In the Yoketober program, and in any good quality muscle building program, there is going to be plenty of multi-joint exercises, movements where there is movement across more than one joint.
And while these types of movements are very beneficial for build strength and muscle, they are also much more technical than other simpler, isolation-style movements. If you don’t do these things correctly, not only will you not get the results you want, but you can also injure yourself.
Today, I have a couple of videos for you that can help you with your technique so you can maximize your training results and reduce and eliminate risk for back injury.
Check them out below:
Back Safety Considerations for Hip Hinge Movements
Back Safety Considerations for Bent Over Lifts
These videos are short, but if you apply these quick pointers to your training, you should be able to keep your back healthy and strong and that in turn will lead to more intense workouts and better results.
All the best in your training.
Tags: bigger back bigger shoulder, bigger traps, build big traps, build bigger traps, build traps, get big traps, get bigger traps, yoketober
Posted in how to build muscle, how to build strength equipment, how to develop strength, muscle-building-workouts | No Comments »
Yoketober is in full swing.
This month, we are focusing on the Yoke – the Traps, Upper Back, Shoulders, and Triceps – the parts o fthe body that make up your outline and help you cast a big shadow.
The objective – To Develop Monster Mass by Halloween.
Yesterday was Yoketober 1st, so Workout #1 went down in the garage. It was my Upper Body Push Day, with Yoke work sprinkled in for seasoning.
#Yoketober Workout #1/31
In the past months of specialized training, #AugustOfArms and #Legtober, lots of people were requesting workout plans, but I didn’t work ahead those months.
Yoketober is different. I put together an entire ebook that includes a full month of training for you from Yoketober 1st to Yoketober 31st.
It’s time to fill that shirt up with some serious slabs of muscle.
All the best in your training.
Close Bigger Grippers with This Proven
Gripper Training Program
Tags: bigger traps, build bigger traps, trap training, yoke, yoke training, yoketober
Posted in arm training, build bigger arms, how to build muscle, how to develop strength, how to improve strength, strength training powerlifting, Yoketober | No Comments »
20 Rep Squats for Building Massive Muscle
Since August, I have been experimenting with 20 Rep Squats.
Performing 20 Rep Squats is a tactic that was made famous by many oldtime strongmen and other writers of yesterday.
The claim is that by performing 20-Rep Squats, you can put on substantial amounts of muscle mass.
Since that is one of my primary objectives right now, along with increasing full body strength, I decided to give 20-Rep Squats a try.
Now, from my understanding there are a couple of ways that 20 Rep Squats can be done. The method I am using is what was described to me by James Fuller, who actually is the one who made me consider doing these after all.
He suggests taking your 10-rep max weight in the Back Squat and performing 20 Reps with it. You rep out the first 10 Reps without rest, and then you finish with the last 10 Reps with any rest-pauses you need, but you absolutely do not set the bar down. It remains on your shoulders from the moment the set begins until you hit the 20-rep mark.
Other approaches exist. For instance, some teach rest-pausing as needed throughout the set. Others suggest taking as big of a breath as possible into the lungs before each repetition, in an effort to expand the rib cage as much as possible.
As far as expanding the rib cage, I have not researched that, but I will say that after my set of 20-Rep Squats, I do lie on a bench and perform chest stretches using the Dumbbell Pull-over movement.
Regarding MY 20-Rep Squat Sets
When you watch the videos below, take note that I am not using my 10-RM in any of them. There are a couple of reasons why…
1) I am always cautious of my back and I am siding toward being cautious. Nothing sucks more than being hurt and unable to train, especially when you know you could have prevented the injury by being cautious, so that is exactly what I am doing.
2) I do a great deal of Squatting BEFORE I do my 20-Rep Squat set. I pair Squatting with my gripper work and often do 8 to 10 work sets before my 20-Rep Squats, so I am already fatigued.
3) These 20-Rep Squats have essentially become my Squat finisher. These are the last thing I do before I move on to the next portion of my workout. My 10-RM is probably closer to 305 or 315.
Tom Platz Squats 500 for 23 Reps
Reading Sources for 20-Rep Squats:
I have not read these books
My 20-Rep Squat Workouts
20 Rep Squats: 225lbs – Aug 17
20 Rep Squats: 235lbs – Aug 26
20 Rep Squats: 255lbs – Sep 2
20 Rep Squats: 265lbs – Sep 10
I did 20-Rep Squats one time back in like 2004 and hated them. I got extremely sore and it interrupted a whole week of my training, so I said to hell with them.
This time however, I really wanted to see what they could bring me, so I have stuck with them.
I plan on gradually moving up in weight and will eventually be up over 300-lbs with them, I am just taking my time.
I welcome comments, especially from those who have followed the program, and I would love to hear about your results.
All the best in your training.
Learn Another Great
Full Body Strength and Muscle Building Method:
Tags: 20 rep squats, 20rep squats, breathing squats, oldtime strongman squats
Posted in build bigger arms, how to build bigger arms, how to build muscle, how to build strength equipment, how to develop strength, muscle-building-workouts | 3 Comments »
#Legtember is under way brother
After taking a much needed day off from training on Sept. 1st to enjoy a relaxing Labor Day holiday with my family, I am back at it brother.
In September, I will hit some form of intense leg work every single day. To make up for the day I missed, I will also do an extra workout on a Friday, the day I train before sun-up.
If your Legs are lagging behind, or if you desperately need to bring up your Squat or Deadlift, then join me for #Legtember.
Here are the details:
Any questions, let me know.
All the best in your training.
My KEY to Pain Free Barbell Curls: Globe Gripz
Tags: bigger legs, bring up squat, how to build hamstrings, how to build leg muscle, how to build legs, how to build quads, improve deadlift, improve squat, increase squat
Posted in how to build muscle, how to develop power, how to develop strength, how to improve fitness and conditioning | No Comments »
Throughout the month of August, I trained arms every single day in order to bust through my current plateau and trigger a quick increase in arm size.
I called this August of Arms and used the hashtags #AugustOfArms & #31DaysOfArms when I put up updates on Facebook.
August of Arms:
The Tale of the Tape
I was successful in adding just under an inch to each arm over the course of the month. I took preliminary measurements and each arm was about 18″ on August 1st. I re-measured every 10 days.
August 1 Measurements:
By August 10th, I had added roughly a 1/2 inch to each arm. I saw no increase on August 20th, but on August 31st, when I remeasured again, each arm had increased to roughly 19″, cold.
August 10 Measurements (+/- 1/2″ Increase):
August 20 Measurements (No Change):
August 31 Measurements (+/- 1/2″ Increase):
This seems to have been a very common theme across the board as many, many lifters who approached and followed through the August Of Arms plan also saw solid increases of .5 inches to 1 inch and slightly above.
To really go out with a bang, on the 31st, I ended the month with a Big Arm workout, hitting both Biceps and Triceps with some of my favorite lifts from the great month of August.
Here are some of highlights from Workout 31 of #AugustOfArms
I am very happy with my results from this month-long experiment, and I plan on doing more focused training, just like this.
Stay tuned for more information on what is coming during September.
It is imperative you get your best email onto my newsletter, if you aren’t already.
The form at the top of the right-hand side bar will make sure you are notified every time I put up a new post on the site.
Also, make sure we are connected through Facebook and Twitter:
I will have more information coming your way soon.
All the best in your training,
Tags: arm training, arm workouts, big arm workouts, bigger arms, bigger biceps, bigger triceps, build arm size, build arms, get bigger arms
Posted in arm training, build bigger arms, how to build bigger arms, how to build muscle | No Comments »
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