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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.

Saturday, May 6, 2017

Compound Vs Isolation Exercises For Muscle Building

The truth is simple as 2+2 – compound exercises build muscle better than isolation exercises. Compound exercises work multiple muscle groups at a time and it’s proven, that it provides a lot better results in strength and growth.A great example here is the almighty squat and deadlift – these exercises train a lot of muscle groups at the same time which provides to fantastic results in strength, growth and muscle mass gains. But don’t throw isolation exercises away… why? Read in this article.

Isolation exercises

isolation exercises
Isolation exercises work only one muscle or muscle group at the time.We usually perform these exercises with weight machines at the gym. The idea here is that you go from one machine to other to work all your muscle groups. But in the past these machines were basically used for rehab centers to correct some specific muscle weaknesses and to cover from injuries.

Why should we do isolation exercises

This “isolation” thing can come real handy for you. This is great for strength training for some specific muscle. If you want to get more strength to your biceps, you isolate all the other muscle “from work” and all concentration to lift that weight goes to biceps. Also isolation exercises can give you some really good muscle pump for specific muscle. You want a big biceps for the summer season? Go for it with bicep curl isolation exercises.

Compound exercises

compound exercises

Compound exercises use free weights. That way you can involve more muscle groups and all these important small muscle groups in one exercise. This helps to workout your full body a lot more faster, prevents from different muscle injuries, improves coordination and balance. All these small muscle groups give a fantastic boost in overall strength training.


For as well as we need a balanced diet, we need a balanced training program. Most of the bodybuilders use compound exercises and finish with isolated ones.

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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.