I would never suggest that you have to follow all my programs exactly as they were written, with no latitude to change the exercises. After all, it's your training and you should be able to do the exercises you prefer, especially if you're working on an injury or have limited equipment.
I recently gave you five exercise swaps for use with my shortcut to size program. Now I give you the same training hacks for Shortcut to Shred, my popular fat burning plan.
These five exercises are not enough only when you are in distress, but you may even notice a stronger contraction with some (or all) for even better results. Try it if you want to make changes while you're linking to Shred.
In this case, you are happy with the results, no matter how you slice or crush them.
Dip: Abbreviation of Shred, Week 1-6, Day 1
The Swap: Cable Dip
Dips are a great multi-junction exercise for building mass in the triceps, especially if you keep your torso upright and not forward Leaning targets the chest muscles more than the triceps.
Body weight loss, however, can be difficult if the strength of the upper body is lacking. And the triceps-focused version, where elbows need to stay taut and upper body upright, can make difficult movement even more difficult.
Assisted dips are an option here, but not all gyms have this device. If this is not the case, you should use the same cable station that you would use for pressing down. Using cables for dips can help focus the triceps better, and you can adjust the weight to make moving easier or more difficult. For this reason, cable breaks are also beneficial for those who prefer standard breaks.
Shortcut to Shred varies your reps on break-ins from 2-5 through 9-11. If you can not do 9 repetitions, you can get easier with cable breaks and fall into the latter area. If your upper body is strong enough, 2-5 dips would not be challenging enough. You could of course do weighted dips, but you may not want to do it because of shoulder problems or injuries in the past. In this case, cable breakages provide another way to get heavier and to challenge a range of 2 to 5 repetitions.
Action steps for cable break-in:
- Secure a straight bar attachment to the cable reel and adjust it. It is exactly on the back. If the cable station you are using is not adjustable up and down the columns (for example, a lathe station), hang the pole with an extra length of short chain, or make a chain of several attached karabiners.  Stand away from the pulley and grasp the rod with a shoulder-width, open-ended handle. Your upper arms should be behind you and parallel to the ground or higher. If they are below parallelism, the rod extension must be set higher.
- Pull the shoulder blades back and forth while pulling the triceps together to press the palm of the hand down into the bar until your arms extend completely behind you.
- Hold down the bottom position for a full second as you tighten your triceps as tightly as possible, then slowly raise the bar back up until your upper arms are parallel to the floor again. Repeat for repetitions.
. 2 Leg Press: Abbreviation for Shred, Weeks 4-6, Day 2
The Swap: Barbell Hack Squat
The leg press begins your hips at a 90-degree angle, which is reduced, ie, there, throughout the movement a small extension on the hips and therefore you have only a limited selection of ham and buttocks. The main movement of the leg press is done on the knees, making the quads the target muscle group. We would like to take this into account when making an exchange for an exercise that leads to a similar outcome.
You may train at home and have no access to this machine. Or maybe you are tired of waiting for the only leg press to be released in your gym. Whatever the reason, I have the perfect alternative: the Dumbbell Hack Squat.
If you have not tried this exercise, you can add it to your repertoire for a variety of reasons. Since the dumbbell is behind you, your center of gravity shifts to the rear, which puts less strain on your lower back. This also means putting more weight on the quads and less on the hamstrings and gluteal muscles – just like the leg press floor behind you.
. 3 Incline Dumbbell Curl: Abbreviation for Shred, Week 1-6, Day 6
The Swap: Behind-the-Back Cable Curl
The Curl function of the diagonal dumbbell is ideal for building the biceps peak. As you sit on the incline, your arms hang down behind your upper body, stretching the long (outer) head of the bicep, which makes up most of the summit. The long head of the bicep, due to the stretch under which it lies, is the stronger head and absorbs most of the load that curls. A muscle in a stretched position can contract with more force.
A problem with inclined dumbbell curls, however, is that greater stretch can overstress the shoulders. If this causes problems, I strongly recommend the cable rewind behind the back. In my experience, the shoulders are significantly less strained by this curling variant, while the arms behind the body stretch (and aim) the long biceps head and emphasize the climax.
Behind-the-Back Cable Curl Action Steps:
- Face off to a staggered position with the face 1 to 2 feet away from a low pulley cable, with the leg on the same side as the working arm is in the back.
- Grasp a D- with your right hand- Grasp with an underhand grip and allow your arm to protrude backward at an angle of about 30 degrees to your upper body.
- Hold your upper arm and turn the handle toward your shoulder.
- Press the contraction firmly together-seconds count, then slowly return to the starting position.
- Complete all repetitions with your right arm, then switch to the left and repeat.
. 4 Lat Pulldown behind the Neck: Abbreviation to Shred, Weeks 4 to 6, Day 6
The Swap: Lat pull-down with one arm
Both research and individual reports suggest that Lat is behind the neck pull-downs hit the upper lat muscle fibers better than pull-downs forward. Arnold Schwarzenegger was a great advocate of pull-ups and pull-ups for the back width. Its results are difficult to argue about.
The science suggests that this is due to the fact that the elbows in the version behind the neck can stretch more outward during the pulling down, making the upper burbot muscle better activated fibers and the teres major muscle fibers, which is the upper back gives more width.
However, a major problem with the version of the pull behind the neck is that it allows the humerus to rotate outward in a compromising position, which can severely stress the shoulders. A good alternative to avoid possible injuries is the one-armed Latzug, because the elbows can spread without excessive external rotation of the upper arm laterally.
One-armed Latzug Steps to Take:
- Attach a stirrup or D-handle to a lathe station and set the pin of the weight stack to about half of the resistance you would normally use for stretch marks.
- Sit sideways on the seat (knees not under the cushions) and with the arm closer to the machine, reach up to grasp the handle in one hand.
- Start with the working arm extended up to the ceiling and tighten your leg. When your hand reaches the shoulder height, press the contraction in Lat for 1-2 counts, then slowly return to the starting position (with the arm outstretched). back. Repeat this process for repetitions and then switch sides.
. 5 Cable Oblique Crunch: Abbreviation of Shred, Week 1-3, Day 4
The Swap: Cable Oblique Push-Down
Slanting the cable provides an excellent way to alter the resistance of the outer oblique muscles of the midsection. However, one problem with this exercise is that your hand pulls the handle while you bend at the waist. This can make it hard to focus on the oblique muscles, and many people instead pull too much on the lats and arm muscles on the "push" against the pull. With this movement you push the handle down instead of pulling on it. This makes it easier to focus on the oblique muscles to target that part of the midsection.
Press down diagonally:
- Stand sideways beside a pulley and hold a stirrup or D-grip In one hand, use a neutral grip and extend the arm straight down to the side.
- Bend the slopes aside and push the arm straight down to the ground.
- Go down until the hand is just above the knee Level or something and hold that position for a second as you contract your oblique muscles as tight as possible.
- Let your upper body slowly return to the full upright position. Complete repetitions, then repetition on the other side.
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