Category Archives: Exercises

The Necessity of Warm Up Exercises

Don't think it's a waste of time. Doing warm up exercises is always a must. Whatever type of workout or sport you are going to do, a workout warm up is like a basic rule, but from what I can see people often skip that phase. I see new guys at the gym and they start…
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Bicep Workouts for Beginners, Intermediate and Advanced

Let's go back to some of the areas of most interest, at least from what I hear from my readers: bicep workouts! Yeah baby, after all since I was a little kid when someone asked to "show your muscles", the first thing I did was to try to show my biceps! I bet you did…
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Best Tricep Exercises to Build Muscle Fast

Before we go explore the best tricep exercises that help you build muscle fast I want to tell you why it's very important to train your triceps if you want to make big gains with your arms size.

The Dimension of Your Arms Depends on Your TricepsMore Than Your BicepsIn fact your arm is divided into 5 muscles. [...]

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Tricep Pushdown for Tricep Workout

Between the isolation exercises for this muscle, tricep pushdown is my favorite.Elbows that pop on every arm extension with weight is a very common issue between bodybuilders, and unfortunately I am one of those.

The number of tricep exercises that I can do safely is kinda limited because my left elbow pops during arm extensions when I hold a dumbbell. [...]

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Three Day Workout with Dumbbells

The three day workout routine is probably the most popular because it gives you a good balance between training and rest.You usually see people that train three times a week on monday-wednesday-friday gym days.

We already talked about the 3 day workout routine, but here I just want to give you an example of how to do the three day split using only dumbbells. [...]

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T Bar Rows for Back Workout

Is your gym equipped with a T Bar rows machine?I am asking because not all the gyms I've seen were equipped with it. The typical T Bar rower is this:
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7 Common Squat Mistakes to Avoid

Considering that squat is such a great exercise, I want to give you some advice about squat mistakes to avoid for two main reasons:

  • Squat can be dangerous if not performed in the right form
  • You do squat because you want results, and if you avoid common squat mistakes you can really get 100% of the efficiency and see big gains
  • If you follow this basic guideline and keep what I am going to tell you in mind you can save yourself some potential injuries and not waste time. [...]

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    Tricep Extension for Tricep Workout

    There are several tricep extension exercises that you can do when you go to the gym, the most common are:

    • One arm dumbbell extension
    • Overhead dumbbell extension
    • Overhead cable extension

    What all of them have in common is that you have to fully extend your elbow overhead with a weight (in the last case provided by the cable). [...]

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    Best Shoulder Exercises to Build Muscle Fast

    The key for a complete set of shoulder exercises is that a good shoulder workout should always hit the three heads of your deltoids. Shoulder muscles are composed of:

    • Anterior deltoid (front raises, shoulder presses)
    • Lateral deltoid (lateral raises)
    • Rear deltoid (bent over raises, pec deck)

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