your feet should be in front of your hips, slightly wider than your shoulders, with toes pointed out at 45° angles.
Go: Keeping your feet flat on the floor, squat down so the ball rolls up your back, until your quads are just past parallel to the floor. Hold for a count, then lift just your toes into the air to push through your heels as you rise back to the starting position, rotating your glutes and hams inward. Lower your toes back to the floor before starting the next rep.

But all of this is just advise. You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY
N.A.S.M. C.P.T

References:

http://www.health.com/health/gallery/0,,20725746,00.html

https://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/?page=0

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The effects of a cheat day go beyond the bloated, upset tummy and puffy, ill-defined abs. An unexpected cheat day in the middle of a strict cut phase or new workout routine can ruin more than your waistline—it can short-circuit your motivation, too.

Cheat days get into your head and make you feel like a failure, which in turn makes you question why you even bother trying. If your whole identity revolves around whether you can stick to the plan, you beat yourself up 10 times worse than the next person when you go off track.

Here’s the bottom line: Cheat days happen, but that doesn’t mean you have to give up on your progress. Here are three strategies you can use to get your mind and body back on track any time you slip up.

1. Hit The Reset Button

The effect of a cheat day is twofold: Your body feels icky because you just dumped a ton of empty calories into your system, and your mind is going haywire because, well, you just dumped a ton of empty calories into your system.

3 Ways to Bounce Back After Cheat Day
Cheat foods do more than fill up your belly—they mess up your mood, your energy levels, and your hormones. This is why bouncing back after a cheat day is so difficult: Your body and your mind both take a hit.

The first thing to do when you pull yourself out of a food tailspin is to drink water. Water is essential for proper digestion, and no matter what you put in your body, you’ll need water to help flush it out. Water is also hydrating, which helps boost your energy and clear your mind so you can feel better and refocus right away.

After water, think about what your body needs to reset healthfully. Stayed out too late on an all-night bender? Take an afternoon nap. Ate too much in one sitting? Give your stomach a full five hours to empty before eating again. You can’t do anything about the cheat foods you already ate, but you can take steps to help your body and mind reset.

2. Get Back On Track

This seems like a no-brainer, but it’s surprisingly tricky to pull off when you’re coming out of a no-holds-barred celebratory weekend or a 14-hour Netflix binge. As hard as it may seem at first, the best and easiest way to recover from a cheat day is to get back on track as quickly as possible.

3 Ways to Bounce Back Strong After a Cheat Day

Hit the all-you-can-eat bar a little too hard at brunch? Eat steamed veggies and chicken or a light salad for dinner. Feeling the massive sugar rush after tearing into that box of Girl Scout cookies? Use that energy to go for a jog, clean the house, or finish that work project you’ve been putting off. Doing something positive and productive will help your mind and body recover more quickly.

What you eat and how you move has a direct impact on your mood, energy, and mindset, so get up and do something healthy. Throw together a few healthy meals to take to work, pack an extra bottle of water, and whip up a tasty protein shake to celebrate. It doesn’t take much to get back on track—but you have to take that first healthy step to get there.

3. Give Yourself A Break

Fitness isn’t built in a day, so why would it be undone in a day? You know the key to a phenomenal physique isn’t one single workout—it’s many workouts, done consistently, over a period of time.

So why aren’t you applying the same logic to your food? Thinking it’s all over after one cheat day is like thinking you can get washboard abs with one workout. You went off the rails with your meal plan and ate everything in sight, but it’s only one day. If you’re consistently good about what you eat, a single cheat day won’t undo all your effort.

Everyone needs a break from the gym once in a while. The same goes for your meal plan. Sometimes having a cheat weekend and feeling the effects of all the salty, sugary, fatty foods is a great reminder for why you chose to eat healthier in the first place. You don’t just look better when you eat healthy—you feel better, too.

Just as a day off from the gym can give you the mental and physical break you need to regain your focus, a day off from your meal plan can be just what you need to appreciate how hard you’ve worked and why you make healthy choices in the first place. Dont stress! We are all human! Dont over think it. Rome wasnt buit in a day. Just try to make tomorrow better.

But all of this is just advise.

You can do whatever the f**k you wanna do.

Your friend and coach,

Crystal aka Barbell_Barbie.NY

NASM CPT

References:

https://www.elitedaily.com/life/diet-reset/1026646

https://www.menshealth.com/nutrition/how-cheat-days-affect-your-body

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