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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.

Thursday, August 30, 2018

Tips for Getting the Body you Want!

Here are some tips to help you start:

First tip is: Set your goals! Do not be over optimistic, do not be over pessimistic in setting your goals. Just be realistic! No one can become a bodybuilding champ over night. Do not fool yourself, today I will lift 10000 pounds and tomorrow I will look like Terminator. Start by knowing your body and you will quickly learn what is a realistic goal for you. Write your realistic goals down, make a schedule. People make plans in their head and forget them, write your plans on a paper. Read your goals, follow a schedule. When you will feel down, look at your goals and what you already achieved and your mood will go up.

weight lifting

Follow a routine of your schedule! Make yourself a training program and follow it. Once you get in a rhythm, you will feel great and your body will be grateful!

Next tip is: Ask people, learn more about training, about lifting weights...! It is true the bodybuilding is a individual sport, but do not be afraid to ask people for the advice, ask your trainer, ask a friend. Trust me, people will help you if you ask them nicely. Knowledge is power is also true for bodybuilding.

The following tip is: You must overload/stress your muscle! Only way to build your muscle and gain strength is to stress your muscle. Bigger weight means bigger muscle! Do not over exceed yourself as you might heart yourself! Warm up by lifting smaller weights. Start slowly, use smaller weight, less repetitions, then steadily add more weight, and later more repetitions. If you would always lift the same amount of weight, then your progress will stop. So try to add more repetitions with lifting the same weight or add more weight with the same repetition or decrease the rest time between your repetitions.

The last tip is: Proper nutrition and proper rest! You may set your goals, lift heavy weights, but without proper nutrition and proper rest there will not be any progress. Your muscle as your body needs energy to work. The energy comes from the proper nutrition! Without proper nutrition you will be easily tired, so believe me when I say that proper nutrition is the key. The proper nutrition will have 40% of Carbohydrates, 40% of Protein and 20% of fat. The muscle growth happens while you sleep and rest so it is very important to rest and sleep properly.

Monday, August 27, 2018

So you Want to Build Massive Muscles Fast?

massive muscles
As the human body grows old, the balance between the fats and muscles revolutionize. After reaching the age of 25, people tend to lose as much as 5% of their muscles every decade. And if people will not try to maintain fitness, they will build up more fats than muscles.

So the idea now is to learn how to lose weight and gain muscles instead. To help you out, here are some tips for losing weight and building muscle.

1. Exercise regularly

If you want to tone down your muscles in a specific area and would want to lose those fats, it is still important that you undergo "overall conditioning" programs. In this way, you lose fats and build muscles evenly.

Moreover, exercise should be on a regular basis. With a regular exercise, you can build lean body muscles and lose fatty tissues all at the same time. Hence, you do not lose those muscles and accumulate fats.

2. Count calories

The only problem with caloric intake is that some health professionals have falsely created a concept regarding the control of caloric intake in order to lose weight.

Losing weight is not all about control and restrictions but more on counting the amount of calories you have taken in. Besides, learning how to count calories will allow you to make better food choices.

3. Be realistic

Building muscles and losing weight do not pose any difference when it comes to the required period to achieve good results. Losing weight and building muscles fast does not mean a month or two weight loss and body building program. It can be longer.

Hence, do not be discouraged if you cannot see any results after working out for almost a month. Besides, perseverance really pays off. So if you really want to lose weight and build your muscles fast, use an effective strategy and the best work out program.

If you think of fats and muscles, you will think of better ways how to lose and build them effectively. Try to keep these things in mind and you will definitely achieve the results that you want.

Friday, August 24, 2018

Build Muscle Mass

build muscle mass

If you're anything like I was a short while ago, "a skinny guy trying to build muscle mass", then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a "must". Just remember, the only thing that can build muscle in your body is Protein. So if you're not consuming enough protein it's IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you're a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you're going to have to consume "more" protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you're a 150lb. guy you'd want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys "Carbs are GOOD". We need carbs as a source of energy. But you don't want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it's virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you'd want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without "Heavy weight training". Let's just put it this way "the more stress (heavy weight) you put on your muscles, the more it will grow". And it's simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won't be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you'd want to lift weights that allow you to do 6-8 reps and no more.

Of course there's a whole lot more to building muscle mass, but if you follow these 3 key ingredients you'll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow "Massive".

Tuesday, August 21, 2018

Body Building

body building
Millions of people are presently moving to gyms and fitness centers for acquiring proper body and strength. In the world of body building the key constituent of its success is proper nutrition. The Nutrition is the common food supplements that give one the raw materials for convalescence, growth and energy. With no good diet, our dreams of attaining ideal body will by no means be reached.

A number of of the frequent body building technique includes the process involving, the lifting gradually elevating the amount of weight. The bodybuilding routine uses an assortment of exercises and varied types of apparatus to intend the specific muscle group. The result of the bodybuilding are much greater and firmer than that of the other muscular exercise regime, it helps in the improving endurance enhanced in the muscle tone and appearance, also improves ones cardiovascular strength and mostly improves the bone density. The bodybuilding process is mostly an anaerobic action, although some of the proponents include customized it to offer the recompense of the common aerobic workout. The bodybuilding differs from the variety of weightlifting, weight training and power lifting; these are the exercise instruction rather than the form of work out. Still, the bodybuilding is frequently a division of those training regimen.

Well as we know that nutrition plays a great role in bodybuilding routine, therefore, all the novice bodybuilders in look for of immediate muscle mass must follow at least 5 days of elevated calories “lean body accumulation x 15” with 2 days of lesser caloric intake “lean body accumulation x12”. The Bodybuilders who are in seek out of losing his extra fat while shaping strength at the similar time must follow at least 5 days of lesser caloric intake “the lean body mass x12” by means of two days of superior calories the lean body accumulation x 15”.

One should Note: while you build up muscle and drop your fat at the similar time one will not put on muscle as rapid as one would if he just concerned in the muscle mass. Though, one get to acquire both the goals accomplished on the equal time.

Moreover people concerned in bodybuilding should alternate among 2 weeks of lesser calories all around “2000” for man and “1200” for women and two or more weeks of elevated calories all around “2500” for men and “1500” for females. Those who are involved in the activities like the marathon runner or in the heavy physical work need to regulate his calories upwards consequently mostly in the shape of carbohydrates with arrange to support ones higher level of activities.

Saturday, August 18, 2018

Jacked for Summer

Summer Training Program

Tired of getting sand kicked in your face! Want Biceps like a real man? Let me show you how to get jacked for summer! Although you will not build all that much of “real muscle” in 6 weeks or so, you can condition and firm your muscles and add blood flow enough to appear “jacked”. The firmness and added blood flow will give you the appearance of “bigger muscles”. It is not that I want you to stop at that; I wish all of you would continue weight training to slowly add real muscle mass progressively over the years. Weight training is great for you, certainly underestimated by many health “experts”, and has great positive externalities. You will look better, sexier, and your general state of health will be substantially improved. This program will quickly get you jacked for summer and, more importantly, may start you on a more serious program of weight training that will yield fantastic long-term results along with a marked improvement in physical health!

muscles for summer

Some Basic Concepts:

Starting Out:
A very basic and simple point: don’t kill yourself! If you haven’t been inside of a gym in years, or especially if you don’t know what the inside of a gym looks like, please don’t kill yourself! Start slow the first week. Use light weights and take it easy for the first two sessions. If I had a nickel for ever time I saw some idiot going gun ho the first day and then being barely being able to move for the next two weeks, I would be up about $100,000 by now! The first week go real slow and light. One session, rest a day, another session, then rest two days. The second week every other day for three sessions, then rest two days. The second week start going a little heavier. The third week on go harder and exercise every other day. Rest every other day and eat well. Good rest and good nutrition are as important as the workout; you need to know this!

Reps and Poundage:
Start very light to condition your muscles for the first few sessions. It’s not that you have to be too wimpish either, just use some good judgment. If you are sore the next day then it will slow you down for the next few sessions. So you don’t gain anything by overdoing it; you lose precious time! After the first week you can get into some heavier weights. Use enough weight so that you can do about ten reps without killing yourself. You don’t want to be too easy either; so ten reps at that weight should exhaust your muscles. Remember an essential point: if you don’t feel the exhaustion on the particular muscle after a particular exercise then you did not properly work the muscle!

Supersets and Alternates:
A very important lesson to understand! This is an advanced technique, which will go a long way to get you jacked in a short amount of time! A “superset” is simply two or more sets of different exercises done back to back with little or no rest in between. Once you understand how to work this idea into your program, you will be impressed with the effectiveness in giving your muscles a great overall workout and a tremendous pump. “Alternates” are simply supersets which somehow involve opposing muscle groups. Supersets of alternates are great in doing arms!!! Superset bicep exercises with triceps. Do a set of curls, take a brief 15 - 20 second rest to catch your breath, then immediately do a set of triceps. Take a longer 60 - 90 second rest then repeat. Do this for three to five supersets. This works really well for arms.

The arm, biceps in particular, are what many people think of when the think of muscular development. Arms are important but of course not all important. In bodybuilding you should strive for a good all around build. We will focus on three areas of arm development: biceps, triceps, and the forearm.


1. Curls:
This is generally the best exercise for jacked up biceps, but there are several variations to know.

Alternate Dumbbell curls: You can do these standing or sitting. I recommend the seated variation because it tends to reduce the tendency of swinging your arms to raise the weight and of bending the back to swing the weights. This is a method of “cheating” which is not recommended. Sitting, therefore, reduces the tendency to cheat in the lift. Pick up the dumbbells with each hand and sit on a flat bench with your back straight. With palms facing inward, lift one dumbbell toward your shoulder. As you lift, turn your wrist gradually toward the front so that when you reach the top position, your palm is facing directly at your shoulder. This gradual turning of the wrist gives the forearm a workout as you work the bicep. After you reach the top, slowly lower the arm back to the relaxed position, again turning the wrist in the process. Remember: let you bicep do all the work, don’t swing the back and don’t try to use momentum is swinging the weights. As you bring the weight of one hand toward its lowest position, begin to raise the other weight. Do this alternately for the desired reps and for the desired sets.

Barbell curls:
This essentially works the same muscles. So why do both? Because each different exercise involving the same muscle group will put a slightly different stress on the muscle. The muscle adapts according to the principle of adaptive stress. I intend to discuss this principle in a future article - I hope you will look for it! Suffice to say for now that any progress made in weight training is due to the body’s ability to adapt to stresses put on it by external forces; in the gym as well as in nature. By purposely stressing the body in a particular way we are able to achieve a certain result. In other words, we lift heavy weights and the body adapts by becoming bigger and stronger.

Stand in front of a straight bar with feet a little less than shoulder width apart. Bend to lift to bar. REMEMBER: always bend the knees when lifting heavy weight to ease the strain on the lower back!!! With palms facing forward, grip the bar - this is what is known as a “curl grip“. Slowly straighten your legs, lifting the bar “with your legs”. Now, standing with your back straight, lift the bar using your biceps only. Be careful not to swing the weight or bend the back. Lift slowly then hold for two seconds, lower the bar slowly keeping your back perfectly straight! Do this for the desired reps and for the desired sets.

Preacher Curls:
Now for the advanced stuff! Start these the third week into the program. In order to do these you need to have what is known as a curl bar, a shorter slightly bent bar used for curls. You also need what is known as a preacher bench. This is a small seat with slanted padding in front and a small slot in front of the padding to rest the bar. Most gyms have these in the fee-weight room. If you don’t have access to one you can skip this altogether. Load the bar with the desired weight and place it in the slot in front of the bench. Pick up the bar from the seated position or if you cannot reach it stand then sit. Rest your arms on the front padding while holding the weight. Now slowly lift the weight until your biceps are fully flexed. Hold for two seconds, and then slowly lower the weight. Repeat for the desired reps and for the desired sets. Preacher Curls are great because it is very difficult to cheat by swinging your body or by using “body English”. Do enough of these and I guarantee your arms will be jacked in no time!


Tricep Extensions:
For this exercise you will need a Universal machine or a machine specifically made for this exercise. Most gyms will have one or the other. Stand with your feet about shoulder width apart at the machine with the desired weight loaded. Grip the handle. Keep your back straight and your arms at your side. Now pull the weight by bending your elbows until your arms are fully extended. Let your triceps do all the work! Hold for two seconds. SLOWLY return the weight by raising your forearms again at the elbow.

Please remember: the upper arms stay rigid and motionless at your side, move only your elbows! That way you isolate the triceps in the exercise. I have seen too many people do this incorrectly! Do this for the desired reps and for the desired sets.

Scull Crushers:
Don’t let the name scare you! For this you need the curl bar again. Lying on your back on a flat bench with the weighted bar on the floor by your head, reach down and grip the bar with on overhand grip and bring the weight directly over your head with your arms fully extended. Now, keeping you upper arms pointing upwards, bend your elbows bringing the weight down toward your head. The bottom position should bring the bar about a half-inch above the bridge of your nose. Now extend your elbows back to the top position While doing this exercise, you should keep your upper arms reasonably straight, though you may bend them back slightly In the bottom position. Repeat for the desired reps and for the desired sets.


This can be done with either dumbbells or a long barbell. Although I mostly do them with dumbbells, I recommend you use both methods. It is a good thing to generally mix your program from time to time to prevent your body from becoming too conditioned to a single routine. Sitting on a bench lift the dumbbells or barbell off the floor with a curl grip. Resting your forearms on your knees, perform curls with your wrist. With palms facing upward simply bend the wrist as far as you comfortably can. Repeat for the desired reps and for the desired sets. Alternate and superset this exercise with the one below.

Wrist Twists:
Knell in front of a flat bench resting your forearms on the bench with a light dumbbell in each hand, your hands with the dumbbells hanging off the opposite edge of the bench. Now simply twist your wrist from side to side repeatedly until they are exhausted. Do this exercise first, then take a short rest and go immediately to a set of wrist curls. After a longer rest repeat this superset a few more times.

So much for the arms. Follow this program and by the sixth week in I guarantee you will be noticeably jacked! Keep in mind, of course, that we have only discussed arms. We still need to get into the proper way to train other parts of the body. I do intend to get deeper into these maters in future articles. Please watch for my next article for some great tips on doing shoulders, pecks and back.

Wednesday, August 15, 2018

Use Superset To Build Big Muscles

big muscles

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them since you have seen that super setting can help you build big muscles?

What is weight lifting superset? A superset is when you perform two exercises back to back with no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.

Antagonistic Muscles Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

Post – Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with big massive muscle growth.

Sunday, August 12, 2018

Weight Training

The Weight training is a form of exercise where one is able to develop the skeletal muscle as well as the physical strength of his or her body. Millions of people all over the world choose to take care of their health and therefore, the weight training program is in immense height at the present time. The weight training program is the common sort of resistance exercise and can also be called as the strength or the power training. When it is accurately performed, weight training mainly provides up significant useful profit results and improvement in ones general health and well-being.

If one wants to lose and decrease fat or alter our body, the majority important things one can do is lifting the weights. The referred Diet and cardio given by the trainer and consultants are equally important for the weight training program, but while it comes to altering how ones body looks, the weight training wins hands along. If one hesitates to create a strength or power training program, it might motivate one to know that the lifting up of the weights can do that:

It is not that the weight training program are used for the weigh gain only, it is rather used as the weight loss program too also giving and providing strength to the body.

Well when Getting started with the strength training one may be very confusing—as of what exercises be supposed to do? What and How many reps and sets to be done? How a large amount weight should be put on? The schedule one chooses resolve to be based on ones fitness goal as well as the apparatus you have obtained and the point one have for workouts.

Some of the common weight training technique includes the method involving the lifting progressively elevating the quantity of weight. The Weight training uses a selection of exercises and diverse types of apparatus to aim the specific muscle group. The reimbursement of the weight training are much greater muscular strength, it helps in the increased endurance enhanced muscle tone and look, also improves cardiovascular fitness and mostly enhanced bone density.

The Weight training is mostly an anaerobic action, though some of the proponents have customized it to provide the recompense of the aerobic workout. The Weight training differs from the various weightlifting, power lifting, and bodybuilding; these are the sports rather than the form of work out. However, the Weight training is frequently a branch of those training regimen.

Thursday, August 9, 2018

Trainings For Specific Muscles

trainings for specific muscles

Chest Training

The common error here is doing too many bench presses and neglecting the upper-pectoral area. In most people the lower pecs are easy to build, especially by doing lots of bench presses. But after doing only flat-bench work, you’ll develop an imbalance between the upper and lower pecs, with a noticeable lack of muscle density in the upper area. You can do bench presses, but make sure you include more upper-pec exercises, such as incline presses and incline flyes. Doing bench presses to the neck is also great for thickening a deficient upper chest.

Shoulder Training

While various types of shoulder press exercises help to thicken the shoulders, they do little to improve the shape in this area. For this you need to do side laterals and rear laterals. Many bodybuilders frequently neglect the rear deltoid, which results in a lopsided, unbalanced deltoid development that looks especially bad from side and back angles. Usually, doing more than one pressing exercise during a shoulder routine is wasted effort. Top professional bodybuilder Vince Corner-ford succinctly points out why he does only one pressing exercise for shoulders by noting, "Why travel down the same street twice." All pressing exercises concentrate mainly on the front deltoid, so why do two or three press exercises when they all work the same area?

Back Mistakes

The problems here involve poor form and incomplete range of exercise motion. In bent-over rowing exercises it’s common to see excessive body motion, or throwing the weight. This places excessive strain on the lower back that often results in serious injury. Another problem is not doing a full contraction. Many bodybuilders like to use a 150-pound dumbbell for one-arm rows and raise the weight about four inches. Then they wonder why they lack back development. Take a hint from Lee Haney, who uses only a 75-pound dumbbell in one-arm rows, yet he has developed one of the most impressive backs in bodybuilding history. He goes all the way up.

Thigh Training

When doing squats, some bodybuilders drop down too fast and bounce on their knees. This inevitably leads to damaged knees. Research shows that squats don’t harm knee joints unless you use poor form. Do the exercise slow and controlled for best results. If you do leg extensions, start the exercise with your knees in a 90-degree angle to your feet. Any more than this hyperextends the knee joint, which lacks protection at this angle. Doing leg extensions in poor form is just as dangerous as doing squats in poor form.

Calf Training

When doing standing calf raises, always keep your knee joint locked. Doing this exercise with bent knees shifts the focus from calves to the large, flat muscle lying beneath the calves (soleus). It’s better to reserve the soleus work for exercises such as seated calf raises.

Arm Training

The primary error with arm training is excessive cheating and failure to do a complete range of motion. Make sure you do full reps, and lower the weight all the way for full muscle development. With triceps training it’s important to warm up the elbow joint with a few light, high-rep (15 repetitions or more) sets to prevent injuries. This list is by no means exhaustive but it does point out a few common errors that could slow down gains.

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.