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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.

Wednesday, August 15, 2018

Use Superset To Build Big Muscles

big muscles

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.

Antagonistic Muscles Superset


An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

Pre-exhaustion Superset


In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

Post – Exhaustion Superset


Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.

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Sunday, August 12, 2018

Weight Training

The Weight training is a form of exercise where one is able to develop the skeletal muscle as well as the physical strength of his or her body. Millions of people all over the world choose to take care of their health and therefore, the weight training program is in immense height at the present time. The weight training program is the common sort of resistance exercise and can also be called as the strength or the power training. When it is accurately performed, weight training mainly provides up significant useful profit results and improvement in ones general health and well-being.

If one wants to lose and decrease fat or alter our body, the majority important things one can do is lifting the weights. The referred Diet and cardio given by the trainer and consultants are equally important for the weight training program, but while it comes to altering how ones body looks, the weight training wins hands along. If one hesitates to create a strength or power training program, it might motivate one to know that the lifting up of the weights can do that:

It is not that the weight training program are used for the weigh gain only, it is rather used as the weight loss program too also giving and providing strength to the body.

Well when Getting started with the strength training one may be very confusing—as of what exercises be supposed to do? What and How many reps and sets to be done? How a large amount weight should be put on? The schedule one chooses resolve to be based on ones fitness goal as well as the apparatus you have obtained and the point one have for workouts.

Some of the common weight training technique includes the method involving the lifting progressively elevating the quantity of weight. The Weight training uses a selection of exercises and diverse types of apparatus to aim the specific muscle group. The reimbursement of the weight training are much greater muscular strength, it helps in the increased endurance enhanced muscle tone and look, also improves cardiovascular fitness and mostly enhanced bone density.

The Weight training is mostly an anaerobic action, though some of the proponents have customized it to provide the recompense of the aerobic workout. The Weight training differs from the various weightlifting, power lifting, and bodybuilding; these are the sports rather than the form of work out. However, the Weight training is frequently a branch of those training regimen.

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Thursday, August 9, 2018

Trainings For Specific Muscles

trainings for specific muscles

Chest Training


The common error here is doing too many bench presses and neglecting the upper-pectoral area. In most people the lower pecs are easy to build, especially by doing lots of bench presses. But after doing only flat-bench work, you’ll develop an imbalance between the upper and lower pecs, with a noticeable lack of muscle density in the upper area. You can do bench presses, but make sure you include more upper-pec exercises, such as incline presses and incline flyes. Doing bench presses to the neck is also great for thickening a deficient upper chest.

Shoulder Training

While various types of shoulder press exercises help to thicken the shoulders, they do little to improve the shape in this area. For this you need to do side laterals and rear laterals. Many bodybuilders frequently neglect the rear deltoid, which results in a lopsided, unbalanced deltoid development that looks especially bad from side and back angles. Usually, doing more than one pressing exercise during a shoulder routine is wasted effort. Top professional bodybuilder Vince Corner-ford succinctly points out why he does only one pressing exercise for shoulders by noting, "Why travel down the same street twice." All pressing exercises concentrate mainly on the front deltoid, so why do two or three press exercises when they all work the same area?

Back Mistakes

The problems here involve poor form and incomplete range of exercise motion. In bent-over rowing exercises it’s common to see excessive body motion, or throwing the weight. This places excessive strain on the lower back that often results in serious injury. Another problem is not doing a full contraction. Many bodybuilders like to use a 150-pound dumbbell for one-arm rows and raise the weight about four inches. Then they wonder why they lack back development. Take a hint from Lee Haney, who uses only a 75-pound dumbbell in one-arm rows, yet he has developed one of the most impressive backs in bodybuilding history. He goes all the way up.

Thigh Training

When doing squats, some bodybuilders drop down too fast and bounce on their knees. This inevitably leads to damaged knees. Research shows that squats don’t harm knee joints unless you use poor form. Do the exercise slow and controlled for best results. If you do leg extensions, start the exercise with your knees in a 90-degree angle to your feet. Any more than this hyperextends the knee joint, which lacks protection at this angle. Doing leg extensions in poor form is just as dangerous as doing squats in poor form.

Calf Training

When doing standing calf raises, always keep your knee joint locked. Doing this exercise with bent knees shifts the focus from calves to the large, flat muscle lying beneath the calves (soleus). It’s better to reserve the soleus work for exercises such as seated calf raises.

Arm Training

The primary error with arm training is excessive cheating and failure to do a complete range of motion. Make sure you do full reps, and lower the weight all the way for full muscle development. With triceps training it’s important to warm up the elbow joint with a few light, high-rep (15 repetitions or more) sets to prevent injuries. This list is by no means exhaustive but it does point out a few common errors that could slow down gains.

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Sunday, March 25, 2018

Plain Muscle And Strength

Plain Muscle And Strength

Never train through injuries. If an injury does not clear up quickly by itself, see a training-orientated injury specialist. Investigate the probable trigger of the injury (incorrect training), correct it, and do not let it happen again. And when you get an injury, investigate non-intrusive and non-drug therapies.

Those who hoist the biggest poundages do not necessarily have the biggest muscles. It is not just sheer poundage that matters. Individual leverages, type of training used, lifting support gear (in powerlifting), muscle composition factors, neurological efficiency, and lifting technique, among other elements, account for differences in muscular development among individuals of similar strength levels. But for every individual—keeping all other factors constant—if bigger weights are built up to, then bigger muscles will be developed.

Focus on the big basic lifts and their variations. Do this for most of your training time. Do not try to build yourself up using tools of detail. Leg extensions do not build big thighs, and pecdeck work does not build big chests.

You cannot get very powerful in the big and key basic exercises without getting impressive throughout your body.

For appearance-first bodybuilders, only when you are already big and strong (but without having gotten fat) should you even consider concerning yourself with attaining outstanding definition, and the finishing touches of perfect balance and symmetry. Build the substance before you concern yourself with the detail. Perfectly proportioned and well cut up “bags of bones” do not look impressive. If you concern yourself too soon with detail work, as is nearly always the case with bodybuilders, you will never be able to apply the effort, focus and recuperative ability needed to get big in the first place. What is by far the biggest deficiency in a typical sampling of gym trainees? Plain muscle and strength. Despite this most trainees arrange their training so that the last things they will ever develop are lots of muscle and strength.

If you want to add two inches to your arms, for example, bank on having to add thirty or more pounds of muscle to your whole body. You cannot do that by focusing your attention on your arms. Get your body growing as a unit, concentrating largely on leg and back work. About two thirds of your body’s total muscle mass is in your legs, buttocks and back. The shoulders, chest, abdominals and arms only make up about a third of your muscle mass, so do not go giving those areas in total any more than one third of your total weight-training attention.

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Thursday, March 22, 2018

Competitive Bodybuilding And Powerlifting

Competitive Bodybuilding

While competitive bodybuilding and powerlifting act as terrific deadline creators, do not enter without expecting competition from drug users. Testing is either non-existent or such a joke that some of the most prominent “naturals” are well-juiced.

A much more realistic and fair type of competition is to set up something informal with a training partner, friend or pen pal. Make it bodyweight related for maximum reps for each exercise, e.g., squat 150% bodyweight, bench press bodyweight, and barbell curl 50% bodyweight. Set the date of the competition a few months away, structure a training cycle to peak on the meet day, gear yourself up for it, apply yourself with zeal to the preparatory training, and then give forth of your very best on the big day.

Alternatively, compete with yourself. Add an end-of-cycle test day to each of your programs. On the test day perform a fixed challenge workout radically different from how you normally train. Each time you do it, give your all to bettering what you did the previous time. Take a few days rest from your previous workout prior to the test session. Here are some suggestions:


Maximum reps in the squat with 100, 135 or 185 pounds.
Maximum reps in the bench press with 135 pounds.
Maximum reps in the deadlift with 150 or 200 pounds.

You could impose a time limit if the reps will be very high, e.g., maximum reps within 15 minutes; and you could use percentages of bodyweight rather than fixed weights. You could even get away from regular weight-training exercises for competition days, or use a mixture. Use your imagination and find some movements you would enjoy performing. For example, you could perform your maximum number of floor pushups (perhaps put a time limit on it), walk with a given pair of heavy objects for time, hold a 2-inch bar loaded to 100 pounds for time, etc.

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Sunday, February 18, 2018

Does Men's Body Size Matter?

Men's Body Size

Many men who join a gym have the same goals in their head – they either want to lose weight and tighten up or they want to get big and put on muscle. If you ask the men who do women prefer, the lean fit guy or the big muscular guy, would their answer come out even? And which body type do women actually prefer their men to have? A recent survey carried out by Men’s Fitness Magazine of 3000 participants, both men and women, may shock you.

Add More Muscle

Compared to last year, when only 43% of men said they wanted to add more muscle, the 2008 survey revealed that a staggering 87% of men now want to add muscle and shape-up. When the women were asked the same question it showed that 58% preferred more muscle on a man. It won’t shock you to know then that when both were asked who their favourite celebrity body was, the answer for both was the same – Daniel Craig as James Bond.

“Muscular men are considered to be more dominant than weedy-looking chaps because being physically imposing implies you are more confident,” says Dr Kerri McPherson (Health Psychologist at Glasgow Caledonian University) when asked by Men’s Fitness.

Important to Have a Good Body

When it comes to whether or not it’s important to have a good body, it’s amazing how image-conscious the world has become. Out of the 3000 individuals surveyed, 97% said that it was important to have a good body, up by 10% when compared to the results in 2007.

Even though both side believe that having a great body is important, their views vary slightly when it comes to how far they’re willing to go to get that perfect body. 23% of the men would consider having plastic surgery, whereas 30% of women were open to the idea of going under the knife.

Just the Way You Are

Sometimes it’s good to know that you’re liked just the way you are. When the 3000 individuals were asked about their favourite body shapes, the results were as follows: 42% of men said they liked women to be curvy, 37% said athletic, 14% said slender and 7% said busty. When the women were asked the same question the survey revealed that 58% of women preferred men to be muscular, 21% said slim, 11% said chunky and 10% said cuddly.

It’s time to recognise that the gym, especially the weights area, is no longer just for athletes and for massive men who grunt and groan, it should be used by everyone if they want to reach their goal. The majority has voted – it’s time to hit those weights.

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Wednesday, February 14, 2018

Water Workouts

Water Workouts

According to the Medical University of South Carolina’s Nutrition Services, water makes up 60% of male bodies and 50% of females. The human body requires water to rid itself of toxins, increase blood volume, and regulate temperature. It hydrates, cleanses and keeps the body in balance. Immersing in water lowers heart rate. It’s no surprise that water workouts have enormous aerobic and anaerobic benefits as well.

Water workouts versus Weight Training

Water is 700 times denser than air which encourages excellent resistance training. With weight training a muscle group contracts and releases, pulling against gravity, then lowering or resisting gravity, known as concentric and eccentric motions. Because of water’s dense properties, a muscle’s first (concentric) movement and second (eccentric) movement have equal resistance. Using equipment such as buoyancy belts, flotation cuffs, resistance tubing, and water dumbbells and barbells increase resistance. Water workouts enhance and promote muscle strength and tone. Combining water workouts with a weight training routine is a phenomenal way to reshape and increase muscle definition.

Cardiovascular and Endurance Benefits

The cooling properties of water allow the body to perform strongly for longer periods of time that result in fresh blood flow and nutrients to all parts of the body. This increased circulation provides oxygen to the muscles and requires less effort from the heart. Virtually all muscles in the body are engaged during swimming or during a 30 minute water workout. Water workouts can be done daily without the risk of overtraining, thus increasing one’s endurance. Although land-based cardio exercise such as running or fast walking improve heart function, they predominately work the lower body and require more oxygen to maintain the same pace as a vigorous water workout. These higher impact exercises require rest between workouts and are more likely to result in over training or strain to the bones and joints.

Less Stress on Bones and Joints

Because of water’s buoyancy, injury is nearly non-existent. Water massages muscles, bones, and joints while it strengthens those same components of the body. A 130 pound woman weighs 13 pounds in neck-deep water, so much less stress is put on the body. Water workouts provide an excellent means of exercise for those afflicted with arthritis or osteoporosis; pregnant women; obese individuals, and athletes suffering from sports-related injuries. Because of buoyancy, joints are supported and have greater range of motion that enhances flexibility. With flexible joints, susceptibility to injury is decreased.

Water workouts have enormous benefits by themselves or coupled with land-based exercises. Depending upon the intensity of the workout, water aerobics or swimming can be equal to land-based exercises, in terms of overall physiological benefits. With proper technique and a regular training program, water workouts can strengthen muscles, improve flexibility, and increase cardio health.

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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.