Stretch, stretch, Stretch!

Sup everybody,

Sorry I haven’t posting lately, the lazy and unmotivated bug bit me. I will start posting once a month, that way I can get some content to you and it’ll give me some time to write something. I didn’t post last month, it was a busy month and I didn’t get a chance to write one. I would love you guys to get more interactive with me; it will help motivate me to write more. I know I don’t have much credibility, but I believe the stuff I’m writing is very useful,  valuable information  and it can help you. I’ve done a lot of these and I have friends who have used my advice and it worked. Try some them out and it might work for you. If you’ve tried any of my advice and it worked for you. I would love to get your feedback and to see how you used it. Please send your questions, suggestions or anything   to yesyouken90@gmail.com

I wanted to bring this topic back because I believe it’s very important. I’ve been seeing this and hearing people not doing this, STRETCHING.  I see so many people who finish their workout and just bounce out the gym. I ask people about stretching and some say they don’t do it or don’t need to. I question their reason for not stretching and it amazes me to hear this. I believe stretching is one of the most important things to do when you work out. It’s the best thing to do to help prevent injury! Trust me, injuries suck. I’m sure many of you hate getting injured.

Maybe if I write about the benefits and importance of stretching many of you will consider taking the 10-20 min and stretch.  There are many benefits of stretching, but number one is preventing injury! It helps increase your mobility and range of motion which will help you out on all your lifts. It can help prevent DOMS (Delayed Onset muscle soreness) this is the pain and stiffness you feel hours to days after your workout. You now that feeling you get after leg day; you can help reduce that pain by stretching! Crazy huh?! It can also help your posture, you don’t want to be walking like a caveman or looking like the hunchback of Notre dame, right? Stretch!  If you’re an athlete, it can help you in your performance. You want to get first place and be holding that trophy up don’t you? Stretching can help boost your performance. Stretching is very relaxing; it can help your stress levels and keep you calm. I like to listen to slow jams while I stretch. It makes it even more relaxing for me.

Think of it like this, if you don’t stretch today. It won’t hurt you and you’ll feel alright after your workout, but if you constantly do it. All those days of not stretching will add up to your body and injuries will come. It won’t hurt you today but later on you will regret not stretching. You don’t want that do you? Do yourself and your body a favor and take time stretching, your future self will thank you! What do you have to lose by stretching? NOTHING!

There you have it,  my take on something I believe is crucial to your workout. My favorite stretch is the glute stretch I’ll do my best to keep getting content to you guys. Please give your feedback, comments, and suggestions. I would love them! Remember YES YOU KEN!

Image result for glute stretchglute stretch

  • Ken
Advertisements

Tips and tricks that help me in the gym

Sup everybody,

I wanted to write about some of the tricks I like to use to help me with my workout . These are things I do that help me with my lifts in terms of getting it up, making them easier, or giving me an edge.

First and foremost, I like to have a routine every time I set up for every lift. Doing this helps me prepare for the lift and helps me have a great lift. This is something small, but you’ll notice that it is really helpful. I make sure my hand placement is right, I have a good grip, breathing is on point, my body is positioned correctly and I’m mentally ready for the lift.

This is small but breathing really plays a big part in my lifts. Whether it is holding your breath or timing when you let it out. What I like to do when it comes to breathing. I like to take a deep breath when I lift the weight up holding my breath and let it out when I lift it up. When I bring the weight down, I like to take a deep breath while I control the weight going down. Lifting it up is where I slowly exhale, kind of making a hissing sound when I lift it up, to me this helps a lot with my lift.

I sometimes like to hold my breath while I do my reps, only if I’m comfortable with lifting the weight up. if the weight is too heavy I will not hold my breath and breathe like i explained. Holding my breath really helps me with lifting the weight up. I do as many reps as I can until you can’t hold your breath anymore. Try whatever works best for you.

Another great tip is to grip the weight has hard as you can before you’re ready to lift the weight up. Gripping the weight hard helps activate a lot of your muscles and it gives you an edge when it comes to lifting the weight up. I have routine before I start my lift. I first find the right placement for my hands, grip the weight hard, get mentally prepared for the lift, take a deep breath and hold it, then lift the weight. I do this for a lot of my lifts.

Another  tip I like to do a lot is counting my reps separately. What I mean by this is for example, I usually do a lot of reps per set. When I have like 6-8 reps, instead of counting 6 straight, I count up to 3 then another 3. Doing this helps me a lot mentally. Instead of thinking I have 6 reps left to finish the set. If I use this technique, I’ll end up saying I only have 2 or 1 more set left. It’s a small trick but it will helps me a ton.

I’ve written  about this before, but it’s something that I think helps a lot. It’s  listening to slow jams/RNB music when I stretch. After going hard during my workout. It’s nice to just relax and listen to some chill music while you are cooling down. It might not sound like it helps, but it really makes a huge difference when you’re cooling down. If you have Spotify follow me and check out my stretching playlist at Ktadeo90.

There you have it, some tips and tricks I like to use to help and give me an advantage during my workout. Try using some of these and they might be able to help you as well! You can do It, YES YOU KEN! That next goal isn’t too far away!

-Ken

Back Attack

 

Back day is another favorite day of mine. I love doing back workouts and the pump you get from it. From Pull-ups to deadlifts and everything in between.  I believe having a strong back is key to being strong in all your other lifts. Here are my favorite back workouts.

Let’s start with the king of all back workouts, the deadlift.  This is another favorite lift of mine. I started doing sumo deadlift (wider stance) then I fell in love with doing conventional (shoulder length stance). This is the lift where form is key, if your form is crappy you’ll have a one way ticket to snap city and snap something. This isn’t only a great back lift, but it also hits other parts of your body. If you don’t know how to do this lift or you are having trouble with it here’s a video on how to do them https://www.youtube.com/watch?v=6rRfS49JG6c. It’s a little long but it’s worth not getting injured and learning how to do  the lift correctly.

Image result for deadlifts

Rows are another staple in my workout. I like doing seated cable rows, your gym should have something where you’re able to do these. I do close and wide grip to attack different parts of my back.

Image result for cable rows

If your gym has this, take advantage of it. The T bar row is another great lift to do, I do close and wide grip just to attack the back. You can do different variations of this lift if your gym doesn’t have this machine. For example sticking a bar in the corner and using a close grip attachment and then do some rows.

Image result for t bar rows

If your gym has this machine, I recommend doing it. To not only help hit the rear delt, but to hit your upper back even more. The high row machine, I  started doing these and I fell in love with them.

Image result for high row machine

I also like adding wide and close grip lat pull downs for more variations. Here is how to do the lat pull down https://www.youtube.com/watch?v=zQFyIWak8K8. You can use the different attachments to change the grips at your gym.

 

I like to end my workout with these, the good ol’ pull ups. I like to do two variations of the pull up.  I start off with doing regular pull ups, palms facing forward and a slightly wider than shoulder width grip. Then I use a neutral grip where your palms are facing each other, your gym should have something where you are able to do neutral  grip  pull-ups. Doing neutral grip is different, it’ll feel kind of weird at first, but I enjoyed doing them and it’s another way to attack the back.

Image result for neutral grip pull up

I like to do shoulders on my back day too. Here are some of my favorite shoulder workouts if you’re looking to build Mount Rushmore on your shoulders and to attack the three heads of your shoulder (front, mid, and rear). I like to start off with working my rear delts.

I’m sure some of you do a lot of presses, i.e.  bench press and overhead press. You might notice you’re be walking like a caveman. To fix this you want to open up and a great way to do this is by working on your rear delts.

I start off with the rear delt flies, like this https://www.youtube.com/watch?v=y0bxHj1bvPs. I also liketo add   face pulls to work my rear delt even more. I just started incorporating them in my workout and I love them. Here’s how to do the lift by Omar Isuf https://www.youtube.com/watch?v=HSoHeSjvIdY&t=5s.You

Image result for rear delt

Then I do the king of all shoulder workouts, the overhead press. I like to do strict overhead press, but some people like to do push presses and add  a little help from your legs. Here is a video by Omar Isuf for more help  with  the lift https://www.youtube.com/watch?v=0fOPh9g0TIQ. This is a great lift to get those boulder shoulders.

Image result for overhead press

I like to attack the mid head of your shoulders by doing shoulder dumbbell fly’s like this https://www.youtube.com/watch?v=3VcKaXpzqRo

Image result for lateral raises

I like to end it with dumbbell or barbells shrugs. You can do whichever you prefer, but I like to do dumbbell shrugs to grow them bear catching traps.

Image result for dumbbell shrugs

 

There you have it, my favorite back workouts to attack that back and shoulder workouts to get those boulder shoulders. Try adding some of these to your workout, you might like them too! You will hit your next goal, lose those last couple pounds, and get that PR! Don’t forget about time under tension, mind to muscle connection and most importantly remember  YES YOU KEN!!

 

  • Ken

 

 

Chest day

Image result for chest day

I wanted to write about my next favorite day, chest day! I love working out chest, I get a great pump every time I do. I like to do whole bunch of workouts to help build them chesticles and target every part of the chest. Here are some of my favorite lifts  to do on  chest day.

Let’s start off with the main lift that I feel like everyone does the bench press! Everybody wants to push a lot of weight on this lift “aye bro how much you bench?” This is a great lift to help build chest, but some people are doing them incorrectly and hurt their shoulders. The key is to press your shoulders on the bench and have your scapula’s touch, keep your shoulders tight, and arch your back to  keep your shoulders  healthy. Here’s is a video by Chris Jones that helps you set up for the bench https://www.youtube.com/watch?v=JJ5iCcKzg2Q&t=201s

Next one I feel like is the king of all chest workouts, dips. Dips are a great lift for your lower part of the chest, I like that dip on my chest to show. It doesn’t only activate your lower chest but it also hits your triceps. I see a lot of people who do this lift and tend to dip forward while they go down and end up hurting their shoulders too. The key is to also retract,  have your scapula’s touch and be upright so you won’t hurt your shoulders when you dip down. Try to go below parallel when you go down or as low as you can go. Here is a video by Omar Isuf showing you how to dip correctly https://www.youtube.com/watch?v=KqxwoQvMEjY&t=4s. If you’re a beast, you can add weight in between your legs or get  a belt where you can add weight to add more difficulty.

If your gym has a decline bench, you can use that for your lower chest also. This is a great lift to do, but remember to retract your shoulders and keep them tight to prevent injury!

Now for your upper chest, I like to do incline bench press. I don’t like using the fixed incline bench they have at your gym and do barbell incline presses because it seems to be more of a shoulder workout to me. I like to use the bench they have at your gym where you can choose the angle and do dumbbell incline presses. Set the bench to about 30 – 40 degrees, from trial and error and advice from many people I watch on YouTube.  This seems to be the best angle for your upper chest.

If your upper chest is still lagging try doing the landmine chest press lift. This is a lift that will help your upper chest a lot. I like doing these and get that upper chest sore. Here is a video on how to perform them https://www.youtube.com/watch?v=1G-_FTEkoNw

I also like to isolate the chest to help them grow further and get those titties. If your gym has this machine, I like using the chest fly machine. You can also use dumbbells and  go on the flat bench to help isolate them too like this https://www.youtube.com/watch?v=S298ziysRdI&t=65s

Image result for chest fly machine

Lastly I like to go back to basics with this one. The good ol’ pushup is  a great tool for working out your chest. They activate muscles that the bench press doesn’t  hit and it’s a great workout too! Challenge your friends when you work out together and see who can do more.

I like to work out my triceps on my chest day as well. Besides the dip this is another favorite tricep workout of mine, the single cable pushdown https://www.youtube.com/watch?v=Zl46Cxc4DDs

There you have it, some of my favorite chest workouts. Try some of these on your next chest day. You might enjoy doing some of them too. I like to do 3-5 sets of 4-7 reps on these lifts, more or less. Tailor it down to what works best for you. Remember the mind to muscle connection and have time under tension, but most importantly YES YOU KEN!!

  • Ken

 

 

Too many neglect this and it can help prevent  injury!

I’ve seen a lot of people who avoid these 2 things; I believe they are super important when it comes to working out: Warming up and stretching.

I am a huge advocate of warming up before tackling my workout. Who likes going into a workout cold? Doing this can lead to injury and let me tell you, injuries suck. I see a lot of people who just straight up hit the gym cold and end getting up hurt. They can’t train at maximum effort and risk getting injured.

The importance of warming up is to increase body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity. Having higher temperatures and increased blood flow resulting from a warm-up are important for delivery of oxygen to your muscles, which can help you a ton for your workout. This can prevent build-up of unwanted waste products that can lead to muscle soreness. Take the extra 10-15 minutes to warm up and increase your performance.

The way I like to warm-up, I find a small room or area where I have some room to do these.  I do high knees, butt kickers, skipping and karaoke’s up and down the area. A little jump rope, hit the treadmill for 400 meters or quarter of a mile and then I start my workout.  It might seem a lot but I feel great and warmed up for my workout. Warming up for lifts, i like to go 50-60 Percent of my max and do a couple reps before i start  the lift.

Image result for high knees

 

Then after you’v killed your workout, you want to reward your body and enjoy some peace and relaxation by stretching.  I love stretching and I take my time after my workout. Maybe 10-20 minutes of hard stretching. I see a lot of people who just bounce out of the gym after they finish their workout. I question them and think don’t you feel tight or something? The importance of stretching is to keep the muscles flexible, strong, and healthy. You need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for your next workout, they are weak and unable to extend all the way. This puts you at risk for joint pain, strains, muscle damage and most notably INJURY! Stretching also helps with recovery. Take that extra time to treat your body right and most importantly prevent injury. You’ll be able to get that next workout in and go even harder. I like to stretch by holding each stretch for about 30 seconds, with many different stretches that can accumulate to a long time, but I’d take that time over getting injured any day. I also created a stretching playlist to help with relaxation, it was the best idea I came up with. If you have Spotify, follow me there and you can check out my stretching and gym playlists. My username is ktadeo90.

Image result for stretching

One thing I also love to do is foam rolling, I love to foam roll. It may hurt and be painful but that pain is good for you. The purpose of foam rolling is to help with muscle tightness and it also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance. Invest in a foam roller if your gym doesn’t have one you can use. Your body will thank you in the end. You can find videos on how to foam roll on youtube. I like to focus on my quads, glutes, and lower back.

Image result for foam roller

Spend that extra time before and after your workout to warm-up and stretch. You will not only perform in the gym better but also prevent injury! You won’t regret spending that time to help yourself, Your body will thank you in the end.  You’re going to hit your next goal, YES YOU KEN!

-Ken

My favorite form of cardio

Image result for HIIT

I wanted to talk about my favorite form of cardio. Running on the treadmill or just running for several minutes gets real boring to me. If you feel the same, I suggest you try HIIT, on your next cardio session. If you’re wondering what HIIT is, it stands for high intensity interval training. It’s a type of workout that switches from an intense period to a controlled low intense period. I enjoy doing this type of cardio  for many reasons, but the biggest reason is that I am able to test myself in terms of speed and I can go super hard during my session.

It has many benefits, but the most important one is that you are able to burn more fat in a shorter amount of time due to the intensity. You are also able to do it anywhere you have room to run, which is great because if you don’t have a gym, you can do this anywhere there is room.  If you don’t have time, you’re able to complete a whole workout in a short amount of time.   Here is a video by Sean Nalewanyj explaining this type of cardio versus your typical slower paced cardio https://www.youtube.com/watch?v=MfsJkUmHdPo

My favorite way to perform this type of cardio is to sprint a short distance and jog back.  For example at my gym there is a 25 yard turf field I love using. I sprint that entire length, going at full speed and as hard as I can. Then I would jog back and that would be one. I do this for 2 sets of 3 and then I would continue on my workout for that day. I like doing this on my leg day, it not only helps me burn fat but it’s a great way to help build my legs.

If you’re lucky enough to have a 400 meter track near you, this is a great way to utilize it. I loved doing this at my nearby track; it helped me with cardio when I was training for boxing. This is the way I tackle this  on the track. I would sprint the straights and then jog the curves for a mile. It may seem like a real challenge at first, but once you start getting used to it, it’ll become a breeze. Your cardio will become ten times better once you start incorporating this into your workout regimen.

If you’re at the gym and want to work this in your workout, but you don’t have a field or track to run on. You can do this on the treadmill. Just set your speed at a fast pace and run for a certain amount of time then slow down and jog, rinse and repeat. You can also do this on the stationary bike. Go hard for a certain amount of time then coast, repeat as much as necessary.

Try incorporating this type of cardio in your next workout! You can lose those last couple pounds, YES YOU KEN!

If you guys have a topic you want me to write about next, let me know! Send them over to yesyouken90@gmail.com

  • Ken

Never skip leg day

My day yesterday inspired this post. Yesterday was my favorite day, Leg day. I love doing legs.  I feel the strongest when I do them. Plus I get to do my favorite exercise, sprints. I want to give you some great exercises  to incorporate into your regimen. These lifts are great muscle builders for your legs and great ways to lose fat.  Whether you want to build nice massive legs, looking to change up your workout, or get them glutes looking nice. These are some leg exercises  that I recommend.

First the king of all leg lifts, the squat. This is one of my favorite exercises. It’s really the king of all leg lifts. It’s a great lift to target your quadriceps, hamstrings, and for the ones looking to build that booty, your gluteus. I like doing this lift first, it’s the lift I want to be my strongest when I do them. I usually do 3 sets with rep ranges ranging from 6-8.

Image result for squats

If you want to up your squat game. Try doing pause squats. This lift is the same as the squat, but at the bottom of the lift you pause. To do this lift you start off like a regular squat, squat down until your thighs are below parallel or as low as you can and pause for a second or two. This is a great exercise to build power in your legs and explosiveness.  I like to explode up after I pause. I do the same number of sets and repetitions as the squat. Sets of 3-5 with reps of 6-8. Try adding this lift to your leg day.

This is my favorite exercise, it is probably on top of any other lift,   sprints. This is not only a great way to burn fat, but also a great way to build muscle to your legs. They target your quadriceps, hamstrings, calves  and another way to build that booty. My gym has a 25 yard turf and track. I usually do them on there, but If your gym doesn’t have them. This exercise is great because you can do them anywhere there is room to run. If you have a short distance somewhere, 15-30 yards. Try adding sprints to your workout.  I like to do short reps unless your lungs can handle them. Sets of 3 of 2-4 reps are more than enough for this exercise. You can also try and beat your sprint times each day. This is a great exercise to accompany with pause squats if you are looking to build explosiveness and power.

Image result for sprints

Another favorite lift of mine and I believe is the most underrated leg lift. Good mornings, explained by one of the “youbers” I follow Omar Isuf here https://www.youtube.com/watch?v=aRUxlZO146s. This lift will help improve your dead lifts and squats. It will also help strengthen your lower back, glutes, hamstrings and core. I keep my rep ranges to 6-8 with sets of 3 as well with this. When first starting this lift, I recommend on going light and perfecting the form first. Once you get comfortable with the lift. You can start adding weight.

What I like to end my workouts with are some isolations lifts, lifts that isolate our muscles. If your gym has a leg extension machine, this is a great lift that isolates your quadriceps. I like keeping my reps high for these, sets of 4 with reps of 8-10. Hamstring curls are also a great lift to do. If your gym has this machine, they are a great way to workout your hamstrings. I keep these high as well with Sets of 4 and reps of 8-10.

One lift I like to add to build sexier legs and are easier for your back are Goblet squats. Shown here http://www.bodybuilding.com/exercises/detail/view/name/goblet-squat. You can use a kettle bell or  dumbbells  for these.  This is a great way to build nice legs if squats aren’t working well for you. I like to do 3 sets of 6-8 with this lift.

These are my recommendations for great leg workouts. Whether you are looking to build muscle or lean out, try  adding  these to your  workout!

Thanks for reading and if you have any questions about anything send them over to yesyouken90@gmail.com.

Remember YES YOU KEN!

  • Ken