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2 Reasons Why Your Biceps Won't Grow! | Get Bigger Arms!
 
03:51
*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/two-reasons-why-your-biceps-will-not-grow For those of you who have stubborn biceps, the answers to why they are not growing may be simpler than you think. I’d like to discuss two common reasons why most people see little bicep growth when performing “bicep curls”. Both reasons have one thing in common and that is RANGE OF MOTION (ROM). Without proper ROM in any exercise you should always expect to have limited results. Your muscles receive the most amount of damage for growth during the eccentric or negative part of the movement. Restricting your ROM reduces the time spent in the eccentric part of the movement thus hindering your chances to really break down the muscle tissue for maximum growth. Reason 1 – Inexperience Unfortunately the inexperienced lifter can fall into bad habits very quickly. This is usually because they mimic others around them lifting with bad form or they just decided to weightlift with no real direction or coaching. Reason 2 – Ego When your ego gets in the way of any exercise the results can be both detrimental to your gains and to your body. Without proper form, your chances of maximizing your lifts are much lower and your chances of an injury are much higher. But no matter what the reason is, the results are usually the same. The inexperienced lifter or ego maniac who does not want to drop the weight never fully extends their arms at the bottom of the curl. What usually happens is that the bar is only lowered to about a 90 degree bend in the elbows and a lot of the movement to bring the bar back up to the chest is more of a combination of a curl with a shoulder & back swing. Bicep Curl Proper Form Now that we have diagnosed two of the most common reasons for limited bicep growth we are going to cover proper form and get you on your way to bigger biceps! 1. Begin the bicep curl gripping the bar tightly with your feet about shoulder width apart, your elbows in front of your hips and arms fully extended. 2. While keeping your elbows in front of your hips curl the bar up to your chest. 3. Hold the bar in the top position while contracting your biceps for 1 second and then slowly lower the bar back to the starting position and repeat. Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 8822294 ScottHermanFitness
Should I Workout When I’m Sore?
 
04:36
*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Should-I-Workout-When-Im-Sore Today I want to answer a question that I get asked all the time. “Should I workout when I’m sore?” I actually saw a video on this topic the other day by another YouTuber and it blows my mind the amount of misinformation that is out there. In the video I watched this person answer the question by rambling for a while, throw in some fancy words here and there and for some reason everybody believed what he said! In the end, the stuff he said didn’t any make sense or really amount to any conclusion at all. This is what really gets to me Nation. You all need to be able to tell the difference between real life experience and research knowledge versus people who know how to ramble and babble about a topic for 10 - 15 min, but never really give you any concrete information. But enough venting and back to the topic at hand. Today we are going to talk about DOMS, which stands for Delayed Onset Muscle Soreness. DOMS: Delayed Onset Muscle Soreness Let’s say you hit the gym ultra-hard or just came back to exercising after being out of the gym for a while and about a day to three days after your workout you start feeling sore. This feeling of pain is what we call DOMS and it is caused by all the microtears and inflammation that happens to your muscle tissue as a result of your workout. The process of repairing your muscles is what causes them to grow in size and get stronger, so this is all normal and a part of the process. But should you go back to the gym if your muscles are still sore? The answer is: It depends on how bad it is. Are You In Uncomfortable Pain? If you’re in a lot of pain and it feels like something is wrong, obviously you should not go to the gym and you should go see a doctor. Most of us know our bodies well enough to know when something is not right. But this is not what I want to focus on. Are Your Muscles Sore To The Touch? If you didn’t injure yourself but the muscle is very sore to the point that it hurts when you touch it or causes you to not have full range of motion, than my answer is: Wait another day to work that muscle group. The key point here is do not train the muscle group THAT IS SORE. I’m not saying skip the gym, I’m saying let this specific muscle recover and focus on another area for that day. For example, if my legs are killing me I still train that day but I will adjust my schedule to work something like biceps. There is no need to rush the process because if you’re experiencing DOMS and can't perform full range of motion on your exercises, you’re not going to have the most productive workout anyway. Another thing to keep in mind is that if your muscles are working on repairing the tears you’ve inflicted on your previous workout, creating more tears and damage will only disrupt the recovery process. So the bottom line, rest THAT area a little longer. Do You Have Light Muscle Soreness? If you’re feeling reasonably sore, but it’s not as drastic as the situation described above, it’s actually a good thing to go to gym and get the sore muscles moving again. Just be sure to take it easy on the weights! This is not the time to go hardcore and try to hit a new personal record. What you want to do is hit some aerobic exercises and do some light lifting. Activity in this case is good because it will increase the temperature in the area which increases oxygen flow and the flow of much needed nutrients to help heal the damaged area as well. This blood flow is also good because it will help to take toxins away which were produced by the tears and subsequent inflammation of your muscle tissue. So no excuses nation! Even when you’re extremely sore, you should still go to the gym! It’s just a matter of figuring out how bad it is so you can decide if you can train the same area again or if you have to come up with a plan B to workout another part of your body. Conclusion Now knowing this, you might be thinking, if I workout but I don’t get sore, does it mean I’m not going to grow? Absolutely not! But I am going to talk about that in more detail in a future article! Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 711951 ScottHermanFitness
Romanian Deadlift Vs Stiff Leg Deadlift- What's The Difference?
 
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FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s Deciding which deadlift to do comes down to personal preference and how flexible you are. Also, most people don't feel comfortable with stiff legs for fear of a knee injury. Well, I can assure you if done properly each exercise is completely safe and targets both the glutes, hamstrings, and spine erectors very well. I personally feel like I get a better burn in my hamstrings with the stiff-leg deadlift and usually stick with that if my goal is to work my hamstrings On a side-note, the Romanian deadlift is a great exercise if your goal is to also work on your hip extension to become better at regular deadlifts as well as squats. Train hard Nation! #HTH
Views: 1298573 ScottHermanFitness
Am I Not Growing Muscle If I'm Not Sore? - A Guide to Muscle Growth
 
06:35
There’s nothing like that brutally sore feeling after a hardcore workout to make you feel like you’re making some serious gains! It’s like a badge of honor for us but that also makes us question if the workout was good enough if we don’t feel sore at all! You start having doubts like… Do I need to lift heavier? Do I need to work out longer? And actually the answer is no, not at all Nation! There are 3 mechanisms by which muscles grow and I am going to try to explain these very complicated mechanisms in very simple terms in this video. (1:04)- Mechanical Tension (1:47)- Metabolic Stress (2:51)- Muscle Damage (5:38)- Don't miss the next launch! *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Am-I-Not-Growing-Muscle-If-I-Am-Not-Sore If I’m not sore after my workout, does that mean I’m not growing muscle? The answer is No! And to explain this, I want to talk about how your body grows muscle first; and then I want to use this information to show you how you should structure your workouts to make sure you’re gaining the maximum amount of muscle possible! There’s nothing like that brutally sore feeling after a hardcore workout to make you feel like you’re making some serious gains! It’s like a badge of honor for us but that also makes us question if the workout was good enough if we don’t feel sore at all! You start having doubts like… Do I need to lift heavier? Do I need to work out longer? And actually the answer is no, not at all Nation! There are three mechanisms by which muscles grow and I am going to try to explain these very complicated mechanisms in very simple terms: Mechanical Tension The first one is called mechanical tension. This is about the load or weight that you put on your muscles when you exercise. The tension that the weight puts on your muscles when you are going through full range of motion causes them to respond by adapting, growing and getting stronger. This is probably the one mechanism you all have heard of. The important part here is that if you want to maximize your gains, you should always challenge yourself and increase your weights and this is known as progressive overload. Since your muscles always adapt, you need to keep increasing your weights for them to keep growing. So maxing out from time to time is very important! So work on your PRs Nation! Metabolic Stress The second mechanism by which muscles grow is called metabolic stress. Metabolic stress happens when you perform exercises that rely heavily on anaerobic glycolysis for energy production. In simpler words, metabolic stress happens when you do lots of repetitions and sets with short rest periods. This type of technique is what gives you THE PUMP that we all love. The pump happens because with all the contractions, your veins become restricted and blood accumulates because it can’t move as easily. Also, because the blood cannot flow freely, we don’t get enough oxygen supply to the muscle tissue which is another source of metabolic stress. As a result of all this action going on, your body changes your hormonal profile and also produces compounds called metabolites, for example lactate and creatine, that signal muscle growth. So volume workouts with short rest periods are important and necessary if you want to maximize your gains! Muscle Damage The third mechanism for muscle growth is called muscle damage. Muscle damage occurs when you exercise and cause micro tears to your muscles. In order to fix these tears, your body creates new muscle tissue causing your muscles to grow. Muscle damage happens when you do new or different exercises, when you focus on the eccentric or descending part of the exercise and when you do exercises that put tension on the muscle when it’s in a stretched position. For example, when you do an Romanian deadlift, you are working your hamstrings while their stretched versus a leg curl where you are working the muscle while contracting it. So think that these “stretched” type of exercises are the ones that cause the most muscle damage. Another good example would be a dumbbell pullover vs a barbell bench press for chest. So another key point for you to take from this mechanism is that varying your workouts is very important in order to keep causing muscle damage. *CONTINUE READING HERE* https://muscularstrength.com/article/Am-I-Not-Growing-Muscle-If-I-Am-Not-Sore Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 430853 ScottHermanFitness
Barbell VS. Hex Bar Deadlift- Which Builds More Power & Strength? | SHOULD YOU SWITCH?
 
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Views: 271886 ScottHermanFitness
How To: Oblique Twist "Wood Chopper" (LF CAble)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 2402873 ScottHermanFitness
How To: Ball Crunch
 
02:03
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Views: 770514 ScottHermanFitness
How To: Dumbbell Chest Press
 
02:11
FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness *BUSINESS INQUIRIES - [email protected] Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 3919744 ScottHermanFitness
How To: Muscle-Up (Step by Step Progression)
 
07:18
FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 1730150 ScottHermanFitness
Worst Mistake When Performing The Bent-Over Row
 
03:24
*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Worst-Mistake-When-Performing-The-Bent-Over-Row The difference between a successful lift and injuring yourself is a very fine line for some exercises, especially as you begin to lift heavier. The Bent-Over Row is not only one of the most commonly abused exercises in terms of using momentum / hip thrust to complete the lift, but you're also putting a lot of unnecessary pressure on your lower back if you don't have a proper stance. In this video I will show you an easy tip to eliminate pressure in your lower back which as an added benefit will eliminate "hip thrusting" as well. Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 911660 ScottHermanFitness
Intense 10 Minute Full Lower Body "At Home Workout" | GET YOUR CRUTCHES READY!
 
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UPPER BODY WORKOUT: https://www.youtube.com/watch?v=1RbdiqZHg3s FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Subscribe to my vLog / Anime / Movie Review & Gaming Channel!: https://www.youtube.com/user/OhTheHermanity Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BUILD YOUR HOME GYM! http://www.gronkfitnessproducts.com/ - 15% Off - "mindright-15" Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness *BUSINESS INQUIRIES - [email protected] Restock Your Favorite BSN Supplements!: http://muscularstrength.com/Supplements Code: 5OFF100 ($5 off $100+) Code: 10OFF200 ($10 off $200+) Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations TRAIN LIKE A SUPER SAIYAN! - 10% of SAIYAN GEAR! "MS10" - http://rwrd.io/tvajymq Barbell Apparel- Get $25 off orders $100+ CODE: "MS10" http://www.barbellapparel.com/muscularstrength Swole O'Clock (HERMAN10 - 10% Off)- Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s Song: Disfigure - Blank [NCS Release] Music provided by NoCopyrightSounds. Video: https://www.youtube.com/watch?v=p7ZsBPK656s Intense 10 Minute Full Lower Body "At Home Workout" | GET YOUR CRUTCHES READY!
Views: 998096 ScottHermanFitness
3 Sets Per Exercise Is Killing Your Gains! | HUGE MISTAKE!
 
08:25
Everything you thought you knew about building muscle is wrong. Get ready to have your mind BLOWN and your workouts become more efficient! (6:20)- http://muscularstrength.com/article/Am-I-Not-Growing-Muscle-If-I-Am-Not-Sore (7:38)- Gaming Channel! - https://www.youtube.com/watch?v=5F6Ukr9gzSw *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Three-Sets-Per-Exercise-Killing-Your-Gains Today I’m going to teach you something that’s going to turn your world upside-down. In fact, the majority of you are probably not going to like it because gym culture has warped our minds SO MUCH that bad habits have become the STANDARD when it comes to HOW you build muscle. We live in a world where MORE = MORE, and if we don’t at least touch every piece of equipment before we leave the gym, we feel defeated, as if our workout was sub-par in some way. But that couldn’t be further from the truth and here’s why. Just like anything else in life such as work, school and relationships, you don’t get “better” and more efficient by bundling as many responsibilities together as possible. You only get better when your energy is focused on a few things at once and the same goes for your workouts when trying to build muscle. Just because you’re training arms and have a list of 10 exercises for biceps and 10 exercises for triceps with 3 sets per exercise, that doesn’t mean you’re going to get FASTER results. That is a total of 30 working sets for a smaller muscle group and I can guarantee that majority of those exercises are FLUFF exercises, which means they are inefficient. MORE doesn’t equal MORE when it comes to building muscle. What Exercises Are Best For Building Muscle? There are only so many exercises that are OPTIMAL for building muscle for each bodypart. These are exercises that not only allow you to lift as much weight as possible for reps, but they also are able to maximize muscle DAMAGE for repair and GROWTH. Some prime examples would be the bench press, shoulder press, squat, deadlift, bent over row, dips and barbell bicep curls. If you REALLY think about that, doesn’t it make sense that you should be focusing on THOSE kinds of exercise when you workout? I hope so! Because you will most likely never need to train with movements that are so specific in terms of what muscles they target. For example, if you think your right biceps peak is slightly bigger than your left and you start focusing more on exercises that only target the outer head of your biceps VS maximum overall damage, chances are that you’re going to stunt the OVERALL growth of your biceps. In fact, 99% of the time if you have any sort of muscle imbalances, if you were to just continue to focus on movements that allow you to overload with the most weight possible, your imbalances would go away AND you would get bigger overall! Now I did say 99% of the time, but what’s the 1%? Well the 1% would apply to those of you who are stepping on stage for a bodybuilding show. At that level of competition, a slight imbalance could mean the difference between winning and losing and at that point you have most likely reached your maximum muscle building potential. So spending more time isolating various muscles that need a bit more growth comes with the territory of competing. But if you’re NOT competing and your goal is overall GROWTH, you need to focus on maximizing the use of exercises that will give you the most bang for your buck and not waste your time trying to gain 4cm on the outside head of your right bicep. What Does The Perfect Set Range Look Like? It’s really much simpler than you think. For larger muscle groups like chest, back, glutes, quads and hamstrings, picking 3 to 4 exercises for a total of 15 – 20 working sets is PLENTY. That could mean 5 sets of 3 chest exercises, 6 sets of 3 exercises or 5 sets of 4 exercises. At the end of the day it is up to you, but for me less is more and I would stick with 3 big movements like flat bench, incline or reverse bench and then finish off with heavy dips or dumbbell flys. For smaller muscle groups like biceps, triceps, shoulders, traps and calves, pick 2 – 3 exercises for 12 to 15 total working sets. For example for biceps I would do 6 sets of barbell biceps curls and 6 sets of incline dumbbell curls and I would be DONE. *CONTINUE READING HERE* https://muscularstrength.com/article/Three-Sets-Per-Exercise-Killing-Your-Gains Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 644697 ScottHermanFitness
12 Tips To Eat More For Massive Muscle Growth! | HARDGAINERS & SKINNY GUYS NEED THIS!
 
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FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 737816 ScottHermanFitness
My Tricks: Dumbbell Bench Press
 
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FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 857244 ScottHermanFitness
How To: Chest Press (Cybex)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/
Views: 860779 ScottHermanFitness
Ripped 6 Pack Abs: "Be a 10 in 2010" with my Holiday Abs Routine
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s (0:23)- Routine Sets & Reps (1:02)- Regular Crunches (1:35)- Speed Crunches (2:08)- Side Crunches (2:55)- Alternating Toe Touches (1-1 Count) (3:33)- Alternating Knees To Elbows (1-1 Count) (4:11)- Alternating Floor Oblique Twists (1-1 Count) (4:42)- Oblique Floor Crunches (5:25)- Roll Crunches (1-1 Count) (6:06)- Toe Drivers (6:45)- Plank
Views: 661343 ScottHermanFitness
How To: Dumbbell Incline Chest Press
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 2737974 ScottHermanFitness
Top 5 Dumbbell Bicep Exercises! Build Muscle & Strength!
 
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(0:11)- Top 5 Abdominal Link: https://www.youtube.com/watch?v=A_2st... (0:19)- The Most Powerful Bicep Curl! Maximize Your Gains! Link: https://www.youtube.com/watch?v=TTzl-... (0:43)- Alternating Dumbbell Curl (1:31)- Dumbbell Drag Curl (2:05)- Hammer Curl (2:49)- Zottman Curl (3:45)- Dumbbell Concentration Curl (4:38)- The Most Powerful Bicep Curl! Maximize Your Gains! Link: https://www.youtube.com/watch?v=TTzl-... *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Top-Five-Dumbbell-Bicep-Exercises-Maximize-Your-Bicep-Workouts-For-More-Muscle-Growth-And-Strength Working with dumbbells is a great way to bring out imbalances you may have in your body. Incorporating any of these five dumbbell exercises into your current routine is a great way to not only switch up your bicep workout, but to maximize your muscle engagement for more growth and strength. You can also choose to use these five exercises together as a bicep routine. Perform 4 sets of each exercise increasing the weight with each set. Follow the rep ranges of: 12 reps for set 1 10 reps for set 2 8 reps for set 3 6 reps for set 4 Alternating Dumbbell Curl This is a great isolation exercise to work the entire bicep. The focus here is to keep your palms facing forward and your elbows in front of your hips throughout the entire movement. As you curl each arm keep your shoulder blades retracted and squeeze the dumbbell as hard as you can to force an even harder bicep contraction. Bring the dumbbell all the way up to your chest and control the decent never letting your elbow go pass your hip. Fully extend your arm at the bottom of the movement and do not begin to alternate sides until your arm is fully extended. The reason being is because you want to put as much focus as possible into isolating each bicep for maximum muscle engagement. Dumbbell Drag Curl The dumbbell drag curl is a great exercise to work on the peak of your bicep. To perform this exercise you’re going to once again begin with your palms facing forward. While maintaining a tight core, bring the dumbbells up to your armpits while pushing your elbows back as far as you can. Flex and squeeze your biceps as hard as you can while you curl and as you lower the dumbbells make sure you still focus on pushing your elbows back. You’ll notice that to perform this movement correctly you’ll need to use lighter weight. Hammer Curl The hammer curl is a great exercise to target the entire bicep, but you’ll be putting a lot more emphasis on your brachioradialis. This is the muscle runs from your wrist, across the inside portion of your elbow and into your upper arm. You’ll be using the same form to perform this exercise as you did with the Alternating Dumbbell Curl, however the only difference is that you’ll be keeping your palms facing in throughout the entire movement and lifting both arms at the same time. So let’s recap. Keep your core tight, shoulder blades retracted, elbows in front of your hips and be sure to bring the dumbbells all the way up to your shoulders and fully extend your arms at the bottom of each repetition. Zottman Curl If you’re looking for an exercise that will target a little bit of everything, the Zottman Curl is number one. You’ll work the primary movers for a traditional bicep curl on the way up (the biceps and brachialis) and you’ll target the main muscles for the reverse curl on the way down which includes the brachioradialis, a muscle we just talked about in the Hammer Curl. To perform the movement, begin with the dumbbells by your side with your palms facing in. As you curl the dumbbells begin to twist your wrists so that your palms face your shoulders at the top of the movement. Once you reach the top of the movement, turn your palms so they face out. Then slowly return to the starting position and repeat. Once again focus on keeping your core tight, shoulder blades back, elbows in front of your hips and perform the full range of motion with each repetition. Dumbbell Concentration Curl The last exercise is the dumbbell concentration curl. This movement will target both heads of the bicep, but more emphasis will be placed on the long head or outside of the bicep. *CONTINUE READING HERE* https://muscularstrength.com/article/Top-Five-Dumbbell-Bicep-Exercises-Maximize-Your-Bicep-Workouts-For-More-Muscle-Growth-And-Strength Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 1962440 ScottHermanFitness
How To: Seated Leg Press (Cybex)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 1221669 ScottHermanFitness
Testosterone: How To Optimize Your T-Levels Through Nutrition & Lifestyle!
 
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(0:16)- Intro to testosterone & fitness (1:39)- What is testosterone? (2:17)- How does testosterone help with muscle growth? (3:26)- How does your body produce testosterone? (5:23)- What is free testosterone? (6:17)- How to optimize your T levels (6:37)- Keep your body fat % low (7:20)- Get sleep (7:40)- Lift weights! (8:10)- Eat your fats (9:17)- Take it easy on the alcohol (9:42)- Keep stress under control! (10:03)- Final thoughts (10:29)- Discuss testosterone in the forums here! *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/testosterone-how-to-optimize-your-t-levels-through-nutrition-and-lifestyle Testosterone is a really hot topic right now when it comes to muscle gains. I receive questions on a daily basis about what members can do to increase their T levels, so I decided to do a two part series all about “Testosterone” and “Testosterone Boosters”. The key fact is that testosterone is crucial to maximizing your muscle gains! In today’s discussion we’re going to talk about the role testosterone plays when it comes to gaining muscle and how you can maintain an optimal level of T in your system with proper eating and healthy living habits. In the next article I am going to analyze in detail natural testosterone boosters as a supplement to see whether or not they really work. However, before I even start with today’s discussion, I want to make it perfectly clear that there is no secret you’re missing out on. There is no way to dramatically increase your T levels for unrealistic muscle growth unless you are taking synthetic steroids. With that being said, these are tips are for you to maintain your testosterone at an optimal level naturally to support your muscle growth. What is testosterone? Testosterone or T, is the male sex hormone which is primarily produced in the Leydig cells of the testicles for males and in the ovaries for woman. So why is testosterone so important? It’s important because it regulates and influences critical functions of your body. For example, when it comes to fitness testosterone helps to increase protein synthesis which leads to more muscle production. Testosterone also increases your sex drive, fat burning, heart health, aggression and cognition. How does testosterone help with muscle growth? By exercising through resistance training we cause damage to our muscle fibers and the body responds to that damage by repairing our muscle tissue adding new protein strands. The addition of more protein strands causes the muscles to become bigger and stronger. This is known as protein synthesis. So how does testosterone help this process? T binds itself to the receptors on the surfaces of your muscle cells to amplify the signals that result in protein synthesis. So without an adequate amount of T, your body’s ability to signal for protein synthesis will be reduced. Keep in mind that testosterone also stimulates Growth Hormone (GH) release which is another anabolic hormone that helps with muscle growth. We will talk about this more in a later discussion. How does your body make testosterone? Cholesterol is the primary “ingredient” for your body to produce testosterone. Cholesterol is broken down into intermediate hormones like DHEA and progesterone that ultimately are broken down further into T. Keep in mind that this production and breakdown of T is a continuous reaction occurring in your body and there are times of the day where your T levels will be is higher and lower. So when you hear people say things like, I increased my T level by 40%, it doesn’t stay like that forever. There will always be ups and downs depending on a variety of factors. If you’re reading studies or articles, the results should be based on an AVERAGE T measurement, not a one-time measurement. For example I could take your before T level measurement and then give you a special new supplement to raise your T level and then proceed to take your after T level measurement at a time where your T level is naturally higher like after you finish training which could mislead you to think the supplement is what caused the raise in T. You can avoid this confusion by making sure the study took an average T level measurement over a period of time. *CONTINUE READING HERE* https://muscularstrength.com/article/testosterone-how-to-optimize-your-t-levels-through-nutrition-and-lifestyle Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 196681 ScottHermanFitness
How To: Standing Straight-Bar Military / Overhead Press
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/
Views: 3593198 ScottHermanFitness
The "Anabolic Window" - Does It Really Exist? | ARE YOU MAXIMIZING YOUR POST WORKOUT MUSCLE GAINS?
 
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*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Anabolic-Window-Does-It-Really-Exist What’s going on Nation! Today we are going to answer a question as old as time. Is there REALLY a 30 minute Anabolic Window and is my workout pointless if I forget my protein shake once my workout is over? Some people say yes and some people say no and that a nice high protein meal 2 - 3 hours after is just as good or better. So who’s right? Well, instead of listening to gym bros talk nonsense out their asses how about we do some research and put this myth to bed? Before we get to the question at hand though, we first need to answer another question. How is muscle actually built? The truth is that the process of muscle-building is the result of the following equation: Muscle Mass = Total Protein Synthesis – Total Protein Breakdown In simple terms, protein synthesis is when amino acids are bound together, triggering a genetic response to build more muscle mass and protein synthesis is usually elevated after a high protein meal and after your workouts. Protein breakdown, on the other hand, is when amino acids are leeched off your skeletal muscles and this can happen either because you’re in a state of catabolism (not getting enough calories) or because you just worked out. Remember when you are training you are literally breaking down your muscles (to a degree). These two processes, protein synthesis and protein breakdown, are constantly in effect and the NET result between the two, determines your muscle building results. If the total protein synthesis is greater than the breakdown, your muscle mass is bound to be increased. Now with this in mind it would seem that the easiest way to combat protein breakdown would be to focus on increasing protein synthesis. This is because, for the most part, protein breakdown only becomes an issue if you’re in a calorie deficit or training fasted. But even then, supplementing with BCAA’s throughout the day and around your workout can help eliminate the problem or at least minimalize it as much as possible. So if we are going to focus on protein synthesis for muscle growth then we need to know when it is elevated the most and the answer is when a new stimulus is introduced. This new stimulus can either be in the form of an intense workout or a high-protein meal. Now let’s take a closer look at both. Elevated Protein Synthesis from Training Exercise induced protein synthesis elevation occurs every time you work out a specific muscle. So let’s say you are training chest today. The protein synthesis for that particular muscle will be increased, according to research, for 24 - 36 hours after your workout. In fact, the peak levels of the protein synthesis will be at around 24 hours and then it slowly fades away. Now if you’re a genetic freak it might carry on for 48 hours, but that’s extremely rare. So what this basically means is that as long as you’re constantly consuming enough protein and are in a calorie surplus every single day, you’re already taking advantage of the “Anabolic Window’ which at this point should seem to you more like a huge bay window as opposed to a small basement one that most gym bros would try to have you believe. So the next time someone tries to tell you that you are losing your gains you can inform them that a protein shake immediately after your workout is no different than having a high protein meal 2 - 3 hours after, as long as your total macros and calories are on point and if you need help figuring out your macros you can use my free calculator and my custom meal plan app on my website MuscularStrength.com. HOWEVER, now that you’re armed with this new information you might now be starting to realize why training each body part two times a week is more optimal for muscle growth than bro-splits. You can still train and see results with bro-splits, but full body workout programs like Push, Pull, Legs allow you to target every muscle group twice a week which means that as soon as your elevated levels of protein synthesis start to die off, 36 hours after your workout, you’re immediately boosting it right back up. This way there is an elevated level of protein synthesis throughout the entire week and a constant cycle of TRAIN, EAT, & BUILD MUSCLE. *CONTINUE READING HERE* https://muscularstrength.com/article/Anabolic-Window-Does-It-Really-Exist Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 118790 ScottHermanFitness
How To: Barbell Bent-Over Row
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 1998173 ScottHermanFitness
How To: Stomach Vacuum
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s Whether you're looking to slim your waistline or build an overall stronger core, the stomach vacuum is an exercise that you can perform daily to work on both. You see, the stomach vacuum works the TA (transverse abdominis) which is the layer of muscle behind your rectus abdominis or "six-pack". As you build this muscle you will have more postural support and the added strength will help "pull-in" your internal organs giving you a slimmer waistline as well as more control over your abdominal area. This will come in handy when trying to create a stronger "internal belt" while perform heavy compound lifts such as deadlifts and squats. The goal is to hold your stomach in as long as possible without taking a breath. Try performing 15 - 20 holds at the end of your workout and in just a few weeks you will see AMAZING GAINS! #SHFAthlete #HTH
Views: 2294988 ScottHermanFitness
How To: Skull Crushers
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 2729161 ScottHermanFitness
How To: Dumbbell Romanian Deadlift
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 538780 ScottHermanFitness
Instantly Increase Your Bench Press! (TRY THIS TIP NOW!)
 
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Subscribe To CriticalBench: https://www.youtube.com/user/Critical... (0:13)- CriticalBench.com- My #1 Bench Press Tip http://www.youtube.com/watch?v=u7WRG4... (0:33)- How To: Barbell Bench Press (The Set-Up) https://www.youtube.com/watch?v=Lr8hS... FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 182328 ScottHermanFitness
Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!
 
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(0:26)- Link To Meal Planner: https://muscularstrength.com/mealplan (0:40)- What you need to know! (1:00)- My Info & Calculations (2:41)- Protein Multiplier (3:27)- Fat Multiplier (4:12)- Converting Macros from GRAMS to CALORIES (5:19)- Carb Multiplier (6:41)- My Daily MACROS! (7:59)- Carb Intake Guidelines (9:09)- My FINAL Daily MACROS! (10:22)- Promo Code For FREE One Month Trial of my meal plan! *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat The MEAL PLAN! It seems like this topic has been blown so out of proportion, with so many different “tricks” over the years, that a lot of us just say “whatever” when it comes to counting their calories and macros. The most often words spoken are: “I’ll just east clean.” When it comes to reaching your goals, having a well thought out meal plan is imperative and finding the right ratios of protein, carbs, and fat is much easier than you have been lead to believe. To begin, you will need to know the following information. Weight: Body Fat %: Basil Metabolic Rate - BMR (Calculator Link) At Rest: In Motion: For the purpose of this article, I will be using my own information as an example. My Info: Weight: 171 lbs Bodyfat %: 7% (0.07) BMR At Rest: 1,832 calories In Motion: 2,840 calories Once you have this information it’s time to do some calculations. First, we will need to see how much of your bodyweight is FAT WEIGHT. FAT WEIGHT = Weight x Bodyfat % My FAT WEIGHT: 171 lbs x 0.07 = 12 lbs Next we are going to use this number to find yourLEAN WEIGHT. LEAN WEIGHT = Weight – Fat Weight My LEAN WEIGHT = 171 lbs – 12lbs = 159 lbs We will also need to find your AVERAGE BMR. This will tell us how many calories you need to burn a day in order to maintain your current bodyweight. The AVERAGE BMR is the average between your BMR In Motion and BMR At Rest. Both these numbers can be obtained on the SHF site LINK TO BMR. AVERAGE BMR = (BMR In Motion + BMR At Rest ) / 2 My AVERAGE BMR: (2,840 calories + 1,832 calories) / 2 = 2,336 calories Now let’s quickly recap with all the numbers we just gathered. My Info: Weight: 171 lbs Bodyfat %: 7% (0.07) Fat Weight: 12 lbs Lean Weight: 159 lbs BMR: 2,336 calories Once you have all the information you need, we are going to calculate your PROTEIN & FAT intake for the day based on your GOAL and LEAN WEIGHT. Protein Multiplier This multiplier will tell you how much protein you need to ingest per day according to your goal. Goal: Maintain / Lose Weight Ingest 1 gram per pound of lean weight My protein intake goal = 1 x 159 lbs = 159 grams Goal: Gain Muscle Ingest 1.5 grams per pound of lean weight My protein intake goal = 1.5 x 159 lbs = 239 grams Fat Multiplier This multiplier will tell you how much fat you need to ingest per day according to your goal. Goal: Maintain / Lose Weight Ingest 0.35 grams per pound of lean weight My fat intake goal = 0.35 x 159lbs = 56 grams Goal: Gain Muscle Ingest 0.5 grams per pound of lean weight My fat intake goal = 0.5 x 159lbs = 80 grams My goal is to gain muscle, so I will be using the GAIN MUSCLE multipliers. My Daily Protein & Fat Intake Goals: Protein: 239 grams Fat: 80 grams Now that I know how much protein and fat I need to consume per day, the next step involves converting GRAMS to CALORIES. This will help me calculate how many calories are being taken by protein and fat per day and will help me determine how many calories are left over for carbohydrate intake. Below is a chart that will explain how many calories there are per 1 gram of each macronutrient. Converting Macros from GRAMS to CALORIES Protein: 1 gram = 4 calories Carbs: 1 gram = 4 calories Fat: 1 gram = 9 calories I will now use this chart to calculate my TOTAL CALORIES being ingested from Protein & Fat. Protein in Calories 239 grams X 4 calories = 956 calories Fat in Calories 80 grams X 9 calories = 720 calories Total Calories from PROTEIN & FAT 956 calories + 720 calories = 1,676 calories We are now going to use this number to determine your carb intake based on your goal. But in order to do this we will need to adjust your AVERAGE BMR to reflect your goal. *CONTINUE READING HERE* https://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 1088137 ScottHermanFitness
Fasted Cardio = FASTER FAT LOSS? | OR MUSCLE DESTROYER?!
 
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*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Fasted-Cardio-FASTER-FAT-LOSS Fasted Cardio…A simple way to burn more fat with less effort and in less time right? Sounds too good to be true? Well, we’ll just have to see about that won’t we?! First of all, let’s examine the word “fast”. In case you didn’t know, to fast means to not eat for a period of time. For most people they only time they are fasting is when they are sleeping while others prefer methods like Intermittent Fasting which is simply to extend this fasting window by several hours. This means that they have a smaller window of time to consume all their calories for the day. But whatever the case may be for you, the first meal after a fast is still called breakfast. Get it? “BREAK-FAST? So whenever I refer to breakfast, that doesn’t necessarily mean the meal you have early in the morning. It’s just the first meal of the day that breaks your fast. What Is Fasted Cardio? Now, there’s this theory that seems to go in and out of the spotlight in the fitness community that cardio on an empty stomach, or fasted cardio, produces more fat burning results. This leads to loads of people literally rolling out of bed and going straight for a cardio session first thing in the morning. But these people aren’t cranking out 6 minute miles. Typically, we’re talking about low-intensity cardio because that’s likely the only thing you’ll be able to do without eating anything. For most people high intensity interval training, for example, is out of the question, because you just won’t have the energy to do it and you might even feel extremely dizzy during or after. The Theory Behind Fasted Cardio So, the main question here is are these early bird runners wasting their time or boosting their fat burning potential? Well, the actual theory behind fasted cardio is sound and it comes down to this: 1. A prolonged absence of food brings about a reduction in circulating blood sugar, causing glycogen (or stored carbohydrates) levels to fall. That leaves your body no choice but to rely more on fat, rather than glucose, to fuel workouts, especially those that last 45 - 60 minutes. 2. Also, the low insulin levels associated with fasting are conducive to fat breakdown, increasing the availability of fatty acids to be used as energy during the exercise session. In simple terms, this means that when you perform your cardio on an empty stomach your body favors burning fat instead of carbs because your carb deposits are already low and your body prefers to hold onto them as much as possible in case a life-threatening situation arises and you absolutely require the immediate burst of energy. Makes sense, right? In addition to this, if you perform fasted cardio often enough you’ll actually TRAIN your body to eventually favor burning fat rather than carbs which is a good thing if you want to get lean and right about now I bet this sounds great, right? Will Fasted Cardio Burn Muscle? But the next question you all should be asking is, what about burning muscle? Research has indeed shown that while you fast, your body breaks down amino acids into glucose. So fasted morning cardio can potentially mobilize more amino acids (which are the building blocks of muscles) for fuel in addition to more fat, which isn’t ideal if building muscle is your primary goal. To combat this a lot of people who fast drink BCAA’s, like AMINO-X, while fasting and/or performing fasted cardio or they consume a fast digesting whey protein immediately after their workout to help lessen or eliminate muscle wasting. How Your Metabolism ACTUALLY Works Unfortunately though, fasted cardio will not produce better fat burning results for you, and that’s for a variety of reasons. Reason No.1 While a lot of studies have indeed shown that you burn up to 20% more FAT calories while training fasted. Your body though, is more complicated than that and it continually adjusts its use of fat and carbohydrate for fuel depending on a variety of factors. As a general rule, if you burn more carbohydrate while exercising, you'll ultimately burn more fat in the post-workout period and vice versa.So who cares if you burn a few extra fat calories while exercising fasted if an hour later the ratio shifts to a greater carbohydrate utilization? *CONTINUE READING HERE* https://muscularstrength.com/article/Fasted-Cardio-FASTER-FAT-LOSS Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 175116 ScottHermanFitness
How To: Dumbbell Flys On A Flat Bench
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness *BUSINESS INQUIRIES - [email protected] Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 3997586 ScottHermanFitness
How To: Dumbbell Bent-Over Row (Single-Arm)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 2636416 ScottHermanFitness
Should You Lose Weight Or Bulk First? | GET RIPPED BY SUMMER!
 
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Whether BULKING or CUTTING the right diet is the one that works best for you and your lifestyle. Whether it's 6 meals a day, 3 meals a day or intermittent fasting. All that REALLY matters is calories in versus calories out and making sure your calories include the proper amounts of protein, carbs & fat you need to see gains! HOWEVER, if you're skinny, overweight, skinny fat or maybe even a seasoned lifter with an already great physique... the answer as to SHOULD you bulk or cut might surprise you... (2:45)- Why Are You Skinny Fat? | Should You Bulk Or Cut? https://www.youtube.com/watch?v=dwgpxNiSO_Y&t=25s&list=PLacPhVACI3MPznswtcCZslN5zIcggcdX0&index=7 (3:39)- BULKING: You Are Doing It WRONG! (STOP WASTING TIME!) https://www.youtube.com/watch?v=lYjHbuXtkC4&index=41&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Should-Lose-Weight-Bulk-First Today we are going to talk about something very important. Before you know it summer will be here and the last thing you want to do is miss that 4 – 6 week window where you should be getting RIPPED and ready to show off your gains! Am I right? But bulking and cutting goes much deeper than “looking” a certain way at a certain time. A lot of people just kind of fall into the category of “bulking” or “cutting” because they THINK they need to bulk or cut at certain times of the year…which is RIDICULOUS. Let me explain… Too Skinny Or Too Fat? Now if you’re extremely thin, it obviously makes sense to start bulking and if you are currently overweight, you obviously need to start cutting fat. But what if you belong in neither of these groups? What if you are kind of on the overweight side but you don’t really have a lot of muscle? Or what if you’re on the skinny side but you still hold on to a lot of fat around your stomach and love handles area? This is the place where I’m sure the majority of you will fall into and both of these types of “looks” are due to the same reason – not eating enough food. So let’s dive into that first and then be sure to read through to the end of the article as I will give you the most simple advice to follow for cutting and bulking once you have your EATING and WORKOUT PROGRAM under control. The Problem With ‘Eating Clean’ A lot of times when we set a goal to “eat clean”, whether to gain muscle or lose fat, we instinctively reduce calories or just end up eating less because “clean eating” usually involves no snacking on junk throughout the day. So even though you’re eating “better”, your overall calories may have gone down, especially if you are not TRACKING THEM. If you’re skinny fat or kind of overweight with not a lot of muscle and are thinking about cutting, you’re just going to make things worse. Your muscles are STARVING for food and now because you VISUALLY see fat all over your body, you think the solution is even LESS calories. However, this is going to send you down a road too many people find themselves on which is LOTS AND LOTS of gym time with little to no results. So my advice is simple. Unless your body fat is SUPER high, like over 22% for men and 26% for woman, it doesn’t make sense to restrict your calories and place yourself in a deficit to start cutting. Clean eating and training at this point will actually result in muscle gain and fat loss at the same time which is known as “body recomposition”. You see, the only reason why you’re skinny fat or slightly overweight with no muscle tone is because your muscles don’t have the calories & nutrients they need to sustain or repair and grow from training. But once you start feeding them PROPERLY and combine that with a good gym routine, your metabolism will start to increase and that stubborn fat will melt off. So for the majority of you it’s not going to be BULKING or CUTTING…it’s going to be EATING CORRECTLY for the first time because now you’re tracking your macros, hopefully with MY CUSTOM MEAL PLAN APP…because it is awesome! How Much Weight Should I Gain When I Bulk? But what about for those of you who ARE seasoned lifters, eat right and already have a great workout program. If you’ve never seen my video “Bulking: You Are Doing It Wrong”, I suggest you watch it. *CONTINUE READING HERE* https://muscularstrength.com/article/Should-Lose-Weight-Bulk-First Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 73570 ScottHermanFitness
How To: Diamond Push-Up
 
01:50
FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 2259824 ScottHermanFitness
How Much Protein Can Your Body Digest At Once? | IS 25 - 30 GRAMS THE MAX?
 
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FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 56290 ScottHermanFitness
BACK: The ONLY TWO Exercises You Need For GROWTH! | THICKNESS & WIDTH
 
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CHEST: The ONLY TWO Exercises You Need For GROWTH! | UPPER & LOWER! https://www.youtube.com/watch?v=g0gglTfyHj0&t=0s&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&index=36 TRICEPS: The ONLY TWO Exercises You Need For GROWTH! | ALL THREE HEADS https://www.youtube.com/watch?v=e2kDB5HnsyQ&t=0s&index=101&list=PLacPhVACI3MPdcVw_Or3g0fd2npcc4mLj Pull-Up Hack For Wider & Thicker Lats! | NO REPS NEEDED? https://www.youtube.com/watch?v=KVOxhlkGJnE&t=2s *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Back-Only-Two-Exercises-You-Need-For-Growth Today I’m going to show you the only TWO exercises you need to build a bigger back. If you missed the other video I did called Chest: The Only Two Exercises You Need For Growth, you can view that by clicking on the highlighted link in this paragraph. When it comes to the back, a lot of people think that because it’s such a big area of muscle that you have to do a lot of different exercises to hit it properly. In reality, when you break it down and think about it in the simplest way, there’s only two main functions that you need to focus on when training your back. This first is SHOULDER EXTENSION, when you bring your arm down and behind you, and the second is DEPRESSING / RETRACTING THE SCAPULA, also known as shoulder packing. You can accomplish these two very specific movements with these two very specific exercises. Exercise #1: Pull-Up / Weighted Pull-Up What makes this exercise so great, is that not only can you overload on it a lot more than any other exercise, but you’re also moving your entire body through space, compared to a lat pulldown or reverse pulldown where you're only moving your arms. If you do the weighted pull-up correctly, you can disengage your biceps by not griping the handles as hard as possible. A lot of people grip the bar so hard that they instinctively flex their biceps throughout the entire movement. Instead, try taking your thumbs and putting them ON TOP of the handles, and then pulling up that way. The other great thing is that the pull-up does work through those functions mentioned earlier. As you pull yourself up you’re getting shoulder external rotation, then as you get to the top portion of the movement, you’re going to also be retracting and depressing your scapula. This means you’re working through those two major functions that you want to hit. Also, when doing a pull-up, you should be taking a 1 second pause at the bottom, so that you can really get that DEEP stretch in those lats. You may remember another video I did explaining how you could just do a dead hang weighted pull-up to see lat growth, with ZERO reps, you just literally hang there for as long as you can with as much weight as you can. I will link to that HERE. A lot of people were able to use that to then move onto doing full bodyweight pull-ups, so overall, pull-ups should be number 1! What If I Can’t Do Pull-Ups? If you cannot perform a weighted pull-up, or a pull-up in general right now, I still would rather you do jumping negatives, rather than just going to a lat pulldown. This is where you jump up to the top of a pull-up, control the negative on the way down, hold it for a second at the bottom, and then reset yourself for reps. If you’re not able to do a pull-up, you need to eventually be able to do one to maximize the efficiency of one of the best exercises you can do for your back. And yes, maybe you can use the lat pulldown in your back workout every now and then to switch things up, but overall, you should be doing pull-ups as much as possible. Exercise #2: T-Bar Row So what makes this the best choice out of any other exercises you could do in order to grow a bigger back? Firstly, whenever your palms are facing together, and your hands are close together, that is always going to be your strongest position to pull as much weight as possible. When it comes to the T-Bar row, you can put a belt on if you’d like to, but for the most part, as long as you’re sitting in-between your legs with your knees slightly bent, you can overload with a lot of weight and avoid lower back pain. Also, you get not only a deep stretch on your back, but when you pull up, you’re getting that should extension, and you’re also getting that scapula retraction you need to spark that muscle growth. *CONTINUE READING HERE* https://muscularstrength.com/article/Back-Only-Two-Exercises-You-Need-For-Growth Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 152696 ScottHermanFitness
1 Tip To Build Huge Shoulders With Just Dumbbells | TARGET ALL THREE DELTOIDS (Front, Middle, Rear)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s 1 Tip To Build Huge Shoulders With Just Dumbbells | TARGET ALL THREE DELTOIDS (Front, Middle, Rear)
Views: 178448 ScottHermanFitness
Deadlift Fundamentals- Stabilization (Barbell)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s (3:21)- Myofascial Release http://www.youtube.com/watch?v=fYS_Ym...
Views: 304653 ScottHermanFitness
5 Reasons Why Natural Lifters Don't Age Drastically | STAY YOUNG & HEALTHY FOREVER!
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 (4:34)- The "Anabolic Window" - Does It Really Exist? | ARE YOU MAXIMIZING YOUR POST WORKOUT MUSCLE GAINS? https://www.youtube.com/watch?v=kBxOXaD4PaM&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&index=104&t=9s (6:23)- 7 Things You Need to Know Before Taking Steroids https://www.youtube.com/watch?v=6qfI0b94128&index=38&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC (7:05)- Do You Need Testosterone Replacement Therapy? | DON'T LET LOW-T RUIN YOUR LIFE! https://www.youtube.com/watch?v=JExB-GyVmrE&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&index=108&t=201s Subscribe to my vLog / Anime / Movie Review & Gaming Channel!: https://www.youtube.com/user/OhTheHermanity Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BUILD YOUR HOME GYM! http://www.gronkfitnessproducts.com/ - 15% Off - "mindright-15" Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness *BUSINESS INQUIRIES - [email protected] Restock Your Favorite BSN Supplements!: http://muscularstrength.com/Supplements Code: 5OFF100 ($5 off $100+) Code: 10OFF200 ($10 off $200+) Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations TRAIN LIKE A SUPER SAIYAN! - 10% of SAIYAN GEAR! "MS10" - http://rwrd.io/tvajymq Barbell Apparel- Get $25 off orders $100+ CODE: "MS10" http://www.barbellapparel.com/muscularstrength Swole O'Clock (HERMAN10 - 10% Off)- Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s 5 Reasons Why Natural Lifters Don't Age Drastically | STAY YOUNG & HEALTHY FOREVER!
Views: 194336 ScottHermanFitness
Drink WATER! It Works Wonders!
 
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12 WEEK TRANSFORMATION CHALLENGE! http://muscularstrength.com/twelve-week-transformation-challenge Easiest Bodyfat Measuring Tool! - SKULPT AIM: http://goo.gl/hvapTN High Protein Food! - Pasta, Oatmeal, Granola, and Snack Bars! - http://muscularstrength.com/true-gains Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/0YNmyU Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - IronBullStrength - 10% off coupon code! "MS10" - CLICK HERE - http://goo.gl/b05PxB Online Coaching (Custom Routine & Meal Plan) http://muscularstrength.com/consultations Fitness Genes - Maximize YOUR Genetic Potential! - CLICK HERE (30% Off) - https://goo.gl/FSBMWc THYNC - Want To Sleep Better & Focus More During Your Workouts? - http://goo.gl/BwYlxZ Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness
Views: 330807 ScottHermanFitness
3 Muscle Building Mistakes I Wish I Knew Before I Started Training! (SLOW GROWTH FIX)
 
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These 3 muscle building mistakes will change your entire outlook on training to build muscle. Remember guys, it's the simple small things that usually make the biggest impact. *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Three-Muscle-Building-Mistakes-Wish-Knew-Before-Started-Training Today, I want to talk to you about the three things I wish I knew before I started lifting, which would have helped me get a lot more gains in my teenage years, and those three things are the three muscle building mechanisms: Mechanical Tension, Metabolic Stress & Muscle Damage. Now why are these important? Well, if you apply these three concepts to every single workout that you do, you’re not only going to see more gains, but you’re going to have much more efficient workouts as well. #1: Metabolic Stress The first mechanism I’m going to talk about is metabolic stress. Right now, I’m talking about bodybuilding. That is BUILDING MUSCLE, not strength, not how much weight you can lift on every single set, PURE MUSCLE BUILDING. Now when it comes to muscle building, if you’re resting too long in between your sets, you’re not maximizing the metabolic stress that you’re placing on your muscles. In order to do that, you need to keep your rest periods between about 60-90 seconds, and for those of you who can handle it, you can even go 30-60 seconds in between every single set. The entire point of training is to absolutely obliterate the muscles you’re trying to work, and a lot of us get this backwards. A lot of us think that if we did a 100lb chest press on set one, if we can’t do 100lbs on the next set, then we failed the gym. That’s backwards thinking, because if you do a 100lb chest press on set one, and then you get to set two 60 seconds later, and you can do 100lbs again and it’s kind of easy, then you’re not lifting enough weight. It’s basically a useless set. If you are lifting so intensely for every single set that by set two or three you’re forced to lower the weight a little bit, it’s because you are causing muscle damage. If you want to get that pump that we all love, you have to keep those rest periods short. Something I like to do for my workouts is I keep my timer with me at all times. I can get easily distracted at the gym, mainly because I have some friends that I like to talk to whether it’s about anime or TV shows or whatever, and I get distracted and before I know it, 3-5 minutes have gone by. If I were powerlifting or strength training then 3-5 minutes would be OK to rest in between sets, because you’re trying to lift as much weight as possible. You’re trying to increase your weight every single set when you power lift or strength train. When muscle building though, you’re trying to fatigue the muscle and break it down for regrowth. So all I do is push start on my timer, and then as soon as it hits 60 seconds or 90 seconds max, no matter what I’m doing I look at my clock, I say bye to my friends, and I do my set. That’s metabolic stress. #2: Mechanical Tension This should be self-explanatory, because it’s exactly what it sounds like. It’s the amount of tension you’re placing on the muscles you’re training on every single set. A lot of us have a really bad habit – for example, let’s say you’re doing a dumbbell bent-over row – and the first set looks like you could have done it basically half asleep. You’re just kind of banging through the repetitions and by the time you finish your set of 8 repetitions, you look like you could have done 15 more reps because the weight was so light. If anything, you should take that set as a warm-up and not count it as one of your working sets. A working set is a set in which, let’s say you’re doing 8 repetitions, by the time you get to rep 7, that should be a grinder, you should be having a hard time with it. By the time you get to the 8th rep, you might even need to use a little momentum to help you get it done – but you’re still in control – THAT is maximizing mechanical tension. A lot of us have this thought in our head that we’re supposed to increase the weight every single set when we go to the gym. *CONTINUE READING HERE* https://muscularstrength.com/article/Three-Muscle-Building-Mistakes-Wish-Knew-Before-Started-Training Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 125714 ScottHermanFitness
Best Carb Foods For Muscle Growth! | Maximize Your Gains Without The Fat!
 
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*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Best-Carb-Foods-For-Muscle-Growth-Maximize-Your-Gains We know good carbohydrates are important for muscle growth for different reasons: they give you energy for your workouts and because carbs combined with protein stimulate more muscle growth than protein alone. But can you eat just any carbs? The answer is: “There ARE carbohydrates that are considered better options because they can help you grow and stay lean at the same time.” The short version is that carbs can be made of simple small molecules that are easy to break down by your body, also known as SIMPLE CARBS, or they can be made of long complicated molecules that take longer to digest. These are called COMPLEX CARBS. Simple carbs are not the best option because your body breaks them down fast, sending a rush of glucose to your bloodstream. This rush causes your body to release a lot of insulin or an “insulin spike” to control all glucose rushing in. When your insulin spikes, your body stops burning fat and the excess glucose is stored as bodyfat or fluff! In simple terms, this effect that the food has on your insulin levels is measured by the glycemic Index or GI. GI numbers go up to 100 and lower numbers are better because they mean less of an insulin spike. Complex carbs are the best choice because they are broken down slowly by your body, creating a more constant flow of energy and avoid the insulin spike. This means that you are growing muscle and still burning fat. Now that you hopefully understand the basics, here is my list of the best carbs foods to help you workout harder, feed your muscles and grow lean: BEANS Beans are a great source of complex carbs with a low glycemic index of 30 and they also have some extra benefits! They have good amount of fiber, about 15 grams of protein in one cup and they also contain minerals like calcium for example. My main suggestion here is that you buy the beans in bags and not cans. It is ok to eat beans from cans as long as you don’t eat a bunch of cans in a week. The problem with cans is that their lining contains a chemical called BPA which is believed to cause health issues like cancer and low sperm count. Your best bet is to buy the bags and cook a batch when you are prepping your food for the week and they go great with rice and chicken! LENTILS Lentils are just awesome! Not only they have good carbs but they also have about 18 grams of protein in one cup, which is more than beans. They actually have more fiber than beans as well. If you are not eating lentils, you should really add them to your mix. They are cheap and you can eat them with chicken, as a side for fish or use them in salads. They really are a great option and if you don’t eat meat, lentils should definitely be part of your meal plan! SWEET POTATOES Sweet potatoes are a staple on most bodybuilder’s diets. They are a good source of complex carbs and contain a great source of vitamins and fiber. But here is something I learned recently. How you cook your sweet potatoes make all the difference! That is because cooking changes how the carb molecules are arranged changing how fast your body can break them down. For instance, boiled sweet potatoes have a much lower glycemic index than baked potatoes! The boiled glycemic index is around 45 while the baked is a whopping 94. This means that you should boil your sweet potatoes or you are not really helping yourself because you are causing a big spike in your insulin! BROWN RICE Brown rice is the most nutritious type of rice because it goes through very little processing. This type of rice has the lowest glycemic index and the most amount of fiber, vitamins and minerals as well. The second best choice is wild rice and white rice is at the bottom of the list because it is more processed with the highest glycemic index. White rice also has most of the nutritious components removed so it has more calories per serving, less vitamins and less fiber. Other types that should be at the bottom of the list because of all the processing they go through are yellow rice and rice pilaf. WHOLE GRAIN BREAD Whole grain bread is a great option as a source of carbohydrates and it has as decent glycemic index (about 69) as well. *CONTINUE READING HERE* https://muscularstrength.com/article/Best-Carb-Foods-For-Muscle-Growth-Maximize-Your-Gains Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 221906 ScottHermanFitness
How To:  Dumbbell Bent-Over Row
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 570136 ScottHermanFitness
How To:  Dip- Learn The Differences Between Targeting Your Chest Or Triceps!
 
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FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! - BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s How To: Shoulder Warm-Up: Increase Mobility & Injury Prevention! https://www.youtube.com/watch?v=OENxC... The dip, one of the best compound bodyweight push movements in your arsenal to build muscle! You can utilize them to target all three heads of your triceps or your chest. All it takes is a slight change in form. Learn the differences between targeting chest and triceps in the video below and utilize this new found knowledge to take your workouts to the next level! #HTH #SHFAthlete Add 3 - 4 sets of 10-12 reps to your next work out! ADD THIS EXERCISE TO YOUR SHF PROFILE! https://www.scotthermanfitness.com/m_...
Views: 1910260 ScottHermanFitness
Fix Rounded Shoulders With 1 Exercise! | NO MORE NERD NECK!
 
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I think what you all will like best about this exercise is that you don't have to put it on a specific day. You can incorporate it into your back and shoulder workouts, between sets during your chest workout, or both! *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Fix-Rounded-Shoulders-With-One-Exercise A lot of people think that when it comes to correcting rounded shoulders, that training your back is the exact opposite of training your chest, hence the two cancel each other out. This means that your shoulders will be balanced and healthy if you perform back and chest workouts on a 1:1 ratio. Even I used to think this back in the day, so don’t feel bad if you were taught this as well. However, this couldn’t be further from the truth. The fact is that the biggest back muscles are your LATS, and not only do they NOT externally rotate the shoulder, but they actually contribute to its INTERNAL rotation. Remember we have also talked before about how the lats are responsible for HUMERUS ADDUTCTION, so thinking that training your lats will prevent shoulder imbalances, kyphotic posture and injuries, is just not correct. If you are still suffering from protracted shoulders, even with a balanced chest and back workout, what you need to be doing is placing a bit more emphasis on training your rear delts, rhomboids, lower & mid traps and rotator cuffs. The only exercise you need is the FACE PULL with an EXTERNAL shoulder rotation. Face Pull I have explained how to do this exercise in the past, and in the past I have shown more of an internal rotation to target a bit more upper traps. The way you would do that is by holding the rope with your hands facing away from your body. Then when you pull it to your face, your elbows would be as high as possible. If you’re trying to correct your pronated/rounded shoulders, you want to start to target more mid & lower traps, rear delts, rhomboids and rotator cuff muscles. The best way to do that is to EXTERNALLY rotate your shoulders. You’re still going to grab the rope with your palms facing away from your body, but now instead of pulling with high elbows, you’re going to pull with your elbows down. You should be retracting and depressing your shoulders/scapula as much as you can, then get a nice tight squeeze in your back, before returning to the starting position, and repeating for reps. If you watch the movement from the back, you can see a clear difference. You can see more upper trap engagement with internal rotation, and then when you switch to external rotation, you can see more of the mid-back muscles activate, and you can see a difference where the elbows go as well. When doing this exercise, you can choose to do it on your shoulder day or your back day. But, believe it or not, if you have any sort of pain in your shoulders when you’re bench pressing on your chest day, you can do this in-between all of your pushing sets, and you might find it will alleviate a lot of that pain, while obviously strengthening and correcting the pronated shoulders. Conclusion For sets and reps for this exercise, if you’re going in-between all your sets on your push day, that’s fine. If you’re doing it as a stand-alone exercise, you may as well hit 5 – 6 sets of 8 – 10 repetitions. Just make sure that you’re using a weight that allows you to activate all those muscles in your back. This is not an exercise where you are supposed to go crazy heavy on. You’re supposed to use just enough weight to be able to pull back, hold for a second, and the return back to the starting position. Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 117597 ScottHermanFitness
Why Are You Skinny Fat? | Should You Bulk Or Cut?
 
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(2:46)- Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals! https://www.youtube.com/watch?v=hZjxWqwoWTg&index=1&list=PLacPhVACI3MMckzCNio4p_tqLA9xZwiEy&t=25s (3:08)- Building Your Meal Plan http://muscularstrength.com/article/building-your-meal-plan-calculate-protein-carbohydrates-fat (5:35)- Can’t Feel The Right Muscles Activate During A Lift? Fix It By Improving Mind Muscle Connection! https://www.youtube.com/watch?v=-YnMsYS7Tt8&t=25s&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&index=93 *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Why-Are-You-Skinny-Fat I have been asked this question too many times to remember, practically in the comment section of every one of my videos. So this article is for you, the men and woman who’ve self-labeled yourselves “skinny fat”. But what exactly is “skinny-fat”? Well, if you currently are skinny fat, you’ll know. For everyone else, it’s someone who can be described as skinny and fat at the same time. It means you’re thin, but parts of your body are still jiggling a little bit more than you would like. The reality is that you’re just undertrained, and although you might be pretty thin, you still hold onto some fat, especially around the belly and chest area. But, before we get to how you’re going to fix this, let’s first understand what caused it in the first place. The Reasons You May Be Skinny Fat Being skinny fat can generally be attributed to one of three reasons… 1. People who were overweight to begin with, tried to diet down, but their diet was too extreme. Then, as a result, they managed to lose a ton of fat, but they also lost a lot of muscle mass in the process. 2. People who were skinny all along and then decided to start working out to build some muscle. However, unfortunately instead of building muscle, they started packing on fat because they didn’t know how to properly train OR plan their meal plan. 3. People who are just naturally skinny, don’t workout, and eat like crap. Now, all of these scenarios lead to the same result; a skinny, non-muscular look with some persistent fat reserves around your belly, chest, arms, legs and maybe a little muffin top going on too. So does this sound like you? Well, if it does, I’m sure your next question is what can you do to fix it? What Does Your Meal Plan Look Like? If you’re a skinny fat person, this means you’ve got a fairly efficient metabolism, or else you would just be regular fat instead of skinny fat, and the problem with your current diet is that it is NOT GOOD ENOUGH. You’ve been making loads of crappy food choices and most likely, you don’t even know what your calories and macros for the day should be. Does this sound familiar? In a nutshell, you’ve probably been eating in a caloric surplus but most of the foods you’re consuming are unhealthy, high in fat, high in sugar and very low in protein. You can’t expect to build muscle without an adequate supply of protein. But since you’re in a caloric surplus, all these extra calories are simply turned into fat and stored in your fat cells, leaving you wondering why you’ve been eating MORE, but not seeing any muscle gains. So, what I want you to do is watch my Meal Plan video very carefully, even two or three times if you have to, until you understand how much and what you need to be eating to gain muscle. My meal plan video is probably the most EASY to understand meal plan video in the world. But remember, once you construct your meal plan with a specific goal for calories and macros for the day you need to actually FOLLOW it daily. It’s okay if you diverge from the plan every once in a while, but the majority of your eating should be according to your meal plan, and don’t bother asking how many CHEAT DAYS you are allowed to have, because that is YOUR problem. Do you want to reach your goals FAST, or do you want them to take 10 times as long? That’s your answer to how many cheat meals, brownies, ice creams, frappes, chips, cookies and how much candy you can have. And for those of you who don't have the time to watch the video, here is the entire video in article format. What Could Be Wrong With My Training? Most people don’t realize that it is possible to eat right in terms of quality and quantity, yet still not make gains even though they’re training hard. *CONTINUE READING HERE* https://muscularstrength.com/article/Why-Are-You-Skinny-Fat Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 1018044 ScottHermanFitness
How To: Hip Adduction (Cybex)
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 204399 ScottHermanFitness
How To: Lat Pulldown | 3 GOLDEN RULES
 
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The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. But after you watch this video you will know EXACTLY what to do to not only master the exercise, but build some serious muscle with it! *READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/How-To-Lat-Pulldown Today we’re going to talk about the 3 golden rules for how to perform a lat pulldown properly. A lat pulldown is a great exercise that’s going to target almost the entire back, mainly focusing on width. However, you will also be involving other muscles in your back like your traps, rhomboids and rear delts, as well as the biceps to a degree. Keep in mind this article will only cover the OVERHAND grip version of the movement, and we will cover the UNDERHAND grip version in another article. Golden Rule #1: Proper Elbow Positioning You want to make sure that you’re pulling the weight down properly, so that you’re not only maximizing your pulling strength, but you’re also placing your shoulders in a position where they’re not compromised so that you don’t have to worry about shoulder impingement issues. What happens with most people with this movement, is they grab the weight and sit down, and while you are supposed to keep your chest up during the movement, what tends to happen is the weight comes down and the elbows go back. That’s not what you want to do, and you’re actually not going to feel that much mat engagement doing it this way. The correct way to perform this movement is keeping your elbows slightly in front of you and then in-line with your hips as you pull down. This is going to give you MORE pulling power, so more strength to pull more weight, and it’s also going to place your shoulders in a position to where they’re not compromised and you won’t have to worry about shoulder impingement. Golden Rule #2: Never Pull The Weight Behind Your Neck You always want to pull the weight down in front of your body, and not behind your neck. Pulling the weight down behind your neck is unnecessary, as it can be dangerous for your shoulder joint, as well as your cervical spine. Proper form should have you pulling down in front of you until the bar touches your chest. Improper form will see you pulling the bar down behind your head. What’s going to end up happening is you won’t be able to lift as much weight to overload your lats as much as possible. Remember how we just talked about how you want to keep your elbows in-line with your hips to really feel that stretching and tearing in your lats? Well, if you’re pulling the bar down behind your head, your elbows will be pulling backwards, which is not optimal for back growth. So skip behind the neck pulldowns, and just do them the regular way! Golden Rule #3: Do Not Pull The Weight With Your Biceps You want to pull the weight using as little of your biceps as possible, while trying to keep as much of the focus as possible on your lats. If you’re a beginner, this is a concept that might seem kind of weird to you, because you don’t quite have that mind-muscle connection (MMC) developed yet. However, there are some tricks that you can apply to the movement to develop that MMC, and for those of you who have already established a MMC, this will help you make it even stronger. The next time you do a lat pulldown, instead of gripping the bar with your thumb wrapped underneath, I want you to put it on top. It might not seem like a big deal, but what happens mentally is that once you let go with your thumb and place it on top of the bar, you start to kind of visualize your hands more as just hooks that are in place to help you pull the weight down, as opposed to gripping and pulling as hard as you can with your hands. Once you have hooked the bar, you’ll sit down in place, and then visualize pulling the weight down with your elbows. If you’re able to do that, you’ll quickly see a difference in how your back is engaged. If you don’t believe me, do a regular set squeezing the bar as hard as you can with your thumb UNDER the bar, and you’ll feel it more in your biceps. Then put those thumbs on top, focus on pulling with your elbows, and you’ll feel it more in your back. *CONTINUE READING HERE* https://muscularstrength.com/article/How-To-Lat-Pulldown Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 697580 ScottHermanFitness
How To: Bent-Over Row Stabilizer
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 135851 ScottHermanFitness
How To: Dumbbell Deadlift
 
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FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! - http://goo.gl/X8HeL5 FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM: http://goo.gl/6AlH84 Twitter: https://www.twitter.com/Scott_Herman Facebook: http://www.facebook.com/ScottHermanFitness Instagram: http://www.instagram.com/ScottHermanFitness Website: http://www.MuscularStrength.com/join (ONE MONTH FREE - PROMOCODE: FREEFITNESS) Download The MS PHONE APP: http://goo.gl/857R00 BodyBuilding.com: http://goo.gl/BdfRUl http://goo.gl/yUB7Uq Code: 5OFF100 ($5 off $100+) http://goo.gl/Xuc8bq Code: 10OFF200 ($10 off $200+) http://goo.gl/aqZ0Sb Code: 15OFF250 ($15 off $250+) Online Coaching (Custom Routine & Meal Plan): http://muscularstrength.com/consultations Swole O'Clock - Top Quality Bodybuilder Wrist Watches: http://goo.gl/erUASd FX-SPORT Headphones (Wireless & Waterproof!) Use code SCOTT20 for $20 off - http://goo.gl/VYR4vs Bar Grips, Wrist Wraps/Straps, Fractional Plates & More! - 10% off coupon code! "MS10" - http://goo.gl/ROUZrA Fitness Genes - Maximize YOUR Genetic Potential! - https://goo.gl/FSBMWc THYNC - SLEEP BETTER, FASTER RECOVERY & TRAIN HARDER! - http://goo.gl/DTc99s
Views: 1910187 ScottHermanFitness
Dumbbell Bicep Curl VS.  Hammer Curl (WHICH BUILDS BIGGER BICEPS?)
 
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*READ FULL ARTICLE WITH PHOTOS* https://muscularstrength.com/article/Bicep-Curl-Vs-Hammer-Curl-Which-Builds-BIGGER-BICEPS Welcome to the first article in my VERSUS SERIES! These articles are not only going to compare exercises to help you choose the right ones for your workouts, but they will also help give you a better understanding of the mechanics and benefits of each exercise. So with that in mind if you are pumped for this new series be sure to leave video suggestions in the comment section below! Today we are going to discuss two very popular exercises used in bicep workouts. They are the Dumbbell Bicep Curl and the Dumbbell Hammer Curl. Each is very effective in building muscle, but if you could only perform one to build your biceps, which would you pick? First let us understand how the biceps works. Your biceps is a two headed muscle that lies between your shoulder and forearm. The long head originates on the supraglenoid tubercle of the scapula, the short head originates on the coracoid process of the scapula and the insertion point is the radial tuberosity and fascia of the forearm via the bicipital aponeurosis which is beneath the neck of the radius and helps with flexion of your forearm and supinates your forearm. Dumbbell Bicep Curl To perform this exercise correctly, keep your forearm supinated at the bottom of the movement. Now you might see a lot of people start with their forearm in a semi pronated position at the bottom, but as you just learned one of the functions of the biceps is to supinate the forearm. This means that if we are beginning the exercise in a supinated position, the biceps are already being activated before even starting the exercise. From here you are going to curl the dumbbell up to your shoulder while keeping your elbow at your hips. You need to really focus on keeping your elbow in one place because that is going to keep more tension on your biceps as you curl, which is the entire reason why we are performing this exercise. Once you reach the top of the movement simply lower the weight back to the starting position and repeat. Now I know some of you are going to say there is no point in going all the way up, but you are WRONG. You should always train in full range of motion because whatever range you do not train in, you will be weak in and more injury prone. Also, keep in mind that you break down the most muscle tissue in the negative portion of a movement and if you do not go all the way to the top (your shoulder), you are shortening the negative portion of the movement. It is not intense science guys, just stop listening to the “bros” who claim “half reps” build more muscle. They are wrong or more than likely on juice. HAMMER CURL The hammer curl also targets the biceps brachii however in this movement the biceps are a synergist muscle group which means they are being targeted, but are mostly being used to assist other muscles which in this case is the brachialradialis which is the muscle that runs along your forearm and the brachialis which is the muscle located deep in your upper arm which can help increase your bicep peak as it grows. To perform this movement you need to start with your hand in midposition between supination and pronation. The reason is because in this position the brachioradialis is at its strongest. From here you are going to keep your elbow at your hip and curl your arm up until the dumbbell reaches your shoulder. Again, you want to utilize the full range of motion here so you can really take advantage of a slow controlled negative to break down more muscle fiber with each rep. Which Exercise Is Better? So which exercise should you pick to focus on building bigger biceps? If I had to choose just one I would pick the dumbbell bicep curl as this exercise mainly focuses on targeting the biceps brachii. But now that you are armed with all this knowledge, I am sure many of you have come to the conclusion that your arm workout should consist of both of these exercises if your goal is to build big arms because while the bicep curl is targeting mainly the biceps brachii, the hammer curl is going to help build your brachialradialis and brachialis which are just as important, aesthetically speaking, for a massive look. *CONTINUE READING HERE* https://muscularstrength.com/article/Bicep-Curl-Vs-Hammer-Curl-Which-Builds-BIGGER-BICEPS Program Selector - Get The Right Program For You! - https://muscularstrength.com/Program-Selector ---------------------------------------- Subscribe To My Channel - https://www.youtube.com/user/ScottHermanFitness ---------------------------------------- 1 on 1 Online Coaching - http://muscularstrength.com/consultations ---------------------------------------- DOWNLOAD MY APP! – iPhone & Android! https://muscularstrength.com/phoneapp ---------------------------------------- MORE TIPS! - https://www.instagram.com/ScottHermanFitness
Views: 3225258 ScottHermanFitness