here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.


Friday, November 30, 2018

The 6 Most Effective Shoulder Dumbbell Exercises for V-taper Physique

Guaranteed to attract attention and make a man stand out from the crowd is an enviable V-shaped taper. Starting from wide “boulder” shoulders extending down into “cobra” popping lats and tapering down to a sculpted mid-section and V-cut obliques!  This perception of the perfect physique is not just attractive, but is also the criteria by which most physique and bodybuilding competitions are judged upon – the shoulder to hip ratio. So how do you acquire this physique? And is it just for bodybuilders or guys with perfect genetics that can achieve it? The simple answer is “no”.

Second to a wide cobra back, broad shoulders are the next most important feature of a great V-taper. While being naturally broad-shouldered is a blessing, developing a set of big, round delts will add extra size and definitely make even the narrowest shoulders look much wider!

There are three target muscles that really make your shoulders look wide and big: anterior deltoid (front delts), medial deltoid (middle delts), and posterior deltoid (rear delts). The following workout trains the delts with both laterals and presses to activate each of the three heads for optimum results.

Here is how to develop this part of your body with these six exercises:

1. Dumbbell Shoulder Press

This compound movement exercise targets your entire shoulder, but different variations provide enough diversity of movement to make your shoulders even bigger. Using a compound movement will help you gain muscle mass, dumbbell shoulder presses hit both your elbows and your shoulders.

How To:

    - Holding a dumbbell in each hand, sit on a bench that has back support.
    - Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
    - Make sure to rotate your wrists so that the palms of your hands are facing forward.
    - Now, push the dumbbells upward until they touch at the top.
    - After a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
    - Repeat for the recommended amount of repetitions.


V-Taper Workout description:

1. Hold dumbbells in front of shoulders, palms facing your body.

2. Begin the motion by taking elbows out to the side. Keep raising elbows outward while pressing dumbbells over your head until your arms are straight.

3. Lower arms the same way and repeat.

3. Dumbbell Front Raise

This exercise isolates the anterior deltoid. I would recommend only performing this exercise if your anterior deltoid is underdeveloped in comparison to your other shoulder muscles, although this is highly unlikely due to the anterior deltoids’ great involvement in the bench press and incline bench press.

Training tips:

✓ I suggest performing this exercise using one arm at a time, in order to solely focus the muscle that is being worked.

✓ Keep form strict and use minimum momentum.

1) Choose preferred dumbbell weight and stand upright, tighten torso and position weights at the front of your thighs (palms inwards).

2) The torso should remain strong and, without swinging, raise one side to the front of your body, holding a slight elbow bend (rotate palms towards floor) and keep rising until arm is parallel to the ground. Exhale throughout the movement.

3) After holding the contraction for a moment, inhale and begin to slowly lower the weight back to the thigh.

4) Alternate and complete with the right arm.

4. Dumbbell Shrugs

Dumbbell shrugs are focused on your trapezoid muscles. Shrugs and upright rows are the best way to build impressive trapezoids, but puts some pressure on your shoulder caps.

How To:

    - Stand with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
    - Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.
    - Lower the dumbbells back to the original position.
    - Repeat for the recommended amount of repetitions.


V-Taper Workout description:

1. Starting standing and lean forward to take a neutral grip with dumbbells down by the side, keep your feet hip width apart whilst pressing into the floor.

2. Laterally raise dumbbells (no jerking) keeping a very slight elbow bend until dumbbells reach level with ear height (parallel to the floor) slight pause.

3. Lower back down to starting position re-engaging lift immediately as you hit the starting position (no jerking or swinging)

6. Dumbbell Bent-Over Lateral Raise

This exercise targets the posterior head of the deltoids. This muscle is often the weakest and underdeveloped in most people, so dedicating a lot of sets in your workout is key to achieving sufficient development.


1) Pick up preferred dumbbell weight and position yourself in an almost early squatting position (see image above).

2) Keeping a tight torso, bend slightly at the hips, stretching the hamstrings, so your body is nearly parallel to the ground.

3) Raise the dumbbells in a reverse-fly motion; squeezing the scapula together at the end of the motion. Exhale during the movement.

4) Inhale and lower the weights slowly in a controlled manner. Repeat allocated/preferred repetitions.

Thursday, November 29, 2018

Best Complex Training Program

Up until about 40 years ago, most athletes were told to avoid resistance training because the misperception was that strength training would actually reduce their athletic performance. Of course, we now know that a proper strength and conditioning program is essential for athletes who want to reduce their risk of injury and enhance their performance. 

Athletic performance is based on a number of skills that can be developed through a sports conditioning program. This particular program focuses on improving both muscular strength and power using a technique called post-activation potentiation (PAP), also commonly referred to as complex training.

Complex training combines strength exercises from the load phase of the ACE Integrated Fitness Training® (ACE IFT®) Model and power exercises from the performance phase to improve both muscle force production (strength) and the rate of force production (power). A complex training set involves performing two exercises back to back, with a brief rest period in between. The first exercise is a strength exercise using a heavy weight for four to six repetitions (ideally fatiguing by the final rep). The second exercise is a power exercise focusing on explosive movement for five to eight repetitions. There should be a 30- to 45-second rest interval between the strength and power exercises and a 90- to 120-second minute rest interval after both exercises.

It is important to perform a number of mobility exercises for a proper dynamic warm-up before attempting a high-intensity training program. There are two ways to do a complex workout: Complete all complex sets of one exercise before moving on to the next, or combine the exercises into a circuit. Circuit training allows you to reduce the rest time between complex sets, which increases the challenge of the workout.

When training a complex training program it is recommended by the experts that no stretching is done as this will relax the muscle and reduce the amount of force production available. Training a complex routine requires quality and not quantity and it all has to do with the attitude that you approach this type of workout, always trying to do the movements as explosively as possible with good form.

Below is an example that can be used for a complex training program. You need to make sure that a normal weight training movement like bench-press is followed immediately by a plyometric movement like a Medicine ball chest pass.

Exercise Reps Rest/Exercise

Squats 3 X 6 2 min
Drop Jumps 3 × 6
Bench-press 3 X 6 2 min
Plyometric press up 3 × 6
Barbell Lunge 3 X 6 2 min
Box Jumps 3 × 6

Wednesday, November 28, 2018

The 8-Week Beginner Barbell Program for Serious Strength Gains

People tend to overcomplicate fitness. Tell your friends you want to get stronger, and you’ll quickly amass more advice than you’ll know what to do with. From bodyweight devotees to kettlebell aficionados, yogis to CrossFitters, it's easy to feel overwhelmed by the variety of strength training programs out there (and give up on the idea altogether).

Fortunately, we’re here to simplify strength. All you need to become stronger is one simple piece of equipment, found in practically every gym: the barbell.
Why the Barbell?

When it comes to strength training, a barbell is one heck of an effective tool. Sure, you could do bodyweight exercises from now until forever, but if you want to truly reach your strength potential—that is, your ability to move heavy sh*t—you’ll want to use free weights. We’re talking nothing but a steel bar and some plates. The barbell functionally challenges your muscles, joints, and balance all at once, which research has proven can lead to significant strength gains compared to traditional exercises.

Above all, it’s measurable: As you slap more weight on the bar, your improvement is undeniable. It just feels good. And if we know anything about fitness, it’s that being strong is good for you. Strength correlates with a longer lifespan and a reduced risk of diabetes.

The Big 5

Barbells are accessible for both men and women of any age. And the best part? All you need to get stronger are these five simple moves, according to Tony Bonvechio, a trainer at Cressey Sports Performance in Boston. These are compound movements, meaning they work multiple joints and muscle groups at once. Compared to isolation exercises, like bicep curls, compound exercises burn more calories and get more work done in less time. Plus, they're generally more functional: Learning how to safely pick a heavy object off the ground, as you do in the deadlift, is more likely to carry over into real world situations than a lateral raise.

1. Back Squat

A. Make sure the “J-cups” (the brackets that hold the barbell) are at shoulder-height, says Dell Polanco, head coach of Brick New York (pictured). With your feet shoulder-width apart or a tiny bit wider, rest the barbell on your traps (the wide, flat muscle that covers the top of your back and bottom of your neck) and grasp the bar with both hands facing forward and the elbows pointing down. Your arms should form a rough “W” shape.

B. Keeping your spine straight and core braced, first push your hips back, then bend your knees. Pause when your butt is just below parallel with the floor, push through your heels, and rise to starting position.

Muscles worked: Quads, hamstrings, hips, glutes

2. Bench Press

A. Place J-cups in position. Lie on the bench with the bar racked above your upper chest and place your hands shoulder-width apart or a little wider. Lift the bar and bring it down across your sternum so that your arms are at about a 45-degree angle from the chest (not flared out to the sides).
B. Keeping your wrists straight, push the bar up and very slightly back toward your head so it finishes over the shoulders. Keep your shoulder blades contracted, engage your glutes, and drive heels into the floor throughout the movement. (Position your feet so they’re not too far away to engage your glutes, Polanco explains.)
Muscles worked: Chest, triceps, shoulders

3. Barbell Row

A. Bend over until your torso is parallel with the floor.
B. Grab the bar at shoulder width, with both palms facing you. Brace your core and pull your elbows toward the ceiling, bringing the bar to your lower chest. Squeeze the shoulder blades together to emphasize scapular strength. Return the bar to the floor between sets.

Muscles worked: Back

4. Deadlift

A. With the bar on the floor, roll it so it’s practically against your shins. Stand with your feet a little wider than shoulder-width apart. Point your toes forward or at 11 and 1 o’clock. Bend your knees a little and your hips a lot as you grasp the bar slightly outside of your legs.

B. Brace your core and lift the bar by squeezing your glutes, thrusting your hips forward, and pulling your torso back and up. Be careful not to bend your knees or drop your hips too much, or keep your torso too upright, Bonvechio says. “It's a hinge, not a squat, so the hips should be above the knees and the torso should be at about a 45-degree angle to the ground.”

Muscles worked: Glutes, hips, hamstrings, lower back

5. Overhead Press


A. With feet shoulder-width apart, rest the barbell on your clavicle and grip it with your elbows pointed down and forearms perpendicular to the ground.

B. Taking care to pull your chin back a little (to avoid smacking it with the bar), drive the bar upward in a straight line, locking out the elbows. Once the bar clears your head, bring your chin back to its original position, so the barbell is right above your head or even a little further backward. Reverse the movement. Be careful not to arch your lower back too much throughout the movement.

Muscles worked: Shoulders, triceps

Bodyweight Exercises

These four bodyweight exercises are also incorporated into the eight-week program.

1. Single-Leg Hip Thrust

Lie on the ground with your knees bent at about a 45-degree angle. Lift one foot straight up into the air, as high as possible, and thrust your hips to send it even higher. (For a better range of motion, perform the hip thrust with your upper back on a bench.)

2. Chin-Up

Grab a bar you can hang from with palms facing toward you. Pull your elbows down and lift your chin to the bar. (If you're not quite at that level, don’t sweat it—just try an inverted row or one of our favorite pull-up substitutions.)

3. Lunge

Take a big step forward, lower your body to the ground until your thigh is parallel with the floor, and return to stand. Switch sides.

4. Plank

Start in push-up position. Hold, keeping your body rigid, your core tight, and your glutes squeezed. (The side plank is also used in this program: Turn sideways, balancing your weight on one hand and the side of the same foot. Be sure hips are lifted so your body forms a straight line from ankles to shoulders.)

The 10-Minute Warm-Up

In the spirit of simplicity, perform the same warm-up before every workout.
Foam Rolling: 2 Minutes

To speed recovery and help prevent injury and soreness, grab a foam roller. (This is more important for advanced lifters than beginners, but it’s a great habit to get into.) Bonvechio suggests rolling the following body parts for 30 seconds each:

    Upper back
    Lats (sides of your upper back)

Mobility: 8 Minutes

These exercises will activate your muscles and prepare your body for the work that’s to come.

1. Deep Squat Lat Stretch

Sit in a very deep squat with arms stretched in front, holding on to something like a bar, rail, or TRX that you can lightly pull back on. Hold for 5 deep breaths.

2. Dead Bug

Lie on your back with arms and thighs pointed up in the air, keeping your knees bent. Without bending elbows, bring your right arm to the ground above your head and your left leg down and out straight. Return to starting position and repeat with opposite limbs. Do 5 reps per side.

3. Kneeling Glute Mobilization

Start on all fours. Put the ankle of one foot into the inner knee of the other leg and sit all the way back, keeping your arms straight. This will stretch your glutes and should feel a little like yoga pigeon pose. Do 8 reps per side.

4. Forearm Wall Slide

Facing a wall, place your forearms on a wall, with hands pointing upward and your arms in the shape of a “W.” Slide your arms up the wall until they’re straight, bring them down, and pull them off the wall with your shoulders. Do 8 reps.

5. Walking Spiderman With Hip Lift and Overhead Reach

Lunge forward and bring both hands to the ground in front of you, inside your front leg. Keeping your hands where they are, straighten both legs for a nice stretch. Then bend your knees back to the lunge and twist your torso so one hand is high in the air and the other is still by your front foot, forming a letter “T.” Return to standing. Do 5 reps total per side.

The Workouts

We know you might be thinking, “I thought they were keeping this simple!” but listen up: The entire eight-week training program has just two workouts.

Workout A

Back squat: 3 sets of 5 reps
Bench press: 3 sets of 5 reps
Barbell row: 3 sets of 5 reps
Single-leg hip thrust: 3 sets of 10 reps per side
Plank: 3 20- to 30-second holds

Workout B

Deadlift: 3 sets of 5 reps
Overhead press: 3 sets of 5 reps
Chin-up: 3 sets of 8 reps
Bodyweight lunge: 3 sets of 10 reps per side
Side plank: 3 15- to 20-second holds per side

Each week, follow these workout schedules.

Weeks 1, 3, 5, and 7

Monday: Workout A
Tuesday: Rest
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rest
Sunday: Rest

Weeks 2, 4, 6, and 8

Monday: Workout B
Tuesday: Rest
Wednesday: Workout A
Thursday: Rest
Friday: Workout B
Saturday: Rest
Sunday: Rest


1. How long should I rest between sets?

“When you’re starting out, rest isn’t terribly important,” Bonvechio says. “You’re really trying to learn the skill and coordination of the lift rather than trying to lift a lot of weight.” A good rule of thumb: Rest three to five minutes between sets of barbell lifts and about one minute between bodyweight exercises, he suggests.

2. How heavy should I lift?

“Start with lifting just the bar, then add increments of five or 10 pounds each time you do the workout,” Bonvechio suggests, adding to pick a weight that allows you to have three reps left in the tank when you finish. That’s heavy enough to get you stronger but light enough that you won’t miss reps or deteriorate your form.

3. What about cardio?
”Cardio on off days is a good idea for most people,” Bonvechio says. He suggests two days of cardio on non-lifting days, with one day being low intensity—say, 20 to 30 minutes of walking or biking at an easy pace—and one day being high-intensity intervals, like sprints on a hill, a bike, or flat ground for 10 to 15 minutes.

What’s Next?

Bonvechio says that beginners can pretty much continue this workout schedule indefinitely. Add weight with each workout, and once you can’t slap any more pounds on the bar, well, you’re not a beginner anymore! Looking for more? You can train with Bonvechio online or check out more online training programs from Eric Cressey.

One final note: “The No. 1 most important thing for beginners is to just master the technique,“ Bonvechio says. “It’s like throwing a baseball or shooting a basketball—it takes a lot of practice. That’s why frequency is so important.” In the end, focus on form over ego, and you’ll become stronger than you ever thought possible. The power is yours! 

source  :

Tuesday, November 27, 2018

Best Chest Exercises to Pump up your Pecs

Individuals who don't train fail to understand how post-workout soreness can be a good measure of a terrific workout. Can't make it up the stairs? Congrats on another good leg workout! Feel a dull pain in your shoulders when picking up the grocery bags? Yup, that was Tuesday's delt routine.

But finding the right combination of exercises, sets, reps and techniques to bring you to the promised land of (good) pain can sometimes be elusive. This is especially true for those with some serious lifting experience under their belts. The more you train, after all, the harder it is to damage your muscle fibers. Not today. This month's chest workout is a monster loaded with high-intensity plateau-busters that'll obliterate your pecs, give you a massive pump and - you guessed it - leave your chest sore for days. Because of the high volume and intensity, this is definitely one workout you'll want to repeat, but make sure you do so infrequently since it could contribute to serious overtraining.

You can feel that desired pump when you do your chest exercises correctly, not when you don’t even involve them in the movement. Make your pecs control your exercise and hone the connection between your mine and your muscles to get this effect.

Usually, when people do the flat bench press, they don’t expect there to be a pump because it’s considered to be an exercise made for building strength and putting on basic mass. Everyone thinks they’re just supposed to get tired, but this is not the case – you are supposed to get a pump in your pecs if you are doing the bench press correctly. If you’re flat against your bench and lifting with your arms and shoulders, you’re not getting a pump.

Instead, consider your two pectoral muscles as antagonistic ones – when the bar is lowered, they separate under the force of your shoulders and arms. This happens at the bottom of the movement, which means it’s also when your lateral muscles are squeezed together behind you. When you press the bar upwards, your lats expand and your shoulders come to the front, which makes them squeeze your pecs.

Anyway, that’s what happens in a bench press, but there’s another thing you need to consider – taking control of the situation mentally. Most notably, you need to consider taking control of your pectoral muscles, which should pull themselves apart instead of waiting to be pulled apart by your shoulders or your arms whenever you lower the bar. If you concentrate on starting your pull from where your pectorals tie in the middle of your sternum, which is your chest bone, you will feel it easily. When you lower the bar, make sure to hold total control over your pecs, letting them stretch out completely only until your shoulders rotate back and your laterals squeeze together on your back.

When you want to press the bar upwards, use all your mental energy to visualize the start of the contraction in the outside of your pectorals and then lift by pulling that contraction towards the middle of your chest. If you practice enough, you won’t even know that your arms, shoulders or lateral muscles are doing any work – you will only feel your pecs contracting and expanding.

If you want to work on your chest, don’t think in terms like “crossovers”, “flyes” or “presses”. If you do, you will lose the movement to your lats and arms. Instead, put your pecs at the center of your thoughts, where everything originates and ends with them and you will see results, as well as a healthy pump every single time. Here’s a pec pump routine suggestion by the unforgettable Dorian Yates – he says it always gives him the desired pump!

    - INCLINE BENCH PRESS, 4 Sets of 8-12 Reps(bench all four sets at a 15-30 degrees inclination).
    - FLAT BENCH PRESS, 4 Sets of 6-10 Reps.
    - INCLINE DUMBBELL FLY, 4 Sets of 10-12 Reps.
    - CABLE CROSSOVERS, 4 Sets of 10-12 Reps.

Monday, November 26, 2018

Top 10 Cheapest Protein Sources

Protein is a crucial nutrient. There are numerous benefits to adding protein-rich foods to your diet, including weight loss and increased muscle mass.

Luckily, there are many delicious choices that suit every dietary need.

However, some people may find healthy protein sources to be too costly. while some sources of protein are expensive, there are also many affordable alternatives.

Here is a list of 10 healthy protein sources that won’t break the bank.

1.) Canned Tuna is extremely cheap and a good source of protein; a staple in any tight-budgeted person’s diet. The tuna in water is cheapest but if you need to get more dietary fats into your diet, canned tuna packed in oil is a great alternative. A can of tuna, tablespoon of mayo, relish to flavor, salt and pepper and you have a cheap and easy tuna salad.

2.) Canned Salmon is a great alternative to tuna; it has a lower metal content and more omega 3 fats. Salmon patties are my favorite canned salmon recipe.

3.) Whole eggs have 6-8 grams of protein per egg. An egg white contains 3-4 grams of protein if you are worried about cholesterol. Scramble some eggs and mix in a little salsa, wrap in some corn tortillas and you have a tasty meal.

4.) Whey protein is a great source of cheap protein and has anywhere from 24 grams to 30 grams of protein per scoop. In a 5 pound tub you can get 70-75 servings and costs $45-$60 dollars. You need a variety of protein sources in a healthy diet, I would not suggest getting more than 2 scoops a day for non-athletes. Blend fruits, milk or yogurt in with you protein shakes to make them more tasty and contain more protein.

5.) Ground turkey is very lean and packed full of protein. Home made turkey burgers taste great if seasoned properly. This also makes a mean meatloaf.

6.) Whole milk is not the cheapest but one of the easiest ways to get some protein in. A cold glass of whole milk goes great with some brownies or mixed in with a protein shake.

7.) Edamame This tasty, bright green bean is an amazing, low-priced source of plant-based protein.
Edamame beans are immature soybeans that are sold both shelled or in the pod. They are a delicious snack and make a great addition to meals like salads and stir-frys.
Plus, edamame is an excellent source of protein with one cup (155 grams) providing an impressive 17 grams of protein.
Edamame is also a great choice for those who follow vegetarian or vegan diets.
This is because they are considered a whole protein source, meaning they contain all the essential amino acids that the body requires.
This budget-friendly bean can be found in the freezer section of most grocery stores.

8.) Plain Greek Yogurt is a delicious, low-cost food that is extremely versatile. It can be eaten plain, added to a smoothie, whipped into a tasty dip for veggies or added to baked goods.
Additionally, yogurt is an excellent source of protein.
In fact, an 8-ounce (224-gram) serving provides around 17 grams of protein — nearly double the amount found in regular plain yogurts.
Look for brands with a “live and active cultures” label, which means that the yogurt contains beneficial probiotics that can improve gut health and even help you lose weight.
Not to mention, choosing plain, unsweetened Greek yogurt is a great way to keep your intake of added sugar to a minimum.

9.) Cottage cheese is a low-calorie dairy product that is high in protein.
This mild-flavored cheese comes in a variety of fat percentages and can be used as a filling snack or as an ingredient in many recipes.
One cup (210 grams) of full-fat cottage cheese provides over 23 grams of protein and only 206 calories.
The high protein content of cottage cheese makes it an excellent choice for athletes and people looking to build muscle mass.
Plus, studies have shown that protein-rich foods like cottage cheese help keep you feeling full, which may help you lose weight.

10.) Ground beef is my favorite source of cheap protein. Ground beef is versatile and can make anything from burgers, meatloaf or nachos. A favorite of mine is to cook a pound of ground beef, mix in a few tablespoons of sour cream, a handful of cheese and you have a flavorful and healthy concoction of flavor.

Sunday, November 25, 2018

6 Body Weight Exercises That Will Change Your Body In 28 Days

When most people think about ‘bodyweight training’, they picture themselves doing endless reps of sit-ups and push-ups.

But training like that won’t get you anywhere.

If you want to get stronger, you need to apply the principle of progressive overload (which is just like gradually increasing the weights you lift in the gym).

When you apply progressive overload to bodyweight exercises, they are a fantastic way of building muscle… At least as good as using weights.

It could even be argued that bodyweight exercises are better than training with weights because the movements are very natural and you’re much less likely to injure yourself.

But we’re getting off topic…

Below are five of the best bodyweight exercises that will help you build muscle safely at home, while traveling, or in the gym.

First up:


The plank is one of the greatest and most underrated exercises ever.
It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.


First and foremost, there is a difference between chin-ups and pull-ups.

    Chin-Ups: Your palms are facing towards you and there is a greater emphasis placed upon the biceps.
    Pull-Ups: Your palms are facing away from you and there is less emphasis on the biceps.

Chin and pull-ups are both great exercises that will help you build a strong back and arms.

The ‘best’ is the one that suits your goals, but world-renowned strength coach, Jason Ferruggia, advocates parallel-grip chin-ups (palms facing each other). This is because it is easier on the shoulders and elbows, which helps prevent injury in the long run.

Jason also recommends using gymnastic rings, which are a great addition to your training arsenal if you regularly train in parks or playgrounds.


Squats will help you build your quads, hams, calves and most of all those glutes! Whilst strengthening your whole core and enhancing greater overall fat burning.

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your legs and glutes.

#4. ROWS

You need rows in your exercise routine to build a strong upper and middle back.
Inverted rows are a great starting point for beginners.

In the gym, you would perform these by positioning the bar low in a rack or Smith machine, lying underneath it on the ground, and then pulling yourself towards the bar.

At home or on the road, you can mimic this movement by getting underneath a table or desk, gripping the edge, and then pulling yourself towards the table. Of course, this relies on having a strong table or desk, with plenty of room around it.

For that reason, I much prefer using a TRX, which you can use anywhere.



From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.


The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.


This program consists of two separate basic workouts:


    1 minute – Plank.
    1 minute – Push-ups.
    2 minutes – Squats.
    1 minute – Bird-dog.
    1 minute – Lying hip raises.

    1 minute – Rows.
    1 minute – Plank.    
    1 minute – Push-ups.
    2 minutes – Squats.

Rest for 10 seconds between each exercise.


    3 minutes – Plank.
    3 minutes – Bird-dog.
    3 minutes – Lying hip raises.
    1 minute – Push-ups.

Rest for 15 seconds between each exercise.

This is performed 6 times per week, followed by one rest day.


Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest


Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest

Rotate week 1 and week 2 for the duration of the exer

Friday, November 23, 2018

Best Weight Training Routines for Mass

These two weight training routines are designed to build muscle mass, particularly in harder gainers. Whether you want to gain size and strength for a sport such as football, or whether you simply want to gain weight, they are tried and trusted.

Most weight training programs incorporate far too many exercises to develop significant size. While there are a lucky, genetically fortunate few who can train as they please, most individuals wanting to gain weight find it a struggle. If you are one these people remember “less is more”. Fewer exercises, not just fewer repetitions is key to your success…

Needless to say you are probably well aware of the importance of nutrition. Assuming you are consuming adequate calories, in the right combination of protein, carbohydrates and fats, and assuming you having the timing of your meals right, then the two weight training routines below will be highly effective.

This is classic bodybuilding fare. The standard bodybuilding model is to train in the 8-10 rep range, go pretty close to failure, and do a split-bodypart workout whereby each muscle gets trained 1-2 times per week.

This is a fairly decent weight training routine for building mass, and if your diet and sleep-schedule are in check, you’ll gain well. One thing I would add is that I’d say in general, bodybuilders probably do go a bit too close to failure. Sure, your goal is to break down muscle fibre, but if you’re benching the same weight week in week out for months at a time, something is wrong. You’ll gain more in the long run by dropping the weight for a couple of weeks and keeping reps in the tank – it’s a good strategy for busting through plateaus.

Another thing to bear in mind is the importance of compounds over isolation. I still maintain that the absolute best bicep-builder is the close-grip chinup, but I may be championing a lost cause. It’s definitely fair to say that most bodybuilders over emphasise isolation with cables and machines, when they could be growing a lot quicker all over with emphasis on squats, deadlifts, pull-ups, shoulder presses, etc. Isolations should be complementary to the “big ones”, not the main event themselves.

Still though, bodybuilding weight training routines as a whole are pretty well laid out in this day and age (as long as you steer clear of muscle mags), and if you get yourself on a basic workout split and eat enough, you’ll be sure to see your muscles grow.

Thursday, November 22, 2018

Tips How to Gain Muscle Fast (The Healthy And Natural Way)

Gaining muscle fast is achievable with persistence and commitment. The key is to establish a diet and workout routine that are tailored toward bulking up quickly.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:
Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.
Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.
Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.
Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.


If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Wednesday, November 21, 2018

8 Leg Exercises Tips For Toned And Strong Legs

Your lower body is the easiest and quickest place to build calorie-torching lean muscle. You have over 200 muscles below the belt, including the largest muscle in your body — your gluteus maximus. So get off your glutes and get your lower body going in everything you do. Stand on one leg for shoulder presses or squat during biceps curls. The more you work your lower half, the faster you’ll see results. Need more ideas? Try this total body routine.

Follow These Simple Leg Exercises and Stay sexy:


A warm-up is a basic rule which everyone should follow before starting their leg exercises. It brings the body in motion reducing the chances of injuries. If you will start the workout directly, your body will never respond positively. It will also be beneficial for your joints and prevent them from wear and tear. After the workout goes for a few stretching exercises which will let your body cool down and come back to its normal pace.


Eating the right food is quite necessary for getting those toned legs. Know your body and also how it will respond to a different kind of food. Mostly you should incorporate high protein containing food in your diet. Analyze the nutrients that you lack and try to incorporate them into your diet. Also, take the right supplement. So that when your body loses the excess fat it does not make you weaker.



Cardio has been know from time for burning calories. Burning fat will help you in toning your legs. Walking, running etc are effective forms of cardio. It is important to make sure that you do cardio the right way only then you will be able to get desired benefits. The more cardio you will do the better results you will get. You can also form a group and take help of your friends for getting results faster. Skinny women don’t need to focus much on cardio as they only have to focus on getting their legs toned. Nevertheless cardio has its own benefits which will help them in the long run.


You know your weak areas and strengthening them will get you closer to your target. Adopt basic leg exercises in your routine. Opt for all in one body workouts as they strengthen almost every part of the body. Search for workouts which will target your core areas. You need to formulate a plan and work on it. If the plan does not give you desired results you should consider changing it.


Being creative will help you in getting results faster. Try to shuffle the exercise to get desired results. You can also mix the exercises and formulate a new one. Analyze the benefits of different exercises and the areas that they target. Accordingly, decide the repetitions and the time that you need to give on each exercise. Do not go by the rules.


Most of the people do the mistake of taking the lift but while you are thinking of getting those perfectly toned legs, you should try to spend more time walking or climbing stairs at any hour of the day. The only workout is not enough. You need to work upon those legs at a distance of every few hours. Consistent effort will give you results.


Your body needs some time to recover from the excess leg exercises that it has been going through. Therefore you should try getting some rest at regular intervals. It does not mean having irregular gaps between your workout. Irregular gaps will bring you back where you had started. While working out to decrease that cellulite takes proper care to think about the necessities of your body.

Your legs are the most important part of your body and keeping them healthy and in shape is necessary. It is not only about your legs. Working on your lower part will tone your butt as well which will be an added benefit. Women in particular need to focus on strengthening their legs as mostly they work on losing weight not on strengthening the body parts. You need to have firm muscular mass which will provide shape to your legs. Brisk walking and sprinting will help in building mass. Just plan your daily workout and diet and get the freedom to wear anything that you want. It will not only keep you healthy but also confident.

8. Be Sure to Rest Your Legs

Your legs are the most important part of your body and keeping them healthy and in shape is necessary. It is not only about your legs. Working on your lower part will tone your butt as well which will be an added benefit. Women in particular need to focus on strengthening their legs as mostly they work on losing weight not on strengthening the body parts. You need to have firm muscular mass which will provide shape to your legs. Brisk walking and sprinting will help in building mass. Just plan your daily workout and diet and get the freedom to wear anything that you want. It will not only keep you healthy but also confident.


Tuesday, November 20, 2018

Best Weight Lifting for Arms

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone won’t get you signficantly bigger arms because they aren’t targeting the triceps, biceps, forearms, and shoulders.

For massive strength and size gains, you’ll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you’ll feel an awesome pump and get jacked in no time with these 30 arms exercises.

Here’s probably my favourite weight lifting workout for arms for anyone looking to add serious mass. It’s simple and based around heavy compounds, and won’t take you more than 40-50 minutes. Feel free to split the exercises up and work triceps with chest, biceps with back, etc, or use it as a stand-alone arm workout.

If you’re training for size, you want to hit each muscle once or twice a week, so this workout once a week would be sufficient. Train for strength, and you might want to go a little heavier and a little more frequent.


Close Grip Bench Press - 3 Sets – 8-10 Reps
Two Handed Overhead Dumbbell Extension – 3 Sets – 8-10 Reps
SkullCrushers – 2 Sets – 8-10 Reps


Close-grip Chinups – 3 Sets 8-10 Reps
Standing Barbell Curls – 3 Sets 8-10 Reps

…and that’s it. I told you it was short! But it is, in my opinion, pretty much the best weight lifting workout for arms you could do in one session.

The close grip bench press is the primary mass-builder for the triceps, and in my experience there’s none better for adding mass. The overhead work is necessary to fully activate the long head of the tricep, and skull crushers hit the short and medial heads effectively. Notice the lack of cables or machines… then notice how quickly your triceps grow on this workout.

On the bicep side of things, it’s most definitely minimalist. I promise you, however, that if you give it a go for a month you’ll see more growth in your biceps than you would with two months of endless dumbbell and cable curls. Close grip chins are THAT good for biceps. There’s a number of reasons for it, and if you want to know more you may want to google the benefits of closed-chain bodyweight exercises.

The barbell curl is thrown in really just to satiate every lifter’s need for some sort of curl… but really, you’d do just as well or better with weighted close grip chins twice a week, adding weight continually and stopping short of failure.

Give it a go for a month and feel the difference.

Monday, November 19, 2018

Changing Your Diet Is Key to Losing Body Fat

You may have heard the saying, "Abs are made in the kitchen, not the gym." There is truth to this, as good nutrition is essential if you want to lose body fat.

For starters, reduce your intake of processed foods. These are commonly packed with sugar and high-fructose corn syrup.

Eating too much sugar can cause weight gain and increase your risk of metabolic diseases .

Instead, focus on consuming higher amounts of protein. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake.

A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%.

Moreover, a protein intake of around 25–30% of your daily calories may increase your metabolism by up to 100 calories per day.

Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase feelings of fullness and decrease calorie intake over time .

Portion control is another effective tool, as moderating your food intake has been shown to help cause weight loss.

When you consume whole foods, more fiber, more protein and control your portions, you are more likely to cut back on calories.

Achieving a long-term calorie deficit is crucial for losing weight and belly fat.

Studies show that people can lose belly fat through either moderate or vigorous-intensity aerobic exercise, as long as they maintain a caloric deficit.

Sunday, November 18, 2018

Best 30-minute Exercise for Your Upper Body

A muscle-building routine you can do on your lunch break! Sculpt your upper body in just 30 minutes with these easy exercises focusing on the Upper Body. 


The Routine

Start it all, with stretching out first.

Push Ups:

Pushups are going to be the first and foremost exercise you’re going to start your day with. Set your hands firmly on the ground slightly larger than your shoulder length with your legs extended out back. Lower your body, brace your core and set your back straight. Bend your arms downwards and then back up again with solid, proper movement. Pushups are a simple exercise, but with that, they can be effective to build up your upper body strength. They mostly work on building your triceps. Most effective way to keep your upper body pumped is to get your boxing gloves on and start your day by throwing punches.

You’ll have to do 4 sets with 10 reps each.

With a 30 second break between each set, you’ll complete the exercise within 5 minutes or less.
Bench Press:

For bench presses, start by lying down on a flat bench and holding the barbell just above your upper chest. Lift the barbell upwards above from your chest, with a slow motion. While moving the barbell keep your body straight and stiff. Help yourself to lift the barbell using your feet, push them against the ground to get some grip. It depends on whether you’re a beginner or not, and the weights need to be accordingly.

    - Choose a weight through which you can do at least 8 reps.
    - The total number of sets can range again with you being a beginner or not, generally, I suggest you do 3 sets with a 2 to 3-minute break between each them.

The exercise is mostly going to take another 5 to 6 minutes of your time if you do it according to yourself.

Bent over Row:

For this exercise hold your dumbbells, with an overhand grip and bend over to a position where your torso is parallel to the ground. Squeeze your shoulder blades together and row the weight to your neck. Chose an appropriate amount of weight, emphasis on appropriate, because this isn’t the easiest of movements and you don’t want to get yourself hurt.

    - Exercise requires you to do no more than 10 reps and if you can’t, it’s okay to do end while you’re on your 8th.
    - 3 sets are going to be more than enough and again with 1 minute’s breaks, you’ll get the exercise over within 5 minutes.


Pull-ups are a must if you’re looking to increase your upper body strength. For a pull-up, you’ll need to hold the bar above you with an overhand grip. The hands should be within your shoulder length and with a firm grip try to pull yourself up until your chin is above the bar. Try not to jump up or use the momentum to get up, use solely the pull of your arms and the power of your triceps and lats.

    - If you can, do up to 10 reps per set.
    - 4 sets for the day are going to be more than enough.
    - With a minute’s break, the exercise will take up to 4 minutes.

Cross-body pull:

Hold dumbbells in each of your hand and let your hand hang on either side, with your palms facing away from your body. Slowly start to curl your shoulder across your body towards the other shoulder, pause and then curl the hand back to its original position. Do the same with both hands and you’re done. You should try to keep your elbows straight on both sides and your wrists facing inwards.

    - Try doing 8 reps per set.
    - 3 Sets are going to be fine if you do them right each day.
    - This is to a 4-5 minute workout.


If dips bars are available to you, start using them for dips quick. Dips can be great for building upper body strength and they tend to work on biceps and your arm in general. For the dip, you need to hold the bars with both hands and extend your feet in front of you. From here, dip down into the space of the bars until your upper arms are parallel to the ground below you. After this extend back to your original position where your entire arm was straight and perpendicular to the bars.

    - The exercise isn’t too hard and you’ll be able to 12 reps per set.
    - 3 sets are again enough for the exercise and they won’t take more than 5 minutes to complete.

The workout routine we just produced is short and to the point. It doesn’t involve exercises that’ll be too hard for anyone. From now onwards you’ll be able to focus more on your exercise rather than thinking all day about what exercise to do.


Saturday, November 17, 2018

4 Best Back Workouts: To Build Your Back Muscles

I used to be like most other gym-goers; focus on training the muscles everyone CAN see and neglect the ones they can’t. We spend all our time focusing on the chest, shoulders, and biceps yet we tend to neglect the back and legs as a result.

And aside from just not taking their back workout seriously, most people end up choosing the wrong combination of back exercises. This is a huge mistake since well-developed and proportionate back muscles contribute A LOT to an aesthetic physique.

Luckily, I realized this and finally started putting more thought and effort into my back workout routine. It was only once I started incorporating the evidence-based back exercises you’ll see in this article that I started noticing significant improvements.

1.Pull up


Pull up is one of the most effective exercises when it comes to building up your back. Also, it is the tried and tested method. It has many variations within itself. You need to find out the right variation according to your target.

• Wide grip– It mostly emphasizes on the back muscles more than close grip. To do this exercise, grab the bar with the overhand grip wider than the shoulder width. Pull up in smooth motion till the bar touches the bottom line of your neck, then move downwards gently. Do as many repetitions as you can.

• Closed grip– It focuses on your arm muscles because they work overtime to pull your body farther. Stills it works wonders in developing your back muscles. To do this exercise, grab the bar with the overhand grip slightly narrower than shoulder-width apart. Pull up to the bar till the bar touches the bottom of your neck then lower your body gently.
• Weighted– You can use any of the weighted adding instrument such as weighted vest etc to perform this exercise. To do this exercise, grab onto a bench or a bar. Add weights and then continue with your pull up. Do the maximum set of repetitions that you can do.

2. Lat Pulldowns

Lat Pulldowns

Lats are wonderful for building up the muscular back yet is very less adopted. It targets the muscles across your mid back. A strong back will lead to a strong chest. You need to focus on the proper movement to perform these back muscles workouts. At first, hold the bar with a wide grip. Pull it downwards and then repeat the number of sets you can.

• Unilateral Lat pulls down– It works on one side of your body at a time to gain balance and strength. You need to start with your palm facing away from your face and then turn your palm to your face as you pull down.

• Close grip lat pulls down – It works on your lats and triceps at the same time. To do this exercise, keep your body straight and then pull down till your elbows are at your side. Pull further down keeping your elbows by your side.

• Straight arm pulls down- It mostly focuses on your lats. To do this exercise, keep your body straight and pull the bars down to your thigh, keeping your arms straight.

3.Dumbell Row

dumbbell Row
They are just the single arm form of barbell rows. To do these, put your left hand and knee at the far end. Grab the dumbells in your right hand and row it to your chest. Keep on continuing the same thing till you feel exhausted.
• Bent over row- It can also be done with a barbell but dumbells give you the chance to work on each side of the back independently. To do these best back workouts, stand straight and hold a dumbell in each hand in front of your thighs. Draw the elbows to reads your ribs while pulling weights to the side of lower abdomen.
• One arm row – To do this exercise stand straight but hold the dumbells in just one hand. Rest your other hand lightly on your thighs. Row the arm up to the desired number of repetitions. You can do the same exercise by kneeling on a bench also.

Pull up is one of the most effective exercises when it comes to building up your back. Also, it is the tried and tested method. It has many variations within itself. You need to find out the right variation according to your target.

• Wide grip– It mostly emphasizes on the back muscles more than close grip. To do this exercise, grab the bar with the overhand grip wider than the shoulder width. Pull up in smooth motion till the bar touches the bottom line of your neck, then move downwards gently. Do as many repetitions as you can.

4.Barbell Row

Barbell Row exercise

Barbell rows are a full body compound exercise. They help one in building back but they are easy to cheat on also. You must maintain the proper form. At first bend and grab the bar on the floor. Pull the bar against your lower chest and then return it to the floor. Do as many reps as you can.
  • Deadlift- It is more than just lower back exercises as it affects the entire back. It is difficult to do this exercise but it will help you a lot in getting big. To do this exercise, stand with your feet narrower than your shoulder width apart. Drive your body upwards by lifting the barbell up and keep your shoulders locked. Hold for a few seconds and then descend downwards sliding the bar down your thighs. Lets now look at the variations of the deadlift:
  • Sumo- Sumo deadlift basically uses a wide stance.
  • Hex- Hex deadlift allows one to lift more weight than normal deadlift and in turn gives better results arm muscles.
  • T-bar row- They are done a T- bar machine. Set up on the foot stand. Grip the handle and row it to your chest. It is said to be excellent for thickness in mid back area.


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