Adam Gerber is a 20-year-old bodybuilder and model from New York.
Great way to start the day? Push-ups! Doing push-ups consistently every day is one of the ways I've been able to blast through plateaus and increase muscular endurance . Plus you can do them anywhere Easy push-up routine : Do 50 push-ups 4x / day and then increase by 10 every week or every 2 weeks. You'll notice a huge difference not only in the composure of your chest but in strength and endurance as well. * if you feel any shoulder pain stop immediately and take a day or two off from doing this routine. Don't do this routine on shoulder or chest days, as well as the day after #chest #pushup #workout #routine #bodybuilding #fitness
A lot of people ask me how Ive gotten my chest to grow so big. I change my routine every 2 weeks but here are some exercises I perform that really make a difference. 1. Concentric Bench: Lay down on a flat bench and place your hands at a medium grip. I use 85% of my one rep max here. Bring the bar down and push up slowly to a count of 4. Lower the bar and repeat until failure. The key here is to squeeze your pecs when pushing the bar up. Perform 3 sets 2. Plates Grab a 10lb plate for starters and place your fingers in the hole while wrapping your thumbs around and keeping index fingers extended, like holding a gun. Bring the plate up slowly to a count of 2 until it's leveled with your upper chest. Bring it in to your chest, push It out, and lower it back down to a count of 2. Repeat 10-15 reps. 3. Cable crossover burnout This should be done at the end of your workout, mainly because you're going to want to go to sleep right after…or cry;). Bring both cables to the highest notch and put the weight at 10-15lbs (keep it light because you want to be able to finish the whole set). Take one step out (right or left leg) slightly bend knees and perform 15 crossovers. Drop the cables and do 15 push-ups. Get back up, lower the cables to the middle notch and perform another 15 crossovers, then drop and do 15 push-ups. Lastly put the cables on the lowest notch and grabbing cables look directly at the ceiling. Almost like praying, with palms up perform another 15. It's hard to cross your hands with this one so just touch both hands and lower back down. Drop and do 15 push-ups . All of this is done with no rest and is considered one set. Do only one set and use it as a finisher . Notes: *for people with shoulder problems , substitute the bench press with a machine. You'll get the same effect as long as you go to failure. #bodybuilding #teenbodybuilding #bodybuildingmotivation
Transformation Tuesday💪🏽😤👊🏼. On the left: 16yo 2012 On the right: 19yo 2015 Never thought that this could happen to me or anyone in a span of three years. My diet and workout plan definitely had a huge part in it, but it was staying true to myself and ignoring everyone else around me that gave me a higher sense of self, good work ethic, and motivation to take me anywhere I want in life. Don't like where you are rn? NOWS THE TIME TO CHANGE. NO EXCUSES. #transformationtuesday #transformation #change #for #better #bodybuilding #motivation #muscle #chest #tattoo #confidence #love #life #npc #ifbb #protein #fit #fitfam #instafit #instagood #college #hunk #goals #gains #success