Tracy and Mike talk about in-depth about German Volume Training. This unique bodybuilding training program will help you add some serious mass and bust through your plateaus.
We also continue 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: Garlic Cayenne Chicken Tenders
Exercise of the Week: Yates Row/Reverse Grip Bent Over Row
Grab a barbell, load some weight on, and place the barbell down in front of you.
Stand with your feet at around shoulder width, bend at the knees, squat down to grip the bar with a reverse grip (thumbs at the top of the bar) and your hands wider than shoulder width apart.
Keeping your back straight, stand straight up so you’re holding the bar in front of you against your waist.
To get into the starting position bend you knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
Now pull the bar up to just below your chest.
Squeeze your shoulder blades together at the top of the movement.
Then slowly lower the bar back to the starting position. Repeat for desired reps.
Pause at the top of the exercise and squeeze your shoulder blades together.
Don’t let the weight drop down quickly – keep it slow.
Keep your back straight throughout the entire set.
Keep your head up and your eyes looking forward throughout the whole movement.
The bent over row can cause back injuries, so make sure your technique is perfected before loading on the weight.
Supplement of the Week: BPI Pump-HD Review
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