Tracy and Mike talk about in-depth about Tempo Training and how you can use tempo training for adding mass and for cutting.
We also close out the 30 Day Crunch Challenge and begin the 30 Day Burpee Challenge that we are running through January. Find out how to take the challenge at http://massandshred.com/30-day-challenges/30-day-burpee-challenge/ and do it along with us.
Recipe of the Week: Oven Beef Jerky
Exercise of the Week: London Bridges
Main Muscle Worked: Lats
Other Muscles: Biceps, Forearms, Middle Back
Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
Stand on the bar, using the rope to balance yourself. This will be your starting position.
Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
Keeping your body straight, reverse the motion, going hand over hand back to the starting position.
Supplement of the Week: NoGii Super Protein Bar
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