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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.

Friday, March 17, 2017

Squats - Weight Gainer’s Must Have

squats
Squat is a push type exercise that a lot of people avoid. But it is must-have basic exercise, especially for gaining weight and muscle mass! Some would even say “train your legs if you want to get big arms!” and I almost agree with this, because you can not build unlimited mass and gain weight on the upper body only – you must build strong body in general! Remember that.

In this article I will tell you some basics about squatting and technique.

The main muscles worked in squat are quadriceps, but squat also trains glutes, hamstrings and calves, and muscles in lower back. A squat also gives a great testosterone boost! That is because almost all of the body works when you try to stand straight with a heavy bar on your shoulders. Also squats help for better posture. So who wants to gain some serious weight, be strong, well-built and self confident?! As I thought – all of us, so read further and I will explain the basics to start squatting without injuries.
The Right Squat

At the beginning we will learn how to squat with an empty barbell. Sounds funny, but it would not be funny if you failed your squat with a really heavy bar… so let us learn the basics and then move on to the Big Things. So, place your barbell little bit lower than your shoulders are so that you can easily get it out the rack holding the bar on your shoulders. So step under the bar and place the bar on the top of your shoulders (do NOT place the bar on your neck… it can end really bad…) If the bar feels really uncomfortable you can put a towel under it, but you will get used to the bar as you squat more. Another thing – stay PERFECTLY at the centre of bar… or else you will lift more weight with one leg and this will cause misbalance, and you can end up with some injuries. When you have done all of this, grab the bar with your hands – try to keep your hands about twice as shoulder width wide. If you will hold the hand too close it will add extra stress to your shoulders. As you squat keep your feet flat on the ground, if you will struggle, you can fall down with the bar on your shoulders – that is really OUCH! Keep this all in mind and keep your back straight when you squat, look forward, not on the ground – this will also help you to keep your back straight which is very important. If you will keep all these things in head, your squat should be flawless and weight gain a lot more impressive.

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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

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.



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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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