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9:9 avg

Download 6 GREATEST EXERCISES (Old School Edition!!) mp4 download free video

Build muscle size and strength fast by training like an athlete here athleanx com x pro-athlete-training-protocol Some exercises get labeled as “old school” and in some people’s minds, that’s supposed to be a bad thing That couldn’t be further from the truth In this video, I’m showing you the best exercises ever for building old school muscle size and strength and how to make each one work faster for you I’m going to show you the best tips for each of these great exercises to get more out of each of these iron classics Each of the exercises listed in this video is included because of the low risk high reward that it offers As a physical therapist and strength coach for professional athletes, I have to know where to draw the line between the two These exercises have stood the test of time in many strength and conditioning programs because they flat out work, and when done safely, work for a long time The 6 greatest exercises in this old school edition video are as follows 1 Bench Press - There is no escaping the bench press as one of the best upper body movements you can do That said, it may not be the best chest building exercise option, unless you make one important change Start narrowing your grip on the bar to no wider than shoulder width if you want to start building a bigger chest with this exercise Keeping your hands too far apart on the bar prevents your opportunity of adducting your arms and therefore limiting your chest size 2 Overhead Shoulder Presses - The behind the neck version of this exercise actually wound up in my iron graveyard as part of the 5 worst exercises because of the damage it can do to your shoulder Doing your presses in front of your body however allows for a much safer position at the shoulder joint That said, there is still a limitation on how much deltoid activation you get by pressing with a barbell since it limits the natural pressing arc of the shoulders Switch to dumbbells and start to press up in a pyramid shape and you’ll start seeing cannonballs develop in your shoulders in no time 3 Pullups - The pullup may very well be the king of the upper body exercises It is a classic bodyweight exercise that can be weighted to allow for even more muscle overload and growth If you want to start getting more back and lat gains from this movement however you have to start leaning back rather than pulling straight up In addition, don’t forget to plug your energy leaks Tighten your quads, glutes, abs, and calves to stiffen up everything from the chest down Now lift up and perform your pullups and you’ll see that you can get many more reps than you could normally 4 Squats - The squat is one of the greatest and most functional lower body exercises you can do and is a staple of all old school iron programs That said, there are many problems people have with performing it correctly As someone that deals with knee issues myself, I can tell you many of them boil down to the biomechanics of the exercise If you want to build strength faster you will have to pay attention to the angle of your back and shin at all times Keep the two angles the same throughout each rep and you will be in a better position to lift more weight and get more gains from this exercise 5 Deadlifts - This great exercise is one of the most classic old school exercises of all time It relies on a proper hip hinge however and that can be tricky to pull off correctly each time To do so, lower the bar until with nothing but hip hinge until it reaches the level of the knees From here, bend the knees only to lower the bar to the floor Reverse the sequence to get it back up to the top 6 Barbell Curls - This great arm building exercise allows you to move some serious weight and build big biceps That said, you have to be willing to use a little body english and slow down your reps if you want to get the most out of this movement Cheat your reps on the way up (but not beyond vertical) and try to lower the bar to a count of three if you want to make this great arm exercise even greater For the safest and best exercise options it s time you start training like an athlete Follow the program used by today s top pro athletes to build ripped athletic muscle while protecting their joints and becoming more resilient to injury Get the ATHLEAN-X program at athleanx com For more videos and tips to help you avoid the worst exercises and to get the best advice on training, nutrition and supplementation, be sure to subscribe to our channel at youtube com user jd

7:8 avg

Download Old School Bodybuilding Leg Workout (6 Greatest Classic Exercises) mp4 download free video

EVERY WORKOUT STARTS WITH P P K ™➞ s goo gl dQ9hgj ___________________________________________________________________ Today, Blue Star Nutraceuticals® Pro-Trainer and IFBB® Pro Jordan Wheeler is taking you back to the Golden Era, and running you through an Old School Bodybuilding Leg Workout with 6 of the great classic exercises - with a modern day twist Because we’re in the Blue Star state-of-the-art training facility - loaded with the best leg training equipment in existence, from Arsenal Strength and Westside Barbell - we wanted to mash up old-school exercises with new-school equipment Make no mistake - there’s no mainstream fitness equipment and gadgets here - just old-school classics - made better Welcome to the Old School meets New School Leg Workout You will be starting with a weight that you would hit failure with at 15 reps Then, you will be adding a bit of weight to each set, and performing fewer amounts of reps The goal is to hit failure on the last 2 sets Set 1 - 12 reps Set 2 - 10 reps Set 3 and 4 - 8 reps Set 5 - 6 reps You will only have 90 seconds rest between sets - so use the stopwatch on your smartphone The shorter rest period means you’ll get a tonne of volume in during a short period of time As always, perform a dynamic warm-up before you begin Exercise #1 Barbell Back Squat (12,10,8,8,6 Reps) Because this exercise allows you to load up a ton of weight, it’s a serious mass builder for your entire lower body Remember to brace the core, keep your knees out and squat down past parallel for full range of motion This will likely be your heaviest exercise of the entire workout, so remember to bring the intensity! Exercise #2 Sissy Squat (12,10,8,8,6 Reps) Stand with your feet shoulder-width apart, grab on to a support, and as you bend down lean your upper body back so you’re in a straight line from head to your knees and your torso is about 45 degrees with the floor If you’re strong enough, you can hold a plate on your chest while performing these, but be careful not to overload your knees, bodyweight alone on this one is a struggle for most If you’ve done them correctly, your quads should be on fire Exercise #3 Walking Lunge (12,10,8,8,6 Reps) Next we’ve got walking lunges, this is a good transition exercise after performing mostly quad dominant to more hamstring activation exercises Throw a barbell on your back or grab a pair of dumbbells - drive through the heel of your front leg and explode right into the lunge on the opposite leg The real work on this one comes from the explosive raising portion of the movement, not the lowering So stay explosive and keep constant tension on those hamstrings Exercise #4 Russian Leg Curl (Nordic Ham Curl) (12,10,8,8,6 Reps) Keep your core braced and your back straight throughout the whole exercise, no arching the back or sticking your butt up Slowly lower down to a full stretch position in your hamstrings, then forcefully contract your glutes and hamstrings to pull your body back up If you’re performing this on a lat pulldown or bench with a partner, be sure you have a pole or something to assist you as bodyweight for this exercise is a feat of brute strength in itself, that not many can easily accomplish Exercise #5 Barbell Deficit Stiff Leg Deadlift (12,10,8,8,6 Reps) The stiff leg deadlift is an awesome compound exercise for building those sweeping hamstring drops This allows you to go beyond your normal range of motion and get an even deeper stretch in the hamstrings to help you develop truly iconic hams Keep the back straight, don’t round; keep your knees slightly bent so you don’t hyperextend them, focus on feeling the stretch in the hamstrings at the bottom and flex your hamstrings and glutes to pull the weight back up If you feel too much strain in your lower back, you’re likely lacking flexibility or lifting too heavy, so make sure you feel it where you’re supposed to Exercise #6 Donkey Calf Raise (12,10,8,8,6 Reps) To finish off this epic old school leg day, we’ve got donkey calf raises This is Jordan s all-time favourite mass builder for the calves, and an exercise famously portrayed by the Old School lifters back in the day who would do these with 3 big bodybuilders sitting on their back Keep your back straight, lower your heels below the foot pad, pause at the bottom in the full stretch position, then forcefully contract your calves to raise yourself up And there you have it! Try out this classic, Old School Bodybuilding Leg Workout on your next leg day and let us know how it went for you! ___________________________________________________________________ FOLLOW US Facebook ➞ s www facebook com BlueStarNutraceuticals Instagram ➞ s www instagram com bluestarnutraceuticals Website ➞ s www bluestarnutraceuticals com Blog ➞ radlab bluestarnutraceuticals com #BlueStarNutraceuticals #LegWorkout #OldSchoolBodybui

9:28 avg

Download 6 Greatest “Muscle Growth” Techniques of All Time! (THEN & NOW) mp4 download free video

These 6 muscle building techniques and mindset tips will help you to grow bigger muscles no matter what decade you trained in In this video, I’m going to show you some of the greatest principles that you should apply to your workouts to get the most muscle gains out of your hard work We will dip back into the strongman era and show you the most effective movements and strategies that have stood the test of time up to today We start by looking at the common thread of using ground based compound movements as the basis of training It doesn’t matter which exercise you look at, the strong men of old performed most of their feats of strength with both feet planted firmly on the ground There is a good reason for this When you are lifting and want to be athletic, you want to spend as much time performing ground based, closed chain movements as possible Exercises like the squat, deadlift and clean are all performed off the ground The feet have the opportunity to generate force into the ground which then transfers up the kinetic chain and across multiple muscles and joints This symphony of movement is something that allows us to hit many muscles at once and allows us to maximize our strength output and progressively overload most effectively When we are looking to build muscle, we know that progressive overload and getting stronger is one of the ways that we will be able to do this most effectively Next, we also realize that training bilaterally alone is not enough Real athletes and strength coaches realize that the benefits of unilateral training cannot be ignored Training one side at a time not only helps us to address muscle imbalances hidden by the bilateral movements but to challenge the core more significantly during the exercise These exercises also allow us to challenge planes of motion that normally don’t get incorporated by always training in the same plane Bodyweight movements are also critical to creating a complete physique It isn’t enough to just get strong You need to be able to apply that strength to moving the most important weight that you’ll ever lift - your body This is where calisthenics and bodyweight exercises come in so crucial You want to be sure to include some bodyweight exercises into your workouts and I will show you some examples of that here Finally, you want to be sure that you are not overlooking the value of isometric exercises into building muscle While the action of an isometric alone is not necessarily a significant muscle hypertrophy stimulus, it is the impact they have on muscle fiber recruitment and the efficiency of this into any other big exercise that you perform that holds the real impact these exercises can have on your muscle gains Learn to recruit muscle better into your big lifts by not forgetting to include isometrics into your complete routine From a mindset standpoint there are two other points worth mentioning The first is, don’t approach your workouts like exercise, but rather as training The difference between the two lies in the purpose behind it If you are just drifting from workout to workout without a plan, then you are exercising If you are following a path and know where you want to get to, the you are training The second is no matter how you slice it, there is no escaping hard work The only formula that will ever matter is that consistency plus intensity equals results You cannot skip scheduled workouts and lack consistency and think you should get great results Likewise, just showing up is not enough If you lack intensity in your training then you will never see the gains you are trying to achieve If you are looking for a complete workout program that puts the science back in strength and shows you how what to do step by step, be sure to head to the link below and start building muscle the smart way starting today For more workouts that will get you ripped while building lean muscle, be sure to subscribe to our channel below and turn on your notifications so you never miss a video when it’s published Build Muscle in 90 Days - athleanx com x my-workouts Subscribe to this channel here - youtube com user jd

9:3 avg

Download 5 “Old School” Ab Exercises You Should STILL Be Doing!! mp4 download free video

If you have forgotten about these old school ab exercises, then it’s time for a refresher I’m going to cover 5 abdominal exercises that will be a blast from the past but are still capable of delivering serious six packs to anyone that does them Each one will be broken down into the component reasons for why you need to put these back in your ab workouts starting today First up is the dragon thrust This ab exercise is a variation of the classic Bruce Lee move called the Dragon Flag The idea is that you are trying to keep your torso rigid as you extend it out at length The key differentiator between this and say a plank (another exercise that works on keeping the body rigid) is that this one requires the glutes and posterior chain muscles to fire instead of the anterior chain muscles to make it work We often get too much work in our anterior chain anyway and not enough on the backside, making this a tremendous core stability move you need to start doing again The second exercise is called the ab scissors This was a favorite lower ab exercise done by the bodybuilders of yore The key here is to position your body in the right way before doing the movement and then working on keeping it there for the duration of the exercise Here you want to sit at the end of a bench and lean back until your pelvis is in a posterior tilt This will engage the abdominal muscles The legs should be held straight out in front of you with the knees straight Simply lift one leg up to about 45 degrees from the floor and crunch your torso forward to reach a peak contraction at the top Unlike traditional lower ab exercises that require you lift your legs while laying on the floor, this has much less chance of tilting you into anterior tilt and stressing the lower back while at the same time keeping the tension on the abs at the moment you want it the most A traditional leg lift will get easiest at the top of the movement, not the ab scissor Next is the broom stick twist You’ve likely seen this out of every classic old school bodybuilder, but I’m not sure that they were doing it in the healthiest way for their backs This should not be a movement you do for high reps and with great range of motion Instead, you want to round the thoracic spine and posteriorly tilt the pelvis to limit rotation and keep it confined mostly to the thoracic spine From here, a small 20 degree twist in each direction is enough to fully engage the obliques and get an incredible contraction Be sure to lean back while doing this to increase the demands of the exercise The single sided dumbbell carry is one of the most traditional exercises you can do for your core That said, a carry with a dumbbell in each hand will negate the majority of the core benefits this exercise provides The offset dumbbell demands that the muscles on the opposite side of the torso contract to keep your shoulders level with your pelvis while you walk No matter how far you wind up walking with this, the key is to keep the pace natural and the body from tilting Finally, some think the captain’s chair ab exercises are somehow easier versions of the exercises done from a hanging bar This is true in only one sense and that is, on your grip That said, if your goal is maximum abdominal development then you don’t want your grip to be the thing that takes you out of the game in your ab workout Instead, let the chair bear the weight through your forearms and take your ab exercise arsenal to another level while you fry your abs with each move shown The key to ab training is not just to make sure you’re getting the most out of every rep you do but to make sure you’re covering all of the key functions these versatile muscles are capable of My new Core4 Abs program will do just that I’m putting the science back in ab training to get your abs and core not just showing, but stronger than ever before in just weeks You can find it at athleanx com via the link below If you haven’t already done so, be sure that you subscribe to our channel here on youtube at the link below and catch all of our latest ab exercise videos and follow along ab workouts to get a taste of what real core training can do for you It’s time to get a six pack and this time, keep it Build Muscle in 90 Days - athleanx com x my-workouts Subscribe to this channel here - bit ly 2b

7:42 avg

Download Golden Age Arm Workout (70's Era Classic Training) mp4 download free video

DISCOVER BLUE STAR NOW ➞ s bit ly 2BGS690 ___________________________________________________________________ This workout is a simple breakdown of 8 exercises - 4 for biceps, 4 for triceps, and is performed in linear fashion You will perform 3-4 sets of each exercise and perform the prescribed amount of reps for each set We’ll start off with heavier compound exercises to add more strength and overall mass to the arms, and then go for more chiseled definition with isolation exercises to finish them off Exercise #1 Barbell Cheat Curls (4 Sets, 6-8 Reps) Barbell Curls are one of the greatest exercises for packing mass on your biceps, but most guys these days simply don’t train with the intensity the Golden Era guys did The idea is to allow a little body english to get the weight up - not put yourself in a compromising position So let yourself lean into the curl a bit and use momentum to power the weight up Just be sure to stop once your upper body is perpendicular to the floor - leaning back further could result in a low back injury Exercise #2 Preacher Curls (3 Sets, 10-12 Reps) The preacher pad allows you to concentrate on peak contractions in the biceps Just remember to keep your arms pressed into the pad the whole time and don’t lift them up during the exercise The cheat curls are over, now it’s time for strict form Exercise #3 Dumbbell Curl “Drop-set 21s” (3 Sets, 21s) This exercise utilizes an old-school technique with some new-school science added to increase its’ effectiveness for building monster biceps With traditional 21s - you curl half way up from the bottom for 7 reps, then half way down from the top for 7 reps and finally 7 full range of motion reps The half reps are where you are the strongest and the full range your weakest, so to make this more effective, we’re going to perform it as a drop-set to maximally fatigue each portion of the lift Pick a weight you would normally use for 21s; then move up 10lbs from that Curl 7 half reps from the bottom, then drop those and grab the 40s, now rep out 7 half reps from the top, drop them, grab the lower weights and finish with 7 full range curls By making this small “new-age” tweak to this old staple; you dramatically increase the stress on your biceps and supercharge them for growth Exercise #4 Concentration Curls (3 Sets, to Failure*) This is one of the best isolation exercises for carving out definition and adding that extra pop to your bicep peaks Grab a weight you could normally curl for about 12 reps and rep out as many reps as you can until you hit failure, then switch arms Alternate back and forth for all sets until you finish and your biceps are screaming at you Remember, no resting the arm on your leg, keep it hanging free throughout the whole exercise Now that you made it through the biceps portion, time to attack the triceps Exercise #5 Close-Grip Bench Press (4 Sets, 6-8 Reps) This is one of the best mass building compound exercise for the triceps - the close grip bench press Grab the bar slightly inside shoulder width, lower to about 1 inch off your chest, keeping tension on your triceps, then drive the weight up to full lockout and flex the triceps at the top to really pack on that sleeve splitting mass Exercise #6 EZ Bar Skull Crushers (3 Sets, 10-12 Reps) The key with this is to keep your elbows pointed back about 30 degrees and lower the bar behind your head rather than to your forehead - this allows for a deeper stretch and better tension on the triceps Also remember to fully lock out at the top for a peak contraction Exercise #7 Triceps Dips (3 Sets, 10-12 Reps) Another monster mass builder for the triceps are triceps dips Keeping your torso more upright on this exercise and fully locking out your elbows at the top is the key to transferring the load to your triceps rather than your chest and front delts If body weight is too easy for you on this one, strap extra weight to a dip belt so that you can only get 10-12 reps each set Exercise #8 Triceps Kickbacks (3 Sets, to Failure*) Finally, to complete this arm attack, we’re going to finish off with triceps kickbacks This is one of the best isolation exercises to really complete those horseshoe triceps Grab a weight you can comfortably get 8-10 reps with and blast out as many as you can to failure, alternating arms back and forth, until complete and total exhaustion! And that folks, is your blast from the past for some serious arm mass! Add this into your routine 1-2 times per week and you’ll be stretching out those sleeves in no time! Until next time - keep training hard! ___________________________________________________________________ FOLLOW US Facebook ➞ s www facebook com BlueStarNutraceuticals Instagram ➞ s www instagram com bluestarnutraceuticals Website ➞ s www bluestarnutraceuticals com Blog ➞ radlab bluestarnutraceuticals

17:13 avg

Download How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program mp4 download free video

Learn some of Arnold Schwarzenegger s favorite classic bodybuilding exercises and preferred training techniques for building muscle Get the knowledge you need to train for mass! ► BodyFit Training Programs s bbcom me 2u3JxUc ► Shop Bodybuilding Signature Supplements s bbcom me 2R1Ykb3 ► Subscribe bit ly 2DK5lGD When it comes to bodybuilding, Arnold Schwarzenegger knows best His plan for quality mass and extreme strength isn t complicated In fact, it s steeped in the fundamentals and old-school exercises that should be at the heart of everyone s program It s a surefire road to growth, but it s fraught with pain and struggle If you want to learn bodybuilding from the world s best bodybuilder, you re in the right place | Basics Are Best | "The biggest mistake being made in bodybuilding today is that people aren t covering basic exercises," says the Austrian Oak And by basic, Arnold doesn t mean easy Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform Arnold disapproves "Today, when I go in the gymnasium, I don t see any of the kids learning about the clean and press, or the snatch, or the upright row from the floor " Schwarzenegger s insistence on the essential lifts is not due to some grandfatherly desire to live in the past It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn t take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history Get back to your bodybuilding roots and experience unbelievable growth | Arnold Schwarzenegger s Training Tips | Chest "There are three chest exercises that should always be done," Arnold says "The bench press, the incline bench press at different angles, and the dumbbell flye " Back "For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row Any kind of rowing movement will give you that thickness Those are the exercises I relied on from the beginning of my career to the end " Arms Arnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps "For triceps," Arnold says, "we did a lot of narrow [close-grip] bench press in the early days And then triceps push downs and overhead triceps extensions later " Shoulders Arnold s shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses "We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top Now those are called Arnold presses " Legs "The squat is the most important exercise to create big thighs," says Arnold "I did back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls " Abs "The regular training we did for abs was just leg raises, knee raises, crunches, and sit-ups We all believed in doing 500 reps of Roman chair sit-ups " #Bodybuilding #Arnold #Motivation #BodybuildingMotivation #ArnoldSchwarzenegger ­ | Follow Us | ► Twitch bit ly 2q1dttE ► YouTube bit ly 1RSJFa4 ► Facebook on fb me 1lomhpr ► Instagram bit ly 1LzBxab ► Twitter bit ly 1RSJQlL ► Google+ bit ly 1NRe8qu ► Pinterest bit ly 1OOZgY4 ► Spotify spoti fi 1NRebm0 We are Bodybuilding com Your transformation is our passion We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group We provide the technology, tools and products you need to burn fat, build muscle and become your best

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