Author Archives: zaka

geniux – Essential need of brain supplements

Brain is the major connectivity of activity in the human body and a person is thinking because of the activation of brain and the same person responding toward his situation because of brain. So brain is the complete control of our human body but in some cases we find that we lose the ability of thinking power or we started to forget thinks. These issues are caused because of lack of brain activation. One has to stimulate his brain towards activation as well. The supplement like geniux gnc will help to increase the brain growth and tendency to think efficiently.

How brain helps to active our mind and body?

The neutron in our brain is connected frequently and effectively with the neighbour neutrons. With the help of signals or communication between neutrons the information has been passed and read clearly. If in any case the brain loss or minimises its activity to pass the information then a person need the supplement help to stimulate the activation of neutron. The geniux gnc supplement will help a lot to induce the brain activity and power up the person to recognise and remember the things again. You can check the geniux pill reviews which lets you know how things work when we had them. Even you can look for the person one who has these supplements in their routine and with their experience you can have these pills.

Addium-Order

You can get geniux review pill where you can see people as like you in online and with their reviews you will get confidence to take this pills. Apart from medical function one should need confidence in his mind to overcome the efforts and bring back his nature again. So geniux gnc are much familiar and an efficient dose to increase the brain activity. With an active brain one can sing and run as he likes and he can think a lot to solve any kind of issues as well.

Features and benefits of supplements:

As like as taking the supplement one should know how to in take the supplement. If you had wrong habit of in taking the supplement then leads to many side effects and in the case of geniux which is brain based supplement and it makes some side effects will be severe when you had them in a wrong prescription. So consult your doctor before taking the geniux pills. You can get geniux in online where you can check geniux price to get more details of that. If you got to know the specification of each supplement it helps you to get them in right amount. There are many benefits of taking geniux gnc in our routine.

  • Improve the activity of brain
  • Level the alertness and consciousness
  • Stimulate brain cells
  • Affordable cost
  • No age limits or gender based pills
  • Dosage of product is mild

With these essential features people are taking the geniux gnc pills in their day to day habit. The most important thing is it should be taken only one in a day because of brain stimulation dose it causes more stimulation to brain.

More action with Stronger Legs

Alternate quads and hamstrings for maximum growth

A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful exercises—especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.

barbell

BARBELL SQUAT

TARGETS:
Quadriceps and hamstrings

SETUP:
Stand with a barbell balanced across your traps. Your feet should be wider than shoulder width apart. Before you continue with this exercise, make sure that the bar is placed symmetrically.

ACTION:
Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.
SLED HACK SQUAT

TARGETS:
Quadriceps, hamstrings and glutes

SETUP:
Step into a hack sled with your feet shoulder width apart and positioned near the top of the foot plate.

ACTION:
Starting in an upright position (without locking out your knees), contract your quadriceps muscles and slowly lower into a squat position. Once you reach the bottom movement (where your upper legs are just below parallel to the platform), press the sled back to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight and your lower back planted firmly against the rear padding to avoid a back injury.

power

STIFF-LEGGED BARBELL DEAD LIFT

TARGETS:
Hamstrings and glutes

SETUP:
Grab a barbell with a grip that’s slightly wider than your shoulders.

ACTION:
With your back straight and your upper body rigid, contract your hamstrings slowly and ease the barbell off the floor. Bring your body up and stand up straight. Without resting, return to a position where the barbell is slightly above the floor; repeat. Keep your knees fixed and slightly bent throughout the movement.

 

Muscle Rev Xtreme Price Is higher Than Its Counterparts Due To Better Quality Ingredients

The markets today are flooded with health supplements. Every day we find that a new supplement has been launched. All these supplements make huge claims about their efficiencies and promise the most perfect looks possible. But the fact is that not all supplements available in the market are good for our body. Some of these can have really harmful side effects on our system and hence should be avoided. Muscle rev Xtreme and rev test are two latest supplements in the market which are meant for muscle building. Let us try to understand the benefits and effects of muscle rev Xtreme and Rev test individually.

Muscle rev Xtreme

The mechanism on which this product works is that, it increases the blood flow to the muscles at the time of the workout. This increased blood flow, increases the supply of oxygen and nutrients to the muscles and hence contributes to their development. This product helps in increasing the strength of the body by making it more athletic. By helping in building leaner muscles, this product gives the body extraordinary pump. Besides its benefit of increasing the size of the muscles, this product is also known to have positive effects on the sexual activities of men by giving them bigger and harder erections.

Rev Test

Rev test is basically a fat burning supplement which helps in detoxification of the body. It helps in cleaning up the machinery of our body, making it fit for longer working. The benefits of consuming this supplement include more calorie burn even during the times when you are resting and the antioxidants present in the supplement help in fighting the damages caused by the free radicals. The result of both of the above functions increases energy levels and decrease in fatigue. The bloating of the body is greatly reduced and the metabolic rate increases due to this product. The colon in the body gets detoxified and the muscles in the body are shaped and defined.

 

Muscle-Rev-X-2

Combining Both the products for best results

Both the products are available for sale at GNC. Muscle rev Xtreme is GNC’s best testosterone booster. In order to get the best results it is advised that one should take muscle rev Xtreme early in the morning and during the day give a good detox to your body with the rev test. The consumption of both the supplements should be combined with a healthy diet and a good workout. Between both of them, muscle rev Xtreme’s price is higher, but this is due to the high quality ingredients used in it. A fourteen day free trial of these products is available online which can be subscribed for and on payment of just the shipping charges, one can get a free supply of both these supplements for a whole month.

Is this combination recommended

If one goes through the advertisements for these products they see that many top health and fitness magazines like maxim, playboy, men’s health, etc. have recommended the product. But if we visit the sites of these magazines or go through their past issues, we will find that none of the above magazines mentioned in the advertisements have ever written any article on these supplements, forget recommending them. Similarly, no Hollywood or any other celebrity has ever used or recommended this product. All these false claims in the advertisements of the product make one wonder about the authenticity of the product and the company. It makes one wonder if the claims made by them are nothing more than just a scam. It is advised to consult your doctor before trying out this combination.

1 WORKOUT + 4 REPS = 2 BIG BICEPS

Scratching the surface to build bigger arms

In hardgainer territory, the muscular landscape is like a dry, barren field. Even after months of committed care and cultivation, only the smallest growths sprout from terra firma. And your biceps can be the most stubborn area of all: Adding an extra inch to your guns can be more difficult than getting a rose to bloom in Death Valley.

The following program is a “scorched earth” strategy to develop bigger biceps. It calls for unleashing the whole stockpile of warheads and hitting those unresponsive fibers from all angles using a multitude of different weights and every conceivable rep scheme. It’s a whirlwind of stimuli that will leave your biceps with only one choice: grow.

GANG OF FOUR

This no-holds-barred quest for growth is based on the principle of four: performing four exercises and adding four extra reps to each exercise after the first. Because each lift changes the area of the muscle that receives the most stimuli, the ever-increasing reps shift the demands of the muscle from strength to hypertrophy to endurance to a skin-stretching crescendo that flushes the muscle and celebrates the pump.

Change is never easy, and this workout is no exception. While this program can be performed on the same day that you train your back (preferably after your back regimen), the full-spectrum demands that it places on your muscle will require at least a week of recovery between attempts.

gain-muscle-by-training-less_f

FOUR PLAY

This four-rep system isn’t limited to biceps training; it’s an equal-opportunity growth stimulator that can be applied to any muscle group. Using triceps as an example, the basic program might work like this.

EXERCISE 1

Perform a basic exercise that recruits plenty of muscle fibers, as well as your stabilizer muscles.

Example: Lying French press x 4 reps to failure

EXERCISE 2 

Move on to another basic movement that further limits the assistor muscles and begins to isolate the principal muscle.

Example: Overhead dumbbell extension x 8 reps

male_muscle_training1

EXERCISE 3 

Narrow the focus even further with a true isolation exercise.

Example: Standing single-arm cable extension x 12 reps

EXERCISE 4 

Flush the muscle with an exercise that delivers a wide range of motion but allows for some control as your extremities get pumped with blood.

Example: Overhead rope extension x 16 reps

Make your Chest Bigger in No Time

The reverse-pyramid workout for the man on the go

Arguably, the most impressive part of the male body is the chest. Think back to the old Charles Atlas ads: He puffed his chest out. What about Arnold? He was known for his chest development. While you may not be looking for a chest of similar size, if you’re like most guys, you want to make an impression.

But wait:

You’re no bodybuilder. You’re pressed for time. Well, we have you covered. This chest workout has been designed to get you in and out of the gym in just 20 minutes while giving your chest a workout that even Atlas and Schwarzenegger could appreciate.

HOW IT WORKS:

This program is designed to manipulate repetitions for each exercise. You’ll do three sets per exercise, decreasing the weight while increasing the reps on each successive set. For the first set, do six to eight reps, then go to eight to 12 reps for the second set, and finish with 12 to 15 reps on the final set. This reverse-pyramid progression allows you to nail the strength, muscle-growth and capillarization components of each movement, ensuring complete development in an elegant time-saving workout. Remember that the first set of each exercise is always the heaviest, so make sure to warm up thoroughly before moving on to your first working set. When performing dips, do as many reps as you can per set. Rest for only 45 seconds after each set.

flat
FLAT DUMBBELL CHEST PRESS

SET-UP:
Lie down on a flat bench, extending a pair of dumbbells above your pecs, palms facing your feet. Plant your feet flat on the floor and keep your back slightly arched.

ACTION:
Lower the dumbbells toward your chest, keeping your upper arms perpendicular to your torso. When the dumbbells reach the plane of your pecs, press your arms back up to the starting position explosively. Make sure that you lock your elbows out each time. Hold for a second, contract your pecs and repeat.

incline

INCLINE BARBELL PRESS

SET-UP:
Lie on an incline bench with your feet flat on the floor and your back slightly arched. Reach up to the bar and grab it with your arms shoulder width apart. Use a palms-around grip.

ACTION:
Slowly lower the bar to the top of your chest and explosively press it up toward the ceiling. Hold for a second, squeezing the muscle, and repeat.

dips

DIP

SET-UP:
Position yourself between two parallel dip bars, with one hand on each bar. Lock out your elbows.

ACTION:
Bend your knees and allow your body to lean forward to ensure that you perform your reps at an angle (repping vertically will engage more triceps muscle—an action you’ll want to avoid when you’re training your chest).

crossover

CABLE CROSSOVER

SET-UP:
Position cable-crossover pulleys midway on the posts and attach D-ring handles to the ends of the cables. Grasp a handle with each hand, thumbs pointing toward the ceiling, and stand between the posts, extending your arms to the sides at chest level. To maintain a stable exercise position, stagger your stance.

ACTION:
 Bend your elbows slightly and pull your arms together in an arc (as if you were hugging a tree). Bring your knuckles together as close as possible. Squeeze the chest in the contracted position, slowly return the handles to the starting position and repeat.

Now is Time for Supplements

The best times to take your supplements.

Quick Boost:

For a quick energy boost, try a cup of Java Fit Energy Extreme coffee from Javalution. This pumped up special coffee contains added caffeine, niacin and green tea extract for a major pick-me-up. Plus, it’s in liquid form for quick and maximum absorption.

proten

Before a Workout:

The key goals here are to maximize exercise performance, boost energy, help mental focus and enhance hydration.
Try: Emergen-C from Alacer for key minerals and vitamin C to fight free radicals that are secondary to training. Also, a thermogenic energy boosting supplement like Hydroxycut or Redline may help. Be sure to drink lots of water.

After Workout:

You want to maximize exercise recovery at this time. Take one or two scoops of Whey protein drink, along with simple carbs and creatine. Taking alpha lipoic acid after the workout may help get nutrients into muscle tissue for optimal recovery.
Try: 100% Gold Standard Whey from Optimum or Nectar from Syntrax.

Before Lunch:

A blood sugar regulation product will keep insulin levels in check. You can also take alpha lipoic acid before lunch. Your lunch should include a high-quality protein and complex carbohydrates.
Try: Quaker Oatmeal or Elite Oats from Dymatize.

After Lunch:

Another dose of a good thermogenic, energy-boosting product can be useful at this time to get you through the rest of the day.
Try: Lipo-6 and Redline

 

Top 3 Protein Meals to Maximize Muscle Gains

Eat these protein-packed meals for a better body.

Tired of eating the same old foods? Looking for a little variety? Look no further. Here are three choices that are easy and quick to prepare.

Protein Punch Oatmeal

What You Need:

  • 1 cup large-flake oatmeal (not instant)
  • 1 tbsp protein powder
  • 3/4 cup 1% milk
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 3 tsp chopped dried walnuts

How To:

Mix oatmeal with protein powder, milk, vanilla and cinnamon in a cereal bowl. Microwave for 3 minutes. Top with chopped walnuts.

Nutritional Info:

Calorie Count: 300; Protein: 22.07 grams; Carbs: 31.45 grams; Fat: 9.61 grams; Sat Fat: 2.26 grams; Total Prep Time: 10 minutes

Strawberry, Orange and Pineapple Shake

What You Need:

  • 1 tbsp strawberry protein powder
  • 6 oz filtered water
  • 2 oz orange juice
  • 1/4 cup crushed pineapple, in juice
  • 4 medium strawberries
  • 1 1/4 tbsp chopped dried walnuts

How To:

Place all ingredients in a blender and blend until smooth.

Nutritional Info:

Calorie Count: 200; Protein: 13.35 grams; Carbs: 20.86 grams; Fat: 6.48 grams; Sat Fat: 1 grams; Total Prep Time: 5 minutes

Island Spiced Chicken

What You Need:

  • 2 tbsp lemon juice
  • 1 tbsp chili sauce
  • 1/2 tbsp Dijon mustard
  • 1 tsp dried basil
  • 1 tsp minced parsley
  • 3 1/2 oz raw boneless, skinless chicken breast
  • 1 small baked sweet potato (with skin)
  • 1 cup boiled (chopped) broccoli
  • 1 tsp (chopped) dried pecans

How To:

Heat grill. Combine lemon juice, chili sauce, Dijon mustard, basil and parsley in a baking dish; mix well. Place chicken in a baking dish. Cover dish and marinate chicken in refrigerator for 5 minutes. Drain marinade. Grill chicken over medium heat for about 10 minutes. Bake sweet potato in a microwave for 8 to 10 minutes. Serve chicken with baked sweet potato topped with pecans, broccoli and side salad.

Nutritional Info:

Calorie Count: 400; Protein: 29.25 grams; Carbs: 40.74 grams; Fat: 11.17 grams; Sat Fat: 1.15 grams; Total Prep Time: 20 minutes

How to reduce colesterol? Five Easy Tips

Understanding the good and the bad isn’t as hard as you think.

Before you changed your outlook on fitness, you might have had no problems consuming a large bag of potato chips or super-sizing your combo at McDonald’s or Burger King—but what you don’t see can actually hurt you. What Reps! is referring to is cholesterol. Cholesterol—both good and bad—is talked about a lot, but few people really understand what it does, where it comes from and what they should be concerned about. Let’s try to clarify some of these issues by taking a closer look at the facts on cholesterol.

What is it?

Cholesterol is made by most body cells, part of all cell membranes and 50 percent of bile, and is transported in the blood by carriers known as lipoproteins. Too many of these cholesterol-containing blood lipoproteins can result in hardening of the arteries, which can lead to heart attack, stroke and poor circulation in the eyes, mannsportfingers and feet. Some cholesterol-containing blood lipoproteins are worse at creating these problems than others: Low-density lipoprotein (LDL), or “bad” cholesterol, can lead to heart disease faster than high-density lipoprotein (HDL), or “good” cholesterol, which is more benign. It’s good to have low total cholesterol (<200 mg/dl), but it’s also good to have low LDL (<100 mg/dl) and a high HDL-to-LDL ratio. So, the question is this: How do you get there?

E-Z Eating Strategy #1: Eat Less

 

One strategy is to eat less cholesterol, which requires a dramatic reduction in foods of animal origin.

E-Z Eating Strategy #2: Consume Less Fat

A more effective strategy is to cause the body to make less cholesterol by lowering your total fat intake. This strategy is much more useful because when you eat less saturated fat, your body doesn’t have to make as much bile to emulsify the consumed fat. Bile is 50 percent cholesterol, and it shows up in the blood with the fat you eat. If you eat less fat, you don’t need as much bile and your total body pool of cholesterol drops.

E-Z Ways to Reduce Your Fat Intake

The basic rules for reducing your total fat intake are as follows.

  • Eat less visible fat.
  • Eat low(Can’t Live Without Your) Love and Affection fat dairy products.
  • Eat fewer processed meats, such as salami, bologna and bacon.
  • Eat less animal protein.
  • Eat fewer fried foods.

Making these five changes to your diet is guaranteed to improve your blood cholesterol levels—unless your genetic makeup mandates a higher level. Surprisingly enough, low-fat, high-cholesterol foods aren’t as bad for you as high-fat, high-cholesterol foods, which are heart disease in the making. Your goal of having less than 300 milligrams of cholesterol each day may be difficult to achieve, but your goal of consuming foods that don’t significantly raise your blood cholesterol is much easier to accomplish by following these five basic rules.

Crunching Cholesterol’s Numbers:

Food / Cholesterol content (mg) per serving / Total fat content (g) per serving / Saturated fat content (g) per serving / Likely heart disease potential

cut-hugh-jackman-workout-muscle-30092011

Chicken breast (1/2 breast), broiled / 72 / 3 / 0.8 / Neutral
Chicken breast (1/2 breast), fried / 78 / 4/ 1.1 / High
Cottage cheese (1 cup), low-fat / 31 / 2 / 1.5 / Neutral
Cottage cheese (1 cup), regular / 166 / 10 / 6 / Very high
Shrimp (3 oz), boiled / 125 / 1 / 0.2 / Neutral
Shrimp (3 oz), breaded or fried / 165 / 13 / 2.8 / Very high
Salad dressing (1 tbsp), lemon juice / 0 / 0 / 0 / Low
Salad dressing (1 tbsp), French / 9 / 6.5 / 1.5 / High
Egg (1 whole), hard-boiled / 210 / 5.3 / 1.5 / Neutral
Egg (1 whole), fried / 212 / 7.0 / 1.9 / High
Egg white (2 oz), cooked / 0 / 0.1 / 0 / Low
Note: The goal of consuming an average of less than 300 milligrams of cholesterol each day remains important, but reducing your fat intake—especially saturated fat—is even more important.

 

Best Tips to Power Up Your Legs

Alternate quads and hamstrings for maximum growth.
A good pair of legs is as important to the body as a good set of wheels is to a car. But like a quality set of wheels, strong, healthy legs come at a high price. So, don’t take the following powerful legs exercises — especially the sissy squat—lightly. Because this is an incredibly intense workout that will turn your thighs into killer wheels. Serious focus and intensity are required.

Barbell Squat

Target: Quadriceps and hamstrings.
Setup: Stand with a barbell balanced across your traps. Your feet should be wider than shoulder width apart. Before you continue with this exercise, make sure that the bar is placed symmetrically.
Action: Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back, and keep your head up and your eyes fixed ahead as you perform this exercise.

double-gains1

Sled Hack Squat

Target: Quadriceps, hamstrings and glutes.

Setup: Step into a hack sled with your feet shoulder width apart and positioned near the top of the foot plate.

Action: Starting in an upright position (without locking out your knees), contract your quadriceps muscles and slowly lower into a squat position. Once you reach the bottom movement (where your upper legs are just below parallel to the platform), press the sled back to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight and your lower back planted firmly against the rear padding to avoid a back injury.

Stiff-Legged Barbell Dead Lift

Target: Hamstrings and glutes.

Setup: Grab a barbell with a grip that’s slightly wider than your shoulders.

Action: With your back straight and your upper body rigid, contract your hamstrings slowly and ease the barbell off the floor. Bring your body up and stand up straight. Without resting, return to a position where the barbell is slightly above the floor; repeat. Keep your knees fixed and slightly bent throughout the movement.

Sissy Squat

Target: Quadriceps.

Setup: In case the name of this one throws you off a bit, be warned that this exercise is definitely not for sissies—and you might be sore for a few days after you’ve done it. First, hang on to something fixed, like a squat rack, to keep steady during the exercise. Stand on the balls of your feet with your feet positioned slightly wider than shoulder width apart. If you have trouble keeping your balance, put a couple of five-pound plates under your heels. Keep your upper legs and torso in a straight line, from your shoulders to your knees.

maximize-muscle-mass-training_d
Action: Start by leaning back slightly—this is the top position of the movement. Next, break your knees slowly and lower your body as far as you can without falling backward. If you feel like you’ve gone too far, you can use your supporting hand to pull yourself back up. Once you reach the bottom of the movement, push yourself back up to the top without “locking out” and repeat.

Intensity Tip: Once you’ve mastered this exercise, try holding a light weight (a little goes a long way here) on your chest with your free hand. To avoid injury, take your time and use caution when learning and performing this advanced exercise.

Seated Leg Curl 

Target: Hamstrings.
Setup: Sit in a seated leg curl machine and place the back of your lower legs (slightly above your heels) on the roller pads. Tightly position the thigh anchor over your thighs to avoid upper-leg movement during the exercise. Keep your knees slightly bent at the top of the movement to avoid injuring your knee joints.

Action: Contract your hamstrings while pulling the foot pad toward your body without jerking. When you reach the end of the movement, return to the top and repeat. Take time to adjust the machine to fit your body to ensure optimum performance and functionality.

Safety First: Use a spotter and machine safety guards whenever possible. Perform a light warm-up set before each exercise. Take no more than one set of each exercise to the point of momentary muscle failure.

 

Build Thicker and Strong Shoulders

Make your body bigger with these three shoulder exercises.

 

If you want to improve your shoulder width, prioritize this workout, swapping it for your regular shoulder sessions every third deltoid workout. Or, depending on present development, do it every other workout as needed. Use the sequence of exercises prescribed here: Their purpose is for progressive prioritization, from heavy weight for strength and muscle-group size to higher reps for isolated muscle size and deltoid striations that draw the onlooker’s eye to those points located at the maximum width of the shoulder girdle.

Dumbbell Overhead
Back-Exercises-l

Targets:
The entire shoulder girdle, including overall width and all three deltoid heads.

Setup:
Brace your back against an upright, seated bench, feet planted firmly for pressing power. Hold a heavy dumbbell on top of each deltoid, palms facing forward, dumbbells level (not tilted in either direction) and elbows out to the sides in lateral alignment with your shoulders.

Action:
Maintaining the above position, press the dumbbells overhead at arm’s length. Resist the weight on the negative movement, tightening your shoulders, grip and body to generate potential energy for the next repetition.

Progression:
Your first working set should be difficult for eight reps but not to failure. Pyramid the weight upward through two more sets, the last to failure at six reps.

Cambered Bar Upright Row

combine-exercises-muscle-training-29062011

Targets:
Anterior and posterior deltoid heads, lower middle head mass, trapezius and shoulder thickness.

Setup:
Stand upright and hold a cambered bar at arm’s length in front of your thighs. Use a medium grip so that your hands are at chest width. Tighten your abs to stabilize your torso.

Action:
Pull the bar upward to chin level, keeping it close to your body, elbows pointed straight out to the sides (not angled upward or to the rear). At the top, your elbows and hands should be at the same level. Lower slowly. Do not arch backward, drop the weight or jerk it upward.

Progression:
Your first working set should be difficult but not to failure for 10 reps. Pyramid the weight upward through two more sets, the last to failure at eight reps.

Cable Laterial Raise

Targets:
 Medial deltoid head, lower medial head mass and upper deltoid cap.

Setup: Stand between the cable stacks of a crossover apparatus with the front of your body just behind the plane connecting them (so your body doesn’t get in the way of the cables crossing each other). Cross your arms, each one grabbing the opposite stirrup handle attached to its floor-pulley cable (your hands should face the respective stack). Stand erect, chest high and head aligned with your body (not crooked forward or backward). Hold your shoulders low—don’t shrug.

Action:
Keep your arms almost straight and elbows not quite locked. Raise the handles straight out to the sides and upward to only a couple of degrees above shoulder level without rotating your hands (do not pronate or supinate). Palms should face downward throughout the move. Leading with your elbows, lift only with your deltoid muscles, not with your traps or upper back. Resist during the descent to the starting position. Make sure that the movement is controlled and consistent from the beginning to the end of the set.

Progression:
Do three sets with the same weight, all to failure. This is a burnout exercise, which means that you must keep the reps going through the pain until your eyes water, your teeth crack from your grimace, you whimper pathetically and your arms no longer twitch. Now you’re good.