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Female Specific Training. Many women want to avoid lifting weights because they’re generally afraid of them or don’t understand how they are going to benefit from them.

Female Specific Training

Simply: If you don’t lift weights you cannot sculpt your body in to the shape that you want it to be. This is because lifting weights promotes a type of muscle growth known as “myogenic” muscle growth. This type of muscle growth increases the mass and density of a muscle which gives it its shape, which it will retain even after you’ve left the gym. Cardio has its place in training - the benefits are that it burns calories, which helps to create a calorie deficit, which stops the conversion of calories in to bodyfat.

It also promotes excellent cardio-vascular fitness, which keeps your heart healthy. Workout_frank_medrano1.pdf. Back Training. One of the most enduring debates related to resistance training has been the subject of exercise form.

Back Training

How picky should you be? Should you place more emphasis on the amount of weight? Are you short-changing yourself if you don’t squeeze on the concentric portion of every rep? Does “cheating” have any benefits? What about feeling that mind-muscle connection?! The Squat: If there is any one exercise that separates the serious gym rats from the recreational- abs and bicep enthusiasts, this is it. Correct common mistakes: I often hear people say “squatting below parallel will destroy your knees!” Parallel places your joints in a semi-compromised position compared to full-squats. Rounding your back in an effort to hoist too much weight is counterproductive and dangerous. Variations: Front Squat, Overhead squat, high bar squat. The Bench: The most common question asked in gyms everywhere has been “Hey, How much you bench? The classical music in Hannibal. 5 Workouts for Hard Core Abdominals. Posted 01 January 2015 by Alex Stuart Cable Crunches: 3 sets x 8-12 reps 30-45 Sec RestBody weight Side Bends: 3 sets x 12 reps on each side 30 Sec RestCrunches: 3 sets x 12 reps 30 Sec RestSeated Leg Tucks: 3 sets x 12-15 reps 45 Sec Rest.

5 Workouts for Hard Core Abdominals

Calf Guide: Grow Your Stubborn Calves. We all have a love/hate relationship with the “G” word: Genetics.

Calf Guide: Grow Your Stubborn Calves

When we are genetically gifted in certain areas of our physique we deem ourselves blessed. But, when we confront difficulty and monumental challenges we curse our genetics and all but give up on ourselves in attaining that coveted symmetrical and proportioned body we strive for each and every day. Motivation. This is crucial.


Yes, when you’re out and about, you can make “healthy choices” but do you actually know every ingredient that is in that salad you just bought? Probably not. Meal prep, once you are practised, can be super fast and efficient. Find a system that works for you. I like to prep my food every night but I know people that do it once or twice a week. This is the most important thing when trying to get into shape. Progress pictures are so important. So you decide to get into shape, which is great, but do you have a specific goal in mind? The scale can be deceiving. I have a Coach, I always have. When I decide on a competition, I post all about it on social media.

The environment you train in can have a HUGE impact on the way you train. This one is especially for the ladies as men tend to be the opposite and lift too heavy! There is nothing better than the feeling of putting on a new outfit before hitting the gym. 5 Chest Building Workouts For Strength And Size. Posted 30 September 2014 by Alex Stewart.

5 Chest Building Workouts For Strength And Size

Arms Done Right: A Guide To Proper Arm Training. Ah, the hallowed arm training day.

Arms Done Right: A Guide To Proper Arm Training

Ask a child to flex their muscles and what do they do? Flex their guns! No matter what muscle group you favor, the bicep and tricep training combo holds a special place in most trainee's heart. The question is are you getting the most out of your endless bicep curls and tricep extensions? A quick primer on the anatomy and biomechanics of the muscles taking residence between the elbow and the shoulder will revolutionize your training regimen. There are a great deal of muscles that govern arm movement, but for the sake of this article I will stick to the superficial muscles controlling major flexion and extension of the elbow. The angles and hand grips used will greatly affect what muscles of the arm is used.

Arms Done Right Program. Jason Statham: Workout Routine For Speed, Agility And Athleticism. Jason is not in attempts to bulk up what so ever.

Jason Statham: Workout Routine For Speed, Agility And Athleticism

His focus is to stay quick, athletic, and agile. His workouts mirror that. He talks about how speed/quickness is what he focusses on during his workouts. He starts nearly everyday out with a warm up of rowing then coninues onto the rest of his training. “If I’m doing a pushup, I go down slowly and, bang, push up.” Warm Up #1: Rowing - Rowing for 10 minutes (20 stokes per minute) I Built A Goddamn Professional-Grade Blanket Fort And You Can Too.