Bowflex Workouts

Bowflex Workouts That Really Work - Guaranteed



If your shopping around for a Bowflex you probably want to know which Bowflex workouts really work and how you can show off your new muscles for summer. As someone who's worked out on a Bowflex since college, I can attest their home gyms pack all the exercises I need to get fit. Below, you'll find what I consider the best Bowflex workouts for real results!

You'll need the following to begin a successful Bowflex workout:

1. A Bowflex Home Gym (duh!)
2. A stop watch to time your breaks and rest intervals between sets.
3. A notebook or journal to document your repetitions, sets, and weight numbers.
4. A Workout frequency of 3-4 times a week.
5. Number of repetitions 12 per set

Your Bowflex Workout Basics:

o Chest - bench press 12 reps, 4 sets 
o Back - seated rows 12 reps, 4 sets 
o Biceps - bicep curls 12 reps, 5 sets 
o Calves - seated calf raises 15 reps, 4 sets 
o Shoulders - shoulder press 12 reps, 4 sets 
o Triceps - seated triceps extensions 12 reps, 4 sets 
o Legs - squats 15 reps, 3 sets 
o Abs - 30 reps, 3 sets

How To Perform your Bowflex Workouts:

1. Select a weight that you can perform a maximum of 15 reps.
2. Take a break of 30 seconds to 1 minute between sets.
3. Record the mounts of reps and resistance you perform for each set.
4. Perform these Bowflex workouts for 6 weeks.

With a proper diet, discipline, and some cardiovascular activity you should notice a significant increase in your energy levels, lower body fat, and a more muscular look. You'll be able to show off our new muscles in as little as 6 weeks if you complete this program.



Strength Training Routines

6 To-Do Strength Training Routines For Beginners


Strength Training Routines

Strength training exercises do not only burn fat but they give definition and toughness to different muscles groups in your body. It may be hard for beginners to execute intense movements, or worse, it may be discouraging to them.

It is fitting that you ought to absorb the basic components and considerations in lifting weights. You must know how many repetitions to do, how long to do them, and how often you should be doing weightlifting routines. Prior to lifting weights, you must check with your doctor if you are capable of doing so. To make things appear convenient and easier to neophyte gym goers, consider these 6 to-do strength training routines for beginners:

1. Begin doing a program that works on every muscle group per day. It's not good to do biceps and triceps weightlifting or bench curls all days of the week. You can perhaps do arm training on Tuesday and Thursday, leg training on Wednesday, Friday and Saturday, and abdominal muscle training on Monday, Wednesday and Friday. Schedule them in a way that each muscle group won't be worn out.

2. Warm up for 45 minutes before executing your weight lifting. Because you are a beginner, you can do cardio for 15 to 30 minutes depending how much your body can tolerate.

3. When you do your dumbbell or barbell lifting, you carry on the lightweight ones because if you immediately get the heavy weights, you will have muscle tear. Start with 8-pounders and eventually you can increase along the way.

4. In terms of how many repetitions you are to do, you can settle for 8 to 16 repetitions. Do not attempt to do beyond that because your body is still trying to get attuned with the tension and intensity it feels.

5. Another routine you can do in replacement of barbell or dumbbell weight lifting is using the abs weight machine, leg abduction and adduction machine, shoulder and arm strengthening machine and others that can assist you develop balance and strength at the least tension possible. You don't want to punish yourself immediately with heavy loads, so manipulating gym machines with the assistance of a fitness mentor might be the best move.

6. You can envision that every week, you put on additional weight and repetitions in your strength training. If you are doing 8 repetitions of each set this week, you can do 10 repetitions next week. If you are carrying 8-pounder dumbbells this week, you can try 10 or 12 after two weeks. The first week of your workout aims to get you oriented with the execution, not the intensity and heaviness of tension.

It's very wise that you note the important to-do routines especially if you are a beginner in the fitness world. Do not attempt to be in level with veterans because you definitely differ in tolerance, speed and strength.



Incline Dumbbell Bench Press

Essential Tips For the Incline Dumbbell Bench Press


Incline Dumbbell Bench Press

The incline dumbbell bench press is one of the best movements you can do for your chest development. However, there are important tips that apply to this exercise, as well as to pressing exercises in general, that you must follow to get the most out of the exercise. Here are a couple of essential tips for the incline dumbbell bench press.

1. Find Your Ideal Hand Angle

The way you position your hands around the handles is important for many exercises, but especially the incline dumbbell bench press. Depending on the angle of your hands relative to your body, you can preferentially work the triceps, front delts, or upper pecs.

Since you are probably trying to work your chest with this exercise, get your palms as close to perpendicular with your body as possible. This means that they will be in roughly the same position as if they were wrapped around a barbell.

If you want to work triceps and delts more, turn your palms inward until they are parallel or nearly parallel with the rest of your body. In this position, they will be perpendicular to the position at which they would be for a barbell.

2. Get A Strong Kick-Start To Make The First Rep Easier

One of the hardest thing about dumbbell presses, especially the incline dumbbell bench press, is simply getting the weights into position. However, there are a couple of ways to make this part of the movement go more smoothly.

First, position the dumbbells close to your knee, as opposed to higher up on your thigh, when you're getting ready to kick them up to your chest. As long as you get a strong kick, this will cause them to end up closer to the bottom starting position, rather than further down on your torso.

Second, make sure you kick them up HARD. Unless your leg strength and upper body strength are totally out of balance, you're probably not going to be able to kick your working weights up with too much speed to handle. Getting the dumbbells into position quickly will prevent you from wasting valuable energy.

3. Keep On Learning (and Pressing!)

These important tips will get you started on improving strength, but you must always keep learning more new information to keep the muscular gains coming. For pressing movements, you must work on your arch, your tightness, your speed and power, and many more essential elements.



Build Muscle Fast

6 Simple Tips To Effectively Build Muscle Fast In 30 Minutes


Build Muscle Fast

Sick of devouring every single piece of muscle-building material with different muscle-building techniques and methods, all claiming to have the 'solution' to Build Muscle fast?

Here are 6 basic guides to build muscle fast without wasting countless hours at the gym!

1) Build Muscle with Short Intervals And At High Intensity

Scientific test has shown that blood sugar level decreases after 20 minutes. Therefore, look at compound multi-joint movements, as it requires more use of muscle from every muscle group, and hence offers more muscle stimulus.
Examples of multi-joint movements are squats, dips, bench press and chin-ups. These exercises will target all the main muscle groups.
Performing these 4 exercises during a session with high intensity will have growth effect and build muscle fast.
In contrast to isolation exercises (focusing on 1 muscle group at a time), compound movement exercises are far more effective to build muscle fast!
After a day's workout of high intensity of compound multi-joint movements, muscle recovery is required to allow the muscle to strengthen and adjust to new muscle growth.
At the next session, increase the repetitions at the same weight to build muscle fast!

2) Work it Hard With A Single Set Per Body Part

Single set training are far more beneficial than multiple sets which prevents over-training, but saving energy for other lifts required during a high intensity workout.
To build muscle fast and effectively, you must put in 100% effort for each set till you cannot move the bar after the last rep or exert the same force for another set.
Thereafter, move on to the next exercise and repeat the 100% effort to work the muscle hard.
Exerting such intensity will stimulate the muscle, and thus build muscle fast.

3) Do Not Overtrain To Build Muscle Fast

As mentioned earlier, blood sugar levels (energy) decrease with time.
Hence, high volume of training will not have any positive outcome. Another adverse affect of over training is the negative impact of 'cortisol' have on the muscle tissue.
The longer the training time, the more cortisol is released into the body's blood stream which breakdowns the muscle tissue.
Needless to say, to minimize the effect of cortisol, limit the workout between 20-30 minutes.
Therefore, aim for a short intense workout for maximum effect on the muscle group followed by rest.

4) Vary The Intensity

When strength training to build muscle, the intensity should be varied, not fixed.
In order to build muscle fast, the intensity of workouts must progress upwards. If the intensity remains the same, there is no reason for new muscle growth.
Hence the muscle groups must be jolted with varied intensity through changes in repetitions and weights used.
Varied intensity will be build muscle fast and is an effective way to maintain progress and avoid training plateaus.

5) Do Not Cheat To Build Muscle Fast

Concentrate on the quality of technique used for each set and focus on the movements on the muscle.
To build muscle fast, Why not start with a light load and work the muscles to lift the load.
Once the technique is perfected, increase the load upwards progressively.
Do not kid yourself with reps by shortening the range of motion and swinging the weights up.
With the cheating method, it has limited impact on growth and will not build muscle fast.

6) Drink Plenty Of Water

Water helps to build muscle and transport all the necessary nutrients throughout the body, and helps to flush out excessive protein. And without the required amount of water, the muscles will not perform adequately.
Not only that, we need water.
As you can see With these 6 simple tips, you do not have to be an athlete to build muscle.
Follow these simple, effective guide to build muscle fast without wasting too much time at the gym!



Muscle Building Meal Plan

Muscle Building Meal Plan - The Ultimate Muscle Meal Plan


Muscle Building Meal Plan

With this article, I just wanted to share with you one of my special muscle meal plans that I love. Surprisingly, it actually comes in the form of a salad, but it is killer!

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried my ultimate "salad on roids" yet!

Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.

And guess what...that's the whole point! It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.

I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.

Alright, here's the special muscle meal plan recipe:

The Ultimate Muscle Salad

approx 1-2 cups spinach leaves

approx 1-2 cups mixed leaf lettuce

shredded carrots

1/2 of a ripe avocado, diced

2 hard boiled eggs, diced (preferably organic, cage free)

3 Tbsp chopped pecans

1/4 cup dried cranberries

top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let's look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 48 g., Fiber: 12 g., Fat: 45 g., Calories: 650

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the eggs is good for you!

How about the carbs? Well, out of a total of 48 grams, you've got 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right. Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building or maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal plan, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.



Building Muscle

3 Important Tips to Build Muscle Faster - Get Lean and Ripped


Building Muscle

Let's face it... building muscle is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement. 

I struggled for years to gain any significant muscle mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant muscle gains possible even for hardgainers.

So, I'm going to give 3 important tips here so you can start building lean muscle mass faster and easier.

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises.  It doesn't matter if your goal is fat loss or building muscle... big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It's easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):
  • upper body horizontal press (bench press, pushups, dips),
  • upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows),
  • upper body vertical pull (lat pulldowns, pullups, chinups),
  • upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
  • lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)
  • lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
  • lower body single leg movements (lunges, step-ups, jump lunges, etc)
  • abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)
The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc.  However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2.  Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

Try a super-set style of workout program to maximize the intensity that you can train.  My favorite combinations are opposing upper and lower body movement patterns that don't interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don't underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity.  The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program -- caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.

3.  Eat clean with quality whole foods... REAL foods instead of highly processed over-hyped supplement powders and bars. 

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these tips in this article part of your lifestyle, and you'll see muscle gains and a leaner, ripped body like you've never seen before!



Upper Body Workout Routine

The Best Upper Body Workout Routine For Men


Upper Body Workout

The best upper body workout routine for men should consist of exercises for your chest, shoulders, back and arms. Most people forget that the arms and shoulders are part of the upper body and are just as important as the chest and back. Concentrating on all of these body parts will help you maintain muscle balance and proper muscle growth. There are certain guidelines that every person needs to follow, regardless of how long he has been working out.

Guideline 1. 
It's vital to work yourself to a level that your body will cope with. It is extremely dangerous to yourself, especially when you know that this is a new experience for you.

Guideline 2. 
Try to rest for at least 48 hours between your workout sessions to help give your body and muscles time to recover.

Guideline 3. 
Lastly, warm up before indulging in intense weight-lifting workouts.

Exercises For The Chest. 

The most effective upper body workout routine for a man's chest is the bench press. It can be either on a flat or an inclined plane. One of the advantages of this upper body workout routine for men is that you can perform it with free weights, dumbbells or proper bars. When performing this type of exercise, make sure your eyes are below the bar. Try to get a tight grip and slowly lift the bar up and down. It is vital that you carry out sets and reps that do not overwork your muscles. Push-ups can be done in a variety of ways so you can choose the style you are most comfortable with.

Exercises For Biceps And Triceps. 

For the biceps and triceps, there are a number of very effective upper body workout routines for men. The hammer curl is probably the most popular triceps exercise ever created. This is performed with free weights. You stand up straight with your hands at your sides holding the weights. You raise your arms slowly all the way up to the shoulder. The triceps pull-down isn't as easy to perform because you need complex machinery, but it's very effective nonetheless. The triceps extension requires you to place one of your knees on the bench and the other on the floor and hold the weight with your arm bent at the elbow and straighten it out. You will feel the burning on the triceps.

For the biceps, you can perform the bicep curl and concentration curl. The lateral dumbbell raise, overhead press and the one arm dumbbell row are other basic exercises for the upper body. There are plenty of extra exercises, both simple and complex, that you can get learn from your personal trainer or trainers at your gym. All exercises can be performed with a number of variations but some also require professional assistance and a lot of practice to ensure that the proper techniques are being used. Over time, you'll experience the difference in your overall strength, stamina and endurance.



How To Build Chest Muscle

How To Build Chest Muscle, The Facts And Nothing Else


Build Chest Muscle

A lot of people want to learn to build chest muscles to impress girls or just look good down at the beach but, everyone has there own reason to do things. If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

If you want to build chest muscle you have to dissect your chest workout. Here are a few exercises you can use to build chest muscle very quickly. By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areas of your chest muscle which leads to a bigger, stronger and wider chest.

Chest Physiology

Chest is a major muscle with lots of fibers. Chest is the Centerpiece of a Complete Physique and don't let your Chest below its own standards when you can really hit it hard and make it stand. Chest can be the most aesthetic muscle of your body especially on the beach or when competing. Since your wrists is in question, many of the upper body weight training can be limited, but there are some exercises that may not put too much strain on your wrists such as lateral, frontal shoulder raises with dumbbells, peck deck (butterfly machines) for your chest, and lat pull downs for you back.

Body Dynamics

Motions such as pushing, pitching a ball, swimming strokes, bench pressing, or even slamming a door shut involves the pectoral muscles. A lot of people ask how to build chest muscles but you should be working your whole body evenly to be safe and not put pressure on weaker body parts. Well built chest is the cornerstone of a bodybuilding physique and the chest exercises I show you here will do just that. Chest can be the most aesthetic muscle of your body especially on the beach or when competing.

Your body is capable of much more than your mind allows you to do. Throw "what you THINK" out of the door and push your body past the point of pain.

I like to train each body part once, sometimes twice a week. This gives my body enough time to recover, so that I can actually add muscle to my chest. You can also move a lot of weight using these exercises, which means you're putting your body under a lot of stress, which is always a good thing when it comes to building muscle. It usually is with bodybuilding, so remember when you're thinking about how to build the most muscle, keep it simple.

Bench

The Bench-press is the best lower chest exercise you can do... Bench press exercise how to do perform a great chest building exercise. Bench Press The bench press is an incredibly important exercise if you want to gain big upper body muscles and strength. Bench Press exercise tips: Pushing the feet harder on the floor and lifting the butt off the bench will make the bench press easier.

If you are looking to build chest and arms then focus on bench press, curling as well as any machines that focus on shoulders or triceps. 15% to 30% are very effective to build chest muscles using the incline dumbbell press, but can NOT be done on this bench. Those are my 2 main problems. Another quick, kind of related question: is there any way to build chest/back muscle mass without using large amounts of weights. If you want to see my build chest muscle fast site you can here: build chest muscle fast. But if you take your ego out of the equation and acknowledge that the point of chest exercises is to build chest muscles, who cares how much you bench in your workouts.



Upper Body Workout For Men

The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster


Upper Body Workout For Men

The upper body is one of the most important areas on your body to workout. The most effective upper body workout for men will work the chest, shoulders, arms, upper back, and the abdominal muscles. These muscles are important because they make up much of the muscles that are used everyday. To help you get the most out of your upper body workout take a look at 4 tips to help you maximize your efforts quickly.

Focus On The Back And Chest Muscles: Your chest and back are two of the larger muscles in your upper body. When you perform exercises for your chest and back you will also work the muscles in your arms and shoulders. Some of the best exercises to work your back and chest include: the push up, chest fly, reverse fly, chest press, dumbbell row, and one armed row.

Work On One Group Of Muscles Each Day: When you focus on working one muscle group each day you will develop those muscles quicker. You should aim to perform about 3 exercises for each muscle group. When you go this route it will allow you to use heavier weights because you will only be working one group of muscles and you won't need to save your energy for nothing else.

Alternate Muscle Groups: Your workouts will be faster and more efficient if you alternate between one muscle group and another one. So you can perform an exercise to work your chest muscles and then alternate to an exercise which will work the muscles in your back.

Compound Exercises: Exercises that work different muscle groups are known as compound exercises which make them very effective. This will cut your workout time in half since you will be able to use the same weight to work different muscles in your upper body.

Upper body workouts for men are popular because they will shape, tone, and build up your muscles.



How to Turn Fat Into Muscle Fast


How to Turn Fat Into Muscle

One of the biggest questions people ask is how they can turn their fat into muscle. Unfortunately, this is just a myth. Fat cannot be turned into muscle anymore than straw and be turned to gold. Fat and muscle are 2 different tissue types and they don't mix. One is separate from the other.

When someone loses weight and becomes more toned, what has happened is that the fat that used to cover his muscles and hide them has diminished. The fat didn't convert into muscle, it's just not there anymore. If you train and grow muscles, they didn't take the place of any fat They just grew by themselves. And it is possible to add muscle tissue without losing any fat.

If you want to lose fat and add muscles the best way to do so would be to do cardio workouts and strength exercises, whether with weights or use your body weight as resistance. Strength training forces the muscles to grow because they need to be able to function better due to the increased strain that's being placed on them. Strength training also helps the body to burn off fat because the increased muscle mass increases the metabolic rate of your body.

Cardio workouts, when done properly, can burn a lot of fat fast. The right way to do cardio is to do HIIT, High Intensity Interval Training. Intervals just outperform regular steady pace cardio when it comes to calorie burning and fat consumption.

So, it's better to think of this as a 2 step process: you burn fat and build muscles, but it's done separately. You can turn fat into muscle but you can reduce fat and increase muscle tissue.



5x5 Workout

Muscle Building With the 5x5 Workout Program


5x5 workout

The 5 sets of 5 reps program is one of the classic muscle building workout programs. It was popularized by the legendary strength coach Bill Starr in the 1970s, but still enjoys popularity in many gyms around the world.

You may think that a program as simple as 5x5 needs no explanation. That is true to a certain extent, as I could tell you to do 5x5 and you would immediately know what to do. However, the program can be (and has been) interpreted in a variety of ways. So let's take a look at the three main variations of the 5x5 muscle building workout program.

1. Straight sets

This is the classic interpretation of the program. Simply pick an exercise and a weight and stick with it for 5 sets, attempting to complete 5 reps each set. If you end up choosing too heavy of a weight to complete all 5 sets of 5 reps, then stick with that weight when you do the exercise next time. For example: 225x5, 225x5, 225x5, 225x4, 225x3. You are to use the same weight until you can complete 5 sets of 5 reps, and only then increase the weight.

2. Work Up

This variation allows you start with a lighter weight and work up over the 5 sets to your 5 rep maximum for the day. This means that the 5th set is your heaviest. Here is how this might look: 135x5, 185x5, 225x5, 275x5, 315x5. The next week you would come back and try to increase the weight on every set, but pay particular attention to increasing the weight on the 5th and final set.

3. Work Up and Down

This variation is similar to the previous, except that you work up in weight more quickly so that your heaviest set is your 3rd set. Once you hit your heavy third set, you decrease the weight for the 4th and 5th sets. For example: 185x5, 225x5, 275x5, 245x5, 225x5. The next week you would try to increase the weight on every set, but especially on sets 3, 4, and 5.

The 5x5 program is one of those classic muscle building workout programs that will never go out of style. There are endless variations of this program and each will have its own specific effects on strength and hypertrophy.

Always remember that any training program will only work for a short period of time, and 5x5 is no exception. For long-term, consistent results you need to know the science behind how to change your program over time and how to combine it with a complementary nutrition and recovery program to enhance your strength and muscle mass.



7 Bodyweight Exercises

7 Bodyweight Exercises For Extraordinary Strength


Bodyweight Exercises

Listed below are 7 bodyweight exercises that can be done at home to improve strength and endurance. 

  1. Bear crawls - Get down on all fours and 'crawl' or walk around like a bear. Bear crawl for three to five minutes to work the entire body. You may look silly, but this movement should not be overlooked.
  2. Spiderman Push-ups - One of the harder push-ups. Assume a normal push-up position and as you lower your body to the floor, bring your knee to your elbow. Return to the normal push-up and repeat for the other knee. Repeat this 10 times.
  3. Lunges - Stand with feet close together. With hands on your hips, step forward with one leg into a deep lunge, whilst keeping the other leg straight. Push yourself back up and repeat with the other leg.
  4. 1 leg Squat - One of the best leg exercise that you can do with your bodyweight. This will make you become more stable and challenge your leg strength, endurance, balance and agility. In a standing position, raise one leg out as straight as possible in front of you, and squat down on one leg until your thigh touches your calf. Thereafter, return to the starting position on the same leg. For extra balance, hold your arms straight out. For beginners, try to get your thighs parallel to the floor. And as your strength increase, get down as low as possible.
  5. Squats - In a standing position, squat down until your thighs touches your calf. It may sound easy, but try to doing this 100 times!
  6. Opposite Elbow Touch - In a push up position, bend one arm at the elbow to a 90 degree position and touch the opposite arm. Return to the original position and repeat for the other arm.
  7. Handstand Push-ups - Try this against a wall and get into a handstand against the wall with your legs straight up. Whilst looking forward in a handstand position, lower yourself to the floor and when your head touches the floor, push yourself back up to the starting position. Try doing this 5 times, and if you find it difficult initially, try to hold in a handstand position for 60 seconds.
The above bodyweight exercises are great for both women and men.

To mix it up more, try a combination of upper and lower bodyweight exercises without rest. That is, 10 'Spiderman Push-ups' reps followed immediately with 10 '1 leg squat' on each leg. Rest for 60 seconds and repeat.

Do this you will build strength and burn fat fast.



Butt Exercises For Men

Butt Exercises For Men - A Home Workout


Butt Exercises For Men

While most guys focus on building muscle and tone in their chest and arms thinking these are they key areas that attract women's attention many forget to do butt exercises for men and end up with either a flabby set of buttocks or sometimes a flat bum with no musculature at all which is not optimal to look good or feel good.

While you may hit the gym or jog or a bunch of other things this will not be enough to get an athletic butt unless you focus on the exercises that work those glute muscles. Some great exercises you do not need to go to the gym for are:

1. Squats 
Squats are one of the best exercises you can do or your bum and for everything else too ... when at the gym you can load weight as well but this is not essential if you are just targeting your rear. Technique is the most vital part of doing a squat so make sure that you keep your back straight and stare straight ahead while tightening those butt muscles hard along with your core muscles as you descend and ascend. It is this tight focus as you do squats that will exercise the bum and also many other muscles releasing growth hormones while you do it which happens with an all body exercise like this.

2. Gluteus Kickback 
This is pretty simple but if you are not too flexible you may not to do some stretching before hand. Get down on your hands and knees and lift your chin to look forward. Raise one leg behind you until the foot is above you head and your knee lifts to the same height as your torso so the upper leg is now horizontal. Clench the buttock of the raised leg hard as you slowly lower it back down after holding for a few moments. Repeat with other leg and do 8-12 reps are recommended.

3. Step Ups 
You need a raised platform for this so you can step on to. Not just any old step by the way as this will be too low. The aim is to step onto something that is knee height and or preferably more then using just the leg that has stepped and the muscles of that buttock to launch the rest of your body up to stand next to it. This is just like climbing giant stairs but you should have good form meaning a straight back and no cheating with your hands or swinging your body around ... make your leg and bum work for that step!

There are many more butt exercises for men that can help you achieve a better looking bum and there is also another aspect that must be looked at or you will never quite have the shape your desire. That extra component is lowering your body fat especially around the hips, waist and the bum where the body finds it very easy to store fat and if you are working in an office environment this is rampant.



Weight Training Exercises

The Top Ten Weight Training Exercises for Building Muscle


Weight Training

1) Deadlift -
Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, "how much can you bench," the question they really should ask is, "how much can you deadlift?" A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

2) Squat - 
The squat has been known for years as the "king of all muscle building exercises" and for good reason. I'm not talking about sissy boy half squats either; I'm talking about real below parallel, full squats. If you don't at least break parallel it's not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

3) Chin up -
Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

4) Parallel Bar Dip -
A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

5) Hang Clean & Push Press -
A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It's a shame you don't see this in more bodybuilding programs.

6) Bench Press -
This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body. When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

7) Military Press -
Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn't even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.

8) Bent Over Rows -
When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar. However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.

9) Good Mornings -
Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.

10) Pushup -
Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.

So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy. Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!



Chest Exercises For Men

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!


Chest Exercises For Men

Chest exercises for men can really bulk up your muscles so you get killer pecs! In this article I want to tell you the best four exercises to make your chest look huge. To get a bigger chest you have to make your muscles work, so don't skip any of these exercises because they're hard! If you use them you will begin to see a massive difference in the size of your pecs very quickly...

Chest Workouts For Men - What You Need To Know...

There are loads of possible exercises that you can do to target your chest muscles, but the best are the ones that I'm going to reveal to you. These exercises should be done in sequence so that you complete a super-set (instead of doing them in any order that you want when you're in the gym.)

Chest Exercises For Men - Exercise 1: The T-Press Up

Step 1: Get into the press up position, with your hands just over shoulder-width apart and your body straight from your ankles to your head.

Step 2: Tense your abs, don't drop or raise your hips and lower yourself to the floor.

Step 3: Do a standard push up, then raise your weaker arm and raise it up. Your body will turn so that your upper body is facing left. Control your body then return to step one. (Swap which hand you raise after every press up!)

For this chest exercise you should do 10-15 of these in the first set and as many as you can on the second.

Chest Exercises For Men - Exercise 2: Parallel Bar Dips

This chest exercise is a toughy! Don't let that stop you from doing it as it will really help you to get a bigger chest. What you want is parallel bars in your gym. If there is more than one option then use bars which are spaced further apart (this works the chest muscles more; if they were closer they'd work the triceps more.)

Step 1: Grip the bars so that your arms are straight and you're elevated above the ground.

Step 2: Lower your body so that your arms bend. You want to slowly lower your body until your upper arms are parallel to the ground.

Step 3: Raise your body to the start position and repeat.

For this exercise you should do 10-15 reps on the first set, then return to exercise 1 to do the second set of that, then do as many dips as you can for the second set.

Now take a 2 minute break because we're going to do the next exercises in the chest workout for men - and these exercises need weights!

Chest Exercises For Men - Exercise 3: The Bench Press

The bench press is the most popular chest exercise for men that there is to get a bigger chest.

Step 1: You should use a barbell at heavy weight and lay down and grip the bar with your hands shoulder-width apart.

Step 2: Take the bar off the stand and hold it above your chest.

Step 3: Lower the bar until it is 1-2 inches above your chest.

Step 4: Raise it back to the starting position.

Use a spotter if you can. If you can't then don't use a weight that's too heavy! Move immediately move on to the next exercise...

Chest Exercises For Men - Exercise 4: The Dumbbell Fly

Step 1: Lie on a workout bench with a dumbbell in each hand, raised above your chest so your arms are nearly straight.

Step 2: In an arc shape, move the dumbbells out to the side, so your arms are parallel to the floor on either side of you.

Step 3: Lift your arms back up.

Take 2 minutes, then move back to exercise 3, then immediately to this one to complete the set.

Chest Exercises For Men - What You Should Think About...

Remember that when you do chest exercises with the aim of getting a bigger chest, you should use heavy weights. For each of the weighted exercises you should struggle to do 15 reps. If 15-20 reps are easy then use heavier weights.

To get an incredible physique you need to work on every aspect of your body. I'm Michael Ed Clarke and I've become an expert at muscle building...



Chest Workout

Chest Workout - Build Your Pectorals Fast - Explosive Workout!


Chest Workouts

To build pecs you have to do pec exercises which cause growth fast. My aim for you in this article is to tell you the exercises that you have to use to get bigger pectoral muscles. When doing a pec workout it's important to know what your focus is. If you want to make your pecs bigger then you should focus on causing pec growth. This is done by following the muscle building triangle...

Chest Workout - The Things You Need To Know

When you want to build your pecs you have to use the right exercises. There is a common mistake that guy make, which is not following the muscle building triangle and not using the proper exercises. Sure, bench pressing will help, but there are other exercises that can really boost the size of your pec muscles.

Chest Workout Without Weights - Pec Workout 1; Pec Exercise 1: Parallel Bar Dips

Parallel Bar Dips are not a popular exercise among most people who go to the gym because they are pretty tough to do. All you need to do is to find the parallel bars in your gym and mount them until your arms are straight and your feet are off the ground. Then the dips can begin... All you have to do for this pec exercise is to lower your body by bending your arms until your upper arm is parallel with the ground. Then push your body back up.

Chest Workout Without Weights - Workout 1; Exercise 2: T-Press Up

The T-Press Up is also a tricky exercise, but you can do it without using weights. This should be done immediately after the previous exercise. All you have to do is to do a standard press-up, and when you've pressed your body up you raise your left hand until it points to the ceiling (your whole torso will face the wall to the left side of you). Then control yourself as you lower your hand back to the start position, do another press-up and this time raise your right hand.

This exercise builds your pecs pretty well. It's called the T-Press Up because your body makes a shape like a 'T' (albeit on it's side!)

Chest Workout With Weights - Pec Workout 2; Pec Exercise 3: Bench Press

Bench pressing is the classic pec exercise. It is so popular because it works. All you have to do is lie on a workout bench with your feet flat on the ground, then you take the barbell off the bar stand and lower it to 1-2 inches above your chest, then push it back up until your arms are nearly straight.

Chest Workout With Weights - Workout 2; Exercise 4: Dumbbell Fly

Dumbbell Flies are another killer exercise to build pecs. What you have to do is to lie on a bench with a dumbbell in each hand. Then you raise the dumbbells above you so they're nearly touching. Then move them apart until your arms are out to each side at the same height as your chest. Then bring the dumbbells back up to the starting position.

To get an incredible physique you need to work on every aspect of your body! I'm Michael Ed Clarke and I've become an expert at muscle building in every muscle group in your body...



Arm Exercises For Men

Arm Exercises For Men - Killer Arm Workout For Men For Explosive Growth!


Arm Exercises

Arm exercises for men are some of the most important exercises that we do. While lots of people try to sell you the latest powders or shakes to add protein, they ignore the fact that good, quality exercise makes the difference between being ripped and not being ripped. Workouts for your arms are probably more important than other exercises because women say they instantly notice your arms when they see a man. If you have big arms then you are immediately deemed more powerful, attractive and you'll feel a lot better about your physique. I want to share with you the best biceps, triceps and forearm super-set arm exercises for men so that you can get bigger arm muscles as fast as possible...

First I'm going to explain some exercise theory that I learned when I was starting out. This stuff has helped me go from super-weedy to super-ripped. I mentioned super-sets. They are sets where you work all the muscles in a muscle group after each other. This actually helps you to gain 30% more muscle than if you didn't do them. 30% is a lot in the long term. After a month or two you begin to see how beneficial super-sets can be. Arm exercises for men are very important here because we want bigger arms. Women, on the other hand, should probably stay away from super-sets!

Arm Exercises For Men - The Muscles We Target

There are three main arm muscles that we're targeting when we do arm workouts. These are forearms, triceps and biceps. The best way to see any real gains is to do a super-set on each of these arm muscles. Therefore, our arm workout needs to be focused on the best super-set routines.

Arm Exercises For Men - Forearm Super-Set

The forearm is often ignored by guys who want to get bigger arms. But when you have big forearms you don't get the case of having big upper arms and weedy lower arms. These forearm super-sets shouldn't be ignored.

Forearm Workout Exercise 1: Seated Dumbbell Wrist Curl

For this exercise, sit on a workout bench and lean forward and put your arm flat on the bench between your legs. Your wrist and hand should be hanging over the side of the bench. Now you should take a dumbbell and curl your wrist. So you go all the way back back and all the way towards you (with your palm facing up). Aim to do 15-20 reps at high weight. Remember to use your weaker hand first, then match the reps and weight with your stronger hand. Move immediately onto this:

Forearm Workout Exercise 2: Seated Barbell Reverse Curl

This time kneel on the floor and put your forearms on the bench. Your palms face down and your wrists and hands are over the edge of the bench. Grip the barbell and allow your hands to drop, then raise them as far back as you can. That's one rep. Again do 15-20 at heavy weight.

You should do two sets of this forearm workout. (Remember: The arm exercises for men that I'm revealing cause muscle growth. If you're female then use light weights!)

Arm Exercises For Men - Triceps Super-Set

Lots of guys believe that biceps are what make your arms look big. In fact, 66% of what makes your arms look muscular is triceps. Here's the best triceps super-set that you can do for fast, explosive muscle growth...

Triceps Workout Exercise 1: Close Grip Bench Press:

First, lie on your back with your head underneath bar, eyes aligned with bar and feet flat on the floor. Then position hands on bar together in the centre of the bar so that hands are touching (this is different from a normal bench press if that's what you're thinking - we're targeting the triceps muscles!) To start, lift the bar off the rack with the bar directly over head. Lower the bar to your mid chest area. Press the bar up to start position. Remember: Don't do this exercise using your normal bench-press weight. This is a triceps exercise and the weight you use should be significantly lower. However, it should still be hard to do 2 sets of 15 reps! If you can, use a spotter!

This is one of the best arm exercises for men in my opinion. It's my favorite triceps exercise ever because it works very well!

Triceps Workout Exercise 2: Reverse Grip Press down:

First, secure a door strap overhead at top of door. (This is on the exercise machines where you can adjust the height - you want this at the very top.) Now, stand approximately 2-3 feet away from the attachment point with your feet shoulder width apart and your knees slightly bent.

To start the exercise, grasp the handles with your palms facing down. Lower the handles to chest level so that elbows are bent at 90°. Then, keeping your shoulders stabilized and elbows close to sides, extend your arm and lower bar to hip level. Repeat! This is two sets of 15 reps.

Arm Exercises For Men - Biceps Super-Set

Whenever you think about arm exercises for men you think of the classic biceps curl... That is included in this super-set. Here it is in full:

Biceps Workout Exercise 1: Supinated Incline Bicep Curls

Start by lying on an incline bench with your arms at your side holding dumbbells with palms facing downwards (you have to bend your wrist to achieve this). Then slowly curl the dumbbells up rotating your palms so that your palms are facing up at the top of the movement and your elbows at your side. Then return to the starting position and repeat for 15 repetitions.

Biceps Workout Exercise 2: Reverse Barbell Curl

Hold a barbell with an overhand grip and your palms facing your body. Then, keeping your elbows at your side curl the barbell up to chest level. Return to the starting position and repeat 15 times.

Arm Exercises For Men - Hints & Tips

When you do this routine, start with the forearms. Go from forearm workout exercise 1 to 2, then back to 1 and then 2. Then move on to the Triceps circuit, and follow the same format.

Remember that you should struggle to complete two sets of 15 reps. If you're not struggling speed up how long it takes and raise the weights. (Be very careful on the close grip bench press! Use a lesser weight so you don't hurt yourself unless you have a spotter.)

To get an incredible physique you need to work on every aspect of your body. I'm Michael Ed Clarke and I've become an expert at muscle building...



Bench Press Workout Routine

A Powerful Bench Press Routine For a Bigger Bench


Bench Press Workout Routine

Every guy who lifts is looking for a bench press workout routine that works.

Whenever people find out you workout the inevitable question is always, "how much can you bench?"

If you don't currently bench a lot you probably HATE that question. I don't blame you. So let's fix it.

A big problem of many bench press workout routines is that they cause over training.

And if you're over trained you're not going to be able to increase your bench press.

Another problem is that most guys aren't built to bench press well. If you're a typically built guy, you're probably not suited for the bench press.

Long arms and a shallow frame means the bench press is a very long rep and your arms do most of the work.

If that's you, I recommend you switch to the decline bench press which puts you in a much better position biomechanically.

You'll work your chest harder, helping you to build muscle, and you'll also be able to use more weight once you're used to the decline position.

Now, on to the bench press workout routine. This particular routine is really quite simple.

You're going to bench press three nonconsecutive days per week.

For example, you could bench Monday, Wednesday and Friday.

Let's say you currently bench press 175 pounds for 10 reps.

On Monday (after your warm up sets) you're going to do five sets of 5, 4, 3, 2, and 1 rep per set with 2 minutes of rest between sets with 175 pounds.

This shouldn't be too difficult for you at all. It would look like this:

Warm up
175 x 5
175 x 4
175 x 3
175 x 2
175 x 1
That's it.

On Wednesday you'll use 180 for the same routine.

On Friday, you'll use 185.

Next Monday, you'll drop back down to 180 for your bench press routine, going to 185 on Wednesday and 190 on Friday then back down to 185 on the following Monday.

As you can see, you should start each new week with a five pound increase in your bench press poundage.

But you aren't consistently adding weight. You are doing so in a wave fashion by moving forward, cycling back and then moving further forward.

Eventually, you'll hit a sticking point where you can't complete the routine at the given weight.

You may want to try it again the next workout (and even take an extra day off) and then take a week off from the gym completely and come back with a completely new bench press routine.