Bar Brothers System Exercises Review

1
Bar Brothers System Review

• The first step is creating the plan, the second
  is sticking with it, but that's another article.
  For now lets focus on putting a workout schedule
  together. Plan - Break down your weekly schedule
  and see where you can fit in a workout and will
  be happy to do it. - Decide what exercise you
  will do e.g 30 minutes of cardio followed by 30
  minutes weights or just weights or just cardio. -
  Devise your weights programme to get rid of
  manboobs you will obviously have to do chest
  exercises if you check my site there will be a
  chest programme for you weather you are beginner
  or advanced. - Make your cardio plan - find the
  types of cardio you think will be best for you,
  and weather you want to do your cardio with your
  weights or on separate days. - Commitment - you
  must dedicate yourself to sticking to your plan,
  you must make this a priority. Stick to your
  regimen for at least 1 month, the results you see
  after 4 weeks should be enough to keep you
  motivated and hopefully put a smile on your face.

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• Cardio/Aerobic Exercise Choose the type of cardio
  that you find fun for each specific day Weather
  you do your cardio on the same day as your
  weights or separately, you need to do about 30
  minutes worth Warm up you need to always warm up
  for at least 5 minutes stretching or light reps
  - Don't go crazy exercise at a moderate pace,
  dont rush, or take on to much weight. Always cool
  down for about 5 minutes, very similar to the
  warm up, light stretching. Weights You need to
  work out for 30 - 60 minutes with only a 60
  second rest in between sets. 30 - 60 minutes is
  the right amount of time to get a good workout.
  You may begin just working on the chest but
  pretty soon you will need to start doing total
  body workouts (upper and lower body and back) for
  a balanced development. In order to concentrate
  on specific areas and get a more effective
  workout (once you become more experienced) you
  will want to split your workouts e.g chest and
  biceps on Mon, shoulders and triceps on Wed, then
  chest and biceps again on Fri then shoulders and
  triceps again on Mon and just keep rotating.

3

• How often have you been at the gym and seen
  several people doing stomach crunches to tighten
  their abdominals? Most believe the more crunches
  you do, the smaller the waist. However, many will
  eventually have to stop because of back pain. The
  truth on stomach crunches no matter how many you
  do, you cannot do them and decrease your waist
  size without having a negative impact on the
  spine. In his latest article in Maclean's
  Magazine, Dr. Stuart McGill says it doesn't
  matter if the exercises are full sit-ups, bent
  knee sit-ups or crunches on a stability ball -
  they all will damage the spine. Dr McGill says
  that whenever you do a sit-up (as opposed to
  alternative core exercises), the spine is flexed
  into a position where damage to the spine occurs
  much sooner. According to his research, when you
  do a crunch or traditional sit-up, you generate a
  tremendous amount of unhealthy and damaging
  compressive forces on the spine. So, instead of
  doing crunches, try a variety of stabilizing core
  exercises. Here are five alternative core
  exercises to try. Bonus video and step-by-step
  instructions below.

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• Bar Brothers System Review Face the floor and
  support your body with just the feet and
  forearms. Be sure that your arms are bent and
  your elbows are right below your shoulders. Keep
  your butt just below shoulder level and hold that
  position for as long as possible. Turn on your
  side. Stack one foot on top of the other and
  place your elbow right below your shoulder with
  your forearm on the floor and your arm at 90
  degrees to your body. Keeping a straight
  alignment of the body, lift the body off the
  floor (with the exception of the forearm and
  feet). Hold this position for as long as possible
  and then repeat on the other side. Get on all
  fours on the floor. Stabilize your core and then
  lift the right arm (straight out in front of the
  shoulder) and left leg (straight back) to about
  shoulder height. Hold this extended position for
  about 3 seconds and then lower to the start
  position. Repeat with the opposite arm and leg.
  Do as many reps as you can. This is the same
  movement as a bird dog except you perform it on a
  stability ball. Your chest and abdominals are on
  the ball and hands and feet are on the floor.
  Lift the opposite arm and leg just as you did
  while doing the bird dog.
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