17 Tuesday Feb 2015
Posted in Uncategorized
Tags
bodybuilding, diet, exercise, Fitness, food, pancake, pancakeday, pancakerecipe, protein, proteinpancake
Ingredients
2 Scoops Of Protein Powder
2 egg white
Half a cup of oats
Whisk together & thin to pancake batter consistency with milk or water.
Add cinnamon, stevia, nutmeg or cocoa if desired
Add blueberries//banana if you want.
Directions
Mix and fry in hot, lightly greased pan on a low heat.
Serving Size: Make 4 pancakes
Number of Servings: 4
13 Friday Feb 2015
Posted in Fitness
Tags
bodybuilding, bodyweight, Bodyweighttraining, circuits, circuittraining, exercise, fatloss, Fitness, highintensitycardio, hiit, hit, intenseworkout, lean, muscle, ripped, rippedmuscle, tone, weightloss, workout, workoutoftheday
Here is a super intense full body circuit that has 10 different stations. You are going to be on each station for 45 seconds with 15 second break in-between each station.Once you have completed all 10 stations, rest for 2 minutes then repeat 2x. Be sure to warm up before giving this ago and make sure you’ve stretched off all of your major muscle groups. This workout is great for anyone who is trying to lose fat and really shred up.
* the weights you will be needing are going to have to be light enough that you can go 60 seconds without stopping.
1. Barbell squat – 45 seconds
2. Push ups – 45 seconds
3. Pull ups – 45 seconds
4. Bent over dumbbell row – 45 seconds
5. Mountain climbers – 45 seconds
6. Bench step ups – 45 seconds
7. Dumbbell shoulder press – 45 seconds
8. Burpees – 45 seconds
9. Jumping lunge – 45 seconds
10. Plank – 45 seconds
07 Saturday Feb 2015
Posted in Uncategorized
Tags
back exercise, Backworkout, bodybuilding, deadlift, Fitness, gains, hypertrophy, lats, mass, mass gain, ripped
Here is a new back workout that is going to really help you add some good mass and gain strength at the same time. There are tons of isolation exercises when it comes to training your back but here I’ve focusses on the main compound exercises that you can incorporate into your workout. Notice how i haven’t added many of the isolation exercises like the single arm dumbbell row or any kind of isolation rope pulls. The reason for this is because the exercises i have chosen are the most effective when it comes to building thick mass and strength. You can do this workout every other week, one week try and throw in some isolation exercises and aim for some higher repetitions and the next give this a go.
Weighted pull ups: – 4 sets of 6-8 *go heavy
Close grip lat pull down: – 4 sets of 6-8 reps
Bent over barbell row: – 4 sets of 6-8 reps
Cable seated rows: – 4 sets of 6-8 reps
Deadlifts: – 3 sets of 4-6 reps
03 Tuesday Feb 2015
Posted in Bodybuiding
Tags
bodybuilding, exercise, Fitness, hypertrophy, ripped.muscle, shoulder workout, shoulders, trapezius, workout, workoutformen
Well rounded shoulders and bulging traps are a must have for any one who’s serious about packing on muscle and getting a great shape. The key to having well rounded shoulders is to hit every single angle of your deltoids. Your delts are made up of 3 main heads, The anterior (front) the lateral head (middle) and the posterior (rear). So if you want that rounded look your going to have to perform exercises that target each specific head and in this workout ill show you how to do just that. When it comes your your trapezius muscle or traps which they are commonly referred to. Your going to want to hit the muscle with isolation exercises which will really help develop the muscle.
Give this workout a go and see how you get on:
Barbell military press: – 3 sets of 10-12 reps (Anterior head)
Dumbbell lateral raises: – 3 sets of 10-12 reps (lateral head)
Dumbbell Front raise: – 3 sets of 10-12 reps (anterior head)
EZ curl bar upright rows: – 3 sets of 10-12 reps (lateral head & traps)
Cable rear delt crossovers: – 3 sets of 10-12 reps (rear delt)
Front barbell shrugs: – 3 sets of 10-12 reps (traps)
Dumbbell circular shrugs: – 3 sets of 10-12 reps (traps)
29 Thursday Jan 2015
Posted in Uncategorized
Tags
bench press, benchpress, bodybuilding, Chest, chest workout, Fitness, gains, hypertrophy, muscle, reverse rep, ripped, workout
The reverse rep is my favourite way to bench press! It completely shreds all your muscle fibres in your chest and you gives you an amazing pump. The reverse rep technique is great for anyone who is trying to overcome a plateau or maybe your simply bored of your usual chest routine.
How to:
For those who are unfamiliar with the reverse rep, its basically when you get in the starting position on the bench as you usually would. You then lower the bar very slowly until the bar touches your chest, then your spotter will take the weight and bring the bar up for you or give you alot of help. You then lower the weight again slowly and repeat the same procedure. It should take you about 10 seconds for the bar to be completey touching your chest on the eccentric phase of the rep and then about 2-3 seconds to lock out on the concentric upward phase. The spotter should take about 70-80% of the weight when they help bring the bar up.
I usually do this every other week when i train my chest, For example on week 1 i will do my usual chest routine then on week 2 i will mix it up and add in the reverse rep presses. Note that you will have to drastically reduce the weight. So don’t try and press your usual weight because you struggle. I would also advice to completely stretch your chest of and warm up before trying this to avoid damaging any of your muscle as this technique is pretty advanced.
Give it a go and see how you get on x
25 Sunday Jan 2015
Posted in bodybuilding, Fitness
Tags
arm workout, arms, Bicep, bicepworkout, bodybuilding, exercise, Fitness, gains, gym, muscle, ripped, tricep, tricepworkout, workout
Bicep and tricep superset workout
The fastest way to growing muscle on any part of your body is to hit it as hard as possible with high intensity. This workout will hit every angle of your biceps and triceps, exercising them back to back will also give you an amazing pump!
Dumbbell bicep curl x Close grip bench press – 3 sets of 8-10 reps per exercise
EZ curl bar bicep curl x EZ curl bar skull crushers – 3 sets of 8-10 reps per exercise
Sinlge arm isolation dumbbell curl x Sinlge arm dumbbell kickbacks – 3 sets of 8-10 reps per exercise
Tricep rope extensions x Bicep rope hammer curls – 3 sets of 8-10 reps per exercise
Weighted chin ups x dips – 3 sets of 8-10 reps per exercise
22 Thursday Jan 2015
Tags
6pack, abdominals, abs, abworkout, bodybuilding, circuits, circuittraining, core, exercise, Fitness, lean, muscle, obliques, ripped, rippedabs, tone, weightloss, workout
This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).
Hanging leg raises – 30 seconds
Cable pull down crunch – 30 seconds
Sit ups – 30 seconds
Double crunch – 30 seconds
Oblique teapots – 30 seconds
18 Sunday Jan 2015
Posted in Uncategorized
Tags
6pack, abs, bodybuilding, carba, carbs, carbss, diet, fit food, Fitness, food, healthy.healthyeating, muscle, nocarbs, nutrition, recipes, ripped, weightloss
Since the new year has come around and everyone is jumping on their health kick, I’m hearing a lot of people are going on a no carb diet in a desperate attempt to lose weight and get in shape.
The above picture is a recent editorial i shot for Rollacoaster magazine. Notice that my body fat is fairly low at about 8%. Many people assume that i eat 0 carbs to get my body fat this low, so everyones pretty surprised when i tell them i eat a high amount every day. 0 carb diets are not healthy, you can achieve great results whilst eating carbs, just make sure they are the right kind of carbs.
What carbs should i eat?
You don’t need to cut out carbs all together, all you need to do is swap the bad carbs for the good. An example of this would be swapping white rice for brown rice, or swapping white bread for wholemeal bread. The Hovis wholemeal bread i eat contains roughly 14g of carbs per slice whilst the white bread contains around 25g of carbs per slice. Little changes to your diet like this will massively help you achieve your weight loss goals. Another carb that i consider to be a “super carb” is SWEET POTATO. Sweet potato does not only taste great but its full of nutrition and gives me a great energy boost if i include them into a pre workout meal.
Energy
If your getting serious about training your going to need plenty of energy to get in a good workout and eating 0 carbs will result in tiredness/half hearted efforts in the gym. A well balanced diet mixed in with some high intensity cardio and resistance training will be much more effective than just starving yourself of carbohydrates altogether.
14 Wednesday Jan 2015
Posted in Uncategorized
Tags
6pack, arnoldschwazenegger, bench press, bodybuilding, compound, deadliest, Fitness, gains, hyper trothy, muscle gains, ripped, shoulder press, squatting, strength
When it comes weight training you need to forget all the fancy exercises you see on youtube and remember that these 5 exercises are the best when it comes to building strength and muscle.
1. Bench press – This exercise is probably the single most effective exercise when it comes to building muscle and strength in your upper body. Not only will you feel it in your chest but you will also make strength gains in your shoulders and triceps too. If you already have this incorporated into your workout then try some bench press variations like using drop sets of even super setting it with another chest exercise to really help burn out the upper body.
2.) Military press – Barbell military press is another great compound exercise which works mainly your deltoids but again helps with strength gains in other areas. If your using this exercise in your shoulder workout i would recommend doing this as your very first exercise. Then go into targeting the smaller areas or your shoulders after.
3.) Squat – Many people just assume that squatting will result in strong legs but the squat will help you build strength in every area of your body. Not only that but when you squat your body releases testosterone which is a natural growth hormone that your body needs for muscle to grow. So using this exercise in conjunction with everything else is great.
4.) Bent over barbell row – This exercise is one of my favourite when it comes to training my back. Its physically demanding but its one that will really help pack on the muscle. Be sure to keep good form when doing this exercise and ensure your back doesn’t begin to bend.
5.) Deadlift – This mainly targets your lower back but like some of the other exercises I’ve talked about its also great for your entire body. For me, this is my favourite exercise because its one that i feel really pushes my whole body to the point of exhaustion. I sometimes spend a whole session just focussing on this exercise and perfecting my technique. Its extremely important that you warm up before deadlifting and also do 1 or 2 warm up sets. Its so easy to get injured if this exercise is performed incorrectly.
09 Friday Jan 2015
Posted in Uncategorized
Tags
6pack, abdominal, abs, bodybuilding, core, core training, coreworkout, exercise, Fitness, gains, muscle, obliques, weightloss, workout
Hanging leg raise – This is in my opinion the most effective exercise for the lower abdominals and really helps get that classic v line that everyone wants. I usually do 3-5 sets of around 15-20 repetitions on this exercise.
Abdominal pull down – The reason this is such an effective exercise is because unlike a lot of bodyweight ab exercises, with this you can actually up the weight on the cable machine to lower the rep range. Unlike crunches where you end up doing 30-40 before you even feel the burn.
Woodchopper – Although this targets mainly your obliques, it still hits your abs nicely. Remember your abdominals and obliques link on together so to get a great torso you will need to train both.
Double crunch – The double crunch will target both your upper and lower area of your abdominals and also help increase your around core strength.
The plank – The exercise that everyone neglects, the plank is classic exercise which engages not just your abs but your entire core.
OLIVERBAILEYFITNESS 