Martin Rooney, Author at T NATION

Tip: The Most Outlawed Exercise

Martin Rooney — Fri, 23 Mar 2018 17:15:00 +0000

The Overhead Press This lift became an outlaw in 1972 when it was dropped from Olympic competition. That was because it was too hard to judge, not because it was "bad." In recent years, I've watched people increasingly jump on the "don't do this exercise" bandwagon, but I'm sure most arrived there from reading someone

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Tip: The Bench & Chin-Up Warrior Challenge

Martin Rooney — Fri, 21 Jul 2017 20:15:00 +0000

For this workout challenge, you'll be doing bodyweight chin-ups paired with bench presses with your bodyweight loaded on the bar. The Rules Alternate between the chin-up and the bench press. Do 5 reps of each exercise for 8 sets each (16 total sets). The goal is to complete the challenge in under 10 minutes.

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Tip: Ankle Band Side Walks & Monster Walks

Martin Rooney — Fri, 19 May 2017 20:15:00 +0000

Building athletic glutes for sprinting (and looking good) isn't just about focusing on the gluteus maximus, but also the minimus and medius. Side walks and monster walks with a small band will really target these "forgotten" muscles. For the side walks, think about tempo. Step out to the side quickly, but bring the other leg

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The 45 Degree Raise for Glutes

Martin Rooney — Fri, 19 May 2017 17:15:00 +0000

Whether you're after faster sprints or a better butt, the hyperextension machine is a must. Start with bodyweight only and really think about making the glutes, not the hamstrings, do all the work. Squeeze them hard at the top. To progress it, add bands. Begin bent over a hyper machine with the band held around

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Tip: The Front Squat & Deadlift Challenge

Martin Rooney — Fri, 31 Mar 2017 20:15:00 +0000

Use this strength training combo to lose fat and build muscle. Use 135 pounds on the front squat and 225 on the deadlift. Do 5 reps of each exercise in back-to-back superset fashion. Repeat the superset 8 times. Rest as much as you want, but remember the clock is ticking. You Have 10 Minutes! The

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Tip: The Crisscross Challenge

Martin Rooney — Fri, 31 Mar 2017 17:15:00 +0000

The goal is to perform the entire challenge with 20 unbroken sets. If you must rest, do so and complete the set. How To Do It For the bench press portion, load the bar with your bodyweight. Do the chin-ups with no added weight or assistance. For the first set, perform 10 reps of chin-ups

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Tip: Challenge Yourself With a "Changeup"

Martin Rooney — Mon, 25 Jul 2016 11:00:00 +0000

Pattern Interruption Ever heard of the "changeup" pitch in baseball? It's meant to confuse the batter through pattern interruption. The changeup is just a different way of throwing a pitch. The pitcher uses the same mechanics for a fastball, but alters the tempo. And it's this speed that shocks a batter, which is exactly what

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Tip: Take the 100 Rep Deadlift Challenge

Martin Rooney — Mon, 04 Jul 2016 15:00:00 +0000

100 Rep Deadlift Challenge If you're looking for a pure deadlift challenge, this one is sure to challenge your body, heart, and mind! How To Do It Select a weight you can do for 10-15 reps. Do 20 sets of 5 reps with that weight. You have 10 minutes to complete the 100 reps. If

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The 5 Rules of Workout Challenges

Martin Rooney — Mon, 04 Jul 2016 12:00:00 +0000

Dumbass Trainers, Pointless Workouts Want to know one of my training pet peeves? Watching "trainers" smash people with challenges they never did themselves and will never do. If your workout has "300 of these" or "300 of those" and was thought up the night before while someone got inspired by the movie 300 on Netflix,

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Tip: Do the Animal Crawl Workout

Martin Rooney — Sun, 03 Jul 2016 17:00:00 +0000

Looking to test your core strength while bringing out your "inner animal?" Try this. The Animal Crawl Challenge Set 15 minutes on the clock and pick 5 different animal crawl movements. (See video.) Do 10 push-ups, 10 yards of crawls, 10 stir-the-pot revolutions, and return with 10 more yards of the same crawl. Repeat the

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