www . newellstrength . com www . unlockingyourinnerstrength . com simple static stretching . For the stretching , either use a TRX strap ( picture below ) or find a door way , bend elbows at 90 degrees , brace one arm on each side of the door way and lean forward slowly .
For strengthening and packing on muscle in the phasic muscles , I will provide you just three exercises . That means that anyone can do these three things as I have the novice in mind but just because these movements are simple it doesn ’ t mean that you can ’ t make them extremely challenging . I want you to first do a ‘ Bat-wing ’. Dan John gets credit for naming these .
To perform these , you will lay face down on a bench and keep your feet on the ground . Grab a pair of dumb bells off of the ground and pull up to your rib cage , bringing the elbows straight up to the ceiling . Hold that for 5 sets of 10 just like Mr . John recommends .
For the glutes , I want you to perform a goblet squat . Take a dumb bell or kettle bell and hold it goblet style on your chest . Sink down into a full squat , elbows touching the insides of your knees . I ’ d go 5x10-20 reps each and every workout .
Finally , I ’ ll give you two options for the delts and triceps ( I lied , that makes four , not three ). The first one is a simple pushup , but make sure your elbows are facing forward , not bent at 90 degrees like nearly everyone does them ( that is a HUGE failure of physical education teachers world wide in my opinion . Hey , I can say that , I was a PE teacher !) Perform 100 reps each and every day . The second exercise for this region is the one arm overhead dumbbell press . Keep your heels together and start with a light dumbbell and press it from shoulder all the way to lock out . Let ’ s go with 5 sets of 6-10 reps here .
Remember when I said you can make these extremely hard ? Here is what I meant in terms of what very hard would be : goblet squats with 5 sets of 20 reps at 100 pound dumbbells , 100 pushups with 60 pounds of weight added in the form of chains or a weight vest , goblet squats for 5x20 with 100 + pound dumbbells and finally , 5 sets at 10 seconds of bat wings with 60 + pound dumbbells .
Alas . You now have the tools to keep your muscles young and supple while packing on a shit-load of muscle , yes , it is that effective . Don ’ t let the simplicity of it fool you . The treasure trove of hidden muscle is there for the taking . Peace .
Dax is Not a Lion
“ Don ’ t ask yourself what the world needs . Ask yourself what makes you come alive , and go do that ; because what the world needs is people who have come alive .’ – Howard Thurman
Two years ago , we dressed Dax up with a Lion ’ s mane for Halloween . He still didn ’ t roar . He didn ’ t scare anyone except maybe one of our little nieces . You see , Dax is one of the gentlest , kindest and fun-loving dogs on the face of the planet .