How to improve your squat

Man squatting

 

The question, how to improve your squat has come up in the past, and this is something that I used to have problems with. Squatting is a strenuous exercise that requires the weight trainer to have a barbell across his or her shoulders and squat into a low sitting position.

Squats are an excellent exercise for developing muscular size and strength in the quads and are used by many weight trainers including bodybuilders, powerlifters and sports athletes.

Squats have always been referred to as the king of all leg builders, but if they are not Incorporated right, they can lead to injury through following bad form and squatting with too much weight without thoroughly warming up and not following good safety rules.

Today we are going to take a look at some training techniques that you can incorporate to better improve your squats form and strength. Squatting is not only a great way to build your quadriceps up, but they also help with speeding up your metabolism and increasing your heart rate.

Next we will be taking a look at pro bodybuilder Tom Platz, the training principles he followed and just how hard the man trained, and in the video below, you will see just how intense his training was, the heart he displays and how his unique training still lives on today.

Squat like a pro

Known as the king of quad exercises, the squat is an exercise that pro bodybuilder Tom platz had used and had grown a pair of phenomenal legs from doing so. He was always big on using real good form when performing the squat and would always sit exceptionally low when squatting down.

Tom platz not only looked exceptionally big in photos that you would see in magazines, but back in 1986 when I met him in person, he was just as exceptionally muscular looking as you would expect to see of him in the magazines.

The biggest muscular trate that Tom Platz was known for was his leg development. Tom had a set of quads on him that were exceptionally muscular and the best reason for being is that he performed the squat with impeccable form and he squatted exceptionally low at the bottom of the squat position.

The depth of a person’s squat will determine how effective the squat will be. A big mistake that many trainers do is they don’t squat enough. When they do squat they don’t squat deep enough.

The problem when you are not squatting deep enough is you are only doing partial reps, partial reps will only deliver partial results. If you want full results in your thigh training routine, you should do full repetitions, this means squatting as low as you possibly can.

Going deep in your squats will generate maximal results while using less weight. A big key behind doing squats properly and going deep enough is to drop some weight that you have been using and don’t go for an ego show in the gym.

It’s not about showing off in the gym for everyone you might think is watching you with how much weight you can hoist while performing halfway reps and sloppy form, squatting is about finding an appropriate weight that feels right for you while you can train with excellent technique and excellent form.

The key behind squatting deep is found within finding your proper squat stance. Tom platt’s was known for using a narrow stance while generally other bodybuilders would go with the more popular shoulder width stance.

Another key point is avoided leaning forward when squatting. A point that Tom Platz followed was to never allow the barbell to travel further forward than what his knees were.

Work on your squatting technique with a light weight, squat deep and keep consistent with the good form that you learn. Once you have learned good form, squatting deep and keeping good posture, then you can start to increase the weight and squat heavy.

Squatting with a full range of motion.
When you go with a full range of motion, you will get full benefit.

Muscles worked

One of the advantages with squatting, is this exercise works more than just your quads. The squat is a compound exercise which means it works more muscles than the direct muscle that you are aiming for.

Meaning that when you do squats in your training routine, they are generally meant to develop the quadriceps muscle, but the squat involves much more than the quads. Squats involve back muscles, the core and many other areas of the body.

Aside from the squats working your entire body, more specifically, we will take a look at precisely what muscle groups are involved when doing the squat.

At the bottom range of the squat, the quads will be working the most since your knees will be at the greatest distance. Your core muscles are working to a great extent, especially your Erectors. This muscle will also be activated to prevent falling forward or flexing at the spine.

As you drive yourself to a standing position, your hips will travel up and forward which will require your gluteamus Maximus and abductor magnus, ‘your inner thigh’, to extend the hips.

When it comes to compound exercises, the squat is an exercise that affects compounding to the highest degree since it requires simultaneous action within all your primary joints, including your hips, knees and ankles.

Overall, the squat is one of the most compounded lower body exercises since it requires simultaneous action at all the primary joints, including hips, knees, and ankles.

Follow good form

It is always essential to follow good form. If you are not following correct form, you are leaving yourself open to injuries and strains. We will be taking a look at some good principles to follow in order to have good squatting form.

When you are squatting, you should have your feet approximately two feet apart and toes angled approximately 30° apart. Stand straight with good posture with the barbell comfortably resting across the shoulders.

Keep your lower back arched in with your shoulders and elbows back. When you squat down, drive your knees forward while keeping them aligned straight forward. Always make sure that you keep looking forward, not to your left or right, or up or at the floor.

It is best to maintain good form when performing the squat by keeping your eyes straight forward and not being distracted by anything else that is going on, or looking in some direction that could throw you off balance.

Be safe

This should be one of the first rules to follow by when you begin working out, or when you first join a gym is to be safe. Safety first should be a good practice that you get yourself into no matter what exercise or muscle you are training.

Especially if you are doing an exercise like the squats where you have a good amount of weight above your mid access point and your balance can be thrown off easily resulting in possible serious injury.

When performing the squat, always make sure that you are wearing the appropriate safety gear such as a sturdy weight belt to give your midsection and lower back support, and other necessary things if you are performing heavy squats such as knee wraps and chalking the hands.

A good sturdy pair of shoes should be worn when doing the squat, because if you are performing the squats barefoot or with a shoe that is not appropriate or sturdy enough to accommodate an exercise as strenuous as the squat, it can result in foot or ankle injury.

Last but not least when it comes to being safe and practicing safety, is to always make sure that you thoroughly warm your muscles and joints up completely with either squatting with no weight or a very lightweight before you start getting involved with squatting a heavier weight.

In order to warm up thoroughly, I recommend that you do at least two warm up sets, preferably three warm up sets starting out with just your body weight and gradually working your way up with a lightweight.

A basic principle that I have always followed, especially when doing squats is the pyramid system. The pyramid system is after you have done your warm-up sets, start out with a weight where you can do 15 repetitions and gradually increase the weight until you get to your peak weight, this should be no less than six repetitions.

Once you have reached your peak weight, then over the process of completing your remainder sets, continue to gradually reduce the weight back down so that your repetitions can gradually start escalating higher.

  • 5-6 sets performed
  • 6-15 repetitions per set.

Improving your posture while squatting

This can be a common problem when it comes to squatting, is proper form and posture. Many people including myself have had a problem with performing the squat while keeping good posture.

When doing squats, you will want to make sure that you are keeping your upper torso as vertical as possible so that you are not putting too much stress on your lower back and spine, as this can result in serious injury, especially if you are using a weight that is heavy for you.

In order to keep your posture in good form while doing the squat, you will need to follow the rules that I have above with following good form. Always make sure that you keep looking straight forward, your toes are angled slightly outward, approximately 30° apart.

Keep your lower back arched in with your elbows and shoulders back, and don’t try to squat with more weight than what you know you are capable of.

When you follow these principles, if you still have a difficult time keeping your upper torso as vertical as possible, one recommendation that I have is to place a wooden block such as a two by four under your heels, practicing this will help to keep your posture aligned and help you to keep your upper torso in a more vertical up and down position.

Squat with your goal in mind

Weight training is a progressive sport, because if you stick with it and are persistent, you should be able to continually make progress moving forward. The whole purpose behind resistance training is to train with a weight that you feel comfortable enough with but is heavy enough to make you work hard within the rep range that you are aiming for.

If your goal for squatting is to build muscle size in your quads, the rep range that is ideal for you to aim for is anywhere between 6 to 15 repetitions. Anymore than 15 repetitions and it is becoming too much like a cardio workout where you are not putting enough stress on the quads to build muscle but you are spending more time burning calories than anything else.

The rep range that you follow is all up to you and what your goals are, so follow the rep range that will give you the most benefit for what your ideal goal is and stay within that rep range for your best results.

Not everyone that does squats is into building large thighs, many people enjoy using squats because they are a great exercise that works the whole body and helps to speed your metabolism, so when you perform this exercise, it is a great way to get your heart rate going and burn calories.

Squats can be a great exercise for people that are into staying fit and spend the majority of their time doing cardio. For the people that follow this type of training regimen, it can still be a good idea to apply some resistance training to your cardio.

There is no other better exercise than the squat to include with a cardio training program because the squat is an excellent exercise for keeping your metabolism rate up and burning any of those excess wanted pounds away.

Squats are also in excellent exercise for developing strength in the quads and are used heavily by power lifters. Keeping your strength increments going on a regular basis is best practiced by squatting with a weight that is heavy enough to only perform within a rep range of 1 to 6 reps.

Especially if you are into training with this goal in mind, this will obviously require heavy weights, so you will definitely need to keep safety and good form in mind so that you can avoid minor injuries as well as serious injuries which are a real good way to keep you out of the gym and seeing any results.

Mental preparation is important for squatting.
Preparation is important when keeping safety in mind.

Conclusion

As with any exercise or muscle that you are training, you will always need to keep safety and good form in mind, this should be the first rule of thumb that you should follow as soon as you join a gym and start lifting.

I hope that the information that I have given is helpful for you and can benefit you in seeing the progress that you strive for and making good gains in whatever your goals are.

Squatting does take a lot of effort and can take a lot of energy out of you, so many weightlifters find it practical to not only eat a healthy diet that can sustain the energy they need to get through their punishing workouts, but also to supplement their diets for the needed nutrition that will help them to not only get through their workouts, but to see the results they are looking for speedy as possible.

In my next post I will be covering how to improve your squatting strength. If you want to increase your power for competitive squatting, football or just to build your leg strength up in general, watch for my next post and I will give you the lowdown on how to do that in record time.

For good supplementation products, whey protein products are excellent for helping with beefing up your quality protein in your diet. Also, many weight trainers find it necessary to have a supplementation product that can help them to recover faster after workouts.

Pre-workout supplements are great for giving you the energy that you need to get through your workouts. It is basically up to you and where you feel that you need to align your diet better with your training.

To get a better idea on supplementation products, you can check out a wide variety of products on my website, or you can simply click on this link to check out one of my product reviews on pre-energy workouts.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

 

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Do testosterone boosters work? Best of, review

Feeling good with ideal testosterone levels.

 

There are many good supplementation products on the market, but not every one of them stands up to customer satisfaction. There are different supplements for different needs, and different needs require different supplements, so, do testosterone boosters really work?

Today we are going to take a look at a few testosterone boosting products that are on the market and see if they measure up to customer qualifications.

Often there can be different products on the market that don’t stand out as big as some more popular brands, but that isn’t to say that they don’t necessarily work.

These three test booster products we will put under the microscope and take a more in-depth look at them and see exactly what they have to offer, if they stand up to your needs or if the products aren’t worth your time or money.


This is a product review for A1 Supplements, if you should click on an affiliate link and purchase a product, I will recieve a small commission, but at no additional cost to you.


Do testosterone boosters give you what you need?

There has been research done on testosterone boosters and they do help to benefit you in ways that you would not normally receive through other means.

There are other means in which you can boost your testosterone levels other than supplementation. One known way is to eat a well-balanced healthy diet with fresh fruits and vegetables, lean protein and healthy fats.

When you follow a balanced healthy diet of whole foods, you will need to make sure that everything is balanced and you aren’t consuming more of one thing than another and you need to be consistent about following a well-balanced diet, or it can affect your testosterone levels.

Another natural way to keep your testosterone levels up to par is through following a regular exercise routine which may consist of cardio training and weight training, but you will want to keep a consistent schedule with exercise to keep your testosterone levels at a normal level.

Sleep is a necessity that many people are not getting enough of, generally due to stress and worry which can affect your testosterone, and spending too many hours working and not enough relaxing.

Getting enough sleep every night, a minimum of eight hours if not 10, is essential for keeping your testosterone levels at a healthy state. If we are cutting ourselves too short on sleep, it can have adverse effects on our testosterone levels.

And last but not least is the importance of taking testosterone boosting supplementation if you feel like you are suffering from a lack of testosterone through other natural means such as the ones covered above.

EPG-TestroShred

EPG TESTOSHRED is a powerful testosterone booster that helps with increasing energy and will help with improving your sex drive.EPG Testosterone booster

Total shred has a combination of three all natural testosterone boosters and some strongest estrogen burning, body shredding ingredients reserved for any hardcore bodybuilder or athlete.

There are four ingredients that work together to ensure the replenishing of testosterone production while getting lean. There is a common dosage used by many manufacturers of 100 mg, testosterone uses 100 mg Acacetin per four capsules a serving.

D-Aspartic Acib is an all-natural testosterone boosting testosterone that has been shown to significantly increase testosterone levels while promoting strength, healthy sex drive and energy levels.

Tribulus terrestris stimulates the body’s production of a hormone which promotes the production of testosterone. This is a key male hormone that is responsible for helping to add lean body mass and increase the metabolism, muscle size, density, strength and fat loss.

This ingredient is also helpful in reducing symptoms of angina and enhancing physical performance while supporting a healthy sexual drive and an all-around general feeling of well-being.

Weight trainers that take tribulus terrestris to ensure good levels of testosterone are at a normal level at all times especially during times of heavy weight training.

There was an experiment done where a group had experienced natural testosterone levels boosted by as much as 347% while reducing their estrogen levels by 35%. In terms of sex drive, Bulbine Natalensis outperformed viagra for both sex drive and pro-sexual effects.

  • Serving size four capsules
  • Servings per container 30
  • D-aspartic acid 2000 my
  • Tribulus terrestris 400 mg
  • Bulbine natalensis 100 mg
  • Acacetin 4′-methoxy-5, 7-dihydroxyflavone 100 mg
  • Black pepper 20 mg
  • Other ingredients, cellulose, rice, flour, gelatin, fd&c blue #1,fd&c red #40

FIVE STAR RATING

Blackstone Labs Apex Male

Typically around the age of 40, testosterone levels will begin to decrease. That’s when many men start to use injectable testosterones, patches, implants or creams. It can be difficult for men to face the fact that they have passed beyond their youth, and when they begin to get older they start to decrease in testosterone.Apex Male Testosterone booster

But low levels of testosterone can be dangerous and can put many men at the risk of a wide range of deadly diseases that can be brought on by low or even non-existing levels of testosterone.

Apex male can help with solving this problem. By ignoring decreasing testosterone levels, this could put you in a position where you could be facing further problems down the road by having low testosterone.

It is recommended that the user of this product should take four capsules twice daily of the Apex male. Each serene brings a 2,760 mg dosage that will definitely increase your testosterone production.

Within as little of a time frame as one or two days, you should expect to see benefits from taking this testosterone booster and will give you increased energy, improved sexual health and overall better sense of well-being and mood.

Using this product will also help with giving you better workouts and may improve your home life and overall living experience. You should give a bottle of this testosterone booster a try.

If you are a serious bodybuilder and are using high levels of other performance enhancing products such as Apex male, you may realize that using Apex male can be a good tool to use as a bridge between your cycles.

This can mean more muscle retained after you come off of a cycle and quicker recovery time. If you are getting tired of gaining 20 lb only to watch it drop within weeks of stopping, those days are over with Apex male.

  • Serving size four capsules
  • Servings per container 60
  • Vitamin D3 12501u
  • D aspartic acid 1500 mg
  • Bulbine natalensis 500 my
  • Fenugreek extract 125 my
  • Tribulus terrestrial 125 mg
  • Maca extract 125 mg
  • L-tyrosine 125 my
  • DIM 100 mg
  • Prunella vulgaris 75 my
  • Epimedium extract 75 my
  • N-methyl D-aspartate 15 my
  • Other ingredients include gelatin, dicalcium phosphate, magnesium phosphate, silicon dioxide, titanium dioxide

FOUR STAR RATING

Competitive Edge M-Test

M-test is a natural testosterone formulation that contains licensed ingredients at their complete studied dosages along with other supporting ingredients that may help support natural lean muscle, strength, power and endurance.M-Test competitive edge Testosterone booster

Highlights

  • Provides researched natural testosterone boosting ingredients
  • Supplies multiple patented ingredients
  • Features ingredients at effective dosages
  • No deceptive proprietary blends

It can seem like a pretty simple concept to increase your natural testosterone levels, unfortunately, like most things, it is more complex than it may seem. The problem is that it is possible to increase testosterone levels, but still have limiting factors to how much of the body can use any of these increasing natural testosterone levels.

M-test contains a precise combination of ingredients and is formulated to support increases in natural testosterone through many pathways.

M-test uses precise ingredients as part of a natural testosterone supporting mechanism with the goal of providing you with the most comprehensive natural testosterone support available.

M-test is a versatile product that can be used in many ways and at a variety of different times. M-test can be used as a natural testosterone boosting regimen by men that are looking to improve PCT as well as other things.

Fadogia Agrestis is a herb that is indigenous to Africa and has been used for many centuries as a male aphrodisiac and has been shown in rodent studies to potentially increase testosterone and may even boost sex drive.

Urtica Dioica is an herb that may help increase free testosterone’s while also helping to reduce dihydrotestosterone (DHT).

Urtica Dioica contains lignans that have the ability to bind to sex hormones binding globulin. These inhibit its binding to its specific receptor, this allows for more natural free testosterone to circulate in the blood.

This is important because it is a natural testosterone that is responsible for a good portion of the beneficial effects that men associate with natural testosterone. Natural testosterone is not available to the cell receptor sites and does not participate in muscular development and sex drive effects.

As men age, falling natural testosterone levels will lead to a decrease in sex drive, muscle loss, weight gain and other negative side effects. As testosterone levels drop, SBHG levels begin to rise and may increase by as much as 40%.

  • Serving size six capsules
  • Servings per container 30
  • Fadogia Agrestis PE extracted to contain a full spectrum of alkaloids
  • Saponins Anthoquinones and flavonoids 1,200 mg
  • Divana-Plex 1,200 my
  • KSM-66 Ashwagandha brute extract 695 mg
  • Eurycoma Longifolia root, 500 mg
  • Shilajit extract 200 mg
  • Boron citrate 200 mg
  • 200 mg. Boron citrate supplying 10 mg. active Boron
  • Velvet bean extract 100 mg
  • Precision blends of 95% 20% l – dopa extracts
  • Other ingredients include gelatin capsule, cellulose, magnesium stearate and silica

FIVE STAR RATING

Pros and cons of Test Boosters

Every testosterone booster is not created equal, there are many products on the market and they all don’t dish out benefits the same as other ones do. You will need to search into some information on other testosterone boosters to see which one is best for you.

Pros

  • Improves sexual function
  • Increases muscle mass and physical function
  • Better mood enhancing
  • Healthier heart and blood
  • Higher bone and mineral density
  • Reduced diabetes symptoms

Cons

  • Fluid retention
  • May promote acne
  • Smaller testicular size and sperm count
  • Gynecomastia
  • Mood swings and increased aggression
  • Mild risk of cardiovascular disease

Conclusion

Many people are looking for quick fixes on how they can get into better shape, live a healthier life, feel stronger and not have to work hard at it but find the answer in a bottle.

The best answer is to follow all principles involved in improving your overall health and wellness is by following the information I have laid out above on eating a healthy well-balanced diet of carbohydrates, protein and healthy fats.

Get yourself into a healthy pattern of sleep where you get to bed at the same time every night and sleep for a minimum of eight hours if not more and it will help you feel refreshed as well as keeping your testosterone levels healthier.

Also, following an exercise program on a regular basis will help you with improving your testosterone along with keeping yourself in better shape and feeling overall better about yourself.

It is natural that life can be difficult at times with so many things going on in our lives can make it difficult to eat a well-balanced diet and keep a regular exercise program as well as sleeping on schedule every night and maintaining a minimum of eight hours.

But if you are feeling discouraged with this, please feel free to check out other information I have on my website that can help you with motivation and finding the drive to keep a workout schedule and eating healthy.

If you are interested in checking out any of my other product reviews on supplementation, you can find them by clicking here.

Do you have any questions or comments? please feel free to leave a comment in the box below, I am happy to hear from my readers. If you don’t receive a response immediately, I will respond to any questions within 24 hours.

 

 

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Best exercises for legs

Bodybuilders thigh development

 

The best exercises for legs when it comes to size and strength can play a major role when you design your leg training program. It basically comes down to what your related goals are that you are training for.

Leg strength and development is crucial for building body strength and endurance. No matter what sport you are in, you will be required to have a major amount of leg strengthening and development.

Basically it is the same thing when it comes to bodybuilding. The sport of bodybuilding is basically the same way, it requires a lot of strength to hoist the heavyweights it requires to build big muscle.

Today we are going to have a look at the best exercises pound for pound that build both size and strength in the legs for bodybuilders and people of sports such as football, wrestling, hockey and many others.

What does it take to build strong legs?

Other than taking dedication, persistence and stamina, building strong muscular legs takes many components to form the full picture, any one of those components left out could have a negative impact on your overall results.

Training hard consistently and eating the proper diet are two of the main components for building muscle, but when it comes to what exercises you do has a major impact on the gains that you receive.

It is a good idea to have a well-rounded training program so that you can target each area of the thighs, and also keeping a well-rounded training program allows for a wider variety of exercises, and if you frequently change your exercises around, it will help to keep your workouts from growing stale.

There are a lot of exercises to choose from when developing a thigh training program, but you will want to use compound exercises that require a lot of weight to stimulate plenty of muscle growth.

Exercises like leg extensions isolate the quads and help to develop that separation look. Leg extensions are a good exercise to put in the later part of your routine after you have spent the greater part of your energy on the heavier lifting such as squats.

Leg curls and good mornings are good exercises to single out your hamstrings, these exercises are also important to include in a training program that seeks to reach out to all angles for full development, but are better left for later in the workout.

When designing your training program, it would be best to start out with any of the exercises I have listed below, with the exception of box jumps.

Box jumps are more of a speciality exercise for developing speed, and that explosive power that many people in sports are looking for like football players and sprinters.

Leg training can be fun, but it also requires plenty of hard work and dedication, but if you set up a solid training program that is tailored for your needs and goals, you should start to see some serious progress coupled with a healthy diet fueled with energy and plenty of lean protein.

This image depicts the squat as the king of quad muscle developers.
Heavy squats for thigh development.

King of leg builders, (the squat)

What would a leg training routine be without including squats. Squats have been viewed the world over as being the king of leg builders. They work the quads, core, back and various other muscle groups.

Weight trainers from the bodybuilding arena, various sports backgrounds and anyone in general that is interested in building strong muscular legs has reached for the heavy laden barbell strapped across their shoulders in eager pursuit of developing a set of their own muscular legs.

Powerlifters the world over have been setting records in the squat, and the sport of power lifting has grown to enormous heights with new records being set all the time.

Other than the standard version of the squat as shown in the picture above with the bar stretched across the back of the shoulders, there are other variations that all do a good job and each variation target’s the thigh in a slightly different way.

FRONT SQUATS

Front squats are performed in the same manner, only difference is the bar is held in front of your neck instead of the back, and the weight is shifted a little more to the front of you so they will hit your thighs at a different degree.

HACK SQUATS

Hack squats are generally performed on a weight machine specifically designed for this exercise, but you can also perform the hack squats basically done the same as a dead lift, the only difference is the bar is held in back of your legs.

  • King of leg builders, the squat, you will want to do five sets per session and train your legs two times per week.
  • 8 to 12 repetitions per set for the squat for muscular development, 1 to 6 reps for power, 15 to 20 reps for endurance.
This image is showing how squats are done.
Heavy deadlifts work the quads, core and back.

Deadlifts for sheer power

Deadlifts are often thought of as a power move which is absolutely correct. The dead lift can not only build sheer power in the quads, core and basically the whole body, but can also attribute to a good share of muscle development.

The dead lift is an excellent way of building plenty of muscle development in the quads because you have the ability to lift as heavy as possible by engaging your entire body to power the weight up.

By lifting with as heavy of a weight as possible, you are enabling the opportunity of building muscle mass providing that you are working within a rep range of 8 to 12 reps per set.

You can do whatever rep range you desire, but if you do a rep range higher than 12 repetitions, you will mostly be building your endurance and it will likely not target your muscle mass development nearly as much.

You can do less than eight repetitions. If you follow within a rep range of one to six repetitions, you will be targeting this as more of a strength developing exercise and will likely develop very little muscle mass as compared to performing 8 to 12 repetitions per set.

Always remember that when you are performing an exercise like the deadlifts, you will want to exercise caution and always wear a sturdy weight training belt, and it is always a good idea to either chalk your hands or wear lifting straps for a good grip when dead lifting with heavy weights.

Deadlifts can work the entire body, but they mostly target the quads, buttocks, core and back muscles. It is best to incorporate deadlifts in your training program twice per week, any more than twice a week and you will not be allowing your muscles to recuperate enough between sessions.

  • Perform four to five sets of the deadlifts per session two times per week.
  • 8 to 12 repetitions per set for muscular development.
This image shows how leg presses are done.
Leg presses for quad development.

Leg presses

Leg presses are great for building the quads and you can still push some serious weight with the leg press, but they are more designed towards singling out the quads and don’t engage much activity with other muscle groups.

Leg presses are a great way to engage the quad muscles. While performing this exercise is safer than the squats or deadlifts, you will still need to exercise caution because you can still get injured while performing this exercise.

When performing the squats and the dead lift, you are putting your torso and lower back in a position where they could become injured very easily if you are not careful.

When performing the leg press, you will generally have your back pressed firmly against a backrest which will be taking the greater strain off of your spine and lower back, resulting in making this a safer exercise.

There are various styles to the leg press machine, but they all generally work in the same manner and the outcome is resulting in training your quads with heavyweight in a very functional manner that will definitely pack the muscle mass on your quads in no time.

Leg presses don’t engage your entire body like the two prior exercises I have gone over, they are more for engaging your quads but they are a very effective exercise when you perform them safely and in a fully controlled full range of motion.

Leg presses are best performed two times per week with a rep range of 8 to 12 reps per set. Training them any less than two times per week will not be stimulating the muscle fibers enough for muscle growth, and doing them more than two times a week may lead to overtraining.

  • Shoot for doing between four and five sets of the leg presses per session two times per week.
  • 8 to 12 reps per set.
This picture depicts how box jumps are done.
Raising the bar with box jumps.

Box jumps

This exercise is a little more tailored toward increasing power in your quads which comes in handy for sports that involves jumping, running or any other activity that requires quick bursts of power.

As pictured in the image above, these two young women have to use a great amount of leg power to jump onto the boxes. Doing this exercise requires a lot of power in the legs and lower torso and also requires much stamina.

This exercise is great for building strength, power, endurance and stamina which come in handy especially for sports that require you to have a large amount of leg and torso power.

If you are new to this exercise, you may want to start out with a lower box and work your way up in reps.

This is an exercise that takes time and strength to develop, but once you have developed the strengths to perform this exercise, you will have built up excellent strength in your legs and torso.

When you first start doing the box jump, depending on your physical condition and strength, you may only be able to do one or two reps. With this exercise you will want to work your way up so if you can only do one or two reps, try to set a goal for shooting to accomplish five repetitions.

From that point work your way up one repetition each workout, or at least one repetition more per week, whatever you can handle.

This exercise is designed to not only build strength in your legs and torso, but also endurance. You will want to work your way up to a higher rep target, such as 20 or more repetitions building endurance.

This exercise is great for developing launching power such as power that a football player would need for taking off on quick runs at the drop of a hat, and runners such as the one pictured below.

  • Work up to performing between four and five sets per session for the box jumps. Include this in your training regimen two times per week.
  • At first, you may only be able to do a few repetitions of the box jumps, but gradually work your way up to doing 20 repetitions or more per set.
This image depicts the necessity of leg power for runners.
Leg power for running.

Conclusion

These exercises outlined are a rough guide that you can follow, but are not necessarily meant to be a structured routine to follow by at all times. It would be a good idea to incorporate at least one or two of these exercises and include others exercises that are in line with what your goals are.

For example if you need more hamstring development, you would want to include good mornings, stiff leg deadlifts or leg curls. If you are a football player, you might want to include exercises such as the clean and jerk or the prowler.

Box jumps are another excellent exercise that a football player might include in their training program to develop endurance and the power they need in their legs for making quick moves and running speed out on the football field.

When you include high power moves such as these that we have covered today like the squat, deadlifts, leg presses and box jumps among many other exercises like the clean and jerk and the snatch, you will want to make sure that you are taking in plenty of the right calories that you need for training energy.

Along with a diet high in rich lean protein and carbohydrates, it can also be a good idea to supplement your diet to make sure that you are getting enough of the proper nutrients in your diet, as well pre-workout supplements to give you the energy needed to power through your workouts.

You can check out one of my product reviews on pre-workout supplements by smashing this link.

If you have any questions or comments, please feel free to leave a comment in the box below, I love to hear from my readers. If you cannot reach me immediately, I will respond to any comments within 24 hours.

 

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The best shoulder exercises for mass

Muscular development

 

There are many incentives behind a person’s reason for weight training, but the idea behind this post is to give you an idea of the best shoulder exercises for mass and muscular development for those who are interested in developing muscle size to their frame.

There are many great exercises that a person can include in their weight training program, but some exercises are better than others for developing muscle size. Today we are going to take a look at some top shoulder exercises for doing just that.

What determines exactly what are the best exercises for developing the shoulders? Generally what comes to mind are performing compound exercises which involves exercises where you are incorporating more than one muscle group at a time.

Compound exercises are great for developing muscular size because they involve more than one muscle group at a time which means that you can push more weight. They are also a great way to help speed up your metabolism so that you can efficiently burn more calories and develop a stronger heart while performing this type of training.

Although compound exercises are the best way to build quality muscle size, I don’t recommend that you neglect other exercises that do a great job of isolating specific heads for the shoulders like front laterals for the anterior head, side laterals for the medial head and rear laterals for the posterior deltoid head.

Next we are going to take a look at some top exercises for developing the shoulders and I will outline precisely what area of the shoulder they work and what other muscle groups are involved. It will also include how many sets and reps you should perform, and overall sets for your shoulder workout.

Military presses

First of all, when I start out performing the military presses, I start out with a lighter weight so that I can warm up the muscles and joints to avoid injury. To get a thorough warm-up in, you may need to perform two or three warm-up sets before you start engaging in heavier presses.

You’re breathing process when performing the military presses should be exhaling out as you are pressing the weight overhead and inhaling as you are returning the weight back to the starting position.

Once you have completed between two to three sets of the military presses with a lighter weight, your shoulders should be warmed up by this point. Next you will want to gradually increase the weight with each set as you move along.

Another good point to make is it is a good idea to have a pre-workout supplement or pre-workout beverage to give you an extra boost of energy so that you can make the most of your training and I lift heavier which will result in better muscle gains.

Once you have completed 2 to 3 warm-up sets and you are progressing further into your regular sets of the military presses where you are increasing in weight each set, you will want to make it a point to rest approximately 60 seconds between sets so that you can regain enough strength in between sets to push to your max.

You will also want to make it a point to not rest for too short of a period in between sets as you will not recover your strength enough, you don’t want to exceed a minute by too long or you will start to lose your pump and your attention will start to diminish on your perspective of where you are at in your mind/muscle stimulation.

You should ultimately shoot for performing four sets of the military presses and doing between 8 to 12 repetitions per set.

Military presses work the deltoids but more precisely the front head of the deltoid and some medial deltoid stimulation. Other muscles involved include the chest, latissimus dorsi, traps and triceps.

  • Sets / 4
  • reps / 8-12

Upright rows

Once you have completed the military presses, your shoulders should be thoroughly warmed up enough where once you move on to the upright rows you can continue engaging in heavier training with a weight that you can perform between 8 to 12 repetitions.

When performing the upright rows, you will want to exhale as you are lifting the weight and inhale as you are lowering the weight. Start with your arms at a length down to your sides keeping a shoulder width grip and raise the weight so that the bar touches the underside of your chin.

You will want to perform this exercise in a slow and controlled manner using a weight that you feel comfortable enough performing while keeping good strict form and full range of motion, yet still enough weight where you are only able to do 8 to 12 repetitions, if you can do more than 12 reps, you will need to adjust the weight higher.

I would recommend that you follow a rule of four sets of upright rows and 8 to 12 repetitions.

Muscles involved in this exercise include the medial head of the deltoid, biceps and traps.

  • Sets / 4
  • reps / 8-12

Wide grip chins

Generally when you think of performing the wide grip chins, you think of back training. Wide grip chins are an excellent exercise for developing the back, but they also work the rear deltoids and there is a lot of rear deltoid that comes into play when performing the wide grip chins.

When performing the wide grip chins, start with your palms facing away from you and approximately 6 in 8 inches wider than shoulder-width.

There are many back training exercises that involve the rear deltoids including barbell rows, t-bar rows, cable rows and dumbbell rows. All of these exercises greatly involve the rear deltoid and if you give this idea a shot, you can alternate with any of the other various back exercises that involve rear deltoids.

Many bodybuilders switch their training around frequently to keep their training fresh and avoid their workouts from growing stale. Many bodybuilders might train shoulders and back together and then switch to training shoulders and traps together the next month.

Be Never afraid to frequently change your workouts around where you perform different exercises from one week to the next and train different body parts together. This can help with increasing your muscular development and increases in strength.

For the wide grip chins, you should follow a rule of performing 4-5 sets, also shoot for doing 8-12 repetitions per set. If you have a hard time knocking out 8 to 12 repetitions with the wide grip chins, you can get a spotter to assist you. If you have a spotter, make sure that they assist you under the knee and not by the ankles.

If a spotter assists you by lifting up on your ankles or feet, this can possibly cause you to lose good form, it is always best to be assisted under the knees.

There are other ways that you can do assisted wide grip chins other than having a spotter, some people use an elastic strap that they hang over the chinning bar and hook under their knee. Another way is to do your wide grip chins by holding on to a weight bar inside a squat rack while resting your heels on the back of an incline bench.

Muscles included in this exercise include the latissimus dorsi, biceps, traps and rear deltoids.

  • Sets / 4-5
  • reps / 8-12

Bonus exercise, traps (barbell shrugs)

Often, bodybuilders include traps in their shoulder training routines because traps tie in nicely with shoulders and when performing the king of trap developing exercises like barbell shrugs, they will also have a nice amount of shoulder action when doing the shrugs.

Barbell shrugs are a great exercise for working the traps because you can pile on the weight and there is no other exercise that will target the traps like the barbell shrugs do.

There are different variations to this exercise and each way can target your traps in a slightly different way. The most common way to do the barbell shrugs is using a shoulder width grip with the palms of your hands facing in back of you. If you want to add some serious size to your traps, the standard version of the barbell shrugs is definitely the way to go.

Muscles included when doing barbell shrugs are trapezious, neck and shoulders.

  • sets / 4-5
  • reps / 8-12

Below I have a list of the various different versions of shrugs, and it wouldn’t hurt to give all of these versions a try from time to time, after all, variety is the key to keeping your workouts fresh and exciting.

  • wide grip barbell shrugs
  • narrow grip barbell shrugs
  • dumbbell shrugs with palms in
  • dumbbell shrugs with palms out
  • barbell shrugs in back of you
  • machine shrugs
  • cable shrugs
  • hanging shrugs with palms back
  • hanging shrugs with palms forwards
  • inverted shrugs

Alternate exercises

For each of these exercises that I have put in this post. There are other good alternate exercises that you can perform for each one given. Instead of performing the same exercises, even though they may be one of the best choices for building muscle, it is still a good idea to add plenty of variety to your workouts.

Compound exercises are best for building size and strength, but if you include isolation exercises like front laterals, side laterals and rear laterals, you won’t be able to lift the kind of weight that you can with compound exercises, but you will be able to single out each individual head of your deltoids and get better muscle stimulation

Good alternate exercises for the military presses could be presses behind the neck with barbell, dumbbell presses, Arnold presses and machine presses. Try not to limit your range of variety with exercises, if there are other variations of overhead pressing exercises, by all means include them in your training program.

Good alternate exercises for the upright rows with a barbell would be upright rows with dumbbells, machine upright rows and cable upright rows. Other good alternatives for the wide grip chins, I have listed above.

It’s great to keep a consistent variety of exercises in your workouts, but to keep consistent progress with muscle growth, it’s best to do your compound training at the beginning of your workouts when you have the most energy because compound exercises will require more energy than isolation exercises.

Conclusion

Shoulder training has always been one of my favorite body parts to train because there are a wide range of exercises that you can perform in your training. When you set up a training routine, try not to follow precisely to these three exercises that I have laid out, it is a good idea to switch your exercises around and perform different ones from work out to work out.

For maximum results in your shoulder development, you will want to consistently push as hard as you can and get in shoulder training sessions twice per week. Shoot for 8 to 12 reps in good form and use enough weight where 8 to 12 reps is a challenge and you can’t do any more than 12 reps per set. If you can do more than 12 reps per set, it is time to increase the weight.

Another great way to achieve good results is to have a training partner assist and push you to your limits each workout so there are no reps to spare and no excuses to make, all you will see is great gains and a feeling of self accomplishment.


To help with increasing your muscular development, it is a good idea to supplement your diet with a trusted protein supplementation product along with a clean diet of lean meat and fresh fruits and vegetables.

To get a good idea on a trusted protein supplementation product, you can click on this link here.

If you have any questions or concerns, please feel free to leave a message in the box below and I will get back to you as soon as possible.

 

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How to stay motivated to eat healthy

Eating healthy

Eating healthy can be a big game-changer when you are facing health problems that can be holding you up from enjoying your life, and they can even be debilitating at times. How to stay motivated to eat healthy is done through perseverance and realizing in yourself the importance of making the changes that are necessary in order to live a happier, healthier and longer life.

Have you ever heard the saying, you are what you eat, well this is definitely true because if you feed yourself with food that has little to no nutritional value, it will affect you and your performance and the way you feel. If you eat a healthy diet of all the important food groups such as lean meats, fruits and vegetables, this will surely get you on your way to feeling better and you will be happy that you made the necessary changes.

How to get motivated

It can be difficult to be motivated to eat the foods that are healthy and nutritious when you see all these commercials on TV pushing the idea of eating quick foods, or fast foods. But after you have been eating all these foods that you enjoy for most of your life if not all of your life, how do you make the switch to eating what is healthy?

It can be difficult to find the encouragement to start eating what is healthy when there is a very good chance that many of the people you surround yourself with are eating greasy burgers and all kinds of sugary sweets that would surely be tempting to the taste buds.

Telling yourself that you are going to get motivated to make the necessary changes with your diet and actually doing it is two different things. Often it takes more perseverance than what most people have in them, and if you are struggling to find enough perseverance within yourself to make these changes, take a look at what perseverance can do and the effect it can have on others through this video.

Setting realistic goals

The first thing that you need to realize is that you are not perfect. No one is perfect and no one will ever be perfect. There is no such thing as setting up the perfect diet and following it perfectly, everybody will fail at one point or another. If you feel that you have failed at your diet, there is only one sure way of truly failing, and that is if you completely give up on it altogether.

That is one thing that separates people who set up a diet and follow it through to success and others who want to set up a healthy diet and fail are the ones that have given up on it too soon and don’t have the real determination to actually stick with it.

In order to be successful with your diet, it is necessary to set realistic goals and stick with them on a daily basis. If you fail at eating what you have set out in your diet, there is no need to stay down-and-out for the count, just simply brush the dust off and get back in the race with following the diet that you have set up for yourself and realize it as a stepping stone to becoming stronger and realizing that you actually do have the willpower to get back in the game.

Below is a list of s.m.a.r.t goals to follow

  • Specific: goals that are precise
  • Measurable: goals that you can keep track of and measure
  • Attainable: a goal that is realistic in nature and can be achieved
  • Realistic: a goal that is realistic is reachable
  • Time-based: a goal that is time sensitive and has a deadline

A realistic goal is not one that you tell yourself that you are going to lose 20 pounds from eating a healthy diet over the next month, losing two pounds in a week would be more realistic and something that you can and should be very likely to achieve.

The likelihood of losing 2 pounds in a week is very achievable, so if you can lose 2 pounds in a week, that would come out to 8 lbs a month.

Take aim at your goals like you would with a dart board.
Take aim and fire at any goal you set out to achieve.

That is a big difference from 20 pounds, the point that I am getting at here is if you set goals for yourself that look attractive but are very unreasonable, once you realize that you are not achieving those goals, it will be much more difficult for you to stick with your goals.

Have faith in yourself

Nobody who is a real friend of yours is going to tell you that you can’t achieve what is in your heart. If it is important to you, a true friend will stick by you and support you every step of the way.

So if you have a friend that can support you and have faith in you, then there is absolutely no reason why you should not have faith in yourself when it comes to accomplishing anything that you set your mind to, such as eating a healthy diet.

Anybody in this world that has ever achieved anything great or, of significance, they have always exercised faith in themselves and it is the same for you.

If you don’t exercise faith in yourself, you will never achieve anything of significance in your life that you set out to do. Faith is a big cornerstone behind accomplishing anything that you set out to do.

Seeing the big picture

Why exactly is it that you want to start eating healthy? Is it because eating healthy will help you to trim down and look better? Will it help you to feel better and have more energy throughout the day?

For whatever reason it is that you want to start eating healthy, it is an absolute must that you follow suit with changing the structure of your diet, how often you eat throughout each day, snacking on things that you know are going to reflect around your midsection or hips and keeping a record of what you eat, how much you eat, meal frequency and how many times in a day that you have cheated on your diet.

Keeping track of all of these things will help you to gauge your diet in a better and more structured manner so that you can achieve your goals of living healthier and happier from eating a healthy diet and exercising regularly.

Physical activity with friends can be healthy for our heart.
Engaging in physical activity with friends can make any activity more enjoyable.

Eating healthy is an essential part of living healthy, but you are significantly increasing your results if you follow a structured exercise program tailored to your needs and based on what your physical goals are.

Conclusion

Many of us can tend to go through our daily lives without giving our health much of a thought. Personally I used to be that way myself, but since I started getting older I have realized that my years are not getting any easier, so I have found that it is necessary to eat a healthy diet and follow a weekly training routine that helps me to stay in as good of shape as I possibly can.

Whatever your purpose is behind eating a healthy diet and taking care of your health, It Is by all means important that you follow your plan and stick to it because it is important and you are important, and don’t ever let anyone sway your mindset from becoming a healthier and better you.


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Along with eating a healthy diet, sometimes it can be beneficial to increase our chances of positive results through supplementing our diet. By doing this, you can check out one of my reviews on supplementation simply by smashing this link.

If you have any questions or comments, please feel free to leave a comment in the box below, as I love to hear from my readers and I will get back to you as soon as possible.

 

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Best short workouts

Young male bodybuilder with muscle tone.

 

We will be taking a look at some practical ideas on best short workouts that can give you some very positive results, whether you are working out at the gym or in your own home.

How many times have you had the impression that to build big muscles, you had to spend hours at the gym punishing yourself with grueling workouts? Have you heard the saying that “more is not always better”?

After all, all that you really need to be working towards to achieve is a muscle pump, right? Anything more than that is just overworking your muscles and will more than likely put you in an over trained state.

Today we will be looking at some example training routines that will cover a lot of territory in record time, which will give your muscles a good working, a good pump and plenty of time to spare for other important things.

The first few example routines will be one’s that you can try out at the gym, and the others are ones you can give a try at home if that’s where you spend your time training.

Not everyone has weight training equipment at home, it can either get pretty expensive or take up a lot of space. So that’s why I have some quick training routines that you can try with or without training equipment.

Why should it be important to keep your training time down?

You may have heard stories about some of the greats like Arnold Schwarzenegger among others that would spend endless hours at the gym every day, but how much time do you really need to spend training everyday?

Years ago I used to believe that if I spent five or six hours a day training, I would build some serious muscle like Arnold Schwarzenegger and many of the other greats back then. But I have come to realize that if you spend endless hours a day training, it will only affect you negatively in the outcome.

The most important thing about the actual training at the gym, part of building muscle is getting a good muscle pump. Anything beyond that and it may be more than what your muscles require to actually grow.

The time that your muscles actually do their growing is when you are in bed sleeping. That’s why it is said that you should get at least 8 hours of sleep a night, ‘if not more’, so that your muscles can recover and mend after punishing workouts.

Recovery time in any training program is important because this is the time when the body adapts to stress from exercise. Exercise will cause fluid loss, muscle tissue breakdown, and the depletion of stored energy.

Recovery will allow the body to replenish energy and repair damaged tissues. Without sufficient time to repair and replenish, the body will continue to break down from intensive exercise.

 

What does it take to get a good pump?

In order to get a good pump, do you need to pile on the set’s, like 15 – 20 sets per body part? Often you will be better off if you only do 8 – 10 sets per body part, as long as you are getting a good pump, it will benefit you much more in the long run.

Symptoms of over training

The results of over training can be staggering if you are trying to make significant gains and muscular development. If you are training too frequently, for example training each body-part more than twice a week, and if you are doing far too many sets for each body part per session, you will be spending far too much time breaking the muscle tissue down and not allowing adequate time for your muscles to recover.

If you are spending too much time training and not allowing your muscles to recover, after a period your results will dramatically reduce if not diminish. Getting enough recuperation time is a necessity which requires you to allow yourself enough time for proper sleep each night, at least eight hours per night. It’s during your sleep is when your muscles do most of their growing.

Short workouts you can try at the gym

It’s pretty understandable that you can achieve better results at a gym, simply because you have access to a lot of training equipment and plenty of room without the distractions of home. Also, if you have a dependable training partner that you can rely on, this will help you with achieving much better results than if you are training at home by yourself.

DAY ONE

  • Squats/4 sets
  • Wide grip chins/4 sets
  • Bench press/4 sets

DAY TWO

  • Shoulder width grip upright rows/4 sets
  • Barbell rows/4 sets
  • Planks/4 sets

This is a two-day program, repeat for a four-day workout plan.


DAY ONE

DAY TWO

DAY THREE

  • Squats/4 sets
  • Calf raises/4 sets
  • V-ups/4 sets

This is a three-day program, repeat for a six-day workout plan.

Workouts to try at home

There are many benefits to working out at a gym, but at the same time there are many benefits to training at home. First of all if you don’t have the space for training equipment, it can be difficult to have an adequate amount of space to freely move around and engage in a training program that will benefit you some serious results.

With weights

DAY ONE

  • Wide grip chins/4 sets
  • Dumbbell shrugs/4 sets
  • Dumbbell rows/4 sets

DAY TWO

DAY THREE

  • Squats/4 sets
  • Calf raises/4 sets
  • Planks/4 sets

This is a three-day program, repeat for a six-day workout plan.

These exercises can be switched up or changed at your discretion.

Without weights

Here we will look at some exercises that you can incorporate into a training program at home without weights. Many times it can be difficult to engage in a serious enough training program to build muscle without weights, but below I have outlined a couple of examples of workouts that you can do in your own home without weights.

A workout for beginners

Do as many times as possible in 15 minutes

  • Deep knee bends
  • Push-ups
  • Planks
  • Lunges

Rest for 45 seconds

Another body weight workout to give a try

Rest 45 seconds, repeat four times

Conclusion

Working out shouldn’t have to be taking all your time and energy. That’s why it is good to have a solid training program that will incorporate all of your muscles while not having to spend hours at the gym or home each day training just to see beneficial results.

I hope that I have given you some great ideas that can get you going with getting the results that you have been looking for without having to break the bank by buying expensive weight training equipment for your own home, or if you have your own training equipment you can put in some serious workouts at home without having to spend hours doing them each day.

For best results in your training, it will be necessary to eat a proper diet high in protein, and a good way to make the most of this is through supplementing your diet with a high quality protein supplement.

To look further into supplementing your diet with a protein supplementation, you can hit this link and check out one of my product reviews.

If you have any questions or concerns, please feel free to leave a message in the box below and I will get back to you as soon as possible.

 

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Best biceps building exercises

A muscular physique

 

Have you ever wondered what the single most, best biceps building exercises are? Or maybe what the top three are? What if I told you that building biceps, or as far as that goes, any muscle group, was a lot like putting a puzzle together.

In order to see the full picture, you have to include every piece of the puzzle. Often if someone isn’t seeing the results that they want in the gym, it’s because they are not including every piece of the puzzle to develop the full picture.

Often people think that in order to build huge biceps, they need to be using the right exercise, which is true to a point. We will cover that a little further in this post.

I think that it’s important to reflect on the full picture first, so you know that you are making the most of all the tools required.

Next we will be taking a look at what is involved in building a solid foundation with the right tools and getting a feel for the full picture behind building the rock solid body that will get heads turning.

Getting the full picture

As you can see, there are many important things to consider for building big muscles. Choosing the right exercises is an important part of building muscle, we will be looking at that shortly, but there are many important parts that come together to create the full picture.

If you are leaving anyone of these important parts out, it will have a major impact on your results.

The reason I am bringing up the importance of the full picture when this post is about the best exercises to use, is because if I give you my perspective on what the best exercises are and you are not seeing any results, it’s probably because you are leaving out one or more of the other key components.

Top three exercises for building big biceps

There are many great exercises for building big biceps, and you should put as many of them to practice as possible, but there are a few that stand out as the top mass building exercises that do an exceptional job for building big biceps, especially when you follow by all the other principles that I have laid out for you above.

The best way to gauge what type of exercises work best for building muscle other than using maximal weight for best muscle size results is to incorporate exercises that involve your elbows being in three different positions to stimulate muscle growth in your biceps.

There are your standard biceps exercises that include barbell curls, hammer curls and alternate dumbbell curls. All of these exercises involve being in an upright position, whether you are standing or seated. But they all involve you having your elbows fixed at your sides and are an excellent way to build biceps, but incorporating exercises where you have your elbows either in back of you or in front of you will stimulate muscle growth to a further extent.

What area are you targeting?

Diagram of the long and short biceps heads.
This diagram depicts the placement of the long and short biceps heads. Long heads in red and short heads in green.
Brachilis underlying bicep head
Brachilis underlying head does not show prominently, but attributes to 50% of muscle strength.

The brachialis is the prime mover of the elbow. While the biceps brachii appears as a large anterior bulge on the arm and is of considerable interest among bodybuilders, the brachialis underlying it actually generates about 50% more power and is thus the prime mover of elbow flexion.

Exercises that target the brachilis underlying

I have gathered a list of exercises that work great for targeting the brachialis underlying as shown in blue in the diagram above.


Next we are going to examine what bicep exercises stimulate your biceps to the best effect when you are incorporating one exercise for each of the different elbow positions that I have pointed out above.

Barbell curls

Many bodybuilders have always relied on the old standard for building big biceps. Barbell curls are a great way to achieve overall muscular development for the biceps and have been relied on by any bodybuilder and strength trainer that I know of ever since the dawn of bodybuilding.

One of the reasons why barbell curls are such a great exercise for muscular development is because you can load up the bar and squeeze out more weight than you can with other exercises such as dumbbells or cables.

Weight machines are a great way to incorporate more of a variety in your bicep training, but weight machines don’t give you the ability to build up the muscles the same way as performing exercises with free weights because free weights allow you to incorporate the stabilizer muscles which account for balance.

Barbell curls can work both the long and short heads of the biceps, it basically depends on what grip you are using when curling.

The wide grip works the short head as shown in green in the diagram above, and the narrow grip works the long head as shown in red in the diagram above. Shoulder width grip works the whole biceps brachii.

Preacher curls

Preacher curls, otherwise known as (Scott curls) are another excellent way to develop your biceps and add size to your biceps. Other than what is shown in the picture above where this bodybuilder is doing preacher curls with an EZ curl bar, you can also add variety by using a straight bar, as well as dumbbells.

A great advantage when performing the preacher curls, is you will be forced to use good form without swinging or cheating the weight up, which cheating the weight up can be a benefit if you are purposely performing cheat curls, but in order to stimulate good muscle growth in your biceps, it is necessary to perform good strict form which is a necessity when doing the preacher curls.

Preacher curls specifically target the brachilis muscle as shown in blue in the diagram above which is a muscle found in the lower part of your biceps.

Aiding in the flexion of your elbow, this muscle is targeted whether performing the preacher curl standing or seated, or whether you’re using a dumbbell or barbell.

Incline dumbbell curls

Last but not least on this list of great biceps builders is none other than the incline dumbbell curls. Incline dumbbell curls are a great way to build muscle in your biceps when following the principle I mentioned earlier about performing an exercise in your routine where your elbows are extended out in back of you.

Another exercise that you can include where your elbows are extended in back of you and you can also use more weight are the body drag curls. The only problem with performing this exercise is it may be a little more difficult to squeeze your biceps at the top of this move as you normally would with the incline dumbbell curls.

Incline dumbbell curls you will not be able to lift as much weight with this exercise, but it is a great way to stimulate your biceps while keeping your elbows in back of you, and this exercise will also help to eliminate any cheating so you will be forced to perform this exercise with good form, and always remember to squeeze your biceps at the top position and let your arms all the way down at the bottom position without swinging your arms.

The long head of the bicep as shown in red in the diagram above remains active throughout the entire range of motion when performing inclined curls.

Conclusion

When designing your bicep training program, it is never a good idea to design it around three exercises and only sticking to doing them. It is best that you incorporate a series of different exercises which will enable you to develop your biceps to the fullest.

If you are serious about adding size to your biceps, I would recommend that you start each bicep training session out with performing barbell curls which will enable you to use more weight which means stimulating more muscle growth.

When performing the barbell curls, if you have reached your max amount of reps that you can go with strict form, you can always use your legs for a series of two or three repetitions at the end of your sets for further muscle stimulation.

Once you have finished with the barbell curls, it would be a good idea to follow up with at least one of the other two exercises that I pointed out.

For example, after you have finished the barbell curls, you could do the inclined dumbbell curls followed by a set of body drag curls or a set of hammer curls. Another example you could do is after finishing the barbell curls, you can do preacher machine curls followed up by a set of alternate dumbbell curls or cable curls.

Never be afraid to change things around in your training routine and keep things fresh, because if you do the same thing over and over again, your workouts will start to become stale and you will see very little progress if any after a while.


Another important part of your regimen that is necessary to keep muscle growing is your diet and supplementation. To check out a review on muscle building supplementation products, you can simply go here and smash this link.

If you have any questions or concerns, please feel free to leave a comment or question in the box below as I love to hear feedback from my readers and I will reply back to you as soon as possible.

 

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Best supplements muscle recovery

‘Best supplements for muscle recovery’ There are many men and women that have suffered from much joint inflammation after working out that it has almost become just as important as supplementing your system with the needed ingredients to build muscle.

Muscle recovery after a workout and joint inflammation relief are a pretty big subject these days and if you are spending hours in the gym and having difficulties with inflammation and pain, continue reading for more information.

There are many products out on the market that claim to give you inflammation relief, but many of these products are more hype than anything and it is in my best interest to sort out the information on these products and bring it to you so that you can gain much benefit for your future workouts and recovery.


This is a product review for supplementation, If you should click on an affiliate link and purchase a product, I will receive a small commission but at no additional cost to you.


Can Alpha Recovery give you relief?

When giving a product a thorough testing, it is necessary to actually go through the process of putting in rigorous workouts and giving the product a series of tests to see if it can actually stand up to its claims.

After engaging in strenuous workouts that would guarantee soreness the next day, Alpha Recovery was put to the test and given a series of tests to get an accurate diagnosis of just how well this product can stand up to its claims.

After giving Alpha Recovery its trial run, we found that it gave moderate resaults but not the results that we were hoping for. There was still some muscle soreness the next day, almost the same as it felt the same evening of the day that I worked the muscles.

Is Alpha Recovery a trusted product?

After conducting our own testing on the product, we did some research on other people’s findings on Alpha Recovery Plus and it seems that the majority of research we found was holding true to its claims in the eyes of other researchers also.

So is Alpha Recovery a trusted product? It depends on who you ask. As I have brought up before, not all products work the same for everyone. It basically comes down to your body type, how often and how hard you train.

Also, while some people do well with this product, others may have a few negative side effects.

Alpha Recovery Plus can supply a little relief, but the product doesn’t hold up as strong as some of its other competitors.

Other supplementation products

Best BCAA

Best BCAA’S provide you with an advanced form of peptide-bonded Branched Chain Amino Acids, for optimal absorption and utilization. In addition, the Best BCAA Shredded has been formulated with the peptide-bonded form of Carnitine and Citrulline.

Best BCAA helps your body burn stored fat for energy to support weight loss, all while decreasing protein catabolism, or breakdown of protein. An advanced form of peptide-bonded Branched Chain Amino Acids, for optimal absorption and utilization.

This Bcaa is great tasting and I mix it with my Pre-workout from BPI, they go well together and it helps me with my performance in the gym. It’s affordable and I love the Fruit punch flavor.

How it can benefit you

Best BCAA’s are a pretty good product that has its essentials for getting the job done. As with many products, if you give this a try, you will need to get a feel for how it affects you because many products affect different people in different ways.

Some people give rave reviews about how it gives them a good boost of energy in the morning and helps them with recovering from their muscle soreness. While others complain that it gives them diarrhea.

Amino Energy

AMIN.O. ENERGY ADVANCED PLUS metabolism and focus support offers a combination of 5 G of Amino Acids, 100 mg of Organic Caffeine from PurTea and PurCaf, 100 mg of Alpha GPC and 50 mg of Cognizin Citicolineto help support metabolism, energy and focus.

Mix it up anytime for a delicious, fruit flavored boost of energy with 5 calories and 0 G of sugar!

After checking out reviews from other people that have used this supplement, everyone had not noticed any changes with their workouts after using Amino Energy. Some people do have a higher tolerance to caffeine which can be one factor against being a favorable product.

How it can benefit you

Some benefits are its price as being an affordable BCAA supplement and it has many flavors that are available. Also, there were no negative side effects which definitely is a positive for Amino Energy.Nitro Tech supplementation

 

Nitro Tech

Nitro-Tech is a scientifically engineered, enhanced whey protein formula designed for all athletes who are looking for more muscle, more strength and better performance. Nitro-Tech contains protein sourced primarily from whey protein isolate and whey peptides – two of the cleanest and purest protein sources available.

Other whey protein supplements might have only a few grams of these highly bio available and easily digested proteins. Nitro-Tech® is also enhanced with the most studied form of creatine for even better gains in muscle and strength.

Nitro-Tech contains a research-proven 3-gram dose of creatine monohydrate, which combined with whey protein, helps to build more strength than regular whey protein.

In a study, subjects using the core ingredient combination in Nitro-Tech increased their one-rep max bench press by 34 lbs compared to only 14lbs for subjects using regular whey protein.

How it can benefit you

One of the main benefits of using Nitro Tech is that it has the ability to recreate muscle after your workout. Muscles get damaged after working them hard and they need to have a recouperating and building stage.

Nitro Tech has the ability to do just that. Sipping Nitro Tech before your workout and during is important to supply you with the energy that you need, but it is also important to remember that you should consume the majority of the supplement after your workout to repair the muscles.

Nitro Tech can make our muscles look bigger for a little while after working out because of increased water flow. In order for your muscles to look bigger for a longer time, you will need to continually overload your muscles by working out and continually get your dose of Nitro Tech.

Peak Series Amino

Peak Series Amino will help power you through your workout while increasing protein synthesis for faster recovery and gains in developing muscle and strength.

Peak Series Amino is designed for everyone, from active men and women and fitness enthusiasts to high-performance athletes, power lifters, bodybuilders and endurance athletes.

Peak Series Amino will help you to power through your workout while increasing protein synthesis, for faster recovery and faster gains in muscle and strength.

Peak Series Amino formula is engineered to power you through even the toughest workout. Peak Series formula has 13g total of aminos, which is more than any of its competitors.

It also includes 8g of BCAAs with 3g of other EAAs in a fully disclosed formula, plus a massive 400mg of PEAK ATP, in each scoop.

How it can benefit you

Peak Series, like many other products are not going to start giving you good results overnight, but if you give this product a good shot, you should start to notice some good results after using for about a month.OutLast supplementation

 

Outlast

After a punishing workout, the last thing you want is to feel sore for your next workout. Outlast has unique compounds that increase the recovery rate of muscle cells, Allowing you to get back to high intensity workouts quicker.

The key to improving is determined by how far you are willing to push yourself. By supplementing your training with Outlast.

You can enhance tissue oxygenation during periods of intense exercise and perform more total sets and repetitions, or a longer duration on a cardiovascular machine.

How it can benefit you

Outlast can help with increasing protein synthesis and muscle recovery, increases muscle fiber and volume, cell volume and plasma amino acid levels.

Increases power and performance, inhibits muscle protein breakdown, increases hydration and also includes highly branched cyclic Dextrin infused carbohydrate blend.

Strength Gainz

STRENGTH GAINZ has a unique blend of ingredients that contribute to muscle growth. From classic creatine and dextrose to two new patented ingredients, everything included in the Strength GAINZ formula is aimed towards helping you make gains.

Creatine functions as an energy source for your muscles, improving muscular output and reducing fatigue during rigorous exercise.

How it can benefit you

While engaging in high intensity weight training, the body increases blood flow to the muscles, this promotes a muscle pump which increases muscle size. Strength GAINZ helps this process along with ingredients that help advanced athletes increase their energy, intensity, pump and vascularity.

If you use this product on a regular basis, it will promote some solid muscle growth and increased strength. Take this product with a pre-workout supplement for best results.

AminoLast

AMINOLAST with AMMOJECT technology is the only product that delivers a high dose of BCAAs, powerful Leucine-enriched peptide amino acids, anti-cramping electrolytes and AMMOJECT, to help rid your muscles of waste products that can cause fatigue.

You only need a single serving per training session instead of “mega-doses” which do nothing more than put you in the poor house.

Were not going to sell you on cheap amino acids like Glycine or Alanine either. From the first dose, you’ll notice the difference. AminoLast is a product by Richard Gaspari, ‘pro bodybuilder’, so if you are anything like him who cares about quality, you know its going to be trustworthy.

Here’s an amino acid product that tastes great, and brings something new to the market that can help you reach your goals. Using only the best ingredients without added synthetic colors, here is a superior recovery and endurance BCAA superfuel.

How it can benefit you

This product delivers the highest dose of BCAA’s, promotes anti-cramping electrolytes and AmmoJECT to help rid your muscles of waste which can cause fatigue.

Include 10 grams of amino acids per serving, 2 grams of leucine peptides and Taurine and L-ornithine L-aspartate components.

HMB 1000

HMB 1000 contains 1000mg of active B-Hydroxy B-Methylbutyrate per serving. HMB 1000 works best when used daily and should be included in any athletes program.

To help minimize muscle breakdown during training and directly support muscle tissue repair, one serving of HMB 1000 should always be taken prior to working out. The more intense you’re training is, the greater the benefits of HMB will be.

How it can benefit you

The positive effects of HMB will increase with the length of time you use it. We suggest that you take HMB 1000 as soon as you wake up in the morning, right before every workout and just before bed. Using this strategy will help optimize your results from training.Max pump BCAA's

 

Max Pump

Increase workout performance by promoting muscular strength, endurance, and pump while also assisting In muscle recovery, reducing muscle fatigue, and muscle soreness. BCAA Max Pump Is formulated to be used by both men and women during workouts.

Increasing muscular performance with the first dose, powered by a trio of comprehensive muscle building Ingredients The BCAA Max Pump Formula Is anchored by branched-chain Amino Acids. (BCAAs) at the clinically acceptable and researched 2:1:1 ratio shown to Increase strength and reduce muscle fatigue.

How it can benefit you

Betaine and Agmapure have been shown In clinical studies to Increase muscular endurance and blood flow to muscles making BCAA Max Pump one of the best Intra-workout sports supplements on the market!

Max Pump promotes muscle strength and endurance, reduces muscle fatigue and soreness and Increases workout performance.

Note; Manufacturers continually change product specifications. While they try their best to keep product descriptions up to date, they do not necessarily reflect the latest information available from the manufacturer.

Conclusion

When it comes to finding the right supplementation product to fit your needs, it is not always so cut and dry. Everyone has different needs and goals, and different products can affect different people in different ways.

The best thing that you can do is weigh out the facts on different supplementation products and make the determination as to what you feel will work best for you. What works good for someone else may not be the answer for you.

Maybe product A will work good for one guy because he has a mesomorph metabolism and works out twice a day while product B would work best for you because you have an endomorph metabolism and only work out four times a week.

In order to come up with what you feel will work best for you, it may take a bit of research of your own. For muscle growth, you should choose a protein powder with a high biological value (a value that measures how well the body can absorb and utilize a protein).

Whey protein and whey isolates are the best options.

Another important factor is no matter how good the supplementation product is that you invested in, it will never do the job on its own If you are not eating enough whole foods. Lean and healthy whole foods is a staple for building muscle.

As long as you are eating enough of the right kind of whole foods, you should have no problem putting muscle on, and backed by a high quality supplement with gut busting workouts, you will achieve those dreams that you have been longing for.

To check out further options on muscle building supplementation, you can visit my blog review simply by SMASHING THIS LINK.

If you have any questions or concerns, please don’t hesitate to drop a question or comment in the box below and I will get back to you as soon as possible.

 

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Weight bearing exercises without weights

Rope chins

Weight bearing exercises without weights can get you excited about building muscle and developing a set of big muscular arms that are popping out of your shirt sleeves? Or would you like to put on a pair of your favorite short’s and expose a set of burly muscular legs?

Many people would like to develop a muscular physique that would give them the confidence to show themselves off at the beach or simply feel better about themselves.

But are you finding it difficult to train at the gym because of self distancing or having to wear a face mask which can make it difficult breathing, especially when breathing heavy is a necessity when it comes to working out?

Others would rather train at home, possibly for safety reasons or for privacy but find it out of the question because of lack of space or they are not able to afford workout equipment.

I have talked before about training at home and doing body weight exercises, but what I have covered before is basically a hand full of basic exercises and some people get bored with doing the same old thing and would like to experiment with doing something different.

In this post we will explore some different body weight exercises that can keep things new and exciting for your training program. Although there are people of different training levels and experience.

We have included exercises that are different strength and training levels, some exercises people of less experience can tackle, while others you may not be able to do until you have built up your strength and experience level.

First we will start out with some more basic exercises that a beginner can use in their training programs and then work out up to the higher experienced exercises that will require you to spend some time building yourself up.


Chair push-ups

If you are anything familiar with doing your standard form of push-ups, you might be tired of doing the same old repetitious thing, sometimes it can be nice to add a little spark to your training and try something different.

There are different variations to doing the push-up which can add variety. There are a couple of other variations that we will cover here today.

The first one I will cover is the inclined, bench or chair push-ups. This exercise will direct more attention that you are exerting on your chest muscles by developing the lower portion of the pectorals.

Inclined, chair push-ups

First start out with placing your hands on a chair and your feet on the floor, lower yourself down until your chest touches the seat of the chair, pause for a second and then push yourself up squeezing your chest muscles.

The type of grip that I would typically use with chair push-ups is I grasp the sides of the seat with the palms of my hands facing inward, this can create a variation of rotation where they would normally be facing back, but using this grip will target your chest muscles in a slightly different manner.

Declined chair push-ups

This version of the push-ups is replicating basically the same idea as the inclined push-ups, except with this version, your hands on the floor and your feet are on the seat of the chair.

When you perform the decline chair push-ups, you will be putting your hands flat on the floor pressing yourself up. This exercise will basically replicate the incline bench press which is targeting your upper chest area.

Hack-squats

Hack squats are a good exercise for developing the quad muscles. If you can’t work out at the gym and don’t have weight equipment at home, an exercise that you would typically do at home to replace the squats would be the deep-knee bends.

To give your workout a bit of variety, instead of doing the deep knee bends, you can try out the hack-squats for something different.

This exercise is basically like the squat except you will stand approximately one foot away from the wall and rest your back against the wall.

Once you are in this position, you will start to slowly lower yourself until your thighs are parallel to the floor and then return back to the standing position with your back still intact to the wall.

You can take whatever stance you feel most comfortable with, but generally the most common stance you would take would be a shoulder-width stance.

Dragon fly

The dragonfly is an exercise that will take intense core strength. There are many other great exercises that you can use to develop your core, such as the plank exercise

There are different variations to performing the planks, but I think that of all core strengthening exercises, the dragonfly has to be the top exercise that takes the largest amount of strength to perform.

This exercise as shown in the image is performed on a bench in a gym, but you don’t need a gym in order to perform this exercise.

This exercise can be performed in your own home on the floor, as long as you have something that you can hold on to, to support your upper body while giving you the strength to raise your lower body.

As pictured in the image, this dragonfly performer is holding onto the sides of the bench to secure his upper torso. But if you are doing this exercise in your home, all you need is something to hold onto, even if it is holding onto the underside of your couch.

Neck bridge

The neck bridge, aka, the wrestlers bridge is an exercise that will build a strong and muscular neck. The neck bridge is an exercise that wrestlers perform to develop a strong neck which helps them with strength for take down maneuvers and reversal tactics.

The neck bridge can be performed with various styles such as the one shown in the image where you are basically holding this same position. Another variation is where the person performing The neck bridge is rotating their neck around hitting all different angles of their neck.

Last but not least is a safer variation of the neck bridge which still does a good job of building and strengthening your neck muscles. This exercise you set a chair up where you can rest the back of your head on the seat of the chair, place your feet flat on the floor approximately shoulder width apart.

Once you are in this position, you will start by raising your buttocks off the floor, you can either hold that position that you are in while keeping your neck straight, or you can raise your body weight up and down while using the muscles in the back of your neck to do the lifting.

Muscle-ups

Muscle-ups have been a popular exercise for a long time that take a tremendous amount of strength. As the image above depicts, one would think that this is basically a chin up move, but there is a little more to it than that.

First of all, in order to perform this exercise, you will need a bar to perform this exercise.

The best place to do this exercise would be outside where you have access to a bar that you can have plenty of free-range of motion above the bar for the completion of the exercise, such as a clothesline pole.

First you will want to start out hanging down at arm’s length, then you will raise yourself up until your chest reaches the bar, the same way as a wide grip chin .

Once you have reached this position, then you will want to muscle yourself up using good form over the bar so that your arms are straight down at your sides while grasping the bar.

Once you have reached the top position which will need ample room so that you do not bang your head on anything, such as the ceiling, then you will want to lower yourself back down and use good form and full control back to the finishing position and repeat.

Human flag

The human flag is an exercise that will take a lot of practice, as you can see from the picture, it will require a lot of strength to perform this exercise.

To perform this exercise, you can use your imagination for something to hold on to. As shown in the image above, you can hold on to a pole, such as a flag pole or a basketball hoop pole.

I have seen pictures of this exercise performed where the person that was doing the human flag exercise was holding on to the side of a large enough person to support their weight.

It will take a bit of strength to perform this exercise, therefore it will take a while to work up to building enough strength to do this exercise. One pointer I can give that might help with getting you going with building up the strength is using something to rest your legs on.

When you are resting your legs on something to support your lower body, you can gradually work your way up to lifting your legs off the support, this way you will be able to hold yourself in this position and work at developing it when you are not quite strong enough to do this exercise on your own without the aid of a support to hold your lower body.

Conclusion

In conclusion to this article, I hope that these exercises have given you an idea to broaden your training program, spice it up and be able to include new exercises in your routine that will target your muscles in a broader range.

There are a lot of other unique exercises that a person can include in their training program, exercises that don’t involve weights and you can do in your own home or backyard just using your body weight.

I will cover more unique exercises that you have probably never heard of in a future article, but hopefully these that I have included today will give a new breath to your training and will give you something new to work on.


To help you with succeeding at your goals and building muscle and strength, you can check out one of my product reviews on supplementation simply by hitting this link.

If you have any questions or concerns, I would love it if you could drop a comment or question in the box below and I will get back to you as soon as possible.

 

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How to create a workout program in 4 easy steps

Bodybuilder flexing his muscles

Have you been struggling to build muscle mass no matter how hard you train? Here is how to create a workout program in 4 easy steps. It can be difficult to build muscle the way you would like to, but there are some simple steps that you should follow in order to build the muscular physique that you are looking for.

Today we are going to cover how often you should train, what type of exercises work best for building muscle, how many reps you should follow in order to build the muscle mass that you are looking for and how to keep track of your progress.

If we are not making the progress that we are looking for, it can often become discouraging when we don’t see results with building muscle that we want to see, or increasing in our strength levels. After putting some thought into this subject, you should be able to achieve the results that you have always dreamt of.

Training frequency

Training frequency can often be overlooked because we get involved in daily distractions that can keep us from concentrating on our training, but training frequency can be overlooked and we might only be working each muscle group once a week without giving much thought to it.

Other times, the trainer actually believes that it is best to work each muscle group once a week when in fact training each muscle group once a week doesn’t create enough stimulation to grow.

The best training frequency for building muscle would be to work each muscle group twice a week. The best way to ensure that you are training frequently enough is to keep a training program written out for you to follow by.

This way you can make sure that you can keep track of what exercises you did in your last training session, how many reps that you performed and the weight that you performed each exercise with.

Typically, when it comes to training frequency, I would recommend training each muscle group twice per week, but the only time that I find it necessary to train each muscle group less than once a week is if you are new to weight training I would suggest that you train each muscle group once per week for the first six months until you grow accustomed to lifting.

What exercises build muscle most?

To be serious about building some serious solid muscle mass, I suggest that you stick to doing compound exercises for the majority of your training. The beginning of your workout when you start out with the most energy is when you should be concentrating on doing compound training the most.

For example a good idea of a chest training routine mostly doing compound training would be to start with the standard bench press. After you finish with the bench press, move on to doing incline benches which mostly works your upper chest.

After you have completed at least two compound exercises for your chest, you can finish off with an isolation exercise like dumbbell flyes. Dumbbell flyes are excellent for working the chest but you are not able to lift nearly as much weight with the dumbbell flyes as you can with a compound move like the bench press.

Compound training which requires exercises that work more than one muscle group at a time are best for building muscle because you can lift more weight, it is more weight that you lift throughout your entire workout is what can pack on the muscle mass much more than if you just concentrated on isolation moves.

*An example of overall weight lifted in a chest training program that only involved supplementary exercises.

  • Dumbbell flyes, 40 lb dumbbells, 10 reps, 5 sets – 4,000 pounds
  • Cable crossovers, 80 lbs, 10 reps, 4 sets – 3,200 pounds
  • Dumbbell pullovers, 80 lb dumbbell, 10 reps, 5 sets – 4,000 pounds

Total, 11,200 pounds

*An example of overall weight lifted in a chest training program that involved two compound exercises and one supplementary exercise.

  • Bench press, 250 lbs, 10 reps, 5 sets – 12,500 pounds
  • Incline bench press, 200 lbs, 10 reps, 4 sets – 8,000 pounds
  • Dumbbell flyes, 40 lbs, 10 reps, 5 sets – 4,000 pounds

Total, 24,500 pounds

From these two examples, you can see the difference in overall weight being lifted. It stands to reason that performing compound exercises and lifting more weight will result in overall weight lifted in a workout to be more beneficial for building muscle size and strength.

How many reps for building muscle?

When it comes to how many reps that you will need to perform in order to build muscle size, I typically would recommend between 6 to 12 reps per set. Below I have listed a guideline to follow for repetitions when it comes to building strength, building muscle and building endurance.

  • Building strength, 1-6 repetitions
  • Building muscle mass, 6-12 repetitions
  • Building endurance, 12-20 repetitions

Keeping track of your progress

This is one of the biggest problems that I find with many people that are not seeing progress in their muscular development is they are not keeping track of their progress. In order to keep track of your progress, it is necessary to keep a training log.

Without a training log, and not keeping track of your training progress, it will be difficult to know how much you did in your last training session, that is how much weight you lifted and for how many reps.

For example if I go to the gym and start pumping out some barbell curls. If I loaded the bar to 100 pounds and did 10 reps, this is a good place to start, but if this is the same place that I started in my last workout, how am I going to progress?

Here is an example you can follow in your training log.

Your last workout

  • Barbell curls, 80 lbs, 10 reps
  • Incline dumbbell curls, 30 lbs, 9 reps
  • Concentration curls, 30 lbs, 10 reps

If this example you see above is what your last bicep training program looks like, are you going to remember how much weight and reps you used in your last workout without writing it down?

Keeping your weight and repetitions written down in a training log will give you an idea of what you did in your last workout, so this way you know that you will need to try to shoot for either more weight or more reps than you performed in your last workout.

Here is an example of what you can shoot for in your next workout based on the last example above.

  • Barbell curls, 80 pounds, 11 reps
  • Incline dumbbell curls, 30 lb, 10 reps
  • Concentration curls, 30 lb, 11 reps

Once you have reached 12 repetitions with a given weight, then you can increase the weight and shoot for performing at least 6 repetitions.

Conclusion

Weight training and building muscle is very much a progressive sport. There is one basic thing that you need to be shooting for in each and every workout, and that is to be striving to lift more weight or to perform more repetitions with the same weight that you used last time.

If you are not consciously striving to do more in each workout than you did in the one before, it will be very difficult to see any results in your training.

So before the next time you get a workout in, I strongly recommend that you start using a training log and keep track of how much weight and repetitions that you are performing in each and every workout and with every exercise that you do.

To help with increasing your progress, it can be a good idea to include supplementation in your training which can enhance your results. You can check out one of my product reviews by clicking on this link.

If you should have any questions or concerns, please feel free to message me below and I will get back to you as soon as possible.

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