Category Archives: Exercises

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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    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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    The Principle of Muscle Confusion

    The principle of muscle confusion is one of the best ways to build muscle fast because it contrasts the tendency of the body to adapt to our workouts and stop being responsive.

    What does it mean, you're asking...

    Keep in mind that our body has the great ability to adapt to the changes that we apply to it. [...]

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    Pull Ups for Back Workout

    Have you done pull ups? Do you think that it's the hardest back exercise too?I don't know if I have particular difficulties doing that, if I need to build more mass on my lats or if it's just harder than other exercises.I would say the last option is the more real. [...]

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    Seated Barbell Military Press for Shoulder Workout

    Do you want to build some muscle on your shoulders? Seated barbell military press is the way.It is similar to the dumbbell shoulder press in the movement, but as far as results I think this one is even better to build that good looking rounded shape on your shoulders. [...]

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    Leg Raise & Hip Raise for Abs Workout

    Leg Raise is the ab workout that focuses the training on the lower abs.
    The correct form should be the following:

    • Lie down on the floor or on a flat bench, face up
    • If you are on the bench, grab the bench behind your head to find a stable position
    • If you are on the floor, put you arms on the floor (cross position or beside your hips) with palms facing down to find balance
    • Slightly bend your knees and raise your legs till they reach a vertical position
    • Exhale while you do this movement
    • Go back to the start position while you inhale
    • Your feet shouldn't touch the ground during reps (this avoids abdominal relax)


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    Leg Extensions for Legs Workout

    Leg extensions is an isolation exercise for a complete quads workout. Quadriceps are composed of four muscles, and all four are worked with this exercise.

    I usually like to use the leg extension machine after doing [...]

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