Category Archives for "workouts"

reasons why your arms aren't growing

6 Reasons Why Your Arms Won’t Grow

You have been working out for a quite a while now. You tried several biceps and triceps exercise variations, but for some reason your arms don’t seem to be getting any bigger. I know, it can be very frustrating. Well, I’m sure there are a few things you are doing wrong. So I will address each […]

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How To Get An Aesthetic Body Naturally

Lean, ripped, shredded, lithe … all of these words describe an aesthetic body. While it’s true that not everyone agrees about what is attractive, people generally accept the image of a lean, toned individual as being in shape and appealing. An aesthetic body isn’t just about looks, it’s about health and strength. With more than […]

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Total Core Workout for Shredded Abs

People still make the mistake of doing regular ab exercises like crunches and sit-ups, so they end up making slow progress, or giving up completely. It only takes a little of your imagination to come up with better exercises that will effectively work your entire core to give you those sexy shredded abs. They don’t need to […]

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3 Day Split Workout Routine for Beginners

This 3 day split workout routine is ideal for beginners starting out lifting weights. This workout will work every muscle group which will allow maximize muscle growth and recovery. Training Frequency Your workouts will be divided over the course of a 3 day period. Monday – Workout 1: Chest, Triceps & Shoulders Tuesday – Rest […]

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Killer Leg Workout Routine

A few years ago, I used to skip leg day.

I would much prefer to train my upper body, because it’s the one part that most people can see, unless you’re living in a hot country and wear shorts all the time.

I remember thinking to myself, If  I don’t train legs, I’ll look ridiculous with a huge upper body and tiny chicken legs.

leg day

The thought of going to the gym to do squats and leg presses made me want to skip them entirely or do basic leg curls and leg extensions. Anything to avoid, my legs feeling like jelly after doing squats for the first time.

I thought to myself, “why go through the hassle to train legs, they will take forever to grow!”.

I realised, it was just a limiting belief I had, and that I could build muscle on my legs the same as I did with my upper body.

Fast forward a few years later and I’m repping out 170 kg squats and lashing out leg presses like there’s no tomorrow.

It’s only when you start making progress and the results are clearly visable, that’s when you actually look forward to “Leg day” each week.

I know my legs aren’t as big as the huge bodybuilding types, but at least they can’t call me chicken legs anymore. 🙂

shredded abs

For me, squats are the best leg exercise that has major mass building effects when done properly.

Also, having a strong core makes a huge difference because it also targets your abs and obliques.

There are so many benefits of squats and I have already written a few articles on this topic. If you haven’t read them yet, here they are:

20 reasons why you should squat and how to do them correctly

10 Benefits of squats for women

Nowadays squats are a hugely popular exercise among men and women because it is the single most effective exercise that engages your glutes, quads, hamstrings and other muscles you probably never knew.

Leg Workout Routine

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Killer Shoulder and Arm Workout

shoulder arm workoutIf you guys are looking to gain size on your arms and shoulders then I’ve got a killer shoulder and arm workout in store for you.

This workout routine contains visual demonstrations of some of the most highly effective exercises that will no doubt pack on serious muscle mass.

These are just a few of my favorite shoulder and arm exercises that I have been doing for years. There are tons more but this is all you really need to get the job done!

Shoulder and Arms Workout Routine

Shoulder Workout

Exercise 1: Military Press
Exercise 2: Barbell Upright Rows
Exercise 3: Dumbbell Front Raise
Exercise 4: Standing Dumbbell Side Lateral Raise
Exercise 5: Barbell Shoulder Shrugs

Biceps and Triceps

Exercies 1: Standing Barbell Curls
Exercies 2: Skull Crushers
Exercies 3: Dumbell Hammer Curls
Exercies 4: Overhead Rope Extension
Exercies 5: Cable Bicep Curls
Exercies 6: Weighted Dips
Exercies 7: Preacher Curls

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6 Exercises to get Ripped Abs (with photos)

abs

I have already written quite a good few posts on this topic, but this one is more of a picture and video tutorial to demonstrate the exercises.

It’s much better to train your entire core, unlike what most people do when they train abs, basic crunches sit-ups, ab machine…

I do mostly weighted ab exercises that involve dumbbells, weight plates and cable machines. 

It doesn’t matter how many sets or reps you do when you train your core, you obviously need to have low body fat that’s why a clean diet and cardio is important.

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4 Very Effective Exercises For Getting A Shredded Core (Video)

Growing up, I was a always told, “If you want to get a six pack, you need to do a load of sit-ups and crunches”. What a load of crap!

That would never work for anybody, even with low body fat.

I used to look at guys with shredded abs and think they were just genetically gifted and I would have no chance of getting abs like those guys.

If only I knew back then what I know now, I would have given myself a huge kick up the arse!!

If your reading this and you’re think it’s impossible for you to get ripped abs, then let me tell you…

yes you can - obama

It’s only when I actually started working out at the gym and managed to build muscle in every area of my body, only then did I realize It was possible to get six pack abs.

If I had no problem building my upper body, then why should it be any different getting a shredded six pack?

If you can involve an equal amount of effort you put into getting a shredded core as you do with the rest of your body, then you’ll be well on your way to achieving your goal.

I learned how to burn fat and get ripped mostly through trial and error, just learning and apply different exercises to my routine.

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7 Chest Workouts you Should be Doing to Gain Strength and Size

7 chest workouts you should be doingIf you are used to doing the same chest workout every single week, then here are 7 chest workouts you should be doing if you want increase size and strength, and of course the more intense your workout the greater the results.

It’s time to add a variety of chest exercises that will increase your muscle building potential.

Here’s my top 7 chest workouts that you can include as part of your workout routine

I usually aim for 3-4 sets of each exercise with at least 30 seconds rest between sets.

Here is a workout for you to follow. It might seem like a lot but when you actually do the workout, it’s not as difficult as you may think.

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How to Get V Shaped Abs – Learn the Secrets

how to get v shaped abs

Whether you want to call them, v-cut abs, v shaped abs or sex lines, girls go crazy over them. It’s that lower ab region that is eye catching that a lot guys struggle to get.

If you want to know how to get v shaped lower abs, first you need to lower your body fat to at least 10% or less. For women, it’s a little higher.

before and afterMost of you reading this would be quite happy with having “Abs” to begin with, and that’s fine. I’m going to share how I got a six pack as well as how I lowered my body fat to get those v cut abs we all want.

Also Read: My workout and diet plan to get ripped

Lower your body fat percentage

The less body fat you have on your stomach the better chance that V-cut will show.

If you are anything over 15% body fat, then it’s going to take a lot of hard work and commitment to sculpt that lower part of your abdominal muscles.

Doing lots of crunches and sit-ups won’t do you any justice. That’s why you need to get your body fat percentage down to at least 10% for your abs to look clearly visible.

That’s why cardio is a must. Regular cardio will take much longer to reduce body fat, that’s why I recommend HIIT of some kind (e.g. out-door springs, HIIT on a treadmill, hill sprints).

These are the most effective fat burning workout’s that make it easier to lower your body fat and to get that chiseled eye-catching v line abs.

Right now, my body fat percentage is around 10 percent and in just a few more weeks before competing on stage, I want to get my body fat down to at least 7%.

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10 Benefits of Squats for Women

Ladies, if you want to have that perfectly round butt and toned legs, then you should think about adding squats to your workout routine. They work more muscles than any other exercise, and you can do them just about anywhere, at home, at the gym or in the park. All you need is a straight […]

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20 Benefits of Deadlifts You Probably Never Knew

Without question, deadlifts are one of my favorite compound exercises after the squat. Before I share the top 20 benefits of deadlifts, in case you don’t know, deadlifts are a weightlifting exercise which involves lifting a bar of weights off the ground. Deadlifts will help increase your overall strength and build lean muscle mass unlike any other exercise. […]

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Free Printable Workouts

Shows You How to Build Muscle and Get Six Pack Abs Fast! (Bonus Training Logs Included)