Inverted Row

About the Inverted Row

Type: Compound
Level: Beginner
Muscle Groups: Upper Back, Biceps, Lats
Equipment: Smith Machine

VIDEO: How To Do Inverted Row

 

Inverted Row Instructions

1. Place a flat bench lengthwise in front of the Smith machine.

2. Adjust the bar to be 4 feet off the ground.

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T Bar Machine Row

About the T Bar Machine Row

Type: Compound
Level: Beginner
Muscle Groups: Upper Back, Abs, Biceps, Lats, Lower Back, Shoulders, Traps
Equipment: Barbells

VIDEO: How To Do T Bar Machine Row

 

T Bar Machine Row Instructions

1. Stand upright with the bar positioned directly between your legs.

2. Use a v-grip handle, and place the bar into the notch of the v.

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Wide Leg Sit Up

About the Wide Leg Sit Up

Type: Isolation
Level: Beginner
Muscle Groups: Abs
Equipment: None

VIDEO: How To Do Wide Leg Sit Up

 

Wide Leg Sit Up / Frog Sit Up Instructions

1. The wide leg sit up is a variation of the sit up with the difference being in foot positioning to strengthen the core muscles.

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Dumbbell Shrug

About the Dumbbell Shrug

Type: Isolation
Level: Beginner
Muscle Groups: Traps, Shoulders, Upper Back
Equipment: Dumbbell

VIDEO: How To Do Dumbbell Shrug

 

Dumbbell Shrug Instructions

1. Stand upright with your spine in a neutral position.

2. Hold the dumbbells by your side in a neutral grip.

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Bicycle Crunch

About the Bicycle Crunch

Type: Compound
Level: Beginner
Muscle Groups: Abs
Equipment: None

VIDEO: How To Do
Bicycle Crunch

 

Bicycle Crunch Instructions

1. Lie down flat with legs straight and relaxed on the floor with arms behind your head.

2. Exhale and raise one knee towards face while moving the opposing elbow towards the knee.

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Lying Leg Lift

About the Lying Leg Lift

Type: Isolation
Level: Beginner
Muscle Groups: Abs
Equipment: None

VIDEO: How To Do
Lying Leg Lift

 

Lying Leg Lift Instructions

1. Lie down flat on the floor with your hand position under your back to support the lower back and your legs straight.

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Ab Crunch

About the Ab Crunch

Type: Isolation
Level: Beginner
Muscle Groups: Abs
Equipment: None

VIDEO: How To Do
Ab Crunch

 

Ab Crunch Instructions

1. Lie on your back with your knees bent and feet flat on the ground.

2. Place your hands across your chest or position it at the back of head without touching the head.

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Barbell Shrug

About the Barbell Shrug

Type: Isolation
Level: Beginner
Muscle Groups: Traps, Shoulders, Upper Back
Equipment: Barbell

VIDEO: How To Do
Barbell Shrug

Barbell Shrug Instructions

1. Stand with the barbell positioned just below your waist height and in front of your body.

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Best Ways To Train For Muscle Gain

Train for Muscle Gain

What’s the best way to train for muscle gain?

As people age, metabolism slows down. Deposits of fats develop in all the wrong places, giving an unhealthy look. In addition, the older one gets, the more sedentary ones lifestyle. This means more fats are stored because there are lesser activities to burn them.

If you’re lucky, your only problem will be your expanding waistline or having love handles on the sides. But if you’re not, your problem extends beyond to your tummy – belly fat.

Men usually gain fat in the midsection. For women, it is worse as the fat deposits will be all around and over the midsection, including the waist, tummy, and even around the butt and thigh.

That’s why you should train for muscle gain and weight loss, even when you’re old enough to not care about how great you look. Losing this extra fat not only makes you appear healthier and fit, it also lessens the risk of diseases related to excessive unwanted fats and calories.

But how to train for muscle gain and lose fat, especially around the belly and the waist?

Will it take painful workouts with hundreds of repetitions? Or complex gadgets you see on television infomercials? Or do you take diet pills and supplements to slim you down?

Well, if you train for muscle gain the right way, it doesn’t need much more than a healthy eating habit and regular exercise.

The other fads rarely work – or are short-lived in effectiveness. They might slim you down a bit, but the results seldom last more than a week or two.

Is it possible to get good results that last forever?

Yes, you can keep off love handles and belly flab permanently, as long as you are doing the right thing and train for muscle gain.

How?

Some bodybuilding programs and weight loss solutions may give effective results initially while others will never give good outcomes at all.

But if you incorporate healthy habits with regular weight training, proper cardiovascular exercises, and the right nutritional diet into your lifestyle, it is possible to keep unhealthy fat off your body.

More importantly, when you train for muscle gain it will be simpler to build a slim waist and rock solid, killer abs.

What You Should Do?

Cardio exercises help in burning fats faster while weight training is the right way to build muscles. This is not limited only to your belly but on all muscle groups of your body.

Furthermore, eating healthy and a diet rich in macronutrients while avoiding near-starvation diet programs will help provide energy which is essential for your activities.

Weight training, on the other hand, is essential to build and define those muscles. It will also help burn fats faster. With the added muscles, you increase your metabolism, you burn fats around the waist and belly, and most important of all, on all other parts of your body.

When you practice the three essential moves as you train for muscle gain, it may take quite a while to get used to your new routine; however, effective results are sure to ensue.

And that’s not all. Once you start seeing visible results on your body, especially your six-pack abs, it will make you love your new routine even more until such time that you’ll find yourself enjoying and appreciating your new healthy lifestyle – exercise, diet and all.

That’s the best reason of all to follow a structured bodybuilding program like the Renegade Strength Club program (learn more about it here).

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Fastest Muscle Gain – Who Else Wants To Know The Secret?

Fastest Muscle Gain

Know the fastest muscle gain approach that won’t make you obese?

That’s a tough question, one that worries millions of men and women around the world. So let’s talk about fastest muscle gain, with special emphasis on what foods to eat and what activities to do if you want to gain weight naturally and healthily.

Fastest Muscle Gain – In 6 Easy Steps

Many people set out just eating whatever they want. More of it than before. That’s it.

No wonder they fail. You have to know how many calories you eat. No, you don’t have to obsess over every morsel that passes your lips, but you need a rough idea.

If you’re eager to learn about fastest muscle gain, you must be ready to eat foods that help you put on the pounds. And eat them in adequate quantities.

If you want to know how to gain weight without putting on fat, then you should exercise to build muscle mass. This will also help you maintain weight once you gain it.

Basic Concepts of Rapid Weight Gain

In essence, for fastest muscle gain you should eat more calories than you burn off. The excess calories tend to be stored as fat. So you should lift weights to divert that extra energy into building muscle. You don’t need weight gain supplements at all, unless you’re not able to consume enough calories.

The trick is also knowing how much to eat. Too much of extra calories will cause a build up of fat. Eat just more than what is required to maintain your body at the present level. This way you’ll gain weight but minimize fat storage.

How To Build Muscle To Gain Weight

Stock your kitchen shelf with foods that will help with fastest muscle gain. Whole grain bread, potatoes, avocado, kidney beans and high protein foods like poultry and fish will help you gain weight.

You don’t have to spend a fortune. Sugary food, pastries and supplements are costly. Healthy food isn’t always expensive, especially if you buy in bigger lots. If you are serious about how to gain weight fast, you’ll have to eat 5 to 6 times a day. With each meal you’ll eat lean protein, carbohydrates and healthy fat.

Remember, no skipping meals! For fastest muscle gain you’ve got to eat consistently and meet your daily caloric intake target.

Stuffing yourself with eggs and bacon when you feel like it simply won’t do. Eating one big meal but going light on other meals is a problem. Failing to plan your meals is a recipe for failure to gain weight fast.

Variety is the spice of life. Try different food items. Your muscle building requires a range of vitamins, minerals and nutrients.

How To Gain Weight Fast With a Disciplined Approach

Eat on a regular schedule, not based on social acceptability. If this means you should carve out time for 5 or 6 meals in a day, do it. You must also set aside time to work out and exercise. Otherwise your weight gain will be in the form of excess fat.

If you feel you’ll never be able to eat like a weight-lifter, don’t worry about that right now. Once you gain weight and put on muscle mass, you’ll automatically be able to eat more. Gradually add amounts to your portions until you get uncomfortable.

Also drink a lot of water, adopt a regular weight lifting program, reduce aerobic exercises, monitor your weight and body fat every week, and stick with the program until you achieve your ideal body weight.

Now you know the secrets to fastest muscle gain. All that’s left is to set you mind to it – and watch with satisfaction as you bulk up and grow fit.

How To Gain Weight Fast – 15 Easy Ways To Bulk Up

Still worried about achieving the fastest muscle gain? Here are some quick tips that will help.

1. Add 500 calories per day to your diet, which increases weight by 0.5 kg per week.

2. Stay active to you build up a good appetite. An hour of vigorous physical exercise helps.

3. Eat 3 large meals. Make sure they include nutritional calories, carbohydrates and protein. Avoid snacks and junk food.

4. Take care of what you eat. Junk food makes you put on weight in wrong places – even if it doesn’t show externally.

5. Quit smoking. Your appetite will improve and you’ll eat healthier.

6. Eat a balanced diet. A range of nutrients is necessary for you to gain weight fast.

7. Add protein to build muscle and body mass. Muscle gain is an important element of how to gain weight fast.

8. Food with high calorie content matter if you want to pack on mass. Balance in your diet is critical.

9. Eat more fish, eggs, peanut butter, a spoonful of butter, whole grains, yoghurt, potatoes and soya beans to gain weight.

10. Consume a minimum amount of fiber and eat whole grain cereal, green leafy vegetables and sprouts.

11. Eating more alone won’t do. Excess calories must be used to build muscle, not be stored as fat. Solid muscle gain takes time. Be consistent.

12. Ensure protein intake of at least 2.5 grams per kilogram body weight for ongoing muscle building.

13. Exercise matters if you want to gain weight quickly. The demand for more calories boosts food intake, which is used to gain muscle mass.

14. Weight training helps put on muscle quickly. Squats, deadlifts, overhead presses, bench presses and barbells are the best exercises.

15. Stress can inhibit weight gain. If you manage stress better, you’ll gain weight fast.

For more about building muscle and losing fat, make sure to check out this amazing bodybuilding program, Renegade Strength Clublearn more here.

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