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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, July 28, 2017

Exercises That Could Be Dangerous

high risk exercises

Precautions must always be taken when lifting because safety is the most important aspect of any successful weight training program. Be safe first, then effective.

Lifting Weights

Weight training is safe for most people. There are few inherently dangerous exercises if training is done within the abilities of the trainee. Weight training becomes dangerous when trainees fail adherence to safety principles related to form and technique.

Exercisers who injure themselves will not reap rewards associated to weight lifting, which commonly include a leaner body, better-fitting clothes, enhanced strength, confidence and self-image. Weight training also helps spike metabolism during rest causing increased caloric burn.

Benefits achieved through exercise is called training effect. The effect is defined as "an increase in the functional capacity of muscle and other body tissues resulting from stress (overload) placed on them." Unnecessary risks taken while exercising could halt the training effect and cause serious injury.

High Risk Exercises

There are some exercises that demand special attention due to the stress placed on the musculoskeletal system. Below is a brief description of potentially hazardous lifts as discussed by Professor Emeritus, Dr. Michael Yessis in the article Dangerous Exercises:
  • Sissy squats because of awkward forward positioning knees are placed in during the descent portion of the lift.
  • Pec Dec Machine due to arm positioning on pads creating extreme pressure on anterior shoulder tissue when starting exercise.
  • Leg extensions using heavy weights with thighs resting immobile on a bench place high stress on knees.
  • Leg presses using moderately heavy weights put excessive pressure on spinal discs if knees come too close to chest during movement.
  • Leg abduction on machine or while using a low cable pulley. This exercise is potentially dangerous if leg crosses the body to assume starting position. The hips rotate and drop awkwardly twisting and laterally flexing spine.
  • Leg adduction with machine or while using low pulley. Danger increases when pulling the leg down and crossing over the support leg. This motion flexes and rotates the lumbar spine with injurious force if the weight is too heavy.
  • Crunches or sit-ups while twisting the torso can rupture discs in the back due to shearing forces placed on spine in a rounded position.
  • Rounding the back during the descent phase of dead lifts increases gravitational forces on the spine.
  • Bent over lateral raises while seated puts increased pressure on spinal discs and if the back becomes rounded during the lift, spinal ligaments could damage.
  • The squat and hack squat, excellent overall lifts for the entire body become potentially hazardous when an incline is placed under the heels. The incline moves the knees too far forward creating forces that could wreck the knees.
Train hard but be wise to avoid setbacks due to injury. Effective weight training delivers benefits when the primary emphasis is on safety.

Tuesday, July 25, 2017

Best Weight Training Strategies

weight training

Some aspects of weight training, such as ideal resting time between sets, will vary based on your fitness goals, whereas others, such as order of exercises, breathing techniques and warm-up strategies, will be the same for all exercisers.

Rests in Between Sets

Many experts recommend 1 or 2 minutes of rest between sets.

Sets and Repetitions

Many studies indicate that 1 set per exercise produces the same benefits as 3 for muscle building, particularly among beginners. However, a few studies show greater benefits with 3 sets, particularly for lower body exercises and among advanced weight trainers. The ideal number of repetitions will vary based on whether you are trying to lose weight and increase endurance or build muscle bulk.

Building muscle bulk requires doing a smaller number of repetitions (6-8) at the highest amount of weight you can lift and increasing the weight by approximately 20% when you can do 8-10 repetitions easily.

To streamline and tone your body, you should do more repetitions (10-15) at a slightly lower weight, and choose a heavier weight when you can do 15 repetitions easily. Those who are weight training for weight loss and endurance may wish to do more than one set per exercise.

Order of Exercises

It is best to work the larger, central muscles in the back, torso, thighs, chest and shoulders first, and then gradually progress to smaller peripheral muscles such as the biceps and calves, and finish with small-muscle exercises such as wrist curls. It will be difficult to effectively work the larger muscles if the smaller supporting ones are fatigued first.

Workout Length

Your strength training workout should be at least 20-30 minutes, not counting stretching and warm-up. Workouts of this duration will generate benefits for most people. However, those who want to gain muscle or lose weight more rapidly and advanced weight trainers will need to spend longer at the gym.

Workout Intensity

It is a good idea to vary the intensity of your workouts. Don’t do the same set of exercises at each workout. If you alternate between intense and moderate workouts and vary your exercises so that you are working each muscle group in different ways on different days, you will progress faster.


Don’t hold your breath when you are exercising, as this increases blood pressure and can even cause fainting. Ideally, you should exhale when lifting, pressing or pulling the weight and inhale when bringing it back to your starting position.


It is important to do a warm-up before you begin your exercises in order to prevent injury. This can be a general cardiovascular exercise such as jumping jacks, stationary cycling or running. Alternatively, you can do a specific, targeted warm-up by doing weight training exercises that are the same as those you will do in your main workout but using much lighter weights.


Stretches should be done after your workout because although they are beneficial for flexibility and preventing muscle injury and soreness, they decrease muscle strength for a brief time. Also, because your muscles will be warm from the workout, it is easier to build flexibility.

Cool Down

Weight training should not require a cool down as the exercise isn’t continuous. However, because blood is shunted to your muscles and skin during intense training, it is not a good idea to have a hot shower or spend time in a hot tub for at least 5-10 minutes after finishing your workout.

Sunday, July 23, 2017

How to Build Muscle in the Body

build muscle
In today’s physically focused society, people are always trying to look their best. From losing weight to building muscle, it is a top priority of many to be in shape. While individuals of course work out to look good, there are also numerous health benefits that come from exercising as well. In order to build body muscle and look stronger and more toned, here are some important tips to follow that can help you build muscle faster with more noticeable results.

Muscle Groups for a Full Body Workout

Before beginning working out to build muscle, it is important to realize that there are specific muscle groups that need individual attention. According to Weight Lifting Complete, there are eleven major muscle groups that weight lifters can focus on — the quadriceps, calves, abs, forearms, biceps, trapezius, triceps, shoulders, back, hamstrings, and chest muscles. By focusing on these different areas, you can slowly but surely create a balanced physique.

If you try to simply lift weights without an intended goal or concentration on a muscle group, little progress will be made. First learn about what each muscle does, how they are connected, and how to keep focused on that muscle or group of muscles while training.

Allow Time to Rest Muscles Between Workouts

After having an idea about which muscle areas you want to concentrate on, it is time to begin working those muscles. According to, depending on your body type and experience, do not begin weight lifting with too much weight or too many reps (the number of times you lift the weight). Start out with very light free weights, such as five pounds with five reps, and work your way up when comfortable.

One of the most important (but often forgotten) aspects of weight lifting is the rest and recovery period. Research suggests that you should wait 48 to 72 hours after having a strenuous workout before performing more strength training in those areas. Many times people do not see the results they desire because they are not patient enough. By isolating individual muscle groups and focusing on them before moving on to others, you will initially tire out your muscles, then later increase their strength and endurance.

Putting It All Together to Build Muscle

In order to build muscle, first focus on which muscle groups you want to improve in a balanced manner and allow time to let your muscles fully recover. Remember, you can start building more muscle with patience and a disciplined, but not overly ambitious, workout routine. When following a solid, consistent workout over time, you will be surprised at how much lifting weights and exercise can make a difference to your physical figure and life. Achieve maximum results and feel good about yourself by making the most out of your workouts and training to build muscle today.

Please always seek the advice of a licensed healthcare professional before beginning or changing any fitness routine.

Thursday, July 20, 2017

Get Ripped: At-Home Shoulder Workout

Although the U.S. Department of Health and Human Services recommends adults participate in muscle-strengthening exercises at least two times per week, to get ripped working out from home you’ll likely need to strength-train at least four times per week. Most body builders strength-train one or two groups of muscles during each workout. Diet and cardiovascular exercises are crucial components of becoming ripped by working out from home.

shoulder workout

Things You’ll Need

Before beginning your shoulder workout, make sure you have the appropriate equipment. You’ll need a few sets of dumbbell weights. Women can start out with 2-pound, 3-pound or 5-pound dumbbell weights and men may want to start out with slightly heavier weights. It’s helpful to have dumbbells of varying weights so you can adjust the weight as you become fatigued during your workout, or increase your strength over time.

Diet Component

If you’re overweight or obese, reduce your daily calorie intake to help reduce excess body weight. The Centers for Disease Control and Prevention defines overweight as a body mass index of 25 to 30, and obese as a body mass index of 30 or greater. The American Dietetic Association recommends people who are overweight or obese reduce their daily calories by 500 to 1,000 each day to lose about 1 to 2 pounds per week.

Importance of Cardiovascular Exercise

Participating in 30 to 60 minutes of cardiovascular, or aerobic, exercise on most days of the week in addition to your strength-training activities can help you burn excess body fat, especially for people who struggle with the diet component of becoming ripped at home. Cardiovascular exercises can also help keep your heart healthy.

Shoulder Workout Basics

To help achieve tight, toned and ripped shoulders perform supersets of each shoulder exercise. This means you don’t rest in between sets of shoulder exercises, or rest for only a few seconds in between sets. For each shoulder exercise you perform, you should be able to complete at least 10 repetitions until you reach exhaustion and feel a slight burn in your shoulder muscles. Perform each shoulder exercise at least four times during your workout.

Standing Shoulder Press

Start in a standing position with one dumbbell in each hand, and your arms bent at a 90-degree angle and parallel to the floor. Slowly, lift your weights up toward the ceiling until your arms are almost fully extended and your weights almost touch each other. Slowly lower your weights back to the starting position and repeat the standing should press until you reach exhaustion. Then immediately move on to the rear deltoid fly exercise.

Rear Deltoid Fly

Begin this exercise in a bent-over position facing the floor with your back about parallel to the floor, one dumbbell in each hand, and your arms straight and hanging down. Keeping your arms as straight as possible, slowly lift them up and away from each other toward the ceiling until they are about parallel to the floor and perpendicular to your back. Repeat the rear deltoid fly until you reach exhaustion. Then immediately move on to the modified rear deltoid fly exercise.

Modified Rear Deltoid Fly

The modified rear deltoid fly exercise is performed almost the same way as the rear deltoid fly. The only difference is that instead of positioning your back parallel to the floor, your back should be tilted upward slightly. Keeping your arms as straight as possible, slowly lift them up and away from each other toward the ceiling until they are about parallel to the floor or slightly above parallel to the floor. Repeat the modified rear deltoid fly until you reach exhaustion. Then immediately move on to perform lateral raises.

Lateral Raises

Begin in a standing position with your arms straight and down at your sides holding your dumbbell weights. Keeping your arms as straight as possible, raise them laterally outward away from each other and to the sides of your body, until each arm is about parallel to the floor. Repeat lateral raises until you reach exhaustion. Then immediately move on to perform front raises.

Front Raises

As with lateral raises, begin in a standing position with your arms straight and down at your sides holding your dumbbell weights. Keeping your arms as straight as possible, raise them up in front of your body until your arms are about parallel to the floor. Repeat front raises until you reach exhaustion. Then immediately move on to repeat your first exercise, which is the standing shoulder press.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Saturday, July 15, 2017

Side Effects Of Steroids

growth hormone

Anabolic steroids and growth hormone are very popular nowadays, but you should think again (and again and again) if you are considering to use them. Many bodybuilders and even casual everyday people use them to get in shape, to grow bigger and stronger, to follow some kind of idol, well that’s wrong – what else can I say. Steroids are illegal for reason you know… you need prescription to buy them in drug stores. But you can still get them in black market which is risky! Steroids and growth hormone is popular because you can reach your goal a lot faster AND you can go even further, look at those athletes in Mr. Olympia.

In sports steroids are illegal to use because of the advantages they give. But even then athletes are trying to find new ways how to gain strength, gain muscle, cut down fat and much more! They want to be successive by any costs.

Ok.. I’m too rough with steroids – steroids sometime are good guys too… Steroids are used for the treatment of different conditions such as AIDS, cancer and some more. Steroids promote body a natural strength and possibilities to fight diseases.

Like every drug, steroids have side effects and IF you want to use steroids you MUST consult your doctor before starting your steroids cycle (bulking up or gaining strength – that doesn’t matter really). Steroids can cause long term negative health consequences like:
  • Liver damage – this is real and this is what will happen. Oral steroids cause the most damage to liver. But injectable steroids have other minuses… liver failure is the worst that can happen.
  • Steroids increase the level of testosterone in body ( this is why they help to gain strength and build mass so ‘’easily’’ ) but the overproduction of testosterone can cause aggressiveness, low sex drive and low sperm count
  • Steroids increase water retention too; this leads to an anabolic state which is why athletes (especially bodybuilders) use them. But fluid retention increases workload on the heart, therefore blood pressure increases and this can be a serious problem and even cause of a heart attack.
  • Finally all steroids change into estrogen and this is why steroids can cause your breasts grow larger (the first sign is soreness in nipples).

Growth hormone is as dangerous as steroids (if used improperly, of course). Growth hormones activate the components in body that cause the muscles to grow.

It’s possible to have large muscles, and a totally ripped body without using steroids or growth hormones. Sure, you will become bigger quicker, but introducing these substances into your body will have negative long-term effects.

Wednesday, July 12, 2017

Steroids – Basic Information About Steroid Types

In this article I will try to briefly explain what are steroids, how they work and what can that cause to your body and mind. Anabolic steroids are human-made drugs that have similarities with male sex hormones. Similar as male sex hormones, these drugs promote growth and development of muscles and male characteristics.


Steroids are available only by prescription in most countries but most athletes get them in black market (on the internet or hand by hand) therefore risking not only with their health but lives too.

Steroids are often used by athletes to enhance their performance in various sports (mostly speed sports and power sports). Bodybuilders use steroids to develop their muscles. Athletes often take dosage that is a lot higher than the dosage recommended therefore they get faster and better results but this has great negative effects on body and mind. Keep that in mind!

Steroids cause addiction!

Methods of use:
Often different steroids are taken together to increase the effect, this is called ‘’stacking’’. There is another way of using steroids –‘’pyramiding’’: the user increases the dosage over weeks of cycle and tapers off in a second cycle. This technique is used to allow the body to adjust to the changed levels of hormones. But keep in mind that none of these techniques has been substantiated by research.

Steroids can be consumed in 3 ways:
  1. Swallowed in pill form
  2. Injected
  3. Rubbed on the skin as a cream

Steroid effects on the Central Nervous System (CNS)
Anabolic steroids affect the functioning of limbic system therefore this explains the aggression and erratic bursts of emotion. Also steroids affect the hypothalamus, which regulates the basic functions of body increasing or decreasing the amount of hormones in body.

Steroid intoxication has not been fully researched but experience shows that steroid use has great effects on mood and emotional functioning. These effects are anxiety, exhilaration, agitation, and depression. In extreme cases, psychotic reactions can occur.

Life risks
When anabolic steroids are taken the normal system of hormone production is disrupted. So when your body gets more hormones that it should body can grow faster and increase in performance but steroid abuse can result in variety side effects.

Withdrawal symptoms have been reported among users who discontinue steroids. Mood swings, depression with suicidal behavior and aggression. Quitting steroids causes dramatic loss of mass and strength and this can cause depression too (steroids are physically addictive). Researches are still held on steroid withdrawal symptoms. Of course symptoms may vary depending on individual and type of steroid/stack used.

Warning signs
Athletes often use anabolic steroids but only a small part of them is informed of the possible side effects. Males more frequent abuses steroids hoping to get to goal as fast as they can.

!!! Males and females who abuse anabolic steroids experience a number of health and behavioral consequences !!!

  • Atrophy of testicles
  • Decreased sperm count
  • Decreased sperm motility
  • Fluid retention
  • Prostrate enlargement
  • Development of breasts
  • Baldness
  • Psychotic episodes
  • Increased body hair
  • Decreased breast size
  • Fluid retention
  • Acne
  • Deepening of the voice
  • Aggressiveness
  • Menstrual irregularity
  • Psychotic episodes

Psychological effects in both sexes include depression, aggressiveness, mania, and delusions.

If you consider to use steroids then think over and over again. Take a white paper and list down the pros and cons. Steroids are VERY strong drugs that cause addiction… this is no joke! I suggest you NOT to use steroids. You can reach your goals without them too – work hard and the results will come. In rush people make mistake; this is the reason why you should reconsider your aim of using steroids. Remember that everything that we do we must do with our heads not muscles, even training, even squatting! Do smart or don’t do at all!

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.