Tips of the week Perform guillotine curls

In general, bicep exercises are performed so that the upper arms are roughly parallel to the torso and the resistance decreases as the hands approach the chest.

In guillotine curls(https://www.youtube.com/watch?v=CoOkiwLvSG4), however, the upper arms form a right angle with the torso and the shoulder muscles are tensed.

In this position, the resistance increases rather than decreases as the hands approach the chest. Hold the maximum contraction for two seconds and consciously tense your biceps hard.

Tip: Perform single-leg Romanian deadlifts

Build and strengthen your hamstrings with this exercise variation

By Bret Contreras

Source: https://www.t-nation.com/training/tip-do-the-single-leg-romanian-deadlift

This is a supportive exercise for regular deadlifts that has the added benefit of increasing stability on one leg and stretching the hamstrings while protecting the spine. The version where you support yourself with one arm allows the use of a heavier weight (and greater activation of the primary muscles) and prevents balance from becoming the limiting factor of the exercise.

Single leg Romanian deadlift

(https://www.youtube.com/watch?v=GoKjrvJi-Iw)

• Stand next to a squat rack or another stable object that you can hold onto while performing the exercise.
• Start with a dumbbell or kettlebell in your hand on the same side as the leg that will remain on the floor during the exercise. Hold on to the squat rack with the other hand and use this hand sparingly to support the execution of the exercise.
• Start the exercise by lifting the opposite leg backwards and try to touch the wall behind you (move the torso and hips as if you were performing Romanian deadlifts with both legs).
• The toes of the back foot should point down during the exercise and the leg should form a line with the torso (keep the hip extended on the side of the back leg). Maintain a neutral position of the head and spine throughout the exercise
• End the eccentric portion of the movement when the weight touches the floor or go as far down as your range of motion allows while maintaining good form.
• Make sure the dumbbell or kettlebell is close to your body and don't drift too far outwards.
• Return to the starting position by pulling with the hip of the front foot.

Common mistakes

• Using the rack for support instead of just stabilization.
• Not maintaining control throughout the movement.
• Not performing through the full range of motion.
• Standing on the toes of the front foot.
• Letting the back foot drift to the side, releasing tension in the lateral leg flexors.

Tip: Take on these four challenges on the rowing machine

Do your fitness training and have fun doing it

By Eric Cressey

Source: https://www.t-nation.com/training/tip-take-these-4-rowing-challenges

The 2000 meter test

This was one of the three most terrifying experiences I've ever had while training. I would say that this test easily rivals sets of squats or deadlifts with super high reps.

It took me 7:40 minutes for my first 2000 meter test. The world record for men is currently 5:36 minutes (and 6:25 minutes for women). See how long it takes you and try to be a few seconds faster next time.

The countdown challenge

This is a low volume, short duration protocol that is a little easier to get through as each subsequent set is shorter than the previous one.

• Row 500 meters
• Rest for 1 minute
• Row 400 meters
• Rest for 1 minute
• Row 300 meters
• Pause for 1 minute
• Row 200 meters
• Pause for 1 minute
• Row 100 meters

Your favorite song for distance

If you have a favorite song that keeps you going, turn up the music and see how far you get during that song.

Music is a great motivator but can also be a great timer for intense training efforts as most songs are no longer than 5 minutes. Just as you have personal bests for bench press, squats and deadlifts, you can also have a personal best for distance with a few different songs.

30/30 for 10 minutes

It's simple: 30 seconds of intense rowing, 30 seconds of rest, alternating for 10 minutes. This is another good option as the time passes quickly and none of the efforts are so long that you'll be bored to death if you're someone who hates cardio. The only downside is that the rest intervals are so short that you barely have time to get up before you have to sit down again to continue rowing.

Tip: Perform front squats first

Do you want more muscular thighs? Then do this quick front squat ramp before you do anything else on leg day.

By Dean Graddon

Source: https://www.t-nation.com/training/tip-do-front-squats-first

Many larger exercisers and those with a background of running-based sports (especially athletics), tend to have a posterior chain dominance during squats, meaning that their gluteus and hamstrings are more easily activated than their quadriceps during squats.

If you struggle to feel the workout in your quadriceps when performing classic squats and feel it more in your hips and lower back, try this simple tip: Train front squats first. For those who focus primarily on heavy weights, this may sound like heresy, but for exercisers looking for hypertrophy in the quadriceps, this can be pure magic.

Front squats shift the focus to the quadriceps and allow most exercisers to perform deep squats more safely than traditional back squats. By starting your leg workout with front squats, you will pre-fatigue your quadriceps and get into the right groove for the squat movement pattern. Yes, you will be forced to use slightly less weight in your subsequent classic squats, but in the long run the benefits in terms of quadriceps strength will more than make up for this.

Here's how it works

After your normal warm-up, perform a set of front squats with 12 to 15 repetitions using only the empty bar. After this, the weight will depend on your strength in front squats. If you are not sure what your 12 RM, 10 RM and 8 RM weights are, try to estimate them as best you can and adjust the weights accordingly in the following training sessions. The aim is for the weight to be challenging, but not to the point of muscle failure.

Over four sets, you should increase the weight as follows:

• Set 1: 8 reps with a weight you could perform 12 to 15 reps of front squats with no problem.
• Set 2: 8 repetitions with your 12 RM
• Set 3: 5 repetitions with your 10 RM
• Set 4: 5 reps with your 8 RM

You are then ready to perform your workout with classic squats as planned.

Tip: Prepare yourself healthy weight gainer cookies

Protein researchers give these cookies to their test subjects to ensure that they consume plenty of high-quality protein. Now you can make them too.

By Chris Shugart | 04/08/16

Source: https://www.t-nation.com/diet-fat-loss/tip-make-healthy-weight-gainer-cookies

Dr. Peter Lemon, a respected protein researcher, had a problem. His subjects were not adhering to the higher protein, higher calorie diets required for his studies. Some of these studies ran for several months and Dr. Lemon needed to make it as convenient as possible for his subjects to consume the right nutrients.

He therefore came up with the idea of using cookies that didn't need to be baked. Simply mix protein powder with raw oatmeal and natural nut butter, train hard and get muscular. It worked and the test subjects achieved the expected gains.

Here's my own recipe, which is close to the original but tastes much better:

Ingredients

• 1 1/2 cups old-fashioned raw rolled oats
• 3/4 cup (171 grams) natural peanut butter or nut butter of choice
• 3 scoops (90 grams) chocolate flavored protein powder
• 1 cup organic coconut flakes
• 3/4 cup warm water

Preparation

1. Place the oats, protein powder and coconut flakes in a bowl and mix the dry ingredients well.
2. Add the nut butter and water. Mix everything well with your hands until you have a uniform dough.
3. Roll the dough into balls the size of a golf ball and then press them flat to make cookies. Optionally, you can sprinkle the cookies with coconut flakes.
4. Place the cookies in the fridge.

Makes about 13 cookies.

Do you have some time? Then try out the following idea

1. Toast the rolled oats. To do this, put the oats in a dry Teflon pan. Heat the oats over a medium heat for 6 minutes, stirring occasionally, until they are golden brown.
2. Toast your coconut flakes. Spread the coconut flakes on a baking tray and bake for 8 minutes at 180 degrees until golden brown. Turn the coconut flakes halfway through for even browning.

Tip: Test your unilateral strength

These four challenges will test your lower body strength and give you one hell of a workout.

By Ben Bruno

Source: https://www.t-nation.com/training/tip-test-your-unilateral-leg-strength

There are two types of people who think unilateral training is for wimps:

1. Those who don't do it.
2. Those who aren't good at it.

Neither of them has the right to express an opinion on the subject - at least not a credible one.

Before you jump to conclusions about the effectiveness of single-leg training, I would urge you to give this type of training a real chance so that you're not just making a gut decision. Make it your goal to improve your single-leg performance and work your way up to those goals:

1. Bulgarian split squats(https://www.youtube.com/watch?v=I1Ee3M6SDgQ&list=RDQM0kMqIe_XD18&index=25) with a total weight equal to your body weight (whether it's a barbell, dumbbells, a weight vest or a combination) for 6 to 8 reps per leg through the full range of motion so that the back knee touches the floor.
2. Walking lunges with a total weight equal to your body weight for 16 steps in a row (that's 8 per leg) with good form.
3. Skater squats(https://www.youtube.com/watch?v=w2XuCMqmWKI) using half your bodyweight for 6 reps per leg.
4. Single leg Romanian deadlift using 75% of your bodyweight for 6 to 8 reps per leg.

Some people who already have very strong legs will achieve these goals quite quickly once they get used to these exercises, while for others it may take significantly longer. I've had numerous high school athletes reach and exceed these numbers, which means they are far from unrealistic.

Tip: Most push-back push-ups

Build up your shoulders with this unique shoulder-dominant push-up variation.

By Nick Tumminello

Source: https://www.t-nation.com/training/tip-master-the-push-back-push-up 6/16

Think of this exercise as push-ups that are primarily for your shoulders instead of your chest. It forces your shoulders to work hard to powerfully move your body backward using a natural arch and pressure angle.

Push-Back Push-ups

(https://www.youtube.com/watch?v=04p4MWfhpAI)

• Step 1: Move down, explode backwards, straighten your back and return to the push-up position.
• Step 2: Use the same basic movement but place your feet on a bench. Your abs will be begging for mercy.

Source: https://www.t-nation.com/training/tip-do-the-guillotine-curl

By Michael Warren