Training for Huge Lats!!

Below is a FREE Training Program that is designed to target and grow your Lats. If you are struggling to grow your wings or just simply want to change-up the pace, Look no further.

 

Here are some rules to keep in mind before you start, too get the most out of your workout.

1. Don’t worry about massive weight (Not the Point when targeting lats)
2. Always Contract the lats (If you find yourself just slugging the weight with no real squeeze then you’re doing it wrong)
3. keep your rest periods short and sweet (30 seconds to a minute)
4. Please see Rule number 2

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#1 Wide Grip Lat Pull Downs (Super Set with Straight Arm Pull Overs)

(5 Sets of 10-15 Reps)

Make sure your thumbs are pointed out

  #2 Wide Grip Pull Ups

  (3 Sets of 10-20 Reps)

Chin should meet the bar with your chest pointed out for maximum contraction 

#3 Yates Style Bent Over Rows                                                                                

(3 Sets to Failure)

Back must be at a 90 degree angle

4# Hammer Strength Row

      (3 Sets of 10-12 Reps) 

Make sure your chest is placed firmly on the pad with each contraction 

5#  Seated Row Machine

       (3 Sets to Failure)

To target your lats grip the bottom handel and have your hands facing up

3 Bad Chest Training Habits

The Chest the picture perfect muscle group that everyone wants to develop! (Besides the biceps) but that is besides the point. When it comes to creating a master peace of a chest we tend to fall under many misconceptions and straight up bad habits that hider our progress!  Here are 3 Bad Chest Training Habits you should avoid!

 

# 1 TOO MUCH WEIGHT AND NO CONTRACTING

“Do I make my point?”

We all have herd the phrase “How much you bench bro?” and quickly we enlighten our friend or stranger with a glorious number that would impress many. Yes there is nothing wrong with lifting an enormous amount of weight from time to time. Also yes strength  is important when it comes to gaining muscle, But this too can hinder your goals of putting on some great size. When we load up the bar with too much weight we tend to leave our form on the back burner and let our ego go to the front lines. This results in maybe 5 to 6 reps with little to no stimulation of the target muscle. Chest Training requires contraction of the pecs PERIOD. In most cases you will see guys complaining that there chest wont grow and the only real result is in there triceps and shoulders (This is do to Strict pressing moments and less focus on the pectoral  contraction). Case and point you grow what you contract! Lighten up on the weight and get contracting on the pecs!

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# 2 Relying On Pressing Alone

“How much you bench bruh?”

To address the Bros reading this or any Newbie for that matter when it comes to developing a chest there are many myths that may have crossed your path. One of them being that pressing alone will build you a great aesthetic chest. Now I am not knocking pressing movements they play a huge role in building such Perfection on a torso that is a fact! However it is not the be and all of your overall progress. Utilizing different variations of Chest Fly’s and even Dumbbell  Pull Overs for that matter will bring out the greater detail in the chest. Helping to produce fantastic striations  in the inner chest and so forth. Also doing these will trigger different muscle fibers to fire off and stimulate more growth within the pecs. Variety is Key! So stop being boring! 

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# 3 Less is More

Now iv been very outspoken about Over Training stating that the masses have over exaggerated and over hyped this concept of over training. Regardless if you disagree with me on the issue or not that is not the point. The Pecs are a muscle that cant take much abuse like the Back or Legs can. They are meant to be trained with quality intensity not long drawn out training sessions that last a good two hours.I was guilty of this for years I would train for up to two hours at a time. I could not understand why my chest would not grow, once I slowed down and trained with a more quality approach my chest began to truly grow! Yes chest is fun to train I agree!! However if we beat up the chest over the capacity that it can handle the stress wont allow the Pectorals to grow at its full potential! Keep a good pace and train with quality not quantity. 

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           If you get anything out of this article let it be this, Forget about weight and focus on contracting your chest.  Mix it up don’t just rely on presses to complete your training, complement them with alternative movements fly’s ect. Lastly Stop the long training sessions remember this is quality not quantity. Hope this helps everyone! You know the deal love your Body, love your Mind and love your Soul God Bless and Stay Happy 

 

 

 

Top 5 Tips to Fall & Stay Asleep!

We all have been there getting ready to fall into a deep slumber, Your bed cozy and comfortable! Your body wrecked and tired form a long days work and you long for a nice 8-9 hours sleep. Tucking yourself in and saying goodnight and goodbye to a long day your head hits the pillow, all of a sudden your mind is tackling the next days endeavors and for next couple hours your mind is racing  with no finish. Have you been there?

Here are Fitness For You’s Top 5 Tips to Fall & Stay Asleep!

# 1 Ditch the Technology

Its hard I know we all want to check our email, scroll through Facebook (for hours), and like the latest photos on Instagram before hitting the sack. However doing this will keep you from falling asleep and staying asleep. The blue light from your Phone or Tablet ect stops your Melatonin from naturally firing in your brain. Witch will leave you tossing and turning all night! So ditch the Tech at lest an hour before you hit the hey!

# 2 Your Room Should Be a Comfy Cave

Lets get one thing straight everyone has had there room in which they dwell either messy , hot , cold , smelly , ect. NONE OF THAT WILL DO! The room/Bed you sleep in should be for two things, Hot Steamy Romance and calm cool slumber, thats it! anything more and we train our brain that the bed/room is for Studying , answering Emails and other stressful things. Your brain will associate bed with stress and that means Say “Bye Bye”  to your 8 hours of mindful sleep!

#3 Stop Eating Large Meals before Bed

Late night eating and snacking is an extremely common cork the many people have. the fact of the matter is who doesn’t want ice cream and tacos late at night while binge watching your favorite Netflix show? Is that just me? Doubt it! You know who you are! Eating this late can cause indigestion which will keep your Digestive system running for the next couple of hours and the result will be a restless night trying to figure out why you cant sleep and why you cant stop farting (dang Tacos). If you need something to hold you over during the night have a small protein filled snack, such as Greek yogurt, Cottage cheese,  ect.

#4 Get Ready To Chill Out

Too many people go 90 miles an hour right up until they hit the sack. Rushing to bed like this will have you swimming in the days stress all night! Prepare yourself for bed an hour or two before hand. Go to a darkly lit room read a book, listen to some calm music, wright in a journal (which is very beneficial). The fact of the matter is you need to calm your brain and body down before rest! This is going to help you fall asleep faster so chill out before bed!

#5 Supplementation

Last but not lest Supplementation. To make this abundantly clear this is not the be end all to help you sleep and should not be. Using these supplements on top of the tips stated above are clear cut strategy to fall asleep! Natural Products such as  Melatonin and L-Triptifan are proven to aide in healthy slumber (consult your Doctor before using any supplement). One of my personal favorites is called The Iron Dream for the Arnold Series, I enjoy this product tremendously for its ability to help me fall and stay sleeping.

All & all us humans need sleep to truly function, to grow and to stay healthy! These tips will give you what you need to combat your restless nights! You guys know the deal Love your body, Love your mind, and Love your Soul! Stay Happy!

Is CARDIO Really Effective????

We Have All Been There

• Lady’s and Gentlemen lets face it, Both genders have a specific Relationship with the term Cardio, Or as i like to call it Cardiovascular Training. Now Lady’s does this sound familiar? You wake up on a beautiful Saturday afternoon ready to get your workout on, you jump in your car and off you go to your local Gym. Once there you scan in and take a “sharp” left (seemingly avoiding any form of testosterone in the area) and make your way to the Cardio section. In the Span of your 45 min indever you manage to hit the elliptical, the treadmill, and found time for the stair master! Just like that you are back at home getting ready for your day. Sounds Good Right? Bare with me and read on! Now Guys does this sound familiar? Its a Beautiful Saturday  and your ready to get your lift on! Chest? Back? Arms? Legs………How about them shoulders? you take your Pre workout and you are off to the gym. Once there you scan in and take a Sharp Right (completely ignoring the Cardio Bunny’s, or in some cases just being a creep half watching them) and you make your way to the free weight section. in the span of about 45 min your lifting indever is over and you are back at home. Sounds like a fine day right? Male & Female Seem to be in a divided world when it comes to training. 

Lets get one thing straight

• For those of you who reside in the land of Cardio needs to understand this one thing. Cardio is great, but utilizing only cardiovascular training is the equivalent of building a house with just a hammer! (you need more tools) Running on the treadmill Day after Day will do one thing, and that’s make you a smaller version of yourself. some of you will say “WELL YEAH THAT’S WHAT I NEED” but understand you will not have the quot unquote “Muscle TONE” most women are looking for. Weight Training will help you build the muscle tone you are craving, and NO you will not get BIG AND BULKY you don’t have the hormones to do so. this approach will help you attain the Beach Body you are looking for! Now you men are probably thinking “Well that’s fine i don’t need to get smaller i just want to get huge”. Now let me explain something that will most likely blow your mind, the whole Building a house with a hammer Theory apples to you too. Cardiovascular training helps withblood circulation in the body witch will in turn, help you keep unwanted body fat off and help your body grow! Yes i said it grow! Your muscles need blood to grow! It caries Oxygen and nutrients all the good stuff you WANT and NEED!

 My Point

•   You need an over all balance between Resistance training and Cardio vascular training , both are Great for creating the master piece which is your body. You cant build a great house by only utilizing one tool in the shed, and you cant build a great body with only one type of training.