Underdog Strength

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Safety Bar Front Squat - One of the Best Exercises for your Lower Body

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Want to get in the best shape of your life? I have a 2 HUGE ANNOUNCEMENTS!!! 👉My new Online Coaching Page is now live at underdogstrength.com/coaching (bio) AND 👉I’m offering a 33% Discount if you sign up before next Friday (June 15) - If your goal is to get strong, build muscle, lose fat or even do all of them at the same time, this is for you. - Each Online Coaching program includes: 💪 100% Personalized Training Program 🍎 100% Customized Nutrition plan to help you get the best results 🏋️ Form check on all your lifts 💻 24/7 Access to me via email 😀 Initial Skype call to get you started on your best foot - If you want to make 2018 your best year yet, now you have the opportunity to work with someone who has actually done it and has helped others do the same. - 👉DM me if you want me to be your coach! (Serious inquires ONLY) - PS: Even if you don’t decide to sign up, I’m still here for you! 😀 - Talk to you soon! - Anand. . . . . . #fatlosscoach #fatlosscoaching #strengthcoaches #strengthcoaching #onlinecoaching💪 #strengthtransformation (at Mountain View, California)

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Ray Williams Squat Tips (Powerlifting Seminar)

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Estimate your Body Fat % underdogstrength.com/bodyfat (Link in bio) - One of the easiest ways of estimating your body composition is to use the Navy Method. I have a free calculator on my site where you enter your height, waist , neck and hip (women only) measurements. - In my experience it’s quite accurate for myself and my coaching clients. In fact, my results using the navy method were identical to my DEXA scan results. - Measuring your body composition is more about consistency than accuracy. Even DEXA is not 100% accurate. As long as your measurements are improving, your making progress. - Check out this calculator and let me know what you think! - PS I just released a video on how to use the NAVY method 👉YouTube.com/underdogstrength . . . . . . #bodycomp #bodycomposition #bodyrecomp #bodyrecomposition #bodyfatpercentage #bodyfatgoals #bodyfattesting #bodyfatloss #navymethod #bodyfatcalculator #fatlosstips #weightlossideas #fatlosscoach

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Navy Method Body Fat Calculator - Body Recomposition Ep 02

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Romanian Deadlift vs Stiff Leg Deadlift- What's the Difference? (4 Key ...

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Lose Fat Build Muscle at the Same Time - Is it Possible? | Body Recompo...

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Chest Dips vs Tricep Dips: Which Exercise is Better?

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Even though I got out-angled by @nathankim.js , this was a good set. Tonight’s training: Squats: 335x3x5 Bench: 192.5x3x7, 187.5x1x7 Sumo Deadlifts: 325x5@5, [email protected] - Special thanks to The Squat Whisperer @teamrackcurls, Coach @ferruix and @kingojarius for the spot! . . . . . #texasmethod #linearprogression #startingstrength #lowbarsquats #lowbarsquat #longfemurs #indianpowerlifting #powerliftingindia #mountainviewca #backmechanic #purplebelt #blueshoes (at Boss Barbell Club)

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Slowly but surely building back up. Yesterday’s workout: Squats 315x3x5 TNG Bench 210x5. 200x3x5 Pull-ups 4x8 . . . . . #longfemurs #lowbarsquat #texasmethod #startingstrength #fatlosscoach #nikeromaleos2 #greenshirt #indianfitness #indianbodybuilding #squateveryday (at Boss Barbell Club)

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Slowly building back up to some moderately heavier weights. Here are some training clips from Monday’s training session. Squat: 305x3x5 Bench: 210x4, 200x6x4 Deadlifts: 325x5 . . . . . #powerlifting #strengthtraining #backmechanic #lowbarsquats #indianbodybuilding (at Boss Barbell Club)

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As you lose weight, you will inevitably feel hungry. Check out these excellent tips by 👉 @kimschlagfitness I’ve successfully used these strategies myself and with my coaching clients. - Bacon & eggs. Peanut butter & jelly. The 80’s & big hair.👩‍🎤 Matches made in heaven. What about hunger & fat loss? Do these two have to go together? Yes & no. - A calorie deficit is the major requirement for fat loss to occur. Some measure of hunger is to be expected when in a deficit. I think it’s helpful to remember though that hunger is no more a sign that you “have to” eat immediately then yawning & feeling sleepy are signs that you “have to” go directly to bed. Learning to sit with a little hunger is something you can practice. - That being said, there’s no reason to be ravenous! I think it makes sticking with a fat-loss plan for any length of time challenging. When one is overly hungry it can be hard to make productive choices. And “hanger,” while it might be a made up word is definitely a real phenomenon😡 - Here are 3 strategies to mitigate hunger: ☝️ Have protein with every meal. It is the most filling of the macronutrients. Aim for 20-30 grams per meal. If you need some protein suggestions I’ve got tons down my feed! ✌️ Go for more volume. Some foods are less calorie dense, which means you can have more of them for relatively fewer calories. I’m sure it won’t surprise you that vegetables are in this category. Egg whites can also really pump up the volume in a meal. Try adding some to a whole egg or two or cooking some up with oatmeal ( it sounds weird, but add some cinnamon & berries & YUM!) Did you know that a whole pound of watermelon has only has 138 calories?! And a pound of strawberries has just 151 calories?! That is A Lot of food for so few calories! ☝️✌️ Fill up with liquid. Stick with zero calorie drinks: water or flavored water, seltzer, coffee, or tea. I carry a bottle of seltzer or a thermos of herbal tea with me almost everywhere I go! Pick something you enjoy! . . . . . #fatlosstips #fatlossfoodie #fatlossfood #fatlossdiets #fatlossdiet #diettips #diettip #weightlosstip #hungerpangs #hungerpains #bestdiet #indianweightloss #fitnesstip (at San Francisco, California)

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The Bench Press is one of the best exercises for your chest, shoulders and triceps. One of the best things about the Barbell Bench Press is that you can emphasize different muscles by using different grips. - A wide grip emphasizes your chest and shoulders a bit more than your triceps. Many Powerlifters prefer a wider grip because the range of motion is a bit shorter. 👉You can clearly see in the pic how much lower the barbell is on the wide grip vs the barrow grip. - A medium grip works all 3 muscles quite well and is a good starting point for most people. - A narrow grip or Close Grip Bench Press has the longest range of motion from your chest to lockout. Because of this, this is a great tricep builder. Keep in mind that you don’t have to grip much closer than this for it to be effective. - Which grip do you prefer? - 👉 Check out my latest video on the Proper Incline Bench Press Form (Link in bio) YouTube.com/underdogstrength . . . . . #inclinebenchpress #inclinebench #widegrip #narrowgrip #closegripbench #chestworkouts #fitnessindia #bodybuildingindia #tricepworkouts #strengthtrainingforwomen #weighttrainingforwomen (at Santa Clara, California)

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One of the questions I get asked often is what’s the best angle for the incline bench press? The great thing about having an adjustable bench is that you can use the right angle to match your goals. - If you want to focus more on your upper chest, an angle of about 30-45 degrees works well for most people. If you go higher than this, it becomes more of a shoulder exercise. - These days you can easily buy a great incline bench on Amazon. - 👉Don’t forget to watch my latest YouTube video on the Incline Bench Press Technique. (Link in bio). . . . . . . #inclinebenchpress #inclinebench #chestworkouts #upperbodytraining #homegymworkout #garagegymlife #gymtips #workouttips #upperchest (at Santa Cruz, California)

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Here are some of the best exercises to develop your Clavicular Head (Upper Chest) of the Pec Major. - In order to get a complete development of the upper chest, you have to do exercises at an incline. An incline of about 30-45 Degrees works well for most people. This angle will ensure that you train your upper chest, shoulders and triceps. - If the bench angle is too high, it will be more of a shoulder exercise than an upper chest exercise. Even a little bit of an incline is a great way to train your upper chest. - ❌One exercise that I don’t recommend is the Smith Machine Bench Press. This is because the smith machine forces your body to use an unnatural bar path. This can place unnecessary stress on your shoulders. - If you’ve seen my previous posts on the bench press, you will have seen that the bar path on the bench Press is NOT a straight line. It’s more of a curve. - The bench press starts with the barbell directly over you shoulders. As you lower the barbell to your chest, you tuck you elbows instead of flaring them. In this position, the barbell will no longer be over your shoulders. When you press back up, you bring the barbell over your shoulders. - I go over this technique in great detail in my latest YouTube video (Link in bio). Simply go to YouTube.com/underdogstrength to check it out! - Most modern machines are a pretty good way of isolating the upper chest. Just try to avoid the smith machine if you can. - I hope you found this useful! 👇Comment below with your favorite upper chest exercises. - Share this with a friend! 😀 . . . . . . #upperchestworkout #upperchest #chestdayworkout #chestworkouts #indianbodybuilding #benchworkouts #chestexercise #chesttraining #chestandtriceps #declinepushups #inclinebenchpress (at San Jose, California)

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🎥My new YouTube video on the Incline Bench Press Technique is now live! (Link in bio) - The Pectoralis Major consists of: - Clavicular Head (Upper Chest) - Sternocostal Head (Lower Chest) . The Clavicular Head originates at your clavicle(collar bone). The Sternocostal Head originates at your sternum. - While the upper chest is involved in flat presses to some degree, because of the direction of the muscle fibers, you have to train this muscle on an incline. - There are many good exercises: - Incline Barbell Press - Incline Dumbbell Press - Incline Flys (cable or Dumbbell) - Decline Push-ups etc. - My video, shows you how to perform the Incline Barbell Bench Press properly. If you learn the proper technique, this is a great exercise for your chest, triceps and shoulders. - 👉 Go to YouTube.com/underdogstrength (Link in bio) Don’t forget to subscribe! I’m posting many new videos. - Shoutout to 👉 @tusharbharadwaj for suggesting this video. 👇Comment below if you want to suggest a video topic. . . . . . . #upperchest #chestworkouts #chesttraining #upperbodystrength #upperbodyworkouts #startingstrength #strengthtrainingforwomen #weighttrainingforwomen #stronglifts5x5 #bodybuildingindia #pecsfordays #chestmuscles #chestmuscle #indianfitness (at San Jose, California)

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One of the most common questions I get is where should you should touch the barbell on a bench press. - Many people are also confused about how much should they tuck their elbows on the bench. - The answer is very simple. Regardless of your body type, the barbell should be roughly directly above your elbows or slightly behind. - This applies to Flat, Incline, Decline, Close Grip, Dumbbell and other forms of Bench Press. - 👉If you touch too low, it will place unnecessary stress on your shoulders and biceps. - 👉If you touch too high, it will place unnecessary stress on your elbows - On the Incline Bench Press, in particular, you have to be even more careful because the margin of error is smaller because of the reduced lateral movement in bar path. - If you know someone who gets Shoulder and/or Elbow pain on the bench, please share this with them. - PS I’m almost done editing a video on how to perform the incline bench press correctly. 🎥 Subscribe to my YouTube channel if you don’t want to miss it! . . . . . #inclinebench #inclinebenchpress #upperchest #povertybench #shoulderhealth #elbowpain #strengthcoaching #weighttrainingforwomen #gymtips #bodybuildingtips #chesttraining #indianguy (at Santa Cruz, California)