FREE Fitness Articles For Your Website! Increase your site traffic now! Use the professionally-written fat loss, muscle-building and exercise articles you find in the BetterU News Archive FREE on your website. Click here for details

NOTE: All articles in BetterU News are written by Nick Nilsson -
http://www.fitstep.com/ unless otherwise credited.

---

The Insider Secrets of Interval Training - Learn How Now! High Intensity Interval Training is extremely effective for fat loss and for dramatically improving your cardio capabilities. Learn exactly how to perform Interval Training for maximum results.

Without question, High Intensity Interval Training is one of the most effective means available for rapidly losing bodyfat and improving your cardiovascular conditioning. Not only do you burn many more calories while you're performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally hailed for fat loss.

You're going to learn exactly how to perform various types of high intensity interval training to maximize your results. For a full discussion of the advantages of high intensity training over low intensity training, read the following article, which explains it detail:

What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?
http://www.fitstep.com/Misc/Newsletter-archives/issue7.htm

Even though it's more challenging than low intensity training, High Intensity Interval Training offers tremendous benefits to you:

1. It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.

2. Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training. Not so with low intensity training.

3. Training at higher speeds, such as with high intensity training can dramatically improve sports performance. Football players can sprint faster and recover more quickly between plays. Tennis players can keep chasing down balls during longer points. Even endurance athletes can benefit by teaching their bodies to work at a faster pace!

In general, interval training is best done 2 or 3 times per week. It is a challenging form of cardio and requires recovery time in between sessions. Interval sessions can last anywhere between 5 to 30 minutes or more, depending on the fitness level of the trainer and the style of intervals being done.

How To Do It:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can employ to take full advantage of the power available to you.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Though the examples I will go through below use time as a measure for intervals, you can also very easily use distance as your guide. For example, you can sprint between two telephone poles then walk to the next one. You can sprint the length of a football field then walk the width. You can even run up a flight of stairs then walk back down. The variations you can do are truly endless!

Here are a number of different types of interval training you can use:

1. Aerobic Interval Training

Aerobic Interval Training is very beneficial for rapidly improving your aerobic conditioning as well as burning fat. It will even help you build up your endurance faster than long-duration cardio! It is also a very good introductory format for starting interval training. If you are new to interval training, I highly recommend beginning with Aerobic Intervals.

This type of interval training involves relatively long work periods and shorter rest periods. Work periods are generally 2 to 5 minutes long in this type of training. The idea is not to take it easy for that work time but to work at a speed that challenges you to be able to make it to the end of that work interval. Your 2 minute interval pace is, therefore, going to be significantly faster than your 5 minute interval pace.

The rest interval for this type of training is between 30 seconds to a minute. Naturally, the shorter the rest period, the tougher the training will be. Too much rest will allow your body to recover too much, lessening the overall training effect of the exercise.

Here are some examples of a number of different intervals you can use in your training:

2. Maximal High-Intensity Intervals

This type of interval training is VERY high intensity and is VERY effective for fat loss and cardio training. You essentially push yourself to the maximum on every single work interval you do! This type of training is extremely effective when training for sports that require all-out repeated efforts, such as football, soccer, hockey, etc. If you want to get faster and recover faster, this is the type of training for you.

This type of training sends very powerful signals to the body and the metabolism. In addition to dramatically ratcheting up the body's metabolism, maximal-effort training also causes large amounts of Growth Hormone, one of your body's primary fat burning hormones (the Fountain of Youth Hormone, as it's sometimes referred to) to be released into the bloodstream. This two-pronged effect is very powerful for fat-burning.

Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Rest periods can be short or long, depending how good of shape a person is in and/or how much they want to recover inbetween intervals. Shorter rest periods make the work intervals more challenging but the speed of the work will also drop quickly after a few intervals. Longer rest periods will allow the body to recover a little more, allowing faster speeds on more intervals. Rest periods should always be at least as long as the work periods. This is to allow enough recovery to be able to perform well on the next work period.

Here are some examples of Maximal work and rest intervals you can use in your training. As I mentioned above, you can stick with one time period through the whole session, or vary your intervals you go through the workout.

Start by performing five Maximal Intervals the first two sessions you do the training. The next two sessions, do six Maximal Intervals. Continue adding intervals in this step-up fashion until you are doing intervals for a maximum of 15 minutes straight. The exact number of intervals you do in a session will depend on the times you're using in your work and rest intervals.

Because Maximal Intervals are so challenging, you may find yourself getting too fatigued to perform at a fast pace as you get towards the end. When this happens, try doing Reverse Pyramid intervals. Instead of keeping your work interval the same, reduce it by 5 seconds every couple of intervals.

Here's a sample of how to do it:

Interval 1 - 30 seconds hard, 30 seconds rest.
Interval 2 - 30 seconds hard, 30 seconds rest.
Interval 3 - 25 seconds hard, 30 seconds rest.
Interval 4 - 25 seconds hard, 30 seconds rest.
Interval 5 - 20 seconds hard, 30 seconds rest.
Interval 6 - 20 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.

3. Sub-Maximal High Intensity Intervals

Sub-Maximal intervals are excellent for burning fat and for building up your cardiovascular conditioning. This type of training will do each of these fat better than continuous-tempo, lower-intensity training.

This type of interval training is very similar in concept and execution to the Maximal interval style. The difference is, instead of pushing yourself as hard as you can on each work interval, you work at a pace that is somewhat below your max. This allows you to do more total work intervals during the session while still keeping your intensity levels high.

Most Interval programs on cardio machines follow this principle. The resistance/speed is increased to a higher level for a set period of time then reduced for a set period of time. The level is not so high that you must put your maximum effort into each work interval, but it is at a level you could not keep up for long periods.

This type of training is also very effective for fat loss and increasing the metabolism.

Intervals in this style can be longer, since you're not working at maximum speed, but not much longer. Work periods of 30 seconds to a minute and rest periods of 30 seconds to a minute work well for it. Here are some sample intervals you can use in your training:

4. Near-Maximal Aerobic Intervals

This is a unique form of interval training that I've been working with that basically combines Aerobic Interval Training with Maximal Interval Training to allow you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max. This type of training allows you to perform near your max for longer periods of time. It is a very challenging and unique form of interval training.

Here's how it works:

Start with a work interval of 20 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to keep up steady for about 1 to 2 minutes before having to stop. Do that pace for 20 seconds then go very slow for 5 seconds. Jump right back in and do that same pace for another 20 seconds then very slow for 5 seconds. Keep this cycle repeating for a designated period of time, e.g. 5 minutes, 10 minutes or 15 minutes.

Here are some sample intervals you can use with this training style:

Please note: it's very important that you don't stop completely when you take your short rest period. Keep yourself moving during this time even if you're just moving very slowly!

5. Fartlek Training

No discussion of Interval Training would be complete with a reference to Fartlek Training. Translated from Swedish, "Fartlek" literally means "speed play." What is it? It's simple - Fartlek training is every type of interval rolled into one workout!

You can start by jogging for 5 minutes then walk for 30 seconds then sprint for 30 seconds then walk again then run fast for 2 minutes and so on. The idea is to train at a wide variety of speeds, distances and times in order to hit the widest variety of training parameters.

This type of training is an excellent way to keep your cardio interesting. You never have to do the same thing twice! This workout can last anywhere from 15 to 40 minutes, depending on the intensity at which you are working.

---

In conclusion, Interval Training is not a hard concept to wrap your head around: go fast then go slow! The various types of interval training I've explained above will definitely help you achieve your goals, whether they be rapid fat loss, high-powered sports performance or amazing cardiovascular capacity!

Want more articles like this? Subscribe to BetterU News now!

---

Secret Training Tip #345 - I Can't Believe You Just Did That Exercise On That Machine! Learn 5 exercises that use common training equipment in ways the manufacturers NEVER imagined! They're often more effective than the original purpose of the machine itself!

If necessity is the mother of invention, then creativity must be the father. You're now going to learn 5 exercises that are done on several ordinary pieces of training equipment. Here's the kicker: they have nothing to do with the original purpose of the machine they're done on!

Be aware, if you try these, you will probably get some strange looks at the gym. They're extremely effective but definitely unconventional! My philosophy has always been to let results speak for themselves. You'll soon notice the very same people trying the very same exercises they were wondering about!

Note: There will be pictures of several of these exercises available through a link at the end of the article.

1. Preacher Bench Seated Dumbell Shoulder Press

If you've never used the Preacher Bench for Shoulder Presses, you're missing out on one of the most effective Shoulder Press variations you can do.

Start by setting the arm pad of the Preacher Bench low. Now sit backwards on the seat (compared to the regular forward Preacher Curl position) with your back pressed against the pad. The top edge of the arm pad should be pressed against the upper section of your lower back.

All you need to do is add a pair of dumbells and you've got a Shoulder Press station that is, in my opinion, better than any single dedicated Shoulder Press station that I've ever used. Here's why:

In a regular Shoulder Press station, the back pad is flat and your upper back is pressed against it. Even if the pad is tilted slightly back at an angle, this leaves the lower back completely unsupported during the movement. This is the biggest downfall of every Shoulder Press station I've tried. The lower back support is sorely lacking, which is not good on an exercise that puts so much pressure on the lower back.

When you use the Preacher Bench, the top of the arm pad pushes directly into the lower back area and the upper back area is completely free. This unique position not only supports the lower back, but allows you to maintain an arch in the lower back as you're doing the exercise. This dramatically decreases the stress on the lower back during the exercise and this, in my experience, can lead to immediate increases in the amount of weight a person can use for the movement!

Not bad...you get a safer movement and the ability to use more weight immediately!

2. Calf Raise Machine Shrugs or Squats

The standing calf raise machine can take the limitation of your grip strength out of the shrug movement instantly. It's easy...set up the machine as usual, step under the pads and stand up. Now, instead of doing calf raises, simply shrug!

You can not only use more weight when you remove your grip as a limiting factor, you can also do many more reps, giving your traps an incredible workout!

But how you do you adapt the standing calf raise machine to do squats? That's easy too...set a bench under the shoulder pads and stand on the bench instead of on the regular foot plates. The only limitation you may face here is range of motion - not all calf raise machines will go that high when you're standing on a bench under them.

You can now do squats without a squat machine and push yourself to the point where you truly can't do another rep. All you have to do is set down the weight when you're done, which is so much easier than re-racking a barbell!

If you're really ambitious, you can use this set-up to do two-leg-up, one-leg-down squat negatives. Push up to the top with two legs then lift one leg off the bench and do a negative rep down on only one leg. This is an excellent way to build strength in the thighs.

3. Seated Bench Press Machine Shoulder Presses

This one will get you some strange looks in the gym - you may have to explain what you're doing to almost everyone who walks by!

Practice getting into position with lighter weight. First, sit in the seat and press the weight to full lockout in the regular bench press. Now, skootch (that's the technical term) your butt up the back pad as you push forward on the handles forcefully. This takes a little practice to get used to so try it a few times with lighter weight, as I mentioned above. Your upper body should be horizontal at this point and your arms extended at the top of a shoulder press position.

Now do shoulder presses in this position. I've found this unique exercise to be more effective for shoulder presses than most shoulder press machines. When you've finished your set, simply slide your butt back down the back pad and lower the weight.

4. Flye Machine or Pec Deck One Arm Rows

The Pec Deck is not just for the chest anymore...you can do an amazing One Arm Row with the Flye or Pec Deck machine that rivals and even beats the dumbell version in many ways.

Stand in front of the Pec Deck or Flye Machine, facing the seat. Take your left hand and grip the outside of the left arm pad/handle. Brace your right hand on the machine frame and brace your right foot on the seat (necessary with heavier weights).

This position mirrors the bottom position of the One Arm Row. Start pulling the left arm pad/handle around slowly, feeling the tension in the back. Pull the arm pad/handle around and back as far as you can, squeeze your back hard for a few seconds then lower the pad/handle slowly.

Don't allow the weights to touch at the bottom, which will release the tension - use this opportunity to get a HUGE stretch on the lats. This bottom position is one of the best Lat stretches I've ever found AND it's done against resistance, making it even more effective for building the lats. Finish the set then repeat with the other arm.

This movement is useful because, in addition to the great stretch, it also completely eliminates lower back stress on the One Arm Row movement. All the tension of the exercise is placed on the upper back. You can also change where on your back the exercise hits by changing where you grip the pad. Grip high on the pad to hit the upper back (teres major and rhomboids) area. Grip lower on the pad to hit the lower lat area.

5. Resisted Crunches on the Lying Leg Curl Machine

This exercise is a killer! Not only is it very effective for the abs when done using regular technique, you can also use it for self-spotted negative training to work the abs extremely hard!

You will be using the Lying Leg Curl Machine for this exercise (it won't work on a Seated or Standing Leg Curl Machine). It will take a little experimentation to get your body position and the pad position comfortable so set it at a very light weight to start with. Set the ankle pads on the shortest notch available. You can move the pads up from there if you need to after you've tried the exercise.

Lie down on your back on the leg curl bench with your head down by the ankle pads. Your head should be at the end of the bench.

Now reach your arms back over your head and place your forearms underneath the ankle pads where you would normally place your feet. From that position, do a crunch, lifting the ankle pads with your arms and keeping your shoulders and elbows locked into position.

This exercise adds resistance to the crunch in an arc over the entire movement from start to finish, unlike when you just hold weight on your chest. It results in an extremely strong contraction in the abs.

I also mentioned that a person could do self-spotted negatives with this exercise. I won't disappoint the gluttons for punishment in the group!

WARNING! This variation should only be attempted by advanced trainers. It puts tremendous tension on the abdominal muscles, which could result in injury to a less-experienced trainer. Even advanced trainers should work up to this exercise slowly.

Here's how to do it:

Set the weight heavier. Instead of crunching with your arms locked, first do a quick pullover-type movement to get the ankle pads to the top of the crunch position then quickly crunch your torso up to the top position and clench your abs for dear life. It takes an explosive movement to get the weight and then your body into the starting position so don't try and do this part slowly.

The weight will immediately start pulling your torso back down. Fight this as hard as you can by actively trying to crunch up as it pulls you down. The tension on the abs is incredible!

You can also execute this by having a partner move the weight up into position and hold it there until you give the word to take the weight yourself.

---

Give these exercises a try the next time you're in the gym. You may get some strange looks but you'll have the last laugh!

Click this link to view pictures of several of these exercises in action:

http://www.fitstep.com/Misc/Newsletter-archives/issue26-exercises.htm

Would like to learn more exercises like these? Check out my eBook "The Best Exercises You've Never Heard Of." It contains 53 unique and innovative exercises just like these!

Click here now:

http://www.thebestexercises.com

Want more articles like this? Subscribe to BetterU News now!

---

My Mike Mentzer Training Experience By Paul Becker of http://www.trulyhuge.com Let Paul take you through an eye-opening workout with bodybuilding legend and High-Intensity Training pioneer Mike Mentzer.

I first got interested in bodybuilding back in 1978. At that time Mike Mentzer was rocketing up the bodybuilding ranks. He won the 1978 Mr. Universe and became the first bodybuilder in history to get a perfect score from the judges, the next year he placed second to Frank Zane at the Mr. Olympia, some felt Mike should have won that contest. His last contest was the infamous 1980 Mr.Olympia, where Arnold himself came out of retirement, the rumor was that Arnold was tired of hearing Mike say that Heavy Duty was the only way to train, and that by beating Mike he would prove him wrong. Arnold won the contest even though he wasn't in top shape, Mike who was in better shape then the previous year only placed 5th, people yelled "FIX!" and Mike, fed up, retired from competition.

You see Mentzer created quite a lot of commotion with his Heavy Duty training articles. Mike said that all bodybuilders were overtraining and this was slowing down their progress, and while most bodybuilders like Arnold were training for 2 or more hours a day 6 days a week and doing 20 or more sets per body part, Mike was only doing 30 minutes 3 to 4 times a week and only about 5 sets per body part (later he would suggest doing even less, as you will soon see).

The debate raged on: "He's wrong." "He's Crazy." "He just is trying to make a buck." "No, Mike is right." "He's a genius." "He has showed us the way", and so it went and still goes on to this day.

But this article is not to prove Mike right or wrong, it's just to share my experience and let you try the routine he put me on.

I was in California in 1999 when Mike was training people in Santa Monica, I was moving in a few weeks and I felt this was my last chance to meet and train with my boyhood hero (I never realized how right I was as Mike passed away a little less then 2 years later).

I called Mike and scheduled an appointment to meet him, I arrived at the gym and when I spotted Mike walking towards me, the first thing I noticed was he looked like he was in pain, I said "Mike, what's wrong with your back?" "Oh, I've had bad back troubles for years." He told me. Many have tried to attack Mike's latest training theories on the fact that Mike himself was in such bad shape in the late 90's, and if all it took was a few sets per workout, then why wasn't he in shape? The truth is he was no longer able to train as hard as he felt he had to, because of his back.

The next thing I noticed was he wan't in shape, but he was not as bad as some made him out to be, his forearms and upper arms were still very big!

He told me he would put me through a leg workout, and the first thing he showed me was the form he wanted me to use on all exercises, this was very slow, about 4 seconds up and 4 seconds down. And if there is resistance in the contracted position, like in the leg extension hold for 2 seconds, this makes the exercise very hard, yet extremely safe, he told me he had trained over 1,000 different people and never was anyone injured in a training session with him.

After a brief warm up, Mike had me do 1 set of painfully slow and heavy Leg Extensions to failure then with no rest a set of Leg Presses to failure. It is quite different having someone there pushing you compared to training alone, Mike would tell me "Ok, you can do more, if there was an earth quake or if your life depended on it you'd get 2 more reps, and if there were ten naked girls watching and waiting you would get 3 more!" I did way more reps then I ever though I could, and when I really did hit failure he said "Ok, that's enough, that's failure."

One of the questions, I had and you might have is "What did Mike consider failure?", well if you get to a point where you can't complete another full rep on your own, that's failure. No need to do forced reps, etc.

I had only done two sets but my legs were very pumped and I felt a deep growth stimulation in them. He had me take a short rest and then we did calves, most people say they can't get their calves to grow, but I see them bouncing up and down very fast on calf raises. Well try them the way Mentzer made me do them, "SLOW UP, HOLD AT THE TOP, HOLD, RAISE UP HIGHER, HIGHER, HOLD, LOWER SLOW." You do 12 to 20 reps that way and see if you feel a difference.

Believe it or not that was the whole workout!

Mike then took me outside and talked with me for about half an hour and answered any questions I had. He was very polite, even soft spoken, he didn't try to shove his ideas down my throat. He was a very intelligent man. Was he crazy? No. Was he eccentric? Well, a little, for example when we first sat down he was drinking a big cup of coffee and then takes out a pack of cigarettes, "Do you smoke?" He asked. "No." I said., He then lit up, took and huge drag and said "I love it!"

My next workout a few days later was a chest and back workout, again after a brief warm up, He had me do a set of Pec Deck to failure then with no rest a set of Incline Press to failure. We rested a bit then did Close Grip Lat Pulldowns, the first rep was hard, I told Mike, "This is too heavy a weight for me." He said, "No, it's fine you'll get 6 to 8 reps."

And to my surprise I did, I knew there was a big difference having someone like Mike pushing me, I was thinking what would happen if I trained with Mike for a while. It was like he read my mind, he said "Man you got a good build already, I wish I could work with you for a few months". Sadly that never happened because I had to move.

The second workout ended with 1 set of deadlifts, again that was the full workout!

Mike was going out of town and we were planning to do another workout when he got back, but it never happened because our schedules didn't match up. But Mike did write out a full routine for me to follow, I have included it below, in case you want to give it a try.

Workout 1
Pec Deck 6 to 10 reps
With no rest do Incline Press 2 to 4 reps
Close Grip (Palm Up) Lat Pulldowns 6 to 10 reps
Deadlift 5 to 8 reps.

Rest at least 3 days.

Workout 2
Leg Extension 8 to 15 reps
With no rest do Leg Press 8 to 15 reps

Calf Raise 12 to 20 reps

Rest at least 3 days.

Workout 3
Dumbell Laterals 6 to 10 reps
Rear Laterals 6 to 10 reps
Barbell Curls 6 to 10 reps
Tricep Pressdowns 6 to 10 reps
With no reps do Dips 3 to 5 reps

Rest at least 3 days.

Workout 4
Leg Extentions 8 to 15 reps
With no rest do Squat 8 to 15 reps.
Calf Raise 12 to 20 reps.

Rest at least 3 days.

Go back to Workout 1, etc.

Some points of importance are:

* Slow controlled reps.
* Only one set to failure, per exercise.
* Add weight as often as possible, while keeping form perfect.
* Have someone there to push you.
* Keep a training journal.

This article is dedicated to the memory of Mike Mentzer, whether right or wrong he sure made us think.

As always, if you have any questions or comments feel free to e-mail me at thmuscle@aol.com and be sure to visit my website at http://www.trulyhuge.com

(c) Paul Becker 2007

Want more articles like this? Subscribe to BetterU News now!

---

Serious lean muscle gains without the bodyfat - scientifcally proven information. Build serious lean muscle in record time with a proven muscle building nutrition plan and discover exactly which bodybuilding supplements work and which are no more than pure marketing hype, by sports nutrition and supplements expert Will Brink. Editors Note: I have been reading Will Brinks' books and articles for many years and he has been right on the money every time. This book is definitely worth getting! http://www.fitstep.com/goto/muscle-building-nutrition.htm

---

Defective Repetitions - Do Any of These Styles Describe You? The repetition or "rep" is the basis of all training. So how can something so important go so terribly (and humorously) wrong!

Think back to the last time you were in the gym. Think about who was in there, what they were doing and what they were doing wrong. See how many of these defective rep types you've spotted (hopefully, not in the mirror!).

1. The "Trampoline" Rep

What goes down must bounce back up. The "Trampoline" rep is most often found on the bench press (surprise). Here's a hint - if your rib cage hurts more than your pecs at the end of the set or if you have an indented groove running across your chest so deep and straight that you could pour water across your chest into a bottle without spilling a drop, you may want to consider lightening up the weight a touch. Leave the CPR to the professionals.

2. The "I Can't Believe It's Not Styrofoam" Rep

This style is commonly seen being done by anyone afraid that if they lift anything heavier than a wet piece of paper, they'll instantly develop massive, manly muscles (if only it were that easy!). The key to this rep is removing every bit of resistance that you can from the exercise. The weight should appear to "float" as it's being lifted. If any strain or effort is felt, stop immediately before there is any danger of breaking a sweat and consult your medical specialist.

3. "The Spotter Made Me Do It" Rep

If your spotter has to stretch out before your sets, that's a big giveaway. If people pat your spotter on the back and say "good set" to them when THEY get done helping YOU, take note. If you have to yell encouragement to your spotter instead of the other way around, you're guilty. Do your body (and your spotter) a favor and lift within your means.

4. The "I Swear I Did This Weight Last Week" Rep

This failed rep is immediately followed by a shaking head and a disbelieving stare at the weight. Watch for the "somebody must have switched the numbers on these weights because there's no way these are the same ones I used last week" look in the eyes. The lifter will never reduce the weight after this humiliation, just go directly to a different exercise to try again.

5. The "Funky Chicken" Rep

This list would not be complete without a nod to the most entertaining rep of them all: the "Funky Chicken Rep." Let put it this way--if a bunch of sugar-crazed, sock-footed kids scrambling for scattered Piniata-candy on a freshly waxed floor looks more coordinated than you when you're lifting...

6. The "I Shouldn't Have Drank So Much Water" Rep

Characterized by a somewhat cross-legged stance and an urge to keep the do-or-die rep (and hopefully everything else) in you.

7. The "Spitting Cobra" Rep

Deadly accurate from great distances, the spitter will project a wall of saliva onto a mirror 10 feet away. Don't walk in front! You'll regret it (and need a shower)!

8. The "Breathing Is For Suckers" Rep

"Who needs to breathe properly. I can lift more weight when I hold my breath." Perhaps, but you can also lift more weight when you're CONSCIOUS.

9. The "Half-A**ed" Rep

Doing a rep in this fashion can leave a person dangerously unbalanced. Use your whole a** and don't be a dumb a**.

10. The "I'm Too Foxy For This Weight" Rep

Done by a person spending more time watching their "form" than watching their form. The person caught kissing their bicep in the middle of a dumbell curl is a definite culprit.

11. The "We All Scream For Ice Cream" Rep

Sometimes a good scream is just what you need to get that last rep. But, sometimes it just isn't. If you find you need constant attention from everyone else in the gym, just wear a t-shirt that says "Kiss Me, I'm Irish" or something like that. Screaming is fine when it's merited. Screaming like your leg is caught in a bear trap while you're doing wrist curls is not.

Want more articles like this? Subscribe to BetterU News now!

Want More Powerful Fitness Information? Read another issue of BetterU News now!