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We’re all busy people. So sometimes working out for over an hour is just not in the cards.

Unfortunately, your physique doesn’t make exceptions for being busy – you simply have to make time to get in your workout. One way to do that? Incorporate more total-body movements into your regimen.

Why? Here are the only three reasons you need.

#1 TIME UNDER TENSION (TUT)

Time under tension is huge for seeing significant muscle gains. I’m basically talking about how long your muscle is forced to contract and hold a weight. The longer your muscles are forced to work, the more micro tears are happening inside your muscle fibers.

Why is that good? Well, the more we accumulate those micro tears, the more rebuilding there is for your muscles to do. Ipso facto, your muscles get huge!

Time yourself during a typical set of 10 reps. You will find that the average time you will spend will be 15-25 seconds. For ideal TUT purposes, we are going to step it up a notch and go for 40 seconds of time under tension with each of these exercises.

#2 EFFICIENCY

I don’t get impressed by people who tell me that they workout for an hour and half to two hours ever day – I get confused. What the hell are you doing for that long in the gym?

I have not had a workout in the weight room last more than an hour in literally 10 years. Even during my college wrestling days we always were in and out within 45 minutes. Why? Because we got our shit done.

Full body movements allow you to target a lot of muscle groups all at once. This cuts down on your time in the gym AND elicits hormone responses that build muscle and burn fat fast!

#3 VARIATION

Getting bored with your exercises is a for sure way to hit a plateau. These full body moves prevent that to a T.

When you hit full body moves, you need a lot of focus with the different moving parts going on. These full body moves are fresh and the variation of style will shock your muscle fibers and give your brain a new stimulus preventing boredom. It’s a win-win!

Grab 2 dumbbells and get ready – that’s all you need for these sick moves. They are:

• Rear Foot Elevated Squat To Hinge
• Dumbbell Lateral Lunge To Overhead Reach
• Man Makers
• Gladiators
• Split Squat to Shoulder Raise
• Valslide Weighted Crawl

RFE Squat to Hinge

How to do it:
• Get a bench, box or anything comfy enough to rest your back foot on
• Place one foot behind you raised on the bench and stand with a DB in each hand
• Slowly lower your knee to a light touch on the ground keeping your chest up
• At the top, perform an RDL hinging at your hips maintaining your posture

What it works:
• Glutes, quads, core, hip flexors, calves, posture
• This move is glute builder! If you thought lunges made you sore wait until you try these out!

DB Lateral Lunge to OH Reach

How to do it:
• Stand with 1 DB in each hand and perform a lateral lunge (toes pointing forward)
• At the bottom of the lateral lunge stay down and raise both hands over your head
• Bring your hands back down staying in that low position
• Drive your foot back and stand up

What it works:
• Gluteus medius, shoulders, abs, inner groin, hip & ankle mobility
• I love this one for the sake of flexibility and lateral hip drive. Do these 2-3x/week and watch your hips become stronger and more flexible

ManMakers

How to do it:
• Start standing with 2 DB’s
• Go right to the floor and hit a push up holding 1 DB in each hand
• At the top of the push up row each arm individually (don’t move your hips!)
• Bring your feet under you and stand up
• Perform a bicep curl and then press your hands over your head
• Bring the bells back down to your shoulders
• Perform a forward lunge on each leg
• Repeat

What it works:
• Every damn muscle fiber you have!
• Pretty self explanatory why I love this move. There is a lot of time under tension and you literally are hitting every muscle fiber you have with one sequence of movement.

Gladiators

How to do it:
(Think turkish get up to start)
• Start lying flat on the ground with 1 arm holding a DB pointed straight at the ceiling
• Slide your opposite elbow under you
• Push up to your hand (keeping your other arm pointed straight at ceiling)
• Elevate your hips off the ground
• Bring your feet together and go into the side plank pose on your hand
• Raise the top leg up then bring it back down
• Go back to the beginning position

What it works:
• Shoulder stability, core strength and mobility, obliques
• I love this one for body control. You really have to focus during this and your shoulder joint is under constant tension. Great move for athletes!

Split Squat to Shoulder Raise

How to do it:
• Start in a split squat stance with one DB in each hand
• Slowly lower your knee down keeping your chest up
• Simultaneously bring your arms down to your sides
• Pop back up and extend both legs and both arms
• Come back down and repeat

What it works:
• Glutes, quads, shoulders, core
• I like this because you have to transfer strength from the ground up. If you core is relaxed you are not going to be able to get those bells up. Stay strong and keep your core tight then you got it!

Valslide Weighted Crawl

How to do it:
• Get 2 Valsides or anything that will move smoothly over a surface (ie: towels on a gym floor)
• Put them on your feet and get two DB’s
• Keeping your core straight from head to toe start crawling with just your arms (keep them straight!)
• Go for 20-30 yards. Anything that keeps the time frame around :40 seconds

What it works:
• Core & Shoulders
• This move is brutal on your abs and shoulders. Just maintaining that position alone is tough to do but when you the weight it just crushes your muscle fibers

Boom! There you go. Simple and super effective full-body exercises that you need to be doing. Go through exercises 1-6 for :40 seconds at each exercise.
Try to get in 3 rounds and you will be in and out of the gym in under 30 minutes. Remember, you are aiming for TUT, efficiency and variation.
Chase It!

For more workout videos, nutrition tips and anything fitness check me out on social media!

The post 6 Total-Body Exercises That Build Muscle And Burn Fat appeared first on FitnessRX for Men.

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By: Ben Boudro, MS, CSCS
Title: 6 Total-Body Exercises That Build Muscle And Burn Fat
Sourced From: www.fitnessrxformen.com/exercises/total-body-exercises/6-total-body-exercises-that-build-muscle-and-burn-fat-copy/
Published Date: Wed, 08 Dec 2021 18:41:33 +0000

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Ripped Leg Blast for Carved Thighs

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Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600

References:

1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

The post Ripped Leg Blast for Carved Thighs appeared first on FitnessRX for Men.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
Sourced From: www.fitnessrxformen.com/training/ripped-leg-blast-for-carved-thighs/
Published Date: Mon, 25 Jul 2022 19:11:16 +0000

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COMPARTA SUS SENTIMIENTOS Y EXPERIENCIAS SOBREEL CÁNCER.

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PRIMAL Preworkout

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Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit animalpak.com
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

The post PRIMAL Preworkout appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PRIMAL Preworkout
Sourced From: www.fitnessrxformen.com/nutrition/supplements/preworkout/primal-preworkout/
Published Date: Thu, 21 Jul 2022 16:51:41 +0000

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