Tag Archives: muscle

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

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.

Fitness Friday #Chestandshoulders #FF

24 Friday Oct 2014

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Todays Fitness Friday workout is a chest and shoulder superset workout:

* try and have little to no rest between supersetting. Its much easier if you get the equipment out you need before you start.

Chest and shoulder superset workout

(3 sets of every superset exercise)

1.) Bench press x dumbbell shoulder press: 10-12 reps each exercise

2.) Incline chest press x dumbbell lateral raise: 10-12 reps each exercise

3.) Decline chest press x dumbbell front raise: 10-12 reps each exercise

4.) Dips x EZ curl bar upright row: 10-12 reps each exercise

5.) Push ups to failure x rear delt dumbbell raise: 10-12 reps each exercise

6.) Barbell shrugs: 6-8 reps per set

 

 

Summer bodys are made in the winter

20 Monday Oct 2014

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SUMMER BODYS ARE MADE IN THE WINTER

Now summer is over and the hot weather and longer days are gone, staying motivated seems difficult. Even i have days where i would rather lay on the sofa and watch TV than go workout, but i always tell myself that ” summer bodys are made in the winter”. Building a quality physique takes more than just a couple of months training prior to the all important holiday. You need to be training all year round if you want that dream body. I get that everyone has different goals and not everyone wants to be ripped up with 6% body fat like me but the principal remains the same. Im constantly seeing people uploading pictures of muscular/lean guys or girls with tanned skin and toned abs with a caption of ” dream body”. If your one of these people you need realise that these amazing physiques belong to those who train all year round and don’t just workout from march – august.

Ive been working out now for around 5 years and my physique is still no where near where i want it to be. I never let this discourage me though. I know that if i carry on training how i am, eventually i will reach my goal.

There really is no better time than the present!

Back and bicep workout

09 Thursday Oct 2014

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BUILD A BIGGER BACK

BUILD BIGGER BICEPS

Here is a great back and bicep workout that will give you a great all round pump and leave your muscles shredded!

Back

Wide grip lat pull down superset with pull ups (to failure):

4sets of 10 reps

 

Bent over barbell row drop set:

4 sets of 12,12,10,10 reps

 

Single arm dumbbell row:

4 sets of 10 reps

 

Deadlifts 

4 sets of 8-10 reps

 

Bicep

EZ curl bar bicep curl:

4 sets of 10 reps

 

Single arm seated isolation curl:

4 sets of 10 reps

 

Single arm hammer curl:

4 sets of 10 reps

 

3 sets of Close grip pull ups (to failure)

What the fitness industry doesn’t tell you

26 Friday Sep 2014

Posted by in Bodybuiding, Fitness, Muscle

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Nowadays because of the internet the fitness industry is forever growing and along with the growth of the industry comes a lot of new trainers/online stars. All you have to do is go on youtube and look for a specific workout or exercise and your flooded with countless videos of topless guys with vain’s popping out of their muscles trying to tell you what to do.

I personally have learned a lot from these kinds of people and made some real progress using certain techniques that a lot of the pro athletes use. However, you need to make sure you take advice and learn from these videos with an open mind. A lot of these guys market themselves very well and make you believe everything they are saying. What the internet does not tell you is that a huge number of these so called fitness/health experts are actually taking performance enhancing drugs (steroids) to look and be in the kind of shape that they are. Im not saying that everyone is taking them because i know guys that are in great shape and are natural, But please don’t be stupid enough to believe that if you copy someones workout and diet plan that is taking steroids that you will end up looking like them, it just doesn’t work like that.

That being said, i have nothing against people that use them. You can gain a huge amount of size and strength taking different types of steroids and everyone is entitled to do what they want. But just make sure when your seeking online advice and new inspiration you keep this post in mind. This is a topic i just wanted to cover because i know a lot of people are easily mislead, don’t be one!

x

What body type are you?

12 Friday Sep 2014

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bodytypes

Body types

When it comes to building muscle i think its important you should know a bit about anatomy of the body instead of just going to the gym and lifting weights and thinking thats going to be enough to change it. Understanding your body and knowing how it works is crucial when it comes to any physical activity. Some of you may already know what the different body types are but for those who don’t I’m going to run through the 3 different types, You will need to decide which one most resembles you and then train and eat accordingly.

Ectomorph

  • skinny and lean
  • slightly muscled
  • Natural low body fat
  • Find it hard to gain weight
  • Ruler appearance
  • Fast metabolism

Mesomorph

  • Muscular
  • Square frame
  • naturally strong
  • respond well to exercise
  • Efficient metabolism
  • evenly distributed body fat
  • big boned

Endomorph

  • Muscle gain is easy but tend to bulk
  • puts on weight easy
  • big boned
  • Slow metabolism
  • Find it hard to keep fat of
  • naturally have more body fat
  • Fatigue faster

Now you know the 3 types you need to decide which one you are, knowing your body type is important because you need to specialise your training and diet plan depending on what one you are. For example a ectomorph will need to consume high amounts of calories/carbs/protein to put weight on and maybe have to cut down on cardio and focus on more weight lifting, and endomorph being the opposite.

Dumbbells or barbell?

05 Friday Sep 2014

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“Should i use a bar or a dumbbell?” 

This is something i hear quite a lot and I’m going to go through a few pros and cons to using both. I personally love the contraction i feel in my muscle when I’m using dumbbells, purely because it involves more muscle fibres to be recruited and other muscles having to work as stabilisers. For example when your performing the chest press exercise with a dumbbell your using a lot more of your core muscles to actually get the weight up, another thing is when your using dumbbells your actually isolating the muscle more than you would with a bar. On the other hand using a bar can great because the weight is distributed evenly therefore making it a little bit of an easier exercise to get the hang of. All that being said you weather you prefer using dumbbells or bars you need to make sure that you use BOTH. Spend a few weeks practising your technique using dumbbells then go on to the bar and then back to the dumbbells. Using one more than the other will result in an imbalance and your body will begin to get used to it and ultimately stop progressing.

Workout wednesday

03 Wednesday Sep 2014

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Tonight i managed to fit in a great workout which involved high intensity cardio mixed with some strength and conditioning exercises. This workout is a circuit which focuses on compound lifts and movements to improve all round strength. Aim to have as little rest as possible in-between the exercises. Tonight i did this 5 times but do whatever you feel comfortable and see how you get on!

Interval sprints on treadmill – Sprint for 30 seconds, walk for 30 seconds x 5 

Pull ups to failure x4

Bench press – 10×4

Deadlifts 10×4

Squats 10×4