Articles by Nick Nilsson on ArticleSnatch.com

7 Mental Tricks To SUPERCHARGE Your Exercises and Get More Out of Every Rep You Do

Tue, 17 May 2011 16:08:21 -0400

Stuck in a rut? Hit a plateau? It's time to stop phoning in your workout and put some brainpower into action. One of the most common issues I see with people in the gym, especially those who are having trouble getting results, is a lack of mental focus on the exercises they're performing. Sure, they're going through the motions and in a lot of cases even lifting a substantial amount of weight...but what they don't realize is that by really engaging their BRAIN in the act of lifting they could be getting much better results with the same amount of effort. So to help with that, I've put together a list of my favorite "mental notes" for some of the most common exercises in the gym...using this can make an immediate difference in your exercise performance and even add some substantial weight to your lifts! 1. Bench Press - Push Your Body Through the Floor Instead of focusing on pushing the bar away from you, try imagining as though the bar is stationary and you're pushing your body down through the floor. **End Summary** Topics: exercise]]> weight training]]> bench press]]> exercise tips]]> training tips]]> build muscle]]> squat tips]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," Grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com !

How I've Trained Around Injuries

Fri, 30 Jul 2010 17:41:01 -0400

So here's the deal...an injury isn't the end of the world! They happen to the best of us, sometimes no matter how careful you are. And that is what this article is all about...I'm going to give you examples of how I've trained around a few injuries I've had over the 20+ years I've been training. Getting these injuries didn't mean I had to completely stop every aspect of my training until I was fully recovered. In fact, continuing to train actually helped with recovery! ** Before we go any further, let me be very clear right up front. The examples I'm using here are from my own experience and used only on myself. I'm not recommending you do ANY of these techniques. I'm not a doctor (and especially I'm not YOUR doctor). I'm not a physiotherapist. This should NOT be considered medical advice. When you read this article, please use your own common sense and please consult with your doctor and get the all-clear to train if you decide to train around any injury. Injury #1 - Twisted Ankle The first injury I want to talk about is a twisted ankle. **End Summary** Topics: injuries]]> injury]]> training around]]> back injury]]> ankle injury]]> knee injury]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of." Grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at Fitness-ebooks.com !

5 Fat-Loss Myths That Are Stopping Your Progress COLD

Fri, 30 Jul 2010 17:22:56 -0400

Fat-loss is a topic that is just rife with myths, misconceptions, incorrect beliefs and outright lies! Here are five common fat-loss myths that could be holding you back from achieving the fast, effective fat-loss your body is actually capable of. Fat-Loss Myth #1 - Diets Don't Work Diets actually quite often DO work (even the Hollywood South Beach Crab Taco Cookie Diet). It's just what happens after the diet finishes that's the problem. The metabolism has been slowed down by prolonged low caloric intake without proper training. And then when the person goes back to their "normal" eating, they go back to their normal eating...the eating that added the extra fat in the first place. I look at a "diet" as a tool and it's a tool that can be used short-term for a specific purpose. The lifestyle is what you do when you're not on a specific diet and that is where people generally go wrong and then blame the diet. Fat-Loss Myth #2 - Eating Very Low-Calorie is Bad For Fat Loss Another outright myth...eating very low calories (and even complete fasting) can be very good for fat loss. **End Summary** Topics: fat loss]]> myths]]> weight loss]]> diet]]> weight loss myths]]> how to lose fat]]> losing fat]]> reduce weight]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of." Grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at Fitness-ebooks.com !

Hand-Over-Hand Chin-Ups...A Unique Bodyweight Back Attack!

Fri, 30 Jul 2010 17:10:28 -0400

The Chin-Up is, quite honestly, one of the best exercises you can do not only for your back but for your entire body. It's a classic bodyweight exercise that never gets old. Now, if you're a fan of the chin-up, this version of it is one you'll love. It'll blow your lats and your biceps up like crazy! To perform it, you should be able to do at least 8 to 10 regular chin-ups. It's a tough exercise and requires some base chinning strength to perform. If you're not currently able to do at least that many chins, read this exercise and keep it in mind, but hold off on doing it until you've developed the strength for it. For this one, you'll just need a chin-up bar. I'm using the one that goes across the frame of my power rack and that works just fine. You can even use the Smith machine bar set at the top height. So first, go to one end of the bar and stand perpendicular under it (not like you normally would directly under the bar). Take a staggered grip on the bar (like a baseball bat grip). **End Summary** Topics: bodyweight]]> back]]> chin-ups]]> pull-ups]]> back training]]> bodyweight training]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of." Grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at Fitness-ebooks.com !

How to Gain Muscle Mass on 3 Meals a Day

Wed, 07 Jul 2010 21:36:09 -0400

Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day? Absolutely...and I'll tell you how. It's all about meal timing and quantity. Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that. The problem arises because many people simply CAN'T get more than 3 meals day. Here's my solution... 1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option. This usually tends to work pretty well for those who work a "normal" workday as well. 2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest. Not to say it should be a good size, though. You should still make sure it's a pretty substantial meal. It's just not going to be your biggest meal of the day! 3. Have a medium-sized lunch... **End Summary** Topics: muscle]]> muscle-building]]> eating]]> 3 meals]]> eat for muscle mass]]> build muscle]]> nutrition]]> what to eat]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and has been innovating new training techniques for more than 18 years. Nick is the author of bodybuilding books including "Muscle Explosion!", "Metabolic Surge - Rapid Fat Loss."Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com !

Lengthwise Barbell Donkey Calf Raises For Great Calves

Wed, 07 Jul 2010 15:29:56 -0400

The donkey calf raise should be a mainstay of any effective calf-building routine. It's simply one of the best exercises for developing the calves. The reason is the strong stretch you can put on the calves at the bottom of every single rep because of how your body and legs are positioned during the exercise. The donkey calf raise, if you're not familiar with it, is simply a calf raise done in a bent-forward position. Your upper body is leaning over at 90 degrees and is horizontal while your lower body remains vertical. Then you just perform a calf raise from there! You see, because the calf muscles (the gastrocnemius, to be specific) cross the knee joint, putting a stretch on the hamstrings also puts a greater stretch on the calves. So bending over at the waist in this fashion will put a greater stretch on your calves than if you were standing completely straight up and down. But here's the problem...when you don't have a donkey calf raise machine OR a partner to sit on your back (like they're riding a donkey, hence the name), how do you perform this exercise? **End Summary** Topics: calf]]> calves]]> calf raises]]> donkey calf raises]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

The Muscle-Building Troubleshooter - Fix Your Muscle Problems Now!

Wed, 07 Jul 2010 15:22:34 -0400

So you're stuck...haven't gained any muscle in months...the scale hasn't gone up and neither have the weights you're using... What do you do? How do you step back and assess what you're doing and where you're going wrong? Just randomly changing things with your program and your eating isn't going to cut it... That's where the Muscle-Building Troubleshooter comes in. This step-by-step guide will walk you through what you need to do to analyze what's stopping you from achieving the results you want and help to get you back on the right track to muscle growth. STEP 1 - Nutrition There's an old saying that you can't out-train a bad diet. Totally true. You don't have to eat perfectly but if you're not eating enough or if you're eating the wrong foods or at the wrong times, you just won't gain muscle. Simple as that. So step back and have a look at what you're eating. Write down exactly what you're eating over the course of a few days, covering both training and non-training days. Be sure to log evreything, including what time you ate. Go through these steps one-by-one... 1. **End Summary** Topics: muscle]]> strength]]> training]]> progressive resistance]]> strength training]]> build muscle]]> get big]]> get strong]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Full-Range Pulldowns For Carving Definition Into Every Inch Of Your Back

Wed, 07 Jul 2010 15:20:52 -0400

For me, it's rare that I do pulldowns - I'd rather do chins or weighted chins to hit the back for targeting growth. But when I DO perform pulldowns, THIS is one my very favorite versions of it. Believe me, if you have a hard time feeling your back working when you train it, this is the cure...your lats will be burning by the end of the set...heck, after just a couple of reps! This exercise is a combination of a pulldown movement and a rowing movement - the two basic planes of movement for the lats. The trick here is that you're going to go from one directly into the other without releasing the tension in your lats. It's very tough but very effective. The good thing is, you don't need to be super-strong to perform this exercise - even a total beginner can do it. Just adjust the weight to what you're able to use. Basically, all you need is a pulldown machine. I prefer a close, underhand grip but you can do wide-grip as well. **End Summary** Topics: back]]> lats]]> back training]]> isolating back]]> working the back]]> back exercises]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

One-Legged Glute Deadlifts - Do Your Thighs Always Take Over When Training Glutes? Not Anymore!

Wed, 07 Jul 2010 15:15:33 -0400

If you have trouble feeling your glutes working in any of the lower body exercises you do, this is an exercise you're going to get a lot out of...it targets the glutes with minimal thigh involvement and it could be your key to a WAY better butt! This one looks suspiciously like a Bulgarian Split Squat but without the squatting. The Bulgarian Split Squat exercise is done with your back leg up on a bench then you come down in the lunge position (aka split squat). With this new exercise, however, you're going to basically be doing a one-legged stiff-legged deadlift with your back leg up on the bench. I was actually quite amazed at how strongly this one targeted the glutes...the best part is, it hits the glutes without involving knee flexion to any substantial degree. What THIS means is that you can build bigger glutes (and/or maintain glute size) when you have knee problems or injuries that prevent you from squatting or lunging. Now you have no excuses...unless you've got back problems, too, then you're totally messed, of course (just kidding :) So here's what the exercise looks like... **End Summary** Topics: glute]]> glute training]]> butt]]> butt training]]> butt exercise]]> butt building]]> bigger butt]]> better butt]]> butt wor]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Crunch Pulldowns For a Great Six-Pack

Wed, 07 Jul 2010 15:08:11 -0400

The Crunch Pulldown is a very simple exercise to do, perfect for hitting the abs in a way they're not used to at all. For this one, all you need is a high pulley and a bar attachment. Hook up the bar to the pulley and set a moderate weight on it. You don't want to go too heavy or you won't be able to perform the exercise. After you do it once, you'll get a better idea of how much weight you can use. Lie on your back under the pulley. In my own gym, I have an adjustable-height pulley and have it set a few feet off the ground so all I have to do is reach up and grab the bar. If you have just a regular, unmoveable high pulley, the exercise will work exactly the same way but you'll have to grab the bar first THEN lie down in position rather than lying down first then reaching up and grabbing the bar. Once you're on your back (with your head directly under the pulley), pull the bar down so that your elbows are bent about 90 degrees. **End Summary** Topics: crunches]]> abs]]> six pack]]> sixpack]]> ab crunches]]> abdominal crunches]]> stomach exercises]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Cable Gripping Trunk Twists For a TIGHT, Powerful, Rock-Solid Core

Mon, 10 May 2010 23:39:54 -0400

When most people think ab training, they don't think explosive rotational movements...they think crunches or sit-ups.. But you're not most people, are you! Because you know (or at least you will in a second!) that powerful, rotational movements against resistance are the REAL key to developing a tight, strong core that not only looks great but gives you serious improvements in functional strength. And I'm not talking "functional" like standing on a Bosu ball on one leg catching bean bags "functional." I'm talking throw harder, run faster, jump higher now type of "functional." Basically, the kind of functional you actually want. That's where the Cable Gripping Trunk Twist exercise comes in... This is not your standard twisting exercise where you use little light weights or even no weight at all. You are going working against resistance and eventually working your way up to substantial resistance. Why You Need Rotational Training: First off, from an aesthetic point of view, if you want a flat stomach or tighter waist, you need exercises that work in with a rotational movement (assuming your bodyfat levels are low enough - direct ab training won't burn abdominal fat away). **End Summary** Topics: abs]]> core]]> explosive]]> core work]]> twist]]> core power]]> core strength]]> ab power]]> rotation]]> ]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Braced Leg Squats...A Compound Exercise For Quads That FEELS Like An Isolation Exercise

Mon, 10 May 2010 22:02:44 -0400

When it comes to working the quads, there's nothing better than the squat. But if your goal is ONLY working the quads and not much else in the lower body, you might turn to leg extensions. But here's the problem - leg extensions can be trouble for your knees, especially if you already have bad knees or if you use a ballistic movement on the exercise (or too much range of motion!). Clearly, the leg extension can really work the quads hard but sometimes the potential knee issues aren't a good tradeoff. So what do we do to work only the quads then? The Braced Leg Squat. This exercise locks the lower legs into place during the squat movement. What this does is send the vast majority of the tension of the exercise directly into the quads. It's almost like doing an inverse leg extension where intstead of the thighs being locked down and the lower legs moving, the lower legs are locked down and the thighs are moving. This exercise is done using only a bar and a power rack (and a barbell pad, if you've got one), which makes it a very accessible. **End Summary** Topics: legs]]> quads]]> quad exercise]]> leg exercise]]> thigh training]]> work thighs]]> squats]]> quad isolation]]> thigh trainin]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Making a Hack Squat Machine in the Squat Rack...Your Ticket To Powerful Legs!

Fri, 30 Apr 2010 16:39:31 -0400

Hitting the legs HARD is one of my very favorite things to do in the gym. But even for me, there are days when the Barbell Squat is just not on the menu...I either don't feel like doing it that day or I've just done it recently. That's where thisexercise comes into play...the Rack Hack, as I like to call it. Basically, it combines the benefits of free squatting (moving your body through space, supporting the load on yourself, having freedom of movement) with the benefits of the hack squat machine (your body is more stabilized, it's easier to get set up and perform the exercise). Usually, you'd think these benefits would be mutually exclusive...after all, how can you maintain freedom of movement where your body is actually more stabilized! I'll show you... First you're going to need a power rack and a barbell. Set one of the safety rails up high (about shoulder height) and one of the rails low (around midsection height). When you set a bar on it, it'll be tilted downward at a fairly steep angle. **End Summary** Topics: leg training]]> hack squats]]> squats]]> quads]]> leg]]> bigger legs]]> leg exercises]]> leg workout]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

2 Cable Cross-Over Tricep Exercises To Fill Out Those Horseshoes and Stop Those Flapping Batwings

Thu, 29 Apr 2010 20:58:00 -0400

The triceps don't always get much respect when it comes to the arms...when people want to see your arms, they want the biceps shot! But great biceps riding on top of lackluster triceps aren't going to impress anyone. Guys, if you want the big, thick horseshoe triceps that stretch your t-shirt sleeves or ladies, if you want tight arms that turn heads, you've GOT to work the triceps. That is where these two exercises I'm going to tell you about come into play. I'll tell you right up front, you're not going to build a whole lot of muscle mass with these two exercises - you need more mass-targeted exercises like dips and close-grip presses for that. That's not what these exercises are for. Once you've got a bit of tricep mass, what you will do is develop the shape of the muscle in those hard-to-reach places that will really set your arms apart from the rest. And let's face it...even if you DO want monster mass on your arms, what looks better...a nice-sized but well-defined tricep or a big, shapeless gob of meat? Obviously, to perform these exercises, you're going to need a cable cross-over machine. **End Summary** Topics: triceps]]> batwings]]> flabby arms]]> flapping arms]]> horseshoe triceps]]> wide arms]]> tighter triceps]]> arm training]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Dumbell Whip-Arounds For Explosive Core Power

Mon, 19 Apr 2010 17:03:30 -0400

So who doesn't want a stronger, more explosive core. Show of hands... I've got a great exercise for you for developing explosive rotational power in the core area. This is exactly what you need for hitting a golf ball further, throwing faster and hitting harder - without rotational power, all you've got is the power in your limbs and that's nothing compared to the overall power you can generate with your core. I call this exercise the "Dumbell Whip Around" because that's basically what you're going to do! This is a challenging core rotational exercise - you're going to be swinging the dumbell around ALMOST like you're swinging a discus to throw. The key is this... You're going to use a lot of power and momentum on one side to get the weight moving but, instead of using muscle action on that same side to stop/slow the movement, you'll use the core muscles on your other side to "catch it," then stop it, then whip the dumbell back around to the original start position for another go. Sounds confusing, but you'll see what I mean. **End Summary** Topics: abs]]> core]]> explosive]]> core work]]> power]]> core power]]> core strength]]> ab power]]> rotation]]> ]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Dumbell Crawling - An INSANELY EFFECTIVE Abdominal Exercise That Will Leave You Crawling

Fri, 16 Apr 2010 16:14:38 -0400

I have to say, this is one of THE strangest abdominal exercises you'll ever see...but also one of THE most effective! You're not going to be doing any crunching or twisting or squeezing. There are no machines involved...no need to even focus on contracting the core muscles. Because once you start doing this exercise, your body will have NO CHOICE but to fire the abs HARD in order to do it! For this exercise, all you need is a pair of dumbells and a floor. That's it! The dumbells should be a moderate weight - something you'd use for sets of 5 reps on dumbell curls, perhaps. In the demo, I'm using 65 lb dumbells and those were a good weight for me. This exercise is going to teach you what core strength and stability are really all about! First, I'm going to explain how to do it, then I'll give you the full rundown on why it's so good. How To Do It: You'll need some open floor space for this exercise - preferably where you have about 10 to 15 feet of unobstructed space to move. **End Summary** Topics: abs]]> core]]> six pack]]> core training]]> ab training]]> ab exercises]]> abdominal exercises]]> core workout]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Side-To-Side Barbell Shoulder Presses For Building Shoulder Width and Explosive Power!

Wed, 14 Apr 2010 20:41:23 -0400

If you're like me, shoulders are one of your toughest bodyparts to develop. So I've to develop effective ways to really hit my shoulders hard and get the best results possible. This exercise is one of my favorites for building strength and explosive power in the shoulders. I've found it to be VERY effective for hitting the lateral delts as well, which is critical for building shoulder width. How To Do It: To perform this exercise, you'll need a barbell and a power rack. That's it! Instead of pressing the barbell from inside the rack, though, and taking a "traditional" grip on the bar, you will be standing OUTSIDE the rack on one side, facing in. You'll be pressing one end of the bar, using the other end as a pivot point. First, you'll need to set one of the safety rails up near the top of the rack - about forehead level is good. The other rail should be set at just about shoulder height. Set an Olympic barbell across these rails so that it's sloping down to one side. **End Summary** Topics: shoulders]]> shoulder exercise]]> military press]]> shoulder press]]> delts]]> delt exercise]]> wider shoulders]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Chain and Plate Curls For DESTROYING Your Biceps!

Tue, 13 Apr 2010 19:08:19 -0400

So who doesn't want bigger, stronger biceps? Not too many trainers I know! I've got an exercise that is going to just TRASH your biceps (in a good way, of course!)...you just need to put together a few simple pieces of equipment, found in most gyms, to do it. Even though the basic execution of this exercise looks pretty much exactly like a dumbell curl, this is not your typical dumbell curl - you're going to make yourself a whole new piece of equipment with which to train those biceps! And this new piece of equipment is going to put much more tension on your biceps from start to finish than standard dumbell curls. All you need for this exercise is a short length of chain (about 1 to 2 feet long), a clip and a single cable handle. How To Set Up And Perform The Exercise: First, get yourself a weight plate - if you can curl more than 30 lb dumbells, use a 25 lb plate. If not, use a 10 lb plate to start. **End Summary** Topics: biceps]]> arms]]> arm exercise]]> bicep exercise]]> bicep training]]> big arms]]> get huge arms]]> build arms]]> arm trainin]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Weight Plate Pizza Presses for Shoulders

Fri, 02 Apr 2010 20:57:34 -0400

When you read the description and see the pictures of this one in action, you'll know exactly where I got the name for it! Basically, you're going to be doing what looks like a standard shoulder press movement. But here's the trick...instead of holding dumbells or a barbell, you're going to be using a single weight plate. So how do you press a weight plate? Well, you're going to use one hand to grab the plate and place it FLAT on top of your other hand so you're pressing with your palm. Ever see a picture of a shotputter about to throw? That is the position the weight plate will be in - palm up, ready to shotput it across the room. As for the name of the exercise, think of the weight plate you're pressing as a pizza you don't want to drop on the floor as you're pressing it overhead. This is a great exercise for the shoulders in that not only does it require strength, it requires balance in your hands, which also carries over to the shoulder. **End Summary** Topics: shoulder]]> shoulder press]]> shoulder training]]> pizza press]]> shoulder workout]]> delt]]> delt exercise]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Trunk Twists With a Twist - Tighten Your Love Handles NOW

Wed, 31 Mar 2010 10:12:24 -0400

The "love handles" are the areas just above your hips on your sides. But I don't know many people who truly love theirs, which is why one of the most common training goals around is getting rid of those things! But here's the problem...sometimes, even fat loss doesn't always cut it when it comes to reducing the love handle area! Sure, you can peel off a lot of the fat, but even lean people sometimes find that this area still pokes out more than it should for the amount of bodyfat they carry. It can be a very frustrating thing, knowing that you're doing all you can to lose fat and your love handles are still there. But there IS hope (and it's not surgery)! I've got an exercise for you that will help to tighten up the muscles (the obliques) that lie directly UNDERNEATH the love handle area. While this won't burn any of the fat that sits there (no ab exercises will do that), it will help reduce the appearance and bulge of the area, giving you the more streamlined waist you want. So what is this magical exercise? **End Summary** Topics: love handles]]> lose fat]]> lose stomach]]> tighten waist]]> lose love handles]]> reduce love handles]]> reduce stomac]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Work Your Lats With One Of The VERY FEW True Isolation Exercises For The Back

Mon, 29 Mar 2010 16:58:08 -0400

There are two main things that hold people "back" when trying to train their back. The first is that they can't see it when they're training it. This makes it harder to really focus on and properly work and, since it's not a "mirror muscle," it tends to get lower priority in the overall training workload. The second thing is that people can't FEEL the back muscles actually doing the work. And if you can't feel the back muscles working, chances are, they're not getting worked very effectively. Now, you can't fix the first problem of not being able to see the muscle while training it without having a double mirror setup that allows you to see your back in the mirror. It's rare you'll find a gym that has mirrors on two opposing walls - they try to avoid the "funhouse" effect. So you'll just have to take it from me that it's critical to put a lot of effort into back training - much more so than it is for chest training. Your pecs don't hold your spine up... But we can address the point about feeling your back working. **End Summary** Topics: back]]> lats]]> back training]]> isolating back]]> working the back]]> back exercises]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

My VERY Favorite Leg Exercise (I Like It Even More Than Barbell Squats For Working The Thighs HARD!)

Thu, 25 Mar 2010 20:18:44 -0400

Rather than starting this article off with a riddle (like what's black and white and red all over?... a newspaper), I've decided to the take the suspense completely out of it! My very favorite leg exercise for really hitting the thighs HARD is not a new exercise...it may not even seem to you to be all that great of an exercise at first glance. But when I tell you how to do it FOR REAL, you're going to love the results you get with it. The exercise is the Dumbell Split Squat and it's going to change the way you look at dumbell leg exercises forever! Here's what it is: To honest, it looks almost exactly like an incomplete dumbell lunge. In fact, you may have even done it before thinking it was a dumbell lunge. The big difference is this...when you do a regular dumbell lunge, you start in a standing position holding two dumbells in your hands. You take a step forward with one leg then drop down into a lunge position. **End Summary** Topics: squats]]> legs]]> leg training]]> quads]]> split squat]]> leg workout]]> thigh training]]> thigh workout]]> work your legs]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Pike Handstand Push-Ups and Horizontal Push-Ups - Bodyweight Exercises For Your Shoulders

Wed, 24 Mar 2010 12:09:03 -0400

When it comes to shoulder training, nothing beats the handstand push-up for sheer shoulder-building power. To do the handstand push-up, you need to kick up into a handstand (generally with your feet touching a wall), lower yourself down like a shoulder press, then push yourself back up. All of this performed upsidedown with your entire bodyweight for resistance! But the bottom line is, as effective as it is, the handstand push-up is also one of the hardest and most dangerous exercises to perform! If you don't have the strength to perform it correctly, it'll drop you right on your head, which is rarely a good thing. So how do we harness the shoulder-blasting power of the handstand push-up while not only keeping it safe but also adjusting the resistance so you can perform it (or variations of it) no matter what your strength level? Two ways. The first is the Pike Handstand Push-Up (for intermediate to advanced trainers). The second is the Horizontal Push-Up (for beginning trainers). The Pike Handstand Push-Up This exercise is performed almost exactly like a regular handstand push-up with one major difference... **End Summary** Topics: bodyweight]]> shoulder]]> shoulder training]]> handstand push-up]]> pike push-up]]> bodyweight training]]> shoulders]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

Leaning Wrist Curls - A Forearm BLAST to Maximize Forearm Mass

Tue, 23 Mar 2010 13:04:38 -0400

The wrist curl is a very effective forearm exercise - it's a classic for very good reason...it works! But if there's one thing I've discovered in my years of training, there is ALWAYS a better way to do even the most common and effective exercises. The Wrist Curl is no exception. To do this unique variation of the wrist curl, you're going to need two dumbells, a flat bench and another raised surface (it can be another bench, a chair, a machine or even the rails of a power rack - it should be the same height or a little higher than the bench you're using). I will use a chair as the example for this exercise. Use a weight you could do about 12 to 15 reps with on regular dumbell wrist curls. Place the bench about 3 feet in front of the chair - when you see how the exercise is done, you'll be able to adjust how far apart you place the bench and chair. The bench should be perpendicular to the chair as you'll be doing the wrist curl exercise with your forearms across the WIDTH of the bench. **End Summary** Topics: forearms]]> grips]]> forearm training]]> grip strength]]> working arms]]> build hand strength]]> forearms]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com

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

Tue, 23 Mar 2010 12:51:23 -0400

One of the most comment 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 problem...how 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. **End Summary** Topics: chest]]> working chest]]> big chest]]> better chest]]> pecs]]> working pec]]> chest exercies]]> pec isolation]]> pre-exhaust]]>]]> About the Author: ]]> Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://www.fitness-ebooks.com