12 Sunday Oct 2014
Posted in 6pack, Abworkout, bodybuilding
Here’s a newly designed ab workout which will not only hit your rectus abdominis but also your internal and external obliques known as the ‘ love handles’. Guaranteed to give you a great burn.
Hanging leg raise
10-20 reps x 3 sets
Crunches
30-50 reps x 3 sets
Medicine ball sit ups
20-30 reps x 3 sets
Oblique teapot
15 reps each side x 3 sets
Side crunch
20 reps each side x 3 sets
12 Sunday Oct 2014
Posted in Abworkout, Bodybuiding, Fashion, Fitness, Muscle
Tags
Heres todays high intensity workout for you to give a go:
05 Sunday Oct 2014
Posted in 6pack, bodybuilding, Fitness, Muscle
Tags
bodybuilding, cardio, fatloss, Fitness, gym, HIITWORKOUT, HITcardio, ripped, workout
For most people sunday is a day for rest and relaxation but for me its the opposite! Nothings better than getting a great workout done first thing in the morning to set me up for the rest of the day. I usually train legs on a sunday but recently I’ve slowed down on the crazy leg workouts as i feel my legs are beginning to get a little bit to big and its just not the look I’m going for. So instead of doing countless amounts of squats , this morning i did a high intensity cardio workout that really got my blood pumping and left me ready for my bed!!!!
Here it is:
Notes: No more than 60 seconds rest in-between each exercise/set
Skipping rope:
10 minutes – every 60 seconds sprint for 30 seconds
Incline treadmill sprints:
1 minute Sprint (30 second slow jog) X 5 SETS
Rowing machine:
5 minutes (as fast as possible)
Burpee pull up:
20-30 reps X 4 SETS
Box jumps into Burpee: * If boxes are not available try tuck jumps into burped instead
20-30 reps X 3 SETS
02 Thursday Oct 2014
Posted in Uncategorized
Most people would probably argue that you either build lean muscle by doing high reps and taking in high protein and low carbs or you gain strength by reducing the reps, upping the weight and upping your protein and carb intake. Why can’t you do both? You can, and here is how you do it:
The majority of guys that train in the gym will typicaly split the muscles up. For example, monday is chest and tricep day and tuesday will be back and bicep and so on. Yes this method is massively beneficial because it helps focus all your energy into one muscle group instead of doing 3-4 in a single session. However, here is something i do which others don’t. I spend a workout a week focussing on compound lifts and power lifts. Usually i spend every sunday doing heavy squats, dead lifts, barbell press and a mixture of olympic power lifts. These kinds of lifts and movements are great for building overall strength and maximising muscle growth and also help release natural testosterone (which aids muscle growth). I can guarantee that if you spend at least one day a week focussing purely on these kinds of movements you will in time see a huge change in your overall strength and thank me!
29 Monday Sep 2014
Posted in Uncategorized
Tags
6pack, 6packsecrets, abdominals, abs, bodybuilding, Fitness, obliques, ripped, torso
Here are a few simple tips to help see progress when it comes to getting the all important 6 pack. I follow each and every one and have found massive success with using them all. Give them a try and let me know how you get on.
1.) DO ABS FIRST – As soon as you begin your workout make sure you train abs first. 99.9% of people do abs at the end of the workout, when they are tired and therefore get a half hearted ab session done when if they would of done them first they would have put 100% percent into it.
2.) GO HEAVY – For some reason everyone thinks that they need to do 100 sit ups or 100 crunches to see progress. Why such a high rep range? Abdominals are like any other body part, yes they do respond well to high rep range but they also respond well to adding some weight and getting maybe 10-15 reps also.
3.) WORK YOUR OBLIQUES – defining your obliques will really give your torso the complete 6 pack look.
4.) CUT THE JUNK FOOD – As i said before, abs are made in the kitchen! So stop eating sweets,chocolate,cakes and start eating lean meats and veggies!
23 Tuesday Sep 2014
Tags
bodybuilding, cardio, Fitness, HITcardio, magazine, male model, Model, ripped
Here’s an outtake from a recent shoot i did in London. This is probably the most up to date shoot in terms of what kind of shape I’m currently in, lately I’ve been doing much more cardio and I’m really seeing a difference. Its so easy to get caught in weight training and focussing on getting bigger that alot of people neglect cardio. Cardio is going to really help you keep your body fat down and help increase your all round fitness.
Ive recently been doing a lot of HIT cardio (high intensity cardio). If your not familiar its basically when you go all out to your max! Often done in some kind of interval workout or circuits. Its great because its a much more intense way of getting your cardio done and your going to see much better results than just spending ages on a cross trainer. My latest HIT cardio workout is running at an incline for about 10 minutes at a moderate intensity for a warm up, then i sprint for a minute then reduce the speed and recover for 30 seconds. I do about 5 sets of these sprints followed by some body weight exercises like burpees which ill superset with pull ups.
Give HIT cardio a try!
Posted by oliver bailey fitness | Filed under 6pack, Abworkout, begginner workout, Bodybuiding, bodybuilding, Fashion, Fitness, fitness model, Male model, Muscle
21 Sunday Sep 2014
Posted in begginner workout, Bodybuiding, Fitness, fitness model, Muscle
What a lot of people don’t realise when it comes to building well shaped muscle is that you need to hit the muscle from every angle. Your deltoids are a muscle that have 3 main heads or sections.Which are the anterior (front) middle and the posterior (rear). So to form well rounded shoulders you will need to be doing exercises that don’t just work the anterior head but the middle and posterior also. Here is a great workout that will do just this.
21s – superset front raise with side raise and rear delt raise
7 reps front,7reps side raise,7reps rear delt raise x3
Military press (barbell)
10reps x 3 sets
Side raise (dumbbell)
10reps x 3 sets
Front raise (barbell)
10reps x 3 sets
Upright row (EZcurlbar)
10reps x 3 sets
Rear delt raise (dumbell)
10reps x 3 sets
Shrugs (dumbbell)
10 reps x 4 sets
17 Wednesday Sep 2014
Posted in Uncategorized
Tags
Heres a workout thats uses supersets to hit all areas of your stomach, Your upper and lower abs and also your internal and external obliques.
Superset
Hanging leg raise – 10-20 reps x3
Rope crunch – 10-20 reps x3
Superset
medicine ball sit ups – 10-20 reps x3
laying scissors – 15-20 reps x3
Superset
oblique teapot – 10-20 reps each side x3
laying side crunch – 10-20 reps each side x3
17 Wednesday Sep 2014
Posted in Uncategorized
Tags
bodybuilding, Fitness, fitnessmyths, girlworkouts, ripped, toned, trainingforgirls, trainingforwomen, womenfitness
So many women think that for some reason lifting weights will result in them bulking up. I don’t know who has drilled this into their heads but its a complete myth! Firstly women don’t have nearly as much testosterone as men do, which means building muscle is much more difficult. Secondly your going to have to be consuming a massive amount of calories whilst going pretty hardcore on the weights to notice any kind of bulk in your muscle which most women don’t do anyway. If your a female and your hesitant about lifting weights for that reason,you need to get that idea out of your head. Weight lifting can be hugely beneficial for women. One of the big benefits is that it helps you burn extra calories because when you break the muscle down it burns calories repairing itself. Another great reason is that it helps sculpt your body. Doing cardio alone will more than likely just result in weight loss, if you want to tone and shape your body, lifting weights will help!
15 Monday Sep 2014
Tags
bodybuilding, Fitness, goals, goodbody, inshape, lean, progression, ripped, workouttips
Repetition is key
= CONSISTENCY
Just like anything you do, the more you do it the better you become. When it comes to reaching your goals physically or mentally REPETITION is key. It drives me mad when people say they want to have a good summer body or they want to look like a certain person who has a physique they want, they don’t realise that the person they are aspiring to look like has has been training consistency for much longer than a few months just so they can look good for summer, They train numerous times a week and eat clean. A good body doesn’t just come over night and no legal supplement can be purchased which will miraculously get you in shape. The secret is to train train train, eat eat eat and rest! So please to anyone out there that thinks they can just start training in march to be ready the july holiday, think again.
OLIVERBAILEYFITNESS 