Category Archives: Muscles

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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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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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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    The Importance of Muscle Failure to Build Muscle Fast

    The fourth of my muscle building tips is that you should always push to muscle failure.

    Remember that your body is always adapting to fight the stress that you apply to it.If you perform your reps using a weight that allows you to do 6-8 reps only, doing a failure set means that you have to get to the point where you almost can't do the last rep. [...]

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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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    Resistance Band Chest Exercises

    Can we do enough resistance band chest exercises to train all the areas of our chest at home like we do with free weights at the gym?I am going to say yes, and I am going to show you how to do with these great pieces of equipment.

    As long as you have a place where you can anchor your resistance band you can train upper, lower and middle chest with these exercises:

    • Chest Press
    • Chest Fly
    • Incline Chest Press
    • Incline Chest Fly
    • Decline Chest Press
    • Decline Chest Fly
    • Resisted Push Ups

    Resistance Band Chest Press Exercises
    Once you anchor the resistance band somewhere (for example to a door) you are ready to start doing chest press. [...]

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    Resistance Band Ab Exercises

    Are there any resistance band ab exercises?People often wonder because it seems harder to think of ab exercises that it is possible to do with elastics...

    Well, the advice is always the same: think about what you can do at the gym with free weights and cables, and try to recreate the same situation at home with elastics. [...]

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    Resistance Band Shoulder Exercises

    Resistance band shoulder exercises offer a full and extremely efficient workout for the shoulder muscles.There are three areas remember? Front, lateral and rear deltoids.

    With resistance bands we can target the workout on each area of the shoulders with these exercises:

    • Shoulder Press
    • Front Raises
    • Lateral Raises
    • Reverse Flys

    Resistance Band Shoulder Press Exercise
    I see no difference between resistance band shoulder exercises and cable or dumbbell shoulder exercises. [...]

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    Resistance Band Arm Exercises

    Here I'd like to show you the resistance band arm exercises that you can do at home or anywhere, to train biceps and triceps.Bicep curls, tricep extensions...yes, it's all possible with the elastics.

    Let's proceed with order and see all the exercises that you can do, divided by muscle groups. [...]

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