In last month’s featured workout, Athlete Shape, we gave you insights on sculpting yourself into a powerfully explosive, toned machine. While planning your fitness at a macro level is a great goal setting strategy, some workout plans can leave gaps. You may be getting stronger, but missing muscles can be detrimental to future growth, and usually leads struggles in improvement. Unfortunately, many of those “missing muscles” are more common than you might think.
Here are a few simple exercises to integrate into your fitness plan. Peppering these throughout your week can help you add extra muscle, push through a plateau, and burn better than ever. Enjoy the secrets.
NECK
Building your neck muscles increases your shoulder power, and it helps prevent potential injuries from sports or other weight training exercises. Not to mention, ladies love a man with a good, strong neck.
BARBELL SHRUG
1.) Grip the bar slightly wider than shoulder width. Keep arms tense and core tight.
2.) In a controlled manner, raise shoulders and traps straight upward and pause for two counts. Return to first position in controlled manner and repeat.
UPRIGHT ROW
1.) Grip the bar at shoulder width. Keep arms tense and core tight.
2.) In a controlled manner, lift weight straight up, flaring the elbows and maintaining straight and strong wrists. Raise to roughly chest height, pause, and return to first position in controlled manner and repeat.
LOWER BACK
If you want a tighter stomach, start working on your back. Chances are, you’ve done enough sit-ups to last you a lifetime, but you probably haven’t spent much time working the much larger part of your core. Working your lower back will improve chest and leg lifts, as well as overall athleticism and core strength.
ONE-LEG BACK EXTENSION
1.) Using extension machine, start with one leg outside of padded support. Cross arms over chest and lower body in a controlled manner, keeping tight core and back.
2.) Pause at maximum depth and use controlled motion and tight core to return to first position. Repeat.
SUPERMAN
1.) Lie face down on a mat with arms extended overhead. Keeping tight core, raise arms and legs off the ground as far as possible. Keep neck comfortably facing downward.
2.) Pause for 3-5 seconds, return to first position. Repeat.
FOREARMS
We’ve all seen the people (or been the people) at the gym doing what seems like hours of forearm curls. While those are moderately effective for increasing strength, there are compound movements that are infinitely more effective for toning and growing better arms. And you’re probably not doing them.
REVERSE BARBELL CURL
1.) Using a regular or z-type barbell, grip with arms tense and wrists strong. Bending only from the elbow, curl the bar towards your chest, maintaining wrist strength and tension.
2.) At the top of the curl, hands should be pointed straight out. Lower in a controlled manner and repeat.
TOWEL PULLUP
1.) Start with two towels wrapped around bar, grasping bar or, for added difficulty, grasp the towels. Raise body in controlled motion, keeping a tight core.
2.) Pause when chest reaches bar height, return to first position in controlled motion. Repeat.
CALVES
Toned, sexy calves are much more than just magnets for the opposite sex. Calf strength increases explosiveness and leaping ability, increase balance, decreases ankle injury proneness, and creates a much stronger support for leg lifts like squats and lunges. And, if you’re into yoga, strengthening your calves will help your downward dog form and flexibility.
In last month’s featured workout, Athlete Shape, we gave you insights on sculpting yourself into a powerfully explosive, toned machine. While planning your fitness at a macro level is a great goal setting strategy, some workout plans can leave gaps. You may be getting stronger, but missing muscles can be detrimental to future growth, and usually leads struggles in improvement. Unfortunately, many of those “missing muscles” are more common than you might think.
Here are a few simple exercises to integrate into your fitness plan. Peppering these throughout your week can help you add extra muscle, push through a plateau, and burn better than ever. Enjoy the secrets.
NECK
Building your neck muscles increases your shoulder power, and it helps prevent potential injuries from sports or other weight training exercises. Not to mention, ladies love a man with a good, strong neck.
BARBELL SHRUG
1.) Grip the bar slightly wider than shoulder width. Keep arms tense and core tight.
2.) In a controlled manner, raise shoulders and traps straight upward and pause for two counts. Return to first position in controlled manner and repeat.
UPRIGHT ROW
1.) Grip the bar at shoulder width. Keep arms tense and core tight.
2.) In a controlled manner, lift weight straight up, flaring the elbows and maintaining straight and strong wrists. Raise to roughly chest height, pause, and return to first position in controlled manner and repeat.
LOWER BACK
If you want a tighter stomach, start working on your back. Chances are, you’ve done enough sit-ups to last you a lifetime, but you probably haven’t spent much time working the much larger part of your core. Working your lower back will improve chest and leg lifts, as well as overall athleticism and core strength.
ONE-LEG BACK EXTENSION
1.) Using extension machine, start with one leg outside of padded support. Cross arms over chest and lower body in a controlled manner, keeping tight core and back.
2.) Pause at maximum depth and use controlled motion and tight core to return to first position. Repeat.
SUPERMAN
1.) Lie face down on a mat with arms extended overhead. Keeping tight core, raise arms and legs off the ground as far as possible. Keep neck comfortably facing downward.
2.) Pause for 3-5 seconds, return to first position. Repeat.
FOREARMS
We’ve all seen the people (or been the people) at the gym doing what seems like hours of forearm curls. While those are moderately effective for increasing strength, there are compound movements that are infinitely more effective for toning and growing better arms. And you’re probably not doing them.
REVERSE BARBELL CURL
1.) Using a regular or z-type barbell, grip with arms tense and wrists strong. Bending only from the elbow, curl the bar towards your chest, maintaining wrist strength and tension.
2.) At the top of the curl, hands should be pointed straight out. Lower in a controlled manner and repeat.
TOWEL PULLUP
1.) Start with two towels wrapped around bar, grasping bar or, for added difficulty, grasp the towels. Raise body in controlled motion, keeping a tight core.
2.) Pause when chest reaches bar height, return to first position in controlled motion. Repeat.
CALVES
Toned, sexy calves are much more than just magnets for the opposite sex. Calf strength increases explosiveness and leaping ability, increase balance, decreases ankle injury proneness, and creates a much stronger support for leg lifts like squats and lunges. And, if you’re into yoga, strengthening your calves will help your downward dog form and flexibility.
BARBELL STABILITY CALF RAISE
1.) Hold light barbell with arms straight. Step up onto box or any 90 degree ledge with toes. Slowly lower heels towards the ground.
2.) Pause briefly and raise up to maximum height. Pause at peak. Repeat.
