Standing Tricep Kickback | Bands With Brandon

Tricep Kickback:
Grab one end of the resistance band and let the other end drop to the floor. Step on the band with one foot, anchoring the band under that foot. Split your stance with the foot that is anchoring the band in front and your opposite foot behind you.


Lean forward, keeping your chest upright, and look straight ahead. Grab the band with one of your hands, with an overhand grip. Bring that arm behind you, where your upper arm is parallel with the ground. Keep your upper arm in that position. Moving only at the elbow, extend your lower arm backward until your entire arm is parallel to the ground. Bend at the elbow and begin returning to were your lower arm is perpendicular to the ground. Stop short of losing tension in the band and begin your next rep (I find this is usually at around the halfway point). Repeat for repetitions.


Full range of motion is not as important with this movement. You want to keep constant tension on the tricep.


This exercise is an isolation movement, so going heavy isn’t the goal. Choose a resistance level that is challenging, but where you can perform the exercise with proper form.
After completing this exercise switch to the opposite arm, anchoring the band to the opposite foot, and repeat.


You do not need to rest between sets until you have completed a set for each arm. Then take no more than one 1 minute of rest. Repeat for multiple sets.

Standing Single-Arm Shoulder Press | Bands With Brandon

Single Arm Shoulder Press:


Stand with your feet shoulder width apart. Grab one end of the resistance band, allowing the other end to drop to the floor. Anchor the band under your right foot. Grab the opposite end of the band with your right hand. Bring your right hand up to shoulder level. The band should lay across your right palm with your palm facing forward. Position the band so that it is behind your arm. Place your left arm/hand at your side or on your left hip. Whatever position makes you feel most stable.


With your core tight, press your right hand straight overhead until your right arm is fully extended above your head. After a brief pause at full extension, slowly lower your right hand back to at least ear level. Repeat for repetitions.


Once your set is complete you can immediately transition to your left hand, anchoring the band under your left foot. Resting between these two sets is not necessary. Follow the same instructions above for your left hand.


After you complete a set for each arm, then you can rest for up to one minute. Repeat for multiple sets.

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

Standing Chest Press

Standing Chest Press

Standing Chest Press Description:
Stand with your feet shoulder width apart. Place your hands on the inside of the band, palms facing outward. Stretch the band out in front of you.


Bring the band over your head and behind your shoulders. Place the band where it is across your upper back. Wrap the band around just beneath your shoulders. Flare your elbows out and position your hands as though you are about to perform a bench press.


Press both arms out in front of you using your chest. As you do this, bring your hands closer together as you reach the fully extended position. At full extension your hands should touch. Keep your body upright as you perform the exercise. Return to the starting position and repeat for repetitions.


You can rest for up to one minute between sets. Repeat for multiple sets.

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

standing overhead tricep extension

Standing Overhead Tricep Extension

STANDING OVERHEAD TRICEP EXTENSION DESCRIPTION:

EXERCISE: Standing Overhead Tricep Extension

TARGET MUSCLE: Triceps

Grab one end of the resistance band and let the other end drop to the floor. Step on the band with your right foot, anchoring the band on this foot. Grab the other end of the loop with your right hand. Bring the band up to shoulder level and press straight overhead.

Bend at the elbow, bringing your lower arm behind your head, keeping your upper arm static and elbow facing to the sky. Bring your lower arm as far down as possible, and you should feel a deep stretch in your tricep. Pause for a moment, then extend your lower arm back to the starting position straight overhead. Repeat for repetitions.

Then switch to your other arm. Anchor the band under your left foot, grabbing the other end of the band with your left hand. Follow the same instructions.

You do not need to rest until you have completed a set for each arm. At that point I will typically rest for 30 seconds to a minute before beginning another set.

This movement is an excellent mass builder for the tricep. I like to perform this exercise at the beginning of my triceps workout.

Use a resistance that is challenging, but also lets you perform the exercise with proper form.

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

cross body concentration curls

Cross Body Concentration Curls | Bands With Brandon

CROSS BODY CONCENTRATION CURLS DESCRIPTION:

Exercise: Cross Body Concentration Curls

Target Muscle: Biceps

Description: 

Grab the band at one end, allowing the other end to drop to the floor in front of you. Anchor the band under your right foot. Pull all of the slack out of the band and grab it with your right hand. Standing upright, with your arm at your side, there should not be any slack in the band. Stand with your feet shoulder width apart.

Lean forward slightly and curl your right arm across your body bending only at your elbow. Supinate your hand as you complete the curl.

Return to the starting position and repeat for repetitions. Once you have completed this set you can immediately switch to the opposite arm, anchoring the band to the opposite foot. Follow the same instructions.

Do not rest between sets until you have completed a set for each arm. Then you can rest as needed for up to one minute. Repeat for multiple sets. 

Interested in working with Brandon as a coach:  https://deeperstateketo.com/coaching-brandon/

Anchored Bicep Curl

Anchored Preacher Curls

ANCHORED PREACHER CURLS DESCRIPTION:

Exercise: Anchored Bicep Curl

Target Muscle: Biceps

Description:

Anchor the resistance band at shoulder/chest level. Grab the Resistance Band with both hands, and pull all of the slack out of the band, positioning your arms stretched out in front of you. Utilize a staggered stance (feet are spread to the width of the hips and the toe of one foot is on a line behind the heel of the other foot) so that you are stable. Keeping your upper arms in this position, stretched out in front of you, bend only at the elbows, curling with your biceps, bringing your hands toward your face until you have completed the full range of motion, pausing momentarily at peak contraction. Keep your form strict and perform the movement in a controlled manner.

This exercise can be incorporated at any point in your workout. It is better to choose a lighter resistance and ensure you are using proper form and working the target muscle group.

Interested in working with Brandon as a coach: https://deeperstateketo.com/coaching-brandon/

Rolling/Lying Leg Raises

ROLLING/LYING LEG RAISE EXERCISE DESCRIPTION:

Exercise: Rolling Leg Raises

Target Muscle: Lower Abdominals

Description: Lay flat on your back on the ground. Make sure the surface under your tailbone is padded/cushioned. I use a yoga mat and fold it so that it is twice as thick under my tailbone when I perform this movement. Stretch your arms out overhead and lift your heels a few inches off the ground. Using your abdominals to raise your feet/legs straight up, keeping your legs straight. As you raise your legs also raise your arms straight up at the same time, going towards meeting your feet directly above you. Once your legs are pointing straight up, with the bottoms of your feet facing the sky, contract your lower abdominals to curl your trunk off of the ground, bringing your feet back further until you are able to touch your hands to your feet. Lower your feet/legs to the ground in the same manner that you raised them, until you reach the point where there are a few inches off of the ground. Do not rest your feet/legs on the ground. As you lower your feet/legs, also lower your arms back to the starting position. At this point repeat the movement.

I like to incorporate abdominal exercises as the last exercises in my workout routine since you utilize your abdominals for stabilization while performing other exercises. I also like to perform this movement for 3-5 sets taken to failure.

Interested in working with Brandon as a coach: https://deeperstateketo.com/coaching-brandon/

upright rows

Upright Rows | Bands With Brandon

UPRIGHT ROW DESCRIPTION:

Exercise: Upright Rows

Target Muscle: Shoulders

Description: Anchor the resistance band under both feet, standing with a shoulder width stance. Grab each side of the resistance band with each hand so that when you stand up the slack is pulled out of the bands. Using your shoulders, raise your arms, keeping your elbows high, above your hands, until you reach as high as you can go. Momentarily pause at the peak contraction before returning to the starting position. Keep your form strict and perform the movement in a controlled manner.This exercise can be incorporated at any point in your workout. I like to utilize this exercise in the latter portion of my workout. It is better to choose a lighter resistance level and ensure you are using proper form and working the target muscle group.

Work with Brandon as a coach: https://deeperstateketo.com/coaching-brandon/

Archer Pulls

Archer Pulls | Bands with Brandon

ARCHER PULLS DESCRIPTION:

This exercise is a unilateral movement targeting the upper back. It can be incorporated into your program at any point during your workout, but I suggest using this exercise at the end of your workout as a “finishing” movement. Since this is a unilateral movement, only working one side of the back at a time, there is no need to rest after performing the exercise for only one side of your back. You can immediately follow with a set for the other side of your back. Of course, take a rest if you absolutely need it. After you have completed a set for both sides of the back, you can incorporate a rest period. My suggestion is a 30 second to 1-minute rest before performing the exercise again.

I like to start with a higher repetition set, typically reaching failure in the 20-30 repetition range, followed by increasing the resistance and lowering the repetition range, reaching failure in the 10-15 repetition range. I like to perform several sets with increased resistance, reaching failure in the 10-15 repetition range. Once you reach the last set that you will perform for each side, lower the resistance level back down and increase the repetitions. A good suggestion is to drop back down to the same resistance you used during your first set. Perform a “burnout” set, doing as many repetitions as possible until reaching failure, typically in the 15-30 repetition range.

This exercise is not about how much resistance you are using but is about achieving a strong mind to muscle connection, focusing on contracting and squeezing the muscle, making the most of the point of peak contraction.

BCAAS on Keto

BCAAs on Keto

Branch chain amino acids- A very common substance known fairly well in bro science and gym culture. BCAAs have been around for a long time and are commonly part of any hardcore gym goers supplement stack. A lot of people don’t really know much about these and yet spend hundreds of dollars and drink gallons of it a year. What does it really do? Is it good for a ketogenic athlete? There is a lot of mystery around BCAAs and there effect on fat adapted individuals.  Lets take a moment and break down what they are and how essential they are for us as human beings. 

BCAAs – What are they?

Branch chain amino acids are literally that. They are the chain amino acids , the ‘building blocks’ of muscle growth in our bodies. The three BCAAs are Leucine, Isoleucine, Valine These three branch chain amino acids are called such due to the fact that they are the only three amino acids with a branch hanging from the side. Together, they represent around 35–40% of all essential amino acids present in your body and 14–18% of those found in your muscles. BCAAs play several other roles in your body too. First, your body can use them as building blocks for protein and muscle. Leucine is thought to have the biggest impact on your body’s capacity to build muscle proteins. Isoleucine and valine are more effective at producing energy and regulating your blood sugar levels. Valine is also a great nitric oxide enhancer and can help create the ‘pump’ effect we see so often in the gym.

Do we need BCAAs?

In short, yes we do. As you read above, BCAAs make up of 35-40% of our amino acid profile. Whats also ironic is that all three of these amino acids are essential. This means that our body does not produce them and we have to get them from external sources. Surprisingly , BCAAs are a lot more common than you probably think. As most supplement companies would have you believe that you cant get an adequate amount with out drinking their state of the art powder, the truth is a lot more simple. Food! A diet built on whole foods gives you plenty of amino acids! Lets give an example – BEEF ( Leucine 3165mg per every 100g , Valine 1918mg per every 100g & Isoleucine .4g for every ounce (28g). If someone were to eat 1lb of beef a day they would intake up to 10g of Leucine! The recommended anabolic dose is only 3g! There are also many more strong sources such as – Parmesan, chicken, pork & pumpkin seeds! With all of these amazing whole food sources out there, it is safe to say that as long as you are eating a meat based- whole food diet, your on the right track. So what is the purpose of drinking BCAAs in the first place? If you are a carb based athlete and in the middle of a competition prep or cut, it could help significantly with maintaining more muscle mass. As far as ketogenic based athletes, there is not much research done on this subject. It has been shown that due to ketones muscle sparing properties, supplemental amino acids have little effect on fat adapted individuals if any at all. In fact, due to most amino acids spiking blood sugar, one could say that drinking them could be detrimental to over all muscle mass goals. I am currently doing an experiment of drinking 5g of pure leucine immediately after my workout.  Surprisingly, even though amino acids have been shown to spike blood sugar, leucine is the only ketogenic amino acid. This means that it is the only amino acid that can be converted into ketone bodies. That along with it playing a major role in protein synthesis, it shows a lot of promise to help with muscle growth for the fat based athlete. My N=1 experiment has just started so only time will what its effectiveness really is. 

Conclusion…

So in conclusion we can sum it up in 6 basic points :

1. BCAAs are chained amino acids that make up almost half of our amino acid profile

2. They are essential and have to be ingested from an outside source.

3. A meal rich in meats and whole foods provides plenty of all BCAAs

4. Powders for the carb based athlete may be beneficial during an extreme calorie deficit. 

5. Due to ketones muscle sparing properties, amino acid supplements are not needed on a ketogenic diet. 

6. Leucine show potential promise to be a great aid in muscle building for the fat adapted individual.

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