Got something really cool for you here today...a little something to make your brain hurt, in addition to your muscles.

This is a concept I've been playing around with off and on for a few years now. I call it Double Resistance Training (DRT, for short...I like to call it "dirt" training). It's similar in concept to my Hybrid Training method, if you're familiar with that.

Essentially, what this means is putting the target muscle under load/tension WHILE you're doing ANOTHER exercise for that same target muscle...

...in other words, two forms and directions of resistance done concurrently with each other to maximize the tension on the target muscle.

It's not like Hybrid Training (which is awesome, just fyi/), in that we're not using two forms of resistance to better match the strength curve and loading patterns of an exercise.

The goal is here is constant muscle tension...muscles don't grow without tension and a lot of exercises flat-out LOSE that tension at certain points in their range of motion. You can adjust for this by never doing full range of motion and just sticking within the middle 3/5 of the range to keep that tension on.

However, Double Resistance Training allows you do to full range training while maintaining CONSTANT tension on the target muscle.

I'm sure at this point, you're very curious to see a few examples of this!

Exercise #1 - Low-Pulley Push-Ups

This is the first exercise I came up with that really clued me into the concept.

First, you're going to be doing a regular push-up (on your fists) - no problem there.

Second, you're going to be holding the two low pulleys of a cable cross-over machine in your fists while you're doing the push-up. These pulleys will be actively trying to pull your hands apart while you're doing the push-ups, forcing your pecs to contract constantly and directly laterally while they're also being used to push your body up.

This is the "double" part of DRT...the cables aren't directly resisting the vertical movement of the push-up...they're just forcing the pecs to fibers to activate in another direction WHILE they're contracting for the push-up.

If you don't have a cable machine, you can use a pair of bands as well (attached to solid objects out to the sides), held in your hands or looped around your forearms.

Here's how to do set it up and do it...

First, set the handles on the low pulleys and set a fairly light weight on the first time you do it. Kneel down and grab one handle then go over and grab the other.

Get into push-up position on your fists, bring the cables into the middle. I like to set the feet out wide to increase the base of support...it's not as important with lighter weights on the cable, but as you get into heavier loads, it helps for maintaining body position.

Come down into the bottom position of the push-up then back up.

Repeat until your chest is basically screaming...and it will be.

The heavier you load the cables, the fewer reps you'll get. If you're strong, you can also have a partner put weight on your back (plates or a sandbag work well).

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Exercise #2 - "Handcuff" Pull-Ups (or Pulldowns)

If you want wider lats, THIS is the exercise you need to do.

Not only will you be doing one of the best back exercises in existence (the pull-up), you're going to be adding DIRECT lateral tension WHILE you're doing the pull-up (or the pulldown, for those who aren't strong enough to perform a pull-up).

And yes, this will hurt.

And it will not be easy.

But it will be TOTALLY worth it....the exercise will light up your upper back and the outside aspect of your lats like nothing else I've found.

It's very simple and very effective!

First, you'll need a training band. Here's the recommended online store where I get my bands from. If you don't have any bands, I would definitely suggest getting a few pairs - they have a lot of good package deals on the site and they bands are strong and tough.

You can also use any form of "rehab" or "fitness" band as well, if you don't have one of these types of bands. The real key is something that gives you the lateral resistance (you'll see).

Now, if it's a 42-inch band, loop it half and put your hands through the ends of the loops (hence the "handcuff" name).

If you're going to do the pull-up version, you should be strong enough to perform at least 10 reps with just bodyweight before trying this one. If you can't yet, then go with the pulldown version below.

Grip your left hand onto the bar...then STRETCH the band and grip your right hand onto the bar in a wide pull-up grip.

Now you've got immediately lateral-pulling tension on your lats and you haven't even started the pull-up yet...

Perform the pull-up exactly as you normally would.

With the bands on your wrists, you'll have constant tension on the extreme lateral aspect of your lats from the bottom of the movement all the way to the top.

And believe me, you WILL feel this one.

(you can add resistance via dip belt or dumbbell between your feet, too)

Now, if you're not quite ready for the full pull-up version, you can very easily do this with the wide-grip pulldown as well.

The idea is exactly the same...loop your wrists through the band loops, grip onto one side of the bar, stretch the band, then grip onto the other side.

Then perform a regular wide-grip pulldown to the front with the direct lateral resistance on the lats.

I'll warn you right up front...the first time you do this one, whether it be the pull-up or pulldown version...you're going to get SORE. This is a tension pattern that your body has very likely NEVER experienced before.

Aim for at least 3 sets of 4 to 6 reps for the pull-up...if you're doing the pulldown, go for 8 to 10 reps per set.

If you really want wider lats, this is an exercise you will definitely want to do. The direct lateral tension on the lats targets the extreme outer fibers of the lats in a way that is completely unique...and extremely effective!

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So those are two of my favorite "Dirt" (DRT) exercises.

I've been experimenting with a few other ones as well that I'll be sharing over the next few days (I've got one for triceps that works GREAT...the tension is insane).

If you're interested in learning more about my other method of multiple-resistance training that I call "Hybrid Training," you can see it action here.

Honestly, it's one of the coolest muscle-building methods I've come up with in my entire 25+ years of training...once you grasp the concept behind it, you'll see exactly how powerful it is.

It literally allows you to mulitply the training effect of every single set you do.

Here's a good example of it at work (this exercise uses 3 forms of resistance at once...most of the exercises just use 2 but this one just looks the most awesome, so I went with it :)

For more info on Hybrid Training, click here.

Enjoy!