Build Chest Mass And Muscle: Tilted Pyramid Sets
I surveyed a few hundred people from the Synergy Newsletter at random a couple nights ago on how they found Synergy and how can I help them reach their goals.
85% suggested topics related to muscle growth and size.
Ask and you shall receive!
Use the tilted pyramid method below once a week for 1-2 months to slap on some extra chest and triceps... [Read More Of This Article]
Hamstring Stretch Lies and Myths
Did anyone else have that specially constructed “President’s Fitness Test” box to test (and to quote presidentschallenge.org) “This activity measures flexibility of the lower back and hamstrings.”
I’m not going to crap on middle school gym class, or even the president’s fitness test. ... [Read More Of This Article]
One Reason Beats One Hundred Excuses
I have to make a confession. I haven’t been myself in the gym over the last 3-4 months. There are glimpses of old Joe – when I could flip the crazy switch and get after it – but he looked like a lifter of the past.
This Saturday I had to do some serious reflection. Thinking about it…I had a hundred excuses on... [Read More Of This Article]
Exercise For Leg Strength and Hip Mobility
I received a question on how to keep the hips healthy during the course of a regular workout.
Here’s one way:
Offset Reverse Lunge With Added Range of Motion
What an ugly exercise name….Let’s just call them “No tipsy, plus stretchy, lungeys”
Added ROM for longer eccentric plus concentric phases
Added... [Read More Of This Article]
How To CORRECTLY Load the Abdominal Plank
I flipped through my facebook page the other day. It was a typical mix of too political, awesome, funny, sad, and weird. The usual.
Mixed in those bits of life was a catchy heading: “300 lb plank!” I was hoping for this….
“Damn you got me, now I have to click on this video” I thought to myself. I... [Read More Of This Article]
Is Your Body Glued Together? Test Exercise
Yesterday I explained the “The Dirty Secret of Lifting and Speed Training.”
In summary, you could be leaking energy and force while not even realizing it. Each lift needs to be looked at as a full body exercise to find the problem.
Here’s one movement to test the general control of your body:
Controlling Through The Dead... [Read More Of This Article]
The Dirty Secret of Lifting and Speed Training
All of training has a dirty little secret.
Are you ready for this? Sitting down? Well hold on because here it is:
There is more to an exercise than meets the untrained eye.
Now you might be thinking. “Duh, I get that. That’s like saying Bear Grylls doesn’t just drink urine.”
However, I have to assume its a... [Read More Of This Article]
Upper Body Muscle Construction
Upper body “building” sound so eh. I like to name it after something more manly! Mustache? No, CONSTRUCTION.
I posted this image on the Synergy Fan Page and asked followers to guess what it was. I quickly learned 99% of my followers are perverts.
It’s not dog turd or something that you do weird things to yourself... [Read More Of This Article]
Full Pull Up Video Guide
I like to get a little weird with my pull ups. It’s challenging and a great way to build upper back and arm muscle.
Pull Up Benefits
Increased relative body strength
Great upper back builder
Easily done almost anywhere
Don’t let your shoulder blades travel all over the place (see form video below)
Proper pull... [Read More Of This Article]
How to Be A Total BadAss
This is the video you all have been waiting for!
Guaranteed, instant bad-assery.
You saw that coming though, right?
- Joe Hashey, CSCS –
Read More →
Cool exercise to build hand strength and fix elbow pain
Four months ago I started getting some pain in the upper forearm and elbow when squeezing the bar to bench press.
I was angry.
Knick nacky pains are stupid. I hate to have my lifting screwed up by stuff like that – but I also knew it was my fault….so I couldn’t be too mad .
Turns out the problem was that my forearm/hand... [Read More Of This Article]
Get Stronger and Faster – Hip Extension Exercise
A MAJOR mistake is only training the posterior chain by flexing at the knee, for example the leg curl. You need to also train the hip extensors to be a strong and powerful human!
Here’s the first exercise in the progression, the hip extension. Start from the ground, then move to single leg, then shoulders elevated, then up to the... [Read More Of This Article]
16 Leg Building Sled Exercises
Sleds are used EVERY SINGLE WEEK WITH EVERY SINGLE MEMBER of Synergy Athletics. Everyone from middle school athletes to our 65 year olds use the sleds for exercise.
Why use sleds?
No Eccentric Loading (recovery)
Less delayed onset muscle soreness(DOMS)
General Physical Preparedness (GPP Article)
Carryover exercise for athletes
Do... [Read More Of This Article]
6 Tips To Big and Strong Legs
In high school, I worked out with my buddy Dan. Dan ALWAYS wore wind pants to the gym. He was petrified to show off his skinny legs. He’d rather wear wind pants and worry about upper body.
Our current lifter, crazy Jeff, is the same way. He actually has bigger legs but is mentally screwed up about wearing shorts. We busted... [Read More Of This Article]
How to Squat Stronger With Accommodating Resistance
As you descend into your squat, the levers and angles on your body naturally change. The bottom position of the squat is when you are at the mechanical disadvantage – meaning it is the position in which your body must overcome the toughest angles/levers.
Therefore your overall squat is limited to what you can drive out of the bottom. ... [Read More Of This Article]
Best Bench Press Breathing Tip
How do you breathe during the bench press exercise? You have a few options:
I don’t know, I just do it
I do it wrong
I do it right
Most people fit into category #1, but that’s a HUGE mistake. If you are not creating tension in the correct area of your body, then you are unstable and the lift will fall off.
Check out the... [Read More Of This Article]
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