Posts Tagged ‘exercise technique’

The best arm exercises you probably aren’t doing

Wednesday, September 20th, 2017

Arnold BicepsWho doesn’t want bigger, stronger arms? Almost everyone who lifts weights will, at some point, do exercises for their biceps and triceps. Unfortunately, doing the same old curls and push downs won’t produce the results you want. If you are stuck in an arm-building rut, use the following six exercises to breathe life back into your workouts.

 

Biceps

 

Arguably the most famous muscle in your body, if you ask a child to show you a muscle, they’ll probably throw up an arm and do a biceps pose. Make your biceps something to be proud of by adding these unusual exercises to your arm training program.

 

  1. Weighted pull-ups

 

The biggest drawback of most curling exercises is that the amount of weight you can lift is limited by your ability to keep your body upright. Weighted pull-ups eliminate this problem so you are free to focus on curling your chin up to the bar.

 

Start out by strapping on around ten percent of your body weight, so if you weigh 80 kilos, grab a 7.5-10 kg dumbbell or weight plate. There is no need to be exact; round up or down according to the weights you have available.

 

Grab the pull-up bar with an underhand, shoulder-width grip. Without kicking with your legs, smoothly curl your chin up to touch the bar. Slowly extend your arms and repeat. Sets of 4-6 are ideal with this exercise.

(more…)

The Top 5 Best Neck Exercises

Sunday, January 31st, 2016

Next to forearm 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.

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.

Muscular neck

How to Get a Muscular Neck

Although doing traps exercises such as shrugs and deadlifts will assist you in getting a more muscular neck, there are some other exercises that you can perform that help. Everyone is different, so I suggest that you experiment with all of these to see what makes you grow the most. From there, you should be able to change up your training to whatever suits you the best.

(more…)

Top 6 Leg Training Mistakes

Friday, July 24th, 2015

Don’t Waste Time Training Legs the Wrong Way!

Leg Training Mistakes
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!

The Top 6 Leg Training Mistakes

  1. Not Training Legs At All

    A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.

    It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.

    (more…)

How to Deadlift

Wednesday, July 22nd, 2015

How to Deadlift

How to DeadliftDeadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.

Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.

(more…)

Top 6 Arm Training Mistakes

Tuesday, October 1st, 2013

Want big arms? Want lean, shredded arms? Then don’t make any of these arm training mistakes. Here are 6 great arm training tips for bodybuilders, fitness athletes, sports athletes, and newbies alike. Forget the myths, stop the mistakes, and train your arms proper!

Arm Training Mistakes

The Top 6 Arm Training Mistakes

(more…)

Top 6 Shoulder Training Mistakes

Monday, September 16th, 2013

Having great shoulders really makes you appear sleek and powerful. However, chest and back training does not suffice when attempting to build spectacular shoulders. You must train the shoulders directly, intensely, and often. Be attentive of these 6 common mistakes that people make when training shoulders.

Shoulder Training Mistakes

The Top 6 Shoulder Training Mistakes

(more…)

Top 6 Chest Training Mistakes

Tuesday, September 10th, 2013

Your chest is a large and complicated muscle. Considering its size you would think it would be easy to stimulate growth. Do some flat bench, another secondary movement, and your chest starts growing. Unfortunately the pecs are a much more muscle group area than that. In fact it is downright complex.

Training the pectoralis is a major puzzle to most bodybuilders, thinking a couple sets of bench press is all it takes, or going to the other extreme by dedicating a full day to 20 sets of different bench press variations. In this piece we would like to expose the answer to this puzzle by discussing the six most prevalent chest training errors and then providing tips to avoid them.

Read carefully; you will be surprised how many mistakes you are likely making.

Chest Training Mistakes

The Top 6 Chest Training Mistakes

(more…)

Top 6 Back Training Mistakes

Tuesday, August 27th, 2013

Do you limit yourself by avoiding horizontal or vertical back movements? Did you know that your traps and lower back also need to be strengthened? Are you stuck on lat pull downs as your main back exercise? Can’t do a pull up?

Tsk, tsk, tsk…

Avoid these 6 common back training mistakes and you will have a much better chance of looking like Atlas and performing like an Olympian.

Back Training Mistakes

The Top 6 Back Training Mistakes

(more…)

The Top 5 Best Calf Exercises

Monday, July 29th, 2013

Arnold CalvesWhen 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.

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.

How to Get Big Calves

As mentioned above, you can be as strong as possible on all of the main calf lifts, but it won’t mean jack if you do not have the low insertions. Sure, they may have size, but they may just not be as noticeable. Face it, some people will have great calves and some will not. You should definitely still train them despite your genetics. Arnold had pathetic calves, but as you can see, he brought them up through hard work and dedication. You can do it too.
(more…)

The Top 5 Best Grip Training Exercises

Thursday, July 25th, 2013

gripGrip training: it has to be the most ignored type of training in gyms all over the World. Seriously, how often will you see someone working on their grip in the gym? Almost never, right? No one really seems to care. How much you bench press is all that really matters anyways – which is sarcasm, if you didn’t catch the drift.

While grip training does not really have much of an impact on how much you can lift, it still can be important. A lot of people use straps as an excuse not to work on their grip. I mean you can deadlift 600 lbs with straps, so why would you work on grip? Well, if you are ever planning on entering some type of powerlifting competition, then you will not be allowed to use them.

How to Develop a Strong Grip

The only way to make sure you get a more effective grip is to just work on your forearms with grip training. This can be done with any type of forearm exercises really. When you are doing deadlifts, you should try to never progress without straps.

It may be a pain in the ass not being able to bust past a plateau because your grip keeps giving out, but that is why you have to keep working on it! Don’t be that guy who can deadlift 500 lbs with straps but can only deadlift 3 plates without them.

(more…)