Deadlift 515 x 4

Deadlift (Conventional) 515 x 4 reps at Snap Fitness 24-7 in Marlton, NJ. If you're looking to gain size and strength and are not performing deadlifts, then you either have a physical limitation or you are selling yourself short. I recommend learning this exercise with a trap bar first- it will be safer and easier. I perform the deadlift once per week as my max effort movement (first exercise) during a lower body training session. I use chalk until my final set- then I have to use wrist straps because my grip strength still needs to improve to manage this amount of weight.

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600 lbs w/ 450 lbs of band tension. Brandon Lilly

This is Brandon Lilly hitting circa max before his meet. He was wearing predator briefs and Leviathan suit with straps down.

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Tom Venuto's Top 10 Travel Fitness Tips, Part 2

Continued from part 2

6. Cook portable foods and bring meal replacements or healthy snacks for drives, flights and day trips

I love to drive, so for my trip last month I packed everything up in my car and hit the road. Naturally, I cooked for the road trip and my food came with me! I've learned how to make a variety of portable foods including several different types of oatmeal pancakes, tuna burgers and healthy sandwiches. Some of these "portable foods" can be even eaten with your hands while you are in a car, on a plane or sitting in a seminar room.

On my recent trip, I knew I had a long drive, so I calculated the number of hours on the road and the number of meals I would need and simply brought them all with me. For two of my on-the-road meals I had oatmeal-egg white-apple-cinnamon pancakes and one of my "meals" was simply a high protein meal replacement shake and fresh fruit. It's not difficult at all when you plan and pack food in advance.

7. Choose your gym or check your hotel fitness facilities in advance

Many people work out right in their hotel rooms with a body weight exercise program or even portable equipment. Since I'm a bodybuilder, I refuse to go without a fully equipped gym. Unfortunately, on-site Hotel gyms are notorious for sounding great in the advertisements and then when you arrive, you find that the "gym" is a room about the size of a walk in closet, with a few pieces of (mostly broken) archaic equipment from the 1970's. There are a few exceptions, but having learned my lesson a couple times, I now use the Internet to locate a gym prior to my trip. Call in advance and ask if there are daily or weekly rates.

You can also ask if your hotel has an affiliation with a local health club. During my last trip, the hotel was affiliated with a Bally Total Fitness Center that was just a 10 minute drive away and use of the Bally's was included with the price of my room. It turned out to be an excellent club, so I was a happy camper.

If you are already a member of a gym in your local area, check to see if your gym has an affiliation with other clubs around the country or if they belong to an organization such as IHRSA (international Health, Racque & Sportsclub Association). Some clubs are part of a network which allows you to train at other clubs when youre traveling - all you have to do is show your membership card and you will get access to train at other clubs that are part of the network. IHRSA has more than 6,500 clubs in 67 countries in its network.

8. Pack your workout gear and plenty of workout clothes

When you pack hastily at the last minute, things can easily be forgotten and left behind, so be sure to pack plenty of workout clothes with you and bring any other gym gear you might need (belt, lifting straps, etc). For extended trips, inquire with your hotel to see if they have laundry facilities. (The hotel where I recently stayed had an onsite laundry room, which came in handy with my 2.5 week stay).

9. Change up your workouts as you change up your gym

Some people get accustomed to their hometown gym and they're upset or disappointed when they don't have access to the same equipment when they travel. They feel that it cramps their style or hinders their results. However, this can really be a blessing in disguise. Your body adapts to any workout, often in just a matter of weeks. We tend to be victims of our own habit patterns in life and that includes our workouts. You might want to take advantage of it when you have new and different equipment at your disposal.

After "scoping out" the gym's facilities, design an entirely new workout program for a change. Do something 100% different. Sometimes a simple change of exercises is enough to stimulate new progress. The club I trained at during my last trip had a full line of "Strive" machines which are not available at my hometown gym. These machines allow you to choose three different resistance curves on each exercise. Very cool. Since I had access to this equipment, I did a totally new routine and used more machines than usual. Although most fitness experts these days generally advise you to use more free weights than machines (and I agree for the most part), using these machines was a great change up and I could feel and see the difference.

10. Walk, bike or make physical recreation part of your travel plans

Personally, as I am already in very good shape, I usually don't count casual walking as part of my "formal" workout (cardio) program, although it certainly might count for other people. However, it never hurts to get some extra activity and all physical activity burns calories and provides some health benefits. I've found that more often than not, when I am on the road, whether for business or pleasure, there are plenty of opportunities to get some physical recreation and see the sights by foot.

On a trip last year, I spent an entire afternoon hiking in the hills of a beautiful national park. On another trip, I rented a bike and rode for miles along a beachside bike path. On my recent trip, I spent an entire day walking through museums and then sightseeing. I walked for hours. I also couldn't help but notice other people (mostly conspicuously unfit people), tooling around outside on those stand-up scooters. Funny thing too, because right next door to the motorized scooter rental was a bike rental. Which would you choose - foot, bike, or "lazy-person's chariot?"

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How to Use Lifting Straps

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Build Muscle Mass Fast Learn The Bodybuilder's Secret Gear To Build Muscle Mass Fast And Effectively

So, you have been pounding those irons and scouring through almost every muscle magazine that you can find in the convenience store. You have been training progressively and diligently, following almost every tip to the T.

However, there is still a slight problem though.

You have not been able to build muscle mass fast enough. Yes, I understand. There are times when there will be some important events coming up in your life that you have to prove some value to yourself. And, also to the people around you.

At this point of time, you are desperately seeking for an answer on how to build muscle mass fast. You run around the gym and keep pounding the trainers, "Oh tell me, how do I build muscle mass fast,... how do I build muscle mass fast?"

Unfortunately they keep dishing out the same answers.

So you turn to the internet for help and you found this amazing article that will reveal the bodybuilder's secret gear to build muscle mass fast.

Well, here is your lucky day because this article will tell you how a natural bodybuilder who is also a fitness expert is using this cheap gear to help him and his trainees to build muscle mass fast and effectively.

What is this secret gear that helps this bodybuilder to build muscle mass fast?

It is simply called, a pair of lifting straps.

Indeed, a pair of lifting straps is a basic but highly effective piece of equipment yet so many of the aspiring muscle-builders fail to use them.

If you are not aware of the existence of this super gear, it is a set of thick straps that you place around your wrists and wrap it around the barbell, dumbbell or cable attachment. This gear that has been used intensively by most expert bodybuilders only cost about 15 to 25 dollars in your local sports shop.

It is definitely worth more than its price. And when being used properly, it can certainly help to build muscle mass fast and quicker than you can imagine. To learn more on how to use these lifting straps properly, feel free to visit the link provided below

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How to Build Massive Triceps

When people ask me how to build big triceps I respond with two straight forward words; "do dips." Do dips and do plenty of them. Why, you ask? Have you ever seen the triceps development on male gymnasts lately? The dip is essentially the only true triceps move they do and they're absolutely jacked with massive, thick, horseshoe triceps. Anytime you use your bodyweight for resistance or bodyweight plus additional resistance via a chin/dip belt or weight vest, you activate a much greater number of muscle fibers than you would if you simply used a machine. Machines do not recruit the smaller stabilizer muscles and do not force the muscles to contract naturally as they would in real life. Whenever possible you want to try to move your body instead of simply moving the arm or attachment on a machine. And although free weight exercises are very productive and a much better option than training on a machine, moving your own body will always reign supreme when it comes to building muscle.

Dips can be done on parallel bars or, if you are really strong, gymnastics rings. Be sure to squeeze the bars tightly, brace your abs as if you were about to be punched and lower yourself no lower than the point where your triceps are parallel with the ground. Going lower than that puts too much stress on the shoulders and getting the extra stretch is not worth the threat of an injury.

Dips can be performed three times per week as a beginner. After a few months of that I don't think you will be confused about how to build big triceps anymore. When you get more advanced it is advised to cut your dips down to twice per week. Although I used to love weighted dips and routinely had many of my clients perform them with numerous 45 pound plates strapped to their waists I have found, over the years, that there is simply too great a risk of injury with heavy weighted dips and now do not allow anyone in my gym to do dips with more than just one 45 pound plate. Anything beyond that seems to get too risky.

For intermediate lifters you could do one day heavy, where you add resistance to your weight belt, and one day light where you simply rep out with bodyweight. The two days should be about 72 hours apart. Once you get strong enough to do a 45 pound plate you will probably only want to use weighted dips as a rep exercise and not a heavy strength movement anymore.

To make dips more difficult without adding more weight, try doing them on gymnastics rings or on straps. You can also try holding your legs straight out directly in front of you as well. Either option will be very challenging and are terrific muscle builders.

Apart from dips, the next best muscle building exercise for the triceps is a reduced range of motion close grip bench press or some variation of it. The top half of the bench press really focuses the stress on the triceps which is why you want to limit the range when training simply to increase the size of your arms. To do this you can set pins in a power rack or have a partner hold a few two by fours on your chest. These are called board presses. Three, four and five boar presses are awesome for building large triceps and should be incorporated into your routine on a regular basis. When you get too strong to go heavy on dips without risking a shoulder injury, make board presses your heavy triceps movement and dips your light triceps movement. Keep pushing up the weight and reps and pretty soon people will be asking you about how to build big triceps like yours.

Train hard,

Jason Ferruggia

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Free Haulin' Hooks instruction video

The Best Grip Aids Available!!! Instructional video Haulin Hooks brand, PATENTED NEVER DROP HOOKS, and adjustable hook loop system.

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