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Build a bigger chest workout

03 Wednesday Dec 2014

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Here is a workout thats going to help you form a rounded and well defined chest, which for many people is desirable. Just like any other muscle in your body, the chest responds well to completely destroying the fibres and hitting them from every angle. Be sure to push yourself to the limit, make sure on your final reps your pushing through that lactic barrier!!

Flat bench press x press ups

3 sets of 8-10 reps with 10-20 press ups as soon as you’ve finished your flat bench sets.

Incline bench press x incline press ups

3 sets of 8-10 reps with 10-20 incline press ups as soon as you’ve finished your incline press sets.

Decline bench press

3 sets of 8-10 reps

Dips

3 sets to failure

High cable cross overs

3 sets of 8-10 reps

Low cable cross overs

3 sets of 8-10 reps

 

Compound lift workout

30 Sunday Nov 2014

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This workout will really help you maximise your total body strength and help you add that extra bit of muscle you’ve been struggling to gain. Compound lifts are a must with any weight training programme. Even though it feels like your targeting a specific muscle when doing these lifts, they usually engage all of your core and help strengthen not just the targeted muscle but the entire body.

*Make sure your warmed up before trying this

Squats:

5 sets of 6-8 reps

Deadlifts:

5 sets of 6-8 reps

Bench press:

5 sets of 6-8 reps

Military press:

5 sets of 6-8 reps

Barbell row:

5 sets of 6-8 reps

High intensity Total legs workout

24 Monday Nov 2014

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arnold_30

Im sure most of you know someone who skips leg day and looks pathetic because of it. Im really not to sure why its such a big thing and so many people don’t actually train their legs but personally… having a great set of legs i think is a must. Maybe its because you don’t tend to have your legs on display and so some people may feel they don’t need them to look good or maybe its just that they don’t like training them.

What people don’t realise is that Training your legs in general will help with ALL ROUND GROWTH because alot of leg exercises are big compound movements which massively help all your other muscles strengthen. Also, when it comes to squatting,hack squatting or leg pressing, a lot of testosterone is released which is a NATURAL growth hormone which will up your metabolic rate and lead to great muscle gains. Also an obvious reason to train them is purely because your legs are what carry you all day long and so strengthening them and keeping them in shape would make sense right?

So here is a killer total leg workout which will result in you needing a wheelchair for a few days.

Box jumps

3 sets of 15 reps

Barbell squat

4 sets of 8-10 reps

Hack squat

4 sets of 8-10 reps

Quad extension

4 sets of 8-10 reps

Single leg dumbbell lunges

4 sets of 8-10 reps

Hamstring curls 

4 sets of 8-10 reps

 

5 sets of 15-20 reps

 

Fitness Friday #FF

21 Friday Nov 2014

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This week has been a real struggle when it came to getting in my workouts, Last sunday i injured my back whilst doing deadlifts :(. So i was unable to train properly until wednesday. It probably done me some good to have a couple of days rest but at the time i was craving the gym! Im pretty sure it happened because i didn’t warm up enough… moral of the story is WARM UP. Anyway, I’m now back in the rhythm of everything and despite the setback i still feel good. Im guessing many of you will probably be out this weekend but if you get time make sure you give this workout a go.

This workout is going to really help get rid of that stubborn fat and help lose that extra weight you’ve been struggling to lose. I notice that alot of people in my gym tend to do the same things week in week out, the problem with this is that eventually your body will stop responding and your going to need to switch it up. The best way to get results is to push yourself as much as possible, this workout will do just that.

*Be sure your warmed up and stretched off prior to doing this

Interval sprints on treadmill:

moderate jog (60%) 30 seconds x Sprint 40 seconds (90%) X 10

Burpee into pull up:

3 sets of 15 reps

Box jumps: 

3 sets of 15 reps

Rowing machine:

row 3000m

Hanging leg raises:

3 sets of 10-15 reps

Declined Med ball sit ups:

3 sets of 15 reps

Plank:

3 sets to failure

 

Ripped arms workout

18 Tuesday Nov 2014

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I think anyone who is into weight training/bodybuilding would agree that having a ripped pair of arms are a must! This being said.. a lot of people go wrong when training arms because 9/10 people blast biceps and don’t go nearly as hard when it comes to the tricep muscle. If you actually look at your arm you will realise that your tricep muscle makes up roughly 60-70% of the width of your arm. So clearly adding muscle to this area would make a lot difference when it comes to the overall size of your arms. Another big reason to train arms that alot of people don’t think about is that increasing muscle mass and strength to your arms will increase your overall strength when it comes training other muscle groups. For example when your bench pressing the primary muscle being worked is the chest but your triceps are what really help get the weight.

Here is a great workout that will work both your bicep and tricep evenly and give you a deep pump. Notice that I’ve added a drop set on your first set for every exercise. This is purely to push yourself that bit more. If the drop set is to much for you then just do 3 normal sets of 12 reps.

Bicep

Standing bicep curl with EZ curl bar

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Seated single arm dumbbell curl:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Preacher curl over bench:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Hammer curl:

SET 1 (DROPSET): 12,10,8,8

 

Tricep:

Skull crushers with EZ curl bar:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Rope pull downs:

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Single arm kickback (both arms):

SET 1 (DROPSET): 12,10,8,8

SET 2&3: 12 reps

Narrow dips:

3 sets to failure

 

Intense leg sculpting for girls

14 Friday Nov 2014

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This workout is going to really help tone and sculpt the main muscles in your legs as well as help build that rounded bum every girl wants. Notice that the rep ranges are high, again this is because we are going for toning and not bulking.

* make sure you stretch your legs of before starting this workout.

Warm up

Treadmill: 5 minutes

Box jumps

3 sets of 15 reps

Barbell squats

3 sets of 15-20 reps

Dumbell lunges 

3 sets of 15-20 reps each leg

Kneeling Straight leg kickback

3 sets of 15-20 reps per leg

Calf raises on a step 

30-40 reps per leg (or go until you feel a deep burn then change)

 

Weight training for girls

11 Tuesday Nov 2014

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Nearly every girl i speak to regarding weight/resistance training seem to be on the fence. I think a big reason for this is purely because women tend to assume that lifting weights leads to bulky muscle mass which definitely is not the case. I constantly get asked by girls  ” how do i tone up ?”  and i tell them to stop spending countless hours on the cardio machines and start weight training. Cardiovascular exercises and machines are obviously great for weight loss and will result in some muscle tone. however, if you really want to see results.. a mixture of weight training and cardio exercises is the way forward!

But won’t i get bulky?

The answer to this is NO! Combined with a balanced healthy diet, cardio exercises as well as lifting light weights for high repetitions will 100% not result in a bulky muscular physique. The main reason for this is because as a women your body does not produce the same hormones as a male and it would take a super intense regime along with having to consume large amount of high protein and carb meals to become bulky.

So how should i train?

Lets say the average person spends 1 hour in the gym per workout. In which case i would highly recommend spending half your time improving your cardio and focussing purely on cardiovascular based exercises and then spend the other 30 minutes targeting muscle groups with weighted resistance based exercises.

5 Reasons to squat

08 Saturday Nov 2014

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Out of every single exercise i have ever heard of or done i can confidently say that along with a few other big compound movements, squatting is up there with the best! Ive noticed that its almost become fashionable to squat, its like lately all you ever see is girls squatting or talking about squatting but i guarantee they don’t actually know the true benefits. So here are a few:

1.) Squatting builds all round muscle – The primary muscles being worked in a squat are obviously the quads, hams and glutes and calves. What people don’t know is that squatting releases a large amount of testosterone and natural growth which leaves your body in anabolic overdrive. In time this will massively help the body build muscle not only in the area being worked but all over.

2.) Increased mobility – This is something that is massively neglected in general but squatting will really help improve your general mobility. Since your legs are more or less your foundation for movement i think it would be wise to train them.

3.) Killer core – Believe it or not, squatting will hugely help you get that toned stomach you’ve always wanted. When you perform a squat your entire core is being engaged from every angle possible. So stop crunching and get squatting.

4.) Leg sculpting – Probably one of the main reasons people squat is that its a great exercise to sculpt your legs and really tighten up your bum which will help give you that rounded look.

5.) Cheap – For those of you who don’t have the money to pay for gym memberships your be pleased to know that it can cost absolutely nothing to squat. For me i like to get some heavy weights into my squats but for a lot of people using your own body weight to squat is completely okay! Or even squatting in conjunction with other exercises or even a circuit is effective and of course cost efficient.

Halloween HIT workout

01 Saturday Nov 2014

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HIT WORKOUT

Rowing machine

3000m as fast as possible

Box jumps

3 sets of 15 reps

Pull ups

50 reps as fast as you can with as little rest as possible

Dips

3 sets of 8-12 reps

Hanging leg raise (or knees)

3 sets of 15-20 reps

Medicine ball sit ups

3 sets of 20-30 reps