The L-sit Chin-up is a killer exercise with a movement that is borrowed from gymnastics. It helps strengthen the abdominal muscles, hip flexors, shoulders, back, biceps, and builds up your entire “core”. Your core strength involves all of the muscles of your abdominal region and back, and they are critical for supporting your spine and keeping your body stable and balanced during many different exercises and weightlifting movements. The stronger your core is, the better you will become at lifting weights and body weight exercises; plus you will reduce your risk of injury.
I just discovered the “6 Weeks to Superhero” series from T Nation and have really been enjoying them. It features Christian Thibaudeau, who is actually a bodybuilding coach. But, I think some of the lifting tips and training exercises would also work well for someone who just wants to get stronger and better that these 4 critical lifts:
For fun and science, I tracked my daily intake yesterday for my entire day of meals, snacks, and treats. I was quite surprised at the total calories and discovered that I really should be taking in about 1000 more calories. I already feel like I’m eating a ton of food every day. I eat steak, chicken breasts, lots of veggies, some fruit, snacks, and even have a small treat every night.
I now know that a single large-sized meal at McDonald’s is pretty close to my daily intake. So, I created this chart just to visualize the crazy comparison.
I know a lot of people struggle with push-ups. There are, of course, lots of ways to train your body to perform push-ups. Most people tend to focus on volume: Do more push-ups more frequently. This does work to some degree. I remember when I would just keep doing push-ups all day long, whenever I had a free moment. Just drop and do 10-20 quick push-ups. By the end of the day, I had done anywhere between 150 to 250 push-ups. It certainly helps.
But, my real breakthrough in push-ups came when I started experimenting with isometric push-ups. You’ll find a lot of variations of what people mean by isometric push-ups, but it basically involves doing push-ups very slowly and holding your body at different points in the range of motion. It creates constant tension in the muscles and builds up incredible strength. For mine, I started out with a goal of a 1-minute push-up: Take 30 secs to slowly lower yourself to the bottom of the push-up (do not rest on the floor) and then take 30 secs to push yourself slowly back up to the top of the push-up. Then I worked up to 2-min push-ups. A full minute to slowly lower down and another minute to slowly push back up.