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Instantly Increase Your Strength On Every Back Exercise

Lifting Straps are the Key to Increasing Your Back Definition Safely

Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise that you perform?  Sound too good to be true?  Well, the reality is that if you aren’t utilizing this one simple piece of gym equipment then you’re missing out on some serious muscle size and strength gains.  What tool am I talking about?

A pair of lifting straps!

This is such a basic yet highly effective piece of bodybuilding equipment I’m amazed that so few people use them.  For those of you who are still unaware, these are basically a set of thick straps made of extremely strong material which are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment.  The purpose of lifting straps is to “eliminate” the limitations of your grip strength from the weight-lifting equation by forming a solid connection between your wrist and the weight.  If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms.

Why is this so valuable?

You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps.  You psych yourself up, grip the weight and clear the bar from the ground.  The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar.  You’re forced to stop the set because your forearms reached muscular failure.  What exactly happened here?

Well, you gave yourself an amazing forearm workout… congratulations!  Unfortunately, you also severely limited the amount of muscle stimulation you could have achieved on your back, shoulders, legs, and just about every other muscle in your body which the deadlift attempts to target.  Not good!  Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target, rather than being limited by failure in your forearms and grip.

The main argument against using lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size.  Let’s get real here… what would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles?

The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect they may have on your forearms and grip.   They can be used effectively for every type of back exercise or any other lift where the limits of grip strength is a concern.  Besides, you can easily incorporate specific forearm exercises into your routine to develop your grip strength and forearm size.  If you aren’t using lifting straps already, get on it. You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the small investment when you consider the tremendous improvement they can have on your back exercises and other strength training goals.


To learn more insider techniques for building a powerful, muscular body, check out Sean Nalewanyj’s The Muscle Gain Truth No-Fail System. Also be sure to grab a FREE copy of Sean’s terrific new Training e-book: “8 Things You MUST Do To Build MAXIMUM Muscle” available in the ‘Free Bodybuilding Program Books’ section on the right side of this page.

Men: Eliminate Premature Ejaculation With These 4 Sex-Positive Foods and Supplements

How a Few Simple Additions to Your Diet can End Premature Ejaculation Forever

Believe it or not, as a man, what you eat at the dinner table can have a significant effect on how well you can perform in the sack and satisfy your woman.  The measure of your stamina, the quality of your sexual actions and even the strength and reliability of your erections are all, to some degree or another, affected by the foods you eat.  Premature ejaculation especially is a troubling condition in many men that can be managed to a surprising degree simply by adding certain foods and supplements to your diet.  Even disregarding the possible emotional and mental components of this issue, these factors alone can help turn things around in a positive direction with impressive speed.

So how does a guy put on a powerful sexual performance with only a simple change in diet for help?…

Four Sexual Super-Foods That Can Control Premature Ejaculation

The following dietary items all contain various elements that are shown to support critical biological factors which men rely on during lovemaking:

1. Mucuna pruriens (cowhage). This herb, also known by the name velvet bean, has been employed in traditional Indian Ayurvedic medicine for thousands of years.  It acts to overcome premature ejaculation by raising dopamine levels in the brain.  Dopamine is a neurotransmitter that promotes enjoyment and interest in life, and is actually a recognized aphrodisiac to some extent.  Elevated dopamine makes those pleasure-laden impulses that we feel during sex much more tolerable, but without causing loss of control of the orgasmic reflex itself. Mucuna pruriens has also been shown to improve semen quality and raise ejaculate volume, which is pretty cool.  It’s a true “pleasure supplement” that actually gives you MORE control over premature ejaculation!  You can get mucuna pruriens in a formulation called ‘DOPA Mucuna’ from GNC right here (this blend contains 15% L-DOPA — the immediate precursor of dopamine).

2. Asparagus. Yes that’s right, good ol’ asparagus.  This common vegetable is not all that well known for its ability to enhance a man’s overall sexual prowess, yet that’s EXACTLY what it does.  Researchers believe its beneficial sex-supportive effects result from it’s high iodine and vitamin-E content — which together work to enhance the production of key male sex hormones, in particular, testosterone.  This of course is great news for your muscle-building efforts as well.  So next time you’re at the grocery store, go ahead and grab a fresh bundle and steam some up for yourself.

Learn more natural methods to raise your testosterone here

3. Winter cherry. Also known as Indian Ginseng, here is another herb that has been utilized to treat premature ejaculation for centuries.  Winter cherry promotes emotional balance and is great for stress reduction.  It acts to lessen the kind of fear-based anxieties that can contribute to premature ejaculation.  Here’s a source where you can learn more

4. Our final male “superfood” is the ordinary blueberry. The blueberry has been referred to as nature’s ‘REAL little blue pill’ because of its remarkable erectile-supporting properties similar to (although not as fast-acting) as the drug Viagra.  Unlike Viagra however, blueberries don’t require a prescription and have none of the troubling side-effects such as headaches and blurred vision which the Big V can cause.  The secret behind blueberries lies in compounds that relax blood vessels in the penis.  These arteries need to relax (not constrict!) at the proper time in order to provoke an erection — which may seem counter-intuitive if you didn’t know this, but it’s true.  That’s why being nervous or scared can inhibit an erection… due to the constrictive physical tension that it creates.  Relaxation of this tension helps to likewise control the ticklish buildup which can result in the trigger-happy twitchiness that ends in premature ejaculation.

To harness the power of this sexual uber-food, pop a handful of blueberries into a fruit smoothie a few times a week.  Blueberry yogurt is an alternative, but fresh or frozen blueberries are the best.

Premature Ejaculation Can Be Overcome!

Remember, these special foods and supplements combined with a generally healthy lifestyle and a little stress management can make you as powerful between the sheets as you are in the gym.  With the added application of sexual stamina-building exercises such as PC-muscle flexing (PuboCoccygeus – the lower abdominal muscle used to hold back urination), you can further train yourself to last for 10, 15, 20 or, quite frankly… ANY number of minutes that you’d like to during intercourse.

Your woman will be thrilled!

Here are a few good systems for PE control that you may want to take a look at:

Ejaculation By Command
by Lloyd Lester

Lloyd Lester is an expert on the subject of treating premature ejaculation with the use of all-natural methods.  He is the author of the highly-acclaimed Ejaculation By Command PE training program, which guarantees immediate results by using a combination of sexually-focused exercises, dietary adjustments and supplementation, and some clever mental trickery to rid men of the curse of premature ejaculation permanently:

Ejaculation Trainer.com
by Matt Gordon

Matt is a sex educator and creator of the Ejaculation Trainer who claims that beating premature ejaculation is actually a simple 3 step process that involves: mental reframing, male hormone regulation, and physical control.  Once you’ve gone through Matt’s training, you can expect to last through at least 20 minutes of hard pumping with no problem… some of his clients report being able to make love for over an hour!

Prejaculation Trainer

Will show you how to control your brain’s premature ejaculation triggers with an effective pattern of training methods and supplements.

Yoga And Its Benefits

Let Yoga Show you the way to Calmness and Good Health

The aim of any true spiritual path, including something seemingly physical like yoga, is to raise our awareness to allow us to directly perceive the spiritual dimension. To be spiritual means to recognize one’s spiritual identity and recognize the transcendental essence of everything around us. Additionally, it means to see that we are all parts and parcels of God and to respect each other in that light. That is one of the goals of Yoga. But how can we be convinced that there even is a God?

This comes through a reawakening of our higher sense of awareness and the perception of our spiritual identity. It is through the process of yoga and following the pathway of Sanatana-dharma that we can reach this higher consciousness and comprehend exactly who we are. The Yoga-sutras of Patanjali form the basis of yoga practice. However, yoga itself is a deep and serious practice, and there are a number of types of yoga that can be practiced…

The four main types of yoga with varying yoga positions:

Jnana-yoga is the pathway of intellectual growth and understanding the nature of reality. Karma-yoga is the pathway of right action, detachment from the fruits of one’s deeds, and dedicating our activities to a higher, spiritual purpose. Raja-yoga or Astanga is the pathway of inward meditation and the achievement of higher states of consciousness through various different practices. Bhakti-yoga is the pathway of raising our consciousness, developing our love and devotion for God and decreasing our attraction for aspects of the temporary material world.

There are many other types of yoga, but they are typically considered branches of these four paths.

However, in the early stages, yoga is, essentially, a tool for controlling the flickering nature of the mind, and for promoting the growth of one’s finer qualities and expanding one’s awareness from material to spiritual consciousness. It is taught that Yoga is the process of calming the activities of the mind, which include imagination, misconception, memory, sleep, and perceived knowledge. When these are stabilized, then it can be called yoga, which offers the opportunity for the practitioner to become fully aware of his own essential and fundamental nature. Yoga is the attempt to realign our individual Selves with the Supreme Self, God.

When you make progress in yoga you can feel the unwanted burdens of the mind melt away, such as anxiety, anger, greed, envy, discontent, hate, etc. Then other qualities like blissfulness, peacefulness, tranquility, and contentment will be experienced. These are qualities sought by all and are among the many things that can be achieved through yoga, at least on the elementary level. As you continue to progress, you may enter into the deeper levels of understanding and transcending the mind and gradually go so far as to realize your own spiritual identity and what your relationship is with the Absolute. Becoming free from material life and reclaiming one’s spiritual identity is the goal of all types of yoga.

But despite all these benefits, many people find it difficult to follow this path. This is simply because they lack the motivation to exercise. But once you start performing Yoga on a regular basis, it will itself keep you motivated. The benefit of feeling motivated by Yoga practice is what makes Yoga unique among health maintenance systems.

Yoga can become a lifestyle because there is no real discomfort involved

Why do most diets fail? Why do most exercisers quit? Lack of motivation is usually the reason for exercise and diet failure. People already know they ought to walk more, eat better, drink more water, and exercise, but they must maintain their level of motivation without “burning out.”

In Yoga, positive energy is all around the classroom. Positive energy creates motivation to exercise and creates strong visions of success. The next step is to believe the powerful visions of success, which form a mental picture. Some people are afraid to be successful. Maybe they inherently feel a lack of self-worth, but Yoga also works on improving one’s self-esteem. It is normal for people to feel apprehensive about change, but change is often one of the keys to success.

So we can say that consistency acts as the key as far as the benefits of yoga are concerned while we are in the process of learning yoga positions. We can’t derive benefits from yoga if we are not consistent with our routine. If we fail to be consistent, then it is difficult to derive positive results and yoga can’t be blamed for it. To stay motivated, a beneficial technology is hypnosis i.e. Hypnotherapy.

Hypnosis therapy has proven to be extremely effective in getting and keeping us motivated. Self hypnosis is based on the formula of auto suggestion and visual imagery, and it works on a deeper unconscious level than one can imagine. Motivational self hypnosis engages with your unconscious mind, and urges it to positively alter your sense of self-image and self-perception.

Unbeknownst to us, our unconscious is largely responsible for how we think and react; if we train it to think along more positive lines, your subsequent behavior will change as well. You will feel motivated to understand the incredible potential that lies within us, and by using a hypnosis program you can tap into that potential. Through gentle affirmations such as “I can do it” along with powerful visual imagery, self hypnosis programs can retrain your mind into believing that anything is possible, and nothing is impossible. This means that yoga combined with hypnotherapy can help us to move towards success more quickly.

Alan B. Densky, CH started his hypnotherapy practice in 1978. He offers a wide range of hypnosis CDs & DVDs for all aspects of self-improvement and yoga training, including hypnosis for exercise motivation.

How Adopting an Alkaline Diet Can Enormously Improve Your Health and Well Being

By establishing a normal pH of the blood by way of an alkaline diet you can overcome nagging fatigue, muscle soreness and bring more energy to all your workouts and outside the gym

Did you know that your blood has an optimum pH level that can be significantly affected by an acidic or alkaline diet?  As I’m sure you probably know, pH is a measure of how acidic or alkaline any solution or substance is.  The pH scale spans from 1 to 14… with 1.0 being “extremely acidic”, 7.0 regarded as perfectly neutral and 14.0 being highly caustic (alkaline).  Any chemical near the extreme ends of this scale beyond plus or minus 5.0 in either direction of neutral 7 is so reactive that people can hardly stand to be in the same room with it without wearing a gas mask.  And while blood pH might be relatively mild by industrial standards, it is still highly significant in terms of how you FEEL in terms of your general health and well being…

The body attempts to adjust your blood’s pH to a level generally between 7.35 to 7.45, which is only slightly alkaline, but like I said quite biologically significant.  Your body’s tissues require pH to remain in this narrow range in order to function properly for several reasons.  Our immunologic, enzymatic and especially our cellular repair mechanisms (i.e., the rebuilding of muscle tissue) all function at peak efficiency in this pH environment. If your body becomes even slightly over-acidic however (see the blood pH chart below) you can begin to experience a whole host of steadily worsening ‘blah’ symptoms that will keep you miserable and unmotivated… problems such as low energy, nasal congestion, lingering muscle pain, frequent colds, or persistent headaches.

This is no way to operate a body! And a change to an alkaline diet can be the first step in turning things around for yourself, both health-wise and training-wise.

What is pH?

Chemically, the term pH means “potential hydrogen”, which is a measure of the amount of positive hydrogen nuclei (essentially free protons) flying around within a solution.  These “freelance” protons zip around looking to pull an electron out of anything they can come into contact with in a quest to turn themselves into electrically neutral hydrogen atoms.  Hydrogen of course is the simplest element in the universe, made up of a single electron swirling around one proton.

This electron-stealing property is how an acid corrodes and disintegrates and eats away at anything that it comes in contact with, from metals to granite to human flesh: the positive (+) protons suck electrons out of all the surrounding matter (except for some materials that have absolutely no free electrons whatsoever to surrender, like certain plastics) — and this action changes the atomic properties of materials in ways that make the larger structures which they support (cellular proteins, for instance) simply fall to pieces.  They’ve just had too many atomic holes shot through them!

So how does a maladjusted, too-acidic pH of the blood adversely effect your health?

It effects it because acid modifies a crucial electrical property of the most important particle transported by blood plasma, your red oxygen-bearing blood cells.  It turns out these blood cells carry an independent negative charge which keeps them separated from each other as they travel through the arteries, capillaries and veins.  When this negative charge becomes neutralized in an acidic environment however, blood cells will tend to cluster together — which creates a thickening of the blood and a tendency for it to clot up.  Now the bloodstream is no longer flowing smoothly, oxygen delivery to the cells suffers, and all this inefficiency causes your metabolism to eventually slow down.  Your energy will soon be sapped away, making you feel tired and sluggish much of the time.

Chronic fatigue is sometimes the general term given to this vague but persistent sort of “blah” feeling that never seems to go away.

An alkaline diet can be the secret to restoring lost energy and general good health.

So how do you avoid all this molecular mayhem chewing away at your body from the inside out?  The answer is quite simple and it all begins with what you put in your stomach, and you’ll see why an alkaline diet is the way to go.  When the stomach works on digesting food, it leaves behind natural acidic waste which permeates throughout the body.  Your body eliminates some of this waste via urine and sweat, but there comes a point when the build up is simply too great to eliminate through these channels.

What does your body actually DO with this acidic waste that it can’t get rid off?  The answer is actually quite shocking…

It STORES it inside your body’s cells… yikes!

You can guess what happens next… this acid refuse begins to attack and erode away at those cells by chewing away at the molecules that make up your tissues on an atomic level.  As you might imagine, a lot of internal energy has to be re-directed to keep this acidic crud from doing major damage to your body, and this battle is costly in terms of stealing away your overall energy levels.  As you can see from the blood pH chart, it doesn’t take a very big move in your acid-alkalinity balance to cause big health problems.  A move out of the 7.35-7.45 normal range to a level of only 7.2 presages a condition known as acidosis, and a drop in alkalinity to a neutral 7 likely means death! Not to get too dramatic but an alkaline diet could perhaps save your life.

You can imagine how serious this could potentially be: typical symptoms of very low pH blood can include headaches, sleeplessness, muscle weakness, shortness of breath, racing heart, diarrhea, vomiting… lots of nasty stuff.  So the pH value of your blood is no minor issue but a major factor in how you feel on a day-to-day basis and needs to be taken care of.  By choosing to eat a greater percentage of foods have an alkalizing effect on the body, you can readjust blood acidity back to an optimum level and stop this decline if you’ve started to get too far out of whack.

Adding more vegetables and fruits to the dinner table is the easiest way to establish a more alkaline diet.

Vegetables that can adjust the pH of your blood to make it more alkaline include: alfalfa, barley grass, beets, beet greens, broccoli, cabbage, carrot, cauliflower, celery, chard greens, collard greens, cucumber, dandelions, eggplant, garlic, green beans, green peas, kale, kohlrabi, lettuce, mushrooms, mustard greens, nightshade veggies, onions, parsnips, peas, peppers, pumpkin, radishes, rutabaga, sea veggies, spinach, sprouts, sweet potatoes, tomatoes, watercress, wheat grass, and wild greens.

Fruits are important too!  Some excellent fruits that should be part of any alkaline diet are: apples, apricots, avocados, bananas, berries, blackberries, cantaloupe, cherries, coconut, currants, dates, figs, grapes, grapefruit, honeydew, lemons, limes, muskmelons, nectarines, oranges, peaches, pears, pineapple, raisins, raspberries, rhubarb, strawberries, tangerines, tomatoes, tropical fruits, and watermelon. Many of these like bananas can be chopped up into bite sized bits and kept frozen in a baggie.  They last longer this way and make a healthy (and cheap!) snack.

But how do I get adequate protein into an alkaline diet?

Protein can be a bit of a problem when seeking to adopt a more alkaline diet.  All the protein that is typically derived from meat tends to be acidic, mainly because it takes a lot of stomach acid to break down and digest animal tissue.  It is still possible to add adequate protein to your diet in a way that will adjust the pH of the blood in an alkaline direction however.  Non-animal proteins that should be an essential part of your alkaline diet would be: almonds, chestnuts, millet, tofu, and especially the bodybuilder’s favorite: whey protein powder.

You can also add alkalizing spices and condiments to your diet to help bring blood pH back into balance, such as: cinnamon, curry, ginger, mustard, chili pepper, sea salt, stevia, miso, tamari, and most all herbs.

And finally, these incidental items can support an alkaline diet as well: apple cider vinegar, bee pollen, lecithin, molasses, probiotic cultures, soured dairy products, green juices, veggie juices, fresh fruit juice, and mineral water.

Remember that creating an alkaline diet for yourself doesn’t mean that you have to completely deprive yourself of all the foods you love, even those nasty ‘ol ones that may be too acidic!  You simply need to pay attention to the balance-ratio so that it is geared more towards the above mentioned items.  Try to establish an approximate 70-30 ratio of alkaline-to-acidic foods in your overall diet. For many people suffering from the deleterious effects of a too-acidic bloodstream, this simple change in diet can produce a near-wondrous reversal of chronic fatigue symptoms, pain and stiffness, and just the general sort of malaise that I talked about earlier.  And these beneficial effects can appear very soon after making these dietary changes.

So strive to eat a more alkaline diet and you’ll soon find yourself bouncing into the gym full of pep and energy rather than dreading the entire ordeal!


As long as you’re learning about nutrition, don’t miss this post by Certified personal trainer Mike Geary outlining the best 55 lean foods to stock your fridge, freezer and cupboards with…

Here’s another small but informative site about maintaining an alkaline diet that you may wish to check out as well.

The Truth About Building Massive Biceps and Triceps

Training Your Biceps Effectively is Not Just About Moving Weight Around with Your Arms

It’s no secret that every serious lifter out there craves an impressive pair of strong, muscular biceps.  Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps?  Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt?

While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their biceps to achieve the absolute maximum gains.

In order to have the proper insight into effectively stimulating biceps growth, we must first recognize these three basic truths about body mechanics:

1) Relatively speaking, the biceps and triceps are small muscle groups.
2) The biceps receive heavy stimulation during all basic PULLING movements for the back.
3) The triceps receive heavy stimulation during all basic PRESSING movements for the chest and shoulders.,,

What do these 3 points tell us about Effective Biceps Training?

The most important thing for you to realize is this:

For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!  So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of biceps curls and triceps extensions?

It’s very important to understand that the biceps and triceps receive a very large amount of work from all of your usual chest and back training.  Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that DIRECT arm training is of minor importance.

Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion.  The real magic takes place outside of the gym while you’re resting and eating — as this is the time when your body will actually be synthesizing new muscle tissue in your biceps and everywhere else.

Because of this, it is vital that you do NOT over-train your muscles.  You must always make sure to provide them with sufficient recovery time if you want to see impressive results.  Over training can actually make your muscles smaller and weaker.

So if you’re looking to achieve serious biceps and triceps growth, you need to stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and triceps pressdowns.  Strong, muscular arms are mostly a product of heavy chest and back training. This is not to say that no direct biceps training is necessary — just not too much.

Here are 2 Sample Biceps And Triceps Routines that you can use as a part of your Training Program…

.

Arm Routine #1

Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps

Arm Routine #2

Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps

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Take all sets to concentric muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.  If you can incorporate this new way of thinking into your arm training routine, you will achieve arm size beyond anything you previously thought possible.

You may also want to check out this video by Branch Warren doing preacher curls…

To learn more insider techniques for building a powerful, muscular body, check out Sean Nalewanyj’s The Muscle Gain Truth No-Fail System. Also be sure to grab a FREE copy of Sean’s terrific new Training e-book: “8 Things You MUST Do To Build MAXIMUM Muscle” available in the ‘Free Bodybuilding Program Books’ section on the right side of this page.  Building rockin’ biceps is just one of many free routines you’ll discover.

The 3 Best Crunchless Abdominal Exercises in the World

Try These Crunchless Abdominal Exercises and Save Your Back!

Instead of the typical abdominal exercises that we see so often employing crunches, sit ups, leg lifts, etc… I like to give my trainees better options for metabolism-boosting high intensity workouts.  I like to show people how to work their entire body while at the same time training their abs… thus building a rock hard core and creating a much better fat-burning workout than your typical crunch happy ab workout.

I’m going to show you an example of one of my favorite ab exercises that doesn’t include any direct crunches at all.

It’s in a tri-set format (similar to a super-set but alternating between 3 exercises):

Renegade Dumbbell Rows
Front Squats with Barbell
Mountain Climber Abdominal Exercises

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of “reps”.

Abdominal Exercises: Illustrations and Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me… you’ll feel it in your abs!

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body…

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this looks more like a leg exercise, you’ll feel this one in the abs big time!

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

After finishing each exercise, rest about 30 seconds before starting the next set. Rest about 1-2 minutes after completing each “tri-set” before repeating. This routine will give you one of the best ab workouts that you’ve ever had without even doing any direct abdominal exercises. You’ll see what I mean after you try it!

Discover More Masterful Abdominal Exercises by Mike Geary

This is just a sampling of some of the killer ideas you’ll discover in my internationally best-selling book, The Truth About Abs… currently the #1 most popular abdominal exercise program on the internet today (as ranked by Clickbank) with over 200,000 users in over 150 countries. If you don’t already have a copy be sure to pick one up today…

Not only will you receive a complete blue-print for challenging full-body workouts that will thoroughly define your entire body in addition to your abs (can be adjusted to beginners or advanced levels), but you’ll also gain a thorough understanding of what types of nutritional strategies and other lifestyle aspects that it takes to reduce your belly fat to the level where your abdominals are visible.  Remember, nutrition and mindset are MORE important than just the workouts!

Don’t be lazy… get lean!

Now that you’ve seen some of Mike Geary’s A+ crunchless ab workout routines, take a look at one of his nutritional posts and learn about these 55 excellent lean foods that should be on your dinner table.

You might also want to take a look at Rob Paulo’s excellent article about the 3 most important things to understand about achieving any sort of fat loss goals that you might have for yourself.

And if you’d like to watch a beautiful woman with a rockin’ sweet bod just tearing it up then DO NOT miss Zuzana

Learn more about Mike Geary’s Top Rated Training Program: The Truth About Abs. You’ll learn dozens of completely unique abdominal exercises as you follow Mike’s amazing crunchless approach to building a washboard set of abs in record time!

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