Lunges

Lunges are by far one of the best ways to tone the gluteus. Try varying the direction of your lunges, adding a few reverse repetitions to the standard fare. Another way to enhance the results you get with your lunges is to use hand weights that add resistance to the exercises.

To complete a lunge, stand with your feet shoulder-width apart, holding the dumbbells at your side if you are using weights. Lunge forward with the first leg, landing on the heel and then the forefoot. Lower the body until the knee of the rear leg nearly touches the floor. Repeat on the other side.

Make sure you keep your body upright and your core muscles taut as you work through the exercise.

Squats

Squats are another great way to tone the buttocks, as well as the hips and thighs. Beginners can do this exercise into a chair to start with, gradually strengthening the muscles until the legs and buttocks hover just above the chair’s seat. Advanced workouts might incorporate a barbell to add resistance to the exercise.

To complete a squat, stand up straight with your feet about shoulder-width apart. If you are holding a barbell during the exercise, place it behind your head and lean slightly forward. Contract your abdominal muscles as you slowly move your legs into a sitting position. When your knees are at close to a 90? angle, hold the position for a few seconds before slowly straightening your legs once again.

StairMaster Time

Any cardiovascular exercise will provide some degree of toning to the buttocks, but the StairMaster is one of the best for this region of the body. Kardashian claims that she spends at least 15 minutes on the StairMaster every day.

If you don’t have a machine or gym membership, you can get similar results by going up and down a flight of stairs for up to 15 minutes at a time. It is also a good idea to take the stairs wherever you go to give your butt that extra little workout.

What about a Butt Lift?

Rumors have flown about whether Kardashian has undergone cosmetic surgery to get the luscious curves she now sports. While the jury appears to still be out for Kardashian, if you are looking for curves that Mother Nature didn’t bless you with, a butt lift could help. While we always prefer exercises that naturally enhance your rear, the Brazilian Buttock Lift is an outpatient procedure that is used to enhance the size and shapes of the buttocks using a special fat transfer technique.

Vivacious curves are back in style, thanks to stars like Kim Kardashian who aren’t afraid to flaunt them. With regular workouts, you can also enjoy tighter, more toned buttocks and a curvier, sexy shape.

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Think I’m joking?  Sadly, I’m not; otherwise, I wouldn’t have spent about 14 months trying to go from a 225-pound bench to 230.  When you’re finished laughing at my past futility (or about how similar it sounds to your own plight), we’ll continue.

Ready?  Good – because self-deprecating writing was never a strong suit of mine.  I have, however, become quite good at picking heavy stuff off the floor – to the tune of a personal-best 660-pound deadlift at a body weight of 188.

My other numbers aren’t too shabby, either, but this article isn’t about me; it’s about why YOU aren’t necessarily getting strong as fast as you’d like.  Let’s look at a few mistakes many people make in their quest to get stronger.  Sadly, I made most of these myself along the way, so hopefully I can save you some frustration.

Reason #1: You’re only doing what’s fun – and not what you need.

As you could probably tell, deadlifting is a strength of mine – and I enjoy it.  Squatting, on the other hand, never came naturally to me.  I always squatted, but I’d be lying if I didn’t say that it took the back seat to pulling heavy.

Eventually, though, I smartened up and took care of the issue – by always putting squatting before deadlifting in all my lower-body training sessions (twice a week).

In addition to me dramatically improving my squat, a funny thing happened: I actually started to love to squat.  Whoever said that you can’t teach an old dog (or deadlifter) new tricks didn’t have the real scoop.

Reason #2: You’re not taking deload periods.

One phrase of which I’ve grown quite fond is “fatigue masks fitness.”  As a little frame of reference, my best vertical jump is 36″ – but on most days, I won’t give you anything over 34.5″ or so.  The reason is very simple: most of your training career is going to be spent in some degree of fatigue.  How you manage that fatigue is what’s going to dictate your adaptation over the long-term.

On one hand, you want to impose enough fatigue to create supercompensation – so that you’ll adapt and come back at a higher level of fitness.  On the other hand, you don’t want to impose so much fatigue that you dig yourself a hole you can’t get out of without a significant amount of time off.

Good programs implement strategic overreaching follows by periods of lower training stress to allow for adaptation to occur.  You can’t just go in and hit personal bests in every single training session – and if you try, you’re going to wind up exhausted.

Reason #3: You’re not rotating movements.

It never ceases to amaze me when a guy claims that he just can’t seem to add to his bench press (or any lift, for that matter), and when you ask him what he’s done to work on it of late, and he tells you “bench press.” Specificity is important, folks, but if you aren’t rotating exercises, you’re missing out on a wildly valuable training stimulus: rotating exercises.

While there is certainly a place for extended periods of specificity (Smolov squat cycles, for instance), you can’t push this approach indefinitely.  Rotating my heaviest movements was one of the most important lessons I learned along my journey.  In addition to helping to create adaptation, you’re also expanding your “motor program” and avoiding overuse injuries via pattern overload.

I’m not saying that you have to overhaul your entire program each time you walk into the gym, but there should be some semi-regular fluctuation in exercise selection.  The more experienced you get, the more often you’ll want to rotate your exercises (I do it weekly).  We generally rotate assistance exercises every four weeks, though.

Reason #4: You’re inconsistent with your training.

I always tell our clients from all walks of life that the best strength and conditioning programs are ones that are sustainable.  I’ll take a crappy program executed with consistency over a great program that’s only done sporadically.  In my daily practice, this is absolutely huge for professional athletes who need to maximize progress in the off-season; they just can’t afford to have unplanned breaks in training if they want to improve from year to year.

If a program isn’t conducive to your goals and lifestyle, then it isn’t a good program.  That’s why I went out of my way to create 2x/week, 3x/week, and 4x/week strength training options – plus five supplemental conditioning options and a host of exercise modifications – when I pulled Show and Go together; I wanted it to be a very versatile resource.

Likewise, I wanted it to be safe; a program isn’t good if it injures you and prevents you from exercising.  Solid programs include targeted efforts to reduce the likelihood of injury via means like mobility warm-ups, supplemental stretching recommendations, specific progressions, fluctuations in training stress, and alternative exercises (“plan B”) in case you aren’t quite ready to execute “Plan A.”

For me personally, I attribute a lot of my progress to the fact that at one point, I actually went over eight years without missing a planned lift.  It’s a bit extreme, I know, but there’s a lesson to be learned.

Reason #5: You’re using the wrong rep schemes.

Beginners can make strength gains on as little as 40% of their one-rep max.  Past that initial period, the number moves to 70% – which is roughly a 12-rep max for most folks.  Later, I’d say that the number creeps up to about 85% – which would be about a 5-rep max for an intermediate lifter.  This last range is where you’ll find most people who head to the internet for strength training information.

What they don’t realize is that 85% isn’t going to get the job done for very long, either.  My experience is that in advanced lifters, the fastest way to build strength is to perform singles at or above 90% of one-rep max with regularity.  As long as exercises are rotated and deloading periods are included, this is a strategy that can be employed for an extended period of time.  In fact, it was probably the single (no pun intended) most valuable discovery I made in my quest to get stronger.

I’m not saying that you should be attempting one-rep maxes each time you enter the gym, but I do think they’ll “just happen” if you employ this technique.

To take the guesswork out of all this and try some programming that considers all these crucial factors (and a whole lot more), check out my brand new new resource, Show and Go: High Performance Training to Look, Feel, and Move Better. This week only, it is available at $50 off the normal retail price.

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Nope, you’ll probably just end up with a bum shoulder, a pinched elbow, a bad back, or creaky knees, all the result of years of faulty movement patterns, poor training habits, or just general wear and tear. And while these injuries are always frustrating, they’re often manageable.

Because it’s hard to build a good-looking body when you’re hurt, I talked with Eric Cressey and Mike Robertson about how these body parts probably got jacked up in the first place, and asked them for simple strategies to get you healthy.

Continued Reading…

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Post tags: Barbell, Body Parts, Bum, Creaky Knees, Elbow, Eric Cressey, Mike Robertson, Movement Patterns, Pec, Quick Fixes, Spleen, Wear And Tear, Weightlifter

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You get sick and tired of the same bicep training routine and the fact is your biceps then stop growing. A new bicep training routine will not only help you get back into the “game” but it will also help spur some new much needed muscle growth into your bicep muscles. Your biceps and your body will always react to something new. So you must take steps to spice up your bicep training and help explode new growth into your arms

Here is a bicep training routine ,

Standing barbell curl 4 sets 12, 10, 8, 8

The standing barbell curl is the king of all bicep exercises. It’s the best move for adding serious mass and size to your arms. So make sure to hit them hard with this exercise

Inclined bicep curl 4 sets 10,10,10,10

This move will definitely make your biceps look nicer. Your bicep training should be about generating the right muscle size to improve the way it looks as. Adding size and strength to a muscle is what this movement is all about.

Hammer curls 3 sets Drop sets

Perform drop sets on this movement. To do this you start with a weight that allows you to fail at 10 reps. Stop short of 10 reps then drop weights and perform another 8 reps then another. And that will be make up one set. Perform three sets of these and you arms will be exhausted.

Reverse curls 5 sets 12, 12, 10

This is a solid biceps building finisher and it will help complete your bicep training routine…

Here is a second bicep training routine. Routine 2 is all about superset bicep training.

EZ bar neutral grip curl 3 sets 10, 8, 8

Superset

Standing barbell curl 4 sets 12, 12, 12

The first move is an extremely solid superset and it is a nice kickoff to your bicep training routine. It is made out of the two main core bicep movements namely preacher curls. Make sure you train hard with this movement for optimal growth

Preacher curls 3 sets 10, 10, 10

Superset

Dumbbell preacher curls 2 sets 11, 11, 11

Try and stick to the prescribed number of repetitions. If you do finish the first move easily, know that you have not trained hard enough and you are not going to benefit that much. Go heavy and take all sets to failure to make sure you have stimulated all the growth possible in your bicep muscles. This is the proper way to gain some solid growth

Reverse curls 3 sets 6, 6, 6

Superset

Hammer curls 5 sets 9, 9, 9

This also is a good bicep training finisher and it will help complete your biceps and give it that well defined look.

So there you go. Two fresh bicep training routines to take your biceps to the next level. Try and use one of these routines every bicep workout. Or use one for a week or two then change it to another. In bodybuilding its all about keeping things fresh so don’t perform a workout for a long period of time. Changing a lot will help you with constant growth

Discover the best bicep training program that will give you big bicep fast click the link and read all about it

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Post tags: Barbell, Bicep Exercises, Bicep Training, Biceps, Biceps Building, big arms, Big Biceps, Exercise, First Move, Fitness, Game, hammer curl, Hammer Curls, Kickoff, Muscle Growth, Muscle Size, Muscles, Preacher Curls, Serious Mass, Spice, standing bicep curl, Weights

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Nowadays thoughts of flaunting more skin, going to beach wearing those sexy bikinis and trunks especially during summer days are definitely in. Knowing these 5 muscle building tips will surely help you achieve the body that you’ve been dreaming plus getting the best satisfaction of feeling beautiful and confident of yourself.

Tip number 1:

Don’t expect instant status and results. Many green horn body builders would think that if they spend more of their in the gym doing all the workouts like do bench presses for several reps, execute squats and lift weights all together they will get outcome right away. The important thing to do is to learn to enjoy muscle and body building; its physical and health advantages and expects less because it takes a lot of time, effort and energy before you see the outcomes. It is not always that you will have to spend most of your time and day as a basis of getting the results but the hard work that you put in.

Tip two:

Knowing the five important things to muscle building is vital and these are the shoulder press, barbell front squat, dumb bell bench press and chin up and sit up crunches. The balance, repetition, good combination creates an outstanding muscle building tips, thus should be kept in mind the by the body builder and fitness buff.

Tip Number 3:

Don’t be a lazy body builder. Along with those five keys mentioned it is important to consider doing a lot of hard work or what’s the point of all these. Most of body builders would go for the easiest and less time consuming workouts and lifts but this will lead to nowhere.

Tip 4:

Workout with a training partner. You should have a training partner that practices responsibility and friendship that creates fun as well as a good environment every time you workout. It is also a good idea to have a training partner that motivates you, very much committed and has same body building goals to set you to be in a competitive mode.

Tip Number 5:

Perform briefer yet more intense routines. Keep in mind that time and energy is very important along with your muscle goals in mind to work towards the attainment of your specific purpose or goals. Your passion for workout depends on two important factors: the choice of exercises and speed of the workout. As a result your body building level progresses and motivation to go for a more complicated and challenging exercises.

Start reading muscle building reviews to obtain more tips on the best muscle building products and techniques to have that excellent body shape.

Daniel Sose, Freelance Writer. He widely writes for muscle building reviews. He agrees that reading muscle building reviews is vital to avoid conflicting, misleading or untruthful information given by many muscle expert.

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Please note that the moves giving here can be performed in any order. The first move that you will be using is a hallmark in working the bicep muscles. It is a key bicep movement that truly attacks every fiber in your bicep. Also it is the move that you can probably carry the most weight with. And everybody knows the more weights you can move the bigger you will get. This move is none other than the standing barbell curl. Choose a weight that will cause you to fail at the 10 rep. load the bar with the desired weight and grip the bar at shoulder width with an underhand grip. Now stand with your knees slightly bent and with the barbell hanging on your thighs. With your elbows tucked to your sides curl the weights till they reach shoulder height. Pause for as second then slowly reverse motion. Do 4 sets of these and make sure you really work hard. You won’t grow bicep muscles any other way

The next move is another favorite. The dumbbell curl. The dumbbell curl works the bicep muscles nicely because of the range of motion they allow. Stand straight with a dumbbell in each hand. Make sure you use a weight that will make you arms burn. You don’t want to go to light. So stand straight with knees slightly bent. Your palms should be facing forward and the dumbbells should be handing by your hips. Now curl one hand till you reach full extension and squeeze. Now return the hand to starting position and just before it reaches starting position curl the other hand up and perform the same position then repeat. Make sure to keep form and work hard.

The last exercise you need to complete your bicep muscles is the dumbbell one handed preacher curl. This bicep exercise is a solid bicep routine finisher. Why? Because if good bicep routine needs a solid move that works on definition. You want a big bicep but you also want definition in it. Hold a dumbbell in one hand; you want a weight that is not too heavy but at the same time not to light. You want to at least get in 10 solid reps. Place the arm holding the dumbbell on the preacher bench and press your shoulder and elbows on the bench. Now curl the weights and really squeeze your biceps. Now slowly lower to starting position and repeat. Keep repeating and performing reps till you reach failure

All you need to get big bicep muscles is these three moves. Make sure you work hard and keep making sure you work hard and are always reaching your limits.

Discover How To Develop Big Bicep Muscles. Download My Free Report That Shows You How To Use Special Tips To Build Big Biceps Fast

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Before doing so, you need to contemplate at several factors. First, you should know what your goals are. Do you want to have lean or sexier legs? How about a sexier tummy? Do you want to have biceps or even triceps in your arms? How about muscles in your abs? Are you training for endurance and strength building or you simply want to shed some pounds? Identifying the answers to those questions is of great importance in helping you determine the right fitness equipment you need to buy to accomplish the goals that you desire.

Choosing the Right Equipments. Naturally, walking and running outdoors is fun and adventurous and it is always good for the heart. But if going outdoors is simple not possible, another option you have is the treadmill. This fitness equipment is widely known for its use in helping people burn their fats and lose weight.

Nowadays, there are treadmills especially designed to help you build stamina and create a pleasurable experience for your cardio workouts. There are also treadmills built with continuous motor so that it will run smoothly for a long period of time. Others have computerized programming for your various walking and running experience. To protect your knees, ankles and feet, you may want to check if the deck of the treadmill is properly cushioned.

Equipments for weight lifting could be a good choice if you want to build strength. A power rack, bench press, barbell and plates will be the perfect equipment for your home gym. Just make sure that you have enough space so that the barbell will not hit the ceiling as you do overhead press. Whenever you place the barbell down, you may want to have a good flooring to lessen the noise and prevent damage.

If you want to work on both of your arms and legs, it will be nice to have an elliptical trainer. Its dual action helps optimize the energy lose from your arms and legs during exercise. It is also good for the bones because it builds density and helps prevent osteoporosis. This equipment also suits people with joint problems. Lastly, it doesn’t require much space.

Having your own home gym offers a lot of benefits. It saves you time because you do not have to drive to the gym club every week just to exercise. It saves you money because you need not pay for expensive gym membership fees. Moreover, it also gives you much freedom because you can choose to exercise at any time you want. A healthy body with a great figure is definitely what makes investing worthwhile.

Staying fit and slim is your soul goal as you want to stay healthy all the time. This is why home gym suits its purpose as you do not have time to visit regular gyms. Or you may want to try Dumbbells.

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To perform a pullover, you need to lie on a flat bench and hold a dumbbell over your chest with two hands. You then bend your elbows and slowly lower the weight towards your head; stopping when your elbows have reached a 90 degree angle past your head. The rep is complete after you bring the dumbbells back up above your chest.

While you may not see this exercise done very much, it is a real classic. The problem with most guys who workout their chest is that they don’t always workout their entire chest or, they might only workout some muscles in their chest a very small amount.

While the pectoralis muscles typically always get worked on, the more subtle chest muscles like the subclavius and serratus, which are below the pecs, hardly get any attention. This is a big mistake, because those muscles give your arms and shoulders more maneuverability, ideal for pushing and punching.

The main benefits of pullovers are that they stretch and expand your rib cage and put resistance on the entire upper body. Therefore, pullovers will help build a bigger and wider rib cage and chest.

Another benefit of pullovers is that they can be done at home with hardly any equipment. You don’t need a bench and upright racks to hold the bar that a normal bench press needs. In fact, they can simply be done with a barbell or a pair of adjustable dumbbells.

Both are as good as each other, so no need to analyze which one is better than the other. Again, because you don’t have a rack, it’s important to not use weights that you can’t comfortably manage, otherwise you may hurt yourself.

Besides, the chest pullover is supposed to stretch your body and not be a heavy lifting exercise. It is advisable to take your time doing it properly and safely. Just start off with a relatively light weight and work your way up until you get to a comfortable weight.

http://IronChestWorkouts.com is a men’s fitness blog dedicated to writing about the best chest workout information, tips, and exercises on the internet.

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This bicep blaster is a heavy bicep compound movement. What does that mean? Well it means that this move is going to create stimulate a lot of Growth hormone (GH) in your body. What is GH? Growth hormone. This is a hormone in your body that will seriously encourage muscle size. The more GH in your biceps the more they are going to grow. It is that simple. So that’s why the standing barbell curl is known as a bicep blaster. Because you can blast every inch of your biceps thus leading to major growth

One more reason why the standing bicep curl is a bicep blaster is that the movement is a compound movement. What that means is that you can lift heavy weights with this exercise whiles stimulating multiple muscle groups indirectly . You can actually curl the most weights with your bicep using this exercise. If for example you are going to perfume concentration curls. You definitely are not going to be able to use 200 lbs to do so. The bicep blaster which is also known as the standing bicep curl Is all about curling heavy weights and building big arms

So how do you perform this bicep blaster? Here is how you perform this exercise:

To perform this bicep blaster stand straight with a slight bend in your knees. Hold the barbell with an underhand grip and pick the weights up. Now lift the barbell towards your chest until you reach full contraction. Squeeze then slowly return to starting position

Try and maintain strict form throughout this bicep blaster movement. Because the stricter the form the more the bicep are targeted but as you begin to fail and can no longer keep strict form don’t hesitate to cheat a little by using a little momentum.

The standing barbell curl is truly a great bicep exercise for all the reasons stated above. Try and incorporate it into your bicep workout and try to aim for heavy weights of course witching form and you will have effectively used this bicep blaster movement to make your arms explode

Discover How To Build Your Bicep Muscle With The Bicep Blaster. Download My Free Report That Shows You How To Build Bicep Muscles And Build The Arms Of Your Dreams

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You see, there are so many different view points out there as to which exercises are best, that the general public is stuck in a perpetual state of analysis paralysis.

And the average women does not know how to separate fact from fiction. You might end up pulling your hair out or emptying your purse. Yet I have some good news: I’ve already done all the hair pulling and purse emptying for you.

I am going to analyze as many arm exercises as I can so that there is no more confusion. After all, learning how to lose arm fat should not be stressful! So without further ado, here is my analysis of wrist curls:

1. Overview jump-start: This exercise is great for working the forearms, but that is not our goal. Our goal is to get rid of upper arm flab as quickly as humanly possible. Thus, this is not a good exercise for you.

2. Technical overview: Grab a barbell, sit on a bench and rest your wrists on your knees. Keep your abs tight and raise said barbell. Then lower it in a controlled fashion.

3. High frequency mistakes: Grabbing the barbell with too much force which is painful for the wrists. Not using a full range of motion when doing the curl. And letting the elbows wiggle around.

4. Bottom line: This is not an effective exercise for the upper arm area. The area where the arm flab resides. You should not do this exercise unless you need to strengthen your forearms for a very specific reason.

Well, that’s it for today’s review of arm exercises for women. Make sure you don’t miss my next one. The more you learn, the faster you’ll get results.

And remember to take action on this information now rather than later. You see, later usually never comes!

Highly acclaimed writer, Katherine Crawford, a Harvard fitness expert and recent flabby arms refugee, teaches women how to get rid of arm fat once and for all. Learn how to get sexy and toned arms by exploring her blog about how to get rid of bingo wings fast.

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