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  | The Best Exercises You've Never Heard Of Ebook | |
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 | |  | | E-book Category: Body, Fitness
E-book Title: The Best Exercises You've Never Heard Of
Author: Nick Nilsson
Book Description: When I Started Training, I Would Have Absolutely KILLED To Get Exercises As Powerful and Effective As The Ones I'm About To Share With You RIGHT NOW.
You Are About To Learn Exciting New Exercises That Will...
- Squeeze FAR More Results Out of Every Single Ounce Of Effort You're Already Putting Into Your Workouts Right Now
- Shatter Training Plateaus Like a Brick Through A Plate-Glass Window
- Develop and Work Your Muscles With Incredible Efficiency
- Push Your Overall Muscular Development To A Whole New Level
- Totally Eliminate Any Trace or Possibility of Boredom in Your Workout Routine
Abdominal exercises so focused, they'll leave you doubled over on the floor, grinning ear-to-ear. You'll have the rippling washboard abs that demand notice!
The abs are very rarely worked through their full range of motion. The traditional crunch or sit-up starts with your back basically flat, completely missing the arched-back range of motion. You will learn an abdominal exercise that looks like a sit-up and loads your abs like a sit-up but directly targets your abs from full stretch to full contraction, all with no back stress.
This exercise uses the biomechanics of the midsection to zero in on the abdominal muscles like a diamond-cutting laser beam. Plenty of trainers (even advanced) can only do one good set when they first do this exercise. If I could only do one ab exercise for the rest of my life, this would be it.
- Most ab exercises work from only one direction. For example, the crunch only works from the top down as you go through the range of motion. You'll discover an exercise that works the abs from 2 different directions at the same time, effectively DOUBLING the tension on your abs in one movement. And if you throw in a simple twist, you'll get tension in 3 different directions! Imagine the iron six-pack you'll develop from that!
- Want to learn an exercise that will increase your core strength so effectively that you'll feel stronger and more stable in practically every other exercise you do? This simple movement does just that. It strengthens the muscles that support your upper body and transfer force through your midsection. Strengthening these muscles can immediately boost sports and lifting performance tremendously.
Unique back exercises will build raw power
and etch extraordinary detail
- Learn three extremely rare versions of the barbell deadlift that will build your lower back and abs so tight and strong, your core will be practically bulletproof. And not only do these exercises work your back, the beautiful thing is, when you go back to regular deadlifts, your grip will be so strong you won't ever need to use straps again!
- Do you want the great results of a rowing movement but experience lower back pain whenever you do bent-over or seated rows? This exercise, done using two dumbells and an adjustable incline bench, takes every little bit of stress off your lower back, allowing you to concentrate on working your lats into oblivion.
- You'll learn variations of the chin-up that are so innovative, I guarantee you've never seen anyone doing them. I'm sure you'll get the same looks that I get when I do them, but the results speak for themselves. All the smaller, detailed muscles in your back that add that "finished" look to your physique will just jump right out at everyone and demand attention!
Get pecs that pop! Develop an upper chest you
could set a glass of water on!
- Want to know the secret exercise that will ensure you NEVER hit a bench press plateau again? The secret to a big bench lies not in your muscles but in your connective tissue. I was stuck at a 300 lb one rep max bench press for 6 years before I figured it out. In only 3 months after working at this exercise, I did that for 8 reps!
- Don't have access to a cable crossover station or a pec deck but still want a hard contraction to carve detail into your inner pecs? This simple dumbell exercise will do it (it's not flyes or bench press either). You can develop eye-popping striations across your chest even without those machines. All it takes is a bench and a dumbell.
- The traditional flat bench press doesn't allow you to maximize your true pec potential. The shoulders and triceps have a tendency to take over, limiting your pec development. To really build your chest, you need to open up and expand your rib cage. This simple positioning trick on the flat bench literally FORCES your chest into the optimum position, expanding your rib cage and throwing massive, muscle-blasting tension directly onto the pecs.
Thigh exercises so strongly targeted, they'll leave
you crawling on floor, waving goodbye
to chicken legs forever!
- You may have heard of the one legged squat before but you may not know of its incredible strength and muscle-building potential or how to unleash it. I'll give you a step-by-step how-to guide to this exercise that will leave you amazed at its versatility and power. You can use it to build raw strength, powerful muscle and incredible balance all at once!
- Ever used so much weight on an exercise that you permanently bent the bar? I've done it (don't tell the gym owner where I used to work out) and I'll show you exactly what exercise to use and how to use it with insanely MASSIVE amounts of weight. I have personally used 1055 lbs. (not a typo!) of raw free weight for this exercise at a bodyweight of 195 pounds. That's approximately 5 1/2 times my bodyweight! Imagine how light all your other weights will feel after that! And just imagine how much muscle and strength your body will pile on in response to this tremendous load!
- Are you tired of the traditional leg curl machine as your usual hamstring exercise? You will learn a unique exercise which uses nothing but your bodyweight that will leave even the most advanced trainer limping away from it with a smile. It's a fact that exercises that move your body instead of the weight activate more muscle fibers. This exercise throws nearly your entire bodyweight onto your hamstrings (though you can hold onto extra weight to add even more tension if that's not enough). It develops steel-cord hamstrings faster than any exercise I've EVER come across.
Develop incredible biceps that will drop jaws at 20 paces
- Speaking of bodyweight exercises, if you've ever had difficulty building your biceps, you'll appreciate this exercise. It's a variation of the pull-up that, when you add in the simple adjustment that I've come up with, throws 90% of the muscle-building tension of the pull-up onto your biceps. You'll never have a problem building your biceps again! Imagine the results you'll get from a bicep exercise done using almost your ENTIRE BODYWEIGHT!
- And if you thought using your entire bodyweight was impressive, want to try using double your bodyweight on a biceps exercise? I know how to do it and I'll show you how it's done. With this version of the barbell curl, you can literally feel your biceps bursting with growth when you're doing them. Beware: this one isn't for the faint of heart! At a bodyweight of around 200 lbs., I've done this exercise using 365 lbs! You won't believe the extarordinary, deep growth stimulus you'll feel in every inch of your biceps when you're done with this one.
- The cable curl is an excellent exercise but I know a way to do it that puts such a massive stretch on your biceps that you can nearly feel your fibers tearing. Putting a great deal of tension on the muscle in its most stretched position has been shown to greatly increase muscle growth. In fact, laboratory tests on cats have shown that under these conditions of tension and stretch, muscle hyperplasia (muscle fiber splitting) can occur. This means more muscle fibers!
We can't necessarily, of course, generalize these results to humans, but once you've felt the intensity of the stretch and tension you'll get from this exercise, you may start meowing and looking for a saucer of warm milk. I will walk you through the technique I use to put such a potent stretch on my biceps that I barely have the strength to scratch my nose when I'm done with it.
Shoulder exercises that will build you so wide,
you'll have to turn sideways when
you walk through doors.
- Shoulders need a shock? The Hang Clean and Press will make you sore for days! If you've always done strictly controlled movements, a little momentum may be just what you need to shake things up. As a bonus, your traps will never know what hit them. With some training at this exercise, you could be able to move more than your bodyweight from a dead hang at your thighs to arms-length overhead in 2 quick movements! You'll develop incredible power and explosiveness in your shoulders and in all your pressing movements when you learn the techniques that I will show you.
- The Deltoid muscles of your shoulders thrive on continuous tension. Ordinary dumbell presses don't provide this continuous tension. This little-known variation of the dumbell shoulder press (it was a favorite of the late, great trainer Vince Gironda) can nearly double the tension you place on your delts for the same amount of reps. In fact, you may even find you can do more reps with the same weight you would normally do for shoulder presses when doing this exercise. Double the tension for more reps? Picture the results you'll get from that!
- Have you ever had a shoulder injury? Perhaps a problem in your rotator cuff? Training injuries in your shoulders can be devastating. You often must lay off training your upper body completely for months at a time. There are a number of exercises you can do to protect your shoulders from this type of injury but you normally must do several of them in order to completely work the rotator cuff area. This exercise changes that. It combines the mechanics of the three major planes of movement that the standard rotator cuff exercises work into one timesaving movement. No more excuses for not protecting your shoulders! The best part is, you can even increase your bench press by 20 pounds or more in only 3 weeks by working this exercise regularly!
Exercises that will build rock-solid, sleeve-bursting triceps
- To demonstrate the power of this exercise for building your triceps, straighten your arms out tightly and try to force them behind your back as far as possible. Feel the squeeze on your triceps? This is the most highly contracted position the triceps can get into. Now imagine adding 100 lbs of resistance to your triceps in that position! The contraction you feel will be the most intense you've ever felt in your triceps (possibly in any muscle) in your life.
How is this done? I'll give you a hint. You use the pec-deck.
- As I've said before, bodyweight exercises activate more muscle fibers than traditional weight exercises. The problem for advanced trainers can be in finding movements that are challenging enough to spur muscle growth. Not only is this stretch-position exercise for your triceps as challenging as you want it to be, it can be done pretty much anywhere. By simply adjusting your body position it can be easy enough for a total beginner or hard enough to challenge an Olympic-caliber athlete.
- Combine this bodyweight stretch-position exercise with the previous contracted-position exercise and your triceps will, quite frankly, EXPLODE with new growth! You'll be hitting your triceps full force from complete stretch to peak contraction. And the soreness you will feel from this combo the next day will give you yet another reason to curse my name!
Work your traps from top to bottom, in ways
you've never even dreamed of.
- The trapezius muscles of the back and neck give your body a rugged, powerful appearance along with helping to support the neck and spine. Well developed traps command attention!
- You need to know what it takes to fully develop your traps. All too often, your grip gives out before your traps are fully worked. You will learn an easy way to completely eliminate your grip as a limiting factor in the shrug. In fact, you traps may be capable of moving more than DOUBLE or TRIPLE the weight you're using now and you don't even know it!
- Almost nobody works the middle and lower traps directly yet these two areas make up 2/3 of your trapezius muscle mass. Learn how to target these areas for total trapezius development. A complete stranger actually stopped me once to ask me how I got my middle back to look like that. I'll tell you my secret!
The secrets to building great calves
no matter what your genetics.
- Have trouble building your calves? This is one of the most common complaints trainers have about their physiques. I know I had that problem for a long, long time. I actually got so discouraged at one point that I gave up training my calves completely for almost 2 years! Nothing ever seemed to work. Those days are over. These exercises work.
- I have developed a breakthrough calf exercise that can be done anywhere with only your bodyweight yet will still torch your calves more than you can imagine.
Here's how it works:
For the most complete contraction of the calf muscle possible, you must take it through its full anatomical range of motion under tension. No calf exercise I've ever encountered did this so I took all my biomechanical and anatomical knowledge and all my exercise experience and applied it to this problem.
And let me just tell you, it works. The incredible exercise I will teach you starts off with a huge stretch that is far beyond any calf exercise you've ever done, takes you through the full standard range of motion of the calf, then finishes with a full contraction that must be felt to be believed! All under continuous tension. And that's only the first rep!
- Next, you will learn an exercise for the soleus (the calf muscle that lies underneath the major, visible gastrocnemius), done using a bench press machine and an adjustable incline bench, that is so effective you'll never want to go back to the seated calf raise machine ever again. Utilizing principles of biomechanics, this exercise places your soleus in the position where it can achieve its maximum possible contraction. There is simply no physical way to get more of a contraction. Your body position even helps flush away lactic acid, allowing you to continue your sets for far longer than in regular calf raise exercises. The combination is truly unique and revolutionary.
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