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5 Best Rear Delt Exercises (DUMBBELLS ONLY!)
For more tips and tricks to building your dream body use my free fitness tool - vshred.fit/5RearDelt
The 5 Exercises:
- Standing Bent Over Reverse Flyes
- Seated Bent Over Reverse Flyes
- Uni-Lateral Seated Bent Over Reverse Flyes
- Incline Bench Reverse Fly
- Dumbbell Face Pulls ... See MoreSee Less
For more tips and tricks to building your dream body use our free fitness tool - vshred.fit/10MinHIIT
Follow Along HIIT Workout:
20 seconds on / 10 second rest- 4 cycles
-Thigh slap jumps
- Inchworm pushups
- Mountain climbers
- Alternating jump lunges ... See MoreSee Less
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Full Back & Bicep Workout:
1) Pull-Ups (3 sets)
2) Neutral Grip Lat Pulldowns (4 sets)
3) Hammer Strength Single Arm Rows (4 sets)
4) Dumbbell Pullovers (4 sets)
5) Alternating Dumbbell Curls (4 sets)
6) Incline Bench Hammer Curls (4 sets) ... See MoreSee Less
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Don’t take our word for it. See what past clients are saying…👇🏻⬇️👇🏻⬇️ ... See MoreSee Less
8 Minute Ab Workout (NO GYM REQUIRED!)
Here's a quick ab workout that Vince does right along side you. So hit "play" and let's go!
1st - Rollover Crunches
2nd - Pulse Ups
3rd - Right Side Plank Dips
4th - Left Side Plank Dips
You'll go 15 seconds on, 15 seconds off for 4 rounds! ... See MoreSee Less
5 Most Common Arm Training Mistakes (AVOID THESE!)
For more tips and tricks to building your dream body use my free fitness tool - vshred.fit/5ArmMistakes
5 Most Common Arm Training Mistakes:
1. Creating Momentum (Stop Swinging Forward)
2. Losing Tension at the Bottom (Don't Straighten Your Arm!)
3. Elbow Pulling Forward (Keep in Locked Position)
4. Too Fast on the Way Down (Slow DOWN!!)
5. Go LIGHTER! (Yes, leave your ego at the door and do it right!)
Follow these next time you're training arms for a better pump, and better results! ... See MoreSee Less
For more training and nutrition tips, take my fitness quiz - vshred.fit/BodyweightLegExercisesFB
There are tons of great exercises that you can do purely with bodyweight and in this video, I give 6 great exercises that can be implemented into your workouts or just put together as one workout itself.
First are jump squats. These are a great exercise for all muscles in your legs and better than regular squats due to the explosiveness of the jump. Make sure when doing this you are in proper squat stance with your feet shoulder width, toes slightly pointed outward, sit back on your heels and drive through them from the bottom of the squat. Also, make sure you are not letting your knees bend inward at any part of the movement as this can cause serious knee injuries.
Second are low cossack lunges. These are great for inner legs and hamstrings. You want to make sure your feet are wide enough apart so that when you lunge down to one side, you are not putting too much pressure on your knee. Also, make sure you are keeping most of your weight on your heels and getting a deep stretch in the muscles on the back of your legs.
Third are front-to-back lunges. These are a great exercise to work all areas of your leg. You want to make sure that you are keeping your shoulders above your hips and not bending too much in your lower back and you also want to make sure that when you step forward or back, that when you're at the bottom of the lunge, your knees stop at a 90 degree angle.
Fourth are single leg glute bridge holds. These are a great exercise to target the butt and hamstrings. You want to make sure that you are putting emphasis on squeezing your glutes the ENTIRE TIME and driving through your heels. Then thrust your hips up as high as you can and continue thrusting as high as you can for 5 seconds. Do not lose ANY tension at the top.. Then lower your butt back down and go into the next rep before your butt actually touches the ground.
Fifth are heel sliders. These are an awesome exercise for hamstrings. You will need to be on a hard floor or have carpet sliders if you're on carpet. When doing this exercise you need to make sure you are constantly keeping your hips thrusted up and your butt always off the ground as you straight and bend your knees. Really focus on the mind/ muscle connection with your hamstrings as you put your weight into your heels.
Try these out and let me know what you think! ... See MoreSee Less
3 Exercises To Build Your Inner Chest
Working your inner chest can be quite difficult unless you know exactly what you should be doing. Because most of the time people don't implement either of the two main factors that create muscle growth in that specific area.
The first factor is the peak contraction. The fastest way to build the inner portion of your chest is to be sure you are including complete adduction of your elbows to get as deep of a contraction of your chest as possible. The next factor is to make sure you are keeping your muscle under tension while doing this. But most of the time, what happens is people end up resting at the top of the exercise and this is why their inner chest is typically lacking.
So the first exercise is going to be close grip dumbbell presses. The main thing to remember here is to continuously squeeze the dumbbells together using your chest to create that peak contraction, and keep squeezing as you lower the weight down to your chest and especially as you press it back up to the top.
The next exercise is a plate press. Very similar to the close grip dumbbell press but your arms will be a little more adducted and you will be forced to squeeze the weight together to avoid dropping it on your face. So make you are overemphasizing pressing your two hands inwards on the plate as if someone is trying to take it.
The third exercise is a cable fly elevations. Here, you will take two cables at whichever height you prefer. You will press the handles together while making sure your shoulders are rolled back in order to isolate your chest.. then you will keep the handles pressed together, maintaining the peak contraction, and then in a controlled movement, raise your hands up, then back to starting position, and lower your hands down, then back to starting position. This will allow you to work all different areas of your inner chest.
Try these out and let me know what you think! ... See MoreSee Less
💥💥💥 3 Easy Moves For Building A Bigger 💥💥💥
Want a bigger back? 👉🏼👉🏼👉🏼 vshred.fit/biggerback
When it comes to training your back, you must first understand that in order to progressively overload your back muscles, you are going to be pulling a lot of weight. Whether thats pulling down or pulling back, your forearms are more likely to fatigue before your back does. And when they happens, now you are cutting sets short because you can't hold the weight that your back needs long enough. So the first thing you need to do is order some wrist wraps off amazon and use them when your forearms start fatiguing.
After that, comes dumbbell rows and this is a very common mistake. Either guys try to jerk the weight up by rotating their shoulders or they bend their elbow too much and get too much bicep activation and too little lat stimulation. To fix this, all you need to do is focus on driving your elbow backwards before you bring the weight up and then pull back and up at an angle. If you've never done this, it will give a nice deep squeeze to your lat muscle like you've never felt before.
Then lastly, comes cable rows because similar to dumbbell rows, most people put too much emphasis on bringing the cable up too high therefore, not getting enough shoulder extension and too much elbow flexion. Instead, you should drop your shoulders as low as they will go and let your arms and hands follow.. Then when rowing the cable back, focus on pulling through your elbows and staying in one plane of motion that ends with the cable in your belly button.
Try these out and let me know what you think below!
Want a bigger back? 👉🏼👉🏼👉🏼 vshred.fit/biggerback ... See MoreSee Less
Don't go drop a bunch of money on expensive supplements that don't work. Educate yourself on the few that do:
Most are complete garbage, but there are a few that can give you a boost. I put this free supplement guide together so you can get educated and stop wasting your money.
Please remember If you aren't training consistently, supplements are a waste of time and at best they are just a bonus to a great diet.
💥💥💥👉🏼 vshred.com/ultimate-supplement-guide/ ... See MoreSee Less
How To Break a Plateau (3 Ways!)
💥💥💥 Three more free tips 💥💥💥👉🏼 vshred.fit/plateau
Something I use to struggle with and also something I get asked about a lot are what to do about plateaus.
So in this video, I not only share three different methods to break a plateau (two a little more basic, one a little more advanced) but I also explain exactly why one finds themselves in a plateau by breaking down the three phases of homeostasis.
💥💥💥 Three more free tips 💥💥💥👉🏼 vshred.fit/plateau
Enjoy. ... See MoreSee Less
Full Leg Workout (Stop Skipping These Exercises!)
In this video, I take you through my current leg workout. Also, you'll notice that I take a full scoop of pre-workout even though it's after 9pm. That's just because this specific pre-workout has a nitric oxide blend but no caffeine or anything so it will get you a good workout and increase your circulation but nothing that will keep you awake after your workout.
Now, as you'll see, once I get to the gym, I spend about my first 15 warming up my leg muscles. So I start with 5 minutes of LISS cardio, then warm up my knees and stretch out my hip flexors. After that, I will usually do my first compound exercise with light weight to force blood into the muscles to avoid injuries.
Then once you get into the workout, you'll see a breakdown just like this:
4 sets of every exercise:
1st set: 15 reps
2nd set: 12 reps
3rd set: 12 reps
4th set: 10 reps
Barbell Reverse Squats
Prone Hamstrings Curls
Seated Leg Extensions
Seated Straight Leg Calf Raises
Hope you like it! ... See MoreSee Less
How To Build Lower Pecs (Stop Doing This!)
💥💥💥💥💥 Find out how to get an overall shredded chest here - vshred.fit/LowerPec
Before stepping foot in the gym and trying to target your lower chest, you need to understand exactly how to build muscle, which is by lengthening and shortening a muscle, and which directions a muscle's fibers run.
When it comes to lower chest, also referred to as, the abdominal head of the pectoral, you must understand it originates in the upper arm bone and inserts into the top of the abdominal region. Therefore, to work this area of your muscle, you must act as if you are trying to bring the origination point to the insertion point by bringing your elbows downward and together.
The most common mistake I see when I see guys or girls trying to target their lower chest, is they either use a decline bench press, which leaves your hands in a fixed position, therefore, disabling you from squeezing your elbows together. Or they go to heavy on cables and roll their shoulders forward and bend their elbows, only focusing on touching their hands together.
I recommend cables or dumbbells for chest isolation, especially when you're trying to target a specific head. But when doing cables or dumbbells you must focus as if you are only moving your upper arm. Try to keep your elbows at one steady slight bend, while keeping your shoulders rolled back and squeezing your elbows together. Or if you are going to keep a little more bend in your elbows and do a cable press, make sure you are leading with your elbows and really squeezing at the bottom.
Let me know what you think in the comment section below!
💥💥💥💥💥 Find out how to get an overall shredded chest here - vshred.fit/LowerPec ... See MoreSee Less
Why YOU Don't Have Lower Abs (1 Easy Fix)
I was filming at the gym for some future content and saw some straps hanging that are typically meant for lower ab exercises and it sparked an idea...
Too many times, I hear guys or girls talk about no matter what they do, they can't get their lower abs to pop out.. Granted most of them don't have a low enough body fat percentage, but let's give them the benefit of the doubt and say they do.. The most common issue I see when guys or girls are at the gym TRYING to hit their lower abs, is they're not actually even targeting their lower abdominals at all! They're too focused on just knocking out those 10 reps and getting their knees up using any muscle possible.. And then they think if they don't get those 10 reps, it was a failed set, therefore they cheat even more.
Well the issue with how most people do lower ab exercises is that they're primarily only using their hip flexors. This is why when you go and try an ab exercise that is supposed to target lower abs, you feel the burn right above your hips and never actually get sore in your lower abdomen.
Whereas, if you actually focused on raising your lower body by tucking your lower abs in and making sure you get the curvature of your lower spine at the peak of the exercise, you will find that you isolate your lower abs better than you ever have before.
Try it out! ... See MoreSee Less
10 Minute Bicep Workout (MASSIVE PUMP!) ... See MoreSee Less
Be The Hero Of Your Own Story... ... See MoreSee Less
lol Thoughts? Any truth to this? 🤔 🤔 🤔
The Sexy/Crazy Matrix for Finding a Wife ... See MoreSee Less
Best Tricep Exercise You've NEVER Tried
When it comes to doing tricep exercises, you must first understand the two most important components to muscle building. And those are time under tension (TUT) and full range of motion (ROM).
But the drawback to most of the tricep extension exercises out there is they don't allow you to utilize both of these throughout the exercise. Either you do full range of motion but lose tension due to the angle of the cable in relation to your arm or you keep tension but lose full range of motion.
So in this video, I show you a simple way to implement both full ROM and steady TUT throughout the entire exercise, therefore enabling you to stimulate more muscle fibers and build more muscle.
And this is by simply rocking back and forth during the exercise. You want to stagger your feet, and shift your weight to your back foot during your concentric contraction, and shift your weight to your front foot during your eccentric contraction. This will allow you to keep tension on the muscle at the bottom and the top of the rep without sacrificing the peak contraction or the stretch of the muscle. ... See MoreSee Less
How To Get Bigger Traps (One Exercise)
Often, when guys are trying to get bigger traps, they train wrong... period. They grab the heaviest weight they can hold in their hands and they bounce the weight up and drop it back down.
Guys, if you back up to the basics of muscle growth, what will you find? You'll find that you need full range of motion and time under tension.. Neither of which, you will be getting from using super heavy weight when shrugging.
Instead, try grabbing some lighter dumbbells and giving these pause shrugs a go. Shrug them up ALL THE WAY, hold them at the top for 5 seconds, and lower the weight for 5 seconds and make sure you're getting a stretch at the bottom to ensure full ROM.
Let me know what you think! ... See MoreSee Less
My spirit animal. ... See MoreSee Less
Mood. ... See MoreSee Less
3 Tips To Gain Muscle (Fix These TODAY!)
In this video, I talk about the three most important weight training factors that you need to keep in mind every time you go to hit the gym.
First off, we have the "mind/muscle" connection. This is something I have talked about in previous videos and is the first thing I mention for a reason... because it works!
What I'm talking about is simply putting all of your focus into the muscle that you are trying to target. If that means you need to drop your weight because you're no longer cheating and using other muscles to get the weight up, then drop the weights! No egos allowed. Best tip is to act like you are flexing the targeted muscle throughout the entire set.
Next, you must be utilizing full range of motion (full ROM) and this just means that you need to make sure you are completely lengthening the muscle that is being worked, giving it that stretch, then shortening the muscle ALL THE WAY to the peak contraction, squeezing at the top of the rep, and returning all the way back to where the muscle is fully lengthened.
Last but not least, we have no cheated rests. And sometimes this is purposeful, but sometimes this is accidental. You just simply need to make sure you're not losing tension when your muscle is completely lengthened and that you're also not losing tension by moving under the weight at the top of the exercise. Keeping your sets as one consistent period of time under tension is going to dramatically increase the results you see in the mirror. ... See MoreSee Less
Best V-Cut Abs Exercises (At Home!)
💥💥💥Want the same results? Use this ==> vshred.fit/abs
V-cut abs are one of the main differences between someone with "ok" abs and someone who looks ripped and aesthetic. In this video, I take you through 5 of my favorite oblique exercises that can be done anywhere!
When it comes to targeting specific ab muscles, you must understand the difference between the rectus abdominals (commonly referred to as the 6 pack), internal and external obliques (v-cut and "fingers") and your transverse abdominis which acts as a belt around your entire core but cannot be seen.
So in order to target the obliques, you must incorporate, not only a crunch, but a twist AND a crunch. This will help stimulate the muscle fibers which run at opposing angles down your core.
Start implement some, if not all of the exercises in this video if you plan to build up your oblique muscles to really get them to pop.
💥💥💥Want the same results? Use this ==> vshred.fit/abs ... See MoreSee Less
How To Get a Bigger Chest (Stop Doing This!)
If you're struggling to develop a larger chest, it's time to look a little more in-depth at how you're training.
Often, guys will use the bench press as their "go-to" exercise for a bigger chest.. and while the bench is a great upper body compound exercise, it will never isolate your chest... hence the word "compound".
But this is because of the origination and insertion points of the muscle heads in your chest. The middle chest, also known as the sternal head, is the part that you typically are trying to build when benching. But the issue with benching, is it doesn't allow for full range of motion (full ROM) or a peak contraction due to your hands being in a fixed position on the bar.
Whereas, if you jump over to the dumbbells, you will be able to get more chest gains. This is because dumbbells not only allow you to flare your elbows out as wide as possible to get a stretch on the pectoral muscle, but also allow you to bring your elbows together to get the peak contraction at the top.
Try training with dumbbells in this manner the next time you hit chest and lemme know how it goes! ... See MoreSee Less