Side Plank Rotations

This exercise is an advanced core exercise that takes the conventional side plank to the next level!! You should master the side plank before attempting this exercise. Try for 12-15 reps on each side!

How to Find Maximum Heart Rate for Cardio

220 - Age = Maximum Heart Rate

After finding this number you can then decide what Target Heart Rate Zone you are ready for. This varies depending on age and how active you are. 

LOW:

55%-65% of MHR

MODERATE:

65%-85% of MHR

HIGH:

85%-100% of MHR

GO GET IT!!

Medicine Ball Sit-Up w/ Russian Twist

http://youtu.be/RivWTYeLIW0 

This is a great all around abdominal exercise. It combines the abs and obliques into one!

Killer Bicep Routine for Mountain Peaks

Tired of the same routine? Check out this badass bicep/forearm workout: 

1) Smith-Machine Ladder Bicep Curls

       (Using just body weight to pull up)

5 sets of 12-20 reps (going to failure)

   ***video will be posted soon!!***

2) Wide-grip cable EZ Bar Drag Curls

       (Elbows come back in the positive movement for better contraction)

5 sets of 12-15 reps (keep arms moving w/constant tempo for more blood flow)

3) Cable Crossover Bicep Curls

4 sets of 12 reps (quick tempo again)

4) Standing Dumbbell Hammer Curls

 4 sets to failure (2-3 Dropsets each set)

Forearms:

1) Barbell Wide Rev. Grip Curls

5 sets of 15

2) Cable EZ Bar Rev. Grip Curls

6 sets of 12-15

My top 2 tricks for thick legs!

In the past year I've been asked a lot about how I put so much size on my legs. In this article I'll address two important tips that's helped me go from chicken legs to thick, cut and serrated wheels!

1. High Reps! The legs are a big muscle group and I feel like the best way to get the pump and stimulate growth is to rep HEAVY weight for 12-20 reps! Notice I said "heavy!" Make the weight challenging!!

2. Drop It Low! Range of motion is key in getting the most stimulation to the muscles and I find it extremely beneficial for building mass to drop the hips below parallel. Yes, that means you peeps throwing up a bunch of plates on the bar and twitching with it need to go down in weight ;) Don't be prideful! Your body doesn't know the weight, just the stimulus placed on it and more muscle fibers are recruited when the proper range of motion is utilized!

Check out and subscribe to my blog for tons of fitness tips and motivation! www.fitnesstalkonline.com

EXERCISE TIP:

It is important for novice lifters to build up strength endurance. Especially in the core. All force begins at the core and it is the foundation of the body. The best way to do this is spend about 15-30 minutes on the core before each workout. Advanced lifters can always return to this phase of training to give their bodies a "break" from the normal stressful routine and find a new way to stimulate new muscle growth.

To build strength endurance it is recommended to use light weight and perform about 15-20 reps. You will lift quickly on the concentric move and slowly on the eccentric. Example: while performing bicep curls, the concentric is the upward movement and eccentric is the downward. NOTE: it is very important to spend more time under tension in the eccentric part of the exercise in order to build up strength endurance! Knowledge is power, safe lifting folks!

Bicep Burnout!!

I like to throw in some resistance band curls into arm day. It's a great way to get an insane pump in the biceps! Try it at the end of an arm workout and go until failure!! NOTE: I'm not swinging my arms and I'm forcing a full contraction, or squeeze, at the top of the exercise. For more fitness motivation and nutrition advice follow my 'blog' here or 'Like' me on Facebook at facebook.com/andreazevedotraining !