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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, April 21, 2017

Importance Of Stretching In Muscle Building


Stretching is very important phase of your training! Stretching is NOT warm up and they do NOT replace each other! You should do your stretching first, and after it you can do your warm up sets. Stretching makes your muscle more flexible and really helps to prevent injuries. It also makes the blood circulation in your muscles more effective.

Stretching does not increase you testosterone level – it is just not that kind of exercise! It will just prepare your body for the exercises that really can increase your testosterone level! And if you are stretched enough, you can perform those exercises more effectively and therefore your testosterone level will be higher… sounds great, right?

You should stretch before and after your workout! Stretching after workout is good because you increase the blood flow in muscles and therefore it helps to dissolve the lactic acid that has occured in your muscles during the workout ( lactic acid makes the catabolism much faster and helps to prevent the next-day-muscle pain a bit ).

It’s good for arteries

Stretching hardens your arteries! It is very important because arteries are the main blood vessels in our body. More stronger they are, than more blood can be circulated, so more blood gets to your muscle and more nutrients and oxygen they get – this increases the growth of muscles, strength and moves away the exhaustion!

But remember that you must stretch properly and you MUST do it right! Doing it wrong can get  cause injuries just in the process of preventing injuries… uff… no – just do it right with some stretching routine made by professional trainers. And remember that you must do everything slowly and concentrated – you will see the results in increased flexibility and enhancement in your workout routines just by a few minute stretch before workout!


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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.