When most people think of leg and butt exercises they think along the lines of lunges, squats and dead lifts. Doing sprints will give you great results while building your lung power. Now if you enjoy these drills then keep doing them, but try adding sprints to your routine and see what happens to your backside. Let me explain how sprinting can create an amazing looking butt in no time.
What is the Gluteal Fold???
The gluteal fold is the area where the butt meets the hamstring. If you have a well developed glute-hamstring area there would be a smooth transition between these two muscle groups. A person with less development would almost be able to hold a pencil at the junction between the hamstring and butt muscles.
Sprinting will develop this area!!!
It will amaze you how sprinting will develop definition and firm up the gluteal fold. An added benefit is that sprinting builds proportionate muscles in the legs, hips and of course the butt. I always teach sprinting over leg exercises and long-distance running. Sprinting will build definition and tone the lower body better than resistance training. Not to mention it burns more fat as well!!!
Sprinting is mainly powered by your Gluteus Maximus!!!
Jogging doesn’t work this muscle to any great extent. Sprinting does a much better job at engaging this muscle hard. The glutes are the largest muscle in the body, therefore it requires a more explosive intense movement to contract this muscle hard. Sprinting involves several quick HARD contractions that really firm up this muscle.
In my new manual Building Body Power I devote several pages to the development of a nice butt & pair of legs which involves Sprinting and other exercises as well.
Stay Strong
Jim Brassard
NEW!!!! Building Body Power
Combat Fitness: Exercises of the Iron Man
Martial Arts Seminars
Articles
Thursday, July 24, 2008
Sprinting for Nice Legs & Sext Butt!!! Part 2
Sprinting for nice legs & Butt!!! Part 2
Some tips for sprinting
Relax your shoulders while sprinting. Most tend to shrug their shoulders up while sprinting. If the shoulders start to rise, your hips will lock up a bit. This will but the brakes on sprint. Also you will begin to notice overtime your feet will be barley contacting the ground for more than a split second. That’s what you want!!!
Other benefits of Sprinting
Sprinting will create metabolic changes in your body. Research shows that high intensity exercise will burn calories long after your done working out. Sprinting also increases your ability to increase HGH. Human Growth Hormone is your body’s natural fat burning hormone. Low intensity exercise won’t cause your body to increase HGH release.
Note: Don’t worry that sprinting will build enormous thighs & butt. It will create good tone & definition in a natural way. Stars like Jennifer Garner and Jessica Biel include sprinting in their workouts regularly.
Stay Strong
Jim Brassard
P.S. Please bounce this E-mail over to any of your friends that might find this info useful.
NEW!!!! Building Body Power
Combat Fitness: Exercises of the Iron Man
Martial Arts Seminars
Articles
NEW!!!Combat Fitness & Building Body BLOG
Some tips for sprinting
Relax your shoulders while sprinting. Most tend to shrug their shoulders up while sprinting. If the shoulders start to rise, your hips will lock up a bit. This will but the brakes on sprint. Also you will begin to notice overtime your feet will be barley contacting the ground for more than a split second. That’s what you want!!!
Other benefits of Sprinting
Sprinting will create metabolic changes in your body. Research shows that high intensity exercise will burn calories long after your done working out. Sprinting also increases your ability to increase HGH. Human Growth Hormone is your body’s natural fat burning hormone. Low intensity exercise won’t cause your body to increase HGH release.
Note: Don’t worry that sprinting will build enormous thighs & butt. It will create good tone & definition in a natural way. Stars like Jennifer Garner and Jessica Biel include sprinting in their workouts regularly.
Stay Strong
Jim Brassard
P.S. Please bounce this E-mail over to any of your friends that might find this info useful.
NEW!!!! Building Body Power
Combat Fitness: Exercises of the Iron Man
Martial Arts Seminars
Articles
NEW!!!Combat Fitness & Building Body BLOG
Wednesday, July 2, 2008
Bruce Lee Training Secrets Part 2
Here’s Part 2 Bruce Lee’s Training Secrets…..
One of the most important part to Lee’s overall physique was his regular cardio workouts. He was a great advocate of running as the best form of cardio.
But it wasn’t steady state running he did, he practiced intervals while running his 4 miles a day.
That’s to say he would sprint every couple of minutes or so and even jumped over things along the way.
This is just one of his secrets to losing fat while getting lean.
To get ripped you need to burn fat WHILE building muscle. You can do this with high reps with lower weights; and of course the perfect weight is that of your own body. An example would be do to 3 sets of 25-50 Hindu-Pushups so your burning fat while building muscle AT THE SAME TIME!!!! Of course squatting (and lots of them) will do the job even better.
Lee pushed himself past the threshold often to burn fat reserves and gather oxygen from wherever it can to fuel the muscles, and trained his abs DAILY.
Tip: If you want to have visible abs you need 10% or lower body fat which can easily be achieved with a combination of sprints and bodyweight cals. I’m a strong believer in combining the two for the fastest gains in fat lose and building muscle.
In both Combat Fitness & Building Body Power I outlined a combination of these methods that I’ve been teaching for years with unbelievable results.
Here’s one to get your feet wet.
Sprint HARD for 10-15 seconds.
Then do 25 Pushups
Sprint again for 10-15 seconds.
Then do 25 sit-ups
Repeat for 20-30 minutes. Do this 3-4 times a week and your clothes will be falling off within days and you’ll get a taste of Bruce Lee type training.
Stay Strong
Jim Brassard
NEW!!!! Building Body Power
Combat Fitness: Exercises of the Iron Man
Martial Arts Seminars
Articles
One of the most important part to Lee’s overall physique was his regular cardio workouts. He was a great advocate of running as the best form of cardio.
But it wasn’t steady state running he did, he practiced intervals while running his 4 miles a day.
That’s to say he would sprint every couple of minutes or so and even jumped over things along the way.
This is just one of his secrets to losing fat while getting lean.
To get ripped you need to burn fat WHILE building muscle. You can do this with high reps with lower weights; and of course the perfect weight is that of your own body. An example would be do to 3 sets of 25-50 Hindu-Pushups so your burning fat while building muscle AT THE SAME TIME!!!! Of course squatting (and lots of them) will do the job even better.
Lee pushed himself past the threshold often to burn fat reserves and gather oxygen from wherever it can to fuel the muscles, and trained his abs DAILY.
Tip: If you want to have visible abs you need 10% or lower body fat which can easily be achieved with a combination of sprints and bodyweight cals. I’m a strong believer in combining the two for the fastest gains in fat lose and building muscle.
In both Combat Fitness & Building Body Power I outlined a combination of these methods that I’ve been teaching for years with unbelievable results.
Here’s one to get your feet wet.
Sprint HARD for 10-15 seconds.
Then do 25 Pushups
Sprint again for 10-15 seconds.
Then do 25 sit-ups
Repeat for 20-30 minutes. Do this 3-4 times a week and your clothes will be falling off within days and you’ll get a taste of Bruce Lee type training.
Stay Strong
Jim Brassard
NEW!!!! Building Body Power
Combat Fitness: Exercises of the Iron Man
Martial Arts Seminars
Articles
Monday, June 30, 2008
Bruce Lee Training Secrets-Part 1
Bruce lee is one of the legends of fitness. Many people aspire to such greats, but most fail.
Before we get to some of his training secrets, let’s look at some of very little known feats of strength & speed he acquired.
He could hold the V-sit position for up to 30 mins.
He could do 2 finger push-ups with ONE arm.
Bruce’s striking speed from about 3 feet away was five hundredths of a second.
He could do 50 one armed chin-ups
As a show if his speed he would steal a coin from the hand of a participant before they could close it AND replace it with a different coin.
He could thrust his fingers through unopened cans of coke. Cans were made of steel back then!!!
During the shooting of the Green Hornet series that had to SLOW HIM UP, because he looked like a special effect.
So how did he train????
Bruce lee was always experimenting with his workouts. That’s the main reason he was always at the top of his game. He invested in reading up on new techniques both in strength training and the martial arts. In a bio I once saw on his life they showed his library which contained 3000 BOOKS, most of them HIGHLIGHED.
To put this into perspective I use to train a Doctor who was also a Harvard Professor. I asked him how many books he had to read to get where he is now. His answer was 400 to 500. Nough said!!!
His muscles were constantly kept guessing and his workouts stayed varied and scientifically sound. He was a particularly supporter of “Static Contraction”, which involves pushing or pulling against immovable objects. And tension movements which I included some in Building Body Power.
More on Bruce Lee later in part 2.
Stay Strong
Jim Brassard
NEW!!!! Building Body Power
Combat Fitness: Exercises of the Iron Man
Martial Arts Seminars
Articles
Sunday, June 29, 2008
Muscle Building By Earle Liederman
I just received a book printed in 1924 written by Earle Liederman a famous strength trainer of that day. One of his first pupils was a man named Angelo Siciliano; you might remember him as Charles Atlas.
In his book “Muscle Building” he writes….
“There’s probably a time in everyone’s life when he wishes he were stronger, and had more skill and endurance. This may first make itself known in boyhood, in an argument with the school bully, or it may not come up until middle age, when a man realizes he is slipping backward. If you ask a 100 people if they would like to double their present strength, you would probably receive one hundred answers in the affirmative, for the answer is revealed in the Bible Adage, “The Glory of young men is their Strength.”
Those words are as true now as they were then…..
The more you increase your strength, the more you increase your health.
It’s just that simple!!!!
Jim Brassard
Combat Fitness
Building Body Power
Mag - 7
Combat Power
Are you Cooking your O
In his book “Muscle Building” he writes….
“There’s probably a time in everyone’s life when he wishes he were stronger, and had more skill and endurance. This may first make itself known in boyhood, in an argument with the school bully, or it may not come up until middle age, when a man realizes he is slipping backward. If you ask a 100 people if they would like to double their present strength, you would probably receive one hundred answers in the affirmative, for the answer is revealed in the Bible Adage, “The Glory of young men is their Strength.”
Those words are as true now as they were then…..
The more you increase your strength, the more you increase your health.
It’s just that simple!!!!
Jim Brassard
Combat Fitness
Building Body Power
Mag - 7
Combat Power
Are you Cooking your O
Charles Atlas & Animals
I have another Atlas video to share with you. It’s how Charles Atlas developed his training methods by observing the animals at the zoo. This was after he tried weights but had no progress.
For those of you who are in the combative arts, this might be of interest to you. We study the way the animals of the wild fight, incorporate what is applicable to the human body and use it to defend ourselves.
But, if we also take a lesson from Atlas and use these movements to develop incredible strength we can not only be much healthier, we can also be better at our arts. I personally believe this was part of the teachings of the old masters, but has been forgotten due to so called advancements in weight training. Curiously, Atlas also taught fighting arts in his courses such as Karate, Boxing and Wrestling. Hmmmm!!!!
Many of the “old time” strong men, not just Charles Atlas acquired freakish strength with little or no use of any weights whatsoever. They knew what the Bulgarians have discovered thru high-tech experiments. That it’s only thru moving your body thru space that the proper hormones are released that result in greater strength and fitness.
Here are some feats of strength that Charles Atlas was able to perform,
· He could do over 30 chin ups.
· Saved a rowboat full of people who had lost their oars and were stranded in a storm. He swam a mile out to them, tied a rope around his waist and towed the boat to shore.
· Could do 70 deep knee bends (Hindu-squats) with a 125lbs person on his back.
· Pulled a 144,000 pound train 120 feet!!!
· Could pull 5 cars for one mile.
· Won a "Most Perfectly Developed Man" contest at Madison Square Garden in 1922.
Click on the video link to find out how much he weighted before he became a 180lbs Superman.
http://www.youtube.com/watch?v=fAoGK3n_dOc
Stay Strong
Jim Brassard
Building Body Power
Combat Fitness: Exercises of the Iron Men
Mag - 7
Combat Power
For those of you who are in the combative arts, this might be of interest to you. We study the way the animals of the wild fight, incorporate what is applicable to the human body and use it to defend ourselves.
But, if we also take a lesson from Atlas and use these movements to develop incredible strength we can not only be much healthier, we can also be better at our arts. I personally believe this was part of the teachings of the old masters, but has been forgotten due to so called advancements in weight training. Curiously, Atlas also taught fighting arts in his courses such as Karate, Boxing and Wrestling. Hmmmm!!!!
Many of the “old time” strong men, not just Charles Atlas acquired freakish strength with little or no use of any weights whatsoever. They knew what the Bulgarians have discovered thru high-tech experiments. That it’s only thru moving your body thru space that the proper hormones are released that result in greater strength and fitness.
Here are some feats of strength that Charles Atlas was able to perform,
· He could do over 30 chin ups.
· Saved a rowboat full of people who had lost their oars and were stranded in a storm. He swam a mile out to them, tied a rope around his waist and towed the boat to shore.
· Could do 70 deep knee bends (Hindu-squats) with a 125lbs person on his back.
· Pulled a 144,000 pound train 120 feet!!!
· Could pull 5 cars for one mile.
· Won a "Most Perfectly Developed Man" contest at Madison Square Garden in 1922.
Click on the video link to find out how much he weighted before he became a 180lbs Superman.
http://www.youtube.com/watch?v=fAoGK3n_dOc
Stay Strong
Jim Brassard
Building Body Power
Combat Fitness: Exercises of the Iron Men
Mag - 7
Combat Power
Combat Fitness Ab Test
A great test to see if you have a strong core is the trunk-stability push up (superman pushup). Most people think it’s just a matter of doing sit ups or what not, but the core also includes the lower back as well. This drill requires the whole mid section to work together, thus being a better choice when you want to work those abs.
Lie face down on the floor and instead of putting your hands under your shoulders, slide them forward until your hands are in line with your forehead. Now try and push yourself up. If your back can stay perfectly straight, you have a very solid core.
But if you had to contort your torso to push up your body, then try again but keep you hands in line with your chin. If you can do the push up perfect in this position your core is average. Here’s a video to help you……..
http://www.youtube.com/watch?v=GP7Uufq5HRc
If you keep practicing this exercise, you will develop stronger abs more than sit ups will produce.
Stay Strong
Jim Brassard
Combat Fitness
Mag – 7
Building Body Power
Combat Power
Lie face down on the floor and instead of putting your hands under your shoulders, slide them forward until your hands are in line with your forehead. Now try and push yourself up. If your back can stay perfectly straight, you have a very solid core.
But if you had to contort your torso to push up your body, then try again but keep you hands in line with your chin. If you can do the push up perfect in this position your core is average. Here’s a video to help you……..
http://www.youtube.com/watch?v=GP7Uufq5HRc
If you keep practicing this exercise, you will develop stronger abs more than sit ups will produce.
Stay Strong
Jim Brassard
Combat Fitness
Mag – 7
Building Body Power
Combat Power
Subscribe to:
Posts (Atom)
