The Truth On How To Grow

You have to constantly change up your workouts and weights all the time so your body doesn't become use to the exercise regiment you practice. If you keep it the same you may experience a plateau on what you are trying to achieve. 


Lets say for the last 4 weeks you have been doing the same old chest routine. You start with flat bench then go to the incline bench and then end with flys. If you continue this routine over and over the mind and body become complacent and don't work to the point of failure or push past that barrier needed to grow! 


Try doing this as an example to the above. Go to the flat bench and this time lets say instead of starting light and then working your way up to the heaviest you can do reverse the exercise! Start out heavy and then end off light with a crazy high repititions to push that blood up into the chest area. I guarantee that if you do this on and off a couple times your pump will be huge! 


Another way to overcome the plateau is by changing the rep sequence you're doing. Lets say you normally do repetitions of 8-10. This time do 15-18 and use a weight that you can handle. There is no need to be superman in the gym and barely push the weights up and instead your partner is doing back while spotting your dumb ass. (We will talk later about those damn asses I am referring to and who they are again later.) 


A 3rd way of doing these exercises but giving them a slight change is to do them in different sequnces each time you perform chest. This time you might start chest with flys, then do flat press, and finish with inclines. There is no golden rule written that you have to follow the same exercises each time to grow! I know a lot of people don't like change in their lives but in this instance it is a plus to do so! The mind and body are very powerful and we can overcome a lot of obstacles thrown their way, so you have to continue to challenge your mind and your body. THATS IF YOU WANT TO BE LIKE ME SOMEDAY OR ELSE YOU CAN STAY A P_ _ SY AND WEAR A SMALL TSHIRT!!



Tell me what you think on Facebook or leave me a comment right here on blogger. Let me know how you like to change it up and the success stories you may have pushing past a plateau. And if you know any of those dumb asses I was talking about, tell me about that too. 


The Truth

The Truth on Glutes

We’ll be working on our butts today! Here's a short video to get us started:

Glutes:

Sumos are one of the best ways to tighten up the ass area. Grab a dumbbell (fair amount of weight) and flip the dumbbell straight up and down, grabbing under the top of the dumbbell head. Slowly come down into a squatting position and bring the dumbbell down until it hits the floor with the other end then com back up. When you come to the top, squeeze your ass tight and then perform this exercise again. I would do 3-4 sets of a higher repetitions. Do 4 sets of 20-25. When your done doing these for a couple weeks you will be able to flap your ass checks like they do in those TO LIVE CREW VIDEOS back in the day!!!

Go over to the step machine and do 20-30 minutes of cardio/butt squeezing techniques. When you’re doing these exercises, concentrate on the glute area. With each step, make sure you squeeze. This will help tighten up under the glute/hamstring area. This is what I definitely need to work on since I got gigged at the nationals for not being tight enough. This will not be a problem this year when I go to the show!

Until next time Believe in yourself and you will be able to do anything you want! As always, I hope this helped and let me know if you have any questions.

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The Truth on Staying Motivated

The week is winding down and I know how that goes, you start eating badly, slacking at the gym…etc. Here’s a little motivation from none other than Sylvester Stallone in Rocky!

 Video: Rocky Training!

No one said it was easy!