#best ez curl bar exercises

[gymft1]

Do you want to build and bulk up your leg muscles in the gym? Then you need to include straight bar leg exercises in your training schedule.

The question is, why are straight bar leg exercises one of the most important and best training plans for building leg muscles?

Because these exercises are compound exercises that target leg muscles from all areas. Since leg muscles need a lot of exercises and contribute to many movements, you will need more than one exercise to build and strengthen them from all sides. These straight bar leg exercises will help you build and build your shoulders the way you want. They will also give you more fitness and strength.

In this video, we offer you more straight bar leg exercises. And if you want to diversify your training program, you are in the right place. I will leave you in the description some links to different shoulder exercises and some other exercises for the rest of the body.

Non-literal translation:

If you want to have strong and muscular legs, you need to include straight bar leg exercises in your workout routine. These exercises are compound exercises, which means they work multiple muscle groups at the same time. This is important for building strong and balanced legs.

Straight bar leg exercises are also effective for building muscle mass. They can help you add size and definition to your legs.

In this video, we show you some of the best straight bar leg exercises. We also give you tips on how to perform these exercises safely and effectively.

If you're looking to build strong and muscular legs, straight bar leg exercises are a great place to start.

[forcedtogrow]

Hey, can you share the routine you started out with? How much you lifted, what exercises, all that stuff? Thanks

When I was starting out I used a basic push/pull/legs 3 days a week. I was extremely weak because I was recovering from anorexia that had been going on for a decade at that point (I started really young). I literally couldn’t even squat when I started because my legs were so frail, and had to start with bodyweight and leg press with a friend assisting.

After like 3 months of bare bones exercise I did the following. Pretty low weights for everything except deadlift which I was weirdly fantastic at and was even praised by a personal trainer I knew. I did no cardio, and did at home ab circuits like 3x a week as well. I didn’t do barbell bench for quite a while because my chest was so weak and emaciated it was sick. It’s best to start very light, especially with shoulders/chest, to avoid injury and learn good form. That said I did have a pretty intense routine for a beginner because I’m incredibly impatient/stubborn/driven however you want to think about it. I lost pretty much every ounce of body fat which sounds great except I was essentially emaciated again, and had to start eating 3,000+ calories a day to stay just above underweight. Disclaimer: this likely will not be any one else’s experience.

Basic workout I started with 3ish years ago as best I can remember was:

Legs:

squats 5x5

Calf raise 3x10-12

Leg press 3x8-12

Leg extension 2x failure

Hip thrust 3x10-12

Any ab circuit, did quite a variety

Push:

Couldn’t bench the bar because too weak

Dumbbell flat bench 3x10

Incline dumbbell bench 3x8-12

Seated dumbbell overhead press 3x10-12

Ez bar overhead press “triangle set” for like 6 sets (I know, it’s a lot)

Lateral raises 3x10-12

Bent over reverse fly 2x10-12

Tricep push down 3x10-12

Tricep dip 2x failure

Pull:

Deadlift 5x5

T-bar row 3x10-12

Single arm bent over dumbbell row 2x10-12

Lat pull down wide grip 3x10

Lat pull down v bar 3x10

cable row 2x failure (around 15 reps) making sure I pull the bar low to hit the bottom of my ribs

Incline curl 3x10

Cross body curl 3x8-12

Cable hammer curl drip set starting at a weight I could do 10 reps of and going to failure for at least 5-6 weight-drops

[thexptcom]

Building Stronger Arms: Essential Gym Equipment for Effective Workouts

When it comes to achieving a well-rounded and muscular physique, strong arms are often at the top of the list. Whether you’re aiming to increase your strength, enhance your appearance, or boost your athletic performance, working on your arms is essential. At TheXPT.com, we understand the importance of effective arm workouts and the role that the right gym equipment plays in achieving your fitness goals. In this article, we'll explore the best gym equipment for arm exercises, how to use them correctly, and tips to maximize your gains.

#### Why Focus on Arm Workouts?

Arms are not just for show—they’re crucial for functional strength. Strong arms can improve your performance in other exercises, sports, and daily activities. Whether you're lifting heavy objects, playing sports, or even performing household chores, your arm muscles are heavily involved. Additionally, well-developed biceps and triceps contribute to a balanced and aesthetically pleasing upper body.

#### Essential Gym Equipment for Arm Workouts

**1. Dumbbells**

Dumbbells are a staple in any gym and for a good reason. They offer versatility and allow for a wide range of motion, making them ideal for targeting different parts of the arm muscles. With dumbbells, you can perform exercises like bicep curls, tricep extensions, and hammer curls. The key is to start with a weight that you can handle comfortably and gradually increase the load as your strength improves.

**2. Barbells**

Barbells are excellent for building mass and strength in your arms. They enable you to lift heavier weights than dumbbells, which is crucial for progressive overload—a key principle in muscle growth. Exercises like barbell curls and close-grip bench presses effectively target your biceps and triceps, respectively. Ensure that your form is correct to avoid injury and get the most out of your workout.

**3. Cable Machines**

Cable machines are fantastic for adding variety to your arm workouts. They provide constant tension throughout the entire range of motion, which can help stimulate muscle growth more effectively than free weights alone. For instance, tricep pushdowns and cable curls are great exercises that can be done using a cable machine. Adjust the pulleys to different heights to target different angles of the muscles.

**4. Resistance Bands**

Resistance bands are often underestimated but are highly effective for arm workouts. They’re portable, easy to use, and provide variable resistance depending on the band’s tension. Exercises like bicep curls, tricep kickbacks, and band pull-aparts can be performed anywhere, making them an excellent option for both gym and home workouts. Incorporating resistance bands into your routine can also help improve your muscle endurance and stability.

**5. EZ Curl Bars**

The EZ curl bar is designed to reduce strain on your wrists and elbows during bicep and tricep exercises. The curved grip positions your hands in a more natural angle, which can help prevent injury and allow for a more comfortable workout. Use the EZ curl bar for bicep curls and skull crushers to target your arm muscles effectively while minimizing joint stress.

**6. Tricep Dips Station**

The tricep dips station is another essential piece of gym equipment for building strong arms. Dips primarily target the triceps but also engage the shoulders and chest muscles. For a more challenging workout, add weight using a dip belt or perform dips on parallel bars. Ensure you maintain proper form to avoid injury and focus on controlled movements.

#### Maximizing Your Arm Workouts

**1. Focus on Form**

Proper form is crucial for preventing injuries and ensuring that you’re targeting the right muscles. Avoid using momentum to lift the weights; instead, focus on slow, controlled movements. Engage your core and keep your back straight during exercises to maintain stability.

**2. Progressive Overload**

To build muscle, you need to gradually increase the resistance you’re working against. This can be done by increasing the weight, the number of sets and reps, or the intensity of your workouts. Keep track of your progress and aim to challenge yourself with each session.

**3. Incorporate Variety**

Your muscles can adapt to repetitive exercises, which may lead to plateaus in your progress. To avoid this, incorporate a variety of exercises and equipment into your routine. This will keep your workouts challenging and ensure that all parts of your arm muscles are being worked effectively.

**4. Don’t Forget Recovery**

Recovery is just as important as the workout itself. Ensure you’re getting enough rest between sessions, staying hydrated, and fueling your body with the right nutrients. Incorporating stretching and foam rolling can also help improve flexibility and reduce muscle soreness.

#### Conclusion

Strong, well-defined arms are within your reach with the right approach and equipment. By incorporating dumbbells, barbells, cable machines, resistance bands, EZ curl bars, and tricep dips stations into your routine, you’ll be on your way to achieving your fitness goals. Remember, consistency is key—stay committed to your workouts, and don’t be afraid to challenge yourself. At TheXPT.com, we’re here to support you every step of the way on your fitness journey.

[activefitnessstore123blog]

Best Types of Olympic Bars

Olympic bars are essential pieces of equipment in weightlifting, powerlifting, and strength training. There are various types of Olympic bars, each designed with specific purposes and features in mind. Here’s an overview of the different types:

1. Standard Olympic Bar

Length: 7 feet (2.2 meters)

Weight: 20 kg (44 lbs) for men's bars, 15 kg (33 lbs) for women's bars.

Diameter: 28-29 mm for men's bars, 25 mm for women's bars.

Capacity: Typically up to 700-1,000 lbs.

Features:

Knurling: For grip, with markings for hand placement.

Sleeves: Rotating sleeves to reduce stress on wrists and elbows during lifts.

Flexibility: A slight whip or flex, particularly in bars designed for Olympic weightlifting.

Use: General weightlifting, powerlifting, and Olympic lifts like the clean and jerk and snatch.

2. Powerlifting Bar

Length: 7 feet (2.2 meters)

Weight: 20 kg (44 lbs).

Diameter: 29-30 mm.

Capacity: Up to 1,500 lbs or more.

Features:

Aggressive Knurling: For a strong grip during heavy lifts.

Less Whip: Stiffer bar with minimal whip, ideal for powerlifting movements.

Center Knurling: Extra knurling in the center to improve grip on the back during squats.

Use: Powerlifting exercises like the squat, bench press, and deadlift.

3. Olympic Weightlifting Bar

Length: 7 feet (2.2 meters) for men's bars, 6.5 feet (2 meters) for women's bars.

Weight: 20 kg (44 lbs) for men's bars, 15 kg (33 lbs) for women's bars.

Diameter: 28 mm for men's bars, 25 mm for women's bars.

Capacity: Typically up to 1,000 lbs.

Features:

High Whip: Designed with a greater whip or flex to assist in the dynamic movements of Olympic lifts.

Precise Knurling: Knurling pattern is often less aggressive but well-defined for optimal grip.

Rotating Sleeves: High-quality bearings for smooth rotation, reducing wrist and elbow strain.

Use: Specifically for Olympic lifts like the snatch and clean and jerk.

4. Deadlift Bar

Length: Slightly longer than a standard bar, usually around 7.5 feet (2.3 meters).

Weight: 20 kg (44 lbs).

Diameter: 27 mm (slimmer than a standard bar).

Capacity: Up to 1,500 lbs or more.

Features:

Extra Flexibility: Designed with more whip to allow for greater lift in the deadlift.

Aggressive Knurling: Extra sharp knurling to ensure a strong grip.

No Center Knurling: Typically, no center knurling to avoid irritation during the lift.

Use: Specifically for deadlifting, allowing for a higher starting position.

5. Safety Squat Bar

Shape: Cambered bar with padded shoulder rests and handles extending from the bar.

Weight: Varies, typically around 24-27 kg (53-60 lbs).

Features:

Fixed Handles: Allows for a more comfortable grip, reducing shoulder strain.

Forward Weight Distribution: Shifts the weight slightly forward, changing the squat mechanics.

Use: Squats, particularly for those with shoulder mobility issues.

6. Trap Bar (Hex Bar)

Shape: Hexagonal shape that you stand inside, with parallel handles.

Weight: Varies, typically 25-35 kg (55-75 lbs).

Features:

Neutral Grip: Reduces strain on the shoulders and wrists.

High and Low Handles: Allows for variation in lift height.

Use: Deadlifts, shrugs, and other pulling movements.

7. Swiss Bar (Football Bar)

Shape: Rectangular or oval with multiple neutral grip options.

Weight: Varies, typically around 15-20 kg (33-44 lbs).

Features:

Multiple Grip Angles: Allows for different grip positions, reducing strain on the shoulders.

Use: Bench presses, rows, curls, and triceps exercises.

8. Curl Bar (EZ Bar)

Shape: Wavy or zig-zagged shape.

Weight: Typically around 10-15 kg (22-33 lbs).

Features:

Ergonomic Grip: Angled grips reduce stress on the wrists and elbows during curling movements.

Use: Bicep curls, triceps extensions, and other arm-focused exercises.

9. Technique Bar

Weight: Lightweight, usually around 5-15 kg (11-33 lbs).

Material: Often made of aluminum or other light materials.

Features:

Smaller Diameter: Suitable for beginners and those working on form and technique.

Use: Practicing Olympic lifts and other movements before progressing to heavier weights.

10. Axle Bar (Fat Bar)

Diameter: 2 inches or more, much thicker than a standard bar.

Weight: Typically around 20 kg (44 lbs), but varies.

Features:

No Rotating Sleeves: Often a fixed bar, requiring more grip strength.

Thick Diameter: Challenges grip strength significantly.

Use: Strongman training, deadlifts, presses, and other grip-intensive exercises.

Each type of Olympic bar is designed with specific exercises and lifting techniques in mind, making it important to choose the right one based on your training goals.

[atozbodyfitness]

10 Bicep Exercises to Maximize Arm Growth for Busy Business Owner Dads Over 30

Being a busy business owner and a dad over 30 comes with its own set of challenges. Finding time for fitness often takes a backseat to professional and family responsibilities. But building strong, impressive biceps doesn’t have to be time-consuming. In this article, we’ll introduce you to 10 bicep exercises specifically designed for busy business owner dads like you. These exercises are efficient and effective, ensuring you can maximize arm growth without spending hours in the gym. Whether you have a few minutes at home or a short break at the office, these workouts will fit seamlessly into your hectic schedule. Get ready to achieve the strong, defined arms you’ve always wanted!

<center><h2>What Exercise Grows Biceps the Most?</h2></center>

When it comes to growing biceps, the best exercise is the bicep curl. Bicep curls target the muscles directly and help you build muscle effectively. Whether you're using dumbbells or a barbell, this exercise is essential for anyone looking to grow their biceps.

Bicep curls are easy to perform and can be done anywhere, whether you're at the gym, at home, or even in your office during a break. Here's how to do a proper bicep curl:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing forward.

Curl the Weights: Slowly lift the dumbbells towards your shoulders by bending your elbows. Keep your upper arms stationary and focus on using your biceps to lift the weights.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position.

Bicep curls are versatile and can be modified to add variety to your workout. Here are a few variations to keep things interesting:

Hammer Curls: Hold the dumbbells with your palms facing each other. This variation works the brachialis muscle in addition to the biceps.

Concentration Curls: Sit on a bench with your legs spread. Curl one dumbbell at a time while bracing your elbow against your inner thigh. This focuses the work on your biceps.

Preacher Curls: Use a preacher bench to stabilize your arms and isolate the biceps even more.

EZ Bar Curls: Use an EZ curl bar to reduce the strain on your wrists while still effectively targeting your biceps.

Incorporating these variations into your routine will help ensure that your muscles are constantly challenged, leading to better growth and development.

For best results, aim to perform bicep curls 2-3 times a week, with at least 48 hours of rest between sessions to allow your muscles to recover and grow. Remember to use a weight that is challenging but allows you to maintain good form throughout the exercise. Over time, gradually increase the weight to continue building strength and muscle.

<center><h2>What is the King of All Bicep Exercises?</h2></center>

The king of all bicep exercises is the preacher curl. This exercise is highly effective for isolating the biceps and ensuring maximum muscle activation. It focuses solely on the bicep muscles without the assistance of other muscle groups, making it a go-to exercise for anyone looking to build impressive biceps.

Why the Preacher Curl is the Best

The preacher curl is performed on a preacher bench, which supports your upper arms and allows you to perform curls with strict form. This isolation makes the exercise incredibly effective for targeting the biceps brachii, particularly the lower portion of the muscle. Here's why the preacher curl stands out:

Isolation of the Biceps: The preacher bench prevents your upper arms from moving, ensuring that your biceps do all the work. This isolation leads to better muscle engagement and growth.

Controlled Movement: The bench provides support, allowing for controlled movement and reducing the risk of using momentum or cheating.

Improved Range of Motion: The angled position of the preacher bench increases the range of motion, stretching the biceps more at the bottom of the movement and contracting them fully at the top.

How to Perform Preacher Curls

To get the most out of preacher curls, it's essential to perform them with proper form:

Set Up the Bench: Adjust the preacher bench so your upper arms rest comfortably on the pad.

Hold the Weight: Grab an EZ curl bar or dumbbells with an underhand grip, keeping your hands shoulder-width apart.

Starting Position: Extend your arms fully, allowing the weights to hang down. This is your starting position.

Curl the Weight: Slowly lift the bar or dumbbells towards your shoulders, focusing on using your biceps. Keep your upper arms stationary and avoid lifting your elbows off the pad.

Squeeze at the Top: When the weights reach your shoulders, squeeze your biceps for a second to maximize muscle contraction.

Lower Slowly: Slowly lower the weights back to the starting position, fully extending your arms and maintaining control throughout the movement.

Tips for Effective Preacher Curls

Use the Right Weight: Choose a weight that challenges you but allows you to maintain proper form throughout the set. Avoid using weights that are too heavy, as this can lead to poor form and potential injury.

Slow and Controlled Movements: Focus on performing each rep slowly and with control. This ensures that your biceps are fully engaged and helps prevent injury.

Mind-Muscle Connection: Concentrate on the contraction of your biceps during each rep. This mind-muscle connection can enhance muscle activation and growth.

Variety: Incorporate different grips and equipment, such as using a straight bar, an EZ curl bar, or dumbbells, to keep your workouts varied and prevent plateaus.

Benefits of Preacher Curls

Enhanced Muscle Growth: The isolation and controlled movement of preacher curls lead to greater muscle activation and growth.

Improved Strength: Regularly performing preacher curls can increase your bicep strength, benefiting other upper body exercises.

Better Definition: The exercise targets the lower portion of the biceps, helping to develop a more defined and aesthetically pleasing arm.

Incorporating preacher curls into your bicep routine can lead to significant improvements in size and strength. For best results, combine preacher curls with other bicep exercises like hammer curls, bicep curls, and chin-ups. This well-rounded approach ensures comprehensive muscle development.

<center><h2>What Exercise Hits All 3 Bicep Heads?</h2></center>

To target all three bicep heads, try the hammer curl. This exercise is fantastic for hitting the long head, short head, and brachialis muscle. Incorporating hammer curls into your routine can lead to better overall bicep development.

Hammer curls are a variation of the traditional bicep curl, but with a slight twist in the grip that makes a significant difference in muscle activation. Here's how to perform hammer curls correctly:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing your torso (neutral grip).

Curl the Weights: Slowly lift the dumbbells towards your shoulders while keeping your palms facing each other throughout the movement.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position with control.

The hammer curl's neutral grip position places more emphasis on the brachialis muscle, which lies underneath the biceps brachii. By developing the brachialis, you can achieve greater overall arm thickness and definition. Additionally, the hammer curl effectively targets both the long and short heads of the biceps, providing a comprehensive workout for your entire upper arm.

Incorporating hammer curls into your bicep workout routine offers several benefits:

Balanced Development: By targeting all three bicep heads, hammer curls help create balanced muscle growth and improve the overall appearance of your arms.

Increased Strength: Strengthening the brachialis can enhance your performance in other upper body exercises, such as pull-ups and rows.

Reduced Wrist Strain: The neutral grip position used in hammer curls reduces strain on the wrists compared to traditional curls, making them a suitable option for individuals with wrist issues.

For optimal results, aim to perform hammer curls 2-3 times a week as part of your bicep training routine. Here are a few variations and tips to keep your workouts effective and engaging:

Cross-Body Hammer Curls: Instead of curling the dumbbells straight up, bring them across your body towards the opposite shoulder. This variation provides a unique angle of resistance and further engages the brachialis.

Alternating Hammer Curls: Curl one dumbbell at a time, alternating between your left and right arms. This allows you to focus on each arm individually and correct any strength imbalances.

Incline Hammer Curls: Perform the exercise while seated on an incline bench. This changes the angle of the movement and places greater emphasis on the lower portion of the biceps.

Remember to use a weight that is challenging yet allows you to maintain proper form throughout each set. As you progress, gradually increase the weight or the number of reps and sets to continue stimulating muscle growth.

Pairing hammer curls with other bicep exercises, such as traditional curls and chin-ups, can create a well-rounded arm workout that maximizes your gains. Don't forget to include a warm-up and cool-down routine to prevent injury and promote recovery.

<center><h2>What is a Good Bicep Routine for Growing Big Biceps?</h2></center>

A solid bicep routine includes a mix of different exercises that target all areas of the biceps for comprehensive growth and strength. Here’s a simple yet effective routine you can follow:

Bicep Curls: 3 sets of 12 reps

Bicep curls are a staple exercise for building bicep strength and size. This exercise specifically targets the biceps brachii, the main muscle in your upper arm. To perform bicep curls:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing forward.

Curl the Weights: Slowly lift the dumbbells towards your shoulders, focusing on using your biceps.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position.

Hammer Curls: 3 sets of 12 reps

Hammer curls are excellent for targeting the brachialis, a muscle that lies beneath the biceps brachii, and the brachioradialis in your forearm. To perform hammer curls:

Stand Up Straight: Keep your feet shoulder-width apart and your back straight.

Hold the Weights: Hold a dumbbell in each hand with your palms facing your torso (neutral grip).

Curl the Weights: Lift the dumbbells towards your shoulders while keeping your palms facing each other.

Squeeze at the Top: When the dumbbells reach your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the dumbbells back to the starting position.

Chin-Ups: 3 sets to failure

Chin-ups are a powerful compound movement that engages your biceps, back, and shoulders. They are highly effective for building overall upper body strength. To perform chin-ups:

Grip the Bar: Grab the pull-up bar with an underhand grip (palms facing you), hands shoulder-width apart.

Hang with Straight Arms: Start from a dead hang position with your arms fully extended.

Pull Up: Engage your biceps and back muscles to lift your chest towards the bar, keeping your elbows close to your body.

Chin Over the Bar: Aim to get your chin above the bar.

Lower Slowly: Slowly lower yourself back to the starting position with control.

Preacher Curls: 3 sets of 12 reps

Preacher curls are great for isolating the biceps and minimizing the involvement of other muscles. This exercise helps develop the lower part of the biceps. To perform preacher curls:

Set Up the Bench: Adjust the preacher bench so your upper arms rest comfortably on the pad.

Hold the Weight: Grab an EZ curl bar with an underhand grip, hands shoulder-width apart.

Curl the Weight: Slowly lift the bar towards your shoulders, focusing on using your biceps.

Squeeze at the Top: When the bar reaches your shoulders, squeeze your biceps for a second.

Lower Slowly: Slowly lower the bar back to the starting position.

Additional Tips for Success

Warm-Up: Always start with a warm-up to prepare your muscles and reduce the risk of injury. This could include light cardio and dynamic stretching.

Proper Form: Focus on maintaining proper form throughout each exercise to maximize effectiveness and prevent injury. Avoid using momentum to lift the weights.

Progressive Overload: Gradually increase the weight or the number of reps and sets over time to continue challenging your muscles and promoting growth.

Rest and Recovery: Allow at least 48 hours of rest between bicep workouts to give your muscles time to recover and grow. Adequate sleep and proper nutrition are also crucial for recovery.

Balanced Diet: Pair your workouts with a balanced diet rich in protein, healthy fats, and carbohydrates to support muscle growth. Staying hydrated is also essential.

Conclusion

Incorporating these effective exercises into your routine will help you build strong, impressive biceps. Remember, consistency is key. By following a well-rounded bicep workout plan that includes preacher curls, hammer curls, chin-ups, and other essential exercises, you can achieve significant muscle growth and definition. Always focus on proper form, progressive overload, and adequate rest to maximize your results. Pair your workouts with a balanced diet rich in protein and essential nutrients to support muscle recovery and growth. With dedication and the right approach, you'll be on your way to achieving your fitness goals and sporting bigger, stronger biceps. Thank you for reading, and good luck on your fitness journey!

If you want my free virtual guide to show you techniques on how to build big biceps then click on the link below!

It’s a free video on how you can start finally seeing the results you want. No strings attached.

Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.

- YouTube: AtoZbodyfitness

- Instagram: AtoZbodyfitness

- Facebook: AtoZbodyfitness

- Tumblr: AtoZbodyfitness

Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which is why consulting your physician would be recommended.

Action – Consistency – Results

[muzziiros]

Ultimate Guide to Mass Building Arm Exercises: Sculpt Your Biceps and Triceps

Achieving impressive, well-defined arms is a goal for many fitness enthusiasts. If you're looking to build mass and sculpt your biceps and triceps, incorporating the right mass building arm exercises into your workout routine is essential. This guide will help you understand the best exercises, techniques, and tips to maximize your arm growth.

Why Focus on Arm Mass Building?

Focusing on arm mass building not only enhances your appearance but also improves your overall upper body strength. Strong arms contribute to better performance in various sports and daily activities, making them a crucial component of a balanced fitness regimen.

Top Mass Building Arm Exercises

Here are some of the most effective exercises to help you build massive arms:

1. Barbell Bicep Curls

Barbell bicep curls are a classic exercise for targeting the biceps. Using a barbell allows you to lift heavier weights, promoting greater muscle growth.

How to Perform: Stand with your feet shoulder-width apart, holding the barbell with an underhand grip. Curl the barbell up towards your chest, keeping your elbows close to your sides. Lower the barbell back down slowly.

Tip: Focus on the contraction at the top of the movement for maximum effectiveness.

2. Tricep Dips

Tricep dips are a compound exercise that targets the triceps, shoulders, and chest.

How to Perform: Use parallel bars or a bench. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push back up to the starting position.

Tip: Keep your body upright to emphasize the triceps more effectively.

3. Hammer Curls

Hammer curls work the brachialis muscle, which lies underneath the biceps, contributing to overall arm thickness.

How to Perform: Hold a pair of dumbbells at your sides with a neutral grip (palms facing each other). Curl the weights up, keeping your elbows stationary.

Tip: Squeeze the muscles at the top of the curl to maximize the contraction.

4. Skull Crushers

Skull crushers are excellent for isolating the triceps and promoting muscle growth.

How to Perform: Lie on a bench with a barbell or EZ curl bar. Extend your arms straight up, then lower the weight towards your forehead by bending your elbows. Push the weight back up to the starting position.

Tip: Keep your elbows steady and avoid using your shoulders to lift the weight.

5. Concentration Curls

Concentration curls isolate the biceps, ensuring that they are the primary muscle worked during the exercise.

How to Perform: Sit on a bench and hold a dumbbell in one hand. Rest your elbow on the inside of your thigh. Curl the weight up towards your shoulder, then lower it back down slowly.

Tip: Focus on maintaining a slow and controlled movement for better muscle engagement.

Tips for Maximizing Arm Muscle Growth

Progressive Overload: Gradually increase the weight you lift to continuously challenge your muscles.

Proper Form: Ensure you perform each exercise with correct form to prevent injuries and maximize effectiveness.

Rest and Recovery: Allow your muscles time to recover by incorporating rest days into your routine.

Nutrition: Consume a balanced diet rich in protein to support muscle repair and growth.

Consistency: Stick to your workout routine and be patient. Building muscle takes time and dedication.

Incorporating these mass building arm exercises into your workout routine can lead to significant gains in arm size and strength. Remember to focus on form, gradually increase weights, and allow for adequate recovery. With dedication and the right approach, you'll be on your way to achieving impressive, well-defined arms.

By consistently applying these tips and exercises, you'll not only enhance your arm muscles but also boost your overall fitness and strength. Start incorporating these techniques today and witness the transformation in your arm size and definition.

[littleharpethcrossfit]

Sunday, 14 April, 2024.

Today the coldest temp is 60, while the highest temp will be 80. Nothing but sunny blue skies. Springtime at the Barn can be fantastic.

Warmup

The Admiral Armando once again led the crew with dynamic exercises to get our old bodies lubricated.

Warmup #2

25 Synchronized Push-Ups with a competent leader. Average Dave volunteered to lead us and Admiral Armando counted them off with enthusiasm.

Strength

Bench Press:..........5/5/5/5/5..........(All 70 to 80% 1 Rep Max).

Armando=205 Robert=175 Coach=155 Paul/Dana=145 Dyer=125 Tom=115 Elisa/Kayla=105 Cheri=95 Linda=85 Shannon=65 Warren A/Chris B/Bernie/Average Dave/Ed/Alicia=PJ

WOD

Equipment:

Dumb Bell (50/35/20)

Various ERGs

GHD Machine

Parallel Bars

5..........10..........15..........20..........25

Calories On Various ERGs

Dumb Bell Hang Snatch Left

Dumb Bell Hang Snatch Right

Back Raises

Parallel Bar Dips

Kayla=21:01 Elisa=22:37 Cheri=22:43 Armando*=23:30 Paul=25:02 Linda=25:05 Chris B=25:30 Shannon=26:10 Dyer=26:22 Dana**=27 Ed=27:01 Tom=27:22 Coach=33:30 Robert/Warren A/Bernie/Average Dave/Alicia and others=no posted times

Cool-Down

Alternating Dumb Bell Curls: 10/10..........10/10..........10/10

Notes:

Outdoor CrossFitters are always aware of the weather. Today will long be remembered as having perfect Spring weather EXCEPT that the pollen was swirling down and around like a yellow blizzard.

Ed, with reluctant assistance from Robert, did a superb job of putting the Big Ass Patio Heaters away, and bringing out the 3 Big Ass Fans to be used until Herb complains of the chilly weather in November.

Robert's pre-workout supplemental beverage of Red-Bull + creatine + caffeine + electrolytes + growth hormone + testosterone stimulators + Horny Goat-weed must not be working anymore. He appeared depressed and morose and didn't even have the energy to do the warmup. His absence is excused until Thursday, so hopefully he will come back with enthusiasm.

A delightfully lovely couple wandered through our gate from the Arboretum path. Their accents revealed them to be Polish, and came to Spring Hill via Chicago where they went to colleges. I wish that the Schwartz seniors had been here to talk Chicago-eze with them. I gave them my best sales routine (I've learned from Robert) because they would fit in great here. They don't appear to be regular gym attendees and would benefit from our gangs' friendship. I hope to see them again.

Our Son Chris did his first ever CrossFit workout with us today. In high school he was a Nationally ranked Decathlete, but like many, lost interest in the hard work of fitness. He requested a private workout because he was worried about failure, but he was coachable with weighs and scaling and I thought he did super. Hoping for the best...

Tuesday at 4 PM.

[alizekk]

Improve Your Grip

Weightlifting is great for your health, but it can put added stress on your hands, wrists and forearms. Fortunately, a revolutionary product called Grip On is the perfect solution when you’re in need of a firm, non-slip grip. Grip On works with most pieces of exercise equipment available in gyms, home gyms and fitness centers— including barbells, EZ bar curls, dumbbells, lat and shoulder pulldown bars, rope pulldowns, cable crossover accessories, Smith machine, etc. It even works on thin, hard, rubber-coated gym equipment and selected Pilates equipment.

So what makes Grip On so effective? It’s made to an exact thickness, giving the user just the right feel for ultimate support. Grip On’s hexagon design actually goes through a special process called “nihon etching,” resulting in a perfect, performance-increasing grip, along with hygienic protection and durable reliability. As a result, you can lift more with less stress, which allows you to maximize your workouts. And because it’s made to an exact thickness— not too thick and not too thin— Grip On doesn’t have any rubbery or plastic odor often found in similar products. In the process of developing Grip On, Health and Fitness Accessories LLC manufactured and tested many prototypes— so you know that you are getting the very best.

Even the pros are raving about the benefits of using Grip On. “I tried Grip On and will never use gloves again,” said IFBB Bikini Pro Jennifer Andrews. “Using Grip On helped me pick up more weight without putting strain on my wrist, hands and forearms. Even with good gloves, I could never get a firm enough grip and keep it.” Jennifer also noted that Grip On helps her to isolate the muscle being worked and it prevents calluses and blisters. “Thank you for helping me get a GRIP ON my fitness goals!” Jennifer added.

Grip On is hand washable with mild soap and water, is suitable for both men and women, and one size fits all. For more information, visit www.gripon.net.

Forward from :

[fitliferegime]

Spider Curls: Muscle Worked, Benefits, Alternate & Tip

If you want to build a bigger and stronger bicep, you should add spider curls to your arm workout routine. Why are spider curls so vital? The spider curl is one of the most effective bicep that mainly targets the short head of the biceps. The spider curl is essentially a chest-supported curl, so we're working to isolate the biceps as much as possible. In this article, we are going to explain: - What Are Spider Curls? - How To Do Spider Curl - Muscle Worked During Spider Curl - Proper Form and Tips - Other Ways To Do Spider Curls - Set, Reps And Frequency - Benefits Of Spider Curls - Best Alternates - FAQs

What Are Spider Curls?

Spider curls are a bicep isolation exercise that you perform on an incline bench. The easiest way to do them is with dumbbells; however, you can also use any other equipment such as EZ-Bar, barbell and dumbbells. Spider curls are a type of bicep curl that works the short head bicep muscle. During this exercise, your chest is against a bench that prevents you from cheating or using other muscles, such as your back and shoulders. There are different ways to do a spider curl to build a bigger and stronger bicep. - Barbell spider curl: Allows heavier load but less range of motion. Challenges stability. - EZ bar spider curl: It helps to reduce stress on the wrists. Good option for people with wrist pain. - Dumbbell spider curl: Allows greater range of motion. Each arm works independently. - Reverse grip spider curl: Palms down to target brachioradialis. - One arm dumbbell spider curl: It is a great way to balance muscle and strength development. - Spider hammer curl: The neutral grip is also effective to train forearm. Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator

Read the full article

[metalmuscle]

Why Barbells Should Be Included in Your Fitness Routine

When a man walks into a gym, he may be confused about where to spend his time. You probably have numerous fitness equipment in the gym. You might be unsure about what to do or where to begin! You may be attracted to the section filled with easy-to-use fitness machines, or the barbell section where you may be overwhelmed by how to use them.

Are you an avid gym-goer? Are you planning to get into a strength training program? Barbells should be an essential part of your fitness equipment. There's a reason why you see so many people use barbells in their workouts, regardless of their fitness level. You may achieve your goals safely and effectively with the aid of your fitness equipment.

Let’s just clear it up right here! The barbell in a gym is the best way to train your strength. Squats, presses, deadlifts, and the Olympic lifts performed with a barbell are the best exercises for building strength, power, and muscle growth. Hence, barbells as fitness equipment are so valuable. They are the most ergonomically friendly load-handling fitness equipment in any gym. A barbell as fitness equipment is a metal bar that you can load weight plates on. With this two-handed weight bar, you can perform exercises like:

Squats with weights

Hip thrusts

Bent-over rows

bench presses

There are various kinds of barbells. the most popular barbels among them are:

• Olympic barbell- Olympic barbell, which is a straight bar and weighs around 20kg. It can be utilized for strenuous weightlifting exercises. Even more weight plates can be loaded onto it.

• The EZ or curl barbell- It is curly in appearance and is mostly utilized for upper arm exercises. It is good to make bicep curls.

• Cardio bar- The light bar, which typically weighs around 9 -10 kg. Mostly they are fixed in weight. You can use it in group exercise courses for interval training and endurance development.

Barbell training is easy to understand, reasonable, cost-effective, and most importantly, proven. You will come across barbells at the gym when lifting weights. It has a specific diameter, so you should purchase weight plates for multiple uses. It will ensure everything matches up. It should be made up of high-quality materials that will last and handle everything you can use it. It allows heavy weights to be gripped in the hands and are adjustable as well. Its nature allows small increases in stress to be applied to the whole body over the full range of motion of all your major leverage systems.

The barbell offers a way to load the body’s movement patterns with progressively heavier weights. It will force the body to get stronger! For example, if you start with a 45-pound barbell that is empty and adds simply 5 pounds to it each week, you will be able to deadlift 175 pounds in 6 months. In a year, you’re up to 300 pounds. It's wise to begin slowly if you're new to weightlifting. Barbell lifts are not necessary during every training session. Every small increase in weight accumulates into amazing gains in size and strength for many years.

You should select such fitness equipment carefully. Safety is key when lifting weights, so you must purchase a barbell from a reliable online store like METAL MUSCLE ATHLETICS. To know more, please visit https://metalmuscle.com.au/ today!

[guts-2-fit]

Biceps:

        The bicep stretch is a fantastic exercise to increase arm strength, flexibility, and range of motion while lowering your risk of injury. Depending on the variant, this stretch is good for opening the chest and shoulder muscles in addition to the biceps brachii (biceps) that it targets.

One of the five elements of physical fitness is flexibility, which is significantly enhanced by a stretching routine. The bicep stretch should be incorporated into an arm or upper body workout for this reason. Stretching is not only a necessary component of a well-rounded exercise regimen, it also enhances the activity. Bicep curls, which cause the bicep muscle to shorten and lengthen, can be a part of an arm workout. The muscle controls movement at the shoulder and elbow and is situated in the front of the upper arm. In actuality, when you perform a bicep curl, your biceps muscles are what flex your elbow. Moreover, it aids in flexing, abducting, and supinating (rotating) the forearm. A bicep stretch can help alleviate muscular tightness and enhance your range of motion because arm workouts put stress and tension on the biceps. This will facilitate more fluid action and aid promote upper-body mobility. While the chest and shoulder muscles are engaged throughout the stretch, improved posture is also suggested by various bicep stretches.

In this article:

8 best Biceps workout

How to stretch Biceps

Advantages of Biceps

Health and Safety measures

    8 Best Biceps Workout

Barbell Curls.

Bar Cable Curls.

EZ Bar Preacher Curls.

Incline Dumbbell Curls.

One arm Dumbbell Preacher Curls.

read more.......

[gymft1]

Shoulder exercises with the straight bar, EZ bar, and T bar

Do you have a desire to build and amplify your shoulder muscles in the gym? You need to include shoulder exercises with the straight bar - EZ Bar - T-Bar in your training schedule The question here is why are shoulder exercises with the straight bar - EZ Bar - T Bar considered one of the most important and best training plans to amplify the shoulder muscles? These exercises are considered complex exercises that target the shoulder muscles from all areas. Since the shoulder muscles need many exercises and contribute to many movements, they will need more than one exercise to build and strengthen them from all aspects. The shoulder exercises with the straight bar - EZ Bar - T Bar This will work to amplify and build the shoulder muscles in the way you desire. It will also give you greater physical fitness and strength In this video, we provide you with more shoulder exercises with the straight bar - EZ Bar - T Bar, and if you want to diversify your training program, you are in the right place. I will leave you in the description some links to different shoulder exercises and some other exercises for the rest of the body

[stay-healthy-org]

Stop Doing Wrist Curls And Do This Instead

Stop Doing Wrist Curls And Do This Instead - "I yam what I yam!" This is a direct quote, LOL, from the forearm king himself, Popeye the Sailor. Now while Popeye's forearms are the stuff of legend, relying solely one wrist curls and other traditional forearm exercises isn't the best way to achieve success in that area. Forearm training is often overlooked by weightlifters, yet it plays a crucial role in achieving a well-rounded and proportionate physique. However, relying solely on wrist curls for forearm training is not an effective or efficient approach. Despite the popularity of wrist curls in weightlifting, there are plenty of better options for forearm training that will lead to greater results. Wrist curls are often seen as the go-to exercise for forearm training, especially for those who are new to weightlifting. However, these exercises are not as beneficial as they may seem. They only train one dimension of the forearm, the flexion, and fail to work the other muscles in the forearm. This can lead to a lack of stability and strength in other positions and can even cause issues such as tendonitis in the long run.

Additionally, wrist curls reinforce bad form during biceps curls. When you do a wrist curl, you reinforce wrist flexion, which is bad practice for your standard curls, as you'll take the focus off the target muscle. This means that your standard arm-day routine plays a more significant role in developing your forearms than what the one-dimensional wrist curl provides. Another issue with wrist curls is that they fail to adequately load the forearms. Forearms can, and should, be able to take on a heavier amount of weight from time to time to challenge both your forearms and grip strength in a much more effective way. Wrist curls are overrated and should be avoided as the sole means of forearm training. Instead, focus on exercises that work all dimensions of the forearm, such as extension and stabilization, and also challenge your forearms and grip strength with heavier weights. With a well-rounded approach to forearm training, you can achieve the Popeye-like forearms you've always wanted.

3 Alternative Exercises to Train Your Forearms

Biceps and Hammer Curls

3 sets of 10 to 12 reps Yes, curls do more than just blow up your biceps. By maintaining a strong, firm, and neutral grip with each curl rep, you’re creating a ton of forearm work to go along with your normal biceps training. Two curls in particular—the hammer curl and EZ-bar reverse curl— hit those areas of your forearms most neglected by wrist curls. So grip “with intent” during your next biceps session (and every workout after). “Your forearm is working at different points throughout the curl,” Samuel says. “It has to essentially correct and make sure it maintains that neutral position. That can be a lot more work for your forearm and it's gonna give you a good forearm pump as you’re pumping your biceps, your brachialis, or whatever you’re working.”

Bottoms-Up Clean and Twist

https://youtu.be/CdIXGCszHOM 3 sets of 6 to 8 reps Not only will this kettlebell move require you to focus on forearm strength, you’ll also be working on increasing shoulder stability. You won't necessarily be able to load as heavy a as some other movements, but it's still well worth your while. By holding the kettlebell in an upside-down position, the wobbling of the weight is going to force your wrist to maintain a vertical position to keep the bell upright. This will require plenty of forearm power to achieve. The twist from this position is going to add an additional piece of dynamic and fun forearm challenge that you don’t get from curls.

Farmers Walks

3 sets of 40 second walks (or holds) Anyone who ends their conditioning with a few sets of this exercise knows that the first thing that gives out is usually your grip, which makes this move a must for forearms training. Best of all, farmers walks can be done with almost any piece of equipment—barbells, dumbbells, kettlebells, trap bar, you name it. Just load, lift, grip, then move (or simply march in place or stand and hold as an alternative) as far as you can for a set amount of time or distance—or till you cant hold anymore. I'm always about "does this transfer over to anything in life?", and there's so many things in life that that carries will translate into, and it's just going to help you in the long run. Also, try the exercise with only ONE SIDE loaded (only one weight) for an exceptional core workout as well.

Stop Doing Wrist Curls And Do This Instead

Read the full article

[licawilliams]

The 8 Best Pieces Of Fitness Equipment For Beginner And Pro Athletes In 2023

Fitness is your new year's resolution, yeah? Well, get ready to be crazily shredded at all times or break your target weight this new year with this piece on a list of the best functional fitness equipment for beginners and pros in 2023! 

When it comes to fitness and sports training, athletes rely on their bodies to help them do better when competing. To do this, they will often use training equipment which helps improve performance and allow the body to work at a better level of efficiency. What equipment should you use? There are more choices than ever before. This can make it even more difficult to decide what you need.

In this blog post, we'll look at these pieces of equipment, and hopefully, that might help you to decide on what you need to set up your home gym and begin your fitness journey in 2023.

Hex Dumbbells

Premium Kettlebells

Body Pump Set

Bumper Plates

Weight Benches

EZ Curl Bar

Technique Bar

Squat Rack

Hex Dumbbells are an essential piece of equipment for any bodybuilder or weightlifter or fitness enthusiast. They allow you to work out many different muscle groups in your body without having to use bulky machines or expensive equipment. Dumbbells come in many different sizes and weights so you can choose exactly how much weight you want to lift when training.

If you're looking for that extra edge in your training, then you may want to consider premium kettlebells. These are designed with a better grip, which makes it easier to hold onto the kettlebell during many exercises and movements. They can also be easier on your joints while providing more support when lifting heavier weights. Premium kettlebells are perfect for those who want to compete in powerlifting or other strength competitions that require heavier lifting than what an average person could handle.

The Body Pump Set is an awesome piece of equipment for beginner and pro athletes. It is made from high-quality materials and it can withstand the test of time. This set includes a bench and two weight plates, so you can use them at home or the gym. The Body Pump Set is ideal for anyone who wants to build muscle and strength without all of the hassle associated with other workout machines, such as treadmills or elliptical trainers.

If you're serious about strength training, then bumper plates are essential. These weights are made from thick rubber and are designed to withstand years of abuse at the gym or home gym. They're also much safer than traditional iron plates because they have no sharp edges or corners that could cut someone during exercise. Another benefit of bumper plates is that they're lighter than traditional iron weights. This makes them easier to move around during use and transport from place to place

The weight bench serves a key role in your overall workout routine. It allows you to perform exercises that work for multiple muscle groups at once. This includes chest presses with dumbbells or barbells, triceps extensions and lateral raises with dumbbells or barbells for shoulders and biceps respectively; leg extensions and curls for quads and hamstrings; seated rows with dumbbells or barbells for the back; leg curls with ankle weights for calves; and abdominal crunches using an ab roller or ball. These are just a few examples of exercises you can do with a flat weight bench but there are many more! It helps you to perfectly utilise the free weights.

The EZ Curl Bar is an exercise bar that can be used for a variety of different exercises that focus on the biceps and triceps. This makes it an excellent choice for anyone who wants to improve upon their strength and flexibility. The best thing about this particular piece of equipment is that it allows you to perform a wide range of exercises with just one piece of equipment. This makes it perfect for anyone who wants to get into shape without having to purchase multiple pieces of equipment. If you are looking for something that will help tone your arms and build muscle mass, then this is something that you should consider purchasing.

The Technique Bar is one of the most versatile pieces of equipment you can own. It's a multi-function bar that allows you to perform a variety of exercises and movements that will help improve your performance in all sports.

A squat rack is an essential piece of equipment for any gym. It can be used to perform squats, bench presses and many other exercises. Monster Squat racks are also known as power racks or weight lifting cages. This piece of equipment is important because it allows you to do squats safely and easily without having to worry about doing them incorrectly or injuring yourself in any way. 

If you are planning to set up your home gym then consider investing in Drop Pads Crash Mats. These crash mats are great for protecting the floor from damage during workouts. The pads will absorb impact from drops, jumps and other workouts that involve falling on the ground or floor. The mats have been designed to protect against shock, impact and vibrations that may occur during exercise routines or other activities such as martial arts training or gymnastics training. Also, it will not disturb your family members or neighbours while you are working out.

Why is Muscle Mad the best website to buy functional fitness equipment in 2023?

If your goal in 2023 is to set up a home gym and get fit, Muscle Mad will help you do just that. We believe that you shouldn't have to settle for low-quality gear when you're on your path to becoming the best version of yourself. Good-quality gear is important if you want to have a good workout every time. We understand that, which is why we guarantee on-time deliveries, industry-leading equipment, and quick problem resolution. Our products stand the test of time so you're making a worthwhile investment that will not let you down. We know what it's like to be focused on a way of life that is difficult to maintain—that's why we bring low-maintenance products to market so you can focus on what matters most.

[healthcareblog000]

Vidyut Jamwal Body Workout Schedule At Home Or Gym & Diet Plan

Vidyut Jamwal Workout - Vidyut Jammwal is one of the finest actors in the Bollywood industry. There are very few actors in Bollywood who are popular among the youth for both body and amazing acting and there is no doubt that Vidyut Jammwal is one of them. His body attracts and inspires many youngsters. There are many people who want to build their body like Vidyut Jammwal. If you are also one of those people who want to make your body attractive like Vidyut Jammwal, then from here you will definitely get all the tips and tricks to make such a body. Here I am not going to tell you any of my tips and tricks, but I will tell you the personal workout and diet schedule of Vidyut Jamwal. If you too follow this amazing schedule then you can definitely achieve body fitness like Vidyut Jammwal. Before the workout and diet schedule, you must be aware of the current body measurements of Vidyut Jammwal. Vidyut Jamwal Body Measurements - Vidyut Jamwal Height 5’11” (180 cm) Vidyut Jamwal Weight 154-158 lbs (72-78 kg) Vidyut Jamwal Chest 42”-45” Biceps 15.5”-16” Waist 32” These are the common Physical Measurements of the Vidyut Jamwal. He keeps changing his body measurements according to the upcoming projects. But these are the common measurements of Vidyut.   Some Interesting FAQ Question - Does Vidyut Jammwal smoke or Drink Alcohol? Answer - No Question - Does Vidyut Jamwal is Vegetarian? Answer - Were, is not now  

Vidyut Jamwal Workout

First, discuss the Gym workout plan that he follows. He only trains his body only 4 days a week. Monday- Vidyut Jamwal Back and Biceps Workout - Cable row - T-bar row - EZ-bar curls - Hammer curls - Reverse barbell curls - Chin-ups & Pull-Ups - Pushups & Its Types (He Generally Does Advanced Level Push Ups) Tuesday- Vidyut Jamwal Chest, and Triceps Workout - Barbell bench press - Dumbell Flies - Incline bench press - Rope push-downs - Cable flies - Skull crushers - Triceps Extensions - Triceps kickbacks Wednesday- Vidyut Jamwal Legs Workout - 20 minutes Run on the treadmill - Dumbbell lunges - Dumbbell reverse lunges - Stiff leg deadlifts - Barbell Squats - Hurdle Jumping - Leg Balancing Workouts Thursday- Vidyut Jamwal Shoulders Workout He loves to train the shoulder muscles, which is why on the 4th day he only trains the shoulder muscles. In shoulder workout he generally does - Shrugs - Dumbbell side lateral raise - Dumbbell front lateral raise - Seated dumbbell press - Upright row

This is Vidyut Jammwal's GYM workout schedule, there are many websites and Youtube channels which also mentioned sets and repetitions. But that data is not real. He keeps changing his sets and repetitions according to the upcoming goals. With gym workout, he also does Martial Arts and some hardcore exercises. So let discuss about those extra exercises. 1. Push-Ups In a Recent Interview, he reveals that he once did 460 - 500 push-ups in one Set and his next target is to do 700 push-ups in one set. From this, you can easily examine his strength and hard work. He does types of push ups in workout schedule. With this, there are many advanced level push-ups that he generally performs.  

  2. Handstand Push-Ups In his free time, he loves to do handstand or handstand push-ups workout. He also tweeted handstand workout in a funny way. https://twitter.com/i/status/854171306987737090   3. Martial Arts And the last one is Martial Arts. One practice that is hidden in the workout list is martial arts. He likes to do martial arts most. Due to this hard work, he is able to perform terrific stunts on-screen. Due to his amazing Martial Arts practice, He came in the top six martial artists across the world and he is the only Indian to have featured in the prestigious list curated by Looper. https://twitter.com/VidyutJammwal/status/856044851464253440   It is not an easy thing to follow up their workout schedule, but with regular practice it can be possible. In the end, I can say to you that his workout schedule is totally worth it. This workout schedule is also very impressive for me.   Vidyut Jamwal Diet Schedule He keeps changing his meal from time to time. Telling all diets is not possible. I will tell you the core diet schedule of the Vidyut Jamwal. He takes 6 meals in a day. Before Gym A bowl of muesli After Gym A protein shake (He Mostly Consume Protein In the form of Shakes) At breakfast Idlis And Other South India Food At lunch Dal, veggies, and roti (Or Any Regular Food) At evening snack 1 plate upma or juices, At dinner Roti and veggies The main thing that surprised me is that he is not very disciplined towards his diet like John Abraham is. In my opinion, this diet plan is the normal diet of a bodybuilder. Instead, I would advise you to follow the diet plan of Hrithik Roshan and John Abraham.

    Vidyut Jamwal Personal Tips & Tricks - Follow Diet and Workout Schedule in the Proper Way - Try to do Your Best on Every Workout Day. - For Good Results, also focus on the Bodyweight Workouts - Try to add Mediation, Yoga, Martial Arts, Bodyweight exercises slowly in your workout schedule. - Try to be Happy and Motivated   Final Words With his workout plan his body is also amazing. If you want to make your body like Vidyut Janwal then you also need to do work like him. His body is not a result of 1-2 years of hard work. He has been exercising for 10–12 years and this time is too big for any goal. If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin. Read the full article

[mensbodybuildingtips]

Strength Blast: 3 Week Training Blueprint

We've all struck plateaus at one time or an additional. It's exactly what we made with them that matters. If we simply wish it passes, it could at some point, however we'll be waiting a very long time for it to happen.

But one point is for certain: Hardly anybody ever hit a plateau during a mass-training cycle.

The problem with plateaus isn't really that we have ceased to improve or cannot enhance in future. The issue with plateaus is, our strength has actually hit a grinding halt. The most logical method to avoid or mitigate an arrest in stamina is to push ourselves simply off center enough time for the body to change.

It doesn't take long to do this. We recommend three short, intense weeks of mostly all substance training - with weight capability on course with the one-rep optimum concept. Operating under the 1RM theory doesn't suggest you'll be doing solitary lifts, like an Olympic lifter, yet that you'll be basing the weight you use in all time on the 1RM, family member to the number of reps you have actually scheduled yourself to do in an offered exercise.

So, as an example, if you bench press 250 pounds for one representative, your 50% of 1RM is 125 extra pounds. Easy? It gets a little tougher as you include representatives - if just due to the fact that you exist to educate, not be a mathematician.

Say you want to stay on target with the loved one of your 1RM for 5 repetitions, you'll intend to raise at roughly the 85th percentile. If you wished to do 10 repetitions, based on your 1RM, you would certainly decrease the weight to ensure that you would be lifting approximately 70 to 75 percent of the weight you utilize for a solitary associate (250). That would imply you 'd be lifting regarding 187 pounds, or 75 percent.

It's crucial to understand the math prior to you enter the fitness center, to ensure that you have weights drawn up for you and you could fluidly relocate with a workout.

CALCULATING 1RM AT ANY ASSOCIATE NUMBER

Multiply the coefficient number by your 1RM (based upon the equivalent rep number) and also you'll find your magic number for any type of set:

Reps Coefficient

1 1.00

2 .943

3 .906

4 .881

5 .856

6 .831

7 .807

8 .786

9 .765

10 .744

11 .723

12 .703

13 .688

14 .675

15 .662

Here's an instance for you: Claim a regular for squats asks for you to do 2 collections of 8 associates, followed by 2 collections of 10 reps. You wish to know exactly what an excellent tough collection of 8 as well as 10 associates would be (aside from the evident trouble of a higher rep variety while still maintaining a hefty weight).

You know your existing 1RM in the squat is 385 pounds. What weight would certainly you use for every of the two sets?

The response is, for the set of 8 representatives, you 'd multiply 385 x. 786 = 302.61. Assemble or to a sensibly close weight. For the set of 10 representatives adhering to those two collections, you 'd reduce the weight to 286.44 (or possibly 285).

Use this technique to determine just what weights you would certainly be utilizing in the following exercise and log this totally throughout the 3 weeks. Your strength should expand in numbers.

WEEK ONE

Monday - Back and Biceps

Pullups 3 x failure

Deadlifts 1 x 10, 1 x 5, 2 x 4

EZ Bar curls 2 x 6

( Consist of HIIT Cardio: 30 2nd sprint intervals/ 45 seconds remainder x 8 collections)

Wedneday -

Chest, Shoulder and Triceps

Dips (heavy - coming down set) 1 x 5, 1 x 8, 1 x 12

Incline Barbell 3 x 6

Bench Press (flat) 3×6

Military Press 3×5

( Consist of HIIT Cardio: 30 second sprint intervals/ 45 seconds rest x 8 sets)

Friday - Legs and Abdominals

Squats 1 x 10, 1 x 5 + 3 x 6 (first set 70% of 1RM/ second collection 90% of 1RM/ 3 sets of 80% 1RM)

Calf raises 5 x 10

Hamstring curls 2 x 6

Weighted situps 2 x 10 heavy

WEEK TWO

Monday - Back and Biceps

Lat pulldowns (2 front/ 2 back) 4 x 6

T-bar Rows 2 x 6

Rack deadlifts 2 x 4

Preacher Curls 2 x 8

( Consist of HIIT Cardio: 30 2nd sprint periods/ 45 seconds rest x 8 collections)

Wednesday -

Chest, Shoulder and Triceps

Bench press 3×6

Decline Dumbbell press 3×6

Military press (dumbbells) 3×6

Rope pushdowns + Kickbacks (SUPERSET) 3 x 6 (x2)

( Consist of HIIT Cardio: 60 2nd sprint intervals/ 90 secs remainder x 5 sets)

Friday - Legs and Abdominals

Hack squats 1 x 10, 1 x 5, 2 x 5

Leg extensions 3 x 12

Standing Hamstring Curls 2 x 6

Rope grinds (kneeling) 3 x 15-20

WEEK THREE

Monday - Back, Biceps as well as Shoulders

T-bar Rows 2 x 6

Rack deadlifts 2 x 4

Lat pulldowns (1 front/1 back) 2 x 6 (heavy)

Clean and jerk 2 x 5

( Consist of HIIT Cardio: 60 2nd sprint periods/ 2 min rest x 10 sets)

Wednesday - Chest and Triceps

Bench press 3 x 6

Decline Barbell press 3 x 6

Standing Pinhead press + Lateral increases (SUPERSET) 3 x 6 (x2)

Overhead rope press 3 x 10

( Include HIIT Cardio: 60 second sprint periods/ 90 seconds rest x 6 collections)

Friday - Legs and Abdominals

Squats 5 x 20

Leg extensions 3 x 12

Stiff-Legged Deadlifts 2 x 6

Rope crunches + Hanging knee elevates (SUPERSET) 3 x 15-20

STRENGTH-PRODUCING FOODS THAT LIKEWISE DECREASE MUSCLE SORENESS

Eggs - Entire eggs are high in healthy protein and also fat, and also are thought about among one of the most total proteins for muscle-building. The whites are pure protein - best for stamina building - while the fat discovered in the yolk offers endurance as well as slow-releasing power for difficult workouts

Red Meat - Lean red meats, such as beef (flank), buffalo/ bison, together with game meats such as elk and also deer (venison) are strengthened with iron and also packed with creatine. Iron strengthens red cell to provide even more oxygen for the kind of arduous compound exercise called for to construct stamina and mass. Creatine likewise supports this initiative, supplying much required muscular tissue fuel prior to and after workouts.

Chicken, Turkey, Duck - Chicken, both domestic and also wild, gives a high top quality healthy protein resource that is tasty and also consists of sufficient fats (tocopherols) to lend power assistance as well. Eat both light and dark meat when in a toughness cycle for a higher assay and also selection of amino acids. Chicken's B vitamins, as well as minerals, all assistance in the repair service procedure by recovering electrolytes and also minimizing stress.

Fish - Cold water varieties, such as salmon, trout and also tuna are ideal sources of Omega-3 fats (the best kind) and contain sufficient protein foundation to enhance toughness if consisted of as a regular part of your diet.

Nuts - Taken into consideration a fat, a healthy protein and also a fiber, nuts are a terrific calorie-dense food for a mass- or strength-building cycle. Peanuts, almonds, as well as Brazil nuts are fantastic choices. Walnuts, cashews and also others provide an excess of healthy and balanced Omega-3 oils.