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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.

Tuesday, March 21, 2017

Top Mistakes In Muscle Building

There are some exercises that are more dangerous than others. If you are a beginner (without a personal trainer) you should avoid them. Not only exercises are dangerous – your attitude to training and sport is more dangerous. There are some things that you should bare in mind when training, when dieting, when trying to build muscle. All of these things I will list down you should know as ABC.
1)Hard cardio (aerobic) can stimulate heart attack. I won’t say that you shouldn’t do cardio! Not at all. But you shouldn’t force your body, you should feel the line when your body starts to damage itself. But heart attacks does happen, even to famous athletes.

2)Improper technique on bench press. You can black out because of improper breathing – this can happen because you need to generate a lot of power and your brain can run out of oxygen giving it to muscles ( and other reasons on this one ). If there are no spotters – I hope you are lucky. People die from this time to time… breathe properly.

3)Bad attitude – acting foolish. If you want to be clown – go and scare kids on streets or whatever. You have NOTHING to do at gym. IF you lift – lift hard and concentrated. Another thing is that some people don’t take weight lifting seriously – they don’t warm up properly etc. but you should warm up and do everything right just like in the army! If you can’t do some exercise properly – replace it with some that you can. If you will act foolish you will hurt yourself badly and you can’t blame the weights about it – blame you and your attitude!

4)Don’t think of lifting as ”Little is good – more must be better!” no no no. You shouldn’t exercise too often (3 days a week is ok), you shouldn’t exercise too long (45-90 minutes is enough). Exercising with the right frequency will help you prevent injuries and over-training that can have some serious consequences. Even your immune system is wakened if you train too often and too long. You should avoid some dangerous exercises such as - behind-the-neck presses, behind-the-neck pull-downs, and squats in a Smith machine, or dips with weight hung around your waist.

5)Imbalanced weight training. If you want to build muscles and put on weight you must do it everywhere on your body equally, if you train quads, you must train hamstrings too, if you train ABS you must do some back exercises too. This can cause bad posture and even some really bad consequences. Follow only expert designed training program, even if your friend seems hell of a smartass…

6)Improper technique – this is a killer one! For example bouncing weight of your chest while doing bench press. Or bouncing the weight up while performing squats – this means a blown out knee! Injuries will haunt you all of the time, so better do everything clean.

7)Don’t lift too heavy – leave your ego outside gym. If you can’t lift it properly – don’t lift it.

8)Momentum. Every and each one of the serious athletes out there will laugh at you if you will use momentum while performing exercises. Perfect speed, technique = perfect results = perfect muscles.

You need not only to work hard, you need to work smart! You can’t use only your muscles – you must use your biggest muscles – brain. Good luck in building muscles and putting on some serious and lean mass.

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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.