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.

Maybe your chest routine is getting a little boring, or you aren’t growing and want to give your pecs a little “shock” to see if you can bust past a plateau – – if so, you will want to keep reading! 

We have a great workout for you today, and you don’t need any elaborate equipment or machines.

All you need is some dumbbells and an adjustable bench! 

We will be using a variety of rep ranges and several different training methods such as supersets and even some bodyweight exercises — so you can hit all areas of the chest and promote as much chest growth as possible.

We know .. DB’s only means no barbell bench press.

Just because the barbell bench press is the “gold standard” for chest day doesn’t mean it’s the only way to build better pecs!

We love the barbell bench press as much as the next guy (or gal) — and it’s hard to pass up all those fancy plated chest machines and cables for things like flys. But for those times when you don’t have access to a lot of gym equipment or just want a change up your chest routine — dumbbells are really great for chest day! 

Not to mention, dumbbells may be an even better option for many people because they are said to be safer for your shoulders!

Some people even claim that they are better for getting that mind-muscle connected needed to activate the pec muscle!

Whether it’s by choice or because they’re all you’ve got, dumbbells are an excellent choice for times when you want to  directly hit your chest!

The DB workout we have for you is just 7 exercises. None of them are complicated or fancy — but they work! 

We will be starting with an incline superset, then dropping the bench down for a flat superset before moving to a stand-alone exercise, and then finishing with another superset on the ground!

These 7 exercises are simple, but if you use proper form and follow our form tips, it is a great workout! 

Again, all you need are some DB’s and a bench! Let’s go! 

7 EXERCISE DUMBBELL CHEST WORKOUT

EXERCISE 1 & 2
Superset: Incline DB Press // Incline DB Fly

** You will do these two exercises back-to-back with NO rest between exercises.  Once you have completed both exercises, you will rest for 1-minute and repeat until the prescribed number of sets is complete.

** Rep range lowers with each set. If you have heavier DB’s and can, attempt to go up in weight with each set. 

(1) Incline DB Press
Equipment: Moderate to heavy DB’s. An adjustable bench set at an incline.

Sets:  3

Reps: 15, 12, and  8. 

Technique Tips: Roll your shoulders back. Don’t flare your elbows out super wide as you go down. Bring them down to about a 45-degree angle and then go down until your arms are at around 90-degrees and then press up, squeeze through your chest, and do not rest at the top! Keep constant slow and controlled tension at all times!

Rest: None! Go straight into exercise 2. 

(2) Incline DB Fly
Equipment: DB’s that are about ½ the weight you used for the press. An adjustable bench set at an incline.

Sets:  3

Reps: 15, 12, and  8. 

Technique Tips: Keep a soft bend in your elbow. Rotate your arms slightly inward and slowly lower at a little bit of an angle. Get a big stretch and then raise back to the starting position and squeeze your pecs together. Do not rest at the top! Keep constant slow and controlled tension at all times! 

Rest: One minute

EXERCISE 3 & 4
Superset: Flat DB Press // Flat DB Fly

** You will do these two exercises back-to-back with NO rest between exercises. Once you have completed both exercises, you will rest for 1-minute and repeat until the prescribed number of sets is complete.

** Rep range lowers with each set. If you have heavier DB’s and can, attempt to go up in weight with each set. 

** Because we are lowering the bench to flat, you can likely lift heavier weight with this superset than the previous superset. If you have heavier weights, use them. 

(3) Flat DB Press
Equipment: Moderate to heavy DB’s. A flat bench. 

Sets:  3

Reps: 15, 12, and  8. 

Technique Tips: Roll your shoulders back and press your shoulders down. Bring elbows down to about a 45-degree angle and then go down until your arms are at around 90-degrees and then press up, squeeze through your chest, and do not rest or lockout at the top! Keep constant slow and controlled tension at all times!

Rest: None! Go straight into exercise 4. 

(4) Flat DB Fly

Equipment: DB’s that are about ½ the weight you used for the press. A flat bench.

Sets:  3

Reps: 15, 12, and  8. 

Technique Tips: Keep a soft bend in your elbow. Lower slowly until you get a big stretch, and then raise back to the starting position and squeeze your pecs together. Do not rest at the top! Keep constant slow and controlled tension at all times! 

Rest: One minute. 

EXERCISE 5
Squeeze Press

** This exercise is done stand alone–the only non-super-set in today’s workout. 

Equipment: Lighter DB’s. A flat bench. 

Sets:  3

Reps: 15, 12, and  8. 

Technique Tips: Kick the weight back and lay on your back. Hold the DB’s together and press straight up from your chest. Squeeze the DB’s together throughout the entire movement. Slowly return to the starting position. Do not rest and repeat for the prescribed number of reps. Squeeze from start to finish keeping tension on the muscle the entire time! 

Rest: One minute between each set. 

EXERCISE 6 & 7
Superset: DB Floor Press // Bodyweight Push-Ups

** You will do these two exercises back-to-back with NO rest between exercises. Once you have completed both exercises, you will rest for 1-minute and repeat until the prescribed number of sets is complete.

** Rep range lowers with each set for the 1st exercise. If you have heavier DB’s and can, attempt to go up in weight with each set. 

(6) DB Floor Press
** This exercise works the chest differently from a regular flat bench press. Your chest never gets into a super “stretched” position,  so you hit the muscle a little differently than it’s used to. 

** You will likely be able to push more weight with this style of press. 

Equipment:  Heavy DB’s. A small space on the floor and a mat if you want to use one. 

Sets:  3

Reps: 15, 12, and  8. 

Technique Tips:  Lay on the ground with your back firmly on the floor and your knees bent. Press DB’s up with your palms facing forward. Squeeze your chest. Lower your arms down slowly until your triceps touch the ground, then press back up.

Rest: None! Go straight into exercise 7. 

(7) Bodyweight Push-Ups
Equipment: None

Sets:  3

Reps: 15

Technique Tips: Hands just outside shoulder with. Elbows go down at an angle (do not flare them out.) Keep shoulders rolled back. 

Rest: One minute. 

As you see, this is a very basic workout. The only exercise you maybe haven’t done before now is the Floor Press.

Don’t let that fool you into thinking it’s not effective. The basics are what some of the people with the best physique in the world use .. because they work! 

You don’t need to do all the crazy stuff you see people doing on social media. 

Stick to the basics like in this workout, push hard, and you will see results!

BUT DO NOT FORGET….

You can workout everyday and hit your chest multiple times a week — but you will never grow if your nutrition isn’t in check. 

You have to know what macros YOUR BODY needs to reach your goals.

We have a free macro calculator and body type quiz you can take to help you out with all of that!

CLICK HERE to take it FOR FREE! 

The post The 7 Best Dumbbell Chest Exercises  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.

Chest isn’t typically a muscle guys overlook.

For the ladies… there seem to be misconceptions when it comes to training chest.

We will go over a few of those a little later in this article.

If you are neglecting training your pecs… You could be missing out on those sculpted shoulders you are working hard to build!

I’ve talked to many of our female clients that say it wasn’t until they started adding a chest workout to their weekly regime .. that they began to see sculpted shoulders.

This is because many of the exercises performed for chest hit the front delts pretty hard.

In this video, we go over how chest development plays a role in shoulder gains, give you some chest training split ideas, and the perfect chest workout that will place extra tension on your shoulders! 

Here are SIX exercises I would suggest for chest that also work the front delts.

Almost any chest exercise will hit the delts a little bit (mainly the front delts) … but the best way to target the shoulders when training chest … is going to be on an incline. 

Do these 6 Exercises as a stand-alone chest workout that will also hit your front delts hard…or pick a few and add them to your current chest workout. 

Incline Plated Bench Press (medium grip)
Instead of a FLAT bench press, you will want to do bench presses on an incline bench instead. This will put much more emphasis on the front delts. When flat, they are not activated very much. 

Incline DB Press
If you don’t want to use plates, you can also do an incline chest press with DBs and an incline bench. I like to do both. Starting with plated then moving to DBs. If you do both, you will probably want the weight to be lighter with DBs and heavier with the plated version.

When it comes to bench angle, you don’t want the incline to be too low. The incline for the DB version will be just slightly less than when using a bar and plates. You will do the same pressing movement that you do with the plated version. Make sure you go slow and controlled and really squeeze both your chest and your delts. 

Incline Reverse Grip Alternating Press
On that same incline you would use for the DB press .. or maybe even go one notch back .. reverse your grip .. palms facing toward your face .. and perform presses this way, alternating from one arm to the other. This will really work that tie-in between your upper chest and front delt. The key here is to really focus on squeezing at the top. 

Supinated Smith Machine Shoulder Press (or Barbell)
This exercise is known for delivering that “push-up-bra effect.”

Similar to the reverse grip DB Alternating Press .. by drawing your elbows forward, you are working the intended target…the anterior delts. To keep your triceps out of the equation, you don’t want to go anywhere near full arm extension, 

Low Cable Chest Cross-Overs
Lowering the pulleys to their bottom-most position shifts the emphasis to the upper pecs…which also means … your front delts. Lock your elbows in a slightly bent position and hold that arm position throughout the entire controlled movement. Really take a second to SQUEEZE your chest and shoulders at the top.

Bodyweight Leaning Dips
When you think of dips, you may think triceps. That is true if you stay in an upright position. Using an assisted-dip machine .. if you lean forward and dip .. you will be focusing on using your chest and front delts .. NOT your triceps. Make sure you lean and use mind-muscle connection! This is a great finisher .. you may only be able to get in 3 or 4. Just burn it out a few times at max reps! 

Chest Training Concerns (For Females)
I’ve heard many reasons why girls are fearful of training chest. Most believe they are gonna get these massive muscular pecs and lose their feminine shape.

This isn’t true. It takes lots of volume and lots of training time to develop that kind of muscle mass.

The solution isn’t to NOT train chest … the solution is the WAY you train chest.

Chest/Shoulder Training Split Tips
As you now know,  the chest and shoulder muscles are both used in many of the same movements. This is great for getting in some extra front delt training .. but it also means you need to be smart about your training split! 

Training chest and shoulders on back-to-back days may result in a decrease in performance in the muscle trained on that second day. You need to give them time to recover if training them separately. 

Let’s say you train Chest on Monday .. if your front deltoids are sore or fatigued from that workout … then the shoulder workout you initially planned for Tuesday will likely suffer. 

You will want to wait an extra day or two to allow your shoulders more recovery time before training them.

The same rule applies when training shoulders. Since you do hit your upper chest some, make sure and give ample time to recover before you hit chest.

Because these two muscles pair well together, for some of you, especially ladies not trying to BUILD their chest, it may be beneficial to train shoulders and chest on the same day. 

Since shoulders are your focus .. hit shoulders first .. then finish up with chest. 

On the flip side, if your chest is lagging or building a bigger chest is your primary goal .. you will probably want to perform chest exercises first if you combine chest/shoulder day. 

The basic rule of thumb .. whether training on the same day or splitting it up .. always train your weaker, or more desired muscle, first in your workout plan.

Training Chest Prevents Injury
Weak pecs can lead to muscle imbalances .. which can result in injury. 

Neglecting strengthening your chest could also result in posture problems. Rounded shoulder posture is a common sign of a shortened pec minor muscles.

So if for no other reason … get some chest work in .. to avoid imbalance and injury!

Give THESE EXERCISES a go…
you will no doubt see improvements in your shoulders!

If you want to get the most out of your health and fitness journey, you should be training and eating based on your genetics. 

The way you train and eat should not be “one size fits all”… it should be based on your BODY TYPE.

Check out this FREE BODY TYPE QUIZ! It will quickly tell you what your body type and instantly give you some tips to get started with a plan that is best for your body!

The post Want Sculpted Shoulders? Stop Skipping Chest Day appeared first on V Shred.

No bench press? NO PROBLEM! If you want to build chest muscles without using weights, this article will show you a FAST and very effective way to achieve that!

You don’t need a bench or weights to get developed pecs! You don’t even need a gazillion different home bodyweight exercises.

You really only need ONE exercise. 

Well, technically, several variations of one exercise, and that is PUSH-UPS!

Before we give you the free workout,  we want to cover a few questions you may have about who this workout is designed for and why it’s so effective. 

If you don’t care about any of that and just want our FREE WORKOUT,  just scroll down! For everyone else, let’s dive in! 

WHY EVERYONE SHOULD DO THIS CHEST WORKOUT….

Not sure there is a single man on the planet that doesn’t want a nice set of pecs!

So getting guys to train their chest isn’t a problem. 

But for whatever reason, many ladies often neglect chest exercise. This is a mistake for several reasons, but especially if you want sculpted shoulders and arms!

You see, those are secondary muscles used in many chest exercises like the ones we are showing you today!

If you want a nice balanced upper body – you need to include some chest exercises, and the home bodyweight chest workout we are showing you today is an excellent one for you to try! 

WHY YOU DON’T NEED WEIGHTS TO BUILD A SCULPTED CHEST…..

When most people think about building a strong and massive upper body, the first exercise that comes to their mind is the bench press. Without a doubt, that is a very effective strength training exercise.

But what if you can’t go to the gym for some reason, are traveling, or don’t have a bench and weights at home? Does that mean you have no chance to build powerful pecs?

Absolutely not!

You can have a very efficient chest workout without a bench or a single weight. The solution  is bodyweight exercises, mainly push-ups.

WHY PUSH-UPS ARE (kinda) KING…

As we touched on above, the workout we are doing today is ALL PUSH-UPS.

That’s right, every single exercise is a push-up variation.

This is because ..  PUSH-UPS WORK!

Compared to what most consider the king of chest exercises (bench press) push-ups are often seen as less effective. We are going to have to disagree. 

Remember … super heavy loads don’t always result in the most significant gains! 

Your goal is constant MUSCLE TENSION, and push-ups are a superior way to keep tension on your pecs!

Don’t believe us?

There have even been studies performed that show push-ups are just as hypertrophic as bench pressing (when progressive overload techniques were used, which we will discuss later.) 

Push-ups are hands down among the best and most versatile exercises you can do.

They are  great because you don’t need any special equipment. So long as you have a bit of open space, you are good to go!

ALRIGHT .. ENOUGH CHIT CHAT .. LET’S GET TO THE FREE WORKOUT!! 

Find a small open space, a timer, and let’s pump up your pecs in 7 minutes flat!

Oh, and don’t let the first minute or two of his workout fool you! It starts out relatively easy… but it gets MUCH harder as you go!!

QUICK 7 MINUTE AT HOME CHEST WORKOUT

If you aren’t sure how to properly execute any of these movements (remember proper form is key) or want to do this workout IN ACTION with us – VIDEO BELOW!

Structure: 30 seconds on/30 seconds off for each exercise. Go down the list in order. One round is 7 minutes! 

Exercises:
Regular Pushup
Single-Leg Pushup (left)
Single-Leg Pushup (right)
Close Grip Pushup
Wide Grip Pushup
Side Pushup (left)
Side Pushup (right)

WHAT IF YOU DON’T FEEL CHALLENGED ENOUGH?!

If you don’t feel like this workout is advanced enough for your fitness level, or you want to focus on progressive overload in the future, there are a few ways you can make these movements MUCH harder!

• DO MORE:  Add in another round or tow, or increase the work time for each exercise.
  
• LESS REST:  Instead of 30 seconds of rest, try 20, 15, or even 10 seconds. 
  
• CHANGE YOUR TEMPO:  Instead of performing the push-ups at normal speed,  try going SLOW on the way down. Take at least 3-5 seconds to lower your body, then press up quickly!
• ADD PAUSES: Once you are at the “bottom” of the push-up, take a second, or two, or even three, and hang out down there before powering up! Just don’t add a pause at the top – that is the easiest part of the movement! 
• ADD “WEIGHT”: Yes, the purpose of this workout is that you don’t need to use any weight. But you likely have tons of things around your house you can use to add resistance if you want to make it more challenging.! Add a resistance band, put some books on your back, or even ask your kiddo to hop on! Get creative!

CAN YOU REALLY GET A HUGE CHEST WITH NO WEIGHTS?!

We don’t want you to think you can build a chest like Arnold Schwarzenegger with home bodyweight exercises. Obviously, if your goal is to get MASSIVE bodybuilder pecs, you should go to the gym and pile on the weights.

But, most people simply want a nice developed chest. With chest workouts like the one we showed you today, you can no doubt build a strong and formed upper body – especially if you follow the progressive overload tips provided above!

WHAT IF YOU WANT HOME WORKOUTS FOR OTHER BODY PARTS?!

We have a YouTube channel with thousands of FREE workouts similar to this one that covers all body parts. But if you want to get serious about your home workouts, we also have a brand new program called MOVE. 

All of the workouts in this 30-day program can be done in about 20 minutes or less, require no equipment, and are different EVERY single day – which keeps those muscles guessing and growing! Learn more HERE!

WHAT ABOUT DIET? ISN’T THAT ALSO IMPORTANT?

Yes, your diet is crucial for both building muscle and losing body fat. The key to eating for your goals is knowing your BODY TYPE! 

Actually, your workouts should be catered to your body type as well. That is why we created a FAST & FREE BODY TYPE QUIZ!

In just seconds, you will know your body type and be given tips to help you eat and train in a way that will get you the fastest results possible! 

If you have any other questions ….

About this home chest workout, our MOVE program, the FREE BODY TYPE QUIZ, or anything else – feel free to reach out!! 

The post How to build your chest without a gym (7 minute home workout)  appeared first on V Shred.

Ditch all the sit-ups and cardio in pursuit of six-pack abs… for a 6 pack of beer?

Spend Friday night AT the bar eating wings… instead of LIFTING a bar at the gym?! 

Uhh, hell yeah!!!

But let’s be real.

Is this body what most women REALLY prefer?

Even more .. is living in this body what REALLY makes YOU feel good?

We 100% support the fact that guys are confident in their not so shredded bodies, and that some ladies seem to love it. 

But the reality is… a “dad bod” could actually be really dangerous.

We are going to tell you why it’s bad for your health a little bit later in this article.

First .. let’s tell you how to get rid of it with a FAST and EFFECTIVE 30-minute workout! 

This workout will no doubt get you started, but of course, there is more to ditching the “dad bod” than exercising for 18-minutes a couple of times a week. 

The exact type of training that will be best for you will depend heavily on your “technical” body type. You are also going to have to fuel your body with a diet that is best for your genetics. 

Check out this quick body-type quiz. It will tell you what body type you have so that you can train and eat in a way that will help you get rid of your “dad bod” … faster!

Whatever “official” body type this quiz reveals that you have .. if you have a “dad bod” shape .. interval training is NO DOUBT one of the BEST WAYS you can train.

It shed pounds, raises metabolism, improves insulin sensitivity, and helps you hold on to any muscle you have… or are trying to build.

Try this FAST and EFFECTIVE 18 Min Dad Bod Workout

All you need is some free weights.

Pick a weight that you will be able to rep out for ONE MINUTE… but that still challenges you.

Try this 18 MIN DAD BOD WORKOUT – 30 secs each
Dumbbell Squat Presses
Squat Jumps
Dumbbell Rows
Push-Ups
Dumbbell Curl Holds
Close Grip Push-Ups
Dumbbell Reverse Lunges
Jump Lunges
Toe Touches
Russian Twists
Rest for 1 min and then repeat this 2 more times!

You. Are. Done… (sort of)
This workout is intense. Make sure you take at least 5 min to lower your heart rate with a low incline walk. 

If you have extra time, this would be a great opportunity to get in a little extra fat burn with some steady-state cardio. Kick up the incline to about 10 .. speed about 3.5 to 4.0 and finish things off with a 15 to 30-minute incline walk! 

DAD BOD may be a funny name but the real reason behind this body shape is NOT a laughing matter!!

The defining feature of a “dad bod” is a midsection with a little extra cushion.

You may be totally fine with having a  bit of a spare tire, but that big belly is most likely a type of fat that can be very dangerous to your health.  

It’s something called VISCERAL FAT.

This type of body fat is stored within the abdominal cavity, which means it accumulates around several vital internal organs.

Storing higher amounts of visceral fat can increase your risk of heart disease, type 2 diabetes, and cancer.

Laugh about the “name” all you want … but take getting rid of it seriously!

If you are ready to get rid of your “dad bod” for good, it is best to incorporate a full training and nutrition plan that caters to your “official” body type. 

Here is a FREE Body Type Quiz that will tell you everything you need to know to get started!

What do you think? Do you agree that “most women” prefer a softer body over a toned muscular physique? Let us know in the comments! 

The post Ditch The Dad Bod With This 18 Minute FAST and EFFECTIVE Workout  appeared first on V Shred.

In this article:

1. Day 1: Chest
2. Day 2: Back
3. Day 3: Legs
4. Day 4: Arms
5. Day 5: Shoulders

5 Day Weekly Workout Routine

When I prescribe workouts for my clients, I always make sure I’ve done each and every one of the exercises as well as the routine itself to make sure it works the muscles I want to be working, to make sure it’s set at the proper difficulty, and to make sure I’ve done a run through for when questions arise. I do change up my workout routines from time to time, but in general, my weight training stays relatively consistent.

Based on the American College of Sports Medicine (ACSM) guidelines for resistance training, if you’re trying to gain strength or size, it’s ideal to hit each major muscle group at least twice a week. Major muscle groups include chest, core, arms, shoulders, back, and legs. Because of these guidelines, I have a couple of different routines I go through. Below is one of my primary weekly routines.

Know a simple trick to get workout motivation in the video below:

In addition to my weekly routine of weight training, all of my lifting is followed up by at least 20 minutes of cardio. I’ll generally do HIIT training if it’s only 20-25 minutes of cardio. Anything that hits 30 minutes of cardio generally entails more steady-state cardio. I aim to get at least 2 miles on the treadmill during my cardio sessions.

Complete this weekly routine, take your supplements, and watch your body put on muscle and lose body fat week by week. Tell us about your journey in the comments below.

UP NEXT: Best Sore Muscles Relief Techniques You Can Do At Home

The post Primary Workout Routine From a Pro | V Shred Fitness appeared first on V Shred.

But in order to build lean muscle, you need to know what body type you are. Take this free body type quiz that tells you exactly what to do to get in shape fast!

Truth is, there are tons of upper body workouts scattering the internet. So how are you supposed to know which ones will actually work?

Whether an upper body workout is effective or not will come down to three things:

1. Does it hit all the different muscle groups in your upper body?
2. Do you have proper form?
3. Is it an easy workout to do?

Meaning, you need to hit your back, chest, shoulders, biceps and triceps all in one. You need to do all the exercises correctly. And you need to be able to do the workout without spending hours and hours in the gym.

That’s why this is better than the other upper body workouts that you’ve tried. It does all three and more!

This upper body workout will be three supersets (two exercises performed back to back), targeting all the different muscles groups. And it will only consist of resistance band exercises. Which makes it possible to do at home or even while traveling!

The Upper Body Workouts Layout

• 3 supersets
• 4 sets
• 10-12 reps per set
• 1 minute of rest between each set

The Exercises:

Low Banded Row Superset & Banded Bicep Curls

Start off by sitting on the ground with your feet straight out in front of you. From there, you will hook the band in the arch of your foot. Then grab the band near your feet and sit back into a 90 degree position with your arms straight out in front of you. You will then focus on driving your elbows back in-line with your belly button and return back to starting position. Repeat for 10-12 reps and go straight into your curls.

After that, you will get up and stand on the band. Grabbing the handles you will place your feet width depending on how difficult you want the curl to be. Then, keeping your elbows in the same position throughout, curl the weight all the weight up, and return back down slowly. Repeat for 10-12 reps and then rest for a minute. Then do 3 more sets.

Banded Pushup Superset & Overhead Tricep Extensions

Here, you will wrap the band around your back and grab it wherever is best fit for your capabilities. After picking your arm width, you will get into push-up position with your hands pressing down on top of the bands. Keeping the band wrapped around your lower shoulders, go down and do a regular pushup. Keep your shoulders rolled back and focus on driving your elbows together to engage your chest. Repeat for 10-12 reps and go straight into tricep extensions.

For the tricep extensions, you will sit on the band and lift it up over your head. Grab it wherever is best fit for your capabilities and elevate your elbows. From there, keeping your elbows in the same spot, drive your hands up, squeezing your triceps. Once your arms are straight, lower your hands until you are just past a 90 degree angle and go into the next rep. Repeat for 10-12 reps and rest for a minute. Then do 3 more sets and move into the final superset.

Shoulder Press Superset & Lateral Raises

For this exercise, you will start standing with the band under your feet. You will want to keep your feet together so that the exercise is not too difficult to perform properly. From there, you want to slightly bring your elbows forward, then push the handles up and together at the top. Then lower your arms until your elbows are just past 90 degrees and go into your next rep. Repeat for 10-12 reps and go straight into lateral raises.

For this exercise you will continue to stand on the resistance band. But instead of pressing the handles up, we are going to start with our arms down by our side and press the handles outward. By focusing on pressing outward, rather than raising up, you will engage less of your trap muscle to help with better isolation of the delt. Raise until your hands are shoulders level and return your arms back down to your side. Repeat for 10-12 reps, do 3 more sets and you’re done with the workout!

Next time you’re looking for upper body workouts to try out, give this one a shot and let us know how you like it down below!

The post Upper Body Workouts for Building Lean Muscle appeared first on V Shred.

Chest Workouts | Fixing the Chest Flyes

Tip #1. Proper Scapular Retraction

How your shoulders roll back when doing a chest fly is very important. One of the most common mistakes people do when performing chest flyes is that their shoulders are too high.

Rolling the shoulders up affects a different muscle. Instead of developing your pecs, this incorrect way of performing chest flyes will develop the anterior deltoids. It’s a waste of time if your main target is the lower chest muscles.

Scapular retraction and depression must go together as you roll your shoulders. Focus on rolling your shoulders back and down as much as possible.

There should be a slight outward turn of your arm as you roll your shoulders down. You should automatically feel a tight squeeze on the serratus anterior or the big swing muscle if done properly.

Tip #2. Make sure to squeeze your serratus anterior and lats

When you press your shoulders back and down when doing chest flyes, you should feel a nice deep squeeze down your lats. The lats or latissimus dorsi is one of the major back muscles.

This will create the strength to use your chest when executing a chest flye. If you feel a squeeze and pressure on the lats, it means your chest flye execution is done correctly.

Tip #3. Focus on Arm Abduction and Adduction

Working any muscle involves its shortening and lengthening, including chest workout routines. Doing chest flyes should focus on arm abduction and adduction.

Easy to say but a lot of people are doing it with an outward bend of their elbows, which is incorrect. To work your pectoral muscles, you have to squeeze your biceps together with the elbows pointed downwards.

Trying to get your biceps to touch in a chest flye will give you that nice peak contraction of your pecs. Arm abduction and adduction will maximize the shortening and lengthening of your chest muscles. Try to overemphasize the execution to get the right results in this chest workout.

See how the actual way chest flyes are done in this video by V Shred:

These are the three common mistakes beginners make when doing chest flyes.

Bear in mind you have to retract your scapula in your initial position. This will put your chest in its most advantageous state.

Keep your lats as tight as possible then focus on squeezing your biceps together while keeping your shoulders rolled back and down. Remember these three tips, and you’re good to go with your chest fly workout.

Are you feeling the pressure on your chest muscles as you follow these instructions? Share your thoughts in the comments section below!

Up Next: Upper Body Workouts With Dumbbells | 6 Upper Body Exercises

The post Chest Flyes Workout | Fix These Issues appeared first on V Shred.