Assisted Flexibility - 2 Techniques That You Can Implement to Assist You in Getting a Better Stretch

Having flexibility can enhance your strength and conditioning program drastically. With greater flexibility you can achieve a fuller range of motion in certain lifts and movements to further challenge your muscles to develop for greater performance and appearance. You can also drastically reduce the risk of injury from a muscle being pulled or strained. Check out these 2 tips that you can use to ensure you get a greater stretch in your fitness program.

1. Statically Stretch After Showering: Yes, its true. You always get a better static stretch when the muscle is warm. Its much harder to get a full range static stretch of the muscle if it is cold. Always warm up to perform a static or holding stretch after a workout or after the muscle is warm. The greater blood flow within the muscle makes it more limber allowing it to expand a greater length.

2. Use A Rope Or Towel To Assist You: That's right, if you like the assistance of another person, but generally refrain from stretching because you don't have someone to help you then this is the perfect solution. Use either a rolled up towel or rope to help you stretch your shoulders and hamstrings by using the looped end of the towel or rope to pull you towards the ends of your extremities. For instance, if you sit on the ground in the hurdler stretch position throw the loop around the end of your foot and pull yourself down with the ends of the rope or towel to increase your range of motion. You will find this to be a great hamstring stretch. From here just get creative with coming up with different ways to stretch other areas of your body by targeting the joints.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Push-Ups - 2 Tips to Triple Your Number of Push-Ups in 3 Weeks!

So you are wondering how to increase the number of your push-ups by 3? I'm going to give you a rather simple formula that you can follow that will definitely allow you to do this rather quickly.

Tip 1: The very first thing that you need to do in order to figure out how to improve your total number of push-ups is to test yourself to find out how many you are capable of doing. You'll want to do as many as you can to failure. I'm going to assume that your technique is sound and that you have a legitimate test and knowledge of your true number. Make sure that your range of motion is full and that there is NO cheating during the test. So once you have your number now its time to move on to improving it!

Tip 2: For the sake of argument lets say that the most you are capable of doing is 10. So the magical number that we have to work with is 10. Now from here on out you will practice your push-ups 2 to 3 times a day everyday of the week! Yes, I said 2 to 3 times a day everyday. Now we have determined, for the purpose of this article, that the most you can do is 10. So every time you go to practice your push-ups you won't do 10, but rather only about 5 or 6. Now this is the secret because by doing this you are not training the muscle to failure and you are only doing a single set. The key here is that you will be doing this single set of 5 or 6 reps 3 times a day! This means that the volume of your push-ups are ranging between 15 and 18 per day! By now you probably see where I'm going with this. After about a week you'll find that practicing your set of 5 or 6 will become easy so this is where you'll want to start to practice more like 7 or 8 up to 3 times a day. From here you will eventually be able to practice 10 or more multiple times a day. This is where your overall number can be tripled or more in such a short period of time.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell - A Great Supplemental Tool For the Powerlifter!

Most of the powerlifters that I have spoken to primarily include 3 big lifts into their program. The usual bench-press, back-squat, and deadlift are all 3 staples of the powerlifting culture. They may include other side or additional lifts like RDL's and pull-ups, but they generally have a fix on the main 3.

If you are a powerlifter and are curious about what a kettlebell is then I will explain. It is basically a cast-iron cannonball with a metal handle attached to it. They come in many sizes ranging from 8.8 lbs. all the way to 105lbs.! The bell is a great tool for building strength due to its unique shape. The shape of the bell causes your body to counter-react to it in order to stabilize the bell because it is always pulling away from your body. This stabilization is quickly amplified when utilizing this tool in certain lifts that really challenge your body causing it to adapt quickly.

The bell can readily be incorporated into your program and the technique of some primary lifts can be learned quickly. Its a very dynamic way to train the body and certain lifts are quicker and more explosive type lifts to execute when using the bell. This is also a benefit because it not only assist you with tremendous strength from stimulating the stabilizer muscles, but it also helps by increasing your range of motion and flexibility! The bell is also very hard to handle because of its shape. You will quickly find that by using the same weight kettlebell at the same weight as you may use a dumbell is completely different. The kettlebell is much harder to handle than the dumbell even at the same weight.

To further enhance your powerlifting program include the kettlebell into your program before your next event. This is a device that will absolutely make the difference in your program. Don't wait, learn and apply!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!