How can I get the 24K VIP program to take off for me?
Share the program any way you can — email, Facebook, Twitter, business cards, flyers… the list goes on. Once you add new VIPs, show them how they can double their discount by referring new customers into the program. Their VIP Lounge allows them to create their own VIP Code, send out invitation emails and more. That’s where the self-replicating power of VIP takes off!
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PW - 01270maxwell
Tuesday, December 20, 2011
Monday, December 19, 2011
Pennys
The Groupon Guide to: Lucky Pennies
The coppery lifeblood of the organism known as the economy, pennies are more than just the most useful basic element of currency—they're also associated with good luck. Consult the following guide to prepare yourself for chance encounters with the world's most valuable coin:• In the United States, pennies bear the image of Abraham Lincoln, America's luckiest president.
• Upside-down pennies, or "tailsies," are actually bad luck. Rather than picking them up, mash them down safely with your heel and wait there until a police officer arrives to relieve you.
• To test if a penny is truly lucky, place it on a railroad track. If the oncoming train gingerly slows to a halt and a suspiciously Santa Claus–esque conductor leans out and asks if you're ready for the adventure of a lifetime, the penny was, indeed, charmed. Don't wait too near, however, as trains that do not stop may cause severe skeletal displacement.
• Collecting roughly 90 pennies will allow you to exchange them at the bank for less lucky but safer-to-eat coins made of chocolate or pressed alfalfa.
• Throwing a penny into a fountain will allow you to make a wish—since this wish is guaranteed to come true, make sure to ask for something you truly desire, such as a replacement penny or a book about which famous dinosaurs have feathers.
Saturday, December 17, 2011
Vitamin C
Vitamin C: Helicobacter Pylori & Peptic Ulcers
December 16, 2011
A study led by researchers at the San Francisco VA Medical Center (SFVAMC) found that the lower the level of vitamin C in the blood the more likely a person will become infected by Helicobacter pylori, the bacteria that can cause peptic ulcers and stomach cancer. This is the largest study to look at the relationship between vitamin C levels and infection by H. pylori.
The study was published in the Journal of the American College of Nutrition. The study utilized data and blood samples collected from a random sample of nearly 7,000 American adults by the National Center for Health Statistics and the U.S. Centers for Disease Control and Prevention during NHANES III, theThird National Health and Nutrition Examination Survey.
From the available data, researchers cannot determine whether or not vitamin C might prevent initial infection by H. pylori, which often happens during childhood. It is not certain if the infection lowers blood levels of vitamin C or if higher blood levels protect against infection. However, some studies using animal models suggest that adequate vitamin C intake may reduce infection with these bacteria.
Even if it is infection itself that lowers blood levels of vitamin C, it would still be prudent for people who test positive for H. pylori infection to increase their intake of vitamin C. The bottom line is that higher levels of vitamin C may have the potential to prevent peptic ulcers and stomach cancer.
In 1982, scientists discovered that H. pylori was responsible for causing peptic ulcers--painful sores in the lining of the stomach or the duodenum, the upper portion of the small intestine. (One in 10 Americans develops an ulcer at some time in their lives.)
More recently, researchers discovered that H. pylori is also associated with stomach cancer, a particularly deadly form of cancer.
For the analysis we are addressing researchers used data collected during the first phase of NHANES III. The survey included participants between 2 months and 90 years of age. Researchers tested stored blood samples for H. pylori infection.
Samples of nearly one-third (32 percent) of the 6,746 participants tested positive for antibodies to H. pylori, indicating that their immune systems had previously mounted an attack against the bacteria. More than half of those who tested positive showed evidence of infection by the particularly toxic strain of the bacteria.
In addition to testing for H. pylori infection, the researchers analyzed vitamin C, or ascorbic acid, levels in the blood of these participants. After accounting for age, ethnicity, weight and other factors, they found that participants with the highest blood levels of vitamin C had a 25 percent lower prevalence of infection.
Testing is now widely available for H. pylori infection and is often performed when stomach or duodenal ulcers are suspected or have been diagnosed.
We encourage those who test positive as well as all Americans to increase their consumption of vitamin C-rich foods and to take daily multiple supplements to help prevent infection with H. pylori or mitigate the effects of infection with the bacteria.
Ellen Troyer, MT MA -
Biosyntrx CEO / Chief Research Officer
Biosyntrx CEO / Chief Research Officer
Friday, December 9, 2011
Thursday, December 8, 2011
Rapid fat Lost
Barbell and Bodyweight Complexes for Rapid Fat Loss Training
By Nick Nilsson
If you've never heard of "Complexes" for fat loss before, you're in for a treat...a very tough, very challenging (and I think very fun) treat!
Complexes are basically a series of exercises done without releasing your grip on the bar or dumbells, going from one exercise straight into the next with no break. It's a form of circuit training that actually gives you even LESS of a break than normal circuit training because you're using the same equipment for each exercise and you're transitioning instantly into the next exercise.
I've put together 4 good complexes that target all the major muscle groups in your body to maximize the metabolic effects of the training.
These complexes are bodyweight exercises combined with barbell exercises to really cover more bases.
They're really powerful for kicking up the metabolism for fat-loss purposes. You're not going to build much strength or muscle with them but the sheer amount of muscle mass used in these complexes makes them ideal for fat burning and boosting the metabolism.
Just an fyi, if you can't do straight bar dips, sub in push-ups on the bar instead. And if you can't do pull-up rows with your feet off the ground, set your feet on the ground. You'll see what I mean with these adjustments when you see the complexes.
They're an incredibly effective way to get a FAST fat-loss workout done.
Complex #1
Set the bar in the power rack at about stomach level. Load it with a light to moderate weight (you'll be able to judge your weight better when you see the exercises being used for it).
Straight Bar Dips - this is a bodyweight dip done with your hands set on the barbell.
Now swing yourself down UNDER the bar (preferably without letting your feet touch the ground) and do Pull-Up Rows.
Set your feet down on the floor and change your grip to set up Front Squats.
Duck your head under the bar to get it on your back for back squats. Set your feet out WAY wide so that the forefoot area is actually up on the side rails of the rack and only your heels are on the ground. This is a GREAT glute and hamstring version of the squat (you could call it a sumo squat, like the sumo stance deadlift). The front squat hits the quads more so this aims to focus on glutes and hams.
Bring your feet in and do standing calf raises (half range from flat on the floor to up on your toes and hold).
That's it! The video will show you the transitions between exercises best.
Complex #2
The first two exercises of this complex are the same as first. Set a lighter weight on the bar, though, because you'll be doing shoulder presses after the pull-up rows.
So start with the straight bar dips then swing down under the bar for pull-up rows. Next, swing your legs around and kneel down for barbell shoulder press. Get your feet back under you and do squats with the bar in the bottom position of the shoulder press .
That's it!
Complex #3
Start with the straight bar dip again then to feet on the ground pull-up rows.
Next, got to kneeling barbell shoulder press then to front squats then back squats.
That's it for #3! This one is a bit easier to perform, especially with the leg exercises - the lighter weight used in the shoulder press means you'll need to do more reps for the leg part.
Complex #4
The first exercise is On-barbell push-ups. I have my legs hooked on another bar, but it's not necessary. I just wanted to see if it would work any differently. It does work well, but regular push-ups will be just fine here, too.
Set your feet down then go to barbell rows. Next it's stiff-legged deadlifts.
That's it for #4! Definitely use your imagination and use these as a jumping-off point to come up with your own complexes.
RECOMMENDED: to best understand how to perform and get the most out of these complexes , I HIGHLY recommend checking out the pictures and video of them in action...click the following link now to see them now!
And if fast fat loss is your goal, I would definitely recommend checking out my program "Metabolic Surge - Rapid Fat Loss". It's a targeted "done-for-you" 36-day rapid fat loss program that helps you KEEP and even BUILD muscle at the same time, reshaping your body quickly and efficiently.
------------------
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 "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
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://hop.clickbank.net/?myguymygir/betteru!
Thursday, October 13, 2011
When God is about to Repostion Your life
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Friday, October 7, 2011
Thought-Provoking
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Tuesday, September 20, 2011
Build Rock-Solid
Build Rock-Solid Core Strength and Stability and Hit Your Legs HARD at The Same Time With One-Shoulder Barbell Squats!
By Nick Nilsson
If you want to build REAL core strength..and I mean BRUTE core strength that will support massive weights, forget the Bosu ball and forget crunches...you need to do exercises like the One Shoulder Barbell Squat that I'm going to tell you about today.
It's another entry into my long list of exercises that work the abs while not looking at all like an ab exercise and working BETTER than most ab exercises.
This one is basically a squat...so how does it work the abs? Very well, thanks!
Seriously, though, this exercise is EXTREMELY effective at targeting the stabilizing and core strength aspects of the abs. You'll be doing a barbell squat but instead of supporting the bar across your back in a "normal" fashion, you will instead be resting it on one shoulder, standing perpendicular to the bar.
It's going to primarily hit one side of the abdominal wall and hit it in conjunction with a squatting movement, which means this is a VERY functional exercise. More so than most abdominal exercises, in fact!
Start facing sideways in the rack. The safety rails are set at a moderate position (not a full depth squat). You'll be starting off from the bottom of the movement with the bar resting on the rails and, for best results, you don't want to be starting at the total bottom of a full squat - it's low, but not too low.
I would recommend using a bar pad for cushioning or a rolled-up towel, otherwise the bar really digs into your trap as you're doing the exercise. Use a lighter weight than you think you'll need the first time you do this (trust me). I used 225 lbs on the bar here and can regular squat double that and it was challenging.
Your shoulder is set as dead-center on the bar as you can manage (you'll be able to feel the balance point on the first rep and adjust from there).
You want to have your hands out in front of you and locked onto the bar to help control it. You can use upwards or downwards pressure to adjust the balance as you stand up.
Come all the way up to the standing position.
It's a very straightforward exercise that will have a HUGE impact on not only your entire abdominal area but your entire BODY as well. Supporting the weight in this off-center fashion challenges not only the abs but the shoulder girdle and legs as well.
It's truly a total-body ab exercise!
When you've done one side, you can either turn around and go immediately to working the other side or take a rest in between - whichever way you prefer. If you go directly from one side to the other, on your next set, start with the different side so you give it balanced workload.
As I mentioned above, the first time you do the exercise, start fairly light to get an idea for how it works. I like to set the bar down on the rails in between reps to reset the core and legs and make everything is properly aligned before doing another rep. With the resistance off-center on your body this is helpful in preventing injury because of compromised body position.
I'll tell you this much...the first time you do this one, your entire core will be sore for several days after. You'll feel that pleasant tightness that tells you that you accomplished something with your core training!
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
And if you like this exercise, you will LOVE what you find in my book "The Best Abdominal Exercises You've Never Heard Of"...
You need exercises that challenge your core inside and out, covering all aspects of it, from the visually-stunning six-pack abs that everybody wants to the performance-focused deep muscles of the core that are responsible for core strength and total-body power generation.
The Best Ab Exercises covers it ALL!
Click here to learn more about what EFFECTIVE abdominal training is all about...
------------------
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 "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
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://hop.clickbank.net/?myguymygir/betteru!
in fact!
Here's a snapshot of what it looks like in the start position.
As you can see, I'm facing sideways in the rack. The safety rails are set at a moderate position (not a full depth squat). You'll be starting off from the bottom of the movement with the bar resting on the rails and, for best results, you don't want to be starting at the bottom of a full squat - it's low, but not too low.
I would recommend using a bar pad for cushioning or a rolled-up towel, otherwise the bar really digs into your trap as you're doing the exercise. Use a lighter weight than you think you'll need the first time you do this (trust me). I've got 225 lbs on the bar here and can regular squat double that and it was challenging.
Your shoulder is set as dead-center on the bar as you can manage (you'll be able to feel the balance point on the first rep and adjust from there).
You want to have your hands out in front of you and locked onto the bar to help control it. You can use upwards or downwards pressure to adjust the balance as you stand up.
Come all the way up to the standing position.
Here's the other side view of the exercise. You'll notice that my working-side arm's elbow is point directly out to the side and my arm is held up. Holding the arm up like this helps keep the bar from rolling out to the side
A few other views...
It's a very straightforward exercise that will have a HUGE impact on not only your entire abdominal area but your entire BODY as well. Supporting the weight in this off-center fashion challenges not only the abs but the shoulder girdle and legs as well.
It's truly a total-body ab exercise!
When you've done one side, you can either turn around and go immediately to working the other side or take a rest in between - whichever way you prefer. If you go directly from one side to the other, on your next set, start with the different side so you give it balanced workload.
As I mentioned above, the first time you do the exercise, start fairly light to get an idea for how it works. I like to set the bar down on the rails in between reps to reset the core and legs and make everything is properly aligned before doing another rep. With the resistance off-center on your body this is helpful in preventing injury because of compromised body position.
I'll tell you this much...the first time you do this one, your entire core will be sore for several days after. You'll feel that pleasant tightness that tells you that you accomplished something with your core training!
Be sure to add your comments below,
especially after you give it a try!
 This is a pic of me (Nick Nilsson) the author of "The Best Ab Exercises" | If you like this exercise, you will LOVE what you find in my book "The Best Abdominal Exercises You've Never Heard Of"... REAL ab training is far more than just crunches and sit-ups...you're not going to get the results you want focusing on those. You need exercises that challenge your core inside and out, covering all aspects of it, from the visually-stunning six-pack abs that everybody wants to the performance-focused deep muscles of the core that are responsible for core strength and total-body power generation. The Best Ab Exercise covers it ALL!
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Monday, September 19, 2011
A Deadly Intensity
A DEADLY Intensity Technique For Chest, Targeting Maximum Muscle Fiber Activation
...Range-Of-Motion Triple Add Sets for Bench Press
By Nick Nilsson
Intensity techniques for chest training are often VERY overused (i.e. forced reps) and often VERY ineffective (i.e. forced reps). Sure, you feel like you're working harder, but I have to say, I'd rather get more productive results rather than just feeling like I'm working harder!
So I've got a bench press technique for you here that's going to do just that.
This one is going to take a bit of explaining...but once you mentally understand how it works, you're going to be AMPED to try it out next time you're in the gym! It's an intensity technique (in this case done with the bench press, though it can be easily applied to other exercises) that targets ALL your major muscle fibers types in one set.
You're going to hit Type 1 endurance fibers, Type 2a moderate/heavy strength fibers and Type 2b explosive/very heavy fibers, all in one set.
This technique is going to produce MAXIMUM hyprertrophy and fiber activation for your chest in a minimum of time.
The base technique is one that I call Triple Add Sets. I've talked about this one before and you may already be familiar with it.
Essentially, that technique is similar to a Triple Drop Set in that you do a three-part set, changing weights on each part. In a Drop Set, you reduce the weight. In an Add set, you INCREASE the weight on each successive part of the set.
The way I do Add sets is by starting with a light weight for high reps, e.g. 30 to 50 reps. Then increase the weight and do a set of 6 to 8 reps. Then increase again and do a set of 1 to 3 reps. Each portion of that add set targets a different set of muscle fibers.
For example, if I was doing a Triple Add Set with dumbell bench press, I would use 25 lb dumbells for a set of 50 reps. Then a brief rest (10 seconds or so) then pick up a pair of 50 lb dumbells and do a set of 8 reps. Then rest 10 seconds then pick up a pair of 100 lb dumbells and do a set of 2 reps.
At the end of that set, you've hit all your major muscle fibers types and stimulated massive growth and strength gains (on a side note, this is a VERY tough technique on the nervous system and not one you can use all the time!).
The main issue I found with the Triple Add Set done like this is having to line up three separate sets of weights. It's time-consuming even in my home gym...MUCH tougher to accomplish in a normal gym with lots of people running around!
And that's how Range-Of-Motion Triple Add Sets were born...
Instead of starting light for high reps and increasing the weight and decreasing the reps from there, you're going to use the SAME weight on all portions of the set.
Instead of increasing the weight, you're going to increase the RANGE OF MOTION.
This is what is going to make it tougher. And it's also what's going to make it much easier to work with in a crowded gym than having 3 sets of weights in front of you.
I'll explain each phase and show you pics of how far the range is on each.
Phase 1 - Short Range of Motion, High-Rep Training for Type 1 Endurance Muscle Fibers
In this first part of the set, you'll be doing just the top few inches of the range of motion of the bench press. Since is has the best leverage and is the strongest part of the range, you'll be able to get a LOT of reps with it.
We're aiming for about 30+ reps on this one. Select a weight you could normally hit about 12 to 15 FULL-range reps with. Now just rep out in that top range of motion.
Crank out as many reps as you can...this is going to work those Type 1 endurance fibers. The cool thing is, you're working them with relatively heavy weight here, too, which will help them achieve some actual growth :).
Phase 2 - Medium Range of Motion, Moderate-Rep Training for Type 2a Muscle Fibers
Once you've finished your high-rep, short-range set, rack the bar and rest 10 to 15 seconds. Now lay back down and get set for Phase 2.
You're going to be doing about HALF the range of motion of the exercise this time, staying just above the sticking point of the bench press (which is about 1/3 of the way up - it varies by individual). We want to stay above the sticking point to stay in favorable leverage and get the reps.
Use a deliberate movement with this. Lower the weight to the point just above the sticking point, pause, then press up and repeat. There should be no bouncing from the bottom here as we want to develop tension in the chest.
You should be able to hit about 6 to 8 reps in this half range of motion. This targets the Type 2a muscle fibers that respond well to medium reps and time under tension.
Phase 3 - Full Range of Motion, Low-Rep Training for Type 2b Muscle Fibers
Now it gets interesting... :)
You're going to re-rack the weight, take your brief rest then do as many FULL range reps as you can. This will most likely be 1 to 3 reps here, depending on your fiber-type makeup for the upper body and the weight you selected originally.
Treat this as a near-maximal rep in how you set up for it. Make sure everything is tight...you've got your legs braced and your shoulders tight behind your body. Lower the bar under control then press up with explosive power.
That's the last straw!
Once you hit that rep, rack the weight and you're done. You'll feel a HUGE pump...possibly unlike anything you've ever felt before in your chest...because of the hard work you've put on every muscle fiber type in one shot.
This technique is VERY powerful and shouldn't be used more than once a week to keep your nervous system from grinding down...you can do it for 1 to 3 sets when you actually do use - once through the 3 parts counts as one set.
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
And let me tell you...if you like this technique, you will LOVE what you find in my "Mad Scientist Muscle" program.
This program utilizes science-based training right along the same lines as what you just read...using specific training techniques to actively change your body's physiology to allow it to better support muscle mass (e.g. targeted high-rep training to improve blood circulation to the muscles).
This is the program I use myself when I want to focus on building lean muscle and strength.
http://hop.clickbank.net/?myguymygir/betteru&l=900
------------------
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 "Mad Scientist Muscle", "Muscle Explosion! 28 Days To Maximum Mass", "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 designed to maximize the results you get for the hard work you put into your training.
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://hop.clickbank.net/?myguymygir/betteru!
Hit Your Legs! Fun
Hit Your Legs and Core With a Challenging and FUN Exercise... Switch Leg Split Squats
By Nick Nilsson
Leg training...if you only know a couple of exercises for legs, it can be extremely boring...squat this, lunge that, leg press over...what else is left?
TONS! If you want to hit the quads, glutes and hamstrings thoroughly, you need to learn as many variations of these exercises as possible to keep things interesting and to keep your body from getting used to any one form of leg training.
And that's where unique challenges like THIS leg exercise come into play.
This is a variation of the Barbell Split Squat that has an interesting twist...on each rep, you're going to switch legs...not at the top (which is WAY too normal) but at the BOTTOM of each rep.
Basically, you're going to do a Barbell Step-Back Lunge then at the bottom of that rep, you're going to bring your front leg down and kneel on BOTH knees at the bottom, then bring your OTHER leg forward and come back up.
It's deceptively simple and it present a great challenge to your body in a number of ways.
First, when you switch legs at the bottom, you have to maintainbalance with a loaded barbell on your back. This means plenty of core involvement.
Second, once you've switched legs and brought your other leg forward, you will be starting from the bottom absolutely ZERO elastic tension in the muscles. It's going to be ALL YOU coming up from that position. This helps build power out of the bottom of the lunge/squat exercise and it'll show up on your regular lifts.
Third, it's actually kind of fun because it requires a bit of skill to do. You're still working VERY hard (trust me on this) while presenting your body and your mind with something to keep it adapting and keep things fresh.
The first time you do this one, start with just the bar. I don't care how much you can squat, you need to learn the mechanics of the exercise before you load the bar at all (even I did this and I'm a bit nuts :)
Set the bar on your back as you would for a barbell squat or lunge then step back into the rack. Now set your left foot back a few feet then come down into a Step-Back Lunge. Come ALL the way down until your weight is resting fully on that bottom knee.
One thing to note here is that you don't want to come crashing down into the bottom position on this one...lower yourself under control until you're kneeling on the ground. We aren't doing a knee drop here!
Now here's where your core comes into play...bring your right leg back so that you're now kneeling on BOTH knees. The weight is now balanced primarily with your core.
Next, bring your left leg forward so you're now in the bottom of the split squat position again. When you're about to start the push up, here are a few things to think about.
1. As the weight gets a bit heavier, you'll need to lean your torso forward a bit to get the weight over the center of power of the exercise, which is the front leg. This puts a GREAT load on the hamstrings and the glutes.
2. Your back foot is important here...don't just be resting on the tip of your shoe. When you're about to push up, you should try and have the balls of your feet in contact with the ground so you can exert force with the back leg. Without that back leg tensed, you won't be able to get heavier weights up. It's not so critical with lighter weights...you'll feel the need for it as you go heavier.
Once you're ready to go, with a powerful explosion of strength, come back up to the fully standing position. Be careful with your balance on this phase of the movement. You should be familiar with barbell lunging before you try this exercise, just fyi.
So now you're at the top and you have two choices...you can repeat the movement in the same sequence (set the left leg back and down then switch at the bottom and come back up with the left leg forward) or you can switch legs (set the right leg back first, then come back up on the right).
Whichever way you want to do it is totally fine. When you keep to the same pattern, you won't have to think as much as if you switch direction more frequently, which can be a bonus :).
Step back with the right. Bring the left around and kneel on both knees. Bring your right leg forward and get into position. Push yourself back up.
That's the exercise! It's actually a pretty simple concept and VERY effective lower body training, especially for athletics.
This is going to target just about every aspect of the lower body in one shot and give your core some excellent stabilty work at the same time.
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
------------------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 "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
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://hop.clickbank.net/?myguymygir/betteru!
Hit Your Legs and Core With a Challenging and FUN Exercise... Switch Leg Split Squats
By Nick Nilsson
Leg training...if you only know a couple of exercises for legs, it can be extremely boring...squat this, lunge that, leg press over...what else is left?
TONS! If you want to hit the quads, glutes and hamstrings thoroughly, you need to learn as many variations of these exercises as possible to keep things interesting and to keep your body from getting used to any one form of leg training.
And that's where unique challenges like THIS leg exercise come into play.
This is a variation of the Barbell Split Squat that has an interesting twist...on each rep, you're going to switch legs...not at the top (which is WAY too normal) but at the BOTTOM of each rep.
Basically, you're going to do a Barbell Step-Back Lunge then at the bottom of that rep, you're going to bring your front leg down and kneel on BOTH knees at the bottom, then bring your OTHER leg forward and come back up.
It's deceptively simple and it present a great challenge to your body in a number of ways.
First, when you switch legs at the bottom, you have to maintainbalance with a loaded barbell on your back. This means plenty of core involvement.
Second, once you've switched legs and brought your other leg forward, you will be starting from the bottom absolutely ZERO elastic tension in the muscles. It's going to be ALL YOU coming up from that position. This helps build power out of the bottom of the lunge/squat exercise and it'll show up on your regular lifts.
Third, it's actually kind of fun because it requires a bit of skill to do. You're still working VERY hard (trust me on this) while presenting your body and your mind with something to keep it adapting and keep things fresh.
The first time you do this one, start with just the bar. I don't care how much you can squat, you need to learn the mechanics of the exercise before you load the bar at all (even I did this and I'm a bit nuts :)
Set the bar on your back as you would for a barbell squat or lunge then step back into the rack. Now set your left foot back a few feet then come down into a Step-Back Lunge. Come ALL the way down until your weight is resting fully on that bottom knee.
One thing to note here is that you don't want to come crashing down into the bottom position on this one...lower yourself under control until you're kneeling on the ground. We aren't doing a knee drop here!
Now here's where your core comes into play...bring your right leg back so that you're now kneeling on BOTH knees. The weight is now balanced primarily with your core.
Next, bring your left leg forward so you're now in the bottom of the split squat position again. When you're about to start the push up, here are a few things to think about.
1. As the weight gets a bit heavier, you'll need to lean your torso forward a bit to get the weight over the center of power of the exercise, which is the front leg. This puts a GREAT load on the hamstrings and the glutes.
2. Your back foot is important here...don't just be resting on the tip of your shoe. When you're about to push up, you should try and have the balls of your feet in contact with the ground so you can exert force with the back leg. Without that back leg tensed, you won't be able to get heavier weights up. It's not so critical with lighter weights...you'll feel the need for it as you go heavier.
Once you're ready to go, with a powerful explosion of strength, come back up to the fully standing position. Be careful with your balance on this phase of the movement. You should be familiar with barbell lunging before you try this exercise, just fyi.
So now you're at the top and you have two choices...you can repeat the movement in the same sequence (set the left leg back and down then switch at the bottom and come back up with the left leg forward) or you can switch legs (set the right leg back first, then come back up on the right).
Whichever way you want to do it is totally fine. When you keep to the same pattern, you won't have to think as much as if you switch direction more frequently, which can be a bonus :).
Step back with the right. Bring the left around and kneel on both knees. Bring your right leg forward and get into position. Push yourself back up.
That's the exercise! It's actually a pretty simple concept and VERY effective lower body training, especially for athletics.
This is going to target just about every aspect of the lower body in one shot and give your core some excellent stabilty work at the same time.
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
Hit Your Legs and Core With a Challenging and FUN Exercise... Switch Leg Split Squats
By Nick Nilsson
Leg training...if you only know a couple of exercises for legs, it can be extremely boring...squat this, lunge that, leg press over...what else is left?
TONS! If you want to hit the quads, glutes and hamstrings thoroughly, you need to learn as many variations of these exercises as possible to keep things interesting and to keep your body from getting used to any one form of leg training.
And that's where unique challenges like THIS leg exercise come into play.
This is a variation of the Barbell Split Squat that has an interesting twist...on each rep, you're going to switch legs...not at the top (which is WAY too normal) but at the BOTTOM of each rep.
Basically, you're going to do a Barbell Step-Back Lunge then at the bottom of that rep, you're going to bring your front leg down and kneel on BOTH knees at the bottom, then bring your OTHER leg forward and come back up.
It's deceptively simple and it present a great challenge to your body in a number of ways.
First, when you switch legs at the bottom, you have to maintainbalance with a loaded barbell on your back. This means plenty of core involvement.
Second, once you've switched legs and brought your other leg forward, you will be starting from the bottom absolutely ZERO elastic tension in the muscles. It's going to be ALL YOU coming up from that position. This helps build power out of the bottom of the lunge/squat exercise and it'll show up on your regular lifts.
Third, it's actually kind of fun because it requires a bit of skill to do. You're still working VERY hard (trust me on this) while presenting your body and your mind with something to keep it adapting and keep things fresh.
The first time you do this one, start with just the bar. I don't care how much you can squat, you need to learn the mechanics of the exercise before you load the bar at all (even I did this and I'm a bit nuts :)
Set the bar on your back as you would for a barbell squat or lunge then step back into the rack. Now set your left foot back a few feet then come down into a Step-Back Lunge. Come ALL the way down until your weight is resting fully on that bottom knee.
One thing to note here is that you don't want to come crashing down into the bottom position on this one...lower yourself under control until you're kneeling on the ground. We aren't doing a knee drop here!
Now here's where your core comes into play...bring your right leg back so that you're now kneeling on BOTH knees. The weight is now balanced primarily with your core.
Next, bring your left leg forward so you're now in the bottom of the split squat position again. When you're about to start the push up, here are a few things to think about.
1. As the weight gets a bit heavier, you'll need to lean your torso forward a bit to get the weight over the center of power of the exercise, which is the front leg. This puts a GREAT load on the hamstrings and the glutes.
2. Your back foot is important here...don't just be resting on the tip of your shoe. When you're about to push up, you should try and have the balls of your feet in contact with the ground so you can exert force with the back leg. Without that back leg tensed, you won't be able to get heavier weights up. It's not so critical with lighter weights...you'll feel the need for it as you go heavier.
Once you're ready to go, with a powerful explosion of strength, come back up to the fully standing position. Be careful with your balance on this phase of the movement. You should be familiar with barbell lunging before you try this exercise, just fyi.
So now you're at the top and you have two choices...you can repeat the movement in the same sequence (set the left leg back and down then switch at the bottom and come back up with the left leg forward) or you can switch legs (set the right leg back first, then come back up on the right).
Whichever way you want to do it is totally fine. When you keep to the same pattern, you won't have to think as much as if you switch direction more frequently, which can be a bonus :).
Step back with the right. Bring the left around and kneel on both knees. Bring your right leg forward and get into position. Push yourself back up.
That's the exercise! It's actually a pretty simple concept and VERY effective lower body training, especially for athletics.
This is going to target just about every aspect of the lower body in one shot and give your core some excellent stabilty work at the same time.
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
------------------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 "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
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://hop.clickbank.net/?myguymygir/betteru!
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 "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
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://hop.clickbank.net/?myguymygir/betteru!
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