If you want maximum performance from your weight lifting sessions then you should invest in a pair of wrist straps.

Here’s the idea:

Take a heavy lift like deadlifts. Once you get to a certain level of strength, the weight you are lifting is going to make it so that your wrists meet positive failure before your back does.

This means that although you are genuinely working to the last rep you can possibly complete, you don’t actually achieve maximum overload on the intended muscle. Nice forearm workout for sure, but that’s not what you wanted!

The solution is therefore to take some of the load off the wrists and enable the intended muscle to reach its point of positive failure.

Wrist straps are great for pulling movement exercises. Here’s a list:

• Deadlifts
• Barbell Rows
• Pull-Ups
• Lat Pull-Downs
• Shrugs
• Cable Rows
• Upright Rows

Imagine, you could be underperforming in ALL of the above if you go without the necessary wrist support! Wrist straps actually make it so that you hardly have to expend any precious energy holding the bar and can focus your juice on your back and/or traps.

Note: this does not apply to beginners as the weight lifted will not be heavy enough to cause any problem with wrist strength.

So, how do we actually use them? It can be a little tricky to get used to, here are the steps,

• Loop one side into the slit at the end of each strap so you have 2 loops
• Insert your wrists into these circular openings
• The long strap part should be on the underside of your hand
• Starting with your less-coordinated hand, place your hand on the bar and wind the strap around it starting under the bar and wrapping it back towards you
• Now repeat with the other hand, remember you have to do this with 1 hand only, hence the importance of starting with your ‘bad’ hand
• Make sure that you wind it tight as this is what allows you to lift with bar with less grip strength

Here’s a nice little video I found from bodybuilding.com demonstrating the correct method, check it out….

If you’ve been lifting for a year or more I would certainly advise that you invest in a pair of straps. For around $6-$7 a pair, they’re an absolute bargain.

Stay Motivated!

Mark McManus

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Are you ready for the abdominal workout of your life?

The most critical component of a great ab routine is the form. Yet it’s the one thing that so many people get wrong!

I’ve created an audio file that is designed to put an end to all of that. You listen to this track as you work your abs. Simply download the track and put it on your mp3 player to sculpt your abs with perfect form.

Some of you will note that this sounds like a podcast I created a long time ago. It’s actually an updated and improved version. In the old version the explanation of how to use the audio AND the actual ‘real-time guided ab workout’ were on the same track. This meant that you had to skip through the first few minutes of the track before your workout.

Also, the workout section now consists of only 1 set of ‘beeps’. The track will then stop and you can simply hit play again whenever you’re ready for your next set.

Listen to the instructions below – you do not need to download this track.

Abdominal Workout Instructions

Summary

Beep 1 – Start the positive part of the rep
2 seconds
Beep 2 – Now hold the position at the ‘Peak Contraction Point’
1 second
Beep 3 – Start the negative part of the rep
2 seconds

A total of 5 seconds per rep, this repeats for a total of 16 reps. For a killer abdominal workout you should be reaching positive failure somewhere between 8 and 16 reps. For most people this will involve weighted resistance, most likely a plate or dumbbell held on your chest.

You’ll know if your form is good if the movement feels smooth and fluid. Excruciating, but smooth and fluid

Now, download the track below and get to work! Right-Click and ‘Save Link/Target As’

Guided Abs Workout

To rock-hard, shredded abs!

Mark McManus

image credit: hashout blog

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