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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, November 2, 2016

10 Easy Ways to Help You Build Muscle Strength

build muscle strength

Building muscle strength does not mean that you need to spend every waking moment in the gym. While building muscle strength does require spending some time spent in the gym, there are changes you can do in your daily routine outside of the gym as well.

Determine If You Want to Add Mass or Simply Build Muscle Strength

When working out to build strength you need to predetermine whether or not you also want to build bulk.  You can add strength without building bulk by limiting the number of repetitions you do.  Limiting your cardio workouts will also improve strength.  You should limit the cardio sessions to once or twice a week with a maximum of 30 minutes moderately paced sessions.

Change the Way You Exercise to Build Muscle Strength

Tip #1 – Lengthen your body.  Stretch it out.  When you stretch out or up and make your body long you increase the difficulty in moving.  This causes resistance which will help to increase your strength.  Increase the distance of your body movements when performing an exercise.  Place a book under your hands or feet while you do lunges or pushups or if you have stairs in your home place your hands or feet on the stairs to increase the difficulty of performing the exercise, which uses more muscle and builds more strength.
Tip #2 – When beginning to exercise to build strength, most people want to start working their weak muscles immediately.  The fastest way to build strength throughout your body is to focus first on the largest muscle groups.   Build your core first and then proceed to weaker muscles.
Tip #3 – Instead of doing a full sit up, only lift your torso up half way or less to increase the strength in your abdominal and back muscles.
Tip #4 – Lower the number of repetitions you do. By doing this, you can increase the amount of weight you lift, the muscle strength used in a particular exercise and you recover faster.  Lower repetitions build strength without adding mass to your muscle.  If you want to add mass, increase the number of repetitions you do of each exercise.
Tip #5 – When you reach the lowest position in a lunge or pushup, pause to a count of 5 and hold it there.  This increases the amount of strength it takes to lift your body back up.
Tip #6 – Force your body to work at balance while exercising.  When able to do so, lift one foot into the air.  Forcing your body to balance uses muscle strength increasing that strength.
Tip #7 – Twist or rotate your body while you are doing your usual workout.  Adding a twist of the torso when you are doing a sit up or a lunge can quickly add to your strength.
Tip #8 – Time your Rest Periods – Take very short rest periods throughout your exercise program.  If you take extended rest periods you are not getting the full benefit from the workout.

Changes in Diet and Nutrition to Build Muscle Strength

Tip # 9 – 2 hours before exercise eat a combination of protein and carbohydrates. Protein helps build muscle and the carbohydrates will give you increased energy to burn during your workout.
Tip #10 – After completing your workout drink a protein drink.  Protein helps build and repair muscle.  This can be a sports drink that is high in protein or a whey protein powder that is mixed with skim milk.

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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.


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Ultimate 40's Workout

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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.

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