Pinkies are the little engine that could. Though small, they can contribute as much as 33 percent of grip strength. As a result, for any exercise or movement that requires gripping—pullups, triceps dips, kettlebell swings, dumbbell or barbell work—overlooking the pinky is a mistake. Continue reading “Power Up Your Pullups With This Small Tweak”
You probably do them on a fairly regular basis. But do you know the intricacies that make them unique and how they can help you achieve different goals. Continue reading “What’s the Difference Between Interval and Circuit Training?”
When you are short on time but want to fit some quality strength moves into your fitness routine, planks are an excellent option and one of the best ways to build strength and stability in your core. One of the most important things to be mindful of when performing planks is correct form, as doing the exercise incorrectly not only won’t improve your strength, but it can also eventually lead to discomfort and potential injuries. Continue reading “The Best Way to Do Plank”
What if someone told you the one exercise you used to hate in gym class could be the answer to years of sharper brain health? You might think they’re crazy, but they’re not. Jumping jacks, the exercise you’ve probably done since you first knew what exercise was, may reduce your risk of developing neurodegenerative diseases such as dementia and Alzheimer’s. Continue reading “Daily Jumping Jacks May Reduce Your Dementia Risk”
If you’re like many other gym-goers who are on a quest for six-pack abs, you’re probably used to doing a few rounds of crunches. But if you notice your back is feeling less than optimal after multiple sets, it’s time to reassess the exercise. It turns out the traditional crunch may do a lot more harm than good to your body. Not only that, but this exercise doesn’t target your core as effectively as many others. Continue reading “”
We’ve designed this workout by alternating lower-body and upper-body movements, or pushing and pulling exercises, so there’s no need for rest. That way you can make the most of your time. Continue reading “The 15-minute Dumbbell Workout for Busy Guys”
With all the knowledge that’s out there now about exercise, there’s really no excuse for not achieving your fitness goals. You can’t argue that you don’t know what to do because there are hundreds of coaches offering thousands of different programs (pick one!). People love to say they don’t have time to work out, but there are dozens of routines that can be completed in minutes.
1. Count Down From 10
Most of us fall into a rut with pullups and dips. We plateau at a certain number of sets and reps and can’t seem to get unstuck. Try performing sets of descending reps. Do a set of 10, then a set of 9, and so on down to 1 rep. As your muscles fatigue, the workload gets reduced, so you get just enough recovery to build up a good volume of exercise—55 total reps, a number most of us never approach with three sets to failure. This countdown method is often used by guys who do all their training on monkey bars in your local park—the same ones who can knock out dozens of pullups in one shot.
2. Train Like An Animal
The best thing you can do to stick with any workout plan is to make it fun. Treat your training like play. You probably haven’t performed exercises like the bear crawl or crab walk since you were a kid, but there’s no reason you shouldn’t do them again. As a grownup, you’ll see how much harder it is to move in those postures, and you’ll immediately recognize any tight muscles or weak areas. Training with kids exercises, goofy as they may look, will strengthen your core and increase mobility, as well as get your heart rate up and challenge your endurance. And honestly, they’re so silly you can’t help but enjoy performing them. Do them with your kids, or your girlfriend. For the bear crawl, walk on all fours with your legs fairly straight so your hips are above head level. On the crab walk, sit on the floor, bridge your hips up, and walk forward and back on your hands and feet.
3. Use A Deck Of Cards
You can make a game of any body-weight exercise by using a deck of cards to determine the reps you perform. Assign a different suit to each exercise you’re doing, so clubs could be pushups, diamonds could be pullups, hearts might be lunges, and spades situps. Place the deck on the floor face down and start turning over cards. Whatever number is on the card, that’s how many reps you do; for face cards, continue counting up. So a jack would mean 11 reps, a queen 12, king 13, and ace 14. You can make jokers or any other card you like “wild” and perform any number of reps.
4. Do Drop Sets
You might only be familiar with drop sets as they’re done when using weights, but you can use them on body-weight lifts too. The trick is to vary your mechanical advantage. Start with a body position that makes the exercise hard, and then adjust it to “drop” to an easier position that lets you crank out more reps. For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching.
5. Do “Blurpees”
Occasionally, you’ll find yourself in an environment where you don’t have a chinup bar or even a tree or pipe you can hang off and your only equipment is the floor beneath you. In other words, a jail cell. Just kidding! (Although if you are in jail, I’m not judging. In this case, it can be difficult to find a way to work your back. Enter what Tim Ferriss, author of The Four-Hour Body, calls the “blurpee”. It’s a classic burpee but with lat involvement, so you get the effect of doing pullups without having something to hang from to do them.