Rear shoulder exercises-are your rear deltoids lagging?

Sculpting a set of well muscled shoulders can not only take a lot of work  but paying attention to detail is equally important, it would be easy for a beginner too weight training to throw together some exercises for shoulders and use them diligently and train hard and expect to get good results.

It is a good possibility that they would get some good results, especially if they are new to training because anyone who first starts weight training always gets muscle growth at first until after the muscles adapt to the training, then the results will slow down a bit.

Today I am going to be talking about creating a balanced shoulder training routine, many people just do what comes natural and rep away with set after set of shoulder presses and side lateral’s, but if you don’t put a whole lot of thought behind how you structure your shoulder training routine, you can end up with lagging body parts.

Quite often the rear deltoid’s will start lagging behind, then you will need to structure a routine that has more emphasis on rear shoulder exercises, so if your rear deltoid’s are lagging, then that’s what you will need to concentrate on.

Creating balance

There are three head’s that make up the shoulder, the front (anterior head) the side (medial head) and the rear (posterior head) and it is necessary to train all three head’s of the shoulder so that you can get good balance to the development of your shoulders, or another way to put it is good symmetry.

It’s a common mistake made by not only beginners too weight training but it can be something that even experienced weight trainers can make is to spend too much time on doing their favorite exercises and slack off on the areas that they need more work on.

An important point that I would like to make is I generally tell people that they should do their compound exercises at the beginning of their training routine which is true.

Doing compound exercises first in your workout is important because they involve more than one muscle at a time and naturally take more energy to perform, but if you have a lagging body part like the rear deltoid it would be a good idea to do your rear deltoid training at the beginning of your workout.

If your rear deltoid’s are lagging behind, it would not only be a good idea to do them first but also perform a couple of exercises for them, at least until you can get them symmetrical with the rest of your shoulders.

Balanced shoulder training plan

To create balanced shoulders you will need to have a training program that incorporates exercises to train each head of the shoulder. Certain exercises work individual heads and some exercises work a combination of different heads.

The front head of the shoulder gets worked through doing over head pressing movements such as military presses, behind the neck presses, dumbbell presses as well as other exercises like front laterals.

Front laterals are an isolation move so they just work the front head of the shoulder, the over head pressing movements will work the front and side heads of the shoulder, you will also get some indirect work to the front head of the shoulder through doing moves such as the bench press.

When it comes to the rear head of the shoulder (posterior head) there is only one basic exercises and that is the rear laterals, there are other rear delt exercises but less commonly used, but if your rear delts are not coming through in development with the rest of your shoulder development, it may be a good idea to include some of these less common exercises.

Exercises for the rear deltoid’s

Common exercises that develop the front head of the shoulder would include military presses, the press behind the neck, dumbbell presses, Arnold presses, Smith machine presses and different variations of the front laterals which could include front laterals simultaneously or alternatively or with cables.

Exercises for the side head of the shoulder would be side laterals with dumbbells simultaneously or one arm at a time, side laterals with cables and shoulder width grip upright rows, narrow grip upright rows put more emphasis on your trap muscles, on that note, some people train traps along with shoulders.

Its good to switch your training program around so that your workouts are not always the same, train shoulders with traps for a while and later on you can train shoulders with back,

Rear shoulder exercises would include rear laterals with dumbbells, rear laterals with cables, for other ways to target your rear delta some gyms have a weight machine that simulates the rear lateral movement, another way is to use the pec-deck machine but sit so that you are facing the back of the seat, put your elbows on the arm pads and stimulate the rear laterals.

Train with conviction

If you want to see good results with your shoulder training, you need to train hard and be patient, good gains don’t come over night, set up your training routine with exercises that will promote a balanced plan of attack so that you target all head’s of the shoulder.

Another thing that can help you with training with conviction and getting your sights set on where you want to be with your training is to seek out guidance from other knowledgeable people in your gym such as staff or even personal trainers.

Never be afraid to ask questions on how to bring out weak body parts or even how to perform a specific exercise that you’re not familiar with.


I hope that you have taken something away from this, it is hard work building a physique that others would be envious of and you can do it if you put your mind to it, it just takes patience and perseverance to achieve your goals.

Keep a training program with various exercises that will target each individual head, keep your training program fresh so that you are not always doing the same exercises and in the same order all the time.

Take in the proper nutrition it takes to build lean muscle and cut out the junk from your diet that will only contribute to fat, get plenty of sleep, at least 8 hours a night, it’s during your rest while you are sleeping is when your muscles do the majority of their growing and take in some good supplementation that will enhance your gains.

If you are interested in supplementation for improved performance and muscle mass, check out my review and click on the link.

If you have any questions or comments, please feel free to leave them in the box below and I wish you the best of luck with your journey into building a more muscled physique, keep those muscles pumped and train like a superhero.

Bowflex PR1000 workouts-home gym review

Bowflex for home gym weight training.

Working out with resistance weight machines is a common way for people to build muscle, build endurance, more strength and all around general muscle tone, but not everyone is into working out at the gym or paying a high yearly membership fee.

Many people these days are getting into weight training at home, because it’s a good way to get away from the crowded rat race at gym’s and without having to wait in line for weight machines and you can do it all in the privacy and comfort of your own home.

Today I am going to be talking about a weight machine that is good for in-home training that will be sure to tone and tighten your muscles in no time in this bowflex PR 1000 workouts home gym review.

This product review is an endorsement for Amazon, if you click on the affiliate link and purchase a product, I will receive a small commission but at no additional cost to you.

Bowflex PR1000

The bowflex PR 1000 is great for your in-home gym needs, it is great for firming and toning muscles plus aerobic activity type workouts, but it isn’t the greatest idea when it comes to building muscle size and strength. It comes with a 210 pound weight stack which isn’t really a whole lot when it comes to building muscle size or strength.

The bowflex PR 1000 is pretty easy to use, and you can perform quite a few exercises with this. even though the bowflex PR 1000 is not your ideal machine for building muscle size and strength, it is good for rehab purposes.

It has been an ideal machine for me because it is easy on the lower back, since I have been dealing with back issues for the past 27 years, a weight machine like this comes in handy for me because it is easy on the lower back and good for all around rehab purposes.

Great for toning

The bowflex weight machine is not the best choice when it comes to weight training machines for a bodybuilder but it is great for firming and tonning your muscles for in-home users.

The bowflex PR 1000 will give you 30 exercises that you can use for training your entire body. the power rod system that bowflex training gives you is a smooth easy feeling similar to training with free weights but much safer.

This machine gives great resistance pushing or pulling, it will target any muscle group. The bowflex PR 1000 comes with different settings, first there is the upper setting, the middle setting and lowering pully setting.

The upper pulley setting will focus more on your shoulders and back muscles, mid level will allow you to focus on pressing movements for your chest and the lower pully will allow you to do resistance training for your legs.

With the many great exercises that you can perform with the bowflex PR 1000 are all great for firming and toning your muscles.


* Length 84″

* Height 81″

* width 38″


* Machine warranty is for one year

* Rods 5 years

* Parts 60 days

* the warranty applies for any material or craftsmanship defects, does not apply to normal wear and tear.

Its price

Taking into consideration the bowflex PR 1000 is a great machine when it comes to all the exercises that it packs into this machine but it also comes with a great low price, the bowflex might have some complaints about it but all in general it is a very good training machine for cardio and toning.


The pros for the bowflex PR 1000 is you can do a good number of exercises on this machine, thirty in all.

Constructed with good durability for many hours of use.

It comes with a real reasonable price tag.


The bowflex PR 1000 only comes with a 210 pound weight stack which makes it difficult for much muscle size and strength training.

Right for you

So the next big question, is the bowflex PR 1000 weight machine right for you? it is all dependent on what your goals are, if you are into firming and toning your muscles and overall looking to get into better shape than it is a great machine for you.

If your quest is to build larger and stronger muscle size then it probably isn’t the best choice, it’s 210 pounds weight stack which isn’t that much of a deal for some people but for those that can lift a good amount of weight it may not be your best choice when it comes to building size and strength.

The bowflex PR 1000 is great for rehab, for example if you have a lower back issue, it is real easy on your back, with the smooth glide that you get from the power rod system will give you a comfortable workout and much ease of use for your back.


I hope that you have come away with something beneficial from this review, it is in my best interest to give you the lowdown on the ins and outs on products so that you can make a more informed decision as to a products dependability and durability and if it’s the right thing for your goals.

The bowflex PR 1000 in all is a pretty good weight machine for home gym use, it’s good for firming and toning your muscles and good for all-around cardio workouts and it is a good weight training machine if you have lower back issues.

If you purchase this weight machine, make sure that you are serious about using it and sticking with it so that you can get as much benefit out of it as you can, because no matter how good a review is on a product, your purchase isn’t going to benefit you if you don’t get any use out of it.

For best results, train at least three times per week targeting each muscle and try t workout for at least twenty minutes. It’s also important to follow a healthy diet so that you can get the best results from your training.

Read moreBowflex PR1000 workouts-home gym review

Training with a purpose-weight training with purpose in mind

Changing plates, weight training.

If you are going to put some energy into a weight training program, it is a good idea to have a general purpose in mind behind what your goals are and where you are headed, the question is are you headed in the direction of adding muscle to your frame or is it weight that you are trying to lose or are you just simply interested in firming and toning your muscles.

Today I am going to talk about weight training with a purpose and what you’re weight training in mind is going to accomplish.

Many people when they go to the gym they just kind of poke along and don’t really have any specific action in mind, they just move from one exercise to another without putting a whole lot of energy or what it seems like thought into what they are doing.

But if you are going to have some general purpose in mind behind your weight training you need to put some motion behind a muscle.

What is your mission

First of all if you are going to have a mission when it comes to your weight training you should have some kind of training program as well as a journal or a training log to keep record of all the exercises that you are doing, how many sets, how many reps, how much weight and how much time you put into your workout each day.

It is important that you keep a  training log so that you can keep record of everything that you do in your workouts each time you go to the gym so that you have a general purpose in mind behind what you are doing in the training room.

Train with energy 

Many people that enter into the doorway of the gym, as soon as they hit the training room and are ready to start working out it seems as though they don’t really have any motive behind what they are doing, they just go from one weight station to the next and don’t really put a lot of energy into what they are doing.

I realize that sometimes it can tend to be a little difficult to go to the gym and start training when you have a lot of things on your mind, like work and family matters, but when you enter the gym you should make some kind of commitment to bettering yourself.

just remember that when you made the decision to take up some type of training program whether it be building muscle or losing weight or simply to firm and tone your muscles, you have made that dedication to yourself to improving your health, how you look and how you feel.


Another common problem that keeps a person from training with purpose that just simply does nothing but distracts a person when they should be training hard and concentrating on what they’re doing is bringing their cell phones into the gym.

As soon as you enter into the gym your mind and muscles should become one, it takes a lot of concentration and thought process while you are training to put your mind into your muscle so that you can make the most from your hard work.

When it comes to your health, your fitness and your goals, you need to put emphasis behind what you are doing and not allow yourself to be distracted by things such as who is emailing you or what is going on behind the social scenes.

Train with a partner 

This is a real good way to make sure that you are sticking with your plans for weight training and that you give it your all is to train with a partner. when it comes to training with someone, if you have a training partner who is motivated and stands behind you 100% so that they can give you a boost to move forward and keep pushing as hard as you possibly can, you will see much better results.

Sometimes that’s all it takes is just a little extra motivation to help move the person forward so that they can achieve the goals that they are interested in, so if you are someone who has a difficult time staying motivated when you go to the gym and giving it your all, it just might be the best idea for you to have a training partner, someone who can give you that extra little push every time you do a set.


I hope that I have shed a little light on giving you some ideas behind training with a purpose so that you can make the best of the time that you spend in the gym training and achieve your goals sooner than you realized possible.

I understand that it can be difficult to leave personal problems behind or distractions like your cell phone, but to have just that little bit of time that you dedicate to training can really help you make better strides when it comes to achieving your goals and seeing your accomplishments really pay off.

These positive effects that you see from training from day today can have a profound effect on the way you feel about yourself, so it is necessary to tune in to your training and make the most of the time and energy you put into it every time you go to the gym.

For further motivation you can always rely on other people at the gym or the gym staff, they are always ready to help you if you need any encouragement or maybe simply just a spot with your bench press.

I am going to leave you with one final note and that is to always pursue your dreams with enthusiasm, you will thank yourself later for spending a little bit of extra time dedicated to making an accomplishment in improving your physique which therefore will also have its benefits on how you feel about yourself.

If you are interested in supplementation for muscle gain or weight loss, check out this review and click on the link.

If you have any questions or comments, please feel free to leave them below. 

How to stick to your weight loss goals-even when discouragement hits you

Idea, plan, action.

Losing weight can be a difficult to to get through, and even when you think that you are finally starting to get somewhere with your weight loss goals then that dreaded plateau can tend to creep in and give you nothing but discouragement.

But don’t despair, their are many people that are facing the same issues as you. The drug market is flooded with an endless supply of weight loss pills and most of them do little if anything.

Today I am going to be talking about weight loss, weight loss goals and how many people are facing discouragement, but in this post I am going to cover how to stick to your weight loss goals even when discouragement hits you.

Today’s age

I’m sure you have noticed that in today’s day and age the food we eat is getting to have higher and higher fat content and with everyone being in such a big hurry to live their lives between work and school as well as house chores and family, not many people are spending much time on paying attention to their health and their diet.

Long ago are the years when the man would go out and work to support his family and the wife would be at home taking care of house hold duties and cooking and have a nice hot home cooked meal ready for when her husband gets home from work and the kids get home from school.

But in today’s day and age one income just doesn’t cut it to support a family of three or more. Now that leaves today’s families with both parents having to work and with the hustle and bustle of so many things going on in people’s lives it doesn’t leave much time for anything else.

You can do it

Being so busy with everything in life between work and our own personal lives it can be difficult to spend much time worrying about eating healthy much less having an effective diet plan that is seeing us through to achieving our weight loss goals but don’t despair.

There are different ways that you can cook healthy meals with little effort while you spend the majority of your day away from home. Simply using a crock pot can make your life much easier all while cooking a healthy meal.

There are products on the market that are designed with that idea in mind of making meals simpler and healthier with people like you in mind because they know it can be difficult to juggle work and family and still cook healthy, but just because you eat healthy doesn’t necessarily mean that the pounds are coming of any easier.

Another plateau

Oh no, you have been trying real hard to lose those extra pounds, you took the time to go out and buy one of those crock pots and you have been real faithful sticking right to using every day so you could have enough time to cook a nice healthy home cooked meal and you have been watching your calorie intake but it’s been another two weeks and you still haven’t lost anymore weight.

You have hit another one of those dreaded plateaus, but you complain that the last weight loss stretch you had you only lost one pound, how could it get anymore discouraging than that?

What about cardio?

You what? you just heard me mention cardio? you ask, how am I supposed to fit cardio into my already busy schedule?

I know, I already talked you into buying that crock pot so that you can eat healthy with less time spent cooking because of your already busy schedule, now I’m trying to talk you out of more time to exercise when you are already out of time and energy from everything else that has already consumed your day.

You would be surprised to know that how little time you really need to spend each day exercising and just that little bit of exercise like taking a brisk walk with your spouse for just a half an hour can really accomplish a lot when it comes to weight loss and helping you feel better.

Things to leave out

We have all heard about you are what you eat and that’s true, if you put too much of the wrong stuff in your diet, all it will do is sabotage your diet if you’re not careful.

That’s not to say that you can’t have a little cheat meal here and there, but it’s a lot of these extra little things like soda, sodium filled foods like canned soup and canned vegetables as well as too much bread, many people have a weakness with bread but it’s one of those things that can really effect your diet with too much of it.

Ideally you should keep your bread intake to no more than one slice a day, try to avoid sodium as much as possible, if you have the willpower and with the help of reading food labels, if you have the time for that, try to cut sodium out of your diet all together.

What to put into your diet

It’s important to try to keep your diet as lean as possible and avoid things that have to much sugar, even too many carbohydrates in your diet can make losing weight almost impossible.

Its also important to take in plenty of protein, and the best sources of protein is white meat as well as nuts, legumes and poultry.

Try not to consume too much red meat which can tend to be much higher in fat, I know, it tastes so good, just try not to over do it.


I hope that I have helped you to uncover some helpful gems in weight loss, it all starts with you and what your goals are and how bad you want to lose weight, but with a little will power and the desire to stick to it, you can do it, you just need a little time to get through it, but it’s definitely worth the effort.

One final tip is when it comes to supplementation, it’s important to keep your protein levels higher and keep your carbs low, but with the aid of protein powder supplements can really help you with your weight loss goals much better than many of those diet pills on the market.

If you are interested in supplementation through protein powder, check out this review and click on this link.

If you have any questions or comments, please feel free to leave them below.

Lifting safety tips-important training tips for safe lifting

People of any age can get into weight training as long as they adhere to safe training principles, when followed properly, weight training can be beneficial for a healthier and more prosperous lifestyle. Weather if you are young and you feel like you can take on the world, or if you have a quite a few years under your belt, it is never too late or too early to become educated on safety in the training room.

Today i am going to be covering a subject that many people think that they don’t need to spend anytime becoming familiar with because they probably figure they have everything under control and are never going to get injured but an accident can happen in the blink of an eye and it can happen to anyone, so today i will be covering lifting safety tips and practicing important training tips for safe lifting.

who’s at more risk?

One could argue that someone who is a little more up in years should exercise more caution when lifting weights because of more of an aged weaker bone structure and being more prone to injury, and that is true, i believe that you are never too old to start weight training or taking part in some type of structured workout program, but the up in age or the elderly do need to be careful with how much they try to lift or not try to overdue it, or maybe even because of an underlying heart condition.

It isn’t just the people who may be a little more up in years but people of any age can suffer an injury or pulled muscle if they are not trained in proper form or exercise a little caution, actually i would consider younger people as being at more of a risk of injury because they usually come across as being bent on proving themselves or thinking that they could never get injured, i know what it;s like, i used to be that age, i used to think i was a regular ole super hero.

It’s all a part of being young and feeling like you are on top of the world, but it’s at an age like this is when ones way of thinking can get them in trouble.

When i was in my late teens i had big dreams of getting huge and ripped, i would lift seven days a week and always try to lift as heavy as i could, usually trying for max lifts and never giving myself a proper warm up, i would start out cold and jump right into lifting the heavy weights without giving it much thought, but then it came to a screeching halt when i threw my back out when i was 22 years old, to this day 27 years later my lower back has always been a weak link.

So if you are thinking about getting into a weight training program, lifting hard and heavy and getting big muscles but not giving much thought about about safety or giving your muscles a good warm up, take it from me, someone who has been through the pain of muscle injuries and setbacks because of not heeding the advice of others on spending just a little bit of time warming yourself up first, if you spend that little bit of extra time warming up, you will be glad you did.

The importance of stretching

I’m sure it is commonly thought that the only people who do stretching exercises are gymnasts and runners, but this is very untrue, stretching is important  for anyone who is into any kind of physical fitness regimen young or old, fit or unfit, it doesn’t even matter if you are not into any specific training program, if you take a person who doesn’t even exercise or give their fitness level any concern, they should still do some kind of stretching every day.

Stretching keeps the muscles and all the ligaments flexible, healthy and strong and that flexibility is needed to maintain a healthy range of motion in the joints, without stretching to maintain flexibility, muscles can tend to shorten and become tight, then when you depend on your muscles for any kind of activity you will find that they are weak and unable to extend to any full range of motion, this will put you at risk of joint pain, victim to strains and muscle damage.

Keeping up with a regular stretching program will keep your muscles and ligaments in good health and less likely to incur injuries that can set you back in achieving your goals.

Importance of cardio

If your endeavor is to engage into a weight training program, it would be a good idea to have some type of cardio training that you should perform before you begin the weight training session of your training program, as this will warm up your muscles and get the blood flowing.

But then it all depends on what your fitness goals are, doing cardio first before you hit the weights is good if your goal is to burn fat and lose weight because after you have performed cardio your heart rate will be elevated, so when you move onto weight training your heart rate will already be elevated so you will continue to burn calories at a faster rate than if you just did weight training alone.

This is all in good theory for a weight loss regimen with cardio and weight training but it’s also in good theory and holds very true when it comes to keeping safe and protecting your muscles and ligaments in preventing muscle tears and strains.

On the other end of the scope, if your goal is to build muscle you are going to be more likely to do your weight training first before the cardio, the reason why this makes sense is that you are naturally going to have more energy for the weight training so that you can build some large muscles.

Your anaerobic system that gives you the energy to get through your weight training will not be as efficient as your aerobic system so your glycogen stores will be depleted much faster, so this is saying that you will start burning fat faster when it comes time for your cardio training session.

This picture i just painted is basically describing the importance of cardio in your training program, whether it be before or after your workout, all dependent upon what your training goals are, but this cardio plays a role in warming your muscles for prevention of injury.

If you are performing your cardio after your weight training then you would still be putting your muscles at risk of injury, but this is where stretching comes in as well as your first few sets of weight training should be with lighter weights and higher reps to prep your muscles for the heavier lifting.

Basic safety tips

Safety in the gym is as important for others as it is for yourself, if you are in the middle of lifting a weight don’t find yourself distracted by looking around and not paying attention to what you are doing, it is simple little things like this that can cause minor muscle pulls.

Always be mindful of others in the gym and don’t be yelling and causing distractions that can be putting others in danger of harm or injury to themselves.

Always remember safety when you are training and if you think that you may need a spotter, then follow through with your gut instinct because it is better to be safe than sorry. Another safety precaution, especially when lifting heavy is to always make sure that you have collars on the barbells good and snug, it’s a sure injury if you are squatting or benching away and a plate slides off the end of the barbell.

When doing heavy squats or dead lifts always make sure that you use proper lifting gear like a weight belt for back support and knee wraps for added protection for the knees, it’s also a good idea to use chalk on your hands for lifts like the dead lifts and barbell shrugs for added grip as well as wrist straps come in handy when performing lifts where the barbell may become too difficult to hold onto.

Try not going to the gym when you have a cold, gym equipment can become a breeding ground for cold germs, this doesn’t fit into gym safety and injury prevention but it’s simply showing common courtesy for others in the gym.


It’s important to remember the basics of training but it’s also important to remember safety when it comes to your weight training, i’m not trying to come off like grandma preaching about safety but you owe it to yourself to stay healthy and avoid injuries and muscle strains as much as possible.

If you are serious about your training and want to see as much positive results as possible and succeed with your goals, then be sure to heed any safety precautions and exercise care when it comes to hoisting heavy weights, remember results will not come over night, it takes time and patience to sculpt the body of a greek god.

Safe training principles are not only for people that may be getting a little up in years or for those that have bad backs or any other physical limitation, but safe training principles are also important for those who are younger and think that they don’t have to worry about injuries because they think that they are above and beyond injury like “that could never happen to me” but think again.

If you are interested in supplementation for muscle gain or weight loss, click on this link.

If you are interested in muscle stimulation due to pain or  sore muscles, click on this link.

If you have any questions or comments, please feel free to leave them below.

Get big shoulders fast-with these muscle building exercises

It’s always impressive to watch these massively muscled guys pounding out reps with over head presses with mammoth sized weights, or cranking out unending reps of side laterals, but just how much work really goes into building a set of deltoids that are the size of bowling balls?

First of all were going to look into what exercises it takes to build a set of deltoids of this caliber, what kind of set and rep scheme is used, just how frequently they should be trained and the importance of keeping your training program fresh.

Today I will be covering some important information on how to get big shoulders fast with these muscle building exercises that I am about to reveal as well as other important factors that you should be aware of if building hulking shoulders is what you desire.

How the shoulder is designed

when it comes to how the shoulder is designed, first of all there is your front head of the shoulder which is called the anterior, second there is a side head of the shoulder which is called the medial, and third and final there is a rear head of the shoulder which is called the posterior.

What exercises build the most muscle

When it comes to training the front head of the shoulder which is referred to as the anterior head, you have overhead pressing movements such as the military presses, press behind the neck with the barbell, dumbbell presses, and front laterals.

Then you have the side head of the shoulder which is referred to the medial head, and for this head the typical exercises that work the best for building the medial head are side laterals and shoulder width grip upright rows with a barbell or shoulder width grip upright rows with dumbbells.

And then finally for the rear head of the deltoid which is referred to as the posterior head of the deltoid, typically the best exercise for developing the rear head of the shoulders would be rear laterals with dumbbells.

How many sets and reps

When it comes to how many sets and reps you should use, first of all there is the type of training that induces weight-loss, and for that system of training would be lower weights and higher reps such as 20 to 25 reps per set.

Then secondly would be for building strength, and for building strength the best rep system for that would be using heavier weights for lower reps such as 1 to 6 reps per set.

And then finally for what the basic idea of what this blog is about is to build muscle size and for that would typically be a moderate weight for midrange reps which would be the amount of reps that you can do between 8 to 12 reps per set.

As for the amount of sets that you should perform per body part I would suggest for a beginner to weight training which is between no training time to six months you should follow anywhere  between 3 to 5 sets per body part.

For an intermediate to a training which is anywhere is between six months to a year, I would suggest following between 6 to 10 sets per body part.

And for the advanced trainer which would be anywhere between one year of training on up, I would suggest following between 12 to 20 sets per body part.

Naturally larger muscle groups would get a higher amount of sets per body part than smaller muscle groups, for example larger muscle groups would be chest, back and thighs, smaller groups would include triceps, biceps, shoulders, calves and abs.

When training smaller muscle groups I would target them between 12 to 15 sets per body part, and when targeting larger muscle groups, I would target them between 15 to 20 sets per body part, I would follow this system of sets no matter if you are training with a higher Rep scheme to lose weight or if you are using a moderate rep scheme to build muscle or if you are using a lower rep scheme to build strength.

This should be a basic outline as to how many sets and reps you do for each body part, but for the jist of this blog and what I am talking about today is for building shoulders.

So for developing muscle size for your shoulders which are considered a smaller muscle group, if you are for example an intermediate trainer which is for six months to a year of training looking to develop muscle size to your shoulders, I would recommend 6 to 10 sets for shoulders and 10 to 12 reps per set.

How frequent should shoulders be trained

Typically for training shoulders, no matter if you are a beginner, intermediate or advanced trainer I would suggest training your shoulders two times a week.

Keeping your training program fresh

It is important to keep your training program fresh, and what I mean by this is not to continually do the same exercises over and over again from work out to work out, it is necessary to switch things around mix up your exercises and always keep your muscles guessing.

For example if one day you go in and work your shoulders first you start out with the military presses and then you move on to side laterals and then rear laterals and then you finish off with shoulder with grip upright rows, it would be a good idea to switch things around for your next workout so that you are not following the same thing all the time.

And then maybe the next time you go in to train shoulders, first of all instead of starting out with the military presses, instead you do dumbbell presses first, and then instead of doing shoulder width grip upright rows with a barbell this next time instead you can incorporate shoulder width grip upright rows with dumbbells.

And another important factor to look at also is when you should do combination moves for your shoulders, for these I would recommend doing them first in your training because they are working more than one muscle group at a time and they should be performed at the beginning of your workout when you have more energy.

And then after you have started your workout off with combination moves, follow up with isolation moves which would be side laterals and rear laterals .


If you have found this blog post on training shoulders, whether if you are a beginner trainer all the way to an advanced weight trainer, I hope that you have received some benefit from this. It is always in my best interest to help the reader to the best of my ability so that you can gain accurate knowledge to what is a most beneficial system of training to reach your goals most effectively.

And when building muscle it is always important to follow up your training with a healthy diet, one that is high in protein for building muscle and has an adequate amount of carbohydrates for energy, such as rice and potatoes are two excellent staples as well as fruits and vegetables.

If you are interested in supplementation for your muscle building goals, check out this product review on muscle building supplementation.

If you have any questions or comments, feel free to leave a comment in the box below.  

Endurance training workouts-enjoy getting into better shape

Everyone would love to get into better shape but not everyone has the enthusiasm for such a activity related schedule. Working out with any regimen can tend to be a lot of work and not everybody has the time or energy to stick into having a workout program.

Many people are not interested in working out at the gym they would rather do it in an atmosphere that is more comfortable to them. Gym life is not the only means to attaining your fitness goals, there are many other types of training that you can engage in that is not at the gym.

In today’s topic of discussion I will be talking about endurance training workouts and how you can enjoy getting into better shape, there are many means to outdoor activity you can engage in that doesn’t necessarily just need to be by yourself, many people enjoy getting into fitness activities with their friends and family.

So today I am going to cover some top fitness activities that you and your friends and your family can all engage in and get into better shape together without the stress of going to a gym.

The benefits of endurance training 

The type of training that I am going to talk about today can be referred to as cardio training or also known as endurance training, any type of cardiovascular fitness training that works your heart and lungs and is in general an all around good way to increase your chances of winning the weight loss battle.

Endurance training can take many forms, it can include jogging, running, swimming, biking, hiking or even canoeing, the choice is yours, it depends on where your interest lies, if you are into all or most of these activities or maybe others not on the list, then you should have plenty of ground to cover with good endurance training ideas.

Endurance training activities such as these don’t call for gym engagement for those of you who are not into training around strangers and having to wait for gym equipment, for example if you are into mountain getaways and love camping, you can get together with some friends for a mountain biking/camping trip.

Whatever type of interests that you have, you can most always find some form of endurance training activities that can be included as part of your mental escape from the daily grind. Whether if it’s a brisk walk by yourself to get away from everything, or as a group outing to the beach for an afternoon of swimming.

The benefits of endurance training can be many, but the focal point should be on its enjoyment for you, because if you find something that truly gives you enjoyment, it will be that much more likely that it will be something you will stick with and at the same time you will be increasing your endurance level which will help you get through your daily tasks that much easier.

Types of endurance training

The world would definitely be a boring place for sports enthusiasts and fitness junkies if there was only one type of physical fitness and endurance training, but that isn’t the case with a wide range of activities that a person can engage in. Variety has always been important, after all, they say it is the spice of life.

With a wide range of paths you can go when it comes to endurance training you should surely never get bored with living a life of physical fitness and fulfilling all your fitness goals. Some of these could include kayaking, rock climbing, surfing, maybe even cross country skiing just to name a few.

But for your more common ones would be jogging, biking and swimming, for these basic ways to engage in endurance training without having to pay an arm and a leg and without having to join a gym, you will find that you can get into a daily regimen of letting these types of endurance training work for you.

Remember that the type of training that I am talking about is anything that gets your heart rate going, improves your cardiovascular system, firms and tones the muscles and can increase your endurance level which will make other tasks throughout your day become easier.

And with this type of training it’s all about keeping your enthusiasm for exercise alive and keeping your workouts exciting especially if you engage in activities that you truly enjoy and do them in the company of friends and family, unless if your training time is much needed time spent away from everything. But if you enjoy working out in the privacy of your own home, there is always the option of home workout equipment.

Putting some fun back in your training

Have you given up on exercise because it just seems like it has become too much work or your not seeing the results that you had hoped for? has your past training regimen been something that never really sparked your interest or is it just something you did because you thought it felt right at the time and was so boring that it barely even passed the time?

Sometimes it just takes going through periods of trial and error before you actually find the right system that works best for you, but if you have made it through the trial and error period and haven’t given up on your fitness goals all together, then you have just won half the battle.

That is going to be the biggest part of any type of training that you go through or training program is keeping it exciting and engaging in some form of fitness that you truly enjoy and believe in.

For example a friend of yours coaxed you into joining a gym membership with him or her, they told you that you had to get in on the newest program there and that your going to love it, so you go along with their idea and you enjoy it for a while at first but then it starts to become a hassle and you never really liked the idea of a overly crowded gym in the first place, how long do you think you’re going to stick with it?

Its best to find a form of training that you know you are going to truly enjoy and it’s something that you have always felt passionate about and when you find something that you are passionate about their is a greater chance that it’s something that you are going to stick with.

Make your training a success

How do you know if the effort that you have been putting forth toward your training is a success or not? does your training make you feel alive with energy or does it just seem like a burden? if your training seems like a burden, you will never be able to stick with it long enough to actually see any real results.

Having a physical fitness program, one that you will actually see results from will definitely be something that you need to be into and something that you really need to enjoy thoroughly to really see any achievable results.

If you have been struggling for a long time to see the results you have been trying to achieve, you just might be following the wrong type of training program. you might need to search for a training program that fits your personality and things that you have of interest.

For example it is pretty apparent that if you enjoy going to the beach with friends, then that would be the perfect time to spend swimming and building up your endurance and cardiovascular system.

Or another example is if you have always enjoyed the outdoors and hiking, then that would be a perfect opportunity to get out and see the outdoors with friends and spend time hiking or jogging which are all perfect ways to build your endurance and enhance your cardiovascular system.

So if you have been struggling for sometime trying to find a program that fits your needs and your likes, then check into things that might interest you. if you are not into gym life, then stop going to the gym, make it something that you have an interest in whether it be camping, biking or just simply seeing the countryside.

I am sure that if you spend time exploring your options, you are bound to come up with a winning idea for an endurance training program and a real good success story that you can share with others later on about how you achieved your health related results.


I hope that you have taken away something beneficial from this blog post, maybe more of a clear vision on how to achieve your physical fitness goals, or how to take one of your favorite past times and turn it into winning formula for a new fitness training program.

If you can make your physical fitness and endurance training fun again, you have just won a big portion of the battle. in order to be successful in achieving any results in your physical fitness goals, it is necessary to have some type of program that you can not only enjoy but one that you will enthusiastically enjoy for years to come.

Once you have a physical fitness and endurance training program set up, it is also necessary to have an appropriate diet to help you in achieving your goals, whether if you are into building muscle or losing weight or just simply want to firm and tone your muscles and overall get into better shape.

If you are interested in supplementation for weight loss or muscle gain, then click on this link.

If you have any questions or comments, please feel free to leave them in the box.

Best TENS Muscle Stimulator-touch screen T12AB

T12AB Touchscreen muscle stimulator's.

It stands to reason that if you engage in physical activity on a regular basis, whether it be physical sports, weight training or even physically draining cardio, if you put your muscles through strenuous activity, they are going to get sore from time to time.

It doesn’t matter if you are in good shape or if you are new to exercise, it doesn’t even necessarily have to be muscle soreness from your training but it could be from a muscle pull that you may need some therapeutic relief from.

There are many fitness trainers today that can’t let muscle soreness or pulls slow them down so they turn to muscle simulators like the best TENS Muscle Stimulator touch screen T12AB by Healthmateforever.

Today I am going to take a look into the T12AB muscle stimulator and see just what this product has to offer and maybe I can help you in deciding if this is the right product for you in therapeutic relief.

T12AB Muscle Stimulator

The T12AB Muscle Stimulator is a very handy little device that temporarily relieves pain and is used for rehabilitation therapy. The T12AB is acknowledged by many chiropractors as a useful tool for relieving pain before making adjustments so that you can have a more pain free adjustment.

The TENS unit will temporarily manage pain while increasing your blood flow and strengthening the muscles which helps with involuntary muscle contractions thus amplifying your bodies healing ability. HealthmateForever has established a solid reputation in TENS and EMS.

Who is it designed for

The T12AB is designed for anyone who is suffering from muscle soreness due to over exertion from weight trainers to athletes to anyone who puts in a hard day at work.

Many practitioners use muscle simulators for pain management for their patients, that’s a plus for anyone who needs a practitioners care and needs a little pain relief before getting the care that they need, also a plus for the practitioner when it comes to return customers.

The T12AB’s features

The T12AB has a vast array of great features, other than the fact that you don’t need all those pain medications because the TENS unit T12AB Muscle Stimulator is used for rehabilitation therapy by many and has had a successful outcome in doing so.

The T12AB is also considered safe and effective and works fast, it serves for people who suffer from severe chronic pain and works well for people who experience pain in more areas than one.

The T12AB unit may be a little expensive but it has many great features to back that up, which is more than likely what separates popular mid range TENS units from premium models like the T12AB.

The T12AB has 2 outputs, it features a 10-80 minute timer. The T12AB has 10 intensity levels, but this does not mean that it has less power or that it is underpowered because it only has 10 intensity levels, this simply means that instead of being able to make small increaments, you can only make large increaments.

The T12AB has a large screen, roughly 90% of it’s screen with touch screen operation and the screen is back lit which makes for easy viewing in any circumstance. Another great option is it has a locking screen so you don’t have to worry about losing settings if you accidently bump one of the buttons or if your dog gets ahold of it, lol.

The T12AB has 40 pre-programmed settings for different muscle groups as well as programming for different types of pain and levels of pain. The T12AB also will show an image suggestion for target areas next to their own program number.

What comes in the package

*The T12AB package contains six pads with three different designs.

*It comes with all the wiring included and has a rechargeable battery with a USB wall adapter.

*Instruction manual.

*Touch pen.

*Lifetime warranty.

The pros

The T12AB  is safe, works fast and is effective, as well as many great features that make this muscle stimulator stand out as a top of the line product from popular mid-range TENS units.

Safe and effective with FDA cleared class II OTC and limited life time warranty.

The cons

The price is a little high but the features on the T12AB make up for that.

The dual isolated channel output is the main drawback to the T12AB but you can run two simultaneous programs on different parts of your body, you can also adjust them for different current intensities.



It can be a real disappointment when you are training hard and shooting for those goals that you have been trying to accomplish and then an injury or pulled muscle  comes from out of nowhere, but it’s not the end of the world.

Many people have rehabilitated injuries with the aid of the T12AB muscle stimulator with much success and if you are unfortunate enough to have suffered a downfall in your training, taking advantage of the T12AB could be a godsend for you.

The pain or injury that you might be suffering from doesn’t only need to come from weight training or sports, it could be from something that happened on the job, but even if so, whatever brought on the pain on can quickly be alleviated from the therapeutic use of the T12AB TENS unit muscle stimulator.

Even practitioners such as chiropractors rely on the use of premium muscle simulators like the T12AB for their patients, if it gives patients comfort in knowing that their practitioner cares enough to give them the comfort they need to get through a trying time such as an injury, it just may keep a better flow of repeat business .

Whatever the case, the T12AB TENS unit muscle stimulator has been time tested and proven many times over of it’s effective use and if you just need some simple muscle therapy after a grueling workout, the T12AB is the best way to go.

If you are interested in further product reviews on muscle simulators, click on this link.

If you have any questions or comments, please feel free to leave a comment below.

Drop sets training-for increased muscle size

Are you interested in getting bigger muscles? are you interested in increasing your muscle mass in as short of a time period as possible? It’s all about switching things around in your training so that you are not always doing everything the same way all the time.

An important factor in this is to keep your muscles guessing and increasing the intensity of your workouts. if you are newer to working out, you are probably a little bit more in the dark about this, but it is necessary to continually switch things around in your workouts and to continually keep your muscles guessing and give your muscles as intense of a workout as possible.

In today’s article I will be talking about another training method that is very practical when it comes to increasing the intensity of your workouts, this principle is called drop sets training for increased muscle size.

what are drop sets? 

Drop sets are something that you generally perform as your last set for an exercise, for example if you are doing barbell curls for five sets, after you have completed the first four sets of the barbell curls, you move on to your fifth final set, at the end of the set of barbell curls you will perform a drop set.

After you have completed your amount of reps say for instance, 10 reps, set the bar down drop the weight by 10 pounds and you pick the weight up immediately and continue to rep out for as many reps as you can.

Set the bar down drop the weight by another 10 pounds, pick it back up and continue to rep out for as many reps as you possibly can and once you have done this procedure for three to four times then you are through with your barbell curls and then you will continue with the next exercise.

Doing this drop set method is an excellent way to increase the intensity of your workout and will be a great way to surprise your muscles from what they are accustomed to, this is something that you don’t need to do with every exercise, this is something that you do periodically as a way to shock your muscles into growth.

How often can I do drop sets? 

Drop sets are something that I generally don’t get into the practice of doing at the end of every exercise, they might be something that I would do at the end of the last set for a body part. typically I will train biceps twice a week, I generally might do drop sets at the end of the last exercise for biceps and may do it at the end of every bicep workout.

I don’t always do drop sets at the end of every body part workout, but this is a good tactic to use when your muscle gains seem like they have been slowing up a little bit, and if you have noticed that you are not seeing gains quite frequently, this principle might be just the thing that you are looking for.

Down the rack

Another system of the drop sets is called down the rack, that is when you take a set of weights and you rep out with them for a given number of reps and then set that pair of dumbbells down and then pick up the next set of lighter dumbbells, rep out with them and when you have gone as far as you can, set that pair of dumbbells down and grab the next lighter set and rep out with that pair.

I have always loved doing the down the rack system because it is real handy, after you have completed the given number of sets for an exercise, at the end of your final exercise, go down the rack, unlike with a barbell you are stripping weights off between each set which can be a little bit of an inconvenience.

The dumbbells are all set up and ready to go, this is a great way to exhaust the muscle that you are working on and a great way to intensify that workout

Making use of drop sets 

Drop sets are a great way to intensify your workout , instead of only just performing drop sets with a barbell where you have to strip weights off the bar between each set you can also use down the rack method which I have just explained in the previous paragraph.

When training with  weight machines in your workout program, you can also use the drop sets method, in between each set all you have to do is relocate the pin in the weight stack to the next weight lighter.

Another option when doing drop sets when you are using barbells is you can have a training partner so that they can strip the weights off in between each set so that you can move faster between each set.


If you are interested in increasing your muscle size and are having troubles making these gains, maybe it’s time for a change in your workout and mix things up a little bit. Drop sets are a great way to do this as well as the down the rack method, but with this system you can use barbells, dumbbells or weight machines.

It doesn’t matter what choice of workout equipment that you use, matter of fact it’s best to use them all because this way you are always mixing things up and changing things around in your workouts.

I hope that this post has been helpful, it is important to remember that it is always important to train hard but it is also important to train smart, I like to come out with as many posts that I feel will be helpful as possible that just might help you to train smarter so that you can continue to train hard but also to see gains on a continuous basis.

If you are interested in supplementation for greater muscle gains, then check out this product review and click on this link.

If you have any questions or comments, please feel free to drop a comment in the box below.

Giant sets workout-for intense training

Have you ever had times you wanted to get in the gym, get done with it and get out, but sometimes our time can be limited when it comes to training and it never works very well when you have to hurry through a workout.

In some of my articles I have covered training systems that will intensify your workouts and can tend to make your workouts shorter, subjects such as supersets and tri-sets, but in today’s article I’ll be covering giant sets, this is a guide to a giant sets workout for intense training.

What are giant sets?

Giant sets are when you perform four to five or even more exercises back to back with little if any rest between sets. this is a great system to follow if you are in a hurry and you need to get in and then out of the gym and be on your way.

Giant sets are a great way to intensify your workout, they can increase your cardiovascular endurance, giant sets can increase the intensity of your workout by giving your muscles overload and pushing them to their limit as well as burning fat and to give your cardio respiratory response a boost.

You can perform giant sets for individual body parts, or you can perform giant sets for your upper body as a whole, and you can perform giant sets for your Leg training day, any way that you use giant sets will definitely intensify your workouts.

Their benefits

The benefits to doing giant sets are many, they will boost your metabolism, they will increase your cardiovascular endurance, they will save you time in the gym, and they will make your workouts more intense increasing the chances of burning more calories.

Giant sets are not only a great way to intensify your workout, but when you perform giant sets for an individual body part they will help to bring up lagging body parts.

For instance an example could be biceps, if you were to use giant sets for your biceps training workout, you could start out with barbell curls, incline dumbbell curls, Scott bench curls and concentration curls.

You can work all four of these bicep exercises within one giant set, resting for only a few seconds if any between each exercise and then once you have finished one complete giant set for your biceps, performing one set for each exercise back back, then take a one to two minute break before you continue with your next giant set.

Using giant sets for upper body

When using giant sets for upper body you can target individual muscle groups or your entire upper body all combined in one giant set. when you perform giant sets working the entire upper body is a great way to burn calories, when performed this way they will speed up your metabolism which is ideal if you are interested in losing weight.

If you work giant sets into your training program targeting individual muscle groups, this is a great way to put emphasis on individual body parts so that you can bring them up from a point where they maybe lagging behind other body parts.

For example if your shoulders are lagging behind the rest of your upper body you can perform giant sets for shoulders to bring them up from their lagging state, you could perform military presses, side laterals, rear laterals and upright rows all combined together in one giant set.

Between each of the individual exercises keep your rest to a minimum of only a matter of a few seconds if any rest at all, and once you have completed all four exercises for shoulders to complete one giant set, then you can take a one to two minute break before you perform your second giant set.

If you are new to training I would recommend between one and two giant sets per body parts or if you are advanced to training, that is six months or more of training, I would recommend no more than four or five giant sets per body part.

If you was to perform four exercises for shoulders at four giant sets , that would come out to an equivalent of 16 regular sets or five giant sets would be the equivalent of 20 regular sets.

Using giant sets for lower body 

When performing giant sets for lower body you can perform thighs and calves in one giant set or you can perform thighs alone for one giant set.

For example if you was to perform thighs and calves together in one giant set you could do squats, leg presses, standing calf raises, seated calf raises, leg curls and leg extensions all in one giant set, that would make for a total of six exercises per giant set, at the rate of six exercises per giant set, that would be the equivalent of 18 regular sets, if you was to do three giant sets.

Or if you were to train thighs alone for your giant sets, you could do squats, leg presses, leg extensions, leg curls and deadlifts all for one giant set, at five exercises for thighs per giant set that would be the equivalent of 20 regular sets for thighs if you were to do four giant sets.

Body weight giant sets

Using giant sets with bodyweight exercises is a great way to include compound exercises which work more than one muscle group at a time. Using compound moves are great exercises for the purpose of being able to lift more weight which means building larger muscles.

When performing bodyweight exercises with your giant sets is a great way you can work out at home as well, so on days that you cannot make it to the gym for one reason or another this is a great opportunity to work out at home and it will save time as well when performing giant sets.

Giant sets with bodyweight exercises could include push-ups, bench dips, sit ups , crunches, leg raises , deep knee bends or and any other exercise that you can think of, or if you have use of a chinning bar, you can do wide grip chins or any other variation of chinning.


So there you have it, giant sets are a great way to intensify your training, and they can help to limit the amount of time you spend on your workout and get done with it quicker, especially if you are on a limited amount of time.

Giant sets are also a great way to get your workout in at home if you don’t have the time to make it to the gym, you can perform giant sets in your home with bodyweight exercises, or if you have workout equipment available at home then that’s even better yet increasing the variable exercise capacity that you can perform within your workout.

Giant sets are also a great way that you can incorporate an exercise program to accompany a weight-loss program for greater weight loss results, because when you perform giant sets in your training program, these will tend to increase your metabolism in which you will burn calories at a higher rate.

If You are interested in weight-loss or muscle gain supplementation, click on this link.

If you have any questions or comments, please feel free to leave them in the box below. 

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