Archive for the ‘Weight Training’ Category

How to Perform Dumbbell Flyes – Boost Your Training with the Best Chest Exercise

Wednesday, July 26th, 2023
man performs Dumbbell Flyes

The dumbbell fly is a cornerstone exercise in strength training and bodybuilding, yet its significance often goes unrecognized. Dumbbell flyes play an instrumental role in developing chest muscles, increasing strength, improving posture, and enhancing overall wellness. Our comprehensive guide will delve into the intricacies of the dumbbell fly, shedding light on its profound impact.

We will provide a guide for performing the dumbbell fly and recognizing muscle activation during the exercise. We’ll also explore using this exercise to increase strength or build muscle.  Also, look for our tips on incorporating drop sets into your routine to elevate your dumbbell chest fly sessions to new heights.

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Which One Should You Use – The Smith Machine or the Squat Rack?

Monday, July 24th, 2023
Smith machine vs squat rack

One of the endless fitness debates is the – “squat rack vs. Smith machine.” Along with “wrist wraps or not,” and “squat belt or not”, those are the two topics of conversation bound to cause a serious battle of opinions between gym rats. 

As you might guess, diving into both of these topics will take a ton of time so we will spare you the wrist wraps debacle and squat belt conundrum, and just head on to discussing the squat rack vs. the smith machine. In this article, we will go over the two types of fitness equipment, what they are good for, and why you should consider using one or the other, depending on your training goals. 

So let’s not keep you waiting any longer and dive straight into the topic. 

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The Swole 3×5 Workout – A Fresh Approach to Strength Training

Monday, May 1st, 2023
The Swole 3x5 bent over rows

The Swole 3×5 Workout Routine

If you have been reading weightlifting materials for any length of time, you have probably heard of 5×5 training. It has definitely worked for many trainees. We folks at Project Swole even made excellent progress on a 5×5 program. But with all this 5×5 hype, has anyone stopped to think that there might be an even more efficient way to train? You might want to take a moment to learn about The Swole 3×5 workout.

In my experience, at least for trained athletes, there are benefits to a Swole 3×5 workout routine which include added volume for accessory movements, core training, and conditioning due to the slightly lower workload.

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The Top 5 Best Calf Exercises

Monday, December 5th, 2022
Arnold used the best calf exercises

When you think of calves, you picture the part of your leg that everyone else can see when you’re wearing shorts. Sure, you can have a huge upper body and quads, but if you have the calves of a 10-year-old boy, then people may often chuckle. To get past walking around with cringe-worthy chicken legs, you better employ a few of these best calf exercises as soon as possible to kickstart your calf growth.

Women prefer to have slim, shapely calves, and these exercises can help the females to accomplish their goals too. Ladies, don’t be afraid of training your calves just like men do… strong calves will even help you to walk better in high heels.

Of course, calf development is highly dependent upon your genetics. You can have very strong lifts, but the insertion points of the calf muscles are all that matters. Judges in bodybuilding competitions often do not put a lot of weight on the calves as a judging factor, but they do matter and are always good to have. And let me tell you, for those guys who think calves aren’t important on the beach, the women DO look, and, yes, they DO judge you for it!

Never fear though, if you do not have aesthetically pleasing, low insertion points, you can still bring your calves up quite a bit.

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What Is “The Pump” At The Gym 

Monday, November 21st, 2022
how to get a pump in the gym courtesy of Arnold "The Oak"

How to Get Pumped Up at the Gym

Muscle ‘pump‘ is a commonly used term amongst bodybuilders, and it means pumping up your muscles by doing vigorous exercises. This increase in muscle size is temporary and can be achieved quickly by using lighter weights and higher reps, and by resting only briefly between sets. You see beginner athletes wondering, “what is the pump?” and “how do I get the pump?” – well it’s not that difficult, believe it or not. Getting pumped is much easier than setting a new PR, that’s for sure.

Read more to learn about what the pump in the gym is all about ?

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How to Perform the Anti-rotational Press

Wednesday, November 16th, 2022
Man performing an anti-rotational press.
The Standard Anti-rotational Press

The core performs many important functions, such as energy transfer and stabilization. There are many core exercises that athletes use to make their cores stronger. However, many people who lift as a hobby, and even some professional bodybuilders and athletes, look at the core from a more aesthetic point of view. So, they only do exercises that promise a six-pack rather than highly effective core exercises, such as Anti-rotational Press, which strengthens accessory muscle groups rather than just 6-pack “show muscles”.

One thing to note is that the core is more complex than a six-pack. To optimally maximize core usage, you not only need exercises like crunches and hanging leg raises. You also need to work your inner core; the parts that connect to the lumbar vertebrae (located around the lower back).  

This is where core exercises like the anti-rotational press come in. In general, anti-rotational movements work the core by forcing it to stabilize your body regardless of strong resistance from one side. In the process, they work other muscles in your core apart from the rectus abdominis (the six-pack muscles), such as the Erectus spinae, transverse abdominis, and your obliques. 

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The Top 5 Best Triceps Exercises

Saturday, November 12th, 2022
Arnold uses the best triceps exercises.

We frequently end up having to answer questions about which exercises are the top 5 best triceps exercises of all time. Literally, the two most common questions you will hear from male weightlifters are:

  1. How can I get bigger arms?
  2. How can I bench press more weight?

Normally I would scoff at such questions, except that the answer is a lesson that most young weightlifters need to learn. Because your triceps comprise two-thirds of your arm, the answer to the first question is: train your triceps.

Because your triceps are often the weakest link in the chain of muscles that facilitates bench press, the answer to the second question is: train your triceps.

This brings me to the point of this whole post: how best to train your triceps.

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How to Overhead Press

Tuesday, November 1st, 2022
female athlete shows us How to Overhead Press

How to Perform the Overhead Press

The overhead press; also known as the press, shoulder press, barbell press, and standing press; is often confused with the military press; and is quite possibly the best upper body exercise known to man. Sure, the bench press gets all the glory, but this is only because it is easier to lift more weight benching than pressing.

In many ways, the overhead press is actually more effective than the bench press at building upper body muscle mass. With the overhead press, we are standing up rather than laying down, which already means a better workout for the back, legs, and core. And seriously, massive, powerful shoulders are far more impressive than a puffy chest.

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The Top 5 Best Glute Exercises

Thursday, September 8th, 2022
this girl uses the best glute exercises

Whether you are a guy or a girl, it is always an asset to have nice, strong glutes. The main exercise that will help you develop your glutes the most is obviously the squat. Look at those who have the highest squat numbers. ‘Nuff said. However, there are a number of additional exercises such as these 5 best glute exercises and a few honorable mentions, that can get your booty into fighting shape.

How to Get Big, Strong Glutes

As mentioned above, barbell squats are the king of glute exercises. They are without a doubt the single best exercise you can use to develop your glutes. I would even go as far as saying that you would not even need to do another single exercise for them; squats are really that good! However, there are always some other exercises that would be good to experiment with such as this list of best glute exercises.

Before going on to mention the top exercises, let’s take a look at some of the more important details about the glutes.

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Twilight Workout Routine – Taylor Lautner Gains 30 Pounds of Muscle in a Year

Friday, August 5th, 2022

Updated slightly, here’s an oldie but a goodie from back in 200913 years later, the Twilight workout routine is still legit as ever.

Introducing Taylor Lautner and the Twilight Movies

If you are a Twilight fan, you have already seen The Twilight Saga: New Moon and you already know who Taylor Lautner is, aka Jacob Black the werewolf. And if you know about all that you know about the Twilight workout routine aka the Taylor Lautner workout routine.

I have seen the movie and I was not altogether impressed, although it was not a bad movie. I would give it a 7 out of 10, while IMDB has it at 4.5 out of 10. It is a thrilling romance/monster story for teenage girls. Almost everything about the flick is targeted at girls but I know a few bros who enjoy it and have watched it multiple times (including this author).

What I was more impressed by, is the evolution of Taylor Lautner. In nine months, this 17-year-old dude gained 30 pounds of muscle to better pull off his changing into a werewolf for New Moon. Granted, if he didn’t gain the weight the part of Jacob Black would have been recast.

Taylor Lautner Before
Taylor Lautner Before
Taylor Lautner After The Twilight Workout Routine
Taylor Lautner After

Taylor Lautner used to be a 5’10”, 140-pound fairly ripped martial artist, but now he’s a weightlifting beast. So, just how did Taylor Lautner gain 30 pounds of muscle so quickly?

He maximized his genetic potential, and you can too.

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Top 6 Calf Training Mistakes

Sunday, July 31st, 2022
Calf Training Mistakes

The calves are a serious problem area for most bodybuilders. You can win or lose a contest depending on whether or not you have put some time into building thick slabs of beef on the back of your legs. Women tend to have calf issues as well; many are sporting the dreaded “cankles”. Both sexes often suffer from skinny little twiggy leg syndrome, sometimes known as “bird legs”. What do these folks have in common? They are probably all making the same calf training mistakes day to day, week to week. So how can we fix it?

To build marvelous calves, you have to put time into training them frequently and from a variety of angles. First and foremost, you can’t make the following 6 calf training mistakes and also hope to build world-class wheels. Train your legs right and you will prosper. Make too many mistakes and they will continue to lag.

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The Top 5 Best Chest Exercises

Tuesday, July 26th, 2022
Lou Ferrigno used the best chest exercises


Bench presses and curls are two of the first exercises that are learned by new weight lifters. For men, the chest or “pecs” (short for pectorals) are second only to the biceps as the top show muscles in teenagers and young adults. This list of 5 of the best chest exercise will go a long way in building that initial base.

For women, the chest is even more important. Keeping well-built pecs can be useful in maintaining a solid, perky appearance of the breasts.

Serious fitness enthusiasts and athletes know that the pecs are involved in one of the main powerlifting exercises, the bench press. The bench press is one of three exercises, including squats and deadlifts, in a standard big 3 powerlifting competition. For this reason, it is always important for powerlifters to increase their chest strength.

Therefore it seems to me that everyone has a reason to train their chest, including men, women, athletes, bodybuilders, powerlifters, strongmen… everyone; and here are the top 5 best chest exercises you should use.

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Werewolf Training: A Weightlifting Routine to Gain Muscle

Monday, July 4th, 2022
Werewolf Training

Gain Muscle with Werewolf Training

This training routine is designed for you to gain muscle. That’s it.

If you’ve come here to lose fat, you are better off using the Full Body Fat Loss Routine for Men or the Full Body Fat Loss Routine for Women. This routine definitely has nothing to do with fat loss.

If you came to learn how to bench 700 lbs, you are better off reading Werewolf Training for Strength Gains. Although, truth to tell, you will get significantly stronger following this program.

Use this menu to skip to:

Werewolf training is not designed to get you ripped or “toned” (::barfs::), or even super strong, but you will get stronger anyway. This is much more of a bodybuilding routine than anything else, but with great strength benefits.

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Follow These 10 Rules to Get Shredded

Friday, July 1st, 2022
male deadlifting wants to get shredded

When you need to drop fat quickly to get shredded, you might have to say, “screw healthy lifestyle eating habits”, and take a more aggressive approach. It’s great to eat healthily and maintain low body fat. But what if you only have 2 months to lose 20 lbs? What if you are trying to get from a decent 12% bodyfat to a ripped 6% bodyfat? Well, now it’s time to talk about jumping on a hardcore diet to melt off the fat and show those hard-earned abs.

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Heavy or Light: Shoulder Workout 101

Tuesday, February 1st, 2022
shoulder workout 101

Just like you should not skip leg day, you definitely shouldn’t go easy when it comes to your shoulder workout. Not that you need a dedicated “shoulder day” but at least try to hit them from all directions with proper intensity.

Properly building shoulder size and strength makes for a vital part of that lusted-after “V-Shape” body physique. That physique starts with a wide top, and big shoulders make up a wide top.

But despite the importance of training shoulders, they are often done wrong, which makes you vulnerable to injury and a frustrating lack of growth. It is very easy to stumble into a pretty severe injury if you train shoulders wrong.

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A Generic Full-Body Workout Routine

Tuesday, December 14th, 2021
Full Body Workout

There are about 8,675,309 workout routines that you can try. One of the most effective types of routines I have found in the first 14 years of my training career is total body training. A full-body workout will stimulate all of your muscle chains sufficiently to elicit a powerful physiological response.

The Principles of Total Body Training

  • Train every muscle group 3 times per week.
  • Select one exercise per muscle group, per day.
  • Hit each muscle group from a different angle or intensity in each workout.
  • Never go to absolute failure on any exercise; leave one rep in the bank, except sometimes on the last set.
  • Keep workouts under one hour, not counting warm-ups and stretching.
  • Change everything up after two months.

Why Might This Be the Most Effective Form of Training?

  • High frequency (how often you train any given muscle) means more chances to recover and grow stronger/bigger.
  • Low daily stimulus (# of exercises and sets per day for any given muscle) lowers your chances of overtraining.
  • Avoiding training to failure also lowers the chances of overtraining.
  • Hitting muscles from all angles each week strengthens stabilizers and is proactive injury prevention.
  • Avoid muscle adaptation by changing up the whole routine after 2 months.

Let’s take a few minutes to example one of the better full-body workout routines I’ve written. The next time you want to change up your routine, try this for a month or two.

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How to Get Started with Weightlifting

Thursday, September 9th, 2021
Get Started with Weightlifting

Weightlifting is extremely good for you. It helps your body remain strong as you age, helps increase sports performance, helps maintain muscle mass while trying to lose weight, and even helps prevent blood clots and stroke. That being said, lifting, especially lifting heavy weights, can be intimidating if you don’t know where or how to get started. Here are some starting points if you’re thinking about how to get started with weightlifting. 

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Weightlifting Injury Prevention: Protect Your Back!

Wednesday, August 25th, 2021
Shaun Stay Fit

This is a guest post from Shaun Sinclair, founder, and author of Stay Fit Bug. Shaun is a former 100/200-meter runner and professional athlete.

Look after your BACK!
Because once that goes you are FINISHED!

It really is that simple.

The spine and the muscles surrounding it are the backbones to our physical existence ‘Pun intended’.

However, it is a part of our body that is prone to injury. Now, prevention isn’t a difficult thing to do. But one thing I am certain of is that trying to cure the issue of back pain is an entirely different matter (Yes… not always easy).

  • Good form
  • Good exercise execution
  • Embracing good posture

All of those things are highly important when it comes to protecting your back. Heck, embracing good posture isn’t even something you need to worry about in the gym only. In fact, that has a lot more to do with your activities outside of the weight room.

  • How you sit at your desk in the office.
  • In your bed and how you sleep (sleeping on the floor is still one of the best things you can do).
  • How you position your body when using a computer at home, which of course, is where most of us spend most of our time in today’s world on Facebook and the like.

These lifestyle habits are highly important in regard to back injury prevention. Now let’s see how you can change your lifestyle to proactively protect yourself from back injuries.

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The Top 5 Best Lower Back Exercises

Monday, June 21st, 2021
best lower back exercises

While the lower back may be the easiest part of your back to acquire mass, it is also the easiest to injure. Think about all of the people with factory jobs spending all day picking up heavy boxes. These people will have very developed backs from doing this all day and they aren’t weightlifters or bodybuilders; they likely don’t do any of the best lower back exercises unless they are hitting the gym after a long, demanding workday.

The way people get injured isn’t necessarily the injured. I swear, you hear people all the time say all this shit about deadlifts being bad. This could not be further from the truth.

It is the way you perform the exercise. If you pick the bar off the ground with your back rounded like crazy, then yeah, of course, you are going to get injured.

Lower Back Chick

How to Get a Muscular Lower Back

Like mentioned above, this may be the easiest muscle to get built up. Obviously, the deadlift will be the best exercise to utilize to achieve this goal.

Deadlifts can also be dangerous since a lot of people just never figure out how to use the correct form. Either that or they will try to go too heavy to inflate their ego and sacrifice form in doing so.

Here’s a hint: if you have to round your back in order to deadlift 500 lbs, then you should probably lower the weight. Drop the ego and use the right form, please.

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The Top 5 Best Neck Exercises

Wednesday, May 26th, 2021
Best Neck Exercises

The neck really is an important muscle. Think about it; unless you are wearing a turtle neck, everyone will see your neck. It can distinguish you from a bodybuilder to just a normal person. Furthermore, next to forearms and calf training in muscles being neglected, neck training is next in line. Actually, I would say that people neglect neck training more than anything else. Many people have never even heard of it or would even know what to do. This is why we are mandated to publish this list of the best neck exercises with guidance for how to build a tree trunk neck.

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