We left off from the first part of this article talking about odd object lifting, using bands, doing plyometrics with bodyweight, and not going to failure to help increase your results.
Now, these next 3 tips will round out this article and get you to reach higher levels with your results.
1) Go Solo – Use Single Arm and Leg Exercise Variations.
Unilateral exercises aren’t a new concept. The only problem is, not too many people are using them.
Most athletes and trainees are doing (or at least I hope…) regular old squats, dead lifts, bench press, overhead press, and bent rows with two arms and legs, which it totally fine and highly recommended.
BUT, Why not take those same exercises and go solo on them!
So I’m talking about single leg deadlifts, pistol squats, 1 arm press’ and row variations.
The BEST are your 1 arm snatches and cleans with either a single KB’s or DB’s.
1 Arm Snatches are by far the BEST out of all!
Like the odd object lifting from part 1, single arm and leg variations will force you to use your entire core even more which will then help your better engage your whole body and use even more muscle.
While you may not be able to lift as heavy of weight, in the long run, you’ll be doing your body good!
When you go back to your normal two arm and two legged movements, you’ll be stronger than ever!
Give these a shot…
2) Complexes For Strength and Power
I’m sure you have heard of these by now! If not, you need to come out from under the rock your under!
Complexes work and that’s why I added them to this list!
There’s an endless amount of ways you can add complexes into your training regimen.
You can go for just strength, conditioning, or power.
And the variations and tools you use to perform you complexes are endless as well!
There’s barbell complexes, sandbag, kettlebell, dumb bell, band, and odd object complexes.
There’s different ways you can split up you complexes as well.
One way of doing them is by completing a certain amount of reps for each exercise.
So for example, you would do 5 reps each exercise but you wouldn’t go to the new exercise until you have completed the five reps.
Another way is to string your exercises together and perform 1 rep of each exercises back to back to back.
Check out the video below of this BRUTAL “Complex from Hell” I hit…
3) DELOAD to EXPLODE!
If you don’t know what DE-LOADING is yet, you better learn!
It’s nothing more than simply giving your body a nice little break from time to time from the constant brutal pounding you place upon it.
Most people have the mindset, “More is Better” and they tend to push, and push, and push while never allowing their body to rest.
Most times, these athletes and trainees never see results and stay in the same spot year after year.
De-Loading is basically what you would call your “off week”.
It’s when you lay off the heavy weights and take it easy.
You can still train but you wanna go nice an easy.
It’s a great time to work on bodyweight movements and conditioning.
De-loading takes lots discipline. Like I said, it takes lying off the heavy weights for a few days which some people just can’t do because they feel that lay off the heavy weights, they’ll lose all their hard earned muscle!
This is far from the truth!
Some simple guidelines you’ll want to follow while going through a deload phase are these:
- NO Direct loading of the spine (No heavy squats, deadlifts, ect)
- NO going to failure
- NO heavy weights – go lighter and use mostly bodyweight
Deload to EXPLODE!
Now you know…
There you go! 3 more tips to round things out!
Use these and get new results quick!
LIVE AGGRESSIVE AND GET STRONG!
PS – It’s official! I’m heading to Brazil!!!
More details to come!
Keep following the blog for updates!