This category looks at bodybuilding from an overall point of view. Muscles don’t work in isolation but in synergy with one another. So your strategies in your training routines must incorporate that. Here you will find tips and guides on working out beyond individual bodyparts.
As I run on the treadmill in the gym, I have a good view of people working out on the machines. Watching them helps break down the monotony of the treadmill. I can’t help noticing the same mistakes being made by many people. I assume they are beginners as no serious weight lifter would or should be doing those mistakes. So I thought I’ll note down those mistakes here. Yes, there are loads of articles like this, but none so far on this blog. So without further ado, 8 mistakes beginners make in the gym.
1. Wrong clothes and shoes
This should be obvious but I’ve seen people working out in jeans, shirts, formal shoes and even heels.
Wear what feels comfortable to work out in, but does a shirt provide more freedom of movement than a t-shirt?
Worth mentioning at the other end of the spectrum, people who work out constantly wearing a weightlifting belt. Not good as this makes the core muscles weaker.
2. Wrong posture
I see this all the time, mostly with older people. They sit at the lat pulldown machine, grab the bar and just pull down, hunched over it. Or the sit at the bench press machine, and push out, all hunched over. There are so many things wrong with this.
Poor posture = higher risk of injury, especially if you’re older.
If you do a lat pulldown or chest press and don’t push out your chest, you’re not engaging your chest or back adequately in the exercise. Your shoulders and arms end up doing most of the work.
I also see many just pulling and pushing with the arms, not even trying to make an effort to use the target muscle group. This is particularly visible with the back exercises – you can see them pulling with their arms, elbow sticking well out.
On top of all this, they end up doing half the limited range of motion, So with a lat pulldown, this becomes a wide grip hammer curl with half reps, if you see what I mean. The bar never approaches the chest, not only because they’re all hunched up and pulling with their arms, but they just stop above their heads.
Some of these people even have personal trainers watching over them! It’s not surprising as I’ve seen personal trainers working out in their own time with poor back posture.
How to do it right
Instead of just criticising, let me describe the correct way of performing these exercises at the machine.
First, adjust the machine to the correct height. The pivot of the machine should align with the pivot in the body, so for a biceps curl, it will be the elbow. Otherwise the body is put in a very awkward position to work the muscle and at risk of injury when going heavy.
For a lat pulldown, the vertical plane of motion should align with the shoulder joints, i.e. don’t pull down in front and towards your lap but rather down and towards the top of the chest.
For the machine chest press, the hands should be in line with the nipples, making the handles of the machine also in line with the nipples. This would be where the bar would naturally be if you were to do a bench press with a barbell.
After taking position, grabbing the bar and pulling down to the seat in the case of the lat pulldown, curve your back, push your chest forward, roll your shoulders back and squeeze all the muscles there throughout the set so your torso stays rigid.
Next, forget you have arms, especially for the back exercises. Imagine your forearms are gone and you only have upper arms ending in hooks which are around the bar. So you can only pull your upper arms back by pulling on the hooks. The hooks are of course your hands. While pulling back, imagine your back muscles doing all the work. This step is very important to engage the back muscles as you cannot see them during the exercise.
Pull your upper arms back until the bar touches the top of your chest. Remember, your chest is jutting forward and you’re pulling the bar forward as well, so it is inevitable that the bar will hit your chest eventually. Once it does, hold this position for a second and squeeze hard with your back muscles, imagining an apple between your shoulder blades that you’re trying to squeeze at every rep. Release and let the bar go up under control.
It’s much easier to engage your pectoral muscles at the machine press as they’re right under your eyes. Just make sure to adopt a grip that’s not too wide or your shoulders will do most of the work, or a grip too narrow that will tire your triceps first. Don’t lock out at the top, don’t let the weight rest on the stack at the bottom.
With flyes, keep your elbows slightly bend at the same angle throughout.
3. Too little weight
Not only do people just go through the motion with a poor position and limited range of motion but they don’t even use heavy or moderate weight. Perhaps under these circumstances, it is actually a very positive point as they could injure themselves otherwise. But assuming they are in the correct position, too light a weight won’t provide them with any benefit.
Women in particular are afraid to go heavy. I saw a woman once grabbing a 6 kg dumbbell and proceeding to do a 1-arm row, curls, shoulder presses and what else. The dumbbell was clearly too light for the row and she didn’t break out a sweat throughout. What a waste of time.
4. Too much weight
You’ll see this one more in the free weight area though quite rarely with complete beginners. I’ve yet to see a woman go too heavy though!
5. Too little passion
If you go through the motion as described above, doing a lat pulldown by pulling with your arms, all hunched up and with half the range of motion, using too little weight, there’s no passion in it. You’re not putting your heart and energy in your training.
You won’t see much progress but more than this, if you’re not interested, if you have no passion for it, you will see the gym as a chore and you won’t last long there. That’s why there are so many people joining the gym at the start of the year, they don’t do it because they are passionate about training and they therefore don’t last and a few weeks later, the gym is back to its usual level of activity.
You can’t do anything about your passion, or lack of. Either you like going to the gym and training hard or you don’t. You don’t go to the gym because it’s the trendy thing to do. It’s like me trying to muster a passion for ballet dancing because everyone is doing it. I’m not going to last long.
6. Too much rest
Pull half reps at light weight, then spend the next 5 minutes resting… From what exactly? People are meant to sweat and feel exhausted in the gym.
7. Too much phone
Here we go again, half reps at light weights, then 5 minutes resting and another 5 on the phone.
The best way to keep busy while resting is to think about what exercise to do next, how to do it, what weight will be used, how much weight was used last time and how many reps will be attempted. I visualize myself doing the exercise, adopting the position and if I’ve done all this and still need to rest some more, I do some stretching.
8. Too many machines
Funny how all these newbies stay in the machines area and rarely venture into the free weights area. I wish I could tell them it should be the other way round – spend most of your time in the free weights area and only use machines occasionally. Here’s why.
But I completely understand why they don’t venture in the free weights area. Some are intimidated by the big guys there, others think it’s for advanced lifters or that they’re not ready for it yet. Finally some simply don’t know how to do exercises with a bar or dumbbell. With a machine, it’s fairly simple, sit and pull or push, even if you don’t pull or push the right way.
Bonus: hogging the machine
This is not a training mistake, nor is it restricted to beginners only. It’s my pet hate. And I’m not shy to come and ask to use the machine if I see someone spending most of the time just sitting and warming the seat. I’ve had time to start an exercise, do multiple sets while the person on the machine nearby had completed only one set.
Too much rest, too much phone, too little weight, too much hogging the machine. Remember, it’s a club, there are other users too.
One of the great things about battle ropes is that they are so versatile. One piece of kit can be used for so many different exercises, meaning even if the gym is busy you can get a great all-body workout in with just the one bit of kit. It’ll keep your workout time down, because you won’t be waiting for machines.
Battle ropes have been a popular bit of workout kit for a while, and in this article we’re going to share 10 Epic Battle Rope Exercises that you can add into your workouts today…
These are a great whole-body exercise. Hold the rope in each hand and extend your hands overhead and standing as tall as possible, before quickly slamming your hands down towards the floor (but keep hold of the rope). Repeat.
Squat and Slam
This looks similar to the standard power slam, but as you forcefully slam the rope into the floor, you drop into a deep squat. To start the next slam, you stand out of the squat, extend your arms overhead and perform the next slam.
Inside Circles & Outside Circles
This exercise is a real shoulder-burner! Hold the ropes in each hand and rotate them both, making large circles with your hands. You can do this exercise clockwise or anti-clockwise and improve your shoulder health and conditioning.
For the double arm waves, stand in a half-squat position and focus on a fast, shallow up and down movement of the rope. The idea is to be less explosive than the power slam, but moving much faster.
Single arm waves are the same as the double arm waves, but done in an alternating fashion. The one arm at a time movement creates an alternating ripple effect on the rope. This can be programmed to be easier than the double arm wave (because each arm is doing half the reps), or the same intensity by making the set twice as long.
Hold the rope with a reverse grip, handles pointing up. Assume a quarter squat position and lift the ropes high and hard to the side, before slamming them down towards the floor. Rotate your entire torso to complete the movement.
Repeat the movement from one side to the other, alternating sides for the entire set.
Paired Battle Rope Exercises
Battle ropes exercises can be used in partnership with other circuit style exercises, making them more challenging. It also makes an exercise you’d previously written off as boring a much more interesting alternative to the original version!
Paired battle rope exercises are a great addition to a HIIT Circuit, making workouts more challenging without adding extra exercises or making the workout duration longer.
Jump Squats into Power Slams
This is a really challenging exercise combo. Perform a jump squat, where you explode from a deep squat into a jump. On the way down you perform a double arm power slam with the same technique as the standard power slam.
Plyometric Lunges into Waves
Plyometric lunges are also known as split jumps, where you perform alternating lunges by jumping between them. Whilst you’re doing this, perform the fast paced, double waves as mentioned earlier.
Grab the rope by the ends with an overhand grip. Open your hands high and wide overhead, then slam the ropes down to the floor. It’s a great shoulder conditioning exercise and allows you to perform a lot of very safe reps.
Big to Small Double Wave with Squat
This is a tough exercise for anyone! Assume a good squat position and perform a ‘big’ wave, similar to a power slam, followed by a small ‘classic’ wave. Alternate the two exercises whilst maintaining a good squat position.
Big wave, small wave, big wave, small wave etc, all whilst squatting. It’s a tough one!
10 Epic Battle Rope Exercises: Concluded
Hopefully this list of 10 epic battle rope exercises will transform your training and make you think more about using one of the most versatile pieces of gym equipment there is! You’ll get a whole workout in and only have to use one item of the gym equipment!
A variety of battle ropes are available. If you plan to use at home try the 32mm as a starting point.
Ever since man first became aware and evolution put the foot on the accelerator, our society has became increasingly health conscious. The earliest hieroglyphics depicted a primordial man besting a sabre-toothed tiger with a kettle bell. Maybe I am exaggerating but the point I am trying to emphasise is that fitness and health are synonymous with our culture and our condition. We are at the crescendo of our fitness and health obsession. It is now a multi-billion dollar industry, gyms are never empty and a mix with all types of people and nearly everyone and their nan has a few fitness tips for you. We can get caught up in this game of physiology pass-the-parcel and many people may be exerting their precious energy through misguided guidelines. I am going to be that guy and say what all fitness guys say, “I will debunk some fitness tips that you are wasting your time with”.
#1 Outexercise an unhealthy diet
The one myth that we don’t want to debunk is the myth that you can out exercise your unhealthy diet. We all like to cheat our diet on the odd occasion and this is fine in moderation. However, you cannot continue eating unhealthy and expect to have a body that the Greeks would have chiseled out of marble. The correlation between diet and performance is obvious. You can’t go to the gym and hydrate on coca cola. This would burn you out faster than a bale of hay. New York based personal trainer, Maik Weidenbach believes that “80% of what you look like is based on diet”.
#2 Women lifting heavy will get big
Another myth that can be attributed to the misconceptions of society rather than fitness culture is that women have to lift light weights and do higher repetitions. This myth is commonplace within the fitness culture. This is because women believe that they will become bulky when lifting heavy weights. This is untrue because women’s testosterone is lower. Due to this they likely won’t be able to lift as much weight as men. It is recommended that women do six to eight repetitions of a weight that challenges them instead. They don’t have dumb down on the weight. Just make sure you resist the weight and you will have a defined body that any classical artists would be happy to draw.
#3 Spot reduction
I am a personal trainer and I have a number of clients who ask to reduce fat from one area. This is often referred to as spot reduction. To burn weight quickly you will have to perform a lot of cardiovascular and resistance exercises. However, the effects will be visible all over your body. You cannot just target one specific area. This would lead to you having a convoluted shape and could also lead to injury. Sport reduction is blind ignorance but I do appreciate the reasoning behind it.
#4 Shakes are healthy
The biggest consumer myth on the health and fitness market is that shakes can help you slim. This is far from the case. Shakes are a mix of unnatural proteins, colouring agents and sugar sweeteners which are just as detrimental to your body as almost any other compound. They also wont keep you full. You burn as much energy when digesting foods in your body. This is why you should target healthy whole foods that provide the right amount if fibre. They also fill your stomach much better than hollow shakes. You should also look for high-end whey proteins and add some vitamins or nuts for added measure.
It is hard to disseminate between the amount of training and nutritional tips that saturate the market. I understand that this it not too dissimilar but believe me when I say that I have learnt from crafting nutritional accompaniment to my clients’ training regimes. These are the main myths that hold most people back from attaining their fitness aspirations. Let’s hope that we learn before passing them to further fitness generations.
In this blog, Russell Hurst, owner of Ropes Direct, outlines what has made battle ropes so popular and how they can be used to give the entire body a workout.
For years, I knew who my customers were. They were mainly people who needed mooring or rigging for their boats or builders who needed rope for on-site.
Therefore, I was surprised several years ago when people started contacting me looking for advice on which kind of rope would be best as they wanted to install a set of battle ropes in their home or at their gym. I can understand why people are beginning to use ropes as part of their fitness regime too, as they offer a lot of benefits. Below I explain five reasons why battle ropes make a great addition to your workout.
1. Allows you to exercise anywhere
It doesn’t matter where you want to train, as long as you have a secure anchor point to loop the rope around, you’re good to go. This means you can theoretically use battle ropes anywhere, making them an extremely practical piece of exercise equipment. Therefore, if you don’t enough room in your house, you can go out to your back garden. Similarly, if you live in a small apartment, you can take the ropes out to your local park.You’ll find a good selection of ropes at Ropes Direct.
2. They’re good for different exercises
Battle ropes also allow you to try out a diverse range of workouts too. As well as being able to use it as a climbing rope (if space allows) to work both legs and arms, you can use them to also work your back muscles by attaching it to a weight and pulling it from a seated position, or you can them to work different parts of your arms and chest by creating waves, spirals or whips as pictured.
3. It’s good for the entire body
As suggested in the last point, as battle ropes can be used to do different exercises that work different parts of the body, this means they are great for creating whole-body workouts. Furthermore, as well as working all areas of the body, including the neck, shoulders, abs and legs, all that rope work means battle ropes are also great for improving the grip strength in your hands too. I would even go as far as saying that, once you learn the full range of exercises you can do with battle ropes, you won’t need any other fitness equipment.
4.You can tailor the exercise
In addition, you can also pick the right rope depending on your ability; longer, thicker ropes are harder to work with. Therefore, if you would initially struggle to use a longer rope, you can choose a shorter, thinner version, build up your strength and increase the size and length of the ropes you use as you get fitter, stronger and more adept at the range of exercises possible.
5. Manila ropes are cheap to buy
Finally, using battle ropes also means that you don’t have to break the bank in order to afford a full and effective workout. I would recommend manila ropes as the best to use as battle ropes, and they are inexpensive to buy. You can also buy manila rope by the metre and in a variety of thicknesses too, making them the perfect kind of rope for those just starting out who want to build up their proficiency, as pointed out previously.
There you have it then; five reasons why battle ropes are a practical and affordable solution if you want to get fit, work different muscle groups and build body strength. Moreover, the intensity of the workouts also makes battle ropes a great way of also improving cardiovascular fitness and burning fat.
Exercising is not something that comes easily to many adults. It takes a deliberate effort, to schedule 30 minutes a day, to keep the body healthy, fit and trim. According to fitness experts, below are the top 9 simple ways to stay motivated and have a healthy body.
1. Make it convenient
If it is not easy to find a fitness class, you are more than likely not going to go. Fit Mapped is a website that can help you find fitness classes, which are nearby and will fit your financial needs and fitness level.
2. Step it up
A pedometer is a great tool, to set and meet fitness goals. If you walk regularly, try adding a jog. Take the stairs, whenever possible. Once you “step it up” you will find yourself walking more often. So, instead of driving, you will perform many local errands, whenever possible.
3. Exercise for the endorphins
The body naturally releases a chemical known as endorphins, and this chemical generates an overall mental and physical feeling of happiness. Endorphins can bind themselves to neuron receptors, and produce the same effects as some pain drugs on the market. Many long distance runners experience something referred to as a “runners high”, and this reduces overall stress, negative thoughts and appetite.
4. Buddy Up
Not only will a workout buddy make a workout session more fun, but they will offer some accountability, and this will help you stay focused and inspired. It happens to all of us that we just don’t feel like heading to the gym, but having someone nearby to cheer you on, is a great mental motivator.
5. Rethink your exercise attitude
Stop thinking of exercise negatively, because of your excess weight gain. Think of it as a wonderful and normal part of your everyday routine. Any negative thoughts, associated with working out, should be replaced with the positive thoughts of the many mental and physical benefits that exercise provides. The right mind set plays a vital role in motivation, so remember to think of exercise as a luxury (something you love to do), and not as a chore or necessity that you dread.
6. Take advantage of the computer
The internet offers unlimited fitness classes (many that are free – which is a bonus); including learning the benefits of yoga. A few high-intensity moves, in combination with yoga stretches, and you can be burning calories in less than 15 minutes. YouTube is an excellent resource for free online exercise moves.
7. Turn on the Tunes
It has been researched and proven, by the Brunel University School of Sports and Education that listening to music, while exercising, will increase endurance levels by 10% or more. Also, music seems to have the ability to increase motivation, for those that are just starting out in the world of lifestyle fitness.
8. Set mini-goals
Big goals are great, but when they are not reached in a short period, discouragement sets in. It is for this reason that mini-goals must be set and met. Motivation is increased, as each mini-goal is met.
9. Variety is the key
Variety is the spice of life, and when it comes to exercise, it will keep you focused, motivated, and help you reach your goals quicker. A good variety of training exercises can include, but are not limited to high and low impact aerobic exercises, core strength, group exercise sessions, weight training, and high-intensity interval training (HIIT). So, you are encouraged to keep rotating your exercise programs, as this will keep your mind focused, your spirit motivated, and all your muscles working at the same intensity level.
The Coventry University conducted a study that showed, that caffeine (from coffee) may help individuals stay motivated, and improve endurance during exercise routines. Coffee may reduce the buildup of adenosine. This chemical is responsible for making it difficult for muscles to exert force, which can make your muscles feel weak (especially during exercise).
Exercising is an essential aspect of living healthy. Coupled with a healthy diet, exercise will do wonders for the body which will carry on as we age. But sadly, not everyone is game on this on concept of fitness. In a world where walking a few blocks is tiring, too many people simply have no time to get exercise, or so they say. With all the hassles of everyday life you can almost side with them but that’s not the truth. Finding time for fitness is not about forcing yourself to exercise despite your busy schedule but rather finding the unnecessary things you do that eat your time.
This article lists 5 ways to makes sure you get a daily dose of exercise no matter how busy life is. By the end of this article, you’ll be surprised as to how much free time you actually have.
1. Write a plan
As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” and this could not be any truer in today’s world. Getting started on a fitness routine all starts with a plan and it involves writing not just your exercise routine but more importantly a list of all the activities you do throughout the day.
This list makes you see the bigger picture of how your day actually goes every day. Do you always get up with extra time? Can you use that extra time for exercise? How early do you get off from work? Do you really have to watch that series tonight? These are all examples of questions you have to ask yourself once you form your list. Once you finish, you can then see which things you can change or remove to make time for your exercise.
2. Limit internet time
One of the best technological inventions is the internet but there are simply too many people engrossed in browsing that they end up with less time for everything else including exercise. In fact, the average adult spends at least 20 hours browsing the internet every week and 28% of that is spent on social media sites such as Facebook and Instagram. That means most people spend 20 hours a week sitting down or not doing anything. A good exercise program doesn’t require more than 30 minutes a day and a 5-day exercise routine won’t cost you more than 3-4 hours a week which still leaves a person more than enough time to brag about their fitness achievement online.
3. Stick to the schedule
One of the banes of finding time for fitness is exercising at the right time. For most people, the right time could be before they go to work or after leave the office. Sticking to an exercise schedule can make routines easier to manage than exercising only when they’re is free time. Not only will this eliminate distractions but this will also help prioritize exercising above any other activity.
4. Reduce TV time
Couch potatoes love their TV shows and there seems to be no way of uprooting them from their seats. A 2014 survey suggests American adults watch as much as 5 hours of TV a day and that means 5 hours of doing nothing but staring at a screen, most likely with something to eat such as a few chips and maybe a can of beer or soda. Not only are they not moving but they’re also eating junk food which does more harm to a person’s health.
If you’re one of these people then you definitely have more time than you think. As mentioned earlier, a good routine doesn’t need to take more than an hour to complete. If you find yourself in a situation where you have to know what happens in the latest episode of your favorite show then you can simply record the show to watch later. For starters, treat your shows as a reward after you do your workout.
5. Exercise without exercising
Exercise doesn’t have to involve actual exercise. In the simplest definition, exercise is to merely work your muscle groups to make sure they remain strong and healthy. With that definition, there are plenty of ways to get fit without actually exercising.
Cleaning the house – One of the best ways to get some exercise. Not only do you get to burn calories but you also end up with a cleaner house! It can be something as simple as sweeping the floors or a hard workout by rearranging furniture and lifting tables and chairs.
Walking to work – Walking has its own health benefits and there’s no reason not to take advantage of it. If using public transportation, you can simply stop a few block away from work and walk it until you reach the office. It’s a bonus if you can take the stairs specially if it’s only one level higher.
Playing outdoor games – Perhaps one of the best way to get a good workout is to disguise it in the form of a recreational activity. Basketball, tennis, or even a simple game of Frisbee is considered a good exercise. The more a game requires physical effort, the more it becomes a good workout. The best part is you’re doing this with a lot of people which helps make sure the exercise doesn’t end up boring you.
CrossFit split many opinions, people believe they are a great way to test your body, others believe they are a waste of time. Being fit and doing CrossFit can provide different aspects to your fitness, bringing a no nonsense approach. After analysing the CrossFit challenge we assess why it splits opinions, and why it is so difficult.
When challenges require pushing your body and managing time they can often bring out panic in you. WOD, or workout of the day is a competitive environment that can persuade you to compromise form for speed. These challenges sometimes produce the worst in people as they can suffer debilitating injuries.
If you lack form, you throw away every minute of work you’ve done in order to show yourself off. Pushing yourself and getting through the course quicker is very much an emphasis on practicing for this daunting challenge.
When doing things in repetition purely for form it gives you an extra edge once pushing for heavier weights as we found out. Through practice it will gradually get better, but the importance of practice means your confidence will significantly increase.
Mental challenges happen every day, even at the gym. Exercises you don’t enjoy can ruin your workout, or often make you lazy. CrossFit tests you in every way, even with the exercises you don’t like.
Knowing what you are weaker at will allow you to broaden your workouts, also making it easier to adapt to CrossFit challenges as there are so many different activities. You will definitely find something that you will struggle at.
Working on exercises you are weaker at pushes your body to the limit and pushes through the mental block that our minds tend to prevent us from doing.
Being able to compete and do CrossFit challenges brings a huge amount of pride. Socially, CrossFit brings fulfils the needs of those who are pushing their bodies, or believe they are. CrossFit is designed to offer a variety, bringing out the best out of you and doesn’t focus on workouts in which you excel.
If you are someone who loves strength and conditioning CrossFit is a great way to test it. Pushing yourself to the limit, bringing only your A game is the only way to truly prepare yourself for the CrossFit challenge. It may be daunting, it may be extreme but it will be worth every penny once you show the true grit and steel through the competition.
Before you just start throwing exercise equipment into your garage and calling it a home gym, you need to assess what you have and what you need. For a home gym to be the most effective place to workout, you need equipment that you can use to work your entire body.
1. Cardio Equipment
To burn fat, you want exercise equipment that gives your cardiovascular system a workout. Choose your favorite means of increasing your heart rate for this. If you don’t like running, don’t put a treadmill in your home gym. Consider an elliptical trainer or stationary bike instead. Make sure that you have plenty of room to use your equipment without hitting anything. The amount of floor space will depend on what type of cardio machine you use. If you have a cross-country ski machine, you will use
Burning off fat with a treadmill or other cardio machine is not enough for a total body workout. Many people go to gyms to take advantage of the numerous weight machines, but home gyms or freeweights can get you a similar workout without leaving the house. Make sure that you have a variety of weights. This will give you enough equipment to slowly increase the weights you use as you get stronger. If you have a large, loud unit, you might consider placing it on the ground floor or in a basement where there is extra reinforcement of the flooring beneath. This will also reduce the noise other people hear from the machine during use.
3. Floor Mats
If you plan on doing yoga, pushups, situps or other floor exercises, you need comfortable mats on the floor. Some people prefer roll-up mats, but you can also opt to lay foam tiles on the floor of your home gym to reduce the impact on your joints, make it more comfortable for anything you do on the floor and reduce the sound from jumping around in your home gym.
A mirror is an essential part of any home gym but not for vanity purposes. If you choose to workout alone, you will need a mirror so you can watch your form. Improper form when lifting weights or using a cardio machine may lessen the effectiveness of the exercises or lead to injury. Find a mirror that is large enough to show your whole body as you workout.
Commercial gyms have TVs to help keep your mind occupied as you exercise, so why not put one in your home gym? The television can also be used to follow along with workout DVDs. Mount it using specially designed wall brackets that will hold the TV in place even as the walls vibrate slightly from the use of the exercise equipment in the room.
If the only thing standing between you and a home gym is a plan, you now have no excuses left. Get started on creating the home gym of your dreams.
To find inspiration for your next home design project, visit Modernize.com.
I’m sure you have a few favourite exercises that you do very often. I have mine too and let me share them with you, one per muscle group.
Chest dumbell press
Better than the benchpress, I find that the dumbell version gives you a better stretch and an even more natural motion. Of course, it’s harder to stabilise each dumbbell independently. But that’s an added benefit as it makes you work the stabilising muscles too.
Still sticking with the dumbell version. The problem with tha barbell version is where do you press the bar? In front of you or behind the neck? Either way is not comfortable for me. The natural movement is with your arms to the side of your head. That’s after all where your shoulders are from.
It’s hard for me to choose a favourite exercise when it comes to the back muscles. There are different sections of the back along with a variety of exercises for each. But the barbell row allows me to go very heavy in what feels like a very natural and powerful movement. I don’t do it the conventional way. I use an EZ-bar for a more comfortable supinated grip (palms up) shoulder width apart and bend over slightly, Dorian Yates-style.
Each gym has what seems like its own individual, unique machine to target the back. Some feel better than others and I quite enjoy using these machines when they feel right. The lats pulldown is not one of them though.
I had to add this one targeting the lower back. Rather than the very powerful deadlift, I prefer hyperextensions simply because of the stretch it gives me. I don’t go heavy – not recommended – but go for volume instead.
Dumbells are way better when it comes to working out your biceps because of the additional rotation movement of the wrists it allows you. You miss out on this when you use barbells and one of the 2 functions of the biceps is to rotate your wrists. Also I find the seated version much more strict as it doesn’t allow me to lean back excessively or use momentum to cheat.
I’ll admit that although it is now my favourite exericise, it wasn’t so in the past. I used to do a lot of heavy lying triceps extensions, AKA skullcrushers until I found out that my elbows started feeling sore afterwards. So now I much prefer the close-grip benchpress which is much easier on the elbows whilst allowing me to go very heavy. I also like the pulldown when I want to work my triceps quickly and don’t want to waste time setting up the bar or if there is no bench available during busy hours.
Squats may well be the king of exercises but that doesn’t make them my favourite. I don’t appreciate the balancing act. With the leg press exercise, you can really concentrate on going as heavy as you can and even cheat a little during sticking points by pushing your knees with your arms. You don’t need to worry about losing your balance or whether you’ll be able to get up or not. With leg presses, it’s raw leg power.
I wasn’t working my hamstrings for a long time in the beginning when I started lifting weights – I couldn’t see them so why bother? Then I developed a pain in one of my legs. It turned out to be a muscular imbalance as I was working my quads very hard while ignoring completely my hamstrings. So since then I’ve had to keep working my hamstrings and I’ve most enjoyed doing the straight-leg deadlifts, you may have guessed it, because of the stretch it gives me. It’s not an easy exercise to do as it’s too easy to lift from the waist, thus using the lower back instead of the the hamstrings. So concentration is essential to work the right muscle group here.
I see too few people doing exercises that target the lower abs. In addition, these exercises are usually much harder and people tend to have weaker lower abs as a result. This is why I choose to do a lower ab exercise first or if I do any ab exercise. The leg raise is also a tough exercise to do; there are many ways of doing it that increase or decrease the difficulty of the exercise, so anyone can do it. I prefer doing it lying down, bending the knees and bringing my legs all the way back past the vertical while curling up my hips.
What about forearms, traps and calves?
I don’t work my forearms individually, never did, as I believe they get a sufficient workout during biceps training.
There is not a lot of choice when it comes to working the upper trapezius muscle: it’s all about shrugging movements. The traps get stimulated to a certain extent during deltoid training anyway. However when I do train them specifically, I’ll do the dumbell shrugs for the freedom of movement it gives me.
As for calves, I don’t work them out at all. I believe they get a good workout during running, which I do as cardio.
So that’s it, you know all about my favourite exercises.
So you’ve seen these ripped actors and would like to get an upper body like them, especially the V-shape. How do you get started?
you need to fulfill 2 conditions in order to end up with this very desirable V-shape: wide at the top and narrow at the bottom. So you need to develop wide lats that stick out like wings below your arms (OK, not to that extent, you’re not asking to fly), and a narrow waist. You can’t have that V-shape without a narrow waist.
When doing your back exercises, you will need to focus your form, technique and exercises to develop wide lats. For a start, choose exercises that place more emphasis on working the lats. The pull-up is a great exercise. If you can’t do it, opt for the pulldown machine. The bent-over barbell row will pack a lot of muscles to your back. The one-arm dumbell row is a good all-rounder – it doesn’t place particular emphasis on the lats but works the whole back area and allows you to go very heavy, one arm at a time.
When trying to focus on developing your lats, use a wide grip, especially for pull-ups and pulldowns. narrow grips work the centre of your back instead.
I also like doing a lot of pullovers and find that they put particular emphasis on the lats. You’ll feel it yourself if you try. Go for the dumbell pullover across the bench as it gives you an excellent stretch and also helps to develop and expand your ribcage, just what you need to achieve this v-shape effect.
This is perhaps the hardest part to achieve if you’ve got a pot belly. There is no other way to put it, you’ll have to lose weight. There is plenty of advice all over the place on how to lose weight from people more or less qualified. No point in repeating all this here.
Bear in mind that slim people may not necessarily have a narrow waist and overweight people or those with a saggy belly may have a narrow waist seen from the back.in other words, they don’t have love handles, these bags of fat that stick out over the waist on the sides.
So what do you do if you are skinny but not blessed with a narrow waist?
That’s where the wide top comes in. You try to end up with a tapered waist – your wide torso narrows down to your waist. After all, your waist cannot be as wide as your chest! To maximise the effect of a wide back and tapered waist, try to work on your shoulders to make them wider. You’ll specifically want to focus on adding mass to your exterior deltoid for this purpose. There is no point in focussing on the anterior or posterior deltoids which are in front of and at the back of your shoulders respectively – they won’t make you look any wider. Lateral raises will work your exterior deltoids but you won’t be able to go heavy. Go for pressing movements for that – military presses or dumbell shoulder presses.
That said, do remember that it is not advisable to overtrain one area of your body at the expense of others. An unbalanced body will only bring you injuries.
Some people are blessed with an athletic figure, others can only try to get close to it.