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Power Rack Bicep Burners

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Beach Body Exercise: Hit Chest,Arms and Abs In One Movement

The ULTIMATE Beach Body Exercise. Dumbell
Press to hit your chest, arms and abs in one shot!


By Nick Nilsson


When you apply this knowledge and take massive action to achieve your fitness aspirations, best results will most likely be with in your reach..

The bench press...a key movement for your chest that, ironically enough for some people, doesn't even work their chest all that well!


THIS version of the dumbell bench press is going to force continuous tension on your chest while placing TREMENDOUS tension on the abdominals as well... (you'll see why in a second).


The Back-Off-Bench Press is a unique movement for the chest that LOOKS like a standard dumbell bench press...until you look a little closer. You'll be doing the bench press with your upper back hanging off the end of the bench!


And while it is true that you'll be forced to use less weight than in a normal bench press, I found this technique basically FORCED the pecs into continuous tension. I got a GREAT pump using lighter dumbells and hit the core at the same time (and especially the rectus abdominus six-pack muscles).


This exercise is really the ideal beach body exercise...chest, abs and arms all in one shot :)


Don't let that "beach body" thing fool you, though...this exercise is VERY tough and actually very valuable. It's definitely one I'm going to be including in my training more often.

To perform this one, you'll need a few things for the set up...dumbells (they don't need to be heavy), a bench and something to brace your legs under. I used a power rack with a loaded barbell set on the rails to brace my legs on and that worked perfectly (Smith machine will actually be useful for this). You can also use just about anything else you can think of that you can brace your legs under...even a partner pushing down on your knees, if that's what you've got.


Here's what my setup looked like...a flat bench inside the power rack with the barbell set in the rails at about hip height. You'll need to adjust the bench position under the bar, depending on how it feels when you're doing the exercise. I've got the bar basically over the midpoint of the bench.


The first time you do this, start with LIGHT weight until you get a feel for the exercise. If you're using the rack setup, just set a couple of plates on the bar to keep it from coming up.


This is one of the ONLY times I'll ever recommend you set your feet on a bench for bench pressing...in a normal press, you need the stability of your feet on the floor. In this version, your knees will be locked under the bar, giving you stability there.


Grab your dumbells. Stand up and set the dumbells on end on your thighs. Sit down on the bench then shuffle yourself forward so that your hips are a bit closer under the bar. Again, you'll need to experiment to get the position right for you.

Raise one leg up and brace it under the bar. Then get the other leg up. If you've got a partner to hand the weights to you, this will be even easier - just get into position on the bench first, then have them hand the dumbells to you.


Lay back on the bench and feel for where your upper back is. With the moderate weights I'm using, I had the end of the bench right in the center of my shoulder blades. Make sure you have at least that much of your upper back off the end of the bench.


Now bring the dumbells back and into position for the bench press. THIS is where your abs are going to fire HARD and stay contracted HARD for the duration of the exercise. It's also the reason why the pecs are going to be contracted continuously...your back has nothing to brace on, therefore even at lockout, the pecs are forced to contract to stabilize and hold the weight. Taking the back support away places HUGE demands on the entire upper body.

Now press up. Do this exercise at a moderate pace, under control the whole way. You're using lighter weight so go for FEEL with this one and squeeze the pecs at the top. Your abs will contract no matter what you do here :)


The first time you do this, the weight will be something you'll need to adjust. Go up to about half of what you'd normally use for a heavy set of dumbell bench press and do 6 to 8 reps with it. When you're done, you can either just drop the weights to the floor (which most gyms don't like), or move them back up onto your thighs then use your knee-bracing to do a sit-up. Then just stand up and set your dumbells down and you're good.


That's the exercise!


Like I said, try it with a lighter weight the first time you do it but definitely give it a try if you've got the equipment to do it - I was very impressed with how strongly this targets the pecs and the core.


It's a nice alternative when maybe your joints are a bit beat up for doing heavier benching and you still want a strong pec workout or if you want to get the incredible abdominal work you'll get from it without the repeated spinal flexion of a crunch or sit-up movement.


RECOMMENDED: to best understand how to perform and get the most out of this exercise, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!


Video Instructions


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Workout Program


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Bench Press Ranking System, How Do You Rate?

Bench Press Ranking Chart.

Where bodybuilders and powerlifters or hybrids called powerbuilders gather,
the conversation most often turns to a discussion of the bench press. There is
one universal question that seems to pop up with regularity:
"How much can you bench press?"

With regard to this universal question, as it might apply to the "Supine (flat)
Barbell Bench Press" there hasn't always been an exact way to know if you are
fair, good, or excellent at it in ratio to your bodyweight.


That is, until now. I've put together a chart that rates the Bench Press for each
of these categories for a maximum single effort.


These weights are computed for the natural bodybuilder and powerlifter
who elect not to use bench shirts, elbow wraps, or anabolic enhancers.




How did you rank? If you'd like to move up in the ranks I suggest you pick up a
copy of Bench Press Explosion for a measly $7 which includes 18 killer bench press
routines that you can use to attain a superior bench press.

Don't act like you don't care about your bench press. The only people I know
who say they don't like the bench press are people that suck at it or have
an injury so they avoid it.


This report I put together will help you keep your shoulders healthy and have
you benching big weight for a long long time. No more excuses. If you have
ever wanted to improve your bench this is your big chance.


Keep training hard,


Mike Westerdal
CriticalBench.com
P.S. I don't mean to pressure you or anything, but the introductory $7 price is only
good until Friday. If this is something you might be interested in learn more here.
Bench Press Explosion

Lat Isolation Exercise

Secret Training Tip #346 - Work Your Lats With A True Isolation Exercise For The Back

By Nick Nilsson

When you apply knowledge and take massive action results are inevitable

When you think of back exercises, you think of different types of rows, pulldowns, chin-ups, and deadlifts, right?
These are all compound exercises that work multiple muscles. To TRULY isolate your lats,
you need this exercise! This is a great one for beginners OR advanced trainers!

There are two main things that hold people "back" when trying to train their back. The first is that they can't see it when they're training it. This makes it harder to really focus on and properly work AND, since it's not a "mirror muscle," it tends to get lower priority in the overall training workload.

The second thing is that people can't FEEL the back muscles actually doing the work. And if you can't feel the back muscles working, chances are, they're not getting worked very effectively.

Now, you can't fix the first problem of not being able to see the muscle while training it without having a double mirror setup that allows you to see your back in the mirror. It's rare you'll find a gym that has mirrors on two opposing walls - they try to avoid the "funhouse" effect.

So you'll just have to take it from me that it's CRITICAL to put a lot of effort into back training - MUCH more so than it is for chest training. Your pecs don't hold your spine up...

But we CAN address the point about feeling your back working. One of THE most effective exercises I've found for really teaching you how to feel your back working is the Stiff-Arm Pushdown.

It's an isolation exercise (defined as a single-joint exercise, in this case, the shoulder joint) for the latissimus dorsi, a.k.a. the "lats," which is rare. And even though it IS an isolation exercise for the lats, the long heads of the triceps are involved in the movement as well. The long heads of triceps perform a similar function in bring the arm down towards the waist and can't be removed from the movement due to their anatomy.

The Stiff-Arm Pushdown is also one of the ONLY back exercises that doesn't involve the biceps in some way, making it a great teaching tool for helping you feel what it's like for your back to work without relying on bicep assistance.

How To Do It:

To perform this exercise, all you'll need is a high pulley and an attachment (bar or rope).

Set a moderate weight on the pulley - you won't use a heavy weight for this exercise as it's all about feel. If you go too heavy, you'll have to resort to momentum to move the bar and that will defeat the purpose of the exercise.

Put both hands on the bar (overhand grip) about 6 to 8 inches apart. Take a big step back, bring the bar back with you. Lean forward so your torso is at about a 45 degree angle. You can have your feet set together or be in a lunge position - whichever is most comfortable to you.

Keep your abs tight and an make sure there is an arch in your lower back. In order for your lats to function properly, the lower back MUST be arched.

At the start position, your arms are in an overhead position and slightly bent but stiff. The cable weight is pulling up on your arms so your lats are getting stretched.

Now begin the movement, pushing the bar directly down and around in an arc. DO NOT bend your arms!! Keep them locked into that slightly bent position. All the movement should occur at the shoulders.

Push the bar all the way down to your thighs, squeezing your lats hard the whole time. Pause at the bottom then let the cable pull the bar back up, keeping tension in your lats.

As you come to the top, dip your upper body down a bit to increase the stretch on the lats.

For breathing with this exercise, you want to take a BIG deep breath at the stretch (top) of the movement. Inflating your lungs maximally at the top will increase the stretch on the lats and help you feel the lats working. As you push the bar down, exhale through pursed lips (like you're blowing up a balloon).

This exercise can also be done one arm at a time with a single cable handle as well.

Go for moderate to higher reps with this exercise - it's not a power-based exercise but more a "feel" exercise that you need to really keep form tight on. This exercise will give you a strong burning sensation in that lats because they don't really get any break in the tension throughout the movement.

I like to use this exercise as part of a pre-exhaust style of set, working it immediately before another exercise for the lats such as a variation of chins, rows or pulldowns. Do a set of 8 to 10 reps of the Stiff-Arm Pushdown then go right to the exercise. I can promise...you'll feel your lats working!

You see, because the Stiff-Arm Pushdown only hits the lats and leaves the biceps untouched, when you move to the other exercise for back (e.g. chins, pulldowns or rows) the lats will already be "pre-exhausted" and the biceps will help keep the movement going, pushing the lats harder.

It's a great technique and very effective if you have trouble feeling your back when you train it.


Conclusion:

Give the Stiff-Arm Pushdown a try in your next back workout. If you've never done a true isolation exercise for the back before, it'll be a nice change of pace and help you get a lot more out of your back training.

For pictures and video of this exercise in action, click the following link:

Video Demonstration

And if you like this exercise, be sure to check out "The Best Back Exercises You've Never Heard Of"...a collection of 145 of the most unique back exercises you've never seen before!

If you're stuck in a plateau, can't feel your back working when you train it, don't know what exercises you need to do to get results you want in your back training, or if you're just plain bored in the gym, this is information you NEED.

Check it out here:

For More Info

Workout tips provided as a library of knowledge . Unconventional methods get real results, Provide variety to your existing workout, help you change things up so your body and mind will stay fresh and motivated.

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Ultimate Pull-Ups,Pull Ups, Back Muscles, Biceps

Secret Training Tip #671 - Ultimate  PULL-UPS

By Nick Nilsson
Apply the training knowledge , take massive action to achieve success..

I've done a LOT of pull-ups in my time but THIS variation beats them ALL. It's a wide-grip pull-up
done with a very specific grip that will INFLATE your lats like crazy! If
you want wider lats, USE THIS EXERCISE.

If you want wider lats, have I got an exercise for you! This one will blow up your lats like no other type of pull-up I've found. The secret to this one lies in WHERE you do the pull-up...

But I'm not very good at keeping secrets so here it is...

You do the pull-ups in the CORNER of the power rack!

I know it's hard to contain yourself at this point, but try to keep it together! Once I explain HOW to do ULTIMATE pull-ups in the corner of the rack and WHY this corner pull-up works so good, you'll be itching to get to the gym and try it.

To really properly explain why it works so good, you first need to know how to do it so you can visualize how it works.

Now, to do this exercise, you're going to need a power rack. And that's pretty much it. Technically, you should also be able to do at least 6 to 8 reps of regular pull-ups in order to perform this exercise. But even if you CAN'T do that, I'm also going to show you a way to spot yourself so you CAN perform this exercise and get just as much out of it as anybody else.

So even if you can't do full pull-ups, keep reading!

First, stand facing the corner of the rack. Now reach up with your left hand and grip the top cross-bar with a PALM-FACING-AWAY grip (a.k.a. reverse grip) about 18 inches from the corner. Now reach up with your right hand and grip the side top beam with the same grip at the same relative distance from the corner as your left hand. You want to be sure to keep your grip even on the beams. Definitely experiment with grip width to best match your armspan when performing this exercise.

Now you're ready to pull!

Bend your knees and get your feet off the ground. You'll immediately notice the tension in your lats in that bottom position. Perform a regular pull-up movement, bringing your body up as high as possible.

Here's the BIG trick...as you pull yourself up, try to consciously PUSH OUTWARDS against the cross-beams of the rack. This outwards pushing combined with the pulling up puts HUGE tension on the extreme outer fibers of the lats.

So pull yourself up as high as possible then lower yourself SLOWLY and under complete control. The negative on this exercise is VERY intense and the stretch it puts on your lats is phenomenal!

As you get towards the bottom, let your arms go completely straight to maximize the stretch on the lats. Be sure to keep tension in the shoulders, though. Even though your arms are straight, you want your body to still be supported by muscle tension in the lats and not the tendons and ligaments of your shoulder joints.

Now pull back up again, remembering to push outwards against the cross-beams as you pull up.

Keep going until you can't do any more reps. It's a tough exercise and an eye-opener even for people who generally can do a lot of pull-ups!

So how do you do this exercise if you can't do a lot of (or any!) pull-ups? Self-spotting with your feet.

When you're in the rack, you can either set the safety rail or the racking pin (the hook that you rack the weight on) to about 2 feet or so off the ground. The exact height will depend on how tall your rack is and how tall YOU are. Basically, you're going to be using it as a step. As you do the pull-up, you're going to set your foot on that pin/rail and use your legs to help you get the reps.

It's important here to give yourself only as much help as you need to complete the rep you're doing, NOT so much that you're just standing up and down and going through the motions. You want to keep strong tension on the lats to get the most out of this exercise.

This technique is good not only for those who need help right off the bat but for doing forced reps when you CAN do full reps on your own. When you can't perform another full rep on your own, set your foot on the pin/rail and keep going!

You can also perform this exercise using a palms-facing-in grip, but I've found it to be less effective in terms of hitting the outer lats than the palms-facing-out version.

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If wider lats are what you're looking for, this exercise will do the trick. It's a powerful variation of an old standard and will really fire your lats up fast! Test it out in your next back workout and be sure to let me know how SORE your lats are the next day...

To check out the pictures and video of this exercise in action, click on the following link:

Instructional Video

And if you like this exercise, be sure to check out "The Best Back Exercises You've Never Heard Of"...a collection of 145 of the most unique back exercises you've never seen before!

If you're stuck in a plateau, can't feel your back working when you train it, don't know what exercises you need to do to get results you want in your back training, or if you're just plain bored in the gym, this is information you NEED.

Check it out here:

Full Back Workout Routine Guide Book

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Pull Downs Full Range

Full Range Pulldowns For Etching Definition and Slices To Your Back

By Nick Nilsson

Apply the Knowledge here and take massive action for success

While chins may be a better mass-builder, this version of the pulldown
works WAY better for bringing out eye-popping detail in your back.
And if you've ever had a hard time feeling your back working, THIS
exercise will fix that in an instant!

For me, it's rare that I do pulldowns - I'd rather do chins or weighted chins to hit the back for targeting growth. But when I DO perform pulldowns, THIS is one my very favorite versions of it.

Believe me, if you have a hard time feeling your back working when you train it, this is the cure...your lats will be BURNING by the end of the set...heck, after just a couple of reps!

This exercise is a combination of a pulldown movement and a rowing movement - the two BASIC planes of movement for the lats. The trick here is that you're going to go from one directly into the other without releasing the tension in your lats. It's VERY tough but VERY effective.

The good thing is, you don't need to be super-strong to perform this exercise - even a total beginner can do it. Just adjust the weight to what you're able to use.

Basically, all you need is a pulldown machine. I prefer a close, underhand grip but you can do wide-grip as well. Use a weight that's lighter than you think you'll need for this one - about 1/2 to 2/3 of what you'd normally use for pulldowns (trust me on this - don't be a hero).

Start the movement like a normal pulldown.
Pull the bar down to your upper chest.
Now the CRITICAL part...holding the bar IN PLACE IN SPACE, lean all the way back (you'll see this best in the video, which I'll give you a link to). You'll now be in a vertical rowing position.
Now row the bar all the way down as far as you can. You're hitting a peak contraction on the lats TWICE in this exercise. It's quite an experience!
Now come back up, bringing your body up and the bar up at the same time. The way down is a two-part movement but the way up is all at once.
Now do it again!

Believe me, you will get a REAL burn in your lats by the end of the first set of this one. It's one of my favorites for carving definition into the back.

To view a video of this exercise in action, click here:
Instructional Video

Seeing it done makes it a LOT easier to understand how the mechanics of it work.

And if you like this exercise, be sure to check out "The Best Back Exercises You've Never Heard Of"...a collection of 145 of the most unique back exercises you've never seen before!

If you're stuck in a plateau, can't feel your back working when you train it, don't know what exercises you need to do to get results you want in your back training, or if you're just plain bored in the gym, this is information you NEED.

Check it out here:

Pull Downs for detail

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Secret Training Tips For Lower Body

Secret Training Tip #991 - One-Sided  Deadlifts For Lower Body and Core Strength

By Nick Nilsson
Bread and butter exercise right here ppl, this should be part of everyones routine whether its to build strength for sports, burn more calories, enlarge the lower body/back muscles.

The deadlift is one of my very favorite exercises. THIS version of the deadlift, however, is going to not only
hit the lower back and lower body, it's going to tighten up your core like a steel corset. Just don't
mind the strange looks you'll get in the gym when you do it...



I love deadlifts...I don't deny it.

But sometimes, you just don't have the energy to blast out full-power sets with maximum weight even though you still WANT to do your deadlifts.

Well, have I got a variation for you!

It's definitely going to get you some strange looks in the gym but I can promise you, after the first set, it's going to feel so good, you really just won't care!

This one is not only going to target the lower back and legs, it's also going to hit the core (especially the side abdominal area) VERY strongly. The uneven load on the body forces an extremely strong contraction in the core to help counterbalance the load.

You'll see...

The first time you do this one, use a light weight, e.g. 1 plate. You're going to load just ONE side of the barbell (that's where the one-sided part of the name comes in).

You should be experienced with regular deadlifts before attempting this one - it's not a beginner exercise!



Step up to the bar, squat down and grip with your left hand (using an underhand grip) right beside the collar of the bar, as close as you can get it.

Your other hand should grip outside your leg (e.g. the right hand outside the right leg in this case) using an overhand grip. This gives you what's called a mixed grip, which gives you a stronger grip on the bar.



Stand up with the bar - standard deadlift technique applies. Keep an arch in your lower back and keep looking forward.

The difference here is that only one side of the bar is loaded so the majority of the load is on the left side on the body. Your right hand will actually be pushing down a bit to keep the other end from flying up!



So basically, it's a one arm deadlift using two arms...wrap your head around that one!

Because the bar is loaded just on one side and the weight is outside your center of balance, your abs are going to be contracting HARD to keep your torso vertical and stable as you come up with the bar.

This is going to tighten up and strengthen your abs EXTREMELY fast.

Do 3 to 5 reps on one side then step over the bar and do 3 to 5 reps on the other side to keep things balanced.





You'll feel how well this one works after the very first set! Once you get a feel for the exercise, you can bump up the weight a bit to see what you're capable of.

Bottom line, this will strengthen just about everything in your body. Naturally, you won't be able to use as much weight as you could with "normal" deadlifts, but it's a great alternative when you have deadlifts on your list but you're not feeling up for maximum weights.

You'll get plenty out of this one with much more moderate loads.

Believe me, you'll get a LOT of curious looks at the gym when you do these...my favorite thing is when I get those looks then the very next day see those very same people using that very same exercise they were eyeing up.

And if you like this exercise, be sure to check out "The Best Back Exercises You've Never Heard Of"...a collection of 145 of the most unique back exercises you've never seen before!

If you're stuck in a plateau, can't feel your back working when you train it, don't know what exercises you need to do to get results you want in your back training, or if you're just plain bored in the gym, this is information you NEED.

Cutting Edge information here will take your weight training to the next level, help you bust through a plateau, or simply provide excellent motivation and direction to help you achieve fitness + Strength.

Check it out here:
.Secret Lat Workout tip


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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training

Shocking Back Attack Workout

Twisted Chin-Ups...A Unique Back Attack!

By Nick Nilsson

If regular chin-ups are just getting WAY too easy for you, THIS exercise
is going to challenge you in a way that NO regular chin-up can...

       2 time Mr. Olympia Frank Zane has some freakin awesome Lats and biceps, from plenty of chin-ups.


The Chin-Up is, quite honestly, one of THE best exercises you can do not only for your back but for your entire body. It's a classic bodyweight exercise that never gets old.

Now, if you're a fan of the chin-up, THIS version of it is one you'll LOVE. It'll blow your lats and your biceps up like crazy!

                              2 time Mr. Olympia Franco Columbu's massive back lat spread
To perform it, you should be able to do at least 8 to 10 regular chin-ups. It's a tough exercise and requires some base chinning strength to perform.

For this one, you'll just need a chin-up bar. I'm using the one that goes across the frame of my power rack and that works just fine.

So first, go to one end of the bar and stand perpendicular under it (NOT like you normally would directly under the bar).

Take a staggered grip on the bar (like a baseball bat grip).

Now pull yourself up to one side of the bar - the side you'll want to pull to is the same as the hand that is FURTHEST from you. Basically, if your left hand is furthest away, pull up on the left side of the bar.

Now lower yourself down PART WAY...NOT the whole way. You should have some bend in your elbows. At this point, move your furthest hand over behind your nearest hand (hence the hand-over-hand name!).

The key here is to be sure you've got a bend in the elbows and tension on the lats. Because when you take one hand off, you're basically putting your entire bodyweight (just for a moment) on the one lat. VERY big time tension here.

Once you've placed the hand, pull yourself up to the OTHER side. Lower yourself down, step your hand backward on the bar again. Now pull up to the other side again.

Continue along the bar until you run out of bar then go back the way you came, moving your hands forward this time. Keep going forward and backward along the bar until you can't do any more reps.

It's a BRUTAL back exercise that makes regular chins look like nothing. By the time you're done, your entire back and your biceps will be so swollen full of blood, you won't believe it. The continuous tension and bodyweight combination really makes for a potent back attack!

For pictures and video of this exercise in action, click on the following link:

Video Clip Chin-up Form

And if you like this exercise, be sure to check out "The Best Back Exercises You've Never Heard Of"...a collection of 145 of the most unique back exercises you've never seen before!

If you're stuck in a plateau, can't feel your back working when you train it, don't know what exercises you need to do to get results you want in your back training, or if you're just plain bored in the gym, this is information you NEED.

Check it out here:

Back Attack Workout Plan

Get variety into your routine, change things up a bit, to keep your muscles interested in what you are doing, boredom is not good.

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Phil Heath Mr Olympia 2011

Phil Heath

                  Phil Heath Mr. Olympia 2011 Las Vegas Nevada

                  Getting it done Mr. Olympia style Phil Heath

Bodybuilding Program Mi40

                    Bodybuilding Workout Program Super special

Article #1: The #1 Factor To Build Muscle

Question: Ben, please identify the number one training mistake that would be preventing individuals from achieving maximal muscle gains

Answer: Well, we all know “the guy” in the gym that throws a ton of weight on the bar and moves it with terrible form and looks like hes going to hurt himself. He is the root of many of our jokes, and definitely gets a lot of sideways looks from the patrons of the gym.

We’ve all asked ourselves “WHAT is he trying to do?” Chances are, he has no clue. He comes in the gym everyday and does the
Exact same thing week in and week out because he really has NO IDEA what he is trying to do. Therein lies the problem!


Guess what, more likely than not, you have all been guilty of doing this too at some point in your life (whether you care to admit it or not).

The first thing you need to do is identify your desired goal. If your goal is to build muscle, then you have come to the right place and you should take a minute listen up.


The one and ONLY most important factor that you need to consider when it comes to your quest to build muscle, is TENSION. (more on that in a minute..)


We have all heard people speak about mind-muscle connection, or that you’ve got to really “squeeze” a muscle to make it grow. I don’t know about you, but for most people this is a really hard concept to figure out. Those of us that “get” what it means, still really have a difficult time putting it to action.

The good news is, this is quite a simple concept and I will show you how to apply it to building your muscles literally TWICE as fast.


Here is what you need to know:

Muscles communicate in terms of tension. They have absolutely NO idea how much weight youre lifting. They only know how much tension or torque is going through them.


What if I told you there was a way to perform more or less ANY exercise so that you could FEEL it EXACTLY where youre supposed to feel it, AND increase muscular tension with LESS weight to get results TWICE as fast in half the time. Sounds pretty cool, right? I’ll explain.

YOU can control exactly how much tension or torque that goes through a muscle you are working at ANY point in the workout.


You have complete control over HOW HARD you squeeze, HOW LONG you work, and most importantly EXACTLY WHERE you squeeze and contract.


You can selectively train EXACTLY the muscle youre supposed to be and not train anything that you don’t want to be.

Every guy out there knows what im talking about. We've all don’t bench presses and got NO pump in our chests but our delts and tris were cooked! No more, gents!


I would like to take this moment to introduce to you the revolutionary muscle building technique called INTENTION!


The way I describe intention to people I encounter that are unfamiliar with it is this:


“Intention is the CONSCIOUS INTENT to create TENSION in the muscle”

I know, I know, sounds a little hokey. BUT the fact of the matter is that this is BY FAR the best way to ensure you are maintain tension on the working muscle.


The number one most highly correlated factor with building muscle is “TIME UNDER TENSION”. The longer you can keep tension directly on a muscle, the more you control the rate at which that muscle grows.


You can do a bench press all day long, and if there is not tension in the pecs, you WILL NOT build pecs. Why is it that some people can build great chests while bench pressing while others cant? Because some peoples “genetics” all them to

thoughtlessly keep a greater amount of tension in that muscle!


We now have the ability to do this consciously. The best part is, IT'S EASY!!


INTENTION in action.

The most simple example of intention exists on the bench press. Grab on the bar in front of you, just like you would on a bench press. You can use any stable surface for this example. I will use the edge of my desk. I grab the edge of my desk about equally as wide as I would on a bench press. Hold on firmly, and without letting your hands move from that
position, “shove” them toward each other. What happened? Your chest contracted didn’t it?


Now imagine doing this exact thing through a range of motion, like in a bench press.


WOW! You just created continuous tension in the EXACT muscle you wanted to! Pretty cool right!?

WOW! Check out this transformation!"

Training with Ben is not only an education in bodybuilding, but a wholistic learning experience, as he focuses on every aspect of the sport. His health and wellness-centered approach is refreshing and he can ALWAYS explain the "why" behind every instruction. The gains I've experienced have been phenomenal, I've never looked and felt better!

Emily Chomyshyn

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