Archive for the ‘Weight Training’ Category

The Top 10 Best Abdominal Exercises Part 1

Friday, January 17th, 2020
Best Abdominal Exercises

Quick Links:
10 Best Ab Exercises Part 1
10 Best Abdominal Exercises Part 2
10 Best Abs Exercises Part 3

With the prevalence of six-pack abs in the media by everyone from Hugh Jackman and Matthew McConaughey, to Janet Jackson and Beyonce Knowles, society as of late treasures that elusive flat defined stomach look. We can thank high resolution for our cultural transition from portly praise to abdominal admiration.

After all, before Hollywood got huge in the 1900s, as a culture we appreciated a little meat on our bones because it represented comfort, success, and good health. Now that we get to feast our eyes daily on tough-guy actors, beautiful actresses, rock stars, and supermodels, we’ve come full circle into the Washboard Era.

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A Simple Step by Step Squat Guide

Thursday, January 16th, 2020

A squat is a strength training exercise working on glutes, hamstring, calves, and quad muscles and includes the hip, knee, and ankle joint. It is one of the best exercises for leg strength, building muscle in the lower body, and strengthening the core. Literally an entire encyclopedia can be written about the benefits of squatting and proper squat form. We will try to provide a simple squat guide that is simple and easy to digest.

squat guide
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Heavy or Light: Shoulder Workout 101

Tuesday, November 26th, 2019
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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Which Muscles Are Used During Deadlifts? Possibly More Than You Knew

Wednesday, November 6th, 2019
Which Muscles Are Used During Deadlifts

Do you ever wonder which muscles are used during deadlifts? Well, you need to start with understanding the muscles that get affected by the ‘King of all Exercises’ to know about their role in your workouts. There are many grips, foot positions, bars, and acceleration techniques that can be used to target different muscle groups in different ways. Let’s examine the techniques and learn which muscles are directly affected when deadlifting.

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What is Circuit Training?

Tuesday, October 1st, 2019

Today I would like to examine the physiological benefits of circuit training. There are many forms of circuit training, from machine-based static circuits, to boot camp style workouts and even kickboxing workouts. But what is circuit training and how can we put it to the best possible use?

Many gyms offer standard cookie-cutter circuit training programs, which are sometimes prescribed by the in-house personal trainer and recommended by other lazy staff members. The circuit is set up in some back room with a timer alarm to tell you when to move to the next station. Should you use this system or put together your own free weight circuit or join a boot camp?

What does circuit training actually offer you?

What are the physiological benefits and who is best suited to participate in circuit training?

What is Circuit Training?

There are several theoretical benefits of circuit training that are disseminated online.

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How to Create an Effective Muscle Building Lifestyle

Friday, September 20th, 2019
battleropes athlete

When you start a workout plan, you want to go all-in, but you have to plan smart if you really want to bulk up. Building muscle is about really putting in the work at the gym. If you don’t rest or eat properly though, you could sustain an injury that takes you out of the action for weeks. These injuries can be a serious setback for your muscle building lifestyle.

We compiled the best tips for setting up a workout plan that fits your schedule and lifestyle. With these tips, you can build muscle fast and keep the muscle on. Your perfect body is closer than you think – you just might need a few of these pointers.

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How to Bench Press Safely Without a Spotter

Saturday, August 31st, 2019
Heavy Bench Press

A major concern for all of us big-shot men is how we can bench press when we are training alone. Chest day has always been an important day in the weekly training regimen. It might fall on a Monday, a humpday, or even a Friday, but it is and has always been one of the most exalted workout days of the week for those training with a partner, buddies, or teams.

This is a day when we can walk in the gym with our chests puffed out.

This is a day when we can train those all-important show muscles… the pecs.

This is a day when we can perform the “manliest of exercises”… the bench press!

Let us examine some alternatives to bench pressing flat with a spotter.

(Of course for those of us who already know how to bench press, the bench press is really no big deal. There are about 7 other exercises I’d rather do than bench and at least 5 other goals that are more important to me than having a big chest or a big bench… but I digress… this article is about bench pressing after all.)

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How to Bench Press

Monday, August 26th, 2019

How to Bench Press

Update: I found a sweet How to Bench Press video by elite powerlifter Dave Tate today. The video appears about halfway through this post. If you want to bench press for max strength and “think” you have perfect form, you NEED to watch this video. Therefore I am republishing this article today for every Swole Bench Presser’s benefit.

Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally, I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

From now on I want to take a more proactive approach to answer Your Health Questions by posting them separately in the blog. This way we can be sure that everyone benefits from the Q & A.

Kyle wrote:

“Hey Steve, OK me and a friend got into an argument about how to bench. I said you should touch your chest and he said you shouldn’t because it can injure your shoulder you should stop like 1 inch away from your chest? What is the right way to bench?”

Response:

So, you want to know how to bench press properly?

How to Bench Press

The bench press is the most popular exercise in the gym among men. It is the strongest upper body exercise for most people and has been a social gauge (and wrongly so, in my opinion) of male strength and fitness for more than a century. Fortunately, bench presses are the #1 best exercise for building upper body strength and size, and so should be included in nearly all strength training routines.

On the downside, benching is responsible for many weight lifting injuries, especially in the shoulder area. Hopefully, this post will educate you as to how you should be bench pressing to avoid injury.

How to Bench Press

A concept of a bench press is simple:

Start by laying down on a bench. Place your hands on the barbell with your palms facing away from you (this is a pronated grip). Unrack the barbell and hold it straight up over your upper chest. Bend at the elbows to lower the barbell until it touches your mid-chest. Press it back up over your upper chest. That’s a rep.

In reality, using proper form on the bench press can be difficult to master, as you will see when you read this post in its entirety.

Now, to answer your questions…

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The Top 5 Best Biceps Exercises

Tuesday, July 16th, 2019
Arnold Biceps

Biceps. The ultimate show muscle. From age 10 on, every boy, teenager, and man wants to have huge bulging biceps. This is, apparently, a true sign of manliness and strength, and is also attainable if you incorporate these best biceps exercises into your routine.

Biceps are among the most famous muscles in the body. When somebody asks you to “make a muscle” or “flex”, they aren’t asking you to flex your hamstrings. They want to see your biceps!

This whole notion of flexing the biceps as a measure of anything is completely ludicrous to me, but it is a reality. When someone asks me to flex, I ask them if they’d much rather discuss max-effort PRs, perhaps dynamic powerlifting strategies, or better yet how to put together the most effective HIIT complexes. Most folks walk away thus.

But I digress…

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A Generic Full Body Workout Routine

Thursday, June 6th, 2019

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.

So What is the Full Body Workout Already?

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