How Much Lb Can A 5 Uears Old Boy Lift The 5 Most Effective Exercises and Training Techniques That’ll Get You Kicked Out of a "Normal" Gym

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The 5 Most Effective Exercises and Training Techniques That’ll Get You Kicked Out of a "Normal" Gym

The most effective exercises and training techniques are those that push your body to its limits…activate more muscle fibers, challenge your balance and determination, and push your strength to the limits!

Surprisingly, they can even kick you out of a gym! (not that I know this from personal experience or anything…)

These top 5 techniques are among the BEST for achieving the goals they are targeted for. Use them wisely!

1. Lockout partial squats

This exercise will draw the ire of any self-respecting gym owner, especially one who hasn’t invested in quality, high-weight Olympic bars.

Why? Because when you do this exercise with really heavy weight (as you should for maximum efficiency), your standard “el-cheapo” Olympic bar will bend and bend PERMANENTLY.

If and when gym management sees bent bars and you’re the only one using really heavy weight on them…well, you get my drift.

So how do you do Lockout Partial Squats? They’re pretty simple – basically, you place the safety rails on the rack just below the very top of your squat. Then place the crossbar on those rails. Then put on a LOT of weight (you can warm up with what you would normally do for a one-rep max).

Once the bar is in place, step under, place it on your back, then complete the lockout. So simple!

I use the lockout squat as a static hold, stand up with it and then just support the weight at the top – I use 950 lbs on the bar (10 plates on either side) using a bar rated at 1500 lbs. As you can see, I’ve learned my lesson on bending bars!

2. Circuit training for fat loss

This is a training technique that is truly AMAZING for fat loss. It will speed up your metabolism like nothing else. So why will they kick you out of the gym?

First let me tell you how it works…

In the simplest terms, you’re doing your regular weight training, but instead of resting completely between sets (eg, do a set of 8 reps rather than sitting on a bench for a minute doing nothing), you’ll be doing 30 to 40 seconds of moderate-intensity cardio.

Here’s what it would look like:

1 set of 8 bench press reps

40 seconds of running on the treadmill

1 set of 8 bench press reps

40 seconds of running on the treadmill

1 set of 8 bench press reps

40 seconds of running on the treadmill

1 set of 8 bench press reps

40 seconds of running on the treadmill

And so on, until the end of training…

It’s actually deceptively simple and seems relatively easy…but let me tell you, when you do this in a regular workout, you’ll be amazed at how much it revs up your metabolism.

So why will this technique get you kicked out of the gym?

Well, as great as this technique is, it requires you to go back and forth between weights and cardio equipment. To do this (and this is usually only a problem if you train in a busy gym) you must also request a weight training area and a cardio machine. Most gyms frown on this sort of thing, especially during busy times. Chances are your cells will disappear as soon as you move away from them.

Luckily, that’s easy to fix with a simple modification! Instead of using a cardio machine, you can jump rope, step up and down on a bench or stairs, or you can run in place.

3. Power Cleans or any Olympic lifting in general

If you go to Bally’s, or another similar type of machine-oriented commercial gym, and start doing Power Cleans (or any Olympic lifts) in full view of any of the “supervisors” or trainers, chances are you’ll be asked to stop (be you’re there!).

Why? Responsibility. Look, if you know what you’re doing and know how to do the exercise safely, that’s one thing.

But another person watching you do the exercise (who probably isn’t experienced enough to do it safely) might just decide to try it and get hurt.

And, of course, when that person drops that weight on their foot or sprains their back, they’re going to sue Bally’s, which is what Bally’s is really worried about here.

The thing is, Power Cleans and Olympic lifts are great for building explosive strength. They are NOT dangerous at all when taught properly and under professional supervision. In fact, injury rates in competitive weightlifting are actually much LESS than even something as simple as running!

It’s all about proper instruction.

4. Reverse treadmill for running and walking to fire up the quads

You may know this now, but the treadmill can actually be a great tool for building muscle… it’s just not immediately clear how.

You see, if you have stubborn quads, part of the problem is probably blood flow. Most lagging muscle groups correlate with poor blood supply.

Think about it this way…which of your body parts are the easiest to pump up? Which one is the hardest to pump? Now which ones are the easiest to develop? I can tell you with near certainty, your muscles that pump the easiest are also the muscles that develop the easiest.

Back to the treadmill. Most people face forward when using a treadmill, which is fine… even encouraged, if you will.

But turn around and run or walk on the treadmill facing BACKWARDS (and set the machine to a high incline) and you’ve got yourself a workout that will simply fire up your quads more than you’d believe.

And in the process of this burn, you’re pumping more blood into your quads than you can with almost any other exercise. This dramatic increase in blood flow will actually help improve overall circulation in the quads, which will aid in future muscle growth.

Very effective stuff.

So why might this training technique get you kicked out of the gym?

Well, standing backwards on a treadmill increases the overall overall risk of even using a treadmill. This is why you MUST keep a firm grip on the rails while running or walking on them. You should, at all times, be able to immediately lean on the rails and get off the harness.

But most gyms don’t have this level of trust in their members. Even a perfectly safe and effective technique like this can fall under the “different = bad” argument.

Here’s the thing…when you have a firm grip on the rails while using this technique (and you can step out at any time), I think it’s actually SAFER than running FORWARD on the treadmill!

5. Deadlift

The deadlift is one of my favorite exercises…there is something so satisfying about grabbing a really heavy bar and lifting it off the ground. There is no middle ground…you either pick it up or you don’t. And the crazy thing is, I almost got kicked out of more than one gym for plain old deadlifts!

The first time was at the gym in Ft. Lauderdale. I was deadlifting, minding my own business, not hitting the bar or dropping it or anything like that, when a chaperone came over and said,

“I’m sorry. We don’t allow deadlifts in this gym. They make too much noise.”

And I actually felt sorry for the poor guy who had to come and tell me this… I could tell by the look on his face that he knew what a stupid rule and stupid reason it was, but he had no choice but to enforce it.

(Apparently the cafe on the first floor below didn’t realize the GYM was upstairs when they opened and would keep complaining about the noise…)

So I asked him, “How about I only do deadlifts, but I don’t put the weight on the ground between reps AND I’m going to be very gentle when I lower it at the end of the set. You won’t hear a peep.”

I demonstrated a set of continuous tension deadlifts (which are an AWESOME deadlift variation, by the way… you’re doing the exercise but never letting the weight plates touch the ground between reps… VERY hard to do with heavy weight ).

He looked suspicious but said it was fine and I could finish training for the day without getting kicked out.

The second time was at Gold’s Gym in Nassau, Bahamas. On this occasion I was doing heavy singles – still not lowering the weight or lowering it. Then, between sets over the speakers, I hear…

“Please don’t drop the weights on the floor…it’s a distraction to the other members of the gym.”

So I’m still thinking, hey, I’m not putting the weights on the floor. I just lower the bar by doing heavy singles. So I continue on and AGAIN I hear through the speakers (now in an EXTREMELY snotty voice)…

“Gym users who drop weights on the floor will be asked to leave the premises.”

Disgusted, I unloaded the bar, set the safety rails on the nearest rack to just below the lockout position, put 10 plates on either side, and then proceeded to curl the ever-loved [email protected] from that bar with lockout partial squats from example #1 in this article …

Just kidding! I really only used 9 plates… 🙂

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