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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.

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.

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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.