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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 31, 2017

Motivation And Muscle Building

bodybuilding motivation
Motivation is one of the most important things when it comes to gaining weight and muscle building, I would say – the most important. Without motivation your  training process will be boring and unsuccessful.

There are lots of ways to get motivated  and stay motivated. I will list down the most effective and popular, just to help you achieve your goals!

So, Let’s go:
  • Music – this is probably the most popular way to stay motivated. But you should not chose some pop or r’n'b music… this just sucks for bodybuilding, weightlifting and similar sports.. you need something aggressive, you need power, you need RAGE! To get these things done, you should listen to something alternative (like Metallica, Dope ) or rap with powerful beats. This will definitely help!
  • Anger – this is powerfull.. this is outrageous!!! When you are angry you can generate a lot more power! Before doing some hardcore squats you should get angry… think of something you love and then imagine that it is taken away..! You can squat heavy.. no – you can SQUAT HEAVY!
These were the in-gym motivation types but there are some deeper motivations too. Anger and music gets you motivated for a little period of time, but you need general motivation too..
  • PRO – just watch how pro athletes do their  thing and think of it as “I can do the same! I am NOT worse.. in fact I am better than him – I WILL DO BETTER”. Think of those pro’s as your idols … and time after time just watch some movie or pictures with them. This will keep you motivated
  • Encouragement– encouragement helps a lot. Tell someone about your goals. Do not be ashame! Speak with people about your trainings and you will want to go to gym day after day.

Good luck! And remember to stay motivated!
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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.