Build big shoulders-with dumbbells

Bodybuilding for size

You can build big shoulders with dumbbells in the gym or at home, all you need is a set of dumbbells. They don’t take up much room and they’re easy to store if you work out at home.

Developing muscular shoulders can’t go unseen very well, especially when you wear a tank top. A well-developed set of shoulders can stand out on the beach or anywhere spectators may pass by and gaze at your set of shoulders and dream of having an impressive muscular build that you do.

There can be a lot of enjoyment out of training shoulders because there is a wide range of exercises that you can do, and you don’t need a gym to train shoulders. Quite often I do my entire workouts just with a pair of dumbbells.

For this type of shoulder training, you not only need a pair of dumbbells, but you can also do similar workouts with kettle bells. Today’s subject we will be talking about weight training with dumbbells and how you can arrange your workouts with a versatile style of exercises just with dumbbells.

Why dumbbells?

Training heavy has always been a mainstay of bodybuilding. Generally where heavy training is perceived, most bodybuilders go about training heavy incorporating barbells, this gives them the ability to train heavier.

When incorporating dumbbells, a person is not able to train as heavy as they can with barbells, but the advantage with using dumbbells is you can get to a wider range with your exercises and you can also accomplish twisting and rotating your hands to achieve a further range of motion to develop the muscle.

There are other variations to dumbbell exercises that you can achieve with other equipment most commonly found in gyms such as upper and lower cable systems and kettle bells.

For example, you can imitate the dumbbell side lateral with a lower cable weight machine. Often gyms have weight machines that you can attach a single grip handle to a lower pulley and replicate the side lateral.

Often you can find gyms that have these low and high cable pulley system machines positioned where you will have one on each side of you and ,you can replicate the side laterals with both hands at once, you can also do the same with rear laterals.

Other typical dumbbell shoulder exercises that you can replicate with a low pulley system and a short handle attachment are the upright rows and the front laterals.

There are always other various options you can do with other equipment, but the advantage of using dumbbells is your range of motion and your ability to do a wide variety of exercises targeting all muscle groups with minimal equipment that can be done in your own home.



Training heavy

Take a look at many of the top bodybuilders today, how do you see them training, most of the time you see them pumping out heavy weights with barbells. Barbells give you the ability to accommodate a heavier working load which will induce muscle stimulation to a greater degree.

That’s why all those power lifting moves you see like the bench press, squat, dead lift, snatch and clean and jerk are always performed with a barbell.

These exercises can be performed with dumbbells, but you won’t be able to lift as much and you won’t achieve the same stability performing these exercises with dumbbells as you would with a barbell.

Barbells will give you greater muscle stimulation than dumbbells when it comes to your overall working load, “how much you can lift”, but dumbbells will give you a greater muscle stimulation when it comes to versatility in motion and a wider range of targeted muscle development through targeted angels.

An example of versatility in motion is the Arnold press. To develop the front head of the shoulder, “anterior head”, to achieve the greatest amount of weight pressed overhead, you would need to do the military presses or the press behind the neck.

To get a wider range of motion by a slight rotation to the hands, you can do the dumbbell presses. When you perform the Arnold press, your hands make a 180° turn while the Arnold press is in motion.

An example of a wider range of targeted muscle development through targeted angels would be the rear laterals. The rear laterals target the rear head of the shoulder, aka “posterior head”.

There are barbell exercises that will have a degree of negative impact on the posterior deltoid, basically any exercise you do for your back will have some effect on the posterior deltoid.

In order to work the posterior deltoid to a 100% execution level, it is necessary to perform the rear laterals. This is another relevant form for keying in full muscular development through incorporating dumbbells.

Is versatility the key?

Can you build a well-developed set of shoulders with one or two exercises? You can develop your shoulders to a degree and you will no doubt achieve a muscle pump which will feel good and probably lead you to believe that you are doing something positive towards having a future set of developed deltoids.

But in all reality, your deltoids will not have a balanced look, they will lack in appeal, especially if you are involved in body shows, and if one area of your body is under- developed, it can result in a weak link and possible injury in the future.

So when we are talking about versatility, what exactly is meant? Training versatility could mean training at different times, frequencies or duration. But to be more precise, I am talking about targeting a specific muscle group with a wide variety of angels and training systems.

There are three heads to the deltoid, first there is the front, “anterior head” of the deltoid which is worked through doing overhead pressing exercises and front laterals. This region is also negatively impacted by other exercises like the bench press.

Second is the side head of the deltoid, “medial head”. This region of the deltoid comes into play when raising your arms out to their sides as in doing any form of the side laterals, either done with dumbbells, kettle bells or low cable systems.

Another exercise that will target the medial head of the deltoid is the upright rows. Upright rows can be accomplished either with barbells, dumbbells, kettle bells, low cable systems, or anything of an adequate amount of weight and with a little imagination.

An advantage to performing the upright rows with dumbbells is a little tweak to your wrists. When holding the dumbbells at arm’s length down, your palm’s will be facing inwards, “palm’s towards your thighs”.

Keep the outside of the weight high and the inside of the weight tipped slightly lower, doing this and keeping a shoulder width grip will help to target your medial deltoid to a fuller degree.

Third is the rear head of the deltoid, “posterior head”. This head of the deltoid is targeted through doing rear laterals. You will also achieve some posterior deltoid activity through performing rowing exercises when training back.

Training systems

One of the most common training systems that I believe works great with doing shoulders is tri-sets.

Tri-sets are when you perform three exercises back-to-back with no rest between each exercise, between tri-sets you will rest a minimum of 60 seconds, no longer than 90 seconds.

What I find works the best is when you set up the format of your tri-sets, is to have one exercise target your anterior head, a second exercise target your medial head and the third exercise target your posterior deltoid.

Example 1 tri-set

  1. Dumbbell presses /front deltoid
  2. Side laterals, palm’s down/side deltoid
  3. Rear laterals, palm’s down/rear deltoid

Example 2 tri-set

  1. Arnold press/front deltoid
  2. Side laterals, palm’s up/side deltoid
  3. Rear laterals, palm’s back/rear deltoid

*The first exercise for either example can be alternated with front laterals.

*The second exercise for either example can be alternated with upright rows.

After you do 5 tri-sets of 3 exercises, this would be basically the same as doing 15 straight sets of the same exercises. Doing your shoulder training performed as tri-sets will reduce the duration of a workout but will increase the intensity.



A list of dumbbell exercises

Below is a list of the more common shoulder training exercises, as performed with dumbbells.

Frequency and volume

Is frequency and volume important when it comes to training shoulders? Training frequency is how often each week you train a body part, volume is the duration of each workout, or how long you’re training session is per day.


In the example of this content, here is an idea that you can base you’re training schedule from, for your weekly shoulder training schedule.

*This is based on following a push-pull method


  • Sunday-rest day
  • Monday-chest, shoulders, triceps
  • Tuesday-thighs, calves and core
  • Wednesday-back, traps and biceps
  • Thursday-shoulders, chest and triceps
  • Friday-thighs, calves and core
  • Saturday-traps, back and biceps

In this example, you are giving your shoulders a minimum of 72 hours rest, or ‘three days’ in between training sessions.


The total volume of you’re training can be based on your actual weight-training session, and any cardio involved.

If you do an overall 15 sets for shoulders, this should take approximately 30 minutes. Based on this outline, below is an example of a typical push-muscle day and your overall training volume for that day.

  • 15 sets for shoulders/30 minutes
  • 15 sets for chest/30 minutes
  • 15 sets for triceps/30 minutes

Total- 1 1/2 hours + 30 minutes for cardio = 2 hours total volume

Many pro-athletes would take a program like this example and split it up into 2 training sessions per Lean bodybuilderday. 1, ‘one hour session’ in the morning and 1, ‘one hour session in the evening’.


This post should give you a pretty good idea of how to form a training routine and what it takes to build muscular shoulders.

Your own personal training program should be like your fingerprint, it should be your own, designed for your own specific needs and formulated around your goals.

If everyone’s training involved the same principles and the same tactics, it would be pretty easy to come up with a training program, just do what some other guy is doing, but everything isn’t always so straight forward.

Coming up with your own unique tailored training program is something that needs to fit your schedule, your own personal preference, you’re training style and last but not least is something that you are going to be happy with doing.

If you are not happy with what you are doing in the gym, it will affect your results and if you even stick with it.

I hope this information has been helpful to you and will guide you in coming up with a sound training program of your own that you will be proud of the results that can benefit you.

For further reading on supplementation, you can check out one of my reviews by going here.

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


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Back training for mass, To row or not to row

Building a huge back

Back training for mass. To row or not to row. Have you given it thought on making the most of your back training by what rowing exercises that you include in your back training routine?

How many times have you been inspired to pick up a barbell and start rowing to build a muscular back after you have witnessed the musculature of some bodybuilders back that looked similar to the Swiss rolling alps?

There are many great back rowing exercises that do an incredible job at building a thick well muscled back.

Today we are going to take a look at various rowing exercises and how these exercises come into play for developing the muscular back that you have always dreamed of having.

Is there a rowing exercise that works best?

There are a wide variety of different rowing exercises that you can do for back. Personally I think the best deal would be to incorporate all of them at one time or another, but you shouldn’t just limit yourself to only one rowing exercise for back.

When it comes to doing a rowing exercise that works best, basically it comes down to what you are trying to achieve. If your goal is to add an unprecedented amount of muscle size on your back, your best bet would be to incorporate barbell rows.

This is not to say that barbell rows are the best exercise that you can do for back, but when you do barbell rows, this has always been the king of rowing exercises and you can pile on lots of weight, it’s all about lifting heavy weights, isn’t it?

There are plenty of other great rowing exercises that you can do in your back training routine, such as the one arm dumbbell rows. This is a great exercise for adding size to your back and you can concentrate on doing one arm at a time, plus you can also get a great stretch when doing dumbbell rows.

There are other rowing exercises that do a great job such as cable rows, t-bar rows and various other rowing exercises. It would be best to not limit yourself to only one rowing exercise when there are many if you put all of them to use, it will do a much better job at targeting your back from all different areas.

Here is a list of some back rowing exercises

How many rowing exercises should you include in a workout?

Typically, for a back training routine, I would recommend doing three exercises, one for lat muscles and the other two as rowing exercises.

This is not to say that you should only do one lat exercise for a back routine. Quite often I do two lat exercises, it just depends on how I feel. Sometimes I do only wide grip chins, other times I might do reverse grip chins and lat pull-downs.

When you do your rowing exercises for your back training routine, I would recommend doing two rowing exercises if you want to put extra emphasis on thickness for your back muscles. Other times you can concentrate on just doing one rowing exercise and doing two lat muscle exercises.

Basically it comes down to what you feel like putting into a workout, given your energy levels or what area of your back you want to concentrate most on development. It also depends on what your goals are, and how long you have been training.

If your goal is to just get into better shape or tone your muscles, you can accomplish this by doing only two back exercises, one for rowing and the other as a lat exercise.

For building muscle, I would recommend doing either 3 or 4 exercises in a back workout. If you do three exercises, it is basically up to you if you want to do two for lats and one for a rowing movement. If you do 4 exercises in a back training routine, then you can split the difference and do two as rowing and two as lat moves.

How often should you train your back?

There are many bodybuilders out there that only work each muscle group once per week, but I think that if you are in the building stage and want to add a lot of muscle to your frame, it is much better to work each muscle group at least twice a week and make sure that you get 3 days of rest between each workout.

After you have trained back, your muscle fibers are at a point where they have been broken down and they are in a stage where they need to recuperate and mend, this generally takes 72 hours, or three days.

After that three days, they should be good and recouped by then. If you go longer than three days between training body parts, they may not be getting the muscle stimulation that they need in order to grow to their fullest potential.

How many reps should you do?

If you are serious about building muscle size, I would recommend that you stick to a rep range of between 8 to 12 reps per set. If you do more than 12 reps per set, this is more for getting into shape and toning your muscles or you can do high reps to burn calories.

If you are doing less than 8 reps per set, this is more for building strength. Many people are into building strength and following a rep range of 1-6. This is an excellent range to stay within for building strength.

Should you train heavy when doing back?

The best way to build muscle is to train heavy, so it may be in your best interest to train heavy, but when training heavy, that is to follow with a weight that you can still perform 8 to 12 reps with.

For example, if you are doing barbell rows with 135 lb and can easily rep out 15 times, then you are training to light. If you notch up the weight to 185 lb and can barely push out 10 reps, then this would be a good weight range for you to follow with.


Back training has always been one of my favorite body parts to train, because there are a wide category of exercises to choose from and having a wide, well muscled back can give the appearance of wide shoulders.

Some people have a tendency to pick and choose which body parts they want to spend 90% of their time training. There are some guys I swear that the only thing they train is arms.

If you spend all your time training arms and never do anything else, pretty soon you will start to take on the appearance of Popeye.

To get the most benefit out of your training and have the best experience putting muscle on, I invite you to check out one of my reviews on supplementation, simply go here.

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


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Build strong neck muscles, 5 tips for building a massive neck

Muscular traps and neck

Aside from going out and purchasing an already developed neck that you can bolt on lol, there are ways that you can build strong neck muscles, 5 tips for building a massive neck.

The quest for developing a muscular neck has been revisited by many over the years, but basically it comes down to the same thing, it takes a lot of hard work and dedication, just the same as it takes to develop any other muscle group.

If building a muscular neck is something that you want to add to your arsenal of developed body parts, do you spend enough time doing specific neck training exercises? Or have you been expecting to see a dramatic change in your neck size just from doing barbell curls and benches?

Deadlifts for trap and neck development
Deadlifts are a great way to develop trap and neck strength.

Today we will be diving into five different tips that you can use for developing a muscular neck, whether if you are into hard core bodybuilding or you simply want to develop a stronger neck for wrestling, these tips should get you on your way to accomplishing that goal.


Deadlifts are a power move that a person would commonly think of doing when it comes to developing strong legs and a strong back, but the deadlifts involve much more than these common areas. The deadlifts also will develop strong shoulders, traps and neck.

Image of trap muscles being worked in the deadlift.
Trap muscles involved in the deadlift.

There is something about the hardiness that comes with picking up a dead weight from the ground. The name deadlift itself comes from the literal action of the move which is picking up a dead weight from the floor.

The history of the deadlift stems back to Hermann Goerner from 1910- 1920. Herman wasn’t the first to perform the deadlift but he was the first person to bring the deadlift into the spotlight. Hermann was no small fry. At a height of six feet tall and nearly 300 pounds, Hermann was definitely a master at what he did.

Now on to how the deadlift can develop a strong neck. When employing the deadlift, it works to extend your neck as you move your head back. Completing the deadlift while using proper form will strengthen your trapezoids and builds your neck muscles.

Wrestlers bridge

The wrestlers Bridge is a common exercise performed by wrestlers for developing a strong neck but can be used for anybody who is interested in building a muscular strong neck.

This exercise is used in wrestling and other grappling sports combined with a twisting motion to dislodge or flip an opponent who has gained a position on top. The bridge is also a common exercise position. The wrestlers bridge can also be used to dodge pin attempts.

The common version of performing the wrestlers bridge is a very effective way for developing the neck muscles, but when performing this exercise, it can be a little dangerous especially if you are new to it.

Start by laying on your back raising your buttocks off the floor, keep your feet approximately shoulder width or slightly wider apart, and the top of your head on the floor.

This exercise, ‘as demonstrated in the video’, is a great way to develop the neck muscles, but be careful when performing this exercise as it can be dangerous if you are not used to it, or if your neck muscles aren’t developed enough to support your weight.

Wrestlers bridge (alternate version)

If you are not comfortable performing the standard version of the wrestlers bridge, you can perform this alternate version which is less of a risk when performing.

Start by sitting on the floor in front of a chair, place the back of your head on a chair raising your torso off the floor. Keep the soles of your feet flat on the floor and the back of your head firmly placed on the seat of the chair.

You can either raise and lower yourself with your neck muscles, or you can hold your body weight for as long as you can, keeping your neck straight. Either way will do a great job at developing your neck muscles and is a much safer route than the standard wrestlers bridge exercise.

Neck raises

Neck raises are an excellent exercise that you can use for singling out targeted areas of your neck. Another advantage of performing neck raises is you can control how much weight you are using.

Other than a few additional weights, all you will need is a neck harness that attaches to your head.

In a seated position, you can work the back of your neck by lowering your head forward and then drawing your head back. To work the front of your neck you can either lay on your back on a flat bench or inclined bench and raise your head forward.

To develop the sides of your neck, you can sit at the end of a workout bench, wearing the head apparatus, lower your head to your right side for a set of 10-12 reps, switch the weight to your other side and lower your head to the left and raise your head, this will work the sides of your neck.

If you are new to strength training exercises for the neck muscles, this is a good exercise to start with before getting involved in neck training exercises that will involve your body weight like the wrestlers bridge.

Resistance bands

If you don’t workout at a gym and have limited space to train at home, resistance bands are a good way for training your neck muscles. Not everyone that has an interest in developing a strong neck is interested in building a huge muscular neck.

Resistance bands are a good way to strengthen your neck muscles, but it is unlikely that you will grow a huge neck from going this route.

Using resistance bands are similar to working your neck with a head harness, but you don’t need the additional weights and you don’t need a workout bench. You can work your entire neck simply sitting in your favorite recliner.


There are other exercises that you can use to work the neck muscles, or with a little imagination you might come up with an idea or two of your own, but the list that I have covered are a handful of the more basic exercises for neck training.

When training your neck, especially if you are using additional weight, it is important to remember to warm your neck muscles first to prevent from inviting an injury.

When working your neck, this can be a vulnerable area, so it is necessary to practice safety and never bounce the weight or try to lift heavier than what you can safely handle.

To check out a product review on supplementation for building that muscular neck, go here.

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


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Muscular development, beefing it up

Weight trainer transporting plate

The sound of steel plates clanging, hoisting weights equivalent to that of a Toyota, blurting out screams of agony as your training partner hollers, c’mon, one more rep.

Building strength and muscular development, beefing it up to the point that your arms are ready to explode right out of your shirt sleeves.

Does this sound familiar? Gym life at times doesn’t seem compatible for those who are faint at heart, but yet is addicting to those who live for seeing just the smallest increment added to their arms, chest or legs.

Muscular development is something that many have had the burning desire to achieve and have worked long and hard hours to achieve, and many people haven’t made the results that they had hoped for.

Some people have relied on the use of illegal substances such as steroids to achieve the results that they have longed for. Is it possible to increase your muscular development eating regular food?

Do you need supplementation along with a healthy balanced diet to build muscle? Or can you build muscle without it? Today we are going to cover 4 points that will hopefully clear up any questions that you may have been wondering but we’re afraid to ask.

Can you build muscle on a typical diet?

The age-old question, can you build muscle just eating a typical diet of fruits, vegetables and your choice of protein whether it be beef, chicken or fish, or eating other healthy protein-packed foods such as cottage cheese, Greek yogurt or a variety of other healthy protein filled foods.

Can loading up your plate full of colorful vibrant nutritious foods give you all the essential vitamins and minerals and they need to build muscle? Or do you need other sources such as supplementation products or illegal steroids in order to build a vast amount of muscularity on your frame?

All of these healthy and nutritious foods come packed with the vitamins and minerals that you need to build muscle, but often times the food that we buy in the store might be lacking in nutrition value, as well many times it can be difficult to take in enough nutrition just through eating many of the common foods that you buy at the supermarket.

For example a bodybuilder with a large frame that would need to take in a substantial amount of carbohydrates, protein and overall calories would need to take in a large amount of food in order to support his frame and build muscle, but what if this same bodybuilder as a slow metabolism and he has a harder time burning off the excess calories without it turning to fat.

With proper exercise, a person can increase their metabolic rate which will in turn help with burning excess calories, but this isn’t necessarily always an easy situation for many people, sometimes it is more economical for a person taking in a higher amount of calories to support their frame and their workout load through supplementing their normal diet with products that can help with boosting their metabolism.

Do you really need illegal drugs to build muscle?

The sport of bodybuilding as well as many other sports these days have become so saturated with the use of steroids, and many of these Sports athletes are actually getting away with using these which makes it unfair for the competing athlete that is all natural.

Steroids are giving athletes the competitive edge, but it is not from their own ability that they have achieved such talent in their given sport, not to take anything away from the users of these steroids, because there’s no doubt they still work very hard for what they have achieved. But do you think that these athletes obtaining an edge from the use of illegal drugs is fair for the other athletes?

It is true that when bodybuilders and other sports athletes use these illegal drugs, they are obtaining much more substantial results from the use of these steroids than they would be if they had never used them. From the use of steroids, they are developing muscle size, strength and speed at a much faster rate than the athlete that has never used steroids.

Personally I feel that there would be a lot more pride for what one has achieved in their given sport if they had obtained the results that they work hard for through the process of natural muscular development, that is through training hard, eating a proper diet and being a little more patient through obtaining their results through a natural process.

Exercise and weight training are supposed to be about living a healthy lifestyle and feeling good about oneself, after all, I’m sure that’s the way it was meant to be when it first started out. But since people have become selfish through obtaining bigger and better results at faster speeds so that they can be better than the next guy made it more of a liars sport in my eyes.

There are far too many professional bodybuilders and sports athletes that have died prematurely due to the excessive use of anabolic steroids all in the name of being better than the next guy. Don’t you think it’s about time for a change? The sport would have a lot better reputation if there was no need for drug testing because the athletes would have never went down that path in the first place, what do you think?

Can you build muscle at 50?

Many people believe that you can’t build muscle at a certain age, and that typically lies around the age 40 because our metabolisms start to slow down and this makes it difficult to build muscle or lose weight.

Whether you are 40, 50 years old or older, it is still 100% possible to regain muscle that you have lost. If you have built up a certain amount of muscle mass in the past and have laid off from working out for a long enough time that you have begun to lose some muscle mass, it is easy enough to get that muscle back provided you train hard and take in enough of the proper ingredients like lean protein, fresh carbohydrates, vitamins and minerals.

Now that I have covered a little on the fact that you can regain lost muscle at a certain age, what about building new muscle? Say for example if you are 40 years old, you have been training for several years and if you have found yourself built up to a certain point but you feel that you could get bigger. If you wanted to add, say an extra half an inch of muscle to your arms over the next year, would this forty-year-old man still be able to do so?

The fact is that once a person reaches around the age of 40 their testosterone starts slow and their metabolism has a difficult time generating the capacity to develop muscle or lose weight like they were able to do back in their twenties and earlier 30s.

Even though once a person reaches a certain age and it gets difficult to build muscle or lose weight because of your testosterone and metabolism, you can still achieve more muscle, it just takes more effort to muster in order to accomplish this goal and it may take more time, but it still requires the same dedicated hard work in the gym and the same basic principles to follow with a healthy diet.

The importance of following a healthy high protein diet with supplementation

You can spend many years training and eating the right diet, but if you are not taking in the right portions of food, it will be difficult to sustain the amount of calories it takes to build up muscle, or the lack of calories it may take to lose body fat.

This can be a challenge for many people when they are on the go between school and work, keeping up with taking in the right combination of ingredients in their diet and the right quantities so that they can see beneficial results. This is one of the major reasons why many people take supplementation is because it can be difficult to take in the right nutrients through your general food sources alone.

Many people also find it necessary to take in a supplement along with their regular diet because taking in a form of supplementation can help give their health a boost and may also help with preventing or warding off diseases.

Another scenario that I have found myself in often is if I don’t have a supplementation to back up my workouts, I have a tendency to slack off on my weight training. Sometimes it can be a funny thing how our mind works in that way, but having that added boost of nutrients or protein in supplementation form to back up our workout can help with giving us the motivation to even get a workout in, in the first place.

There should be a general rule to follow on how much protein a person should take in, in order to obtain muscle mass. You will find different theories on this among different people, some people believe it is necessary to only take in .08 grams of protein per pound of body weight while others feel it is necessary to take in one gram of protein per pound of body weight.

Yet, some people follow other theories on the importance of really boosting the protein levels up in their diet in order to build muscle. Many people feel that it is necessary to take in as much as 1.5 to 2 grams of protein per pound of body weight. If you take in too much protein, is your body using all of it, or is a portion of it just going to waste?

This basically comes down to your training volume. Naturally if you are a 250 lb bodybuilder and you spend three hours in the gym per day training, you will naturally need more protein per pound of body weight than a 150 pound bodybuilder who only spends 1 hour a day in the gym.

Much of this can also come down to our genetics and how well our bodies adapt to adding muscle. A person with an ectomorphic body type will naturally need more overall food and protein than someone with an endomorph body type.


From what we have covered today, you should understand the importance of eating a healthy diet and taking in an adequate amount of overall calories for building muscle while making these calories the sustainable kind of nutrition that your muscles require to grow.

Do you need illegal drugs to build muscle? It’s highly unlikely that you will get as big as Ronnie Coleman or Sergio Olivia without the use of anabolic steroids, but there are plenty of bodybuilders that have achieved some pretty good muscular development without the use of steroids.

And the point is, they’re still alive and healthy.

For further reading, you can check out one of my product reviews on supplementation by following this link.

If you have any questions or comments, don’t be afraid to leave a comment in the box below and I will get back to you as soon as possible.


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Bodyweight circuit exercises, for beginners

Pushups for bodyweight training

Bodyweight circuit exercises for beginners is a trending subject in 2020. This information is based on relevant searches done in Google.

This naturally stands to reason that since the covid-19 pandemic has affected so many people, body weight training makes it easy for people to train at home without having to go to the gym and risk getting sick, aside from many places, including gym’s getting shut down during this pandemic.

Even before the onset of the covid-19 pandemic, body weight training exercises have become a popular thing with many people over the past few years.

Today we will be taking a look at doing body weight exercises as a circuit, and the exercises will be targeted more for the person that is new to training and is looking for a good way to incorporate compound exercises for large muscle groups without additional weights.

Why body weight exercises have become so popular

Since the covid-19 pandemic has taken an effect on people on a global scale, many gyms have shut down and is causing people to stay at home and train. Not everyone has the equipment or the space at home to set up all kinds of workout equipment.Born Tough

Even before the covid-19 pandemic has made an impact on people, body weight exercises have been a trending thing these days, not only this year, but it started approximately a few years back. Before 5 years ago, you never heard people talking about using body weight exercises as a norm for their workout programs.

Why body weight exercises as a circuit

Bodyweight exercises can yield great results over a short duration. Since there is no workout equipment involved, you can make quick and easy transitions between exercises with short rest intervals.

You can combine cardio with strength training by performing cardio sessions such as burpees and strength training exercises. Following this style of training will keep your heart pumping while developing muscle size and strength.

Bodyweight circuit training has the capacity to burn fat at a higher rate and will trigger a higher metabolism. Even after your workout is over, your system will still continue to burn calories at a faster rate than normal.

Just a half hour training session will increase your metabolic rate for 10 hours. No matter what fitness level you are at, it will be a challenge. Bodyweight training can be easily modified whatever your fitness level or age.

Simply resting for shorter periods, adding extra reps, performing the exercises quicker or slower to match your needs or preference are easily attainable with body weight training and you can do this type of workout virtually anywhere.

The importance of compounding

Compounding your exercises is a great way to incorporate a training program for building muscle size and strength because compound exercises work more than one muscle group at a time so they will naturally burn more calories and they take more energy to perform.

Compounding your exercises as a whole works the large muscle groups which are a good way to build muscles instead of relying on doing so many exercises that work only one muscle group at a time like spending hours doing reps with dumbbell fly’s or front laterals.

You can spend hours working out on exercises like dumbbell curls and side laterals which feel good doing them and they are good exercises for working out the muscles, but to get serious with adding muscle to your frame, the best way to go about doing that is spending the majority of your workouts performing compound moves.

Dumbbell curls work great for developing the biceps, but they do not involve more than one muscle group like compound exercises do.

These exercises will stimulate the larger muscle groups and will give you the greatest chances of developing muscle size and strength, and you will want to make sure that you perform the compound exercises in the earlier stages of your workout so that you have more energy to perform these compound exercises.

Simple compound training exercises

If you want to incorporate some of these other non-compound exercises that only stimulate one muscle group at a time, you can by all means add them in at your own discretion, but that is also to say if you have the availability of free weights, and whether if you workout at home or a gym, or if your gym is open.

The exercises included in this post are designed more for the beginner, if you are more experienced with you’re training, you can by all means incorporate this training program as well, the exercises laid out in this post are your standard compound exercises and are a great route for getting you going on you’re training.

When you perform these exercises in a circuit, you will be performing each one back-to-back moving swiftly from one exercise to the next, and once you have completed all five exercises, take a 1 – 2 minute breather and then repeat these five exercises over again.

The rep scheme that you follow is dependent on what you’re training goals are. If you want to work on developing muscle, work at an 8-12 rep scheme, if you are more interested in developing your cardiovascular health or lose weight, go for 15-25 reps.

It is always important to stretch before getting in a workout.

If you are brand new to working out, you may want to start out performing 1 Circuit of these 5 exercises, and after you have grown accustomed to doing them and feel comfortable, you can move on to performing these exercises for a second circuit, so on and so forth.


As with any training program, you will need to exercise time and patience before you start to see much of any results, but the important thing is that once you have started on something that you feel serious about, it is important that you stick with it and keep pushing hard to see the results that you desire.

Another thing is if you are new to training, you might want to check with your doctor first before getting started on any training program, because incorporating a high intensity workout such as this that involves compound exercises in a circuit can be quite vigorous and demanding on your heart and lungs.

When following a rigorous training program, it is necessary to take in the proper nutrition required for energy and building muscle, sometimes it can be difficult to take in the adequate nutrients that we need just from food alone, so I invite you to check out one of my reviews on supplementation.

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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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Kettlebell workout exercises – vs dumbbells

Kettlebell swings

What is the advantage of using kettlebells over dumbbells? kettlebell workout exercises – vs dumbbells

Kettlebells can be implemented in the same fashion as dumbbells. Depending on how you workout with them, there will be little difference between them. Some people you see in the gym insist that its a waste of time doing the same exercises with kettle bells as you would with dumbbells.

Kettlebells should be used for pendulum type exercises such as kettle bell swings because the weight isn’t balanced in the same way as a dumbbell. Different tools for different goals.

Your typical exercises like curls and dumbbell presses that you would normally perform with dumbbells are best performed with dumbbells. You can do these standard exercises with kettlebells, but the balance will be different and the kettlebells may put too much strain on joints like your wrists, elbows and shoulders.

I don’t suggest that one is better than the other, each works best for its own type of weight-training. For the most part, it comes down to what your goals are and don’t be afraid to switch workout styles around frequently.

How does balance come into play?

Kettlebell swings are a great way to increase your heart rate, burn extra fat and tone muscle, but where they make a difference compared to working out with the standard dumbbell is how kettlebells can target your muscles in a different manner.

Kettlebells are a very useful tool for people interested in building a base of strength and mobility. Many times people are afraid to overload their system pounding out heavy squats and deadlifts.

Instead of lugging a heavy barbell over your shoulders, you can perform these exercises with a pair of kettlebells and drop the risk of injury or accident. You can also spice up your leg workout using kettlebells for lunges and the farmers walk.

Kettlebells also work great for more dynamic movements, where a dumbbell or barbell may be more difficult to use.Kettlebells and dumbbells

What is the objective of using dumbbells?

Dumbbells are a great way to stimulate your muscles when performing standard muscle building exercises that you can otherwise do with a barbell, but with the fixed position that a standard bar gives you, you will be able to lift more weight, but you will get a less range of motion than you would with dumbbells.

For example, when doing barbell curls your hands are in a fixed position, “palms facing up”, but when you do the same curl with dumbbells, you are open to rotating your wrists which will target your biceps at a different angle.

The best way to stimulate a muscle for growth is to target it from different angel’s. Another variation that you would perform with dumbbells but would otherwise be difficult to do with a barbell are the hammer curls.

Another variation that you can master when using dumbbells over a barbell is the dumbbell row. Barbell rows you pull the weight back to your midsection with very little shoulder movement, with dumbbell rows you can get that extra stretch by letting the dumbbell swing forward along with your shoulder at the bottom of the exercise.

What is the objective of using kettle bells?

Unlike the standard dumbbell, a kettlebell’s center of mass is extended beyond your hand, this implements a swinging movement. The kettlebell makes swinging movements easier with added safety, grip, arm, wrist and core strengthening.

The weight of a kettlebell is distributed unevenly and the unique shape of a kettlebell provides for easier handling. While the kettlebells unique design won’t necessarily make it easier to do the exercises that you would normally do with a dumbbell, the kettlebells design will make it easier to perform any swinging type of exercise which are designed to implement muscle targeting to an all new level and will help with increasing calorie expenditure.

Training with both dumbbells and kettle bells

I have always talked on the importance of switching things around in your training and keeping things fresh. Barbells, dumbbells and weight machines are all great ways to work your muscles and keep your results coming, but different aspects of your training can still become stale and as they always say, “variety is the spice of life”.

Kettlebells don’t only fit into the realm of building muscle and strength training, but kettlebells also come in handy for programs such as HIIT training.

You can include a lightweight pair of kettle bells into your HIIT training routine for added resistance, and after the additional weight gets to be a little much, you can always drop the weight and push on further without the added weight of kettlebells.

Kettlebell exercises

Below I have a list of 8 kettlebell  exercises that you can do at home or in the gym. These exercises are all great for building muscle, strengthening and carving out the physique that you have always wanted.

1- kettle bell swings

Kettlebell swings are great for your gluts, legs, and lower back, you can go heavy, but you should get a good technique down with a lighter kettlebell before adding too much weight. To perform a swing with proper form, you have to thrust your hips to get the kettlebell up, don’t use your arms.

2- hand-to-hand swings

Use the same exact form as regular swings. The only difference is you only have one hand on the kettlebell and switch hands at the top. Switching to one-handed swings isolates one side at a time which makes it harder and helps improve stability. You’ll need to use a lighter weight than with a regular swing, since you’re only using one arm.

3- figure 8s

This is the most complex of these exercises. The hinging movement is similar to swings, but instead of swinging the bell forward, you swing it with one hand from your rear to the chest. Figure 8s will add more arm work because its similar to an uppercut as you transition through.

4- halos

This move works your shoulders, chest, and core. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.

5- Russian twist

Sit with your legs bent and feet flat on the floor. Lift them up off the ground, crossing legs, and leaning back about 45 degrees with the kettlebell in front of your chest. Rotate your torso from left to right by twisting at the waist and swinging the kettlebell across your body.

6- sumo deadlifts with high pull

Your form should be similar to a traditional deadlift, except your legs should be wider than shoulder-width distance and your feet should be turned outward. You might need to go lighter here than with a deadlift, because you’re adding in arm work.

7- push presses

This move mostly works your arms, but also involves the hamstrings, calves, and gluts. The bend in your legs will be less than a full squat, approximately a 3 to 4 inch dip. Try to keep the dip and press all in one fluid motion, the additional leg movement will make the press go smoother.

8- farmers walk

Grab a pair of kettlebells, one in each hand, keeping your back flat and core engaged the same way you would for a deadlift. Hold both kettlebells in the center of the handle, walk forward 30-50 feet, turn and repeat the farmer’s walk back to your starting point.


Kettlebells and dumbbells can easily be identified by their appearance. However, without a deeper knowledge of application to training and bio mechanics, the physical differences have very little bearing.

For example, it’s easy to see that in appearance, the kettlebell and dumbbell look very different from one another, but how will this change the kettlebell’s best uses in training? and will the evenly displaced weight of the dumbbell heads shift the mechanics of the application?

Kettlebell differences

  • Constructed with cast-iron
  • Weight sits below the handle
  • Handle can accommodate two hands

Dumbbell differences

  • Construction varies
  • Weight is evenly displaced
  • Handle accommodates only one hand

The physical differences are pretty easy to see, but understanding their mechanics is crucial for application. Each implement’s their own use in training.

For further reading-

You can check out one of my reviews on supplementation for a better insight into muscle building products, their benefits and how they can impact your diet for better results.

Also check out Gold Standard 100% Whey protein powder.

Having the proper motivation and mindset is a big part of achieving your goals, If you don’t have the determination to keep progressing forward, It will be difficult to realize your full potential. Often I find my motivation through reading informative content such as Muscle & Fitness.

There are other great ways that can help you with developing the motivation to keep progressing forward on your journey, like searching out a wealth of great information such as YouTube videos.

Whatever you find to be your best motivators, stick with them, because they will be your best friend in seeing you through with whatever the goal is that you are interested in accomplishing.

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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Back training at home – without weights

Building a muscular back.

These are some difficult times we are living in right now with the covid pandemic going on, with more people trying to stay at home and keeping themselves distanced from others, it can be a challenge to get a good workout in, but there is definitely the option of training at home and not everyone has access to free weights or weight machines in their own home, so I thought this would be the perfect opportunity to introduce back training at home without weights.

Back training is a very rigorous type of workout that can take a lot of energy. So in today’s post I will be covering some back training exercises that you can do in your own home without weights, the only additional apparatus you will need is a door-jam bar.

The type of chinning bar that I use is a door-jam chinning bar which I feel works perfectly sufficient to accommodate what I need to achieve in my own back training routine at home. So for anyone who is interested in training at home and would be interested in some exercises for back you can do in your own home as well as some tips and tricks, follow along as I will lead you on this in-home back training routine.

What types of exercises work best?

I have found that the best, and actually only back exercises are ones that are referred to as combination moves which means that you are working more than one muscle group at a time. For example barbell rows stress the back, but there are other muscle groups that come into play, such as biceps and rear deltoids.

Since this post is talking about exercises that you can do without weights, obviously barbell rows do not fit into this category, an exercise that you can do in place of the barbell rows are wide grip pull-ups, this is not the typical kind of pull-ups you are thinking of when using a chinning bar, but rather you put two chairs back-to-back with a bar or even a broomstick braced across the back of each chair, lie down on the floor on your back between the chairs grasping the bar and you pull yourself up keeping your heels on the floor, this exercise is a great rowing exercise which is simulating the barbell rows.

Other exercises that will work great for training your back are various chinning exercises. First there is wide grip chins keeping your palms facing away from you with a slightly wider than shoulder width grip, second is the reverse grip chins, you have your palms facing towards you with a shoulder-width grip.

The final exercise I have listed are hanging shrugs which are a different variation that you can use in place of the barbell or dumbbell shrugs. Some people like training traps with shoulders while others like training their trap muscles with back, I have tried both variations but I for the most part have always enjoyed training traps with back.

When performing the hanging shrugs, you can either have your palms facing away from you or facing toward you, it is a personal preference, although rotating your hands either way will target your traps at a different angle, it may be best to try performing this exercise with both hand grips and see which way you prefer the best.

Start this exercise out with a shoulder-width grip hanging down with your arms at full length and slowly shrug body weight upwards not using your arms, just strictly use a shrugging motion. This exercise is a completely different variation to the typical shrugs that you may be used to, but when you perform this exercise right, and get used to performing them, they can be a very effective method.

The importance of combination moves

Combination moves can be a very effective way to train anybody part, especially if you are training for muscle size. When it comes to back training, any exercise that you do for back will involve other muscle groups. The only exercise in this program that would be considered an isolation move would be the hanging shrugs, when it comes to any of your typical rowing moves or chinning moves, they will all involve more than one muscle group at a time which is excellent for muscle stimulation as well as burning calories and speeding up your metabolism.

How often should you train back?

If you are new to weight training, I would suggest that for your first six months of training you stick to training each body-part once per week, once you have graduated to six months of training, you can increase your training sessions to twice a week per body part. This not only goes for back training, but any muscle group that you train.

What exercises are best for each individual back segment?

For this list of body weight back training exercises, I have a list below of each exercise noted with its typical muscle range that it will work.

  • Broomstick pull ups

This exercise is a rowing move, so it will typically work the overall thickness area of your back.

  • Wide grip chins

Wide grip chins will develop the width, or upper lateral muscles of your back.

  • Reverse grip chins

Reverse grip chins target your lower lateral muscles.

  • Hanging shrugs

Hanging shrugs develop the trapezoids (traps)


Back training never used to be one of my favorite muscle groups to train because they can take a lot of energy out of you, but after consistently training back and training in as efficient manner as possible, that is making the best use of my time with training, making sure that I train back with maximum intensity, I started to see decent results and soon back became one of my favorite muscles to work.

Once you get used to performing these exercises that I laid out in this article, you can experiment and come up with some different variations of your own and customize your own personal back training program.

After training back, I always make it a point to take in some protein immediately after a training session. I always like to rely on using Gold Standard 100% Whey protein powder with milk.

If you are interested in checking out a product review on Gold Standard 100% Whey protein powder, simply click on the link.

If you have any questions or concerns, please feel free to contact me or leave a comment in the box below.

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College football games today – how do they train?

College football

How do college football players train to get in shape during the off-season for their games? Is their way of training any different from any other fitness trainers? or do they have their own special training regimen that they do in order to prepare for their football season.

Today we are going to be taking an interesting look into college football games today and how do they train during their off-season? What is the life like of a pro football player in training and what type of training regimen do they put themselves through to get into shape when football season rolls around?

Basically it depends a lot on the football trainers style and what role he plays in the game, but for the majority of football trainers, their workout styles aren’t much different from anyone else’s. It is a quite versatile approach between free weights and machines, body weight training and endurance training.

Today we are going to look at some different versatile approaches that many football players incorporate into their training during their off-season, this can be a good time to look into exactly how they are training and how they benefit from it.

College football games today, has their style of training changed?

Many teams use a traditional schedule that can involve a player’s day off, either Sunday or Monday, and then engage in padded practices on Tuesday, Wednesday and Thursday and then a no-pads walk through on Friday.

Whether a team’s walk through is Thursday or Friday, the timing of post game days off can be a matter of preference. Some coaches prefer giving Sunday off, others Monday. Teams are finding different ways to help players recoup from the rigors of game day.

Currently college football players engage in rehab, massages and yoga, then they have a recovery day and stretch. Further recovery involves massage, hot tub, and cold tub which makes for excellent recovery for after the game.

Massages are also made a practice, a 30-minute massage, and then go for a run then finish off with a swim.

Many of the players do a pool workout and swim a lap and work on mobility and flexibility. This is a great way for recovery after a game. If you sit around you will have a tendency to be stiff and come Monday, the players can’t move and their joints hurt, but getting in the pool is relaxing and good for their recovery.

They also make an end-of-week schedule but practices on Sunday. They lift in the weight room first then have a short practice. There are no pads, helmets only. Basically there have been a few small changes, but for the most part the typical regimen of training tactics has remained the same.

They have taken days off after the games before but that is the last thing you want to do when your body is beat up and sore is sit there because that’s not a good practice. It is necessary to get the blood flowing throughout your muscles so they can recover.

They make it their aim to peak on game days, gradually come down on Sundays and Mondays and start going back up on Tuesday to peak on Wednesday, back down on Thursday and gradually back up on Friday leading into Saturday.

How do college football players typically train?

College football players typically have a good amount of lean body mass and a low percentage of body fat. Generally most any athlete has the goal to be as lean as possible.

So, how do college football players build such impressive physiques? Football players train with short bursts of intense exercise followed by a rest period of almost 5 times as long as the work. The body’s response to that type of work-to-rest ratio results in a definite increase in lean muscle mass, a decrease in body fat, a lower heart rate, and increased cardiovascular health.

These are results that I think the majority of us are all looking for whether we are athletes or not.

Is their way of training any different from any other fitness trainers?

Training approaches vary, there are different ways of training, there is a different training approach in accordance with what your physical fitness goals are. If a person’s goal is to lose weight, they are naturally going to have a different strategy for their training than someone who is interested in building muscle.

For the hard core strength seekers that are interested in building strength are naturally going to follow a different training approach than someone who is training for a marathon run.

A training program for a football player is going to be designed in a way that will develop their strength, increase speed and bolster up their cardiovascular system.

In the next section I will cover a basic training approach that a football player might use to develop their speed, strength, coordination and endurance.

A football players off-season dedication

Here is a rundown of the five basic moves that college football players incorporate in their training to prepare themselves for their game season.

  • Wind sprints

Playing football requires quick bursts of effort for about 6-10 seconds followed by 30 seconds of recovery time. Wind sprints effectively train football players, but they also help you burn fat because the benefits of the high intensity exercise keep the heart elevated and metabolism up during resting periods.

  • Power cleans

Power cleans are essential power developing exercise for a football player. This exercise trains all the basic movers of your body. Power cleans also build explosion and athleticism. Power cleans also boost your heart rate and metabolism helping you burn calories and fat. Use a barbell with moderate weight.

  • Plate pushes

The plate push is an exercise that boosts your heart rate and intensity level in your workout. Simply take an Olympic plate or bumper plate (bumper plates work best) and set it on the floor in an open area where you have at least 10 yards to work with. Position yourself in the bear crawl on all fours behind the plate. Put your hands behind the plate and push it across the floor. Be sure to stay low and drive your knees with power. Push the plate across the floor without stopping for 10 yards. If you are struggling with friction on the floor or are on a surface that you do not want to scratch or mark up, you can use a towel underneath the plate to reduce the friction.

  • Bear crawls

Bear crawls are a full body exercise that focuses on developing your motor control. A bear crawl might be used by a college football coach as an intense conditioning tactic or even for disciplinary measures.

  • Push press

A push press is simply an overhead press with a barbell aided by a ¼ to ½ squat jump.


There are various styles of training, for each goal, there’s a specific style of training that caters to what each individual is trying to accomplish. I personally have never played football but I have always found it interesting to know how football players train, professional or college.

It is understandable that a football player will need to build their strength, especially depending on what position they play. But I think that no matter what position a football player is in, they need to develop their speed and endurance.

The training program outlined above is a good challenge and will accomplish your fitness goals no matter what aspect you are looking to accomplish. Whether it’s strength, speed, agility or endurance.

For the average person that’s reading this article may not be interested in training to get in shape for football, but if you are interested in building muscle, strength, endurance and maybe even some speed, this can be a great idea to develop your own personal training program.

Always remember that when taking on a training program of a high intensity nature such as the training exercises outlined above will allow you to do, you will need to take in an ample amount of healthy food to power you through an intense workout.

Along with a healthy diet, it may be of benefit to include supplementation for an additional boost to give you the protein for muscle and nutrients to give you the energy to power through a difficult workout.

You can check out a great supplementation product that will help with increasing your energy and endurance to help power you through your workouts, simply click on the link below.

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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Weight training morning vs evening – which is best?

Cardio training at the gym

Are you a morning person? Do you get your best work done early in the morning? Or are you a night owl? Uncovering what can be the best time for you, weight training morning vs evening, engaging in you’re training during the time that is best for you will help with seeing better results.

I have always been the type of person that gets his workout in, later in the day, generally in the evening after my work for the day is done, but that doesn’t necessarily work the best for everyone.

Some people workout early in the morning because they have more energy and find it more exhilarating to get a good workout in, early in the day because it also helps them to be more productive throughout the rest of the day.

Not everyone is able to have the time in the morning to dedicate toward working out. But in this post I will be uncovering which is the best time of day for working out, morning or evening, or does it even matter.

Morning trainers

It has often been thought that people who train in the morning will have more energy to train, because earlier in the day they will have more energy which will give them a more enthusiastic training session because they are filled with fire.

Is this necessarily the case? Not everyone is a morning person and feels like popping out of bed at 5 or 6 in the morning to start doing a workout. Some people, after they get up in the morning they need to have time to get the kids off to school, drink their morning coffee and find a little motivation.

Evening trainers

For other people, training later in the day can be better because when having to work a regular nine-to-five job, you need to have some time in the morning to eat breakfast and drink your morning coffee and finally head out to work.

Once you have accomplished your daily tasks and finished your working day, it simply makes more sense to get your workout in later in the day, and not only that it can be a more sensible thing depending on what your schedule is, but it has been a proven fact that people are more flexible later in the day.

If you find yourself getting up in the morning with the intentions of working out and you don’t spend enough time stretching and warming up to limber yourself, there can be a better chance of injury through a muscle pull or tear due to a lack of limberness early in the morning.

Exercise before eating

Is there a better chance of burning more calories through exercise before you eat breakfast? Not necessarily. No matter what the time is during the day you exercise, you will stand a pretty equal chance of burning the same amount of calories through exercise, whether it is early or late in the day or if it is before eating or after eating.

Sense of commitment

Working out first thing in the morning doesn’t mean that you are more committed to getting into better shape, losing weight or building bigger muscle. Working out earlier in the day simply means that is the time that works better for you or you’re training schedule.

The important thing is that you create for yourself a sense of commitment to fully engage yourself in you’re training and strive to do your best and to receive the best results that you can create for yourself.

A good and healthy sense of commitment doesn’t come neatly packaged up in a morning workout or evening workout, a sense of commitment is like a mental program that you sign and date as to seeing a specific set of results that you plan on accomplishing within a set period.

Or to give you another idea what this documentation form can come as, is a written goal for your accomplishments highlighted with detailed information as to when you want to have your goals achieved and exactly how you plan on achieving those goals.


I don’t think that it really matters a lot what time of day you work out, whether it is first thing in the morning, or it is at the end of the day. It all basically depends on what your personal preference is, your schedule and other various factors that might come into play.

The most important thing is that you have a training schedule you stick with and don’t give up on you’re training because it is a very important aspect of the day.

As far as how many calories you can burn in a training session doesn’t depend so much on what time of the day you are training, it depends on various other aspects as to what type of training program you are doing.

If your goal is to lose more weight or simply get into better shape, you will have much better results following a training program of lighter weights and higher reps with less rest between sets followed by a cardio training program.

Following a training program like this early in the morning or later in the day will carry the same benefits no matter what time of the day you perform it. The results you receive from the program are not the outcome because of what time of day you performed it, it is because you performed you’re training routine with a strong sense of commitment.

Eating a healthy diet and taking in a proper form of supplementation will have a much better effect on the results you receive from you’re training than what time of day you perform your workout in.

To get a good sense of supplementation that can increase your results, click on the link below for a review on supplementation.

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. Be sure to leave a comment in the box because I always love to hear from my readers.


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Full bodyweight training – for better muscle endurance

Woman jumping rope

Do you have a difficult time making it to the gym to get your workout in? Or maybe you would like to find a way to work out that can increase the calories that you burn during your workout. Whichever is the case, you can get your workout in and burn more calories and not even have to go to the gym.

Today we will be talking about full body weight training for better muscle endurance and how this can be accomplished either in the gym or at home and we will be discussing the advantages of body weight training and how this can burn more calories while incorporating more muscle groups at the same time.

The advantages of body weight training is this will include more muscle groups working at the same time which will increase your productivity time as well as calories burned which will increase the benefits that you derive from your work out as well as weight loss.

Training for better muscle endurance:

How does body weight training increase your muscle endurance? Because body weight workouts can usually include higher repetitions than traditional resistance training, you receive the benefit of building muscular endurance. There’s a big difference between the ability to do a one-rep-max bench press and your ability to do 25 push ups, but they are both important for improving your fitness and strength.

Body weight workouts offer you the opportunity to train muscular endurance, as well as cardiovascular endurance. Because you have the ability to vary your intensity intervals, such as working out for shorter duration to long duration and increasing your repetitions per set and decreasing your rest periods.

Remember that engaging in body weight training doesn’t necessarily mean indoor training at the gym or at home, there are many other areas that we can engage in when it comes to body weight exercises.

Walking, climbing, hiking, and running are all body weight workouts. “cardio” doesn’t have to mean endless miles in the gym, it can mean engaging in your favorite outdoor activity a few times each week, and even switching them up with the farmers’ walk and obstacles.

In the gym:

Training at the gym there is a large plethora of exercises to keep a person training with max intensity without ever growing tired of finding something new and exciting to do. Aside from the typical indoor gym training like going for one-hundred laps on the treadmill, there is a few others you can add to your training agenda.

  • Deep knee bends
  • Lunges
  • Single leg calf raises
  • Sit-ups
  • Crunches
  • Leg raises
  • Pushups
  • Bench dips
  • Bar dips
  • Farmer’s walk

The list can go on, I tell you what, if you have any personal favorites that are not included in this list, please feel free to contribute in the comments section.

At home:

At home training is a great way to take advantage of body weight training because everyone is not always able to make it to a gym to workout and it is easier to establish a training program if you can do it in the comfort of your own home.

Especially with everything that is going on these days with the covid-19 nearly makes it impossible to go and work out at a gym. So your next step to Implement a favorable situation for working out is to train at home and not everybody has the equipment at home, so what better way to engage in training than with body weight training.

Burn more calories:

It should be a known fact that when you engage in body weight training, it can burn more calories because you are engaging your entire body and you are working more than just one muscle group at a time, so it only stands to reason that whatever type of training regimen you engage in, body weight training is a great way to go.

The higher the intensity, the more calories you burn and the more endurance you will develop. Swimming is an excellent activity to engage in for developing endurance. Increasing your stamina will do amazing things for your swimming. With increased endurance, you will be able to swim faster and for longer periods of time.

-A tip on increasing your endurance for swimming-

When incorporating strength training into your program, this will help you with utilizing the different muscle groups to power your swimming capacity. By working on your arms, back, core, and legs in the gym, you are strengthening them so that you can inflict more stress on your body without fatiguing too quickly.

This means longer pool time without getting too tired, and you should see improvements with your overall swimming performance.Convertkit, promotional

Increase your productivity:

It is also a great idea to engage in body weight training for muscle endurance because there are various things that you can incorporate to increase the endurance training aspect when you use body weight exercises.

One idea that you can incorporate are super sets, super setting body weight exercises is a great way to incorporate the aspect of endurance training into your program for muscle endurance.

Another way to incorporate muscle endurance into your program and prompting your training to be more productive is to reduce the amount of rest time between sets. If you spend less time sitting on the bench resting between exercises, this will dramatically increase your physical endurance and recovery time.

The better physically fit you are, the stronger your heart capacity, the longer you will be able to train, the better your metabolism and the faster you will be able to burn calories.


The door is virtually wide open to all the exercises and physical activities that you can engage in to develop better endurance.

Just to grab a few more ideas to get your creative juices flowing, climbing is a great way to build endurance and strength. I’m sure not everyone reading this is ready to go out and start scaling a mountain side.

Muscular endurance and strength of the arms and shoulders are beneficial for climbing. Research show’s that success in climbing performance is best explained by people who have good development of the arms, shoulders and forearms, rather than characteristics such as height and weight.

But not only strength is a determining factor whether you will be a good climber or not, endurance is a very big part of being a successful climber. Maybe everyone doesn’t want to be a climber, but scaling a wall can be an all new exciting way for developing endurance, especially if climbing is something new to you.

Another great way to build endurance is swimming. Swimming involves the entire body and especially swimming for distances can greatly improve your cardiovascular health and endurance.

I hope that I have given you something new and exciting to take away from this. Endurance training and body weight training don’t always need to be confined to only indoors, there is a wide spectrum of ideas that can take you outside and away from your everyday life, many of these activities can be spent with friends or family who have the same goals in mind.

Often it can be a good idea to supplement your diet with a good pre-workout plan. Take a look at a review I have about pre-workout supplements and decide for yourself.

I always enjoy hearing comments from my readers, so if you have any favorite ways of giving your endurance a good training, please feel free to leave them in the comments section below.

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