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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.

Monday, May 22, 2017

Body Types - Which One is Yours?

I bet you’ve already heard something about different body types, but do you know which one is yours? Why it’s so hard for you to drop weight, but the girl (or boy) next door keeps eating ice cream and stay’s so thin? That’s because you are endomorph, but she (he) ectomorph. But that’s not all - there is one more body type tht every man wants - mesomorph. The problem here is that we don’t choose our body type. And we cannot switch between them, or change them like a pair of shoes. Sad, isn’t it? In this article I will explain those 3 body types, and after reading it, I’m sure you will know which one is yours!

body types

Ectomorphs - small bones and muscle. These people find it hard to gain weight and muscle mass. Face - triangular with sharp features. Long fingers, toes and neck. Something like “pencil neck” or “nerd” in school, you would say. Yes, I agree, this is not the perfect body type for bodybuilding, but with hard work everything is possible. For this body type the main focus should be on training strength in order to gain weight and muscle mass. Did you know that Brad Pitt is ectomorph too? He really is. A lot of eating, right training program with three basic exercises (bench press, deadlifts and squats) and maybe some weight gainers can do the job. You will never face problems like hard-to-see abs because of that fat layer on your stomache. But you will have to work really hard to gain weight, be ready for that. The main thing is to stay focus and motivated.

Mesomorphs - have athletic body, large bones and it’s easy for them to build muscle mass. This is perfect body type for bodybuilder. And most of the world-famous Mr.Universe winners have it (Bruce Willis, Sylvester Stallone etc.). Face - cubical shape, features are clearly defined, like cheek bones and square jaw. With right training techniques the results are fantastic. Mesomorphs have to focus on training equaly every muscle group for symmetrical body. You don’t want huge arms an chest, but thin legs, because it looks very funny. For more better look - a lot of heavy lifting together with  toning exercises.

Endomorphs - round body with short arms and legs. It gives this illusion, that muscle mass is concentrated in abdominal area. This body type can build muscle fast like mesomorphs, but losing weight and burning fat is very hard. So even if you have some muscle, most of them will be under this so hated fat layer. Cardio training with heavy lifting is the perfect combination for this body type.

But remember that most people are combination of these three body types. It’s hard to find a total endomorph or ectomorph. So it’s very hard to create workout routine and diet that can bring results equally for all. I would say - It’s impossible. So important to know your body - how it reacts on different weights, exercises and diets.


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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.