When you’re working hard in the gym, you expect results. If you’re not seeing the changes you want, be sure to check out pro natural bodybuilder, Victor Egonu’s top 5 tips to get fitter.
|1.Bank Your Hard Work With USPlabs Cutting-Edge Supplements
I know, I know; you've remained loyal to your diet, been training extremely hard, haven’t missed a cardio session and still haven’t seen any significant progress. Don’t fret, all hope is not lost. You now have “trump cards.” I’m referring to USPlabs’ top of the line supplements that can help you break through those plateaus and get back on track. Over the past year, my goal was to add lean muscle mass while keeping body fat at bay. Of course I broke this long-term goal into a few short term goals, but by using USPlabs products, I was able to exceed my expectations at each goal deadline. Occasionally, I’ll swap in other products depending on the phase of my periodization as all USPlabs products have something to offer. So make a goal, get your diet and training right, and create a stack to help you get Jack3d! Below I’ve listed the mainstay of my supplement regimen below.My Goal: Gain lean muscle
2. Try Something New
3. Functionality Over Specificity
4. My Favorite Abs Workout For a Firmer Midsection
I hate training abs. Seriously, I do. Why? Because if done correctly, it should hurt badly. So I’m confused as to how some people can spend 30min or more doing 500+ crunches, still don’t feel any difference in their abdominals, and yet they wouldn’t spend that same amount of time doing squats, dead lifts or something more beneficial regarding core work. I rarely do more than 3-4 sets of 15-30reps for any abs exercise. The abs are muscles too and although you don’t need a significant amount of weight over that of your own bodyweight, increasing the intensity via exercise, resistance or angle might just be all you need to take your abs from being “eh” to “whoa”. Below I’ve listed 2 of my favorite abs routines that I’ve reaped great results from. Do note however, you won’t be able to fully see your abs until you have your diet and cardio down pat and lower body fat levels.
All you need is a decline bench that you can lock your legs under.
I. Decline Roman Chair Sit-ups // 3 sets of 15 reps @ Bodyweight (BW)
Lower down slowly (2sec) and crunch and squeeze abs hard at the top (1sec).
II. Incline Reverse Leg Raises // 3 sets of 15 reps @ Bodyweight (BW)
Contract your hips off the bench when raising legs towards chest. Lower down slowly (2 sec).
III. Decline Russian Twists // 3 sets of 15 reps per side @ Bodyweight (BW)
Keep your head neutral and looking forward. Keep arms locked out straight and at shoulder level the whole time. Twist slowly side to side. (1sec from middle to side).
I. Hanging Leg/Knee raises // 3 sets of 15 reps @ Bodyweight (BW)
Lift legs to be parallel with the ground. Lower legs slowly (1sec), keeping lower back tight to prevent excessive swinging and momentum.
II. Plank // 3 sets of 30sec to a 1min @ BW or additional weight
Keep core tight to prevent extra pressure on shoulders. If BW is too easy, have someone add a weight plate to your lower back for added intensity.
III. V-sit-ups // 3 sets of 10-12 reps @ Bodyweight (BW)
Keep head, hands and heels above the ground at all times to put additional tension on the abs for added intensity. Get a strong contraction at the top.
5. A New Twist On R & R
The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.