Our most popular workout plans at V Shred, like MOVE and Fat Loss Extreme for Men or Women, are the ones that find ways to help you do more work in less time. Two of the most common ways we successfully do this are supersets and circuits.

We’ve found that people love these training styles because they allow you to fit training into a busy schedule. But they also boost the intensity of a workout, making them a great way to send an undeniable message to your body to get leaner, stronger, and more athletic.

Both will also require you to spend a lot of time in action. If you’ve ever wondered about trying a caffeinated boost in the form of a pre-workout for a workout, a circuit or superset workout is a great choice!

What Is A Superset?

A superset is when you perform one set of an exercise, then go straight into a second exercise without resting.

For example, you might perform 10 push-ups, followed by 10 dumbbell rows. Or 10 goblet squats followed by 10 kettlebell deadlifts. You only rest after you’ve done both exercises.

Sometimes, supersets will hit two different or opposite muscle groups, like the biceps and triceps supersets in Vince’s Ultimate Arms Workout. Other times, they’ll hit the same muscles, like dumbbell bench presses followed by chest flies. There are many different ways to arrange and use supersets for different goals, but they all share: work, then work again, then rest.

What Is A Circuit?

A circuit takes that same idea a step further: three or more exercises with no rest between them. We use this technique a lot of our at-home workouts or in the video workouts in V Shred University.

For example, you might do 15 bodyweight squats or lunges, then 15 push-ups, then 15 mountain climbers per side. You’d do all three, resting as little as possible, then rest for a minute or so and do it again and again.

Here’s why this approach is great: Stringing together multiple exercises allows you to spread the fatigue across your body, keeping your heart rate elevated and burning serious calories.

If you’re someone looking for the “minimum effective dose” of working out, circuits are your friend.

Want to get a taste of circuit training? V Shred trainers lead video circuit workouts live in our Facebook groups for men and women every week. You could also follow Vince’s programs Fat Loss Extreme For Women, Fat Loss Extreme For Men, or Move. 

Should You Do Supersets or Circuits? 

You really can’t go wrong with either. But if you’re looking to really find the perfect fit, V Shred’s personal training team can build you a custom superset or circuit-based workout plan — with a custom diet plan to go with it.

Want to see what customized training and nutrition can do for you? Click HERE to learn more about V Shred Custom Coaching, or hit us up at coaching@vshred.com.

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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.

HIIT, or “high-intensity interval training” is a term for workouts that involve short periods of intense exercise performed for time, alternated with lower intensity recovery periods. It’s a great way to get a lot of work done in a short amount of time, and it can provide all the same fitness, health, and weight-loss benefits of longer-duration cardio.

That’s WHY to do it. WHAT to do for HIIT cardio is a question our V Shred personal trainers get every day, especially in regard to our popular programs Fat Loss Extreme For Men, Fat Loss Extreme For Women, Toned in 90, and Move — all of which contain HIIT workouts.

Is the elliptical better than a bike? How about sprints? Plyometrics? Or a rowing machine? The answer: it doesn’t really matter what you do… as long as you can safely do it intensely!

Here’s why: The adaptations from this style of cardio aren’t just specific to a body part like your legs or arms. They’re systemic, which means they involve a lot of different systems and organs — from your lungs to your heart, capillaries, and sure, your muscles, too.

This means that you can experience the benefits of high-intensity interval cardio on whatever equipment works best for your body, your injury history, and your equipment set up. It can work even if you have no equipment at all!

The key to making HIIT effective is how hard you push yourself!

How To Know You’re Going “Hard Enough” In HIIT

There is really one thing you need to master when doing HIIT. That is getting your heart rate up high enough for these short sessions to be effective!

The most reliable way to do this is to wear a heart rate monitor. During the short bursts of high-intensity exercise, try to get your heart rate into 70-90 percent of your maximum heart rate and 55-65 percent during the rest periods.

Here is an easy formula for figuring out your max heart rate:

220 – (your age) = Maximum heart rate

Then just apply the percentages. Example: If you are 30 years old, 85% would be 161 beats per minute–right in the HIIT sweet spot. Training at 55% would be 101 beats per minute, which might feel more pleasant, but it’s not high enough to be HIIT.

If you don’t have a heart rate monitor, you can use your breathing or the so-called “talk test” as a guide. This is not quite as reliable, but works in a pinch.

If you can chit-chat at the end of a high-intensity interval, you aren’t pushing yourself hard enough. You should be struggling those last few seconds and need every second of “recovery” if you are performing HIIT correctly.

Equipment Options for HIIT

Bottom line: an effective HIIT session has less to do with what type of equipment you use and more about how hard you push yourself! If you can safely push the intensity for 20-30 seconds, that’s the real key in high-intensity training.

But here are a few guidelines that may help you decide what equipment (or not) to use for your HIIT cardio sessions.

• If all you have is a stationary bike, great! Crank up that resistance and use it!
• If running or sprinting hurts your knees but an elliptical doesn’t, go with the elliptical.
• If your heart rate soars when going up steps, jump on a step mill or find some steps and get to work!
• If you don’t like cardio machines, grab some battle ropes or a jump rope.

And if you don’t have access to any equipment, try doing plyometrics, perform run/jog intervals in your neighborhood, or find a small hill and perform hill sprints.

You could even just hit play on one of our follow-along bodyweight workouts, like the ones in many of our ready to download programs.

We even have a library of follow-along workouts in our app subscription, V Shred Plus on Apple or Android — and our YouTube channel is packed with free follow-along HIIT workouts!

So yes, you’ve got options— not excuses!!

The Best Supplements for HIIT Training

Since HIIT is all about being able to push and maintain intensity, the best supplements for this style of training are ones that are going to give you energy, but also help fight fatigue. A solid pre-workout does both.

Suppose you need a little push to have the energy and stamina to make it through a tough HIIT session. In that case, you may want to try mixing up some Sculpt Nation PRE about 15-30 minutes before you get started!

The ingredients in PRE will help give you energy without jitters and can even assist in revving up your metabolism so you can burn even more fat while you break a sweat! If you’re new to pre-workouts, you can start out with just a half-dose to determine your tolerance.

Do you feel like HIIT is too advanced for your fitness level? Or are you struggling to figure out what type of cardio and training approach will work best for you and your body? We have a team of coaches who are helping thousands of people around the world solve that exact problem every day. Click HERE for more information or email coaching@vshred.com, and we’ll get you hooked up with one of our expert trainers! 

The post What Should I Do For HIIT Cardio? appeared first on V Shred.

We have a full shoulder workout that is the perfect combination of compound low-rep strength exercises and some higher-rep pump movements.

The way this workout is structured… your shoulders will be ON FIRE!

Just remember: if you are looking to build your dream physique, you have pay some attention to ALL muscle groups! You can 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 Leg Day
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

This is actually Vince’s current shoulder workout, so instead of just filming an instructional video, he let the cameras roll during his last lift and gives some technique pointers between sets!

This video would be great to check out before you attempt the workout on your own to make sure you are doing each movement with proper form and to learn a little more about why Vince includes these specific exercises for strength and hypertrophy! It’s always a good idea to know WHY you are doing what you are doing, and Vince breaks it all down for you! 

ULTIMATE BOULDER SHOULDER WORKOUT

A: Seated barbell dead-stop shoulder press 5 sets, 5 reps (2 minutes rest between sets.)
B: Standing dumbbell single-arm shoulder press 4 sets,10 reps (1 minute sets, no rest between sets.)
Superset
C1: Dumbbell front raise, 4 sets 12 reps (no rest)
C2: Barbell bent-over rear delt row 4 sets, 12 reps (1 minute rest)
D: Dumbbell lateral raise 1 set, 6-8 reps, then run the rack

Let’s get to building some BOULDER SHOULDERS!!! 

Before any lift, but especially one like this where you will be pushing some heavy weight, you need to do a proper warm-up. It doesn’t have to take long! Just 5-10 minutes of movement, walking, and some shoulder circles or other joint mobility work can be enough to gets blood flowing to the shoulder and get your heart rate up just a little bit.

Do it while you’re waiting for your pre-workout to kick in, then hit a couple of lightweight sets of your first movement in the workout, and you’re good to go!

Here are some crucial cues to keep in mind for each movement…

Seated barbell dead-stop shoulder press

We are starting off with a compound movement. The goal for this first exercise is not a lot of volume but a lot of weight.

The “deadstop” shoulder press is a little different than your standard shoulder press. If you have never done these, they are great for explosive pushing.Typically with HEAVY pressing, you need a spotter, but you don’t need a spot with this style of press because you will be set up on a  smith machine! 

If done with PROPER form, this movement will hit all heads of the delt. It also requires the support of other, smaller muscles in your shoulders and even your core (so keep that stomach tight.) 

You will do 5 sets of 5 reps, with 2 minutes of rest between sets.Go as heavy as you can while maintaining proper form. Once you get to rep 3, it should be really tough, that 4th rep should be a struggle, and rep 5 should be failure. 

The biggest thing with this first exercise is to make sure you get in ALL 25 REPS. 

This may mean that you need to lower the weight for the last set. That’s fine! Don’t decrease the number of reps; just decrease the weight.

Standing single-arm dumbbell shoulder press

For exercise two, we are doing another compound movement but with less weight and more reps. This one is going to give you an insane pump. Consider yourself warned!

You will perform 4 sets of 10 reps with no rest between sides or arms. This means you will NOT be able to go heavy. So leave your ego at the door and focus on form. We are focusing on a slow and controlled tempo, so these sets are long!

If you think the first 10 reps are easy, just wait until set 2 or 3. No rest makes this exercise VERY DIFFICULT! You will most likely have to drop the weight toward the final sets. Don’t be shocked if you are struggling with 5-10 pounds by that last set! 

That’s OK! Remember, this exercise is purely for volume and keeping tension on the muscle at all times. 

Superset: Dumbbell front raise with barbell bent-over rear delt row

The previous exercise was one “constant” set. This one is a super-set, which is just two exercises back to back with no rest in-between the exercises.  

You’ll do 4 sets of 12 reps for each exercise, resting 1 minute between super sets.

First up will be the dumbbell front raise. With these, you will be focusing on reaching out in front. Don’t shrug your shoulders up or raise the weight past shoulder height. The goal is to keep tension on that front head of the delt!

Without rest, you will jump straight into barbell bent-over rear delt rows. Focus on pulling up and at an angle for these. 

Dumbbell lateral raises, “run the rack”

We are finishing up this delt destroyer with a lateral raise that will destroy the outer or “lateral” head of your delts. This is the area of your shoulder that gives you that much-desired wider shoulder appearance.

You’re only going to do one set, but it is a long, grueling set that will keep you going until you’re at total muscle failure and can’t get your arms up an inch! 

Start with a weight where you can go as heavy as possible for about  6 to 8 reps. Then just keep dropping weight by about 5 pounds, aiming for at least 5 reps with each lower weight. Do this all the way “down the rack” of dumbbells until you don’t have one single rep left in the tank! 

Again, we are not focusing on a set number of reps. It may be 30, it may be 100. It’s however many reps it takes for YOU to go to complete failure. 

When it comes to form on these, make sure you are lifting OUT and not just UP.

You will have a slight bend in your elbow, so a cue to help you out with that would be to think of leading with your elbows out. Only go to about shoulder height. No need to go higher, or you will just lose tension on the muscle. Also, try not to bounce. You aren’t working your shoulders when you do this.

Toward the very end, you may have a slight bounce as you are trying to force those final few reps to failure. But if you start struggling too much, that’s when you know you need to stop. 

The Perfect Workout for a Pre-Workout

Diehard bodybuilders and lifters know that shoulders love the pump to grow. If you are looking for a new way to challenge your shoulder workout and want to focus on building muscle size, expect to work through the burn! 

Want to really max out the pump? Then pound a serving of a quality pre-workout about 30 minutes before you hit the weights. 

Sculpt Nation PRE is an excellent choice. Our formula goes beyond a “jolt” from caffeine! It will no doubt give you long-lasting energy, but also has ingredients that will help you focus, pump out more reps using more weight, help promote muscular endurance, rev up your metabolism and allow for better recovery between sets. 

Adding a pre-workout to your supplement stack is just a bonus. Of course, you also have to eAT and supplement for your goals! You can find out how to eat for your bulking goals using the macro calculator in the V Shred app for iOS or Android.

Or if you want an even more personalized bulking plan, let one of our expert trainers build you a personalized custom meal plan to help you grow bigger, faster!  

Chasing muscle gains? One workout won’t get you there, but a full growth plan like Vince’s Clean Bulk will! This legendary 90-day program isn’t easy, but follow it to the letter, and you will see the scale go up–and need a new wardrobe!

The post Vince’s Ultimate BOULDER SHOULDER Workout 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.

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.

What is it they say about variety? That it’s the spice of life? We 100% agree!

But when it comes to your gym life — it depends. 

You have to be strategic, and today we are going to help you with that!  We have SIX BENT OVER ROW VARIATIONS for you to add to your exercise library.

For most, exercise variety is great! 

• Variation helps keep you motivated! 
• Mixing things up prevents burnout! 
• Changes can be beneficial for pushing past a plateau!
• Trying new movements expands your exercise knowledge! 

But if you are looking to get bigger or stronger — constantly changing your programming may not be the best idea! 

The keyword is constantly! Everyone needs some sort of change from time-to-time to avoid adaptation.

Here are 10 ideas to help keep your body from hitting a plateau that may be hard to break …. 

• Change your sets or reps.
• Increase or decrease your load.
• Try a different intensity.
• Add in, take away, or change your style of cardio.
• Change your tempo (pauses, etc.)
• Increase or decrease rest times.
• Change your workout schedule/training split.
• Incorporate supersets or clusters.
• Try all new exercises.
• Perform the exercises in your plan in a different way. 

If growth or strength is your goal, your training program should mainly consist of basic (but effective) staple exercises that change based on your progress, goals, and training phase, and hypertrophy should be achieved mainly through those first eight suggestions above! 

You can still incorporate new exercises or your current exercises in a different way,  but they need to fit into your overall plan and have a specific purpose.

Constant confusion IS NOT ideal … 

But a little strategic confusion could be beneficial!

One of the best ways to be strategic with muscle confusion when you are trying to grow or get stronger is to take an exercise you already have in your plan and make a slight adjustment. Which is exactly what you can do with the SIX BENT OVER ROW VARIATIONS we are showing you today. 

You can find step-by-step instructions and tips below! But if you are more of a visual learner, or want to ensure you are doing them correctly, check out this instructional video we filmed!

6 BENT OVER ROW VARIATIONS FOR A BIGGER BACK 

The first three variations only use dumbbells which makes them great if you workout from home, travel, or go to a gym with limited equipment. 

They are all dumbbell rows, but each is slightly different and serves a unique purpose!

VARIATION ONE: Bent Over Two Arm Dumbbell Row

This is a back-day staple for most. We include it in our variation list because many people workout from home or only have access to a gym with limited equipment and need dumbbell-only ideas for back day!

But also because many people perform this row variation with poor form and end up recruiting more traps or arms.  We want to help make sure if you are doing it, you are doing it right!

How To:

• Hold a dumbbell in each hand.
• Stand with feet shoulder-width apart and weights by your side. 
• Hinge at the hips, so your back is almost parallel to the ground.
• Brace your core, engage your glutes, keep your spine neutral. 
• You will stay in this position for all reps. 
• Perform your row by driving your elbows back first and then squeeze up.
• Slowly lower to the starting position and repeat for the desired number of reps.

Tips To Consider:

• Use moderate to light weight. Your goal is to hit the lats hard. Lowering the weight will help ensure you maintain proper tempo, use less momentum, and ONLY recruit your lats. 
• Do not row the weight up into your chest! Drive your elbows back and up.
• Try this exercise as a super-set with a pushing movement! 

VARIATION TWO: Bent Over Single-Arm Dumbbell Row 

This exercise is very similar to variation one, except you will be using a bench for support and only rowing one arm at a time. 

Throwing in unilateral movements is important to ensure you are hitting each side of your body equally. If you don’t currently have any unilateral exercises in your plan, you should!

How To:

• Place your right knee and right arm on a flat bench.
• Grab a DB with your left hanging arm. 
• Brace your core and keep your spine neutral. 
• You will stay in this position for all reps on the right side. 
• Perform the row by driving your left elbow back and then drive it up and squeeze your lats at the top. 
• Slowly lower and repeat for the desired number of reps.
• Switch sides and repeat.

Tips To Consider:

• Same as the two-arm row. Keep the weight moderate to light. 
• Do not row the weight up into your chest!!!! Drive elbows BACK and then UP!
• To not overly recruit your biceps, reduce elbow flexion to isolate lats.

VARIATION THREE: Chest Supported Dumbbell Row

This is another dumbbell variation with a bench, but you will put the bench at a slight incline and use it for chest support! 

The back is a large muscle, and sometimes people attempt to use a load that is way too heavy. This usually results in swinging or using the legs for momentum

When your chest is supported, it takes out all momentum and is all muscle! You get to focus on what’s most important — tempo and time under tension!

How To:

• Place a bench at a slight incline.
• Put your dumbbells on the floor next to the top of the bench, or hold them in each hand as you approach the bench.
• Straddle the bench and rest your chest on the angled portion of the bench. 
• Plant your feet firmly on the ground.
• Allow your arms to hang straight downwards with your palms facing toward one another and pull your shoulders down.  
• Row the dumbbells up towards the ribcage by pulling your elbows back and up and squeeze your lats. 
• Slowly lower and repeat for the desired number of reps, 

Tips To Consider:

• Similar form tips as above. Your elbows should drive straight back along your body and not flared out to the sides.  
• Use LIGHTER weight. Without ANY momentum, you will likely only be able to do about 50% of the normal weight you do for variation one. 
• Rest only your chest and torso on the bench, not your neck or head. Your head and neck should be over the top of the bench.
• Keep your head/neck neutral at all times.
• As you lift, your upper chest will probably slightly lift up off the pad. This is fine. Just keep your spine neutral! 

VARIATION FOUR: Standing Cable Low Row 

This row variation hits your lats at a lower angle and is great for people who have a hard time with the elbow back and up movement. With the cable pulley down low, once you stand back, the back and up movement is a little more natural. 

You can use any handle you have available at your gym. If you use a straight bar, we suggest an overhand (pronated) grip for better lat isolation. You can also use an EZ curl bar with an underhand (supinated) grip, but be aware that you will recruit a little more bicep performing them this way.

We also really like using a rope. With a rope, you can use a neutral position, which is great for lat contraction!  It also allows you to go out and around your hips. 

How To:

• Lower cable pulley to the very bottom.
• Hold a straight bar with an overhand grip. 
• Facing the machine, step back away from the machine.
• Keep your chest out and get a full stretch in your lats. 
• Get in a similar stance as row variation one.
• Drive the weight DOWN and into your belly button!

Tips To Consider:

• Do not pull toward your chest. Pull to your belly button, 
• Do not flare your elbows out. 
• Try out a variety of handles and grips. 

VARIATION FIVE: Inverted Row

This is a bodyweight-only exercise, but don’t let that fool you! It is VERY DIFFICULT, especially if added in as a back day finisher! 

It’s also a great back day warm-up and perfect for anybody working on developing their pull-up strength.  

You would typically use a smith machine/squat rack for this exercise, which is how we describe below, but if your gym has rings or a TRX system, those are also great options!

How To:

• Set the bar to around waist height when standing. You want the bar set just high enough to allow your arms to fully extend in  the hanging position.  
• Position yourself underneath the bar face up.
• Grab the bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width.
• Let yourself “hang,” and then step your legs straight out and plant your heels on the ground. Your body should be in a straight line.
• Keep your core and glutes tight and contracted. 
• Pull yourself up to the bar until your lower chest touches the bar.
• Squeeze and push your chest out.
• Slowly lower yourself back down.
• Repeat for the desired number of reps. 

Tips To Consider:

• Focus on full range of motion!!
• You won’t be able to drive your elbow down and pull up to the belly button as we would typically advise. You still want to focus on having your elbows down at an angle, but your elbows won’t be completely tucked like they are with a DB or cable row. 
• If this is too difficult, try raising the bar up so that your body is at more of a 45-degree angle when you lean back.
• Another way to make this movement  easier is to bend your knees and keep your feet flat on the floor. 
• Try this as a warm-up, finisher, or in a super-set with a weighted exercise. 

VARIATION SIX: Meadows Row 

The Meadows Row was made popular and named after the famous bodybuilder John Meadows. You may have also heard it called a — Landmine Row, Single Arm T-Bar Row, or Perpendicular Landmine Row. 

Whatever you wanna call it, we love it!  It is unilateral, allows for a more significant elbow-out arm path, provides extra range of motion, and is great for grip strength!

It seems that a lot of people don’t know about this row variation, and we’ve noticed those that do tend to use bad form. A few weeks ago, we filmed a video on back thickness where we go into even more detail on how to do the Meadows Row with proper form. You can check it out HERE if you want!

How To:

• Position a barbell wedged into the corner of a wall. You can also use a landmine attachment if you have access to one.
• Load the bar using small plates.
• Get into a split stance position.
• Grab the end of the barbell with an overhand grip.
• Rest your non-working arm on your front leg for support. 
• Hinge forward, slightly turn your body and get your hip as high as possible.
• Row the weight up, out, and away from your body.
• Stop and squeeze when your elbow is at the midline of your body.
• Slowly lower the barbell back to the starting position.
• Repeat for the desired number of repetitions.
• Switch and do the same number of reps on the other side. 

Tips To Consider:

• Whatever leg is stepped back (the side you are working) make sure you really focus on driving that hip upwards for a better stretch in your lat. 
• Use smaller plates. Large plates restrict full range of motion. 
• Do not arch through your spine or let your back “rotate.”
• If you feel this movement in your arms more than your back, try adjusting your grip.

We hope you found this video helpful

and it helps you spice up your next back day!! 

If you want to hit your lats a little differently, swap your current row variation for one of these!

Or, if you are looking for more lat-focused movements, pick a few from the list and add them to your current program!

But don’t forget that including variations like these to bust past plateaus or cure boredom should be pretty low on your list of priorities if your goal is to build a BIGGER BACK! 

Actually, no matter your goal, your first priority should always be finding a training program and diet that best matches your goals and genetics. 

That is if you want the fastest and easiest results!!

We have a FREE QUIZ that can help you out with this. It’s only six questions. You get your results instantly and are given the three most important things you can do to get real results fast!! 

You can check it out HERE whenever you get a chance! 

The post 6 New Row Variations To Try On Back Day appeared first on V Shred.

If you are looking for an ab workout that can help create the abdominal “v-shape” you’ve always wanted — we have an 8 minute follow along you need to add to your ab workout routine!

Essentially, you are trying to develop your “v-lines” – which are the part of your stomach where your lower abs and obliques come together.

If you want these lines to pop, it takes some strategic ab work! You can’t just get on the floor and do some crunches and sit-ups.

You need to do several things, including target training a very specific part of your core — which is exactly what we are doing in this workout!

You don’t need any weights or equipment and if you are using our FOLLOW ALONG VIDEO BELOW, you won’t even need a timer!

Before we give you the workout …. if your goal is to build VISIBLE abs, we need to quickly talk about something important.

If you only care about developing core strength and don’t care if you see the abs you are building, then feel free to scroll down and skip straight to the ab workout.

But if you care about SEEING your abs, listen up!

Ab workouts ALONE will not give you VISIBLE AB DEFINITION

Ab workouts help build your ab muscles, but to see them, you have to get rid of the fat covering them, and the only way to do that is to focus on OVERALL body fat reduction!

This can ONLY be achieved in two ways …

Full Body Training — The more lean muscle you have all over your body, the faster your metabolism will be, which means you will burn more calories even while at rest!

Proper Nutrition — You can’t crunch, or even squat and run, your way to a flat stomach or shredded six-pack. You have to focus on your diet if you want to have visible abs! Your diet is just as important as exercise (probably more) to reduce overall body fat.

THE CATCH WITH BOTH EXERCISE & DIET
IS THAT THEY BOTH NEED AN INDIVIDUAL APPROACH.

This is especially true with diet!

The program that works for your friend or favorite fitness influencer probably isn’t the right one for you. You have to hit your personal macros and split them up in the right protein, carb, and fat ratios that are best for your goals and body type.

If you need help with any of this, we have a free fitness quiz that will tell you your body type, the exact amount of calories (broken down into macros) that you need for your genetics and goals, and the three most important things to do to reach those goals.

It’s really quick to take, your results are instant, and it’s free!

CLICK HERE to check it out!

Alright .. let’s hit the floor … and build some v cut abs

We will specifically be targeting the obliques the most since that is the part of your abs that really helps create the v taper of your waist!

Since this workout is heavily focused on that part of your core, you will need to use this workout in addition to other ab workouts that hit the rest of your core just as hard!

We have hundreds of free ab workouts to choose from on our YouTube Channel if you need some ideas.

AT HOME V CUT ABS WORKOUT

Here is the breakdown, so you know what to expect when following along with us, or in case you want to print out the workout and do the workout on your own!

Equipment: NONE!! You don’t even need a timer if you follow along to THIS VIDEO.

Structure: 20 seconds on – 10 seconds rest – for each exercise.

Rounds: Two

Total Workout Time: 8 minutes (if you do not rest between rounds.)

Workout Breakdown
20 seconds – Side to side crunches
10 rest

20 seconds – Side to side crunches
10 rest

20 seconds – Side Plank Hip Dips (Left Side)
10 rest

20 seconds – Side Plank Hip Dip (Right Side)
10 seconds rest

20 seconds – Floor Wipers
10 rest

20 seconds – Floor Wipers
10 rest

20 seconds – Mountain Climbers
10 rest

20 seconds – Mountain Climbers
10 rest

Repeat for one additional round!

WE HOPE YOU ENJOYED THIS AT HOME V CUT ABS WORKOUT
AND BEFORE YOU GO …
If you haven’t already, don’t forget to take our free fitness quiz!

Then send the quiz, or this article, to a friend that you see doing endless crunches in hopes of melting body fat or sculpting a shredded six-pack.

We’ve gotta get the word out that even the best ab workouts will never be enough if it’s visible abs you are seeking — because you can’t pick and choose where your body stores or loses fat!

We know it sucks.

It’s not fair that some people genetically lose fat in their stomachs easier than others. But instead of complaining about it and doing things that aren’t effective, why not accept it and shift your mindset to what will work!

If you want to get started on that CLICK HERE to learn more about what full-body strength training program and a diet is best for you!

The post Quick, Simple, and Effective 8 Minute V Cut Abs Home Workout appeared first on V Shred.

The most-watched videos on our YouTube channel are hands down our thousands of FREE AB WORKOUTS!!! 

Not all that surprising. After all, whether you are genetically gifted, have a six-pack but struggle to keep it, or have never had visible abs a day in your life, it seems everyone wants to know the best way to get rid of stubborn belly fat!

Today we are giving you something a little bit different than the typical ab workout you will find on the web or even here on our blog and YouTube channel. 

That’s because this is not a guided workout with set in stone exercises, an exact number of reps, sets, rounds, etc. 

Don’t worry! You won’t be doing it all on your own! 

We are giving you a list of twelve popular no-equipment ab exercises to choose from. But instead of giving you a step-by-step ab workout to follow…..

You get the freedom to pick and choose what ab exercises you want to do!

Once you pick your favorites from the list below, or better yet, the ones you know will challenge you the most — you will put together an ab workout that best suits your individual fitness needs! 

 If you aren’t sure how to create a custom ab workout —  it’s really easy! 

• Pick a minimum of 4-5 ab exercises from the list below.
  
• Make sure you select an exercise variety that targets all areas of your stomach (upper, lower, obliques, etc.) so you get a complete ab workout!
• Write out your workout using whatever training structure that matches your fitness level and workout needs!

Here are some ideas … 

• Go for AMRAP (as many reps and rounds as possible.)
• Pick a set number of reps and rounds.
• Use a timer and go for time instead of a number of reps. 
• Do each exercise individually for all sets before moving on to the next.
• Go down the list you create in order from exercise-to-exercise (“round” style.) 
• Rest between each exercise or only rest between rounds.

If you need some additional guidance, try watching some ab videos on our YouTube channel for some inspiration! 

There is no right or wrong way to structure your workout as long as it’s challenging, hits all areas of your midsection, and above all else — you use proper form!!

You can make sure you are doing each move correctly by watching this video tutorial we filmed demonstrating how to do each exercise below!

The post 12 Ab Exercises You Can Do Anywhere appeared first on V Shred.

We noticed that we seem to do a lot more articles and videos for the upper body, so we are switching gears today and giving you a FULL LEG WORKOUT.

It is made up of six different exercises and puts a lot of emphasis on QUADS. 

We also hit the glutes and hamstrings and give you some form tips if you want to place more emphasis on other parts of your legs instead.

Before giving you the workout, we’ve found that most people need a little more strength, energy, and focus on leg day. 

If this is you, you may want to try taking a scoop of a quality pre-workout on the way to the gym! Just make sure that caffeine isn’t the ONLY ingredient!

This seems to be the case with most pre-workouts on the market, but a quality pre-workout will have more important ingredients than just those that help keep you awake!

Vince’s favorite pre-workout is THIS ONE by Sculpt Nation. It has ingredients that give you a natural energy boost without any jitters or post-workout crash, tons of focus, better recovery between sets, and an insane pump!

Pre-Workout is always optional before a lift. But one thing you should never skip out on before a workout (especially for a large muscle group like legs) is a quick warm-up. 

You need to spend at least 5-10 minutes doing an ACTIVE warm-up that mimics the movements you are about to perform (not static stretching) to get the blood flowing and your muscles warm! 

In addition, it’s always a good idea to do one or two warm-up sets for each exercise below before you actually get into your “working” sets. 

If you need further assistance on how to do any of these exercises, don’t forget to check out this video before you get started! 

FULL LEG WORKOUT FOR MASSIVE QUADS

Exercise 1 – NARROW STANCE LEG PRESS
Sets/Reps: 4x 12, 10, 8, 6
Rest: 90 seconds rest between sets. 

Form Tips: Avoid leaning forward – Don’t let your butt come up off the seat – Keep your back pressed into padding – Do not lock your knees – Do not rush the movement. 

How To:  With leg press, where you place your feet will determine which lower body muscle you are biasing. For quads, keep your feet around shoulder-width apart (maybe slightly wider) and feet slightly lower on the platform. 

Unlock the safety pins and press up until your legs are fully extended. Squeeze your quads but DO NOT lock out your knees (for a visual of this, click here.) 

Slowly lower the weight until your legs are at about a 90-degree angle. Repeat for the prescribed number of repetitions. Rest and repeat. 

With each set, your goal is to increase weight as you lower the reps. The 4th set, you should be at a weight where you reach complete failure by that 6th rep.

Exercise 2 – HEEL ELEVATED SQUATS
Sets/Reps: 4x 12, 10, 8, 6
Rest: 90 seconds rest between sets. 

Form Tips: If you don’t have incline blocks you can put weight plates under your heels – You will likely need to go with lower weight than you are used to with a traditional squat – Make sure you have a slightly more narrow stance – Keep your feet firmly planted throughout the entire movement. 

How To: With a barbell on your shoulders, walk back and place your heels on the blocks (or plates) to elevate your heels. Feet will be slightly more narrow, around shoulder-width apart. Drive your knees forward while keeping your body upright and your core tight! 

With each set, your goal is to increase weight as you lower the reps. The 4th set, you should be at a weight where you reach complete failure by that 6th rep.

** These are great if you are trying to target your quads a little more or if you have any lower back tightness. A regular squat can put pressure on your lower back. With this squat variation, you stay a little more upright, allowing you to go full range of motion a little easier!

Exercise 3 & 4 – WALKING DB LUNGES (superset) LYING LEG CURLS
Sets/Reps: 4x 12, 10, 8, 6 (per leg on lunges)
Rest: 90 seconds rest between sets – NO REST between exercises!

** The goal is usually to increase weight as you lower the reps with each set. However, because this is a superset, you may find that more difficult to do. It is okay if you need to keep the weight the same to get all of the prescribed reps and use proper form! 

WALKING DB LUNGES
Form Tips: Keep time under tension by using a nice fluid motion – Control your tempo on the way down and up – Do not lean forward too much – Keep torso upright – Avoid fully touching your knee to the ground (resting.)

How To: With a DB in each hand, take a big step forward and bend both knees until they form 90 degree angles. Press back up and continue stepping forward (“walking”) with each lunge. 

LYING LEG CURLS
Form Tips: Keep time under tension by using a nice fluid motion – Control your tempo on the way down and up – Do not let your hips come up off the pad if you are doing these lying.

How To: Head to a lying leg curl machine. Set up the machine so that the pad is resting just under your calves. Slowly curl your feet toward your glutes. Pause at the top and squeeze your hamstrings. Slowly lower back to the starting position. 

Exercise 5 & 6 – LEG EXTENSION (superet) SEATED CALF RAISE
Sets/Reps: 4x 12 for leg extensions –  4×15 for seated calf raises 

Rest: 60 seconds rest between sets – NO REST between exercises.

LEG EXTENSION
Form Tips: Go super controlled – Do not jerk – Keep back flat against the pad. 

How To: Set up the leg extension machine so the pad is just above your ankles and you are able to achieve full range of motion without your back coming up off of the pad. Lift the weight without locking your knees. Squeeze your quads hard at the top of the motion and then SLOWLY lower to the starting position. Do not pause and go straight into your next rep. 

SEATED CALF RAISE
Form Tips: Do not try to use too much weight – Focus on a slow and controlled full range of motion – Big squeeze at the top. ** Your calves will respond much better to good form over using heavy weight! If you want your calves to grow, lower the weight so that you are not jerking or going too fast and can get a full range of motion.

How To: Sit on the calf raise machine with the balls of your feet on the platform and your knees under the pad. Press down with your toes in an explosive motion to get the weight to the starting position. Slowly lower your heels until your calves are fully stretched. Push (explode) the weight up. Pause to squeeze at the top. Repeat. 

THIS WORKOUT WILL TAKE YOU LESS THAN AN HOUR!
YOU DO NOT NEED TO SPEND HOURS IN THE GYM TO GET A SOLID LIFT!!

You never need to spend hours in the gym on leg day — or for any muscle group!

If you know how to properly utilize rest periods, super-sets, and the correct exercise sequence —  your lifts should never exceed 60-75 minutes!

If you like short but really effective workouts, we have tons to choose from FOR FREE on our YouTube Channel!

Check them out and subscribe for new videos weekly HERE! 

The post Vince’s Massive Quad Leg Workout  appeared first on V Shred.