Maximize your Workouts by TJ Hoban

Save Your Shoulders to Boost Your Bench

Use this stretch to protect your shoulders from injury and help you bench bigger in weeks.

If your shoulders hurt when you bench, your pec minor muscle may be tight. This is the chest muscle that lies under the larger pec major. Even if you stretch your pecs regularly, the classic door-frame stretch— elbow bent 90 degrees, forearm vertical against the frame, and leaning forward—won’t hit the pec minor. Try the stretch described below before you bench. By loosening the pec minor, you increase its range of motion, which takes pressure off the shoulder joint.

Receive FREE: T.J. Hoban’s secrets to rapid acting Weight Loss, Muscle Building, 6 Pack Abs, Optimum Nutrition & Motivation.

Directions

Raise your arm overhead 30–40 degrees above parallel. Place your palm against a wall and turn your body away. Hold for 10 seconds. Perform two sets (each side).

Save Yourself

1. Roll out the pec minor using a lacrosse ball or baseball. Dig the ball right into the junction between your shoulder and pec. Do this before you bench press to enhance the effect.

2. Perform external rotations. Take a cable, bend your elbow 90 degrees, and raise your arm out to the side—then rotate your forearm backward. This strengthens the rotator cuff, which stabilizes pressing.

3. Take breaks. Don’t bench press for more than three to four weeks in a row. Swap in other presses that work the pecs from different angles, and use different equipment, like dumbbells.

Sample Bench-Press Warmup

  1. Pec Minor Rollout: Make small circles with the ball for 30 seconds straight.
  2. Pec Minor Stretch: Stretch each side for 10 seconds; repeat.
  3. External Rotation: Perform a set of 6 reps on each side, then a set of 3 reps.
  4. Plyo Pushup: Perform a set of 6 reps, then a set of 3. Rest 30 seconds between sets.

Read original article

Baby Steps by TJ Hoban

tj hoban, t.j. hoban, tjhoban, mens workout, fitness
Improve a little everyday, even if it’s baby steps, and you’ll achieve personal greatness. There’s no tragedy like a waste of talent. Imagine how many lives would’ve been worse off if Newton, Einstein, or Edison quit after first failing. Starting today, push a little harder, dig a little deeper, persevere a little longer and help everyone around you shine a little brighter.

Tranquility is Found in Purpose by TJ Hoban

tjhoban, t.j.hoban, fitness, health, workout, weight loss, diet, nutrition, supplements, trainer, actor, top fitness model, fitness model, muscle, bodybuilding, fitlifer, p90x, motivational quotes, inspirational quotes

“Just as lack of direction stirs the soul, tranquility is found in purpose.”  TJ Hoban©

How many times have you been driving and got lost?  It’s a very uneasy feeling that begins to magnify and can turn into full fledged choking anxiety.  That is, until you find your way.   We’re all goal oriented creatures at our core, dawning back through evolution.  Without goals, without focus, we can get lost.  Life is driving.  But instead of a car, your driving you.   So if you ever feel lost, know that it is a temporary state of being.   Simply think about your future, your purpose, and decide where you’d like to be.  Map it out with goals, lock in and go.  Immediately you’ll find a renewed sense of self breeding confidence in your life;  Rolling top down, wind in your hair, with limitless possibilities on the horizon.  And if you ever fall off track, now you know the way back.  Live with purpose!

TJ:)

Receive FREE: T.J. Hoban’s secrets to rapid acting Weight Loss, Muscle Building, 6 Pack Abs, Optimum Nutrition & Motivation.

Live Broadcast: Living a Better Life Through Fitness

If u missed my broadcast on living a better life through fitness, you can see it here. My two segments start at 15 and 49 min marks.
Eat, train, love.
Tj

http://m.ustream.tv/recorded/34198227?rmalang=en_US

Horizon of Truth by T.J. Hoban

image

Receive FREE: T.J. Hoban’s secrets to rapid acting Weight Loss, Muscle Building, 6 Pack Abs, Optimum Nutrition & Motivation.

Today’s the Day!

tjhoban, t.j.hoban, tj_hoban, fitness, health, workout, weight_loss, diet, nutrition, supplements, trainer, actor, top fitness model, fitness model, muscle, bodybuilding, fitlifer, p90x

Receive FREE: T.J. Hoban’s secrets to rapid acting Weight Loss, Muscle Building, 6 Pack Abs, Optimum Nutrition & Motivation.

Image

I dare you not to eat past 7p 2nite.

tjhoban, t.j.hoban, fitness, health, weight loss, diet, six pack, abs, fitness model, trainer

See related article my #1 Tip for Maximum Fat Burning

Receive FREE: T.J. Hoban’s secrets to rapid acting Weight Loss, Muscle Building, 6 Pack Abs, and Optimum Nutrition.