You can google all you want, but there is not a one-size-fits-all answer to the popular question of “how long should I rest between sets.” You’ll find plenty of recommendations — and plenty of people who claim to have the answer — but it varies dramatically between different coaches.

When there aren’t hard-and-fast rules, common sense can guide you in the right direction. Here’s our common-sense recommendations.

Be Flexible With Rest Time

If you’re doing a follow-along video workout, like in Fat-Loss Extreme For Women, Fat-Loss Extreme For Men, MOVE,  our Facebook groups for men or women, or in V-Shred University, a good plan rest as however long the coach in the video tells you to rest.

But even these rest times aren’t set in stone. If you’re one round in and you feel like your heart is in your throat, or you’re about to lose your lunch, just pause the video and rest a little longer. Don’t worry, doing this won’t sabotage your results in the least!

Now, suppose you’re following one of our gym-based programs, like Clean Bulk. In that case, our suggestion is that you rest about 60-90 seconds between sets of weighted exercises. That’s long enough to catch your breath and let your muscles recover, but not so long that you’ll totally cool down.

Again, this can also be altered to your fitness level. If you need to take a bit longer, like 2 or 3 minutes, and it will help you bring more intensity or lift more weight on the next set, that’s fine.

That said… it’s important to use your gym time as efficiently as possible. If you need to rest a little longer, take it, but only if you REALLY need it. Otherwise, get off your phone, stop socializing, and get to work.

Don’t sell yourself short, but also listen to your body! Recovery both in and out of the gym is crucial to seeing results! So take the time you need!

And if you find yourself struggling during your workout, that’s where the best workout-boosting supplements can be your best training partner. Consider pounding some Sculpt Nation PRE 15-30 minutes before a tough workout that, or supplementing with some intra-workout “fuel” in the form of Sculpt Nation BCAAs while your lift!

Let The Experts Help You

If you’re completely puzzled by rest times, if you are pushing hard enough, or by how to train for your goal of weight loss or muscle gain, you’re not alone. So let us help you!

V-Shred has a team of of highly qualified coaches who create customized workout programs and diet plans for thousands of people every day. This is what helped them build the bodies they’ve always wanted — and figure out the right way to train to keep those results once they earn them!

Click HERE or email coaching@vshred.com to finally start getting some answers to your questions.

The post How Long Should I Rest Between Sets? appeared first on V Shred.

If your chest and triceps day is getting a little boring, you are struggling to grow, or you’ve just hit a muscle growth plateau, we’ve got a killer workout for you to try! It’s packed with the best chest exercises and triceps exercises, combined with a perfect balance of pump and volume to give your upper body that “shock” to kick it into growth!

Just remember: if you are looking to build your dream physique, it can’t be chest day every day! This workout may be the perfect way to start off the week, but it works even better as part of a complete, balanced training plan. Dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Legs & Glutes
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

ULTIMATE CHEST & TRICEPS WORKOUT FOR MUSCLE GAINS

A. Incline dumbbell bench press 4 sets, 6-8 reps (rest 90 sec. between sets, single dropset after final set)
B. Alternating single-arm dumbbell flat bench press 4 sets, 12 reps (rest 1 min. between sets)
C. Incline cable chest fly 4 sets, 12 reps (rest 60 sec. between sets)
D. Pec deck or machine fly 4 sets 12 reps (rest 60 sec. between sets)
E. Rope triceps push-down 4 sets, 12 reps (rest 60 sec. between sets)
F. Incline EZ-bar skull crusher 4 sets, 12 reps per arm (rest 60 sec. between sets)
G. Cable single-arm cross-body extension 4 sets, 12 reps (no rest between sides or sets)

Most of the exercises should be familiar to anyone who celebrates International Chest Day on a regular basis, but here are a couple of pro tips from Vince to get the most out of every set. If you’re building up your little black book of training tips, also be sure to join our Facebook men’s group, packed with V Shred personal trainers and other dudes who geek out on this stuff every day.

Incline dumbbell bench press

Don’t flare your elbows completely out to the side on this exercise. That’s a common technique mistake that puts a lot of stress on the shoulder. Go down far enough to really feel the stretch in your chest on every rep, and then push up to feel the squeeze. Nail 6-8 no-doubt reps per set, then finish the last set by immediately lightening the weight by around 20 percent for a dropset.

Alternating single-arm dumbbell flat bench press

If you haven’t done these before, prepare yourself to be humbled! Keep the rest periods to 60 seconds on the dot, and expect to have to go far lighter than you would on a “normal” dumbbell bench.

Incline cable chest fly

Keep a soft bend in your elbows through every rep, and only lower the weight until it’s around parallel to the ground. That will keep the focus on your chest, and off of your vulnerable shoulder or elbow joints! Again, keep those rest periods strict!

Pec deck

Vince’s favorite cue here is to “lead with your elbows.” He advises, “don’t even think about what your hands are doing. Think about what your elbows are doing.” Focusing on bringing them together will help place more tension on your pecs and really burn out your chest to finish this portion of the workout.

Rope triceps push-down

Getting the most out of this staple triceps exercise is all about the set-up. “I like to take a step back away from the stack,” Vince advises. “There’s not much tension at the bottom if you’re too close. Step back, lock your elbows into place, and press your chest out as you press that weight down, squeezing your triceps at the bottom and bringing them up to right around 90 degrees on every rep.”

Incline EZ-bar skull crusher

Again, this is all about the set-up. Keep your elbows at around shoulder-width and no wider, and you’ll feel this right on your triceps without making your elbows cry mercy! Vince also performs each rep with the weight slightly behind his head to keep tension on the triceps throughout the full range of motion of the exercise.

Cable single-arm cross-body extension

This finisher will truly fry your tris! It’s simple but brutal: go straight from 12 reps on one arm to 12 reps on the other… and then back. That is one set. You WILL NOT REST before starting your next set. Go straight into the next one! Do this for all 4 sets, aiming for 12 reps for EVERY set. This will get really difficult with no rest, so you will likely need to lower your weight with each set. Go as low as you need to get in 12 reps from start to finish!

LIGHTER DOESN’T MEAN EASIER!

There are 7 exercises total in this workout: 4 for the chest and 3 for the triceps. The rest periods are all pretty short, so even though it’s 7 exercises, the entire workout should take 45 minutes to an hour to complete. As fatigue builds, you might need to rest as much as 2 minutes or more between exercises, so plan for an hour!

Just don’t forget to get in a solid warmup and/or do some warmup sets for each exercise first! Never jump into any lift with stiff and cold muscles.

Another thing Vince always does before hitting the gym to ensure he is making the most out of every workout is pound some SCULPT NATION PRE about 20-30 minutes before training. The ingredients in a pre can be especially helpful on a pump-chasing workout like this one!

BUILD YOUR CHEST IN THE GYM AND THE KITCHEN

Of course, this workout isn’t everything Vince is doing to grow his chest. He has to eat and supplement for his goals! If nutrition is what’s been blocking your gains, you can find out how to eat for your bulking goals using the macro calculator in the V Shred app for iOS or Android. You can even jump fully onboard the gains train by having one of our expert trainers build you a personalized custom meal plan to help you grow bigger, faster!  

If you are serious about putting on muscle mass you have to put just as much thought into what you do AFTER your workout as you do in the gym! And no, that doesn’t just end with your traditional post-workout protein shake (although that’s a great idea, of course).

Your body needs specific nutrients to recover after working out. POST WORKOUT by Sculpt Nation has them, in science-backed doses! It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

If you are serious about putting on size and are looking for a new full body program, check out Vince’s best-selling CLEAN BULK program.  

The post The Ultimate Workout for a Bigger Chest & Triceps appeared first on V Shred.

You Don’t Need a Gym To Grow Your Arms!
This Arm Workout Will Challenge Your Muscles With Only Dumbbells

Building bigger arms is not rocket science. You don’t even need machines and barbells! A rock-solid arm workout can be achieved with some dumbbells and the correct execution of the right exercises.

This superset arm workout for biceps and triceps handles the “what to do part.” And the tip guide below will tell you how to do it! Then it’s just up to you to put in the effort and eat for growth. (PS: the V Shred App has a customizable calorie and macronutrient calculator that you can set for muscle growth. Download it for your Apple or Android device, and the nutrition part is done, too!)

If you are looking to put on mass all over your body to achieve a balanced physique, you’ll need this arm workout and a few others! That’s why we consider it the perfect way to end a week of Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest Day or Steady State Cardio
Thursday: Ultimate Shoulders
Friday: Ultimate Legs & Glutes 
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Biceps & Triceps Workout for Big Arms

Superset 1
A1: Dumbbell triceps press 3-4 sets, 10 reps (no rest)
A2: Seated hammer curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 2
B1: Dumbbell skull-crusher 3-4 sets, 10 reps (no rest)
B2: Supinated curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 3
C1:Dumbbell Overhead Extensions 3-4 sets, 10 reps (no rest)
C2: Concentration Curls (3-4 sets, 10 reps (rest 90 sec.)

All you will need for this workout is some dumbbells, so you can do it almost any gym or even at home.

Before you get started, you may want to consider taking a quality pre-workout! Our go-to is to slam some Sculpt Nation PRE about 15-20 minutes before training. The ingredients in this one-of-a-kind pre are engineered with the best workouts in mind–that means long-lasting energy with zero crash, a crazy pump, and increased endurance so you can grind out more reps!

Bigger Arms Workout Exercises

Dumbbell Tricep Press Superset with Seated Hammer Curls

Starting laying back on a bench,  hold the dumbbells with your arms straight up and palms facing together. From there, bring the dumbbells down until your elbows are at 90 degrees. Make sure you are squeezing your elbows inside to protect your elbows target your triceps more. Do 10 reps.

Then sit up and do seated hammer curls. This means you’ll keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the biceps rather than just lifting the weights up. Do 10 reps each arm.

Dumbbell Skull-crushers Superset with Supinated Curls

First, lay back on the bench with the dumbbells out above your head. From there, keep your elbows elevated while you bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.

After that, you will go straight into supinated curls sitting on the bench, just like the seated hammer curls. But instead of having your wrists facing in, turn them forward. From there, continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.

Dumbbell Overhead Extensions Superset with Concentration Curls

Start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, raise the dumbbell above your head, then lower it back behind your head while keeping your elbows elevated. Do this for 10 reps.

After that, remain seated on the bench. Grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, hang your arm with the dumbbell down between your legs. From here, = use your leg as a “wall” and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.

Don’t forget proper post-workout nutrition!

What you eat after a tough workout is crucial, no matter your goal. But this is especially important if you are looking to grow! Your body needs specific nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength.

POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

But you can’t only rely on supplements. If you want to grow, you have to have a nutrition plan that matches your goals!

To figure out your own unique calorie and macro needs – check out the calorie and macronutrient calculator in our V Shred App. Download it for your Apple or Android device to ensure you are eating enough to reach your muscle-building goals!

The goal is to eat enough to support your gains without gaining excess body fat. This can be tricky. To help take out all the guesswork, consider hiring a V Shred custom coach. Our team of certified nutrition and fitness coaches can create a personalized muscle-building meal plan to fit your budget that will help you reach your goals even faster!

If you are looking to add muscle mass you can also check out our BIG ARMS or CLEAN BULK programs. They are ready to download workouts that are designed to help you pack on muscle in no time.

If you enjoyed this workout make sure and send it to a friend and let us know in the comments what you want to see next! 

The post Best Arm Workouts with Dumbbells for Bigger Arms appeared first on V Shred.

Back and biceps go together like steak and potatoes, or a summer day  a stringer tank. This is a day of your training week worth looking forward to… and it’s worth doing right! But the best back workouts for mass aren’t just about heavy lifting, and the best biceps workouts for mass aren’t just about chasing the pump (although that’s definitely part of the fun). You need to do the best exercises, and do them right! Vince will show you how in this in-depth video guide. Find out which exercises you need to add to your next pull day workout and how to execute them properly!

If you are looking to pack on mass, don’t just focus back and biceps! Dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Legs & Glutes
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

For a demonstration on the proper form of each of the exercises in this back and biceps workout, watch this video from the V Shred YouTube channel!

Ultimate Back and Biceps Workout for Muscle Gains

A. Pull-up 3 sets, 8-10 reps (do machine-assisted pull-ups if necessary, rest 90 sec.)
B. Bent-over barbell row 4 sets, 12, 10, 8, 6 reps (rest 90 sec.)
C. Straight-arm pull-down 4 sets, 15, 12, 10, 8 reps (rest 60 sec.)
D. Seated cable row, neutral grip 4 sets, 10-12 reps (rest 60 sec.)
E. Preacher curl 4 sets, 10-12 reps (rest 60 sec.)
F. Alternating dumbbell curl 4 sets, 10 reps per arm (rest 60 sec.)

Back Workout Exercises

1. Pull-up

Pull-ups are one of the best back exercises, and it’s a great way to warm up all of the muscles on your back. To do this correctly, make sure to lead with your shoulders and squeeze your elbows into your side. Avoid swinging and kicking your legs to keep the focus on your back muscles. Do 3 sets of 10 reps.

2. Bent-Over Barbell Row

Bent-over barbell rows are popular in a lot of back workout routines, especially for bulking up. This compound exercise works multiple muscles on your back simultaneously. Do 4 sets, decreasing your reps with each set.

There are 3 big mistakes we see most people make when performing this exercise. Check out this video to ensure you are using proper form.

3. Straight Arm Lat Pull-Down

This exercise is great for your lat muscles. Try to keep weight at a minimum to keep the focus on the lat muscle instead of the triceps. Make sure to keep elbows slight bent and keep your chest out. Do 4 sets with decreasing reps with each set.

4. Seated Cable Row, Neutral Grip

For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of flaring them up and out. Do 4 sets of 10-12 reps.

Intra-Workout Supplements

One tip you may not hear often is the importance of taking am intra-workout supplement. Halfway through your back and biceps workout, it could be beneficial to take some quality BCAAs. These are building blocks of protein and will instantly help with muscle recovery, fuel your energy, and hydrate you with a boost of electrolytes. For BCAA supplements, we recommend Sculpt Nation BCAAs. They are digest quickly and can help keep you going for the rest of your workout.

Biceps Workout Exercises

1. Preacher Curl

Preacher curls are a great exercise for working out both heads of the biceps, but it does put more emphasis on the short head of the biceps and improve the thickness of your biceps. Remember to squeeze your biceps when you’ve pulled the bar to the top. Do 4 sets of 10-12 reps.

2. Alternating Dumbbell Curl

Alternating dumbbell curl is a great arm exercise which also targets both heads of the biceps. With this exercise, don’t lift dumbbells beyond your capacity. You will have a harder time maintaining proper form. Do 4 sets of 10 reps for this exercise.

Your biceps are the secondary movers in your back exercises, which makes it easy to target both back muscles and biceps for this workout. In every workout, you need to be mindful of the muscle groups you’re targeting to achieve your muscle mass goals. Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form.

Don’t forget to eat for gains!

Want to grow? Then you need to eat like you mean it. The best way to do that is to use a calorie and macronutrient calculator that can be customized for muscle growth! This is exactly why we built one right into the V Shred App. Download it for your Apple or Android device and start eating for pure gains!

If you just asked “what’s a macro,” hey, we’ve been there. The answer: Hire a V Shred custom coach to make you a personalized muscle-building meal plan to fit your budget, and fill your sleeves even faster!

A great way to kill your gains is to not give your body what it needs after a tough lift. Your body needs specific  nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength. POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

Want to really dial in your arms? Your journey starts with Vince’s legendary Big Arms program. This is a six-week arms specialization that will add size to your biceps and triceps. It will hurt, but it will be worth it! 

The post Ultimate Back and Biceps Workout for Muscle Gains appeared first on V Shred.

Today we are talking about a muscle many don’t think about – the forearms! Even if massive forearms aren’t your goal —  it’s still important to strengthen these muscles!

Strong forearms increase your grip strength – a strong grip will help you have more upper body strength – more upper body strength means better lifts – better lifts means bigger gains!!

See the domino effect? If you lack forearm strength, your ability to build strength in other parts of your body will undoubtedly  suffer! 

So yeah….

Your forearms may be more important than you ever realized!

If you have a solid full-body training program, your forearms probably get hit a decent amount.

But if you are looking to grow this muscle or need better grip strength, you probably need to throw in a little extra accessory work! 

Today we are giving you The 5 Best Exercises For Bigger Forearms, plus three bonus exercises that are great for grip strength! 

Before we dive in, we want to make sure you understand there is no need to have a dedicated day you work your forearms. Put emphasis on doing plenty of compound exercises. Then pick and choose a few of these exercises and throw them in at the end of an upper-body or accessory day!

You have to always keep your overall training plan in mind, which should be based on your goals and body type. If you need some help with that, we have a Free Body Type Quiz that will tell you what you need to do in the gym and kitchen based on your goals and genetics. Check it out! It’s only six questions, and you get your results within minutes! 

No matter your quiz results, these are some great exercises to throw into ANY plan if you want to have better grip strength and build your forearms!

We will start off with five of our favorite forearm exercises, then at the end, we will give you three bonus exercises that focus more on grip strength.

Because remember what we said earlier … one of the best ways to build your forearms is to make them stronger and one proven way to do that is to develop your grip strength. 

If you aren’t sure how to execute any of these exercises, we filmed a video that walks you through each one! We suggest watching it to ensure you are using proper form! 

Exercise One: Forearm Curls

First up, we will hit the big meaty part of your forearm! The best way to do that is with some wrist flexion!

You will probably be able to go a little heavier for these. Try somewhere in the 20-40 pound range. 

• Sit with your feet on the floor. 
• Grab a heavy dumbbell and grip it really tight. 
• Place your elbow and topside of your forearm (palm up) on your thigh, allowing your wrist to hang off your knee.
• Allow your wrist to very slowly drop down all the way to get as much of a stretch as possible!
• Don’t ease up on your grip! Keep it tight! Then slowly drive your palm up towards your elbow as far as you can and squeeze your forearm. 
• Repeat for the desired number of reps and sets. 

Tips

• Focus on time under tension! Go really slow! Do not just pump out reps! 
• Do not loosely hold the weight! Squeeze tight!! 

Exercise Two: Wrist Extensions

This exercise targets more of the top side of your forearm. People tend to focus on the under meaty side, but don’t forget to isolate the top! It plays a significant role in how big your forearms look!

You will need to grab a much lighter weight for this one, probably around 50% less than what you used for the forearm curls. This is because your forearms fatigue much faster with wrist extension than flexion. 

• Sit with your feet on the floor. 
• Grab a light dumbbell and grip it really tight. 
• Place the bottom side of your forearm (palm down) on your thigh, allowing your wrist to hang off your knee as far as you can. You want to get a good stretch in the top of your forearm. 
• Drive the weight up slowly as high as you can and squeeze. 
• Don’t ease up on your grip! Keep it tight! Slowly lower the weight.
• Repeat for the desired number of reps and sets. 

Tips

• Focus on time under tension! Go slow! 
• Do not loosely hold the weight! Squeeze tight!! 
• Don’t go too heavy!! Use a weight where you can control both the eccentric and concentric portion of the lift! 

Exercise Three: Overhand Curls

The first two exercises are great staples for wrist flexion and wrist extension. These last three work a muscle most don’t associate with being part of the forearm: the brachioradialis. 

The brachioradialis is the muscle that flexes the forearm at the elbow. To give you a visual, it’s the muscle you see pop out when you “flex” your forearm. 

Most people think of the bicep with any type of curl, but that isn’t always true. Your grip can change a lot! With overhand curls, of course, the bicep will get hit, but because your palms are facing down, your forearms get a lot of isolation! 

• Grab an EZ Curl Bar
• Hold at shoulder-width apart with palms down. 
• Grip tightly and keep your elbows tucked in.
• Curl the bar up and squeeze your forearms at the top.
• Slowly lower.
• Repeat for desired number of sets and reps.

Tips

• You will feel this in your biceps; that’s fine! But if done correctly, it does a great job at isolating the brachioradialis. 
• Focus on time under tension! Slow down!
• Do not loosely hold the weight! Squeeze tight!! 

Exercise Four: Hammer Curls 

This is another exercise that people only associate with biceps, but when done correctly, it will also do a great job at hitting the brachioradialis. 

• Grab some dumbbells that are heavy but light enough that you remain controlled and do not use momentum.
• Get into a nice strong position (elbows slightly forward.) 
• Grip the dumbbells really HARD with your arms by your side and palms facing each other. 
• Curl the weight up (remaining in this neutral position the entire time) and squeeze your forearms at the top. 
• Slowly lower, but do not lock out your elbows.
• Repeat for the desired number of reps and sets. 

Tips

• It’s okay if you feel it in your biceps! Just focus on squeezing your forearm at the top and going slow! 
• Make sure your grip remains neutral from beginning to end.
• Don’t flare out your elbows! Keep them tucked in by your sides.
• Don’t lock your elbows out at the bottom. 

Exercise Five: Zottman Curls

We are ending with a unique exercise you may have never done before! It’s another curl that hits the brachioradialis and forces you to use time under tension!

It is a hybrid style curl where you start with one hand position and switch to another hand position on the way down. So pay attention to the details! 

• Grab some dumbbells that are heavy but light enough that you remain controlled and do not use momentum.
• Get into a nice strong position (elbows slightly forward.) 
• Grip the weight really HARD with your palms facing up (wrists supinated.)
• Curl the weight up, and at the top, rotate your wrists to a palms-down position (wrists pronated.)
• Lower the weight slowly in this pronated position. 
• Switch hand position back to palms up and repeat this process for the desired number of sets of reps! 

Tips

• Make sure you are lowering slowly! It’s on the way down that you are hitting the forearm! 
• Don’t pause or lock your elbows out at the bottom. 
• Don’t flare out your elbows! Keep them tucked in by your sides.

3 BONUS EXERCISES (for grip strength)

Developing grip strength really just comes down to holding something HEAVY for an extended period! 

Here are our three favorite ways to develop grip strength. 

1: Dumbbell Hold – It can’t get any more simple than this. Just grab some REALLY HEAVY dumbbells. Hold them down by your sides until you give out. Rest and repeat for a few rounds! 

2: Farmer’s Carry – Grab two heavy weights … and we mean heavy .. really heavy! Safely pick them up from the ground and bring them to your sides with your palms facing your hips. Drop and pin back your shoulder blades, keep good posture, brace your core, and walk as far as you can. If you made it more than a couple hundred yards, you need a heavier load. These work not only your forearms and grip – but also your neck, shoulders, back, abs, legs, and glutes! Just don’t forget that the key is going HEAVY. 

3: Bar Hang – Another self-explanatory one! Just head to a pull-up bar or any bar you can hang from … hang and hold your body weight as long as you can! Drop, rest, repeat for a few rounds! 

FOR BIGGER FOREARMS

Try adding a few of the above exercises and at least one grip strength exercise on an upper-body or accessory day. 

Yes, these are super simple exercises, but if done correctly, we promise they are extremely effective for building your forearms (with the bonus of some bicep work if you pick those last three.) 

Always remember, you don’t have to get super creative when weight training. Simple exercises usually work the best no matter what muscle you are working, including your forearms! 

After you’ve thrown these into your workout routine for a few weeks, come back and let us know what you think in the comment section!  And while you’re there, let us know if you have a favorite grip strength or forearm exercise!! We love hearing your suggestions! 

The post 5 Best Exercises For Bigger Forearms + 3 Bonus Grip Strength Exercises appeared first on V Shred.

Focus on the negative to get positive results….

Wait, say what?! 

Don’t all the gurus tell us we are a product of our thoughts? Aren’t we supposed to think positive thoughts? Visualize success?

Yes! But we aren’t talking about mindset! We are talking about your technique at the gym and specifically your technique on arm day! 

We are also going to tell you to do  something else that may make you scratch your head.

We are giving you permission to use bad form…. 

Wait, say what? 

Don’t you always say that good form is crucial for gains and to prevent injury? 

Aren’t we supposed to always use good form? Even if that means lowering the weight? 

Yes! But what would typically be “bad form” isn’t actually bad for the exercise we are showing you today. 

Maybe it would be better for us to say that we want you to “cheat” a little bit the next time you train your biceps.

It’s not often we would advise you to do this.

But with the exercise we are showing you today, a little bit of momentum will be required to lift the weight needed to create the kind of muscle “damage” we are going for! 

What is the exercise? It’s not anything fancy. It’s actually just a bicep curl using an EZ curl bar.

The technique and tempo you will be using make this bicep curl different from what you are probably used to. 

When it comes to the bicep curl — you’ve probably always been told to curl up without bouncing or using any momentum and then use control as you come back down.

That is correct. Unless you are only trying to focus on the negative eccentric (lowering) portion of the curl  — which is what we are doing today.

If you have spent any time on our YouTube Channel, then you’ve seen us incorporate this negative bicep curl variation into many of our workouts.

But we’ve never talked about why “negatives” are so effective or filmed a video totally dedicated to them.

This exercise is hands down our favorite bicep exercise of all time if bigger biceps are the goal! So we figured it deserves it’s own article and video! 

Speaking of building your arms…

We’re sure you already know this, but you can’t get big arms with this one exercise. Negatives need to be added to whatever current arm program you are using.

If you don’t have an arm program you love or want to try something new, we have an entire program designed around building bigger arms. 

It’s called BIG ARMS and has helped many people (including Vince) experience significant arm growth.

You can CLICK HERE to learn more! It is an instant download so you could even get started today if you want to! 

Whether you use your own program or give our BIG ARMS program a try, make sure you consistently include this negative curl variation in your routine, and we know you will see a difference in your bicep gains! 

You can read over this written description of how to perform them. Still, most people are visual learners, so we suggest you watch THIS VIDEO for step-by-step guidance!

EZ CURL BAR NEGATIVES

Equipment Needed: EZ Curl Bar (pre-loaded or regular w/ plates) 

Weight: Aim for at least 25% more than you can typically curl. We want you to go as heavy as possible, based on how much weight you can LOWER slowly with proper form. 

The weight you pick will feel like it’s too much at first because your biceps are weaker during the concentric (raising) portion. 

But remember, we are only worried about the negative (lowering) part of this exercise. Your biceps are stronger on the way down, so pick a weight that is challenging for the eccentric part of the lift. 

Sets & Reps: 3-4 sets of 6-8 reps 

When to perform it: Pending your current arm program, we suggest you throw this exercise in either at the very beginning or as your final exercise. Both have benefits. It really boils down to personal preference!

Technique Notes: Again, this weight is going to feel way too heavy on the way “up” because your biceps aren’t as strong in the concentric (raising) portion of the lift. This is why we say IT IS OKAY TO CHEAT and use a little momentum on the way up since we ONLY really care about the negative (lowering) portion  for this exercise. 

How To:  Grab an easy curl bar and add a little more weight than you would typically be able to curl. Hold the bar with your palms facing up and about shoulder-width apart.  Instead of going super strict with form on the way up (which is key with regular curls), we want you to use a little bit of momentum to get the weight up.

Essentially, you will bend forward just a little bit and “throw” hips forward so you can create a little momentum to curl up. 

Once you “cheat up”, you will lock yourself into position. Keep elbows tucked in and then  lower the bar AS SLOW AS POSSIBLE. By slow, we mean at least five full seconds!! 

Do not rest at the bottom (not even for a second) and immediately “cheat” the weight back up.

Keep doing this until failure. If you have picked the correct weight, this should be for about 6-8 reps! 

Aim for 3-4 sets! 

If you are struggling with building bigger biceps and doing the same old curls over and over and not getting you anywhere, add this one into your program, and we know you will see a difference! 

The post The Best Exercise For Stubborn Biceps appeared first on V Shred.

If you are looking to get bigger arms, there is AN INSIDER TIP you may have never considered.

On arm day, most people place more emphasis on biceps. No surprise. Who doesn’t want those nice big bicep peaks?

But if you want balanced, bigger arms, your triceps need just as much (if not more) attention as your biceps.

You can not neglect your triceps if you want big arms.

Triceps take up a large portion of your arm. So if bigger arms are your goal, start giving your triceps the attention they need to grow!

To help you out, we are giving you our 5 FAVORITE TRICEP EXERCISES. 

These are the exact tricep exercises that Vince has incorporated into his arm days over the past few years that have helped him go from skinny arms that wouldn’t grow no matter what — to a strong, balanced and sculpted upper body! 

But it wasn’t only these 5 tricep exercises that helped him build big arms. 

You have to be consistent, focus on FULL body training and not only the individual body parts you struggle to build.

But just as important, you have to make sure you are eating the right foods and macros for your goals and body type.

Most people have no clue what their body type is — exactly why we created a free BODY TYPE QUIZ that anyone can take for free!

Knowing your body type and then training and eating in a way that is best for your genetics and goals will help you get there faster and easier!

It is only 6 questions, and you will instantly get your results and some helpful information! Take it for free HERE! 

Alright, back to tricep training for bigger arms!!  Before we give you our 5 favorite tricep workouts, we want to make sure you understand the anatomy of this small but significant muscle. 

When it comes to your triceps,  you have to keep in mind that they are made up of THREE different heads. 

1: The long head
2: The lateral head
3: The medial head 

If you don’t do exercises that hit ALL THREE heads equally —  you will never get the bigger arms you desire! 

Some tricep exercises favor one head more than the other. Whatever tricep exercises you choose, just make sure you have  a variety of exercises that hit all three heads on every arm day! 

We made sure to do that for the exercises below. You’ve probably performed most, if not all, of them.

But if you can’t get your arms to grow, hit a plateau, or are experiencing any kinds of unusual pinches, aches, or pains. — chances are you’ve been doing them wrong.

We wrote out some basic form tips and cues below, but it is probably best to take a couple of minutes and watch THIS VIDEO before you get started. We filmed a step-by-step instructional that shows you everything below in detail! 

5 BEST TRICEP WORKOUTS FOR BIGGER ARMS

1: TRICEP DIPS
People tend to do these as a finisher with only bodyweight. But these are a great resistance exercise for working all 3 heads of the triceps. 

It’s a great idea to do an exercise that hits ALL heads off the bat for your first exercise. 

Add resistance and try doing these at the beginning of your tricep workout instead of the end.

The way you execute these is crucial if you want to actually work your triceps. 

One slight lean, and you will work your chest or even your shoulders more than your triceps. To favor your triceps, make sure you keep your torso upright! 

Proper form for a tricep dip:

• Keep shoulders rolled back and pressed down.
• Keep your head straight.
• Drive elbows back and tucked into sides.
• Lower body down until your arms form 90-degree angles.
• Press back up to starting position. 

Once you have your form nailed down, add resistance! You can do this by placing a DB between your feet, or even better, use a dip belt with weights if your gym has it! 

2: TRICEP KICKBACKS
These are an excellent exercise for triceps, but most people do them wrong. They perform them almost like a “curl” instead of a kickback. You may feel a slight burn in your tricep doing them this way, but really all you are doing is creating momentum. 

Instead, get on a bench and follow these cues:

• Bend your knee and lean on a flat bench.
• Place your hand on the bench for support and keep your back flat.
• With a DB in your opposite hand, drive your elbow back and up. 
• “Kick” your arm back until it fully extends behind you. 
• Pause and squeeze your tricep in that fully extended position. 
• Lower DB back down to starting position. 

Do not try to go heavy with these! Use light weight and focus on slow, controlled, proper form! 

3: OVERHEAD TRICEP EXTENSION
Any tricep exercise where elbows are elevated, be it DB or cables, will favor the long head of your tricep. 

For this one, you can go a little heavier than with the kickback. As always, only go heavy enough that you can use proper form. 

Proper set-up and form for an overhead tricep extension….

• Put a high-back bench in the fully upright position. Using a high-back bench is important because that will help keep you from flaring your elbows out. 
• Place a DB on your shoulder.
• Lift DB overhead with both hands until your arms are fully extended.
• Keep your elbows locked in place for the entire movement.
• Slowly lower the DB behind you and the top of the bench. 
• Extend your arms back up to the starting position and squeeze your tricep. 

The most important cue you can remember is to keep your elbow tucked in for the entire movement and never flared out. Only let your arm bend. 

4: SKULL CRUSHERS (Vince’s favorite)
You have several options for how to do these. Flat bench, incline bench, floor, etc. With an ez curl bar, flat bar, or even dumbbells. Find what works best for you and your body, or whatever your gym has accessible.  Vince’s favorite is on an incline bench with an ez-curl bar. 

Proper set up and form for skull crushers …

• Set up a bench of your choice. Vince prefers an incline bench because he believes it allows for a better stretch and constant tension on the tricep. 
• Grab your weight and get into your starting position, which is arms up above you and fully extended. Make sure your starting point is back by your ears, not straight above your face/torso.. 
• Tuck your elbows
• Slowly lower the weight down by bending your arms back behind the bench until just past 90-degrees.
• Power up to the starting position while squeezing your triceps.

Do not let your elbows flare! Keep them tucked for the entire movement.

Focus on keeping tension throughout the entire movement. Especially at the top of the exercise! Keeping little “form cues” like this in mind may not sound like a big deal, but doing these exercises properly from beginning to end is what leads to big changes in muscular development.

5: CABLE ROPE PUSHDOWN
This is probably the most common tricep exercise. It favors the lateral head of your tricep and proper form, and using an appropriate weight is KEY. 

Do not attempt to use a heavy weight for these!  Heavier is not better!!

Using proper form where you can push down without momentum and SLOWLY return to your starting position … is better! 

• Grip the rope and take a big step back. 
• Keep your elbows locked into the side of your body for the entire movement. Do not let them flare out!!
• Push the rope back until your arms are fully extended. 
• Squeeze your triceps
• Slowly return to the starting position! 

Don’t stay under the cable. Make sure you step back slightly to keep tension on your tricep in the fully extended position. This makes the exercise harder from beginning to end, instead of only at the beginning.

On your next arm day — Pick 3 or 4 of the exercises above and perform 4 sets of 12-15 reps of each! That is plenty enough volume assuming you are using all of the proper form cues we mentioned!

And don’t forget about that FREE BODY TYPE QUIZ we mentioned earlier. 

The post Form Tips For Better Triceps (+ our 5 favorite workouts that hits all heads)  appeared first on V Shred.

Bigger shoulders are not necessarily the same thing as broader shoulders.

You can have mounds of muscle on your shoulders but still not have very much width, leaving you without that coveted v-taper.

Lack of shoulder width is usually because of underdeveloped SIDE DELTS.

The part of the delt that makes your shoulders look BIG is primarily your front delt. Building this part of the shoulder is a little easier to accomplish for most lifters.

SIDE DELTS are another story.

This is the part of the shoulder that will give you that sought-after wider appearance —  but it’s usually much harder to develop.

Only a few exercises bias this smaller and rather stubborn muscle, and most experts would agree…

If your side delts are lagging behind in development…
lateral raises are the best way to catch them up!!

Today we are walking you through **6 LATERAL RAISE VARIATIONS** to try out!

Yes, six!  Why do you need so many?

You don’t!!

These are just a few of the best lateral raise variations you can test out to see which YOU like the best!  None are any better than the other. 

The best variation is the one where YOU get the most mind-muscle connection and can really isolate the muscle! 

Try all 6 variations and then figure out which one (or two) is right FOR YOU! 

BEFORE WE DIVE IN … 

We want to quickly mention a few lateral raise misconceptions to be aware of so you can get the most out of whatever lateral movement you choose! 

• MISCONCEPTION: There is only “one” or “the best” way to do a lateral raise.
  
  TRUTH: There are MANY ways, and today we are showing you 6 variations. Ultimately, what you choose needs to feel good on our shoulders and allow your side delts to do all of the work without overly recruiting your traps or front delts. Each of these variations has a place in a training program. But ultimately, it’s what feels best for you! 

• MISCONCEPTION: Lateral raises are easy! I don’t need to be shown how to do them.
  
  TRUTH: Yeah, they look simple, and in theory they are, but it’s actually really easy to butcher this movement. Most people do them wrong. Today we will show you how to perform the lateral lift with proper form, so you are biasing only your side delts. 

• MISCONCEPTION: You need to lift heavy to get wide shoulders!!!
  
  TRUTH: You need to check your ego and go as low as it takes to do the exercise in a slow and controlled manner without bouncing or adding momentum from your legs, traps, etc. Five-pound raises done with proper form will result in way more side delt growth than throwing around 20’s with poor technique.

Now that we’ve cleared that up … let’s get to building some WIDER BOULDER SHOULDERS!!

Just remember — the shoulders are a tricky joint. Not everyone will be able to perform all six of these variations without some shoulder impingement. That is why we say none of these variations are “better” than the other. 

Also, keep in mind — lateral raises alone aren’t enough to help you achieve your dream arms!

• You must focus on FULL body training.
• You must figure out what cardio is best for your body type & goals.
• You must match your macros (fats, carbs, proteins) to your personal goals. 
• You must find a program that is sustainable long-term! 

But … 

Just like there isn’t a “one-size-fits-all” approach to building wider shoulders, there isn’t ONE diet or exercise program for everybody! 

We know it seems overwhelming. That is why we came out with a FREE QUIZ that helps give you answers. 

It is only 6 questions, and within minutes you will be given the best diet and training plan for your body type. 

You can CLICK HERE to take it … unless you already have all of that under control and just want some lateral raise variations….

If that’s the case … let’s get to it! 

Proper form is KEY to isolating your side delt. Make sure you watch THIS VIDEO for technique tips and to see how to perform all 6 variations with proper form.”

6 LATERAL RAISE VARIATIONS FOR WIDER SHOULDERS

1: DB Side Lateral Raise
Stand up with DB’s to the side of your thighs.
Slight bend forward (instead of standing totally straight up)
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat. 

2: Seated DB Side Lateral Raise
Set up a bench in a totally upright position.
Sit back with your butt and shoulder blades all the way back against the pad.
Keep arms at a slight angle.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not just up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – repeat. 

3: Incline DB Side Lateral Raise
Set up a bench at a slight incline.
Hold DB with your free arm and lean against the bench
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps. 

4: Barbell Side Lateral Raise
Same instructions as #1 using DB’s, except because of the size and shape of the barbell, you will need to do these one arm at a time.So, how are they different from a DB Lateral Raise? Using a barbell slightly changes the weight distribution, so (for most) it will feel totally different than using a DB. 

Stand in an upright position with a barbell at your side.
Slight elbow bend (don’t lock out arms)
Focus on bringing elbows out (*think to reach out not up*)
Raise arms to shoulder height (keep elbows in line with the shoulder.)
Lower to starting position slowly – do NOT rest – repeat. 

Switch sides – repeat for the same number of reps. 

5: Cable Side Lateral Raise (in front of the body)
Attach a “handle” and lower the cable all the way to the bottom.
Grab with the arm furthest away from the pulley.
Slight elbow bend (don’t lock out your arm)
Focus on bringing your elbow out (*think reach out not up*)
Raise arm to shoulder height (keep elbow in line with shoulder.)
Lower to starting position slowly – do NOT rest – repeat.
Switch sides – repeat for the same number of reps. 

6: Cable Side Lateral Raise (behind the body)
Exactly the same as the previous lateral raise, except the pulley is behind your body instead of in front of your body! 

There ya have it…
Pick the one or two of the above lateral movements that you feel are the most effective for you! Include them in your shoulder days for at least 4-weeks, and you should get that outer delt head growing for a wider shoulder look!

— BUT DO NOT FORGET —
FORM IS KEY! FORM IS KEY! FORM IS KEY!! 

We can not emphasize this enough!! 

The lateral raise effectively targets the side delt and not much else, but ONLY when the movement is done with strict technique! 

You will NEVER experience your full side delt potential if you throw around heavy weight and rush through the movement. 

Here are some simple FORM TIPS to keep in mind …

• Lead with your elbows, and don’t jerk! Aim to only use the momentum from your shoulders and limit the use of your traps, legs, etc.
• Think of reaching OUT and not just UP as you raise and only go to about shoulder height.
• Don’t “pause” during the easiest part of the lift (the bottom.) If you are going to pause, pause in the lengthened position (the top.)
• Don’t let the weight “fall” on the way down. Lower slowly and controlled! Much muscle growth comes from lifting the weight up, but you also get some from lowering it back down!

If you’re trying to build broader shoulders ….
Take advantage of every part of the lift – all the way up AND all the way down. 

If you haven’t been able to get your shoulders to grow –  a slight change in the way you perform an exercise may be all you need! 

THAT SAID …
Don’t forget that you can’t just do lateral raises and expect your shoulders to grow! 

You’ve gotta hit all the heads of your delts, focus on FULL body training, and make sure you are providing your body with the fuel it needs to be able to grow lean calorie-burning muscle! 

Exactly why it’s so important to know your BODY TYPE!

For example, did you know that if you’re a naturally thin “ectomorph,” you probably have more narrow shoulders, which could make getting WIDER shoulders a bit more of a challenge for you than, say, an “endomorph?” 

The key is to not fight your genetics! You need to work with them! Learn more about how to better do that (for free) by clicking HERE! 

We hope you found these 6 LATERAL RAISE VARIATIONS useful! If you want more exercise variations like these for other body parts, let us know in the comments of the instructional video! 

The post 6 Lateral Raise Variations To Speed Up Side Delt Growth appeared first on V Shred.

Stop what you are doing … and flex .. or visualize flexing. 

Go ahead. We’ll wait……..

What muscle first came to mind? What did you instinctively tighten up? 

We’d bet 99% of people reading this flexed their bicep.

Biceps are our primary “show off” muscles.

Every person who lifts weights has different goals in terms of exactly how big or cut they want their body to be, but it’s pretty safe to say that EVERYONE wants to have impressive arms.

We totally get why you would want to place so much emphasis on sculpting them.

Arms are almost always on display.

That is why we put together an instructional video that shows you what we believe are the 5 BEST EXERCISES FOR BIGGER ARMS …

Most of these bicep exercises are not your typical “go to” bicep curls.

You probably haven’t even tried most of these 5 exercises. Or at least in the way we are showing you today.

In this video, we will explain in-depth exactly how you need to do these 5 key movements because proper form is KEY if you want to build better arms. 

Not doing an exercise correctly and rushing through the motions is the #1 reason most people aren’t seeing the gains they want for ANY muscle – not just arms!

But when it comes to arms, people make another big mistake, which is not hitting ALL HEADS of the muscle!

These 5 exercises take out all the guesswork! We are equally hitting all heads of the bicep EXACTLY the way they should be for MAXIMUM results! 

So make sure you check out the video before trying any of these movements!

THE 5 BEST EXERCISES FOR BIGGER ARMS

Exercise 1: Easy Bar Curl (with forced negative)
Low rep range (6-8 reps)
Heavier weight
Negative focused

Exercise 2:  Zottman Curl
Mid rep rang (about 10 reps)
Challenging weight where you can still use proper form.
Time under tension focused.

Exercise 3: Spider Curls
Higher rep range.
Lighter weight.
Slow and controlled.

Exercise 4: Incline Bench Curls
Lighter weight
Moderate to high rep range.
Slow, controlled, and eccentric focused.
 *This is Vince’s favorite bicep exercise*

Exercise 5: Lying Cable Face Curls
Mid rep range
Challenging weight where you can still use proper form.
Time under tension focused.

If you consistently incorporate these 5 exercises – using the exact methods we demonstrate in this video – we know that you will be on your way to developing bigger biceps. 

BUT WHAT IF YOU STILL AREN’T SEEING GAINS?!?!

If you are pushing hard in the gym, eating right, adequately letting your body recover and you STILL aren’t seeing much progress – your muscle-building hormone TESTOSTERONE may be too low.

Low testosterone can happen to anyone at any age, and having low test won’t ONLY slow down your gym progress.

If you are low on this vital hormone, you may also experience  – a sluggish sex drive, low energy levels, brain fog, and occasional crappy moods.

That’s why we created a product called TEST BOOST MAX. 

This supplement is a unique blend of 8 potent libido and testosterone boosting ingredients that provide support to help get your test levels back into an optimal range safely and naturally.

To read more about the effects of low testosterone and how TEST BOOST MAX may be able to help you – CLICK HERE!

The post The 5 Bicep Exercises You Probably Aren’t Doing (But Should)  appeared first on V Shred.

Just because an exercise is labeled as a modification does not mean it’s easier…or less effective! If you make the RIGHT swaps… you may end up with greater progress!

A little later in this article, we will tell you why.

But let’s take a look at a few examples.

5 Exercise Modifications
(That May Be Harder Than The Original) 

STANDARD PUSH-UP -VS- KNEE PUSH-UP
A push up is often seen as only an “upper body strength” exercise, but your CORE also plays a significant role.

Weak core strength is what often results in hips sagging toward the floor when repetitions get tough. If you find this happening, due to lack of upper body or core strength, don’t see using your knees as a weakness! Both variations will give you a solid core and upper-body workout!

Knee push-ups can be even HARDER than the original because when you are on your knees, you are targeting your triceps a little bit more to stay in a good tempo. This means you take the load off the core a bit .. but you engage your arms more.

BARBELL BACK SQUATS -VS- BARBELL FRONT SQUATS
Back squats are a staple in most programs. The best modification is moving from a squat rack to a supported smith machine. You can also use machines or dumbbells when squatting.

There are some situations where a back squat is not possible, even with a change in equipment. In this case, a front squat could be a great modification… especially if you have shoulder concerns or have really long legs. People with long legs sometimes find it challenging to stay upright in a standard back squat.

Front squats are NOT any easier. Many people find them much more difficult. When done correctly, they require much more mobility. 

One thing to note if you are going to swap out a back squat for a front squat.

Front squats hit the quads and upper back more. Back squats target the quads for sure, but also the hips, glutes, and lower back. Keep this in mind if you choose this modification. 

PULL-UPS -VS- BANDED PULL UPS
Pull-ups are no joke! Most people struggle to do ONE. Instead of struggling to get in a solid rep … try using bands. The lighter the band, the more like an original pull-up it will be!

Start out with a band with more resistance, and as you progress, you can work your way to a lighter band… and then no band at all!

Banded pull-ups also have a few distinct advantages over a body-weight or weighted pull-up. They allow you to fully execute the FULL pull-up movement instead of being tempted to do partial reps.

BARBELL DEADLIFT -VS- DB or HEX BAR DEADLIFT
The barbell deadlift is a very common exercise and often known as KING. But anyone with back issues, or who is new to deadlifting, may want to try deadlifting with dumbbells or a HEX bar.

Each modification has its perks! With DBs, you may be able to control your range of motion and tempo better. With a HEX bar, because of the positioning of the bar, you will most likely be able to use a heavier weight than you would with a standard bar deadlift. 

V-UPS -VS- TUCKS
V-Ups make an appearance in MANY of my ab workouts on our YouTube Channel.

They are not easy and require quite a bit of core strength. So rather than struggling and using bad form, try doing “tucks” instead.

Instead of keeping both legs and arms straight when you raise up into a V… tuck your legs on the way up. This puts less pressure on your back if you’re not quite strong enough yet.

Take away your hands and make them “hands-free,” and they can be just as challenging if not MORE challenging than doing them in that “V.” 

Modifications ARE NOT a bad thing!!

The Right Swaps Can Build More Strength
You get stronger by doing what you CAN DO instead of attempting to do what you CAN’T DO with proper form and execution. If a lack of strength is why you need to do a modification, don’t worry about it! Once you get good at the modified version, you will be able to advance to the “real” thing.

They Can Keep You Injury-Free

You may be modifying because you already have an injury. But if you are modifying because you aren’t ready for the advanced movement… view this time as simply preparing your body for the harder version. If you try to jump in and do something your body isn’t ready for … you are asking for an injury! 

Focus on form and slowly building. You will protect your joints, nail down solid form, and ensure that when you are ready, you will be able to execute at the next level properly.

The patience will be worth it!

You Will Build Confidence and Remain Frustration-Free

There is no quicker way to want to give up than being frustrated, and there is no faster way to be frustrated in the gym, than feeling like you “can’t do” an exercise.

Don’t let ego or attitude hold you back from doing a modification. You will feel better about your lift and enhance your “mental game” … which is more than half of the gym battle! 

I GET IT….YOU WANT TO DO THE “REAL” THING….

But never fear modifications…you may discover they yield BETTER results than the original!
In fact, I prefer some of these exercises over the original!! 

If you have any confusion about how you should be training to achieve your goals. 

A great starting point is to take our BODY TYPE QUIZ!

When you follow a training plan and diet that is best for your genetics, you will see both faster and better results!

It’s only 5 questions and will get you started in the right direction!
We hope these modification ideas helped you out!

If there is another exercise that you are unable to perform and would like to know a modification … comment and let us know! 

The post 5 Exercise Modifications That May Be More Difficult Than The Original appeared first on V Shred.