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2022 begins with an energy packed 21 days revive challenge to wake up all the sleepy heads and get the year started with a bang.
Let's begin this year with a positive attitude and active January. Go to the link in bio to register for the challenge.
P.S- it's free😃.
Don't wait, go to the website and register now.

If you're low on equipment, bodyweight rows are your go to solution to training your back. Inverted /bodyweight rows follow a similar movement as the seated row, only difference being the moving weight. Here you pull your body closer to your hands rather than pulling your hands closer to the body.
The advantage to this movement is that you don't require any weights. Only a place where you can suspend yourself from, as in the video.
Not to forget that this movement is similarly challenging as the seated rows.

The movement Overhead press itself suggests that the weight is meant to be pressed over the head and not in front of you. If you wish to maximise your shoulder strength as well as size, start making this adjustment if you don't press like this.

1. Allow the weight to rest over your collar bone and press it all the way up until it's over your head and the arms and completely straight.

2. The reason behind this, you shoulders' mobility will only be as much as you take it through. In other words, the greater range of motion your arms cover, the greater your mobility will be.

3. While doing the press, make sure your legs and glutes are tensed to contribute the leg drive for the press. They will also give you stability and prevent any energy leaks as you press. The stronger the leg drive, the stronger the lift will be.

4. Use your core to keep your spine aligned and prevent your back from arching too much. It lets the compression distribute over the entire waist instead of being concentrated at the lower back.

5. Pressing the weight all the way increases your triceps' strength as well. The triceps are responsible for locking the elbows at the top and performing the lift such way will increase your lockout strength. This cascading increases your overall pushing strength.

Give your biceps a new stimulus by switching the weight you're using. Use a kettlebell instead of a dumbbell. The kettlebell forces you to keep your forearms engaged and increases the tension on your entire elbow flexor chain throughout the movement.

Grab the kettlebell in a neutral grip and begin curling it up. You might initially experience a wobbly curl but that is okay. Your muscles are new to this, give them some time and practice this over and over.

Also, if you have noticed so far, I'm grabbing the kettlebell handle toward the higher end. This contributes to better balancing and for guys who are starting out can begin with this modification.

If you've been practicing rhe regular swing for far too long, switch your stance to make it more challenging. After 2 years of practicing the two hand swing, I have recently started incorporating different variations to keep it challenging. What I'm really trying to say is, do not stop doing swings. They are one of the best movements which you can do to get your glutes, hamstrings, forearms, core and pretty much every other muscle in the body stronger significantly stronger. So keep swinging folks.

Try the leaning rows if you want to give your lats a different stimulus.the leaning gives a greater stretch than regular rows. Along side of that; with that great stretch comes a higher stretch.
It can be done with individual handles, straight bars, EZ bars and other more.

Incorporate animal movements in between sets or at the end of your workouts. The benefits:-
➡️Improves muscular endurance
➡️Enhance co-ordination
➡️Improves flexibility
➡️Increases mobility
➡️Increases core stabilization and strength

This movement here is called the crocodile walk/crawl.
There are numerous movements out there that can be used at a large scale providing tons of variety. Give it a try in one of the next workouts.

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Next on the correction list is the bent over row.
It has been one of my personal favourite movements that has helped me build overall back strength along with hypertrophy, and not to forget- stability. So let's get into it.

Left clip◀️
❌Torso too upright
❌Upper back curved
❌Knees bent forward
❌Shoulder on top of knees
❌Rowing diagonally towards belly

Right clip▶️
✅Torso leaning at 45°-60°
✅Back arched
✅Upper back tensed
✅Knees flexed outwards
✅Core and hips tensed
✅Shoulder ahead of knees
✅Row vertically to upper abdomen

There are numerous more pointers to be mentioned but that would sum up to an entire article. But to keep it to bare minimum. This should do it.

Keep the intensity up, and train efficient.

The Overhead Press. One of the best functional strength building movements. Let's see what to do and what not to do to have a strong ang successful lift.
◀️Left clip shows us what not to do.
❌Grip too close
❌Back over arched
❌Hips untucked
❌Core not tensed
❌Wrist hyperextended (bent)➡️
❌Not extending arm completely

▶️Right clip shows us what to do.
✅Grip shoulder width or wider
✅Chest sticking out
✅Core should be tensed
✅Hips must be tucked
✅Knuckles pointing up⬆️
✅Maintain slight arched back
✅Full extension of arm
✅Shrugging at the top

Join me to watch more of these info clips.
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4 week challenge coming up next week. Get lean and build muscle while working out at home. Slots open for now.
DM to know more

💯

The Romanian Deadlift falls prey to mistakes many of us do or have done.
Left clip ◀️
Upper back rounded
❗Knees coming forward
❗Incomplete stretch of hamstrings
❗Using the lower back to get up.
❗Weight shifting back n forth.

Instead do this....
Right clip▶️
✅Maintain a slight arched spine
✅Upper back tensed
✅Knees fixed at once place
✅Initiate by driving hips forward
✅Keep weight shifted forward
✅Allow full stretch

Practice this and keep your spine safe.

Here's a fact about being super lean(that's staying at a 6-8% body-fat level
❗You will look bigger than you actually are in pictures and videos. ❗You will look rock solid.
❗But not so great with a shirt on.
❗With a shirt on, you will look pretty much like a regular guy unless you're super huge.
❗ For people with a busy schedule, it is very unhealthy to retain this lind of state.

What should you aim for??
Have a decently low body fat. To have a standard amount of muscularity( for men30-35% and women-25-30%).
Don't fall for the six pack ab restricted diet. It might help you short term, but not so much in the long run. Focus on getting stronger and athletic. And that should do it.

Struggling with your bicep growth? Try this method. A small example of overcoming isometrics. You can do this movement standing or kneeling, completely your choice. Place the bar under a stopper at the squat rack and initiate the curl.

Go hard for 5-6 secs and stop. Repeat this 2-3 times.
Do this and then move on to doing regular curls in the 8-10 rep range.

The purpose of this movement- it will allow the lifter to improve neuromuscular efficiency(mind muscle connection). This in return contributes to recruiting more muscle fibers of the arm.

Three not so used variations of lunges which you should be trying in your workouts.
🔹The first variation is a combo of jumping lunges with jump squats.

🔹The second is a lateral lunge which works on the adductor and abductor muscles of your legs. Something which misses out a lot in regular training.
🔹 Third variation emphasises on explosiveness.

If you wish to train like this, DM now to know more in depth about this type of training.

If your gym lacks a leg curl machine or you're training at home. You can try this to get a DIY setup to train your hamstrings.
*️⃣Grab two bands of medium to heavy resistance.
*️⃣Loop them around at a kneeling shoulder level.
*️⃣Place a soft pad or a mat to position your knees on it. ..........................................
Grab the bands and keep elbows bent while being tucked in. Fix your feet under a ledge or a hard surface's edge. Keep your hips tightened and begin leaning forward with upright torso. Once at maximum depth, initiate rising up by squeezing the hamstrings and keep your core tight to avoid arching.

Squat checklist

➡️Toes pointed straight or slightly outwards.
➡️Lats and elbows flexed
➡️Forearms tensed
➡️Shoulder blades pinched
➡️Tight core
➡️Torso upright

Ex*****on:

Begin by pushing knees out and allow hips to travel at least till parallel.
At the bottom, Initiate by squeezing hips followed by the quads. Lock out once reaching the top of the movement.

Performing rows are highly critical given the benefits of doing them regularly. Since a lot fo time in our daily lives is spent while working on our computers and smartphones, the need of posture stability and correction is very necessary.
Not only that, rows performed with a supinated wrist contribute to better arm gains. You see, with the supine grip the biceps are aiding towards to completion of the movement. As a result you get added work on your biceps and forearms as well.

This clip is from Aug 2019 about the time when I really shifted my focus towards lower body strength. Rather than smashing it right away, the approach was to take it slow yet progressive. And I have done so ever since. And it has indeed become my favourite body part to train.

Comment down which body part do your prefer to train more frequently.

This clip is from Aug 2019 about the time when I really shifted my focus towards lower body strength. Rather than smashing it right away, the approach was to take it slow yet progressive. And I have done so ever since. And it has indeed become my favourite body part to train. Comment down which body part do your prefer to train more frequently.

Conviction will bring solution. If you'redead set on your goals and leave no room for excuses, nothing will interrupt you from achieving them.