Nick Nilsson - The Best Exercises Youve Never Heard of: Shock Your Body Into New Gains

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Price World Publishing
www.PriceWorldPublishing.com

Copyright 2011 by Nick Nilsson

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

eISBN: 9781936910182

In this book you will find fantastic exercises for every major muscle group in your body.

How To Do It:

Read through the exercise descriptions thoroughly so you know exactly what the exercise is going to accomplish, how to execute it properly and safely and how to best incorporate the exercise into your workouts.

Common Errors:

The Common Errors section of each exercise will let you know some of the typical ways the exercise is done improperly so you can take steps to correct yourself before they even happen!

Tricks:

Finally, be sure to read through all the Tricks for each exercise. There are tips that will help you get even more out of these already amazing exercises.

I Want Your Feedback!

I welcome your comments and questions! Please do not hesitate to contact me via email at . Let me know what you liked or didnt like about this book. I want to know how I can make it better to better serve your needs.

This exercise is a cross between a crunch and a sit-up. It utilizes a blocking technique to preferentially activate the abdominal muscles, forcing them to support your torso. You get all the tension of a sit-up plus abdominal-muscle targeting of the crunch wrapped up into one exercise.

This exercise will have your abs screaming for mercy. Using the tension of the cable from one direction and your bodyweight from the other, you will be hitting both your upper and lower abs simultaneously, effectively doubling the tension youre putting your abs.

Using only a regular flat bench, you can hit the abs in their stretched range of motion. This is the range of motion that ab exercises done flat on the floor (such as regular crunches) miss. The difference is like going from working your biceps with half range curls to doing full range curls.

Looking to set your abs on fire at the end of a workout? This simple rolling technique targets the peak contraction of the abdominals powerfully using momentum. The position you finish in is the maximum possible contracted position your abdominals can get into!

Using your training partner as resistance can result in incredible ab workouts. See how you can easily focus on the negative phase of the crunch movement by having someone else give you a hand. Youve never felt a burn like this!

The little fingers of muscle beside your chest are the Serratus Anterior muscles. When fully developed, they serve to draw the eye into the midsection. The much-sought-after finished look that they give you when developed can be achieved with the help of this exercise.

Developing the stability and strength of the core muscles of your body is extremely important. This exercise will work on the stability of the lower abdominals while strongly working the entire abdominal area.

If you need a way to tighten and strengthen your midsection, the Side-To-Side is the exercise for you. It will develop the rock-solid core that is essential for peak sports and lifting performance. It also has an added bonus of building a steel-like girdle of muscle around your abdomen to help you keep injury-free!

The T-Bar Row is an excellent exercise for developing thickness and power in the back. This technique will show you how to improvise a T-Bar Row using only a barbell and some weight plates. Got no T-Bar machine? No problem once you know this exercise.

If you are looking for a rowing exercise that doesnt put stress on your lower back, look no further. The Decline Dumbbell row gives you all the benefits of a row without the back strain. The unique positioning of this exercise allows you to focus on working your back rather than stabilizing and supporting your upper body and lower back.

This variation of the pull-up is a far more effective alternative to the Behind-The-Neck Pull-Up. It will not stress your shoulders and will work your lats extremely hard. The equipment required for this exercise is minimal but the rewards are great and will be felt by you the next day!

The regular pulldown only hits a portion of the Lats range of motion. Using this simple technique, you will be able to work your back through its entire range of motion in one movement. The benefits of constant tension through a full, anatomical range of motion are enormous!

Hyperextensions are an excellent exercise for the Spinal Erectors of the lower back. This variation of the Hyperextension goes one step further by utilizing spinal flexion rather than hip extension. This means the muscles of the lower back are working against the resistance as prime movers rather than as stabilizers (which is how they work in the regular Hyperextension movement), greatly increasing the results you get from it.

Looking for something to challenge your total body strength, balance and grip? Three variations of the One Arm Deadlift will test you in ways youve never been tested before! They will also help you to develop a solid core of muscle in your abdomen that will bolster your strength and performance in every other exercise you do.

This exercise will cause soreness in muscles in your back that you probably never even knew existed. It is all accomplished with one simple push.

Harness the power of instability training for your back. Because you will be moving your bodyweight in an unstable environment, your body will be forced to fire many more muscle fibers than it normally would for a chin- up exercise. This means results!

This is a bodyweight biceps exercise that moves your body instead of the weight. This type of training can be far more effective than even free weights! This unique exercise takes all the stress of the chin-up and forces it directly onto the biceps.