Monday, December 26, 2011

How To Get Big Calves Fast

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healthy_blogging

Guys need strong calves, these muscles are important for jumping, running and lifting. But how do you get them? Leg training. Today I'm going to show you how to do seated barbell calf raises.

How To Do Seated Barbell Calf Raises

To do this exercise, you'll need a bench and a barbell with fixed weights. Start with a warm up set. Grab a lightweight barbell (five pounds per side) and sit on the bench. Place the barbell on your thighs. Make sure that both feet are firmly on the floor. Now push your heels off the flow by flexing your ankles. Lower your feet to the floor again. Repeat this exercise for a total of ten reps.

After the warm up set, choose heavier weights and repeat the exercise for a total of thirty reps (or three sets of ten reps).

Each week increase the weights in five pound increments while maintaining the same number of sets. Do the seated barbell calf raise on a regular basis and you'll see results in a few short weeks.

"Great Chest and Whole Body Workouts: How To Get Big Calves Fast" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, December 19, 2011

How To Do The Seated Barbell Shoulder Press (Even If You've Never Lifted Weights In Your Life)

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healthy_blogging

You want wider shoulders, what guy doesn't? Today I'm going to show you how to develop them by doing a remarkable barbell exercise. Some of the benefits of the barbell shoulder press include:

  • wider shoulders
  • larger chest
  • strong core
Today, you're going to learn how this compound exercise is done.

How To Do Seated Barbell Shoulder Press
You'll need an Olympic bar and seated shoulder press station or squat rack and a bench for this exercise. You're going to start out with a warm up set so add a ten pound weight to each end of the Olympic bar. Place the barbell on the rungs above your head. Reach up and use a pronated grip (palms away from you) to grasp the bar. Use a wide grip because this will make your shoulder muscles do most of the work.

Now lift the bar from the rungs and extend your arms above your head until they lockout. Next, lower the barbell toward your chest. Hold for a two second count then press the weight above your head until your arms lockout. That's one rep. Breathe normally throughout the exercise, exhale as you lower the bar and inhale before you press it up. Do ten reps then stop.

Get up from the bench and grab more weight. You want to add enough weight to achieve four to six reps per set (to increase muscular strength) without fatigue. Use a spotter if possible, this is to minimize your chances of injury. To develop size and strength you need to perform four to six reps for a total of three sets. This is a slow progression exercise, meaning that it will take most of you longer to develop enough strength to press heavier weights. Normally, you should increase them amount you lift in ten pound monthly increments.

The seated barbell shoulder press is an advanced version of the seated dumbbell shoulder press but can lead to faster strength gains because you'll be pressing more weight.

The barbell shoulder press will stimulate the release of testosterone causing your become stronger and increasing the size of your muscles. If you dedicate yourself to this exercise, you'll definitely see results.

"Great Chest and Whole Body Workouts: How To Do The Seated Barbell Shoulder Press (Even If You've Never Lifted Weights In Your Life)" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, December 12, 2011

How To Do The Horizontal Stomach Vacuum Exercise

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healthy_blogging

Last week I showed you how to do the kneeling stomach vacuum exercise. Today I'm going to show you another way to do this abdominal exercise. I can never overemphasize the importance of developing strong abs. Abdominal muscles should be trained at least twice a week because they're necessary for back support, posture and aesthetics. But what are you gonna do if you're studying for final exams or heading home for vacation? That's where the horizontal stomach vacuums come in. And now you're going to learn how to do them.

How To Do Horizontal Stomach Vacuum Exercise

Lie down on your back on a flat, horizontal surface. Exhale, pushing all of the air from your lungs. Tighten your abdominal muscles, pulling your transverse abdominis toward your spine. Keep them tightened for thirty seconds then ease up. Rest for a twenty seconds then do it again. Do this exercise five times, holding your abs in for thirty seconds each time.

This isometric exercise will develop your inner abdominal muscles, building up the muscle and preventing the appearance of a drooping stomach. Training your abs on a regular basis and cutting body fat will give you strong, flat abs.

That's it for now. We'll see you back here next week.

"Great Chest and Whole Body Workouts: How To Do The Horizontal Stomach Vacuum Exercise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, December 5, 2011

How To Do The Kneeling Stomach Vacuum Exercise

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healthy_blogging

Last week I showed you how to do the stomach plank abdominal exercise. Today, I'm going to show you how to do stomach vacuums. This ab strengthening exercise is easy to learn and is a great way to get in a quick workout when you can't make it to the gym.

How To Do Kneeling Stomach Vacuums

The only equipment that you'll need is a flat horizontal surface in a low foot traffic area so that you won't be interrupted while working out. Get down on your hands and knees. Exhale all the air from your lungs. Now tighten your abdominal muscles, drawing them toward your spine. This isometric contraction (action performed in a non-moving position) will strengthen your transverse abdominal muscle which, if performed correctly, will help give you stronger abs. Once your muscles are contracted, hold them in for thirty seconds, then allow them to relax. Wait thirty seconds then repeat the exercise. Do this for a total of ten reps than stop.

The stomach vacuum exercise is the secret to the rock hard abs that professional body builders and action stars are known for. You need to perform them in conjunction with other ab exercises e.g. planks, hanging obliques, etc. as well as cutting body fat (by doing cardio and maintaining good nutrition habits) will ensure that your hard work pays off with a well defined six pack.

When finals are keeping you from getting to the gym, the kneeling stomach vacuum is an easy exercise to fit into your busy schedule.

"Great Chest and Whole Body Workouts: How To Do The Kneeling Stomach Vacuum Exercise" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.