Posts Tagged ‘weight lifting’

10 Reasons Not to Train Like a Professional Bodybuilder

Tuesday, April 4th, 2017

One of the biggest mistakes you can make when attempting to gain muscle is to imitate your favorite professional bodybuilder.

Look Like a BodybuilderIf you’ve seen the magazines: Flex, Iron Man, Muscular Development, etc…, you’ve seen the pro bodybuilding routines. These guys train one body part a day, 10 exercises for each muscle group, 6 sets per exercise, 12-20 reps per set, and they put together brutal 6 days per week workout routines, sometimes with 2-a-days.

What they don’t tell you, is that routines written by professional bodybuilders are not going to work for you if you are not either a pro bodybuilder yourself, or an unemployed, juiced up, genetic freak. If you follow these routines, you will overtrain faster than Arnold shows his bare ass in a Terminator movie. At least you will learn how NOT to train, but don’t say I didn’t warn you.

My Experience Training Like a Pro

I wish someone told me all these things before I started on some ridiculous pro routine when I was 16. This guy had me using ramps, training 6 days a week, once a day for two weeks then twice a day for four weeks, and focusing completely on machines, cables, and leg presses instead of squats.

What a complete waste of 6 months that was. When I finally confronted a personal trainer about my sore body and lack of progress, he ripped up my routine and set me straight. Thanks Ted!

Here are 10 reasons why you should not train like a professional bodybuilder:

(more…)

Please Share!

Weight Training is More than Just About Building Muscles

Monday, February 20th, 2017

Women Weight TrainingWhen it comes to lifting weights, most people have the wrong perception. Weight training does not necessarily equate to bodybuilding and its benefits are not limited to aesthetic muscle growth either. It is a principle that can be used to achieve a variety of goals for both men and women. In fact, all kinds of athletes and sportsmen use different variants of weight training to boost specific aspects of their game. As the general consensus is that the only ones who lift are the people who want to get jacked, let us take a closer look at what else weight training can do to help your health. (more…)

Please Share!

Strength Training Guide for Motorcyclists

Sunday, February 12th, 2017

Motorcycle FitnessThis article is exclusively on the right exercises to improve the strength of motorcyclists and make them better riders. For the record, the exercises will yield other desirable results such as improved metabolic activities, improved body detoxing, reduced unwanted fat, improved sleeping orders, improved looks etc., but these are only peripheral perks. The sole essence is to improve the riding performance of the motorcyclists.

These exercises are great for beginner riders and veteran riders alike. If you think you are not fit enough to ride your bike and you are not motivated enough to try to get into riding shape, you can always visit sellbike.com for quick valuation of your motorbike and then unsubscribe to Project Swole, because those without ambition might not bother wasting their time reading these posts.

Lower Body Conditioning

Your lower body and ‘core’ plays the most crucial role in establishing contact with your motorcycle and balancing you on it, as a rider. Therefore, these exercises will be focused on those parts of your body.

Exercising to improve those parts of your body is essential because, while riding, there’s a need to do a number of things, some of which are the need to shift the weight of your body between opposite pegs as your motorbike tilts from side to side when negotiating bends. There’s also a need to engage your legs as props and shock absorbers while doing an off road, and so on.
(more…)

Please Share!

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…)

Please Share!

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.

(more…)

Please Share!

5 Ways for Swimmers to Build Upper Body Strength

Friday, July 19th, 2013

Swimming and Strength

Female Swimmers
If you want long, lean muscles, swimming is one activity that is almost certain to deliver, especially if you like doing laps rather than, say, water aerobics. But you’re going to have a much harder time bulking and building upper body strength beyond a certain point if you rely solely on aquatic sports for your physical fitness.

If you’re into competitive swimming (like triathlons or swimming the English Channel) or you simply want to improve your performance for your own benefit, building upper body strength is a good way to accomplish your goals.

A regimen that includes a variety of cross-training options is likely to provide the best solution.

Here are just a few extra exercises that are sure to deliver the upper body strength you need to take your water-based fitness to the next level.

(more…)

Please Share!

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.

(more…)

Please Share!

5 Squatting Mistakes

Tuesday, May 28th, 2013

How NOT to Squat

Chick Squatting
8-time Mr. Olympia Ronnie Coleman said it best: “shut up and squat.” [1] After all, there’s nothing better for building lower body mass. Squats force you to use numerous stabilizing muscles and exhaust hamstrings, quads, and glutes.

To get the most out of squats, however, they must be executed with correct form. Avoiding these common squat mistakes will take both your performance and physique to the next level.

Mistake #1: Not Engaging Your Core

The core is the body’s center of gravity and is where movement originates. [2]If you have a weak core, it will be much harder to keep the weight stable. It also places you at a greater risk for hip or lower back injury.
To properly engage your core when performing a squat, concentrate on sucking your belly button towards your spine. A strong core will be able to maintain this posture throughout the exercise. If you have a weak core, using a weight belt around the waist protects the spine and keeps you from relaxing the core.

(more…)

Please Share!

Top 5 Signs That You’re Overtraining

Thursday, May 16th, 2013

Don’t Let Overtraining Derail Your Progress

Sexy with Protein Shake
When you start working out, whether you’re preparing for a triathlon or pumping iron in order to bulk up for a competition, you may find that early successes give you the motivation you need to push harder, exceed your boundaries, and reach your fitness goals. And anything that helps you to stay on track when all you want to do is veg out on the couch with a bowl of pasta is a good thing.

Of course, there’s always the chance that you’ll get a little over-zealous with your training and end up doing more harm than good. So if you’ve been putting a lot more into your exercise routine than normal and you’re starting to wonder if you’re overtraining, here are a few signs that could help you to determine if you should forge ahead or take a breather.

(more…)

Please Share!

Can Lifting Weights Lower Your Risk of Diabetes?

Tuesday, February 26th, 2013

DB Deadlift ChickThere’s something you might not know about type 2 diabetes: anyone can get it. The onset of this form of the disease need not be related to heredity, although instances in your family may raise your risk for developing diabetes. However, you should also know that the condition is not unavoidable, even if you do have a family medical history to contend with.

What is Diabetes?

Type 2 diabetes develops when there is too much sugar in your blood, a condition known as hyperglycemia. Normally, your body creates insulin that breaks down sugar so that it can be stored in cells and burned off as energy. But over time, excess fat in the body can reduce levels of insulin being produced and create an insulin resistance in cells.

While the main cause of type 2 diabetes onset is thought to be obesity, the truth is that you can have a slim physique with a high percentage of body fat. The point is that even people who don’t necessarily look like they’ll develop diabetes may be prone to the disorder. And lifting weights can definitely help to lower your risk.

(more…)

Please Share!