Discoveries: Adam Gerber

New Jersey & New York

Adam Gerber is a 20-year-old bodybuilder and model from New York.

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You don't need a new year to change. All you need is a MONDAY!!! #monday #motivation #change #focus #nevergiveup #neversettle #gangsta #muscle #tattoo #chest #shoulders #bodybuilding #fitness #healthy #fitfam

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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

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* LIVE **THRIVE ***CONQUER

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#olympia #olympia2015 #muscle #bodybuilding #fit #instafit #instagood #lasvegas #goodvibesonly #nevergiveup #live #laugh #lift

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Good. Vibes. Only. UFC gym always putting me in a good mood 😁

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