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| 3 HABITS You Need to Break If You Want to GET RIPPED! |
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| As the fitness director of Men’s Health, I’ve seen a lot of guys sabotage their own muscle gain by making these common mistakes. Stop doing them now and see bigger results! Try these fixes in your next workout: | | | | Lifting Too Heavy. I know, this is counter-intuitive as hell. But big weights aren’t the first priority: your form is. That’s why in New Rules of Muscle I'll force you to slow down and nail every exercise position with stops and pauses to shock your muscles. You’ll get more growth out of lighter weights and prepare your body to attack the heavy weights when the time comes. | | Bicep Curl: Grab a pair of dumbbells and do a hammer curl to the top position with both arms. As you lower the weights, stop when your forearms are parallel with the ground and then slowly rotate your wrists from palm-in to palm-up and back five times. Lower the weights completely for 1 rep. Do 3 sets of 8 to 10 reps. This is just one of the killer bicep techniques in New Rules of Muscle. | | |
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| Long Ab Workouts. You should never need to do more than 15 minutes of core work. Why? Because every exercise can (and should!) force your abs into action. In New Rules of Muscle I use asymmetrical and unilateral movements to work the core with every exercise. | | Mixed-Style Incline Dumbbell Press: Lie on a bench set to a 30-degree incline, holding the dumbbells directly over your shoulders. Lower your right arm to your chest and press it back up; repeat. Next, do two presses with your left arm. Finally, do two presses with both arms at the same time. Do 3 or 4 clusters like that per set, 3 to 4 sets total. | | | | |
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| Cheating By Accident. Everyone thinks they know how to do a bicep curl, but it’s one of the most messed-up moves I see in the gym. In New Rules of Muscle you’ll learn how the kneeling position prevents you from the most common biceps cheat—rocking at the waist to create momentum. | | Kneel on both knees while doing your bicep curls. This one simple change eliminates cheating and concentrates completely on your biceps. You’ll quickly realize what your guns have been missing all along. | | | | | | I’ll show you how to use these techniques, plus others, in my new Men’s Health training program, New Rules of Muscle. My mix of traditional techniques paired with cutting-edge variations on core lifts has worked amazingly well for me and my clients, and I’m confident it will work for you, too! | | |
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