Posts Tagged ‘Weight Training’

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

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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

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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

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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.
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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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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.

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Top 5 Beginner Tips for Building Muscle

Tuesday, July 16th, 2013

5 Weight Lifting Tips I Wish I Knew as a Beginner

Jumprope Girl
If you’ve grown tired of your flabby countenance, not to mention feeling awful all the time because you fill yourself with junk food and live a sedentary lifestyle, then perhaps you’re finally ready to lay down the remote, pick up some weights, and start turning your excess baggage into toned, tightened muscle mass. Of course, you’re not going to snap your fingers and look like Arnold Schwarzenegger circa his Mr. Olympia years.

It’s going to take time, effort, and probably money to trim down and bulk up. And you’re going to need some help along the way. Luckily, there are plenty of trainers, forums, and even body builders at your local gym that can offer you pointers along the way.

Here are just a few basic tips to get you started on your journey to a muscular physique.

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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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How to Get a Bigger Chest (Infographic)

Monday, June 17th, 2013

Here’s a pretty cool infographic about building a bigger chest. I really enjoy infographics and I’m hoping you do too.

How to Get a Bigger Chest

It’s a dream for every men to have a good looking chest and there are wide range of exercises that can performed in order to grow your chest. The infographic shares data about different exercises for bigger chest along with few workout tips.

For an additional list of best chest exercises, also check out my post about the top 5 best chest exercises.

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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.

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