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Friday, August 16, 2019

5 Killer Exercises to Tone Your Lower Pecs - bodybuilding110

If you are working on the aesthetics of your upper body – then ignoring the lower chest workouts in isolation is a big mistake. All your hard work of getting a chiseled upper chest will go to waste.

In this article, we will tell you why it is important to work on your lower chest and what workouts you can do to get the well-rounded lower pecs.





The First Lower Pec Exercise :







 
set 1 : 10 reps
set 2 : 10 reps
set 3 : 10 reps

The Second Lower Pec Exercise :


 set 1 : 10 reps
set 2 : 10 reps
set 3 : 10 reps

The Third Lower Pec Exercise :


set 1 : 10 reps
set 2 : 10 reps
set 3 : 10 reps

The Fourth Lower Pec Exercise :



set 1 : 10 reps
set 2 : 10 reps
set 3 : 10 reps

The Fifth Lower Pec Exercise :


set 1 : 10 reps
set 2 : 10 reps
set 3 : 10 reps
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Thursday, August 8, 2019

How To Build Bigger Lats – Latissimus Dorsi Workout - bodybuilding110

Your back includes some of the largest muscles in the body, muscles that are used every day to support your spine and body. The back muscles also make up some of the muscles of the core, particularly the lats.



Developing these muscles will not only give your body great proportion, it will help you have a strong, sturdy base for all kinds of daily activities.

The lats, aka the latissimus dorsi, are the large muscles of the back. These muscles are located on either side of the back and travel from the back of the shoulder all the way down to the hips.

The lat muscles are involved in pulling motions, like pulling open a door or, in exercise, doing a pull-up.

Because of that movement, typical lat exercises involve a pulling or rowing motion. The following exercises show a variety of ways you can work the lat muscles using dumbbells and resistance bands.

Keep in mind these are large muscles so you can typically use a heavier weight, depending on the exercise.

CHIN-UPS
will do a great job at this task. Find a pull-up bar, position your hands on it at shoulder width and start lifting all the way up until you reach your clavicle, just below your chin and above your breastbone. You don’t need any machines or equipment other than a pull-up bar, which you can buy online and attach to your door frame with relative ease.

LAT PULLDOWNS are also an awesome exercise to activate your lats. Take a supinated grip on a lat pulldown machine with a normal lat pulldown bar. Your arms should be positioned at shoulder width, which will let your shoulders stay safe in a position of external rotation. Also, make sure to keep your chest up – don’t let it fall while you’re doing the movement.

Your lat exercises should end with a shoulder adduction to get the optimal results. If you look at the angle of the muscle fibers, you can also figure out the angle at which you need to do your rowing movements to optimize their effectiveness as well. Isolation exercises will get this done, which is why I prefer the single arm row on a cable machine – it places a perpetual tension on the lats and boosts muscle gains. The cable should be at eye level and should be pulled into position below your sternum. You can do this on a bench for extra stability when you’re lifting a lot of weight. Since this is an exercise that targets only a few muscles, your body shouldn’t move to make sure that the lats are getting all the attention they need.

WORKOUT

For best effect, do two sets of chin-ups or pulldowns with a supinated grip for six to ten reps and one set of single arm rows on a cable machine for eight to twelve reps. Pay extra attention to the first exercise since you can focus more on your muscle contractions. Finally, make sure to add weight whenever you feel that the current one is too light and you can do the exercise with relative ease. Doing this will ensure that you keep your gains constant and your muscles as stressed as possible. Make sure to always practice proper form too.
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Monday, August 5, 2019

The Only 3 Exercises You Need To Do To Develop Monstrous Delts - bodybuilding110

For most people, shoulders are simply an accessory muscle that they work at the end of their chest day or mix in on another day. I know and watch several people at the gym do a few presses and mix in a few front and side raises and then call it a day. Some of these people work hard when they do their shoulder workout but simply put, treating your caps like an accessory muscle isn’t going to get your the kind of shoulder muscles that turn heads.



But when it comes to deltoid training all people think about is the classic overhead presses. No doubt it is a great exercise for your shoulder strength but if you’re chasing boulder shoulders, it simply isn’t enough. Also, 3D deltoids are the hardest thing to achieve naturally. We’ve done some digging in the Bio-mechanic mines to find out the best exercises for your delt-development. 



First, Let Me Give You A Basic Insight Of Your Deltoid’s Anatomy




Now, Try These 3 Moves

1) Side Lateral Raises With Cabels (Bending Forward)

Lateral raise is a great muscle builder for your medial dletoids. However, being an isolation movement the load on your muscle fiberes is invariable throughout the range of motion and also becomes zero at some points.

Performing this exercise with cables puts constant tension over the  medial head providing maximum stimulation for maximum gains.Bend your torso little forward while alling the movement of your arm with medial deltoid fiberes makes this exercise even more effective.

Suggested sets and reps: 3 sets with 15-20 reps

2) Incline Dumbbell Lateral Raises

Every coin has 2 sides. Though cables put constant tension over your muscles, you can’t increase the load a lot. And remember progressive over-load is another important factor for hypertrohy. This version of lateral raises allows you to get strong in the movement as well as target the medial deltoid muscle fiberes effecitvely as it changes the force vector. Utilizing different angles and rep ranges when training a muscle group can be a winning stratergy.

Suggested sets and reps: 4 sets with 12-15 reps

3) Reverse Machine Flies With Half Reps For Posterior Deltoids

Now that we’ve killed the medial delts. It is time to shed some love over the posterior region of your deltoids. Reverse machine flies is the ultimate-isolatation mass builder for your rear deltoids. However, most people do it wrong. They go through a full range of motion, pinching their shoulder blades bringing the middle back, rhomboids and trapezius muscles into the equation. In order to purely isolate the posterior delt muscle fiberes perform the reverse-fly movement with half reps, that is, only till the point your arms reach your side, ensure to perform the reps slowly to get the mind and muscles connection.

Suggested sets and reps: 4 sets with 10-15 Reps
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Friday, August 2, 2019

Top 5 Ways to Avoid Dangerous Abs Rollout Mistakes

The ab wheel exercise is done by placing your hands on the bar coming through the wheel and rolling it back and forth.  Done correctly, it should give you a sufficient abdominal workout.  However, the majority of the time I witness this exercise being done, it is being done wrong!



When done wrong, the ab wheel is not just ineffective, it is unsafe and can actually harm you.  Now I know what you all are thinking, that any exercise done wrong can be dangerous.  My beef with the ab wheel is that it is a complex exercise that is not easy for a beginner to do, while other exercises are easier and can give you more benefit.

1. Take a deep breath in

Before each rep, take a deep breath into your stomach as if you were trying to fill your entire abdomen with air. Then brace your core as if you were about to take a punch.


2. Use your lats

At the beginning of each rep, tighten your lats by pulling your shoulders down and back. This helps to stabilize your spine in a manner similar to when you do a Deadlift. At the bottom position, roll yourself back to the starting position by pulling with your lats, which is a similar movement to a Straight-Arm Pulldown.


3. Start with the wheel directly under your shoulders.

To keep your core engaged,  the ab wheel or barbell should start directly under your shoulders at the start and finish of each rep.


4. Keep your shoulders and hips aligned

To perform the Rollout effectively, ensure that your hips and shoulders are aligned with the same form as a proper Plank. If your hips dip, that means you're placing unnecessary stress on your spine.


5. Avoid shooting forward with your hips

One of the worst mistakes is driving downward with your hips as you lower in the rollout. This all but guarantees you will cause your lower back to arch and take the tension out of your abs, which puts your spine at risk and decreases the training benefit. To counteract this, keep your hips straight or slightly bent throughout the exercise, and avoid driving your hips backward as you roll up to the starting position.

IN CONCLUSION:

The ab wheel exercise is simply not worth performing in the gym in terms of risk vs. reward, especially if the one performing the exercise is a beginner.  The exercise does not bring your abdominal muscles through a full range and the motion is a complex one requiring you to be hyper-aware of your form.

Not only must one be hyper-aware of their form while performing the exercise, they must also have the strength to stabilize their body while performing the movement.  If proper form is not sustained while performing the movement, injury may occur that will have your body crying out in pain and preventing you from exercising in the gym for a long period of time.
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Wednesday, July 24, 2019

5 Things To Avoid When You’re Training Chest Muscles

You want a chest that fills out your t-shirt. We get it. Join the club. But when your chest doesn't grow, things can get very frustrating.

You're not alone in this struggle, either. Everyone wants a physique that is athletic, strong and chiseled. In other words, a body that lifts well and looks even better. Unfortunately, achieving ‘that look’ only comes with hard work. There are no shortcuts.




Anyway, the chest – which mainly consists of the pectoralis major and pectoralis minor – is a notoriously difficult muscle to build. But it's not impossible, providing you follow our advice and avoid these silly mistakes.

Check out these five reasons why your chest isn’t troubling your shirt buttons.

Just Bench Pressing

 Another very common mistake which is made on chest day is solely doing pressing movements. This could be a barbell bench press, incline barbell bench press, dumbbell press etc. The point is all of these movements are pretty much identical and aren’t really ‘testing’ or giving your chest a proper all-round workout

Bench press is certainly an excellent exercise and there are many brilliant versions of it; however, they shouldn’t make up the entirety of your chest workout. If you’re lifting purely for strength, e.g. powerlifting, then you’re probably going to just be performing bench press – so it’s okay to not include isolation exercises. However, if you’re looking to build muscle mass then you should look at some other exercises

 For example, by isolating your chest with exercises such as dumbbell flys or cable crossover, then you will be hitting your chest from different angles, activating more muscle fibres and thus allowing yourself to build more muscle.

Neglecting Upper Chest

 In order to build a full, aesthetic chest muscle, you need to work your entire chest. To do this, you need to concentrate on the upper and lower portions of your chest

Simply put, you can put more emphasis on your upper chest by including incline movements into your chest routine. Likewise, to put more emphasis on your lower chest it would be beneficial to perform some decline work.

 It’s important to note that you cannot isolate your upper and lower chest like you can isolate whole muscles. The visible chest muscle is just one muscle, although you can develop different portions of it by doing different exercises.

 Remember, just by including a few incline exercises for a few workouts, it won’t magically give you an amazing upper chest. It’s important to keep at it for a long period of time and keep your body fat relatively low to see the progress you have made.

 Furthermore, if you are performing incline exercises (for example,) and you’re performing them later on in your workout, then you are never going to be able to hit them with as much intensity. Instead, you should switch up your routine by sometimes hitting incline first when you have the most energy. This way you prevent your upper chest lagging behind.

Overusing Machines

This is another common mistake which I see being made on a daily basis. For one reason or another, many lifters seem stuck to the machines in the gym. Don’t get me wrong, they have their uses, but they shouldn’t make up the majority of your workout. In fact, it should be quite the opposite.

I would stick to work with barbells and dumbbells, then implement in a one or two ‘machine’ movements such as a fly or hammer strength press.

 This way you are able to build up more of your stabiliser muscles – which are used when you lift free weights – but not when using a machine. Furthermore, you can hit your chest from different angles with free weights; however, machines are stuck in one arc, and one motion.

 One good use for machines is as a finisher, since you can easily do drop sets, or neurological overload sets, to completely fatigue your chest and totally finish it off. It’s easy to drop the weight and complete another set without faffing around taking weight off, or adding weight onto a bar.

You're Not Resting Enough

Come on guys, you know this, right? You know that your gains are made away from the gym, more often that not, fast asleep with a belly full of protein.

Without adequate R&R, your muscles will never grow. In fact, working out too hard and too often on the same body part could stunt muscle growth and actually break down tissue that you have already worked so hard on to build. #FFS.

We know it can be tempting to rock back up to the gym and hit the barbell the day after a heavy workout, but if you aren’t fully rested and your muscles haven’t totally recovered, you could fall victim to overtraining, which may result in sickness and even injury, delaying your gains even further. God loves a trier. But don't try too hard.


Constantly blitzing yourself in the gym without adequate rest will lead to overtraining and burnout. How to best avoid it? A good rule of thumb to follow: after a hard chest workout, wait at least 48 hours before training the same muscles again. Simple.

Form

The dreaded F-word. Form is important when it comes to any exercises or muscles.

Given how popular chest day is, many people forget to leave their ego at the door when they enter the gym and decide to try and lift as much weight as they possibly can.

On bench press for example, you should use a weight that you are comfortable with for your working sets, gradually increasing the weight for progressive overload. If you are only performing half reps or need a spotter to help you with most of them, then you should lighten the weight.

 Read up on how to perform each exercise properly – for example: bench press form – and get someone to critique your form. You will thank yourself for it later.

Jay Cutler once said ‘Work your muscles, not the weight’ This is very true, especially when it comes to training chest.

 You should concentrate on contracting your muscles rather than just moving the weight.
 
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Sunday, July 21, 2019

8 Exercises to build massive legs

“Did you skip leg day, bro?” Well, you at least thought about it. We all have. But focus on the upper-mirror muscles alone and your spaghetti legs will not only attract some less than welcoming looks during your next workout, but it’ll also leave your single-digit body fat plans stuck in neutral. However, deploy the right below-the-belt moves and you’ll pump blood to your largest muscles, burning up the calories and toning your body from shoulders to calves. That’s right, the route to a six-pack is from below.



So which moves make leg day count the most? Below is PT Ollie Frost’s best lower-body moves that will guarantee maximum muscle growth in the least amount of time. RIP skinny jeans.

Overhead squat




Think you’re a true man? You will be after a few reps of this. An overhead squat will push the limits of your flexibility, stability, balance and strength while also highlighting any weaknesses in your erector spinae, adductors and rhomboids (your hips, essentially) that you may need to work on with the next exercise on this list.

Leg Press




 First, let’s talk about what many trainers hate about the leg press: It can cause lower-back injury when done incorrectly. And when guys load every last plate in the gym on the sled and try to half-ass a few reps out, with their lower back disengaging from the pad on every rep in part due to woefully inflexible hamstrings and glutes, that’s about as incorrect as you can get. It’s true that it’s one of the most abused exercises in the gym — probably because you can feel like a big shot and handle much more weight than you can on a squat — but used carefully, the leg press can be very beneficial. And just as important, it helps provide variety in what might otherwise be a very squat-centric leg program

Main Areas Targeted: Quadriceps (emphasized with feet lower on platform and closer together), glutes and hamstrings (emphasized with feet higher and wider on platform)

Step-Up




This is arguably one of the more functional exercises on this list. After all, you probably walk up stairs on a fairly regular basis, right? Being a unilateral exercise, it also means a stronger leg can’t compensate for a weaker one, with each leg taking its turn absorbing the full brunt of the motion.

Deadlift




Because you can’t beat the classics. Not only will this lower-body staple build significant size in your legs, but it'll also build a strong posterior chain that will help improve body posture and add inches to your height.

Walking Lunge






Lunges come in more varieties than Taylor Swift breakup songs. You can do stationary lunges in any direction — front, side, backward or any point in between — and have a damn fine exercise on your hands. But walking lunges ultimately made our list because a) they’re slightly more functional since you continually move forward instead of standing still and b) they provide an excellent finisher to any leg workout. No less than eight-time Mr. Olympia Ronnie Coleman used to take a loaded barbell outside and lunge through the Metroflex Gym parking lot in the Texas heat to cap his leg day, which with thighs as big as 36 inches around in his heyday was a sight to behold.

Hack Squat




While the barbell version of the hack squat — picking up a barbell placed behind you — is perfectly acceptable, especially for those training at home, the typical machine-based hack squat you find at most gyms is our choice here. That’s the one that’s plate-loaded and angles your body slightly backward. Within the confines of the machine, you’ll find a bit more safety than you would with the free-weight squat, which becomes more crucial as you tire during a workout. That means hacks are a great mid-workout option, serving as a bridge between squatting and other moves such as the leg press and lunge.

Bulgarian Split Squat




Did Bulgarian strength athletes really use this movement as a training cornerstone? The myths may not match the reality, but the name has stuck to what is, all in all, a pretty solid exercise. That is, if you tweak the common variation (shown here) as proposed by well-known Canadian strength coach Charles Poliquin. He contends that over-elevating the back leg — putting it on a flat bench or even higher — reduces the stability of the front leg, thus limiting your strength potential and putting you at risk for injury while also unnecessarily stressing the spine. His solution? The exercise that lands at No. 5 on our list, a split squat in which you elevate the back leg only 6 inches from the floor.



Barbell squat



How could we leave this one out? The barbell squat, the classic compound cornerstone of all leg moves hikes up your muscle-building T-levels through targeting your larger muscle fibres. To put it simply: any decent leg day deserves this move.
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Friday, July 19, 2019

Crush Your Core With This top Barbell Move - bodybuilding110

The belief was that abdominal training was not functional, nor a compound movement. Conventional wisdom in the CrossFit community, therefore, rendered abdominal work useless.
In the earliest editions of the CrossFit Journal, Greg Glassman was famous for saying squats were the best way to get strong abs.
Fast forward a few years to CrossFit as a mainstream fitness routine, and the taboo surrounding working your abs has mostly disappeared.
Don’t get me wrong, squats will make your core strong. But that answer isn’t what everyone is looking for.
If your goal is to train your abs more, or you’d like to do more core training to become a better athlete, this guide is for you.


www.bodybuilding110.com


To perform the series, you'll need a decline bench and a barbell. Don't just grab the nearest 45-pound bar handy, however; Samuel says that you'll need less weight than you might expect. "Even a 20 [pound bar] will slay most people if you’re really owning that hold position," he says, noting that he filmed the series using a 25-pound bar himself. If you struggle getting lighter weight up or don't have access to smaller barbells, just use your body weight and keep your hands directly over your shoulders throughout the series.

    Start in hold position with your torso parallel to ground, holding the barbell directly over your shoulders. Don't let the bar drift over your chest.
    Hold for 2 seconds.
    Perform 3 sit-up reps, flexing your back muscles to shoot the bar overhead.
    Return back to the hold position.
    Repeat the cycle twice more for 3 total clusters.

Samuel says that your abs get work from both the sit-ups and the bracing that comes during the hold position, which is another key function of your core. "The regular bracing in this will help you keep your sit-up form clean, reinforcing in your mind that your core must stay tight," he says. "We're also adding load to the equation to really carve depth and shape into our abs."

Add this burner to your workout as a core finisher by doing 3 total sets of the series, with about a minute between each set.
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