Tips of the week Perform step-through lunges

This exercise combines the benefits of forward and backward lunges. It is a one-legged exercise that actually trains both legs.

Step-through lunges

(https://www.youtube.com/watch?v=Vj8J_P-9Or4)

1. Start by performing a reverse lunge (one step backwards)
2. Instead of going back to the usual starting position, you move directly into a forward lunge position without letting your foot touch the ground.
3. From this position, push yourself forcefully back into the reverse lunge position and repeat for the desired number of repetitions.

This exercise is more about improving rhythm, stability and coordination than raw strength, so don't worry too much about the weight you use. Most exercisers will use less than half the weight they would use for forward lunges or reverse lunges.

In addition to this, step-through lunges with the hands behind the head can be used as a dynamic warm-up exercise or part of a metabolic circuit workout.

Tip: Perform rack pulls with a wide grip

This is one of the best exercises for back mass and strength.

By Ben Bruno

https://www.t-nation.com/training/tip-do-the-snatch-grip-rack-pull

Rack pulls with a wide grip from mid-shin height is one of the best exercises for back mass.

Rack pulls with wide grip

(https://www.youtube.com/watch?v=QpR4yUBZTe4)

The wider grip puts more stress on the upper back, trapezius and posterior shoulder muscles, while pulling from the rack pins with the bar elevated a few inches off the floor allows for heavier weight. The wider the grip, the heavier it will be. If you have blocks to rest the bar on, use them. If not, use the widest possible grip in the power rack.

Using a wide grip increases the range of motion of the exercise, meaning that rack pulls with a wide grip a few inches off the floor are equivalent to conventional deadlifts from the floor. If the bar is at mid-shin level, the plates will only be a few inches off the floor. That's it. Don't let your ego get in the way and start pulling from your knees just to be able to use more weight.

Tips:

1. Put the weight down after each repetition to ensure good form.
2. Remember to keep your chest high and avoid rounding your back. With a super wide grip you won't be able to pull your chest way up, but remembering this will ensure that you at least keep your back in a safe position.
3. You should definitely use grip aids as it is much harder to hold the bar with a wide grip - otherwise you will be significantly limited by your grip strength. Our primary goal is to develop the back, so don't worry about grip aids unnecessarily.
4. Start easy if you've never done this exercise before - really easy.

Tip: Prepare these healthy breakfast cookies

They're easy to make, they'll energize your workouts and they won't make you look like you're eating cookies. Find the recipe here

By Dani Shugart

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

A batch of soft, sweet cookies doesn't have to be packed with sugar, butter or flour. Nor does the preparation have to be complicated or time-consuming. This recipe doesn't require a mixer or food processor.

Banana-banana cookies

Ingredients

1. 4 large bananas
2. 4 measuring spoons of banana protein powder
3. 2 cups rolled oats
4. Sweetener of your choice
5. 1 teaspoon baking powder
6. 1 teaspoon salt
7. 1 dash vanilla extract
8. Generous amounts of ginger, cinnamon, cardamom or other spices of choice

Preparation

1. Preheat the oven to 160 degrees Celsius.
2. Mash the bananas in a bowl. Add the other ingredients and mix by hand.
3. Line a baking tray with baking paper or spray with coconut oil. Shape the dough into cookies using a spoon. The mixture should make 20 to 22 cookies.
4. Bake the cookies for 18 to 20 minutes depending on your oven and the size of the cookies. If in doubt, stick to the lower end of the baking time and then break open one of the cookies to see if it is done. Alternatively, you can also prick one of the cookies with a toothpick. If no dough sticks to the toothpick when you pull it out, the cookies are ready.

Tip

Invest in a cookie cutter spoon. Find one with a curve that resembles what you know from an ice cream scoop. Use the spoon to achieve a uniform size of cookie to ensure they bake evenly.

Nutritional value

Banana-banana cookies provide about 77 kcal, 5 grams of protein, 12 grams of carbohydrates and 1 gram of fat per cookie.

Tip: Use the 40 repetition method for muscle growth

Stop thinking in terms of sets - think weight and total reps instead. You'll get better results this way.

By Chris Shugart | 01/16/16

Source: https://www.t-nation.com/training/tip-use-the-40-Wiederholungen-method-for-growth

To make steady progress in the gym, you need to continually challenge your body. The problem is that many exercisers only have two methods in their toolbox to achieve this: an increase in weight or a change in exercise selection. Both have their place, but there are also other tools such as the 40 repetition method.

The 40 repetition method

When most people think of sets and reps, their standard scheme consists of 3 sets of 10 reps (3 x 10). Here's something else that will get you out of your routine: forget about the number of sets. Instead, think about achieving a certain amount of total reps for an exercise. A good number to aim for is 40 reps for a given exercise. The number of sets is (almost) meaningless.

Wait, how does that work?

The secret is to choose the right weight to use for the exercise. Load the machine or bar with a weight that you can perform 8 reps with - your maximum weight for 8 reps (8RM weight for short). This is the weight you will use for the entire exercise.

Note: This is the point where many exercisers ask about the percentage of 1RM weight. I don't think it's necessary to do that much math in every training session. The whole thing is simple. If you can do more than 8 reps on the first set, then the weight is too light. You will find out.

With your chosen weight, you're now aiming for 40 total reps on this exercise - regardless of how many sets it takes. You won't even count your sets - you'll just count reps. If you become exhausted, you won't be able to do the same number of reps per round, and that's perfectly fine because we're only concerned with the number of total reps.

Here is an example:

• Exercise: Bicep Curl
• Repetitions: 40 total
• Weight: 8RM
• Sets: Don't matter
• Rest: 45 seconds between sets
• Set 1: 8 repetitions
• Set 2: 8 repetitions
• Set 3: 6 repetitions
• Set 4: 5 repetitions
• Set 5: 4 repetitions
• Set 6: 4 repetitions
• Set 7: 3 repetitions
• Set 8: 2 repetitions
• Total repetitions: 40

Compare this to 3 x 10. You've done more reps using a heavier weight while increasing your work capacity. Not bad.

Remember that you are only resting 45 seconds between sets and that you are starting with your 8RM weight. So each set is performed to muscle failure. If you can do 8 reps in each set, then you have either started with too light a weight and not done enough in the first few sets or you have paused for much longer than 45 seconds between sets.

Also remember that the above is just an example. You may well complete all 40 repetitions within 6 or 7 sets. Or you may need to do 10 sets and even do single reps at the end. All of this works as long as you follow the weight and rest guidelines.

The heavy variation

Set your repetition goal for the exercise to 20. Use your 4RM weight for the exercise. Rest only 30 seconds between sets.

It could look like this:

• Set 1: 4 repetitions
• Set 2: 3 repetitions
• Set 3: 3 repetitions
• Set 4: 2 repetitions
• Set 5: 2 repetitions
• Set 6: 1 repetition
• Set 7: 1 repetition
• Set 8: 1 repetition
• Set 9: 1 repetition
• Set 10: 1 repetition
• Set 11: 1 repetition
• Total repetitions: 20

Tip: Perform long jumps before training with weights

Perform these before training with weights and you'll recruit more muscle during your workouts.

By Eric Bach

Source: https://www.t-nation.com/training/tip-do-broad-jumps-before-lifting

Explosive exercises activate high threshold muscle fibers to recruit more muscle during exercise. More recruitment means more weight and more muscle.

One example: Long jumps. Long jumps are an excellent way to develop horizontal hip strength and speed strength.

How to perform long jumps

(https://www.youtube.com/watch?v=XqpN9AbLMe4)

There are three phases in a long jump: Landing, exploding and landing.

1. Landing: Touch down with your feet shoulder-width apart with an athletic stance with your arms at chest height. Swing your arms at the same time as you tighten your hips and knees and gain momentum from your legs.
2. Explode: Immediately after landing, swing your arms simultaneously with the jump while pushing off with your legs and thrusting your hips forward. Aim to jump both upwards and forwards as adding a vertical component to the jump will reduce the gravitational forces at the knees. Bring your feet and arms back in front of your body in preparation for landing
3. Landing: Lower your hips as close to the ground as possible to absorb the forces in a flat-footed position. Hold the landing position briefly to encourage a correct position. Return to the correct starting position before the next jump.

How many?

Perform 3 sets of 3 to 5 repetitions with 60 to 90 seconds between sets before you start training with weights. Use broad jumps before repositioning and deadlifts to get into the right groove for the triple extension.

Source: https://www.t-nation.com/training/tip-do-the-step-through-lunge

Step-through lunges