Archive for the ‘Best Exercises’ Category

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.

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The Top 5 Best Forearm Exercises

Wednesday, July 24th, 2013

Get Massive ForearmsEvery serious lifter would love to have massive forearms. It just adds to an already good physique, and would seemingly increase all of your other pressing lifts as well. The problem that most people have is that they aren’t sure how to attack their forearms. Either that, or they are not as consistent with their forearm training.

Forearms should be trained just as often as any other muscle. It shouldn’t just be something you work every couple of months whenever you are bored. Take your forearm training seriously, and you will be on the right path to adding some size on them.

How to Get Big Forearms

Many people think they have to do only direct forearm exercises such as wrist curls, and those will work to an extent, but with forearm training, you have to think outside the box and dumb things down. What is the one major exercise that requires you to have some strong ass forearms? Did I hear someone say deadlifts? That is correct.

Deadlifts, just like they work every other muscle in your body, they also work your forearms. Many people don’t get this much work because they decide to use straps whenever they go heavy. If you can deadlift a ton of weight without straps, then you are sure to have a great grip and huge forearms.

Aside from deadlifts, which you will read about more in a minute, I want to introduce you to 5 other exercises and a variety of techniques that you can use to build great size and strength in your forearms.

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The Top 5 Best Triceps Exercises

Monday, July 22nd, 2013

Arnold Triceps ExtensionsTwo 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, which is how best to train your triceps.

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The Top 5 Best Lower Back Exercises

Wednesday, July 17th, 2013

Lower Back GuyWhile 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 even weight lifters or bodybuilders.

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 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 Back Exercises

Sunday, July 14th, 2013

Arnold T-bar RowNothing is more impressive than being able to bang out 30 pull ups in a row or finishing a set of 10 with 90 lbs hanging from a belt. Nothing LOOKS more impressive than being able to hit an impressive front or rear lat spread with confidence. Furthermore, how many women do you know who can finish a set of 10 pull ups? Trust me, there aren’t many.

The reality is that we can accomplish all of these things with intense free weight back training.

Your back muscles comprise the second largest set of muscles, after the legs. Therefore, putting some serious effort into training your back will pay off huge dividends whether you are looking to burn a large number of calories, better fill out your shirts, condition your body for functional strength, or even to fix your posture from focusing too long on chest training.

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The Top 5 Best Chest Exercises

Saturday, July 13th, 2013

Arnold Bench Press
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 biceps as the top show muscles in teenagers and young adults.

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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Female Fitness: How To Get A Great Bum

Tuesday, February 12th, 2013

Perfect BumWhen most women picture their ideal physique, there are a few body parts that are always the main focus in many ladies mind. A tight and toned mid-section, arms, legs and last but not least; their derriere. Female Fitness competitors such as Larissa Reis and pop stars such as Shakira have a back side that is desired by many women. Many a women also have the desire to have beautiful built glutes to show off in their bikinis, dresses, underwear or just about anything to show off their physique.

If you have a million and one questions and just simply feel lost amongst all the information or simply don’t know where to start, then hopefully this article will be perfect for you. With good research combined with personal experience this article shall be the saving grace you have needed.

Anatomy of The Glues:

To achieve a well-shaped and curved butt it is important to know basic information on the anatomy of the glutes. The glutes are made up of three muscles, which all need to be targeted.

  • Gluteus Minimum: The gluteus minimus is the smallest and deeper of all the muscles.
  • Glueteus Medius: This covers the outer surface of the pelvis.
  • Gluteus Maximus: The biggest muscle of the gluteus muscle group, which contributes to the main muscle mass of the glutes.

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The 5 Keys to Bullet Proof Abs

Thursday, January 31st, 2013

Everyone knows that to have visible abs, a good clean diet is absolutely essential to get rid of the fat covering them. However, this article is about creating bullet proof abs, not flimsy beach abs. The type of abs that are useful in sports, taking punches to the stomach, and that make for a strong core.

Having a strong core helps prevent back pain, so don’t skimp on regular abdominal work!

  1. Static Holds

    Starfish PoseHaving the strength to hold your body in a certain position is key in several ways. There are examples of static hold training being useful for every day situations, and for athletic endeavors.

    When you’re driving, activating your core to support your spine will release stress on your back, and bring your shoulders into better alignment. When you are rock climbing and stabilizing your body to keep it from moving, or trying not to move your upper torso back and forth while running… static holds are everywhere.

    Some key exercises to perform are planks, both on your hands in the push up position, on your elbows, and on your sides using one hand. An even more advanced position is raising one leg on your side – known as the starfish pose (right) – which causes a lot of imbalance and seriously engages your core.

    Still too easy? Try adding a weight vest or holding a dumbbell or kettlebell overhead with your free arm.

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Tricep Kickbacks: The King of All Triceps Exercises???

Friday, October 7th, 2011

OK, so the triceps kickbacks are not the king of all triceps exercises, but in a recent study performed by the American Council of Exercise (ACE), triceps kickbacks are ranked 2nd, tied with dips. The very best triceps exercise is the diamond push up.

Arnold Triceps Kickbacks

Don’t underestimate this study just because I grabbed your attention by starting with kickbacks. The study also used legit exercises like close grip bench, dips, and various push downs and extensions. See the table below, and then I’ll explain.

Table 1
A
verage EMG of the Entire Movement (Concentric and Eccentric)

Triceps Exercise
Combined MeansLong HeadLateral Head
Triangle Push-up100100100
Kickbacks
87 ± 26.5888 ± 33.087 ± 23.7
Dips
87 ± 19.8787 ± 21.388 ± 20.0
Overhead Triceps Extensions 76 ± 16.09 * 81 ± 21.4 *  72 ± 16.5 *
Rope Pushdowns74 ± 22.64 * 81 ± 32.3 *67 ± 15.7 *†
Bar Pushdowns67 ± 20.48 *75 ± 29.3 *59 ± 14.3 *†
Lying Barbell Triceps Extensions 62 ± 16.25 *70 ± 20.9 * 55 ± 14.1 *†
Close Grip Bench Press62 ± 15.88 * 61 ± 16.9 * 63 ± 15.5 *

* Significantly lower than the Triangle Push-up (p < 0.05)
† Significantly lower than the Long Head (p < 0.05)

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