Hang from a chin up bar. Make sure you keep your shoulders in the sockets. Keeping the legs as straight as possible pull with your abs to lift your legs above your head and touch the bar without your feet. Return to the starting position and repeat from a dead start (no swinging).
18. If possible, use kettlebells over dumbbells.
Due to the offset center of mass from the kettlebell it builds both strength and stability. Stability is very important. Injuries usually occur because your stabilizer muscles haven’t caught up to your prime moving muscles.
19. An effective full body workout should consist of the following.
- 1 x pulling exercise
- 1 x pushing exercise
- 1 x lower body knee dominant exercise
- 1 x lower body hip dominant exercise
- 1 x core exercise
20. Do BB Complexes instead of traditional. cardio.
If you hate cardio, like me, try this barbell complex at the end of your strength training program. This will act as your cardio. A bb complex is when you do all the reps of one exercise before moving onto the next exercise and you don’t put the bar down until all the reps are complete. That counts as one set. You’ll take a brief rest and repeat for the recommended number of sets.
21. Skip for sexy calves.
The calves are a slow twitch muscle fiber which means they can tolerate a lot of volume and frequency. You’ll get a ton of volume with 10 minutes of skipping. Also, it will act as a great form or cardio.
22. Train with a sled to increase training frequency without getting sore.
If you want to increase your training frequency, but find you’re always sore and cannot recovery properly, try training with a sled in between your training days. The sled eliminates the eccentric (lowering of the weight) stress. The eccentric stress is what causes the most muscle tearing and soreness. Strap a sled to your waist and do some forward and backward walking for 20-30 minutes. You’ll get a nice lactic build up as well. But again, no DOMS. Winning!
23. TEMPO training is overrated.
If you see a training program that has 3:1:3:1 or some other number combination next to the exercise throw it in the bin. Here’s 3 reasons why…
1. The slower you go the greater DOMS you will have. Not cool if you want to increase your training frequency.
2. Force = Mass x Acceleration. So in other words, If you want to produce force you need to lift a weight fast. Not slow.
3. In life you don’t move to tempos. In fact, I don’t think I’ve ever sat in a chair with a perfect 2:1:2:1 tempo.
24. When performing any standing exercise try and corkscrew your feet into the ground.
Notice all the muscles in your legs turn on? You just made that lift a full body exercise.
25. Pull off blocks for a safer deadlift.
If you struggle to get down to the bar and keep and arch in your lower back when performing deadlifts, do some hip and thoracic mobility and pop the bar up a little higher in the squat rack until you can do so.
Grant Lofthouse is the founder of Cardio Haters Training. He specializes in getting people sexy without cardio and has a current mission to help 100,000 cardio haters set themselves free from the treadmill grind. Grant is Australia’s Women’s Health & Fitness “weight training advisor”. For more information visit fitnessmoving.blogspot.com
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