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Friday, April 19, 2019

Build Massive Forearms with this Best Workout


OK, that might be a bit of a stretch - but there's an argument to be made that your forearms are the most underrated muscle group.

They are functional but also look the part too, making their development a vital part of any training programme.

Take Popeye, for instance. The guy was jacked, make no bones about that - but he was all forearms and no bicep.




He claimed to build them from just eating spinach, but we know there is probably more to it than that. So which exercises should feature in your forearm-building programme?

Here is the pick of the bunch:
Workout for Building Big Forearms

1. Pull-Ups (and dead hang pull-ups) – 3 Sets 15-12-10 Reps

Most commonly billed as a back exercise, pull-ups work a whole host of muscle groups in addition to your lats. Regularly performing pull-ups will also build your biceps and forearms.

Where your forearm comes into play is through grip strength. Failure on a pull-up is usually due to grip, rather than a specific muscle issue.

Strong forearms improve your pull-up performance, but they're also developed by performing pull-ups in the first place.

To increase the tension on your forearms, occasionally add dead hangs into your routine. These can be done by holding the bottom portion of the pull-up (as depicted above) for anywhere from 45 seconds to a few minutes.

Behind the Back Wrist Curls – 3 Sets 15-12-10 Reps

Since your forearms are a small muscles group, they will take relatively less time to recover from a working set as compared to your bis or tris. You should be able to complete your forearm workouts in 25-30 minutes.

Grab the barbell behind your back with an underhand grip. Maintain a full range of motion and curl up the barbell using your wrists. Let the barbell roll out to your fingertips at the bottom of the movement. Doing so will recruit all the muscle fibers in your forearms.

Superset
Reverse Grip Wrist Curls – 3 Sets 10 Reps
Wrist Curls – 3 Sets 10 Reps

The reverse grip wrist curls train the top of the forearms while the underhand grip wrist curls train the bottom of the forearm. Use a monkey grip while performing the reverse wrist curls to recruit higher muscle fibers.

Most people make the mistake of lifting too heavy weights in the wrist curls. Leave your ego out of the exercise and use weights you can lift with a full range of motion. You can perform both the superset exercise with your forearms placed on a flat bench or on your quads. Use the wrist curl machine if you have access to it at your gym.


Farmer’s Walk – 3 Sets Failure

You can do the farmer’s walk using dumbbells or a trap bar. In the farmer’s carry, you need to lift a couple of heavy dumbbells and walk around until you can’t hold onto the weights anymore.

The farmer’s carry is a great exercise to develop muscle mass and strength in your forearms. You can also perform the dumbbell or barbell holds to train your forearms. In these exercises, all you have to do is hold onto the bar for the longest time possible.

Wrist Roller – 3 Sets Failure

The wrist rollers look easier than they are. Maintaining a strict form throughout the exercise is an important factor in targeting your forearms. Extend your arms straight forward so they’re parallel to the floor while holding the wrist roller with both your hands.

Roll the weight plate up by rolling the bar towards yourself. While rolling down make sure you don’t let the weight drop by itself. Use a slow and controlled movement to lower the weight. Don’t let your arms lower down while performing the exercise.
Use Oversized Grips

One great way of targeting your forearms in every biceps exercise is to use oversized grips. Using oversized grips make it harder for you to hold onto the barbell or dumbbell and recruits your forearms into action.

If you don’t have oversized grips at your gym, you can wrap around towels around the bars to thicken the grip. If you have weak forearms, you can train them before you start your bi and tri workout as it will recruit your forearms in the arm exercises.
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Wednesday, April 17, 2019

Build Muscle Strength Fast

Strength has long been a point of comparison with others and a way of rating our physical prowess in the gym.

Remember: new exercise should always be undertaken with professional help, and you should consult a doctor before starting if you have any pre-existing medical issues.






With the advent of Sports Science and the continued research that is being done we now know more about how to gain muscle strength fast than we have ever done in the past. Ironically there is very little that has changed except the most important discovery, which was the proof that high intensity will get faster results than normal training.

We know that training for strength is the fastest way to build muscle or lose fat as well any other physical permanence like running faster or hitting harder. If strength is your primary objective then you need to start with the basics which are the big four compound movements that have proven themselves to work.

The ‘big four’ are the squats, deadlift, bench-press and shoulder press movements that we need to do at least twice a week. Training with a split routine is a good idea as it allows you to focus on specific body-parts and give the body-parts that you have trained sufficient time to rest and recover.

The bodybuilding community has a catch phrase which says “the barbell is king in any weight-room and the dumbbell is queen.” This means that you should forget about doing any fancy machine work if your objective is strength as you want to only use free weights.

You should NEVER train more than 45 minutes with high intensity and always concentrate on keeping you workouts short so that you can take full advantage of the hormone surges that this high intensity producers. This means only one main lift for every workout which means four lifts when you train the Big Four.

After first doing the main lift you should then do one or even two assistant lift to further strengthen the muscles that do most of the lifting for the main lift. It is a good idea to always rotate different rep ranges when you train for strength however the best for the fastest strength gains will come from doing sets with 5 reps.

Avoiding the dreaded plateau where you cannot lift a heavier weight anymore is something that you want to keep an eye on every time you train. This means making sure that you never go too heavy too early or for too long. Leave your ego at home when you are training and ONLY lift a maximum of 10% more weight in each workout.

You have to do cardio if you want to continue to get strong but ironically science has proven that doing too much cardio like running or cycling for hours at a time producers hormones that can actually break down muscle tissue. This means that you need to do hard bursts of cardio with a quick rest.

There are many variations of this but the best would be to select a steep hill that you can sprint up and then walk slowly down. When starting this type of training you should do less than you think you can do and rather increase by doing one more sprint the next time you do this.
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Sunday, April 14, 2019

How to increase your deadlift without deadlifting?

How to increase your deadlift without deadlifting

If you are a weight trainer who is training with weights because you want to increase the amount of muscle that you carry then you will know that the only way you are going to get more muscle is to lift heavier weights. It might sound very obvious and very reasonable to assume the only way to get stronger is by lifting heavier weight with the same movements.




This might apply to all other movements but deadlift is an exception to this rule. There are two components to training the deadlift efficiently and the reason why you train using the deadlift itself. The first is strength and the second is power.

It all started back in 1968 when a strongman called Bill Starr smashed the world deadlift record without ever having done a deadlift before, which obviously caused havoc amongst the powerlifting community in those days. Bill explained that doing deadlift puts too much strain on your lower back.

He said that heavy deadlifts with 500-600 pounds fatigued the lower back and required longer recovery times. Not many people paid much attention to him. Powerlifters, as a whole, are still over training their deadlifts. Another world champ in the 1970's called Loren Betzer said the same.

He wrote an article "To Deadlift More, Don't Deadlift" where Betzer described himself as a conventional deadlifter. As with most conventional deadlifters, Betzer was blowing the weight off the floor only to have it stall out higher up. By dropping the deadlift from his training program, Betzer ended up putting 40 pounds on it in 5 months.

According to Starr, there were four exercises that carried over to the deadlift and they are power cleans, heavy shrugs, hi-pulls and good mornings. Power cleans and hi-pulls were used to build speed, as well as working the traps. Olympic style shrugs were also performed for development of the traps which are vital in finishing the top part of the deadlift.

But Starr said that the best of these are good mornings. Good mornings contributed the most to pulling strength, and he trained these with heavy poundage. Betzer on the other hand added 40 pounds to his deadlift in five months by breaking down his deadlift training into three areas:

The first is the blast-off, the knee area and the mid-thigh area. For the blast-off, Betzer found working the squat to be the best exercise. For the knee area, Betzer's exercise of choice was, again, good mornings. And finally, for the mid-thigh area, Betzer selected deadlifts off 6-inch blocks. Block deadlifts are essentially the same as rack deadlifts.

The bottom line is that the deadlift is not a skill lift. It simply overworks the lower back and as a result requires longer recovery periods between training sessions. In the July 1981 Powerlifting USA article, "The Biomechanics of Powerlifting", Dr Tom McLaughlin cautioned, "...whatever you do, DON'T OVER TRAIN THE LOWER BACK. These muscles fatigue faster than almost any other muscle group in the body and also take more time to recover."

Replace the deadlift for lower back training with good mornings. Good mornings strengthen the lower back muscles for deadlifting without over training them. All the great deadlifters like Starr, Betzer and Simmons all regard good mornings as the breakfast of champions for strength training the deadlift. 


source: http://www.strengthcats.com
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Saturday, April 13, 2019

Want to burn fat and improve cardio?Here 's the solution

Unless you’re preparing for (or running) a race, it’s a question you might have found yourself asking, most likely during moments when you’re pounding away on a treadmill and thinking of the moment when your run will be over.




After all, you’re probably not wondering if cardio is “good” for you. Any type of exercise (such as cardio) is good for your heart, your mind, and for fighting the aging process.

But, you've got a goal in mind. You want to drop pounds, and you want to make sure that with your limited time you're going to see results.

The quick answer: yes, cardio will help you lose fat. But, that doesn’t mean it’s the right (or most efficient) option for you.

This routine is designed for beginner who wish to burn fat and improve their cardiovascular health. This is an 8 week plan, very realistic and easy. Before I get into the routine I would like to familiarize you with a scale of measurement known as RPE (rate of perceived exertion), this is a scale of exertion from 1 – 10 ( 1 indicating lowest exertion possible and 10 indicating maximum exertion possible).



Week 1: ( Do this 3 times a week)

1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) Repeat step 2 & 3 for 15 – 20 minutes
5) Cool down: 5 mins ( RPE: 2-3)

Week 2: ( Do this 3 times a week)


1) 5 – 7 minutes warmup (RPE: 3)
2) 90 seconds jog (RPE: 6)
3) 90 seconds walk (RPE: 4)
4) 3 minutes jog (RPE: 6)
4) Repeat step 2,3 & 4 three more times.
5) Cool down: 5 mins ( RPE: 2-3)

Combine this routine with resistance training and a good diet for best results. Check back in 2 weeks for week 3 & 4 ;)
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Tuesday, April 9, 2019

Best Some Effective Back Exercises For Your Back

Sometimes you forget things: Where the remote is. Where you left your keys. Grandma’s birthday. (Put that one in your calendar already). At the gym, it’s often those pesky back exercises. While dudes do not neglect their backs as often as they do their legs—for shame—a well-developed less-visible side of the torso will go a long way towards making you look awesome in a tank top. Aesthetic benefits aside, a strong back also helps you sit straighter, stand taller, and perform better everywhere from the gym to, yes, the bedroom.



“Sitting at a desk all day forces the frontal body to tighten and shorten while the posterior chain becomes lengthened and weak,” says Alex Silver-Fagan, a master trainer at Nike. “When it comes to posture, having strong, engaged back muscles will be your savior.”

Since best back exercises expect you to utilize your arms for pulls and lines to actuate the muscles, working your back is additionally incredible for focusing on your arm muscles.

Use theses best back exercises curated for you to get the best results:

Band Bent-Over Row





Grab a low-obstruction band and set it out on the ground. Remain on the center of the band, snatching the two finishes in either hand with a pronated (overhand) hold, pivoting at the hips and marginally twisting your knees in an athletic position. Ensure that your back isn’t adjusted.

Crush your back to pull the band closes at the same time to your chest, or as close as the band permits. Take a breather at the highest point of the movement, at that point gradually come back to the first position, neutralizing the band’s obstruction.

Maverick Row




Image source: blogostyle.xyz

Grab a couple of light free weights and about as much space as you would need to perform pushups. Get in a board position with your feet spread wide, holding the hand weights with your palms confronting parallel to one another. Press your glutes and center to keep up a solid spinal arrangement, taking a gander at the floor in front of you.

Utilize your lats to push one of the hand weights to chest stature, at that point return the load to the ground, keeping whatever is left of your body adjusted in its position. Control the heap here and there the development — in the event that you need to bend your body and move your back to lift the free weights, drop down to a lower weight. Play out a pushup, keeping up spinal arrangement, and rehash the movement with the contrary arm.

You just need one hand weight to carry out the responsibility here. Spot it on the ground beside a seat as an afterthought you’re wanting to work. Mount the seat with your load on your contrary knee and hand, planting a similar side leg on the ground. Twist at the hips, and keep your back straight, getting the free weight with your work hand and enabling it to hang straight down from your shoulder. Draw the hand weight up to the side of your middle without turning your shoulders or losing your parity. Interruption for a check at the best before bringing down the load to the beginning position.

Chest-Supported Dumbbell Row



Sit on a grade seat with your chest forward, laying on the help. Get hand weights with an unbiased grasp, keeping your chest solid and enabling your arms to hang. Crush your back to pull the loads to your hips, with your elbows twisted at 90-degree points. Press your shoulder bones for one to two seconds keeping up your position, at that point come back to the beginning stage.

Transformed Row



Place a bar at about hip tallness on a Smith machine or power rack. Lower yourself to the ground underneath the bar, getting it with an overhand hold with your hands situated straightforwardly over your shoulders. There ought to be some space underneath your back and the ground to hang suspended. You can completely expand your legs and lay your impact points on the ground for a test, or curve your knees and plant your feet on the ground for a less demanding rep.

Draw your shoulder bones back to begin the rep, at that point pull up with your arms to lift your chest to the bar. Keep your wrists stable and keep up a straight line in your spine, pressing your glutes. Contact your chest to the bar before fixing your arms to come back to the beginning position.

Twisted Around Dumbbell Alternating Row




Grab a couple of hand weights, pivot at your hips and knees, and lower your middle until it’s practically parallel to the floor. Your feet ought to be bear width separated, and your lower back ought to be normally curved; simply make a point to abstain from adjusting your lower back.

Give the free weights a chance to hang at a manageable distance from your shoulders with your palms confronting one another. Keeping your position, lift one hand weight to your side, stop at the highest point of the development, and gradually lower it. At that point rehash with your other arm.

Twisted around Barbell Rows




Grab the free weight with an overhand grasp, holding your hands simply more remote than shoulder width separated. Pivot at the hips and knees and lower your middle until it’s practically parallel to the floor. Keep your back normally angled, and try to abstain from adjusting. Draw the bar to your upper abs and press your shoulder bones toward one another. Delay, at that point, gradually bring down the bar back to the beginning position.

Twisted around Underhand Barbell Row 


Grab a free weight with an underhand grasp that is simply past shoulder width, and hold it at a careful distance. Lower your middle until it’s practically parallel to the floor, and twist at your hips and knees. Give the bar a chance to hang at a careful distance. Force the bar to your upper abs as you crush your shoulder bones together. Interruption, and gradually bring down the bar back to the beginning position.

 Situated Cable Row w/Pause

Attach a straight bar to a link station and position yourself with your feet propped. Snatch the bar utilizing an overhand, bear width hold, and sit upstanding. Force the bar to your upper abs. Respite for three seconds, at that point, gradually bring down your body back to the beginning position. Your middle ought to stay straight and still all through the development. Try not to lean forward and in reverse to play out the activity.

Therefore, strengthens your back with all the above best back exercises.







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Sunday, April 7, 2019

What is the Importance of Exercise? /bodybuilding110

We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us.

It’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active.




In the same way that a sports car is designed to go fast, we are designed to move. If the sports car is taken out once a week for a 3 mile round trip through a town centre then it would probably develop engine problems fairly quickly.

Over time people too develop problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do.

One of the main reasons that people opt to do a form of exercise is in order to lose weight and exercise is one of the most effective ways to do this. If you’re BMI (Body Mass Index) is between 25 and 29 you are classed as overweight. If your BMI is above 30 then you are clinically classed as being obese. Your BMI calculates whether you are a healthy weight for your height. Ideally your BMI should be between 18.5 and 24.9. By taking regular exercise you will be able to maintain your BMI, keeping it at an ideal figure.

There are of course many other reasons and many other benefits that make people exercise. Regular exercise helps to maintain your overall fitness and it can lower the risk of many life threatening conditions. People who undertake regular exercise are much more likely to live longer and enjoy a better quality of life. This is backed up by the recent studies that have been conducted which show that being physically unfit is just as dangerous as smoking when it comes to lowering life expectancy.

There are generally three different stages of exercise that people perform, which one you do depends on your overall fitness. These three forms are light, moderate and vigorous exercise. Some examples of light exercise include going for a walk or even doing housework. Moderate exercise however will leave you slightly more out of breath; it may involve going for a brisk walk or walking up a hill. With moderate exercise you should feel slightly worn out, unlike vigorous exercise, which will leave you feeling like you are pushing your body to its limit but in a way that causes you no harm. Some example of vigorous exercise includes jogging, cycling and weight training.

It is important to remember that when exercising your body has to adapt gradually; this is particularly true when it comes to your muscles and joints. Due to this you should always start slowly and build the intensity of your exercise sessions up.

When exercising you should ensure that you do it at your own pace and that you choose something that you enjoy as you are much more likely to stick at your exercise programme if it is something that you like. You should also avoid excessive exercise as exercising all day, everyday is likely to do you more harm than good; you need to give your body time to recover in between exercising.
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Wednesday, April 3, 2019

3 Supersets for Super-Sized Shoulders |

Overhead presses are generally seen as the best exercise for the shoulders, but they depend on your triceps, too. As you get stronger, it can be harder to lock out your elbows to finish the movement, and you may not be able to give the delts the stimulation they need to keep growing. The solution: Superset presses with upright rows.



Superset 1
Dumbbell Overhead Press

Hold dumbbells at shoulder level and stand with a straight back and staggered legs. Keeping your core tight, press the weights straight overhead, then lower.

Barbell  Upright Row

Hold a barbell in front of your thighs with hands just outside shoulder width. Squeeze your shoulder blades together and row the bar upward until your elbows are bent 90 degrees. Keep your elbows in line with your wrists at the top.

Recommended Rep Range: 8-12 reps for 3-4 sets

Superset 2

Seated Shoulder Press

Set on a bench with it angled 90 degrees. Hold a pair of dumbbells, one in each hand. Raise the weights to either side of your head, resting on your shoulders. Press upwards, straightening your elbows. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. Slowly lower the weights back down to the starting bottom and repeat the movement.

Front Raises

Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. Ensure your palms are facing towards your body. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. At this point, stop, slowly lower them to the floor and repeat. Ensure you do not swing or use momentum to maximise muscle time under tension.

Recommended Rep Range: 8-12 reps for 3-4 sets

Superset 3
Face Pulls

Set up a cable with a rope attachment so that it is in line with your head. Hold each end of the rope and take a couple of steps back from the machine. In a controlled motion, pull the rope, parallel to the ground, towards your face. You should flare your elbows out in the process, bringing the rope all the way to your face. Pause, and return the rope to its starting position and repeat.

Standing Front Shrugs

Stand with your feet shoulder width apart, holding a barbell out in front
of you with a neutral grip. You can alternatively use a pair of dumbbells which should hand by your sides. Ensuring you do not roll your shoulders, slowly shrug them bringing your arms up and keeping them straight. Try to touch your shoulders with your ears. Slowly lower the weight back down and repeat.

Recommended Rep Range: 8-12 reps for 3-4 sets
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