Wednesday, December 30, 2009

Did you see what's coming in 2010?




No, these aren't words to describe the latest train-wreck reality show on TV...

...instead, these are just 3 of the amazing new workouts coming in 2010 from Turbulence Training.

2010 is going to be one of the most exciting years of your life when it comes to workouts because Craig Ballantyne, creator of Turbulence Training has just released his 2010 cool workout line-up.

With names like Adrenaline, Addiction, Transformation, and many others, you just know they are going to be the best workouts you've ever done.

Craig also has a huge list of exciting updates for 2010 that you're going to love. Check them out on his blog here:


There's going to be a lot of crazy adventures and you're going to burn fat with Adrenaline, Addiction, the new Hard-Core program, and 21 other workouts...

And let him know on the blog if you have any workout suggestions,

Arthur M.

PS - There's just one thing...

...these workouts are ONLY available to Turbulence Training Members.

But you can become a TT Member for free for 30 days when you grab your copy of Turbulence Training for 50% off today:


And soon you'll have the TT Transformation program too.

PPS - Craig promises that the TT Transformation program will be out by January 15th, 2010...

...just in time for you to use for the 7th TT Transformation Contest where you could win up to $1000 just for losing your belly fat.

Find out more when you become a TT Member today.

But hurry, the 50% Turbulence Training sale is only available until Friday, January 1st.

Friday, December 25, 2009

4 Common But Useless Fat Burning Exercises

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

Here they are...


      USELESS EXERCISE 1: Walking Dumbbell Lunges


Okay ladies, this one is for you... although guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs... but it's a joke. It's something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here's how to perform lunges:  On a Smith Machine, with pretty heavy weights... one leg at a time. Do 2-3 sets, or do them in the 7 Minute Body-style workout fashion. Finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

Jon Benson covers exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here: ----- >


      USELESS EXERCISE 2:  The Sit-up


I'm shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

Jon Benson never trains his abs more than 3-5 minutes. Today his ab workout took 3 minutes and 12 seconds to complete. And he states that his abs are sore!

But without the nutrition plan, forget it... he'd never SEE his abs at all. He'd just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is The Every Other Day Diet plan, found here: ----- >

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)... and that's really all you need.


      USELESS EXERCISE 3:  The Bench Press


Jon Benson  states, “I'm going to get a lot of flack from the guys out there who love to bench, but I'm here to tell you that this exercise for bodyshaping is all but worthless.”

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that's for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you're set. Again, you only need about 7-14 minutes of chest work tops to get the job done.


      USELESS EXERCISE 4:  Most Cardio Exercises


Yep... saved the best for last.

Here's a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time... UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here's how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. "Burst" for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

Arthur M.

P.S.  You can get both books, The Every Other Day Diet plan and 7 Minute Body, for a big-time discount by going here and watching this presentation: ----- >

Tuesday, December 22, 2009

How to Have More Energy

By: By Kardena Pauza

How to Have More Energy

If you eat a larger than normal meal or a calorie dense meal, do you notice how tired you feel afterwards?

This is what I call FOOD COMA.

This is where you get extremely tired and you start to regret stuffing yourself, but it’s too late the DAMAGE is done. You can barely keep your eyes open and all you want to do is crawl up into a ball and go to sleep. You can’t focus or concentrate on work and even a simple conversation takes effort. All you want to do is lie down.

So many people have this experience on a daily basis. In fact, I was just like this during high school when I would gorge on fast food and pizza and junk.

But this is not how your body should feel after meals.

With the Vegetarian Lifestyle, you won’t be sleepy after you eat. In fact, you’ll be alert, mentally sharp, and physically ready to take on the world.

By eating high nutrient low calorie foods, you will eliminate the side effects from food comas. I guarantee you’ll have more energy with the Veggie Meal Plans diet than you have on any other diet – simply because you will NOT be restricting your calorie or nutrient intake – in fact, you’ll be able to fill yourself up with our delicious foods.

I love making smoothies because they give me so much ENERGY in the morning.

I’ll blend different fruits and vegetables with a little protein powder to make easy to digest and energizing drinks. I’ll also add a tiny bit of fresh ginger to give it a zing and anti-inflammatory properties. You won’t get the same energy or health benefits from a plate of bacon, eggs, and white-flour pancakes!

I also love to make fresh, flavorful soups. And it’s easy too.

I make soups in the blender or food processor, such as a simple tomato gazpacho soup, or Mexican green soup, or an Asian inspired coconut curry soup. These soups can be warmed on the stove or eaten at room temperature. These foods are full of life! I use everything from carrots, celery, broccoli, cilantro, basil, onions, coconut, apples, oranges, lemon, and a variety of spices.

I make these really great wraps using a low-carb tortilla, romaine lettuce leaf, or a collard green leaf as the wrap shell.

Each wrap is lovingly filled with fresh veggies like spinach, sprouts, green onions, cilantro, avocado, tomatoes, and then I add hummus, salsa, or herb seasonings/salt.

I also make a pate from sunflower seeds and spices, tempeh, or seitan, which makes the wrap filling, very nutritious, and energizing!

These are just a few ways in which you can fill up on nutrient-rich foods that will leave you energized and feeling great day after day.

Monday, December 21, 2009

Fat Burning Cardio Workout Secrets

If you're spending 30-45 minutes a day on the treadmill, or gauging the quality of your workout by how many calories the elliptical machine states that you've burned, then I have bad news for are slowing your fat loss results considerably.

Just say NO to cardio.

If you do, you can end up like these fat loss success stories:


The quickest way to burning fat is not to work out in the "fat burning" zone or to do endless amounts of long, slow, boring cardio, but instead to ramp up your workout intensity.

And the most proven way to do that is with short burst exercise in the form of interval training. That's the cardio secret to getting more results.

With interval training you'll do short burst exercise for 30-60 seconds followed by 60-120 seconds of light recovery.

It's that simple. 

In the case of 30/60 for example, you would do 30 seconds of burst exercise followed by 60 seconds of light activity and repeat that up to six times.

This type of interval training is perfect when added to your Turbulence Training resistance supersets and you'll transform your body, just like these fat loss contest winners:


Who knows, it might even be you who wins the $1000 grand prize in the 7th Turbulence Training Transformation Contest that starts on Sunday, December 27th, right after Christmas.

In the meantime, get inspired by these amazing men and women and get ready to use the interval training cardio secret to burn fat in 2010.

Arthur M.

PS - The 7th TT Contest starts on Sunday, December 27th.

It starts right after Christmas, and it could be your chance to win $1000 just for losing your belly fat and transforming your body.

Saturday, December 19, 2009

Lying Side Dumbell Flyes

Lying Side Dumbell Flyes For Maximum Chest Contraction and Sharp Chest Cleavage

By Nick Nilsson

Note: This exercise is an excerpt from Nick's new book "The Best Chest Exercises You've Never Heard Of"...53 unique exercises and training techniques for the chest. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!


If you're training with just free weight, it can be tough to find an exercise that really targets the inner pecs to get that pec cleavage thing going. This one is all about hitting that peak contraction position that really targets the inner pec area.

THIS exercise gets around the problem of having no cable equipment to hit that inner chest area by using just a dumbell and a's all about how you position your body.

And that's pretty easy, too. You just lie on your side on the bench with your shoulder off the end, holding the dumbell in one hand. You should be far enough up on the bench that your arm is hanging off the end, i.e. the end of the bench is a few inches from your armpit. You'll see this best in the video below.

To perform the movement, keeping your elbow slightly bent but LOCKED (this is not a curl!), you bring the dumbell up and around in front of you until it's even with your other shoulder.

As you bring the dumbell up and around, try to imagine like you're scooping out a bowl. When you get to the TOP, imagine like your trying to push that dumbell up towards the ceiling.

Hold that top position for a few seconds on each rep and SQUEEZE the crap out of your pec.

Because you're lying on your side, you won't get much resistance at the bottom but you will get a HUGE contraction at the top.

Be sure to start out lighter than you think you'll need to with this one. I'm using a 25 lb dumbell in the demo here - it's more about feel than weight. The leverage is not great but the effect on the chest IS, when you get that squeeze going.

Perform all your reps on one side then switch over to your other side.

This one is great for carving up the chest - it's not a "building" exercise but a "definition" type of exercise (i.e. it's not going to burn fat directly from the chest but it will help improve the overall appearance of the pecs by helping fill out the inner area and increasing muscle density from the squeezing).

The other great thing about this one is something I mentioned above...the ability to hit the inner chest without having access to a cable setup or a pec deck machine. All you need is a dumbell and a bench...and honestly, if you're in a hotel room, use your bed as a bench and your luggage for resistance!

About the Author:

Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He's published 9 books on weight training, including his most recent - "The Best Chest Exercises You've Never Heard Of"

Visit his site now to learn more about how this book can take your chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!

Friday, December 18, 2009

Power Rack Weighted Push-Ups

Power Rack Weighted Push-Ups - An Easy Way To Get MORE Out Of the Push-Up

By Nick Nilsson

Note: This exercise is an excerpt from Nick's new book "The Best Chest Exercises You've Never Heard Of"...53 unique exercises and training techniques for the chest. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!


This exercise is a GREAT way to add resistance to the push-up and get the bodyweight-exercise benefits of the push-up.

If you can do more than 15 reps of push-ups, they won't build a whole lot of muscle. But when you add significant resistance, they can be even better than heavy bench press for adding mass and strength. Moving your body through space means greater muscle fiber activation and greater functional strength.

This setup allows you to easily add as much (or as little) weight as you want to the exercise! (and it beats trying to find a person to sit on your back).

First, you'll need a power rack - set one safety rail near the very bottom (this is where your feet will be placed - maybe one or two notches up) and one about 2 to 3 feet or so off the ground (this is where your hands go).

If you don't have a rack but have a Smith machine or other adjustable-height bar setup, you can very easily use this exercise as well...just set the Smith bar higher and set your your feet on a bench or other low object. The reason you'll need to get your feet up is that otherwise the plates are probably going to hit the floor at the bottom of the rep.

To add weight, you'll need a dip belt - I'm using 90 lbs on the belt in the demo here. Start by getting the weight around your waist.

** Now here's the won't be leaving the weight on your waist. Instead, squat down and rest the weight plates on the ground - now slide the belt up to your mid-back. This will place it closer to your chest and shoulders and take any potential stress off the lower back during the exercise.

Basically, you're putting the weight closer to where your body is supporting it so that you're not putting pressure on the lower back.

Set your hands on the higher rail - right out to the sides near the uprights (or wherever is comfortable to you for a push-up).

Now step back and put your feet up on the lower safety rail. Your body should be in a pike position (slightly bent at the waist) - this will be the easiest on your lower back. At the top of the exercise, notice how my back is almost horizontal - these two things (along with the belt being higher up on my back) make this easy on the lower back. The pike position really takes the stress of the back and puts it on the chest.

Lower yourself down to the bottom of the push-up position then push back up, just like you were doing a regular push-up on the floor!

Because you're able to add pretty much as much weight as you like or need, this is a VERY useful exercise. If you ever can't complete a rep, all you have to do is step down and you're done. This makes it an ideal way to really work the push-up hard and get the "bodyweight exercise" benefits of the push-up while still getting the "progressive resistance" benefits of a free weight exercise.

Now check out the video!

About the Author:

Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He's published 9 books on weight training, including his most recent - "The Best Chest Exercises You've Never Heard Of"

Visit his site now to learn more about how this book can take your chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!

Wednesday, December 16, 2009

How to Feel Your Pecs Actually WORK When You Do Chest Training

Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training

By Nick Nilsson

Note: This article is an excerpt from Nick's new book "The Best Chest Exercises You've Never Heard Of"...53 unique exercises and training techniques for the chest. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!


One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!

And when you can't feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.

So enough about the do you FIX it?

I've got a number of techniques for you to try out, some of which may work better than others for you.

But they should get you well on your way towards the chest development you're looking for.

1. Pre-Exhaust Training

When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.

So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.

The idea here is to "pre-exhaust" your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.

When you have to stop, it's going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.

2. Feeling The Flye

Now, the pre-exhaust training is all well and good...but what if you can't feel your pecs even doing FLYES? Pre-exhaust won't be much help.

The first thing you need to do is get off the flat bench and onto a Swiss Ball.

Get into position on the ball and wrap your entire back AROUND the ball. Don't just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.

To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).

The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.

THEN do a dumbell flye.

Imagine on the way down like you're trying to push your chest up to the ceiling. And imagine on the way up that you're wrapping your arms around a big tree.

When doing flyes, don't hold the dumbells perfectly parallel to each other...hold them at about a 45 degree angle to your body (thumb end in closer to the head - pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.

3. Tilt the Dumbells

When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in...if the dumbells were pitchers or water, it would look like you're pouring them on yourself.

This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.

4. Concentration Flyes

These are done standing, in a bent-over position, with light weight. They're a great exercise for developing that "feel" in the chest. They won't build a chest - just assist in getting that connection.

Grab the dumbell and bend over a bit.

Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.

Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.

Remember to go light on this one - it's not about building but developing that mind-muscle connection. And be absolutely sure you're NOT bending your elbow - the movement must occur only at the shoulder.

5. The Rolled-Up Towel Trick

This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.

Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.

Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).

It's not particularly comfortable but it's a great teaching tool to force your body into the proper position.

6. Stop Trying To Go So Heavy

Half the time, you're probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.

When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn't part of that A team, it won't be called upon.

7. Don't Grip So Hard

One of the things I've noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.

Try easing up on your grip a little - not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.

8. "Shocking" High-Rep Training

This is best done on the very first set of your workout with NO warm-up. You're going to just be using a moderate weight, so don't worry about not doing a huge warm-up. If you have a decent amount of training experience, you'll be just fine.

We're going to literally "shock" your chest muscles into responding here. Load the bar with (or select dumbells) a weight you'd normally be able to get about 12 to 15 "strict" reps in your regular workout.

Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don't worry if your form isn't perfect...just hammer the reps out.

And when I say crank, I mean CRANK...don't bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep...and don't even think about slowing down to get the negative.

The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.

And this emergency idea is why you're not going to do a warm-up...we want it to be a TRUE emergency situation where you go from zero to kablammo!

ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won't be able to get nearly as many reps and it won't have the same emergency effect on your body.

9. Static Contraction Holds and Pushes

This can be done on almost ANY chest exercise...though it doesn't work too well on dumbell flyes or presses. It works best on cable crossovers or pec deck, where the tension is greatest at the top, when the arms are close together. It's also pretty good on barbell bench.

A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.

This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don't normally get during a standard exercise.

And those pushes I mentioned?

As you're holding that static contraction, have a partner push down on the weight stack (if you're on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It's basically another emergency situation.

When using cable crossovers, have your partner put their hands in between yours and push outwards really quick. If you're doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.

A couple of these pushes is all you need.

10. Cable or Band Push-Ups

This technique combines two type of resistance - a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it's CRAZY how much tension you'll get on your pecs.

(spoiler alert - this is an exercise taken directly from Nick's book!)

It's like combining a static hold with a dynamic exercise - two types of tension, both targeted on the pecs.

For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles.

Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.

The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you'll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.

It's a two-for-one exercise that will light up your pecs FAST.

You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.


I have to say, if you've not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few "chest" days and just trying all these techniques to see which ones work best for you.

About the Author:

Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He's published 9 books on weight training, including his most recent - "The Best Chest Exercises You've Never Heard Of"

Visit his site now to learn more about how this book can take your chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!

Tuesday, December 15, 2009

How To Do The Perfect Bench Press Rep

By Nick Nilsson

Note: This article is an excerpt from Nick's new book "The Best Chest Exercises You've Never Heard Of"...53 unique exercises and training techniques for the chest. If you're looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!


The Flat Barbell Bench Press is one of the most popular exercises in the gym, yet how many people know the most important techniques for maximizing strength and power during each rep?

In this article, you will find solid tips without the fluff. These tips will instantly help you to improve your bench press RIGHT NOW! You don't need any special equipment to use these techniques, just a willingness to learn.

1. The perfect bench press rep starts without any weight on the bar. Why no weight? The first thing you need to do is determine your proper hand spacing on the bar.

Lie down on the bench and unrack the bar as you normally would. Lower the bar to your chest and have a partner take note of the orientation of your forearms. For optimal power, your forearms should be as close to vertical at the bottom of the rep as possible. Adjust your grip accordingly and take note of where your hands are in relation to the smooth rings on the Olympic bar.

The reason for this is simple: if your hands are placed wider, some of your pushing power will be expended pushing outwards rather than upwards. If your hands are placed closer, power is expended pushing inwards. When your forearms are vertical, the vast majority of your power goes to pushing the bar directly up.

2. Now that you have your grip properly positioned, put some weight on the bar. Lay back on the bench and plant your feet firmly on the floor. Your knees should bent at about an 80 degree angle (I will explain the reason for this later - this tip has an accompanying picture). DO NOT place your feet up on the bench. You will lose stability and potential power by doing this.

Place your hands on the bar in the grip width that you determined previously.

A technique that I like to use to lock my shoulders into the position for maximum strength and stability is as follows:

Instead of placing your palms on the bottom of the bar, place them on the back of the bar (this tip also has an accompanying picture).

Now, without removing your grip, rotate the bar down so that your palms are now directly under the bar. This has the effect of placing your shoulders into their most stable and strong position. It will almost feel as though you are "locking down" your shoulders.

As you are rotating the bar and locking down your shoulders, lift your torso slightly off the bench and force your shoulder blades together tightly underneath your torso.

This will force your shoulders back and puff your chest out, placing the pectorals in a position where they have a more effective line of pull. It also has the added bonus of making your torso thicker, reducing the distance you need to press the weight.

These pictures illustrate the shoulder-locking tip that is done just before lifting the weight off the racks.

  • At the start, the hands are placed on the back of the bar rather than the bottom of the bar.

  • Before you begin the rep, rotate the bar so that your hands are under the bar.

  • This movement "locks" in the shoulder joints, placing them in a more stable position.

Bench press hand positionBench press hand positio

Keep your shoulder blades squeezed tightly behind you for the duration of the set.

3. Remove the bar from the racks and tighten up the muscles of your torso. Begin lowering the bar under complete control to a point at the bottom of your sternum (about even with the bottom of your sternum, a.k.a. the breastbone). Imagine as though your muscles are springs storing up all the energy of the weight lowering and getting ready to explode it all back out. Inhale as you lower the bar and feel it tightening up your chest.

Lightly touch the weight to your chest. DO NOT bounce the weight off your chest! This can cause injury in the form of cracked ribs or even snapping the tip of the sternum (a little bony protrusion known as the Xiphoid Process). It also diffuses the tension you've built up in the pectorals, reducing the effectiveness of the exercise for building strength and muscle mass.

4. As you start to change the direction of the bar and begin the press up, drive with the legs. This is a technique that most trainers do not know about. It's strange to think about it but your leg power can actually help you bench press more weight!

This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs.

Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench.

With an empty bar you probably will be able to slide yourself up the bench. When you have a loaded bar, however, the weight will keep you from sliding and the pushing power from your legs will get transferred through your body and into pushing the bar up.

This is what's known as driving with your legs. It can really beef up your power out of the bottom of the rep.

5. Exhale forcefully through pursed lips as you continue to push the weight up. This will help maintain your torso stability better than simply exhaling all at once.

Keep your feet firmly planted on the floor even if you start to struggle with the weight. The moment you lift your feet off the floor, you break your base of power and the odds of you completing the lift diminish greatly.

If you have a tendency to shift your feet around, try placing 2.5 pound plates on your feet. This is not to weigh your feet down but to help you be more aware of what is happening with your feet. If a plate falls, your foot has moved. Strive to keep those plates in place.

The bar should follow a slight backwards arc as you press it up, moving from your lower rib cage to over your face at the end of the rep.

Be aware of your sticking point and try to drive the bar through it rather than letting the bar slow down as you come up to it. There are many training methods for working on sticking points that I will delve into in a future article.

6. Power the weight up to lockout. You have just completed the perfect rep! Now do it again!!


Using these techniques can add immediate poundage to your bench press. Your chest will thank you for it!

About the Author:

Nick Nilsson, also known as the "Mad Scientist of Exercise," has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He's published 9 books on weight training, including his most recent - "The Best Chest Exercises You've Never Heard Of"

Visit his site now to learn more about how this book can take your chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!

Monday, December 14, 2009

Top 5 Holiday Nutrition Gifts

With Christmas gifts and New Year's Resolutions only a few weeks away, here are the top 5 nutrition gifts that you can give or receive.

#5 - A supplement store gift certificate

You don't need anything fancy, just a multi vitamin, greens powder, and maybe a quality vegetarian protein powder. But the cost of these can add up quick, so a gift certificate to a reputable store can really help.

#4 - Food Dehydrator

You can dry fruits, vegetables, and herbs, as well as make raw food recipes with a simple food dehydrator. It's a perfect gift for someone who loves adventurous food preparation.

#3 - The book, "High Raw" by Kevin Gianni

Kevin has put together an amazing book about eating raw, including tips on how to make the transition. Kevin chronicles his story, including how he overcame illness and increased his energy by switching to a vegetarian and eventually raw diet.

#2- A blender to create delicious blender drinks and meals

For about $60-$100 you can get a machine to blend up fruits, veggies, nuts, protein powder, and seeds to create a nutrient dense complete meal to overcome busy mornings or to create the perfect snack or dessert. Once you get started "blending your nutrition", you'll be amazed at what you can create.

#1 - Easy Veggie Meal Plans

If you want to take your vegetarian eating to the next level, or if you simply want to learn how to go without meat in your diet, I have great news.

You can get - or give - an amazing 90-day easy vegetarian meal plan from veggie nutrition expert, Kardena Pauza. You'll discover everything you need to know about following a veggie nutrition plan - it is a LOT easier than you think - and it works fast!

Click here to get started with the Easy Veggie Meal Plans:


And remember: This program is guaranteed to work for you. You have nothing to lose - and it is the perfect program for anyone in your family or group of friends who wants to lose fat without animal products.

So those are the 5 best nutrition presents you can give – or receive - this year.

Happy Holidays!

Arthur M.

P.S. - With the Easy Veggie Meal Plans program... also get:

The Vegetarian Lifestyle Quick-start Guide

You'll discover everything you need to know to get started on the Veggie Lifestyle, and you'll avoid "rookie mistakes" or worse, avoid falling back into your old bad eating habits.

Click here to get started with the Easy Veggie Meal Plans:


P.P.S. This posting is intended to make you aware of the availability of this program. It’s not a personal endorsement! And as always please note the Compensated Affiliate Disclosure at the sidebar!


10 Tips For a Happy and Healthy Holiday

The Dad Fitness Top 10 Tips For a Happy and Healthy Holiday
by Sean Barker, CPT

1. Get Real

Once Christmas Eve hits forget about LOSING weight for the next few weeks and focus on GAINING some quality time with your family and friends. Wether its the numbers on the bar or the numbers on the scale you need a mental break as well as a physical break from all those ball busting efforts with the weights. Get in as many short workouts as you can during the 12 days of Christmas and get back on track come January 5th.

2. Fit Finances

Most of our pockets took a hard hit from the economy this year so make sure to create a holiday shopping budget that you can stick to. Put aside the amount in CASH for each person on your wish list and find a gift based on the budget allowed, not the other way around. Don't be left lifting heavy credit card bills come 2010.

3. The Man With a Plan 

"If you fail to plan, you plan to fail". Decide what reward meals you are going to have such as Christmas Dinner, New Years Eve or the office party. Stick to a couple special occasions and follow a healthy plan for the days in between to avoid the bad tasting food guilt.

4. Size Does Matter

If you're hitting the belly busting buffet at your next holiday party, use the smaller appetizer plates so you can fill up your plate and not feel bad about going back for seconds as it will only equal the caloric equivalent of one dinner plate of food.

5. The Gift of Gravity

I know the gym will probably be closed a lot during the holidays. But remember with bodyweight exercises you don't need to go to the gym to burn up some extra calories.  Before you start your busy day of putting up Christmas lights or getting some last minute shopping done, drop down and give me 20! With some basic bodyweight exercises of pushups, prisoner squats and abdominal planks you can get a great workout done in less than 15 minutes with NO equipment. Or you can save your energy for the dance floor!

6. Think Before You Drink.

If you are drinking down some Christmas cheer, beware. One regular beer contains 150 calories and a glass of eggnog 350 calories! Stick to light beers, spirits with diet soda or a glass of dark red wine. Make sure to drink a tall glass of water before bed and upon waking to avoid a "heavy head" the next morning.

7. Mingle Don't Pringle.

It's hard to have a decent conversation with a mouthful of potato chips, so focus on the festivities, not the food. Enjoy good conversation and catch up with some old friends that you haven't seen much all year - you'll spend less time eating and more time enjoying yourself.

8. Don't Run on Empty.

Don't allow yourself to go too long in between meals. If you let yourself get too hungry especially this time of year, you will pay for it dearly when you try to tighten your belt come January. Make sure to eat your 3 regular meals each day plus 2 snacks to keep you shopping without dropping.

9. Winter Workouts

If you are lucky enough to have a white Christmas in your neck of the woods put it to good use, everything is just plain harder in the snow. Even walking through a couple feet of snow gets you huffing and puffing which means you burn a ton more calories! Get outdoors with your family during the holidays for some sliding, skiing or skating, which are all great winter time workouts.

10. Smart Snacking

When you are entertaining guests or you are attending parties elsewhere you can still enjoy some finger foods, just be smart about your choices. Avoid the artery clogging chips, dips and deep fried foods. Chow down on fiber filling veggies, protein rich cheese, shrimp and nuts and even some dark chocolate and fresh fruit for added antioxidants.

Get your FREE report "The Truth On Fat Loss, How To Finally Lose That Beer Belly" from Sean Barker at

Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit

Thursday, December 03, 2009

How To Keep From Gaining Weight When Injured

What do you do if you were just making great progress in your training and then all of a sudden you get an injury? Let's say that you lost a ton of weight, were getting really excited and then you develop shin splints or perhaps you twist your ankle. Are you doomed to put all that weight back on because you can not do cardio any more? What are your options?

You can read the rest of this article or view it (pretty much word for word... almost  in the video below.

I think this is just a case of thinking that there is only one way to tackle a challenge. Most people think that in order to lose weight or better yet "fat" to be more accurate, that you need to do cardio. They think you need to run, bike or get on the elliptical machine every day in order to stay lean.

While doing lots of cardio will burn calories and it works for a lot of people, I do not even think it is the best way to lose fat or keep it off any way. Cardio is just a little tool you use to help the process along.

Now let me explain that a bit.

All that is needed to lose fat is to speed up your metabolism, burn off excess fat tissue and keep from putting more on. So how do you do that?

You speed up your metabolism through intense exercise. My choice is resistance training at a fast pace. Having said that though, most people gravitate to slow steady state cardio. Why? Because it is easier and hurts less.

How do you burn off excess adipose tissue or fat? The same way you speed up your metabolism. They are two sides of the same coin. Once your metabolism is sped up, and you are not exceeding your daily caloric intake, then you will start burning off the excess fat you are storing on those thighs and abs.

How do you keep from putting more fat back on? By watching your food intake along with the above two mentioned factors. Now most people think they are watching what they eat and maybe they are. The thing is though that the lens they are looking through is distorted. They think they know right from wrong but they don't. The information that they are following in order to do things correctly is really tainted with misinformation that usually comes from sales and company marketing campaigns that are done to increase the bottom line.

But that is another whole article.

So back to the main question. "What do you do to keep the weight off after getting an injury that keeps you from doing cardio?" Eat right and train intensely with face paced resistance training or circuit style workouts for the upper body.

Here is a great example of what I mean in my 24 HOUR JUMP START WORKOUT ROUTINE.

Wednesday, December 02, 2009

Learn the Benefits of Chi

Have you asked yourself how much your health is worth to you lately?

Is your health even something that you think about on a daily basis?

Are taking the most effective, purposeful actions to ensure that you achieve optimal health?

If you answered no to any one of these questions, I urge you to stop what you are doing for just a moment and listen to what I have to say as it may add years onto your life or perhaps even save it.

Chi is the life-force energy. Awakening your chi allows your mind, body, and spirit to all be connected instead of operating in fragmented parts.

Practicing chi allows you to leave chronic illnesses behind, it allows you to go from an external-centered life to an internal-centered life. Chi must flow freely and openly within you.

Today I'm excited to announce the release of Study Chi by Master Hypnotist Steve G. Jones.


You'll discover how to:

* Awaken your life force energy
* Heal your body, mind, and soul with chi
* Learn to balance your thoughts and emotions
* Powerful exercises to boost energy
* Access your karma

You'll receive 4 audio modules that take you from A to Z in Chi. And to ensure your success even further, I am going include a powerful hypnosis recording. You'll go from a novice to expert.

Here's why you must order today - Steve has priced this powerful system at what I consider to be a very generous and fair price...and in is only a market test. He will also be testing higher prices for this program.

Here's something you must realize - He reserves the right to jack up the price...probably by $20 any time without notice. That could happen tomorrow, next week, or later today.

So, if you see that the investment is still just $19.95, consider yourself lucky and hurry and order right now.

If you don't order, you'll end up paying more later and kick yourself for not acting now. Please don't tell me I didn't warn you! So just take advantage of this offer today and get the "steal of a lifetime" by ordering today. Do it now.

Go NOW before Steve changes his mind :-)

Study Chi

To Your Success,

Arthur M.

P.S. This advert is intended to make you aware of the availability of this course. It’s not an endorsement! And as always please note the Compensated Affiliate Disclosure at the sidebar!

Tuesday, December 01, 2009

How to Spot Reduce and Burn ONLY the Fat Off Your Stomach...

By Nick Nilsson

I'll share with you my top-secret technique for burning ONLY the fat off your stomach. This is spot-reducing at its can even apply this technique to ANY other specific areas you want to tone up!

Yep, it's exciting and I know you're curious so I'll get right into it!

To perform this technique, you're going to need a roll of duct tape, 3 double cheeseburgers, a set of jumper cables and a housecat...

Ok, you're going to hate me for this...

The truth is there IS no top-secret technique for spot reducing and burning only the fat from your stomach. I made that headline up in hopes that you would at least read far enough into this article to learn the TRUTH about how your body burns fat and WHERE it burns fat from (and I'll try to keep it entertaining so you actually want to read the whole thing :) ).

And honestly, this type of question is one of THE most frequently asked questions I've gotten in all the years I've been answering questions online...

"How do I get rid of fat from just my [insert area here]?"

Bottom line is, you can't. And even those stupid creams and lotions won't do it (one of these days I swear I'm going to get one of those creams and put it only on the left side of my abs and not the right and see what happens...I'm sure I'll have a ripped 3 pack within days).

To lose fat from any one specific place in your body, you're going to have to lose it from EVERYWHERE ELSE, too. There's really no getting around it.

I like to use the analogy of a swimming pool (I "borrowed" this one from fat-loss guru Tom Venuto)...

When you're filling up a swimming pool (the pool is your total amount of body fat), the deep end fills up first, right? Then the shallow end fills up as the water level rises.

Generally speaking, the deep end can be compared to the areas where you put on fat FIRST. The shallow end is where you put on fat LAST.

When you go to lose fat, look at the swimming pool again...when you drain the swimming pool, you can't drain water from just the deep end! It drains from the whole pool at once...the shallow end shows it first, THEN the deep end last.

So basically (and fairly depressingly!), the fat you want to get rid of FIRST is the fat that's going to come off pretty much LAST. To burn just stomach fat (or thigh fat or back fat), you'd have to figure out a way to defeat the entire system your body uses to store fat.

Sticking a vacuum into your belly with surgery is one way to do it - taking useless pills like Acai Berry definitely WON'T do it, no matter how many "simple rules" you follow (in that case, the simple rule is "give us all your money so you can't afford food anymore" - I guess that one actually WILL work).

And that's not even all your options for losing stomach fat...

1. Starvation dieting - this is THE best way to lose weight...of course, it'll be mostly muscle, which will send your metabolism into a nosedive, which will make it harder to continue to lose weight, which will make it easier to REGAIN weight, which will keep that lovely stomach fat firmly where you left it, even though the precious scale shows a smaller number...oops, somebody changed the calibration on actually weigh more now...never mind.

2. Diet pills - pretty much all of these will work for you, especially the ones that say you can eat anything you want and still lose weight (just make sure you're never more than 15 feet from a bathroom). You know the manufacturers are only interested in your success and well-being, after all! And don't forget, the heart is a muscle and the faster it goes, the more calories you burn, right! Who wouldn't want to have their heart-rate up in the "training zone" while they're about efficiency!

3. High Impact Aerobics For Beginners - the good news is, soft tissue injuries require a LOT of calories to heal up, so bust out those Step Tae Bosu Dance tapes and go nuts!

Okay, let's move on to some of the more "radical, unproven" stuff ;)...

1. Eating natural, wholesome foods - what a crock! The only thing anybody has ever lost from eating this garbage is fat. Oh wait...

2. Weight training - even more useless than good nutrition, weight training is something to stay away from. All it will do is build muscle and increase your metabolism. Total B.S. Same with interval's the worst.

3. Supplementing with multivitamins, minerals, fish oil and protein - I know...I can't make this stuff up! Some people actually USE these things to support their nutrition while eating natural foods and training with weights for fat loss. I guess their quack doctors wouldn't write out a prescription for Orlistat or Xenical or Gottapoopital.

So bottom line, fat loss isn't rocket science...just don't eat anything, take a lot of pills and thrash around for hours on end until you hurt yourself.


Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "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 available at He can be contacted at