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All posts for the month February, 2016

Upper Pec Tri-Set

Squeeze Press 2Squeeze Press 1

Part of a workout for you to try. I used this sequence in my accumulation or volume phase to target the higher pec fibers. This isn’t your average beginner workout. 

3-4 Rounds of:

A1 – 4-6 Barbell Standing Strict Shoulder Press  @ 3011 (Rest 15s) 

A2 – 8-10 Kettlebell Squeeze Press  @ 2011 (Rest 15s)

A3 – 12-15 Db Pronated Incline Turning Fly @ 2011 (Rest 2-3mins)

REPEAT

 

Notes:

This adds up, so we pick starting weights that are about 2 repetitions above what is prescribed.

Shoulder Press 

 Shoulder Press 1Shoulder Press 2

– pick a weight that you can do for a tough 8 reps. Do not lean back. Strict form.

 

Squeeze Press – PICTURES ABOVE. Pick a weight that you can handle for 12 tough reps, keep under tension, no lockout resting. Hands at sides of kettlebell, squeeze hands together like you are trying to crush the kettlebell as you press upwards. You can also use dumbbells. 

 

Pronated Turning Fly

Incline Fly 1Incline Fly 2

– Pick a weight that is challenging for 15-20 reps, start palms forward at the bottom, rotate as you press, end up palms up with pinky fingers pointing toward each other.

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Coach Rick Mueller – New Episode Of The 2 Strong Guys Podcast

Erik RIck Steve

Coach Rick Mueller is with us. We Talk competing in Iron Mans, climbing Mount Kilimanjaro, managing the moment, taking that first step, periodization, morning routines, he answers out fast questions, cognac, and more.

Listen HERE

Find us: facebook.com/2strongguys

or Twitter @2strongguys

or on itunes: 2 Strong Guys

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Our latest episode of the 2 Strong Guys Podcast is up!

2014-07-10-12.54.19-139x300

Today: Coach Marty Hansen Part 3 – New Episode Of The 2 Strong Guys Podcast. Marty Hansen from m-2sport.ca is back with us again. We talk chasing kangaroo’s in Australia, being in the moment, stuck on the inside, not paying attention, states of mind, a new set of fast questions and more.

Listen HERE

Find us: facebook.com/2strongguys

or Twitter @2strongguys

or on itunes: 2 Strong Guys

 

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Our latest episode of the 2 Strong Guys Podcast is up!

water-fasting-for-weight-loss

Today: Intermittent Fasting – New Episode Of The 2 Strong Guys Podcast. We discuss different fasting protocols. Some benefits, and drawbacks to fasting. Whom it may work well for and whom it may not, 24 hours, lean gains protocols, male/female differences and more.

Listen HERE

Find us: facebook.com/2strongguys

or Twitter @2strongguys

or on itunes: 2 Strong Guys

 

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Mel Squat with your max


Here is a quick effective lower body Squat workout.

This workout is not for the beginner, and definitely not for the faint of heart. It is nasty, but it works. 

 

Warm Up – take some time to warm up the specific ranges of motion you will be using. In this case you are doing 2 exercises:

1 – Barbell Back Squat 

2 – Hamstring Curl

You want to start each exercise with a weight that is challenging for 6 repetitions

 

The Workout:

 

A – 3 Rounds of:

– Barbell Back Squat x AMRAP (Rest 15s)

– Barbell Back Squat *Drop Weight by 10% x AMRAP (Rest 15s)

– Barbell Back Squat *Drop Weight by another 10% ( Rest 3-4mins)

 

(Rest 5mins)

 

B – 3 Rounds of:

– Hamstring Curl x AMRAP (Rest 15s)

– Hamstring Curl *Drop Weight by 10% x AMRAP (Rest 15s)

– Hamstring Curl *Drop Weight by another 10% (Rest 3-4mins)

 

(Rest 2-5mins)

 

C – Row 10mins Easy Pace Cool Down

 

Notes:

AMRAP – As Many Reps As Possible (do not sacrifice form for an extra rep)

Brackets are your rest periods 15s = 15 seconds.

This workout is mentally very hard, you have to be willing to get uncomfortable and let the muscles burn.

 

image6

 

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Our latest episode of the 2 Strong Guys Podcast is up!

Bulking

Today: Bulking – New Episode Of The 2 Strong Guys Podcast. Bulking, putting muscle on properly. New research into muscle building, the importance of failure, a random trip to London Drugs, muscle memory, eating more, anabolic body fat windows, and more.

Here’s a link to the study on training to failure

Listen HERE

Find us: facebook.com/2strongguys

or Twitter @2strongguys

or on itunes: 2 Strong Guys

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