Building lean muscles without mass: Model Pump

This lesson is part of the series: One On One - Workouts for the Gym and More

This exercise set is called the Model Pump because it is popular with models, who need lean, cut muscles without the added mass. These exercises require no weights, but use your own body and gravity as resistance. Derek Noble, personal trainer to the stars, shows you how to do three exercises (also known as a ""giant set""): a wide-grip chin-up, a narrow-grip chin-up, and dips. The wide-grip chin-up works your lats, shoulders, and biceps. The narow-grip chin-up isolates the biceps and works the chest. Dips focus on your triceps and shoulders.

In these one-on-one lessons, Derek Noble gets one on one with the viewer with his active and intimate personal training session. He shows you specific exercises to tone and shape your body. Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru.

As a personal lifestyle fitness guru and trainer, I have had the good fortune to work with some of Hollywood’s hottest celebrities (John McEnroe, Demi Moore, Maria Shriver, Tatum O’Neil, and Michael J. Fox) and most recently, I got the opportunity to serve as both host and executive producer of Urban Fitness TV on the Fit TV channel. After working with an extensive list of high performance athletes, high fashion models and actors who have little time to work out, but still have to look as if they live at the gym, I created the ‘focus touch’ visualization technique that can boost the effectiveness of any exercise. This technique is part of the Body Noble Method, which is a safe,...

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