Why the Clean and Press?

The Clean & Press will build bigger, stronger and healthier shoulder muscles, in a shorter amount of time.What makes the clean and press so great is that it works the entire body from head to toe. You use the lower body to get the load to the shoulders and the upper body to get the load overhead. Moreover, the clean and press teaches coordination, transfer of power and also  teaches the body  to work as one unit.

When executed with heavy weights and low reps it`s an incredible strength developer. Done for high reps it`s an incredible strength-endurance builder. Done with heavy weights and high volume it`s great for size and strength. The clean and press absolutely should have a place in everyones training program. It is a great exercise for both men and women, and if you only have time to do one exercise  for shoulders it`s the best bang for your buck…you can`t do much better than the clean and press.

Check it:http:DB Clean and Press

SNATCH

The Snatch is a full body exercise, implementing strength and power. This ground-based movement is simple…pull the weight off the floor, snatching it over your head. Perform this movement quickly and explosively.

 With its simplicity this exercise involves every major muscle group in one move. From pulling the weight off the floor it incorporates the hamstrings, quads, and hip flexors…as you swing the weight up, the calves and back come in to play.  Finishing off with the shoulders and arms, as it sways overhead. This all happens very fast and simultaneously from the moment you pick up the weight. The body works as one unit ( ground based movement), thus improving overall strength and coordination carrying over into daily life activities.

Here`s the D.B. variation: D.B. SNATCH

Ground Based Workouts vs. Machines

The masses have bought into the machine approach when it comes to training. Most gyms are filled with so many different machines that there is`nt any room for REAL WORLD ground based training. The problem with machines is that they leave weak links in the body. One part of the body might be strong, but the other might be lagging behind leaving your body vulnerable to injury (also affecting overall strength).

The answer to this is moving weight using ground based workouts. When you move weight from the ground, the body becomes involved as a whole rather than partially with machines. Ground based exercises work the whole body, and fights weak links by working the body as a whole unit.

Deadlifts, squats, cleans, snatches are far superior movements, and the best way to condition your body for real world demands in all activities. So if you`re seeking total body athletic development it`s a must that you move into ground based workouts.

-Rob

BONES TO BEAST

Always practice what you preach is my motto, so here`s a quick routine you can get in. So here at Krank we are de-loading this week, so I was focusing on my lower but hit the whole body.

1a-KB Deadlift 3×15

1b-Glute bridges x10

2a-SBZercher Squat x12

2b-KB Reverse Lunges x8-12

3a-DB Walkout 4×5

3b-Renegade Row x10

3c-DB Squat Thrust x15

Check it out: Getting it in

EPOC: INCREASE THE AFTERBURN

EPOC:Excess Post Oxygen Consumption

EPOC is a process intended to erase the body`s oxygen debt as it recuperates itself to pre-workout status and adaptation to exercise. It`s also nick named the afterburn because of the increased metabolism and caloric consumption it creates. So let`s say for example  a tough session like metcon…it`s very demanding on the aerobic & anaerobic system. Like me, you might find yourself panting like a dog, gasping for air, no matter how much you breathe it will seem like it`s not enough at the moment. Believe it or not you are causing a oxygen debt to your system triggering EPOC. Now the body will work harder to deliver oxygen at even higher levels to restore itself to pre-training status bringing you closer to your fitness goals. This will help burn stored  body fat at an accelerated rate… taking into consideration your nutrition is on point, and up to par.

So step out of your comfort zone when your training, and get moving cutting down those rest periods between sets!

FORM & FULL RANGE OF MOTION IS JUST AS IMPORTANT AS HEAVY WEIGHTS

This is a problem that I see all to often, individuals sacrifice form for weight. Many people seem to  short stroke their work load  by decreasing range of motion as the repetition count rises, the load too heavy. . It`s better to get 1 great rep, than to perform 5 sloppy repetitions.

The key is to focus on full range of motion in any exercise you perform. Whether it`s bench pressing, squatting, or dead lifting  the deep stretch in the agonist & antagonist muscles is what helps build deep muscle muscularity…No matter what movement pattern  performed, shoot for the full range of motion.  It is the very essence in building size and strength.

So if you`re form is compromised, then DROP THE WEIGHT DOWN until you build up to it. Get rid of the EGO…stay injury free.

WHEN IS THE BEST TIME TO EXERCISE?

I am asked this question very frequently…When is the best time to exercise?

The best time to exercise is when you feel best, and when you will actually do it. It comes down to whatever time works for you is when you should exercise. A lot of people think early morning is best because the body puts out more energy at this time, but that`s not necessarily true. For some people early morning is best ( as it is for myself ), and you have the advantage of knowing you have done your workout for the day. For many it might be during their lunch hour, or  even after work. There is no one right time.

WANT THE BIG SECRET TO PUTTING ON SIZE AND LEAN MASS?

In order to put muscle on your body, you have to work your legs.  It seems to be the most neglected area that most guys want to work. The lower body is both the strongest and biggest muscle in the body…not your chest.

When you train your legs using full range of motion and engaging in full muscle contraction you cause your body to release large amounts of stored up testosterone and hgh through out your body. This stimulus sends signals through out your body causing muscle growth.  It may seem far fetched, but training the legs not only develops the lower body but it also provides the growth stimulus needed to repair your upper body. This means that intense leg training helps build your upper body. Training the legs cannot be avoided if your goal is to attain and build a proportioned, and balanced physique.

So please don`t be that guy!

WHY ISOLATED ROUTINES FLOP FOR FAT LOSS

When you perform isolated movements it only burns small amounts of energy. This will not burn enough energy to begin creating a caloric deficit to start burning fat.

Isolated movements such as crunches, bicep curls, and tricep extensions are small muscle groups that need minimal amounts of energy to function…This means minimal calories burned. Isolated work recruits a very limited amount of muscle fiber thus limiting the quantity of fat that will be burned. So for optimal results perform multi joint exercises that incorporate more muscle groups to melt away unwanted body fat.

BARRIERS: A PART OF LIFE, AND A PART OF FITNESS AS WELL

It takes time to build a fit body, and it also takes time breaking through barriers. Working for the physique you want isn`t easy, if it was everyone would have it. These barriers keep out the pretenders, they actually measure how serious you are about fitness. Yes barriers are hard to overcome, but it also provides a good test of HOW BAD DO YOU REALLY WANT IT?  Can you make it beyond that barrier to a new level of fitness? Or will you succumb to those barriers that keep you stuck on the same level of fitness?

To continue to progress in fitness, you have to push pass those present boundaries. You have to push pass those limits (safely of course), and break the barriers. You have to deal with the pain and discomfort that serious exercise induces. You can not progress if you continue to train submaximally…you have to step out of your comfort zone!

-Rob