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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, April 4, 2017

The Complete Idiot’s Guide To Gym Etiquette

gym etiquette
This is the ultimate Gym Etiquette listing.
  1. Use towel to wipe the machine you were using. No one likes to lie down on a sweaty bench!
  2. Re-rack your weights. Forget all the ”It was there when I came!”, just do it!
  3. Grunting is OK, consistent screaming is not. I’m happy you’re pumped up, but it breaks my concentration if I can hear you over my music.
  4. Don’t be egoist and share the machine you are working on, no one wants to stay in line.
  5. Try not to walk in-between mirror and someone who is doing exercises.
  6. Give people their space. Keep a comfortable distance from others when performing exercises.
  7. Don’t start a conversation with someone while he/she is lifting.
  8. Don’t say you are using the equipment when all you are doing is resting on it.
  9. Help out other muscle builders, if you are asked to spot – do it! You will need their help one day… believe me.
  10. Be polite!
And, please, don’t come to the gym naked like those guys in the picture.


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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.