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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Thursday, July 20, 2017

Get Ripped: At-Home Shoulder Workout

Although the U.S. Department of Health and Human Services recommends adults participate in muscle-strengthening exercises at least two times per week, to get ripped working out from home you’ll likely need to strength-train at least four times per week. Most body builders strength-train one or two groups of muscles during each workout. Diet and cardiovascular exercises are crucial components of becoming ripped by working out from home.

shoulder workout

Things You’ll Need

Before beginning your shoulder workout, make sure you have the appropriate equipment. You’ll need a few sets of dumbbell weights. Women can start out with 2-pound, 3-pound or 5-pound dumbbell weights and men may want to start out with slightly heavier weights. It’s helpful to have dumbbells of varying weights so you can adjust the weight as you become fatigued during your workout, or increase your strength over time.

Diet Component

If you’re overweight or obese, reduce your daily calorie intake to help reduce excess body weight. The Centers for Disease Control and Prevention defines overweight as a body mass index of 25 to 30, and obese as a body mass index of 30 or greater. The American Dietetic Association recommends people who are overweight or obese reduce their daily calories by 500 to 1,000 each day to lose about 1 to 2 pounds per week.

Importance of Cardiovascular Exercise

Participating in 30 to 60 minutes of cardiovascular, or aerobic, exercise on most days of the week in addition to your strength-training activities can help you burn excess body fat, especially for people who struggle with the diet component of becoming ripped at home. Cardiovascular exercises can also help keep your heart healthy.

Shoulder Workout Basics

To help achieve tight, toned and ripped shoulders perform supersets of each shoulder exercise. This means you don’t rest in between sets of shoulder exercises, or rest for only a few seconds in between sets. For each shoulder exercise you perform, you should be able to complete at least 10 repetitions until you reach exhaustion and feel a slight burn in your shoulder muscles. Perform each shoulder exercise at least four times during your workout.

Standing Shoulder Press

Start in a standing position with one dumbbell in each hand, and your arms bent at a 90-degree angle and parallel to the floor. Slowly, lift your weights up toward the ceiling until your arms are almost fully extended and your weights almost touch each other. Slowly lower your weights back to the starting position and repeat the standing should press until you reach exhaustion. Then immediately move on to the rear deltoid fly exercise.

Rear Deltoid Fly

Begin this exercise in a bent-over position facing the floor with your back about parallel to the floor, one dumbbell in each hand, and your arms straight and hanging down. Keeping your arms as straight as possible, slowly lift them up and away from each other toward the ceiling until they are about parallel to the floor and perpendicular to your back. Repeat the rear deltoid fly until you reach exhaustion. Then immediately move on to the modified rear deltoid fly exercise.

Modified Rear Deltoid Fly

The modified rear deltoid fly exercise is performed almost the same way as the rear deltoid fly. The only difference is that instead of positioning your back parallel to the floor, your back should be tilted upward slightly. Keeping your arms as straight as possible, slowly lift them up and away from each other toward the ceiling until they are about parallel to the floor or slightly above parallel to the floor. Repeat the modified rear deltoid fly until you reach exhaustion. Then immediately move on to perform lateral raises.

Lateral Raises

Begin in a standing position with your arms straight and down at your sides holding your dumbbell weights. Keeping your arms as straight as possible, raise them laterally outward away from each other and to the sides of your body, until each arm is about parallel to the floor. Repeat lateral raises until you reach exhaustion. Then immediately move on to perform front raises.

Front Raises

As with lateral raises, begin in a standing position with your arms straight and down at your sides holding your dumbbell weights. Keeping your arms as straight as possible, raise them up in front of your body until your arms are about parallel to the floor. Repeat front raises until you reach exhaustion. Then immediately move on to repeat your first exercise, which is the standing shoulder press.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

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Saturday, July 15, 2017

Side Effects Of Steroids

growth hormone

Anabolic steroids and growth hormone are very popular nowadays, but you should think again (and again and again) if you are considering to use them. Many bodybuilders and even casual everyday people use them to get in shape, to grow bigger and stronger, to follow some kind of idol, well that’s wrong – what else can I say. Steroids are illegal for reason you know… you need prescription to buy them in drug stores. But you can still get them in black market which is risky! Steroids and growth hormone is popular because you can reach your goal a lot faster AND you can go even further, look at those athletes in Mr. Olympia.

In sports steroids are illegal to use because of the advantages they give. But even then athletes are trying to find new ways how to gain strength, gain muscle, cut down fat and much more! They want to be successive by any costs.

Ok.. I’m too rough with steroids – steroids sometime are good guys too… Steroids are used for the treatment of different conditions such as AIDS, cancer and some more. Steroids promote body a natural strength and possibilities to fight diseases.

Like every drug, steroids have side effects and IF you want to use steroids you MUST consult your doctor before starting your steroids cycle (bulking up or gaining strength – that doesn’t matter really). Steroids can cause long term negative health consequences like:
  • Liver damage – this is real and this is what will happen. Oral steroids cause the most damage to liver. But injectable steroids have other minuses… liver failure is the worst that can happen.
  • Steroids increase the level of testosterone in body ( this is why they help to gain strength and build mass so ‘’easily’’ ) but the overproduction of testosterone can cause aggressiveness, low sex drive and low sperm count
  • Steroids increase water retention too; this leads to an anabolic state which is why athletes (especially bodybuilders) use them. But fluid retention increases workload on the heart, therefore blood pressure increases and this can be a serious problem and even cause of a heart attack.
  • Finally all steroids change into estrogen and this is why steroids can cause your breasts grow larger (the first sign is soreness in nipples).

Growth hormone is as dangerous as steroids (if used improperly, of course). Growth hormones activate the components in body that cause the muscles to grow.

It’s possible to have large muscles, and a totally ripped body without using steroids or growth hormones. Sure, you will become bigger quicker, but introducing these substances into your body will have negative long-term effects.

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Wednesday, July 12, 2017

Steroids – Basic Information About Steroid Types

In this article I will try to briefly explain what are steroids, how they work and what can that cause to your body and mind. Anabolic steroids are human-made drugs that have similarities with male sex hormones. Similar as male sex hormones, these drugs promote growth and development of muscles and male characteristics.

steroids

Steroids are available only by prescription in most countries but most athletes get them in black market (on the internet or hand by hand) therefore risking not only with their health but lives too.

Steroids are often used by athletes to enhance their performance in various sports (mostly speed sports and power sports). Bodybuilders use steroids to develop their muscles. Athletes often take dosage that is a lot higher than the dosage recommended therefore they get faster and better results but this has great negative effects on body and mind. Keep that in mind!

Steroids cause addiction!

Methods of use:
Often different steroids are taken together to increase the effect, this is called ‘’stacking’’. There is another way of using steroids –‘’pyramiding’’: the user increases the dosage over weeks of cycle and tapers off in a second cycle. This technique is used to allow the body to adjust to the changed levels of hormones. But keep in mind that none of these techniques has been substantiated by research.

Steroids can be consumed in 3 ways:
  1. Swallowed in pill form
  2. Injected
  3. Rubbed on the skin as a cream

Steroid effects on the Central Nervous System (CNS)
Anabolic steroids affect the functioning of limbic system therefore this explains the aggression and erratic bursts of emotion. Also steroids affect the hypothalamus, which regulates the basic functions of body increasing or decreasing the amount of hormones in body.

Intoxication
Steroid intoxication has not been fully researched but experience shows that steroid use has great effects on mood and emotional functioning. These effects are anxiety, exhilaration, agitation, and depression. In extreme cases, psychotic reactions can occur.

Life risks
When anabolic steroids are taken the normal system of hormone production is disrupted. So when your body gets more hormones that it should body can grow faster and increase in performance but steroid abuse can result in variety side effects.

Withdrawal
Withdrawal symptoms have been reported among users who discontinue steroids. Mood swings, depression with suicidal behavior and aggression. Quitting steroids causes dramatic loss of mass and strength and this can cause depression too (steroids are physically addictive). Researches are still held on steroid withdrawal symptoms. Of course symptoms may vary depending on individual and type of steroid/stack used.

Warning signs
Athletes often use anabolic steroids but only a small part of them is informed of the possible side effects. Males more frequent abuses steroids hoping to get to goal as fast as they can.

!!! Males and females who abuse anabolic steroids experience a number of health and behavioral consequences !!!

Males
  • Atrophy of testicles
  • Decreased sperm count
  • Decreased sperm motility
  • Fluid retention
  • Prostrate enlargement
  • Development of breasts
  • Baldness
  • Psychotic episodes
Females
  • Increased body hair
  • Decreased breast size
  • Fluid retention
  • Acne
  • Deepening of the voice
  • Aggressiveness
  • Menstrual irregularity
  • Psychotic episodes

Psychological effects in both sexes include depression, aggressiveness, mania, and delusions.

Conclusions
If you consider to use steroids then think over and over again. Take a white paper and list down the pros and cons. Steroids are VERY strong drugs that cause addiction… this is no joke! I suggest you NOT to use steroids. You can reach your goals without them too – work hard and the results will come. In rush people make mistake; this is the reason why you should reconsider your aim of using steroids. Remember that everything that we do we must do with our heads not muscles, even training, even squatting! Do smart or don’t do at all!

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Friday, June 23, 2017

Bench Press - from Techniques to Myths

bench press

When it comes to muscle building, Bench press is the most common exercise. In every movie scene at gym, there is at least one guy doing bench press. I bet that when you first time went to gym, this one was the exercise you wanted to try out. Why? Because big chest looks really impressive, but bench press is not all about chest – it works out a lot of other muscles too – such as triceps, shoulder muscles, traps and others. In this article I will try to get together everything related with the Bench Press.. from facts and correct technique to myths. So, enjoy your reading!

Ok! Some basics about bench press. In this article I will tell you about flat barbell bench press but there are a lot of variations such as incline/decline bench press, bench press done with dumbbells and others but that’s for other articles. Major muscle worked out chest and triceps – minor deltoids, traps and back.

Now let us move on to the right technique guide! This is vital because you can harm yourself really badly if the bench press is done wrong. I mean even separation from sports for life, so be careful with this one! But once you will master the technique with light weights you will think: ’’how  can someone do this wrong?!’’ So start slowly in order to get best results and rocket up in weights and size of your chest!
First. Understand that this is NOT some kind of joke or some dance movement! This is serious exercise – do it slowly and stay concentrated in all periods of exercise. This exercise seems easy at first, but when you will find yourself under the barbell with shaking hands, you will change your mind very fast. So – lie down, find yourself a comfortable position under the barbell (nose facing the barbell.. this can be individual, but it should be about that way). When you feel ready for the lift, place your hands on the barbell a bit wider than shoulder width (there are a few more positions but I will explain them in other articles) and WRAP your palm around the chest, place your thumb AROUND the barbell – if you won’t do that you will find the barbell falling on your chest faster than you can say: ‘’United States of America’’. Do as said above and you can feel safe on the bench press bench. Next thing to do is to take out the barbell from the rack, do it slowly and concentrated even with light weights. Then follows the bench… lower down the barbell to your chest at the nipple line and then press it straight up after the bar touched your chest. Do not forget to breath… correctly – inhale, hold your breath on the way down – exhale moving the bar up. Legs.. feet .. keep them FLAT on ground – do not move them around as a dancer in some club.

So let us move on to the common errors in Bench Press.
  • Bouncing the weight off the chest. DO NOT DO THAT!!! You can hurt yourself badly! And do not rest the bar on your chest. Do the exercise under control, let it touch your chest and then lift it up. Simple as that!
  • Inhaling, then hold it while lowering the bar and exhale on lifting up – your lift should be explosive!
  • Feet. Leave them in the same position. Stay rooted.
Some myths about bench press.
  • Maxing out very often. Many thinks that doing the one rep max often will increase it – no. Only working out the right way and eating the right food and supplements will maximize the maximum.
  • Doing the chest exercises more than twice a week. Wrong. Every muscle needs to rest ( approx. 48 hours and after that it starts to grow! ). If you will do too much bench it can even go down not up.
  • Do not compete with your friends at gym.. Sometimes it is interesting but you should not do that, because if someone can lift more than you – you can try too hard making some mistakes in your way and ending up with injuries.
  • Wrong warm-up. You should do a full body warm-up + a warm up set with the bar.. light weight, slow motion.. all as it should be.
  • Do not hold your hands too close! Always hold your hands on the grip and try to hold them closer to those no-grip O areas.
  • Shaking on the bench. Stay hard as steel! You are not some kind of techno dancer! You are an athlete so act as one!

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Monday, June 19, 2017

Steroids: Stanozolol (Winstrol)

stanozolol

Stanozolol, commonly sold under the name Winstrol (oral) and Winstrol Depot (intra-muscular). Winstrol is the most popular anabolic steroid used when it comes to cutting cycles. There are other popular ”cutting steroids” too – dianabol and anadrol for example. Winstrol is for nothing else than cutting cycles, it barely (or not at all) ads mass, it adds some strength but comparing with other anabolic steroids it’s almost nothing. I think no one will try to use winstrol in bulking cycle (alone)… there are other steroids out there that does that better!

But some people use winstrol in bulking cycle… not to bulk up, but to lower SHBG, one if winstrols properties are lowering SHBG but you need to use a very limited dose if you are trying to do this in a bulking cycle. In fact – winstrol is the best what you can get when it comes to lowering the SHBG! A dose of 2mg/kg lowers SHBG significantly and because of that the amount of free testosterone circulating in body increases. The same as 99% of other steroids – the suppression level of natural steroids will occur (perhaps not so much as other steroids). So when you are running any testosterone supplement (for example testosterone cycle with winstrol) is warranted to avoid sexual dysfunction.

Winstrol/Stanozolol side effects
Stanozolol is 17aa compound, this means that it´s been altered to endure the first pass through your liver without being destroyed. So this means that stanozolol is orally active compound and you can take pills instead of doing needles (of course needles will be less harmful and more effective than orally taken stanozolol!). Pills are available as well from Underground Labs as from legitimate pharmaceutical companies (the last ones requires prescription though). Stanozolol is very liver-toxic because it is a 17aa substance, in fact stanozolol has one of the worst hepatoxicity (mg for mg) of any steroid. This makes stanozolol to be so hard to combine witn bulking cycle – the dosage will rise so as the damage to liver. Stanozolol has undesirable results on cholesterol too. Many people take stanozolol only pre-summer to make that tight beach look. Stanozolol should be limited to six weeks of use, but many people run it for 12 weeks without any problems.

Effects of using Winstrol/Stanozolol

As said before, stanozolol is a cutting anabolic steroid – so the results are – dryer look. Of course there are some bad effects too – some people report ”dry” joints. Athletes in explosive or high impact sports should stay away from this drug, because it weakens tendons (this could lead to possible injury). But this is individual – some can suffer from ”dry joints” some not. Stanozolol is an unique compound – available in oral (winstrol) form and in injectable (winstrol depot) form. Both forms contain the same amount of compound. Injecting it has the advantage because you can avoid the ”first pass” through liver which is the most toxic part for liver.

Winstrol profile (Stanozolol)

[17beta-Hydroxy-17-methyl-5alpha-androstano[3,2-c]pyrazole]
Molecular Weight: 344.5392
Molecular Formula: C22H36N2O
Melting Point:N/A
Manufacturer: (Originally) Sterling
Effective Dose(men): 50-100mgs/day
Effective Dose (women): 2.5-10mgs/day
Active Life: 8 hours
Detection Time: 3 weeks (oral) to 9 weeks (injectable)
Androgenic/Anabolic Ratio:30:320

Friday, June 16, 2017

Side Effects of Steroids

anabolic steroids

Anabolic steroids and growth hormone are very popular nowadays, but you should think again (and again and again) if you are considering to use them. Many bodybuilders and even casual everyday people use them to get in shape, to grow bigger and stronger, to follow some kind of idol, well that’s wrong – what else can I say. Steroids are illegal for reason you know… you need prescription to buy them in drug stores. But you can still get them in black market which is risky! Steroids and growth hormone is popular because you can reach your goal a lot faster AND you can go even further, look at those athletes in Mr. Olympia.

In sports steroids are illegal to use because of the advantages they give. But even then athletes are trying to find new ways how to gain strength, gain muscle, cut down fat and much more! They want to be successive by any costs.

Ok.. I’m too rough with steroids – steroids sometime are good guys too… Steroids are used for the treatment of different conditions such as AIDS, cancer and some more. Steroids promote body a natural strength and possibilities to fight diseases.

Like every drug, steroids have side effects and IF you want to use steroids you MUST consult your doctor before starting your steroids cycle (bulking up or gaining strength – that doesn’t matter really). Steroids can cause long term negative health consequences like:
  • Liver damage – this is real and this is what will happen. Oral steroids cause the most damage to liver. But injectable steroids have other minuses… liver failure is the worst that can happen.
  • Steroids increase the level of testosterone in body ( this is why they help to gain strength and build mass so ‘’easily’’ ) but the overproduction of testosterone can cause aggressiveness, low sex drive and low sperm count.
  • Steroids increase water retention too; this leads to an anabolic state which is why athletes (especially bodybuilders) use them. But fluid retention increases workload on the heart, therefore blood pressure increases and this can be a serious problem and even cause of a heart attack.
  • Finally all steroids change into estrogen and this is why steroids can cause your breasts grow larger (the first sign is soreness in nipples).
Growth hormone is as dangerous as steroids (if used improperly, of course). Growth hormones activate the components in body that cause the muscles to grow.

It’s possible to have large muscles, and a totally ripped body without using steroids or growth hormones. Sure, you will become bigger quicker, but introducing these substances into your body will have negative long-term effects.

Monday, June 12, 2017

Antioxidants – Why Do We Need Them?

antioxidants

Antioxidants are capable of slowing or preventing the oxidation of other molecules (free radicals) that can seriously damage our health. And the best sources of antioxidants are found in dark-colored fruits like berries and red grapes. You can eat them fresh or make juices – anything you want. If you enjoy fruit juices – make them, if you enjoy brutal eating of grapes – do it!

Not all of the antioxidants are the same. There are numerous types of them and each one dominates more or less in any fruit you eat. The same is with free radicals (the targets of antioxidants).

One thing how free radicals appear in our body is the environment around us (excess sunlight, smoking, pollution, even excess exercises) or the free radicals can be even made in your own body. So this all listed above means that we need to take antioxidants (good guys) all of our life just to fight the free radicals (the bad ones). But this is perfectly natural and we are partly doing it already. But is this enough? We have been getting the antioxidants for centuries by eating fruits and vegetables, not even knowing that they even exist!

There is always this ‘’but’’ - over the last years out, diets has changed and a lot of chemicals are added to our food (which is bad) just to make it fresh a bit longer and cost a bit less… junk food… We have been unaware of the lack of nutrition in our diets.

So this will be our fight with the free radicals! Lets help the antioxidants!
  • In short partake of a balanced and natural diet.
Why we should do this?
  • The nutrition we require in our food is present. Synthetic out, natural in.
  • Maintaining balanced diet, exercise and stay positive. So take your life easy and keep cool socially, professionally and emotionally
If you will live healthy life, eat healthy food, exercise and smile, there is a chance that you will even get all of the antioxidants you need. But to be sure you can take some antioxidant supplements – they help!

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.