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simply add some weight, just because it's not metal disks doesn't matter your body can't tell the difference. Put some heavy books on your back and do push-ups, or even your 8 year old son, he likes to play horsy. Get your wife or girlfriend (but not both at the same time, that could be trouble) to sit on your shoulders while you do squats. Do donkey calf raises, get creative there's always a way to add some more resistance. (5) How about using only one limb at a time nike juvenate faded olive , like doing one legged squats, one arm chin ups, one arm push-ups, etc.. It takes some balance but it definitely makes it harder and puts on more muscle. (6) Slow-Motion training is becoming popular again, try taking a full 12 seconds for the positive phase and 6 seconds for the negative phase of each rep. Don't lock out in the top position and don't rest in the bottom position, change smothly from the positive to the negative. This is using Slow Continous Tension, how many chin-up can you do this way? Not many I bet, it's intense. (7) This last technique is based on what I thought Dynamic-Tension was before I read the course, Dynamic means - Dealing with motion, and we know from before that Tension is simply contraction. Therefore true Dynamic-Tension would be flexing the muscles hard while also moving, martial artists use a form of this to increase punching power. Let's try to use this applyed to our freehand workout, do your push-ups nice and slow while flexing hard your pectorals, shoulders, triceps nike juvenate mens black , biceps and even your lats and forearms. When doing chin-ups flex hard your lats, shoulders, biceps, triceps and even chest and forearms. Do deep knee bends and flex hard your quadriceps, hamstrings, gludes, hips and even calves. Keep the tension hard and steady, it will take some practice to do it all together, but the increadible pump and muscle growth you will get from it will be well worth your while. SOME SUGGESTED EXERCISES Deep Knee bends - Builds thighs, gludes, hips and great for lung power and endurance. With your feet about shoulder width apart, grab on to the edge of a sink (or somethingthat will give you support) and while looking up slowly bend your knees and lower until your butt is just about touching the floor. Slowly standup again using only your legs to lift you, keep your heals on the floor and do as many as you can. For vairation you can place your feet wider or closer together, or do them one leg at a time. Calf Raises - Do them on steps nike juvenate mens grey , put your toes on the edge of a step and hold on to the hand rail for balance, lower your

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