Tuesday 16 May 2017

8 Warm Up Exercises Your Should Do For A Safe Workout

Warm Up Exercises

Warm ups serve an important purpose in your workout. It prepares your body to accommodate various types of resistance and stressors during the exercise session.

When your body is warmed up, the muscle fibres are more active and receptive to stimuli. Mentally, you are more alert and focused on your workout. Thus, warming up properly greatly reduces the risk of injury.

Here are 8 exercises that you should include in your warm up routine to make your workouts more safe:

1. Jumping Jacks

It may seem like an exercise fit for children but Jumping Jacks are an effective warm up for any age. It raises your heart rate and gets the sweat going within 3 minutes. Jumping Jacks warms up the key muscles in your body: legs, lower back, abs and shoulders. If you have a hard time performing Down Unders, Jumping Jacks will do just fine.

Recommended Volume: 3 sets x 10 reps

2. Double Unders

Another exercise that seems like playtime activity for kids at a playground is a great way to warm up the body. It is basically skipping rope; an exercise identified with boxers. Down Unders not only warms up the entire body but it also develops timing, agility, speed and coordination. It is also low impact which means Down Unders is safe for your knees and feet.

Recommended Volume: 3 sets x 1 minute

3. Leg Swings

Most injuries to the legs are caused by having tight hips and hamstring muscles. Leg Swings are the best way to get these areas ready for the workload ahead. You can do Leg Swings 2 ways. Leg Swings to the front activate the hip flexors. On the return, swing your leg back as far as you can to prime your hamstrings and glutes. Leg Swings to the sides activate the hips, adductor and abductor muscles or the inner and outer thigh muscles respectively.

Recommended Volume: 2 sets x 10 reps

4. Inch Worm

Inch Worm is an interesting way to work to a Plank position. It starts out as a stretch exercise for the hamstrings, gluteus muscles and calves but as your hands move forward, you end up transitioning to a Plank which hits your abs, lower back, chest and shoulders. Inch Worm also improves flexibility, mobility and agility.

Recommended Volume: 2 sets x 20 seconds (hold the Plank for 20 seconds before moving back to start position)

5. Bodyweight Squat

The Squat is called the “King of Exercises” because it builds your legs like no other exercise and it has a muscle building effect on other body parts. But you don’t need a barbell to get the most of the Squat. Using your body weight as resistance is a great way to warm up your legs, hips, lower back and abs. You can do bodyweight squats just about anywhere, anytime!

Recommended Volume: 2 sets x 10 reps

6. Wall Sit

Wall Sit is a wonderful follow up exercise to Bodyweight Squat. By maintaining the bottom position of the Squat for 30 seconds with your back against the wall, you increase tension on the thighs, hamstrings, glutes and the muscles supporting the knees. The increased tension helps stretch the tough fascia tissue and improves blood flow in the lower body area.

Recommended Volume: 1 set x 30 seconds

7. Arm Circles

Arm Circles is a safe dynamic stretching exercise that activates the muscles in the shoulders, traps and the upper back. You should perform arm circles 2 ways: to the front and to the sides. This is an effective way to warm up the muscles supporting the rotator cuff which is highly susceptible to injury. Always do arm circles in both directions.

Recommended Volume: 3 sets x 30 reps (15 reps per direction)

8. Arm Swings

Once you’ve done Arm Circles, you can expand the exercise to Arm Swings which includes the chest area in the arm up. Focus on getting a good stretch on the chest and front head of the shoulders with every rep. Similar to Arm Circles, do Arm Swings in both directions.

Recommended Volume: 3 sets x 30 reps (15 reps per direction)

Take your time to do these warm up exercises during your warm up. You can skip Jumping Jacks if you can do Down Unders for the required amount of time. But do the rest of the exercises in sequence.

Once you’ve completed the warm up, progressively increase the amount of resistance in your workout. Just because you are sweating buckets doesn’t mean you are ready to go under the barbell and Squat maximum weight.

Start out with a light weight and go up in small increments until you are confident of doing your working sets in good form. Always keep in mind that progressively increasing the amount of resistance still forms part of your warm up.


Wednesday 10 May 2017

10 Fun Bodyweight Exercises To Start Out Your Kids

Bodyweight Exercises For Kids


Although doctors have already proven through numerous studies that weight training will not stunt the growth of a child, it may be best to start them out with bodyweight exercises.

This is because at a young age, kids are still discovering their bodies and what it can do. It may be a better idea to incorporate exercises that prioritise functionality while contributing other important attributes like strength, agility, mobility, flexibility and endurance.

Here are 10 bodyweight exercises that you can start your kids on:


1. Air Squat – Kids can get into a deep squat position at an early age. Air Squats is a wonderful exercise for strengthening their legs, maintaining hip mobility and developing flexibility.

2. Bear Crawl – Everyone learns how to crawl before they can walk. But most people are not aware crawling can be a total body workout! Bear crawl works the shoulders, abs, lower back and legs. It also builds endurance and agility.

3. Push Ups – This is the most basic exercise you can do to work the upper body. Push ups develop the chest, shoulders and arms. If your child cannot do a regular pushup, start them out with the bent knee pushup.

4. Inverted Row – Pull ups are a challenging exercise at any age. The best way to teach your child the pull up is with the Inverted Row. It builds the same muscles: lat muscles, upper and middle areas of the back, rear shoulders, biceps and forearms.

5. Lunges – Kids love to play sports that require lunging action such as soccer, tennis, hockey and basketball. Lunges help build leg muscles and strengthen the ligaments supporting the knee. It also improves balance and agility.

6. Side Lunges - Lateral movement is also common in many sports. Side lunges build the muscles in the inner thigh which are often overlooked in exercise programs. It also develops balance, agility and flexibility.

7. Donkey Kicks – Injuries happen in sports because of strength imbalances. Too much emphasis on front thigh development can increase the risk of injury to your hamstrings and gluteus muscles getting. Donkey kicks target the hamstrings and gluteus muscles which are also important for sports that require running and jumping.

8. Calf Raises – The calves are another body part that is often overlooked but frequently overused in sports. Kids need to strengthen their calves by doing Calf Raises. This also improves the degree of flexibility in the heel and ankle areas which are highly susceptible to injury.

9. Bench Dips - The triceps are a key muscle to support pushing and throwing action. If your child is into football, baseball or basketball, bench dips is a great way to develop the triceps and get in some work for the chest and shoulders.

10. Air Bike - Kids who are involved in sports that require jumping are at risk of injuring their lower abdominals and hip area. Air Bike is the perfect exercise to target the lower abdominals and develop hip flexibility and mobility. It can also be used as a warm up before participating in any sport.

You can run all of these exercises as an interval. Give the child 30 seconds to complete as many reps as he or she can in the exercise. Make sure the child is performing each rep in good form.

The child should be able to complete 1 interval in 5 minutes. Start out with 2 intervals then add 1 interval every week until you can complete 4 intervals. Keep your child’s rest period to no more than 2 minutes between intervals. Make sure they are always well- hydrated.

There is no age limit to exercise. The younger you start your kids, the sooner you can instil a good habit into their lifestyle. But like all things for children, the activity should be fun to do. These 10 bodyweight exercises will seem like playtime for them!


Sunday 7 May 2017

Top 5 Exercises For Boulder Shoulders

Shoulder Exercises For Boulder Shoulders


Lateral raises and its many variations are good exercises for building the shoulders. But if you want boulder shoulders; those that look like you’re hiding bowling balls under your shirt, you have to press.

Pressing exercises place more resistance across the entire Shoulder girdle. They also allow you to lift more weight compared to laterals. There are many pressing variations for you to try but these are the 5 most effective ones to build your shoulders.

1. Dumbbell Shoulder Press

Recent studies show that the single best exercise for the shoulders may be the Dumbbell Shoulder Press. First, it requires you to focus on stabilising the shoulders. This brings the smaller, surrounding muscles into play. Second, you can vary the angle of the press to specifically target weak areas of your shoulders. Third, you need to tighten up your core to stabilise your upper body. This means you get a good abdominal workout while building boulder shoulders.

Recommended Volume: 4 sets x 10 reps

2. Smith Machine Shoulder Press

The Shoulder Press is a proven exercise for adding size and strength to your shoulders. But the Smith Machine Shoulder Press is a more effective variation for 3 reasons. First, at the bottom position, your elbows are in line with your lat muscles instead of underneath the bar. This lessens the amount of shearing forces on the elbows which lead to injury. Second, there is constant tension throughout the rep. And third, you can lift more weight or do more reps because there are safety hooks to prevent accidents.

Recommended Volume: 4 sets x 6 reps

3. Landmine Press

Landmine Press is a unilateral exercise which means you work 1 shoulder at a time. This allows greater focus and better attention to form and technique. Similar to Standing Dumbbell Press, with Landmine Press you can change the angle of the exercise. Instead of pushing straight forward, you can follow a curved pathway to emphasize the lateral head of the shoulder more.

Recommended Volume: 3 sets x 10 reps

4. Bradford Press

Bradford Press was the creation of Jim Bradford, an Olympic weightlifting champion. For sure he had great shoulders because Bradford Press is a highly intense exercise. By switching from Front Presses to Behind the Neck Presses, your shoulders do not rest; it is always in a state of constant tension. This is an exercise which you should not use heavy weight and instead focus on putting in quality reps.

Recommended Volume: 3 sets x 10 reps

5. Cuban Press

Cuban Press is a unique exercise in that it directly hits the rotator cuff and the muscles around it. Most shoulder injuries occur because of strained rotator cuff, Cuban Press is one way to improve flexibility and stability around the area. Thus with this exercise, you should never use heavy weights. Cuban Press is best done after your entire shoulder workout where the muscles are fatigued but properly warmed up. Focus on executing each rep with deliberate and precise technique.

Recommended Volume: 2 sets x 10 reps

Since the shoulders are involved in many exercises, they can be worn out easily. The best approach would be to train your shoulders once a week.

Lead off your shoulder routine with either the Standing Dumbbell Press or Smith Machine Shoulder Press which are great for building strength. Then choose between Landmine Press and Bradford Press which are ideal for initiating hypertrophy. Include a lateral exercise for shaping then end the workout with Cuban Press.

Here are sample programs for you to consider:

Shoulder Routine “A”:

1. Smith Machine Shoulder Press – 4 sets x 6 reps
2. Landmine Press – 3 sets x 10 reps
3. Lateral Raise – 2 sets x 15 reps
4. Cuban Press – 2 sets x 10 reps

Shoulder Routine “B”:

1. Standing Dumbbell Press – 4 sets x 10 reps
2. Bradford Press – 3 sets x 10 reps
3. Face Pulls – 2 sets x 15 reps
4. Cuban Press – 2 sets x 10 reps

At the end of the shoulder workout, do static stretching to increase blood flow and start the recovery process.

Give this program a try for 6 to 8 weeks. You might find your shoulders stretching your shirts at the seams in no time!

Tuesday 2 May 2017

11 Best Unilateral Exercises For Toning Your Body

Unilateral Exercises For Toning


Compound exercises are unmatched for building size and strength. But when it comes to toning the muscle or adding shape and detail, unilateral exercises may be the better option.

Unilateral exercises or those that are performed one side at a time and do not require heavy weight. But because it demands great concentration to maintain stability and balance, even the smaller muscles are activated to assist in completing the rep. Thus incorporating unilateral exercises in your routine can lead to a more toned and shapely body.

Here are 11 of the best unilateral exercises you can add to your workout routine:

1. Bulgarian Split Squat

Bulgarian Split Squat not only tones up the thighs, hamstrings, glutes and calves but it also improves hip flexibility and mobility. When your hips are tight, it becomes difficult to do every day activities such as picking things off the floor or standing up from the chair. There are other variations where you can hold dumbbells or a barbell across your shoulders for added resistance.

Recommended Volume: 3 sets x 10 reps

2. Single Leg Press

Single Leg Press is another exercise that tones up your leg muscles while improving hip flexibility. It’s like performing a Bulgarian Split Squat on a Leg Press machine. By changing your foot position, you can place more emphasis on specific muscles. A higher foot position hits the hamstrings and glutes while a lower foot position isolates the lower muscles of your thighs.

Recommended Volume: 3 sets x 10 reps

3. Single Leg Deadlift

Single Leg Deadlift is a great isolation exercise for your hamstrings. It also tones up your glutes and calves. This exercise requires balance and stability. You have to keep your core tight in every rep to stabilise the torso and protect the lower back. With Single Leg Deadlift, you get better results using lighter weights.

Recommended Volume: 2 sets x 15 reps

4. Single Leg Curl

There are other variations of the Single Leg Curl but the seated version is the safest one. First, it does not hyperextend the knee. Second, you get a strong contraction at the bottom part of the exercise. And third, you can safely add intensifier techniques such as negatives where the free leg helps curl the weight down and the working leg controls the resistance on the way up.

Recommended Volume: 2 sets x 10 reps

5. Single Leg Calf Raise

As a straight leg exercise, Single Leg Calf Raise hits the gastrocnemius muscle which gives the calf its diamond shape. The calves can be a stubborn body part for many. The best way to tone and shape the calves is to emphasise the stretch at the bottom and the contraction at the top. Single Leg Calf Raise allows you to focus intensely on every rep.

Recommended Volume: 3 sets x 15 reps

6. Single Arm Dumbbell Press

Single Arm Dumbbell Press is more challenging than the traditional 2-arm Dumbbell Press because it requires more balance and stability. If one side is weaker or less flexible, you may have to do additional sets to fix the imbalance. Make sure to keep your core tight so your lower back remains stable.

Recommended Volume: 3 sets x 10 reps  

7. Dumbbell Row

Dumbbell Row gives your lat muscles a deeper stretch and tighter contraction than Barbell Row. Make sure to brace the free arm on the bench to keep your upper body stable. This is a great exercise for toning your back muscles, posterior deltoids and biceps.

Recommended Volume: 3 sets x 10 reps

8. Shotgun Row

This exercise is similar to Single Arm Dumbbell Row but because it is done on a cable machine, there is resistance throughout the rep. With Shotgun Row, you can adjust the height of the pulley to target specific muscles. For example, if the pulley is at shoulder level, more emphasis is placed on the upper back, traps and posterior deltoid.

Recommended Volume: 3 sets x 10 reps

9. Single Arm Shoulder Press

Single Arm Shoulder Press requires you to maintain a tight core because there will be an imbalance on the distribution of weight on your body. This is more difficult than the Single Arm Dumbbell Press because your lumbar area is not braced against any surface. If one shoulder is weaker or less flexible, it may be difficult to achieve full range of motion. Single Arm Shoulder Press is the best way to correct the strength imbalance.

Recommended Volume: 3 sets x 10 reps

10. One Arm Triceps Extension

One Arm Tricep Extension is a classic lower arm exercise that hits the long and middle heads of the triceps. Although this exercise gives the triceps a good stretch, only go as low as you comfortably can to minimise the risk of elbow injury. Do not use heavy weight as it may place compression forces on the rotator cuff and the lower back.

Recommended Volume: 3 sets x 10 reps

11. Seated Alternate Dumbbell Curl

Seated Alternate Dumbbell Curl is an effective exercise for toning your biceps. For one, as a seated exercise, you cannot use body sway to curl the dumbbell up. Thus each rep must be performed using strict form. Second, dumbbells allow a deeper stretch and pronating the wrists creates a stronger contraction at the top of the curl.

Recommended Volume: 3 sets x 10 reps

An effective way to incorporate unilateral exercises is to pair them with compound exercises. For example:

• Squat + Smith Machine Bulgarian Split Squat
• Deadlift + Single Leg Press
• Romanian Deadlift + Single Leg Curl
• Power Clean + Single Leg Deadlift
• Barbell Calf Raise + Single Calf Raise
• Bench Press + Single Arm Dumbbell Press
• Barbell Row + Single Arm Dumbbell Row
• T-Bar Row + Single Arm Cable Row
• Shoulder Press + Single Arm Shoulder Press
• Close Grip Bench Press + One Arm Triceps Extension
• Barbell Curl + Seated Alternate Dumbbell Curl

This type of sequence allows you to build overall strength while adding shape and tone to the targeted muscle.



Monday 1 May 2017

10 Effective Post Pregnancy Exercises To Do At Home

Post-Pregnancy Exercises At Home

Motherhood is one of the world’s greatest miracles but it takes a physical, mental and emotional toll. Once you’re ready, you should allocate time for regular exercise. It will help you recover faster from the difficulties of child birth.

But you should start out slow. Here are 10 effective post pregnancy exercises you can do in the comfort of your own home.

1. Hindu Squat

Hindu Squats are a bodyweight exercise that focuses on proper breathing. The movement of the arms acts as a guide on how you should breathe. Pull your arms in toward your lats as you inhale and descend to the bottom position. Then push your arms forward and exhale as you squat up. Hindu Squat is an effective warm up and a great way to develop the mind-body connection.

Recommended Volume: 2 sets x 10 reps

2. Walking Lunges

Women love training legs and Walking Lunges are one of the best ways to tone up the thighs, hamstrings, glutes, calves, lower back and abs. Start out with just your bodyweight but as you get stronger, don’t hesitate to add resistance. You can use a pair of dumbbells or kettlebells to create forward drag and work the thighs more.

Recommended Volume: 2 sets x 10 reps

3. Rear Lunges

Rear Lunges puts more emphasis on the hamstrings and glutes than the thighs. It also tightens up the lower back and abdominal muscles. This exercise requires more balance than conventional walking lunges but is equally effective in toning up your legs.

Recommended Volume: 2 sets x 10 reps

4. Hip Raises

Pregnancy can cause lower back pain. One of the best ways to address chronic pain in the lower back area is to strengthen and improve the mobility of the hips. You only need to use your bodyweight to get good results from this exercise. The 2 important things to remember with hip raises are to hold the bottom stretch and the top contraction for at least 10 seconds.

Recommended Volume: 2 sets x 5 reps

5. Standing Leg Raise

Standing Leg Raise targets the hip flexors, thighs, glutes and hamstring muscles. Bring your leg as high as you can or until you feel a stretch on the hamstrings, glutes and a contraction on the hip flexors. Without swinging, bring your straight leg back as high as you can until you feel a contraction on the hamstrings and glutes.

Recommended Volume: 2 sets x 15 reps

6. Standing Side Leg Raise

Standing Side Leg Raise works the adductor and abductor muscles. These are the muscles that are found on the inner and outer thigh respectively. Similar to Standing Leg Raise, keep the reps under control and avoid swinging the leg. Focus on getting a good stretch and a strong contraction to get the most out the exercise. This is a great exercise for strengthening the hips.

Recommended Volume: 2 sets x 15 reps

7. Heel Touches

Heel Touches help tone and tighten the abs plus the oblique muscles or the area near your hips. It also improves trunk mobility and flexibility which is important for reducing back pain. Do not rush through the exercise and instead focus on getting a good stretch on the oblique and trunk areas. Tighten your core section throughout every rep.

Recommended Volume: 2 sets x 10 reps

8. Quadruped

This is one of the most challenging and most effective bodyweight exercises for the abs. Quadruped also strengthens your lower back and develops mobility and flexibility. Perform each rep deliberately; pull in the elbow to the opposite knee and focus on the contraction. Your core has to remain contracted and tight to support the lower back.

Recommended Volume: 2 sets x 10 reps

9. Elbow Plank

Doctors believe Elbow Plank is a safer abdominal exercise compared to sit ups and crunches because there are no compression forces on the lower back. The key to the Elbow Plank is to keep your upper back aligned with the lower back, glutes and heels. This exercise generates better results when performed using the principle of Time Under Tension.

Recommended Volume:  3 sets x 20 seconds


10. Knee Pushups

Pushups are a proven exercise for toning and shaping the upper body specifically the chest, shoulders and arms. But if you have difficulty doing a strict pushup, Knee Pushups will do just fine. Knee Pushups distributes your bodyweight to your legs which makes doing a pushup easier. Keep your elbows in and your core tight.

Recommended Volume: 3 sets x 10 reps

Before starting out an exercise plan, make sure to get the clearance of your doctor first. Do not push too hard; work up to a point where the exercise remains under control and you are not overly straining.

Feel free to adjust the recommended volume to a level you are comfortable with. Start out with 1-2 workouts per week then increase the frequency to 3-4 sessions as you get stronger.

Finally, be patient. It will take time to see results from your workouts. But with diligence, dedication, consistency and in combination with a healthy diet, you should eventually get back your pre-pregnancy shape.


Tuesday 25 April 2017

6 Best Glute Exercises For Women

Glute Exercises For Women


Women love training glutes. You can’t hide a toned, well- developed and sexy derriere in a dress. In order to get great glutes, you must lift weights. You will be hard pressed to find anyone with traffic-stopping, attention-catching glutes without spending hours in the gym.

Here are the 6 best glute exercises for building your buns:

1. Back Squat

The Back Squat remains unchallenged as the best exercise for lower body development. Back Squat activates the powerful gluteus muscles throughout the exercise but especially at the bottom where you have to transition the weight from the heel to the front of the foot. As you approach midpoint, the glutes help push the hips forward so you can straighten out your legs and complete the rep.

Recommended Volume: 4 sets x 10 reps

2. Stiff Leg Deadlift

Stiff Leg Deadlift is best known as an exercise that builds the hamstrings. But done properly, Stiff Leg Deadlift can pad your glutes with serious muscle. Bring the barbell down to a point where you can feel a good stretch on your glutes without rounding your back. Lower the bar slowly; the descent should take 6-8 seconds. It is very important to perform each rep with a flat back. At the top of the rep, contract your glutes as hard as you can for a count of “one thousand one”.

Recommended Volume: 3 sets x 10 reps

3. Goblet Squat

Goblet Squat is a variation that allows you to engage the glutes more than the regular Squat. This is because the front loaded position will enable you to achieve a deeper bottom position where the glutes are heavily activated. Goblet Squat can be used as a warm up or workout finisher in your routine. If there is 1 type of Squat you can do every day, it would be Goblet Squat.

Recommended Volume: 2 sets x 10 reps

4. Cable Kickbacks

Cable Kickbacks is a unilateral exercise; it is more of a “feel movement” where you have to place intense focus on each rep to make sure it is directly hitting your gluteus muscle. The key to making Cable Kickbacks work is to keep your leg straight. You should not perform this exercise with heavy weight. Use a weight that is light enough for you to hold a strong contraction at the top of the kickback.

Recommended Volume: 2 sets x 15 reps

5. Glute Bridge March

Glute Bridge March is a bodyweight exercise that works your glutes, abs and lower back. Maintain the elevated hip position as high as you can and drive each knee up in an explosive manner to activate the glutes. This is a great exercise not just for developing the glutes. It will also improve hip and lower back flexibility.

Recommended Volume: 2 sets x 10 reps

6. Hip Thrust

The glutes are involved in many exercises simply because the hips are also activated. Hip Thrust is an effective way to strengthen the glutes, improve its flexibility and degree of mobility. Start out with just your bodyweight but once you are strong enough, do not hesitate to use a barbell with Hip Thrust.

Recommended Volume: 2 sets x 10 reps

You can run these exercises in 1 workout if you want to dedicate a day specifically for glutes. Another approach would be to split the workouts between leg day and a session for your posterior chain:

Workout 1 – Leg Day:
• Barbell Squat
• Goblet Squat
• Hip Thrust

Workout 2 – Posterior Chain; you can train glutes with back and hamstrings.
• Stiff Leg Deadlift
• Cable Kickbacks
• Glute Bridge March

Space your workouts at least 48 hours apart for proper recovery. You should see amazing backside development after 6 to 8 weeks. Yoga pants will look better on you than ever before!



Get A Crushing Grip With These 5 Forearm Exercises

Forearm Exercises For Grip Strength


Grip strength is very important in almost every sport. It allows you better control of the baseball bat, tennis racket and golf club. When lifting weights, it helps maintain good exercise form and reduce the risk of injury. In order to develop grip strength, you must build the forearm muscles.

Here are 5 of the best forearm exercises to help you get a crushing grip:

1. Hammer Curls

There are 3 reasons why Hammer Curls is the best exercise for your upper arm. First, it follows a more natural pathway than traditional dumbbell curls which require your wrists to turn inward. This places more strain on the tendons of the wrist and elbows. Second, it works other areas of the arm such as the brachioradialis which is the muscle on top of the forearm. And third, it results in greater grip strength as there is constant tension on the forearm muscles.

Recommended Volume: 3 sets x 10 reps

2. Reverse Barbell Curl

This exercise directly hits the brachialis or the upper forearm muscles. Reverse Barbell Curl is an effective exercise for developing grip strength because although it hits the biceps, you are relying on the upper forearm muscles to curl the weight up. If you have pain in your wrist joints, use an EZ Curl bar instead. A good technique to direct more resistance to the forearms is to go thumb-less when performing Reverse Barbell Curl.

Recommended Volume: 3 sets x 10 reps

3. Barbell Wrist Curl

Barbell Wrist Curl remains a classic standby in everyone’s forearm routine. This exercise isolates the forearm flexors and extensor muscles which comprise the lower section of the forearms. Strong and well- conditioned flexor and extensor muscles allow you to have grip that won’t fatigue or give in right away. If you have wrist problems, you can perform Barbell Wrist Curl standing up with the barbell at your back and positioned below your gluteus area.

Recommended Volume: 3 sets x 20 reps

4. Dumbbell Wrist Curl

Dumbbell Wrist Curl hits the same muscles as Barbell Wrist Curl. But as a unilateral exercise, it allows you to put more focus on the muscle you are exercising. Second, you can vary the angle of the curl so there will be reduced stress on your wrist. You can also perform this standing up with the dumbbells at the side and facing your thighs.

Recommended Volume: 3 sets x 20 reps

5. Hand Grip Exercise

The best way to develop grip strength is to work your grip directly when the forearm muscles are tired and filled with lactic acid. Lactic acid is a by-product of glucose that is broken down to protect the muscle from further damage. When your grip fails it is because your forearm muscles have grown numb from excess lactic acid. Working with hand grip exercise after training forearms increases your tolerance to lactic acid build up.

Recommended Volume: 2 sets x AMRAP (As Many Reps As Possible) or
2 sets x Maximum Time Under Tension; maintain your grip as long as you can.

After your workout, stretch your forearm muscles by applying gentle resistance on the top, bottom and sides of your wrist.

The forearms are endurance muscles. You can train them 3 to 4 days a week and still see results. A good approach would be to split these exercises into “A” and “B” programs then use them alternately in your workout:

Forearm Program A:
• Hammer Curls
• Barbell Wrist Curls
• Hand Grip Exercise – 2 sets x AMRAP

Forearm Program B:
• Reverse Barbell Curls
• Dumbbell Wrist Curl
• Hand Grip Exercise -2 sets x Time Under Tension

When training forearms, it's not just about the best forearm exercises - and the amount of weight is not as important as the execution of every rep. As endurance muscles, forearms respond faster to higher rep ranges.


Sunday 23 April 2017

7 Challenging Exercises For Sculpting Your Abs Without Sit Ups

Ab Exercises For Sculpting


Sit ups have long been regarded as the best way to flatten your stomach. The exercise has been a staple in the military and in gym classes around the world. But there are exercises that are more challenging to do than the sit up. These ab exercises can do more than sculpt your abs. They can also improve overall functionality, agility and mobility.

1. Barbell Rollout

This exercise forces your abdominal muscles to maintain a forceful contraction throughout the entire range of motion. If you are doing Barbell Rollout for the first time, start out with bent knees and only go as far as your flexibility will allow. With Barbell Roll Out, the quality of the rep is more important than the number of reps you do.

Recommended Volume: 2 sets x 10 reps

2. Woodchoppers

Woodchoppers work the oblique muscles. These are the muscles found on the lower sides of your abdominals. Strengthening the oblique muscles is important for maintaining trunk stability and flexibility. Strong hips are necessary when performing rotational movements such as swinging a baseball bat, executing punch combinations in boxing and the various throws in judo.

Recommended Volume: 3 sets x 15 reps

3. Ball Slams

Ball Slams is an explosive exercise that trains you to contract your abdominal muscles. The force generated when slamming the medicine ball on the ground comes from the contraction of the upper abdominal muscles. You have to pull your abs in toward the rib cage to initiate a contraction. In boxing, Ball Slams are used to teach fighters how to contract the abs to absorb shots to the body.

Recommended Volume: 3 sets x 5 reps

4. Cocoons

Cocoons are a better and safer alternative to sit ups for a number of reasons. First, it hits different areas of the core section; upper and lower abs and the serratus muscles. Second, because the lower back maintains contact with the floor, it protects the lower back from compression forces. Third, it improves lower back flexibility.

Recommended Volume: 3 sets x 10 reps

5. Russian Twist

This is a great exercise for overall development of the abdominal area. As you’re moving the medicine ball from side to side, you are keeping both upper and lower abs contracted. It also targets the serratus muscles and helps improve trunk strength and flexibility. If you’re into tennis, baseball or track and field, Russian Twist should always be part of your workout.

Recommended Volume: 2 sets x 20 reps

6. Swiss Ball Pike

If you want to know how strong your abdominal muscles are Swiss Ball Pike is one of the best measures of strength. In fact, unless you can do a Plank for 1 minute, you should skip Swiss Ball Pike. You are relying on the strength of your abs particularly the lower area and the hip flexors to roll the Swiss Ball toward your midsection. Swiss Ball Pike also works your upper body particularly the shoulders.

Recommended Volume: 2 sets x 10 reps

7. Stomach Vacuum

It may seem like an easy exercise but Stomach Vacuum requires more precise execution and the correct breathing technique. This exercise targets the transverse abdominis which is located underneath the rectus abdominis and oblique muscles. It is believed that by working the transverse abdominis and the internal muscles of the abdominal area, you can flatten your stomach. It is important to hold your breath for at least 10 seconds then gradually exhale while pulling your transverse abdominis toward your navel.

Recommended Volume: 1 set x 2 reps

You don’t have to do all of these exercises in 1 session. A good approach would be to pick 2 to 3 exercises for every workout but always include Stomach Vacuum in the rotation. Abdominals are high endurance muscles. You can train them 3 to 4 days a week.

Wednesday 19 April 2017

6 Unique Exercises To Tone Up Your Chest

Chest Exercises For Toning Up


Traditional exercises such as the Bench Press, Incline Bench Press and Chest Dips are regular staples in a chest workout routine. But these aren’t the only ones you can use to build or tone up your chest.

There are less known exercises that may seem unique in performance but equally effective in producing results.

Here are 6 unique chest exercises that can tone up your chest:


1. Clock Push Ups

This is an excellent way to warm up the upper body, lower back and core section. As you complete clock push ups by moving in a clockwise pathway, your shoulders have to work harder to keep your upper body stable.

This helps warm up the smaller supporting muscles as well as improve upper body mobility and flexibility. Once you complete the clockwise direction, rest 2 minutes then repeat the exercise. This time, move in a counter-clockwise direction.

Recommended Volume – 2 sets x 12 reps

2. Smith Machine Bench Press Throws

Performing an explosive or plyometric exercise before your main workout is a great way to prime your Central Nervous System (CNS). The CNS is responsible for sending motor units to your muscle fibres so they can contract harder and handle heavier work load.

Smith Machine Bench Press Throw is a safe form of plyometrics because you are working through a fixed angle and catch pins are available for protection. Start out with a weight that is 30% of your 1RM or 1- Rep Max in the Bench Press.

Recommended Volume – 2 sets x 5 reps

3. Reverse Grip Bench Press

MRI or Magnetic Resonance Imaging has shown that the Reverse Grip Bench Press activates the upper chest muscles 30% more than the traditional Incline Barbell Press. It also hits the front heads of the shoulders and greatly involves the triceps. Always have a spotter when doing this exercise.

Position your head with the eyes directly under the bar. Use a weight that is 60% of your 1RM in the Bench Press.

Recommended Volume – 6 sets x 6 reps

4. Guillotine Press

The Guillotine Press is sometimes referred to as Neck Press because it requires you to bring the barbell to your neck. This exercise also targets the upper chest and front shoulders. The stretch can be quite extreme; so your range of motion can be limited by your shoulders’ degree of flexibility.

Start out light by using a weight that is 30% to 40% of your 1RM in the Bench Press. Bring the weight down in a highly controlled manner; 4 to 8 seconds on the descent.

Recommended Volume – 2 sets x 10 reps

5. Incline Cable Fly

The advantage of cables is that it provides resistance and requires more stability throughout the exercise. With the Incline Cable Fly, you can safely adjust the angle of the exercise to hit different areas of your upper chest.

Set the incline bench at an angle of 20 to 30 degrees if you want to involve the upper chest more. A 45 degree angle brings in more shoulder involvement and reduces the amount of weight you can carry.

Recommended Volume – 2 sets x 15 reps

6. Svend Press

Svend Press is an excellent finisher because of the powerful contraction it places on the chest muscles. When you forcefully contract a muscle, it helps stretch out the tough fascia tissue. Stretching the fascia tissue helps improve flexibility and increases blood flow for faster recovery. Right after Svend Press would be the best time to do static stretches that are specific to the chest area.

Recommended Volume – 2 sets x 10 reps

You can perform these chest exercises as they are arranged in your chest workout rotation. Train your chest with triceps once a week; increase the weight in the Reverse Grip Bench Press and Guillotine Press by 2 to 5 kilos every 2 weeks.

Run this program for 6 to 8 weeks before going back to the traditional exercises.

5 Proven Exercises For Building Stubborn Calves

Calf Exercises For Muscle Building


Along with forearms, calves are one of the most difficult body parts to develop. It is a very dense muscle; calves respond better to higher rep ranges, precise execution and multiple training sessions.

While some are genetically predisposed to having big calves, you can build what your parents have given you with consistency and dedication.

Here are 5 proven exercises for building stubborn calves:

1. Barbell Calf Raise

The straight leg position of standing calf exercises such as Barbell Calf Raise places more emphasis on the gastrocnemius muscle. This is the rounded muscle that is located on the outside back of the calf.

Barbell Calf Raise is effective for building the gastrocnemius and gives it the distinctive heart- shaped look of well developed calves. If you are using a Smith Machine or a Power Rack to do Barbell Calf Raise, position a 3cm block under the balls of your feet for a better heel stretch.

Recommended Volume – 3 sets x 15 to 20 reps

2. Calf Press

Calf Press is another excellent exercise for targeting the large gastrocnemius muscle. You can do this on any type of Leg Press machine.

An effective technique to use when doing Calf Press is maintaining the stretched position of the calf at the bottom and the contracted position at the top for a count of 5.

Another proven technique you can use from time to time is to vary feet position after every set. Do 5 reps with your feet angled out, 5 reps with feet positioned straight and 5 reps with your feet angled out. That is 1 set.

Recommended Volume – 3 sets x 15 to 20 reps

3. Seated Calf Raise

In contrast, bent leg calf exercises target the soleus muscle of the calf. The soleus is the muscle underneath the gastrocnemius and runs along its entire length down to the Achilles tendon.

Training the soleus helps push out the gastrocnemius muscle. This gives your calves more roundness and fullness. With Seated Calf Raise Keep your knees at a 90 degree angle. Make sure you get a deep, controlled stretch at the bottom and a strong contraction at the top.

Recommended Volume – 3 sets x 10 to 15 reps

4. Single Leg Calf Raise

Single Leg Calf Raise is a great way to finish off your calf workout. Unilateral exercises allow you to have more focus on working the muscle. As a bodyweight exercise, you should be able to hit higher rep ranges in perfect form. An effective technique would be Every Minute On The Minute or EMOTM.

With this technique, you will work each calf for one minute. After you’ve finished with one calf, work the other calf for another minute without any rest in between. Do not rush through your reps. Always focus on getting a stretch and a contraction.

Recommended Volume – 3 sets x 1 minute per calf

5. Farmers Walk

Walking is a good exercise for building calves. Farmers Walk makes it even better. Simply grab pair of heavy dumbbells and walk a given distance. The key to Farmers Walk is to keep your core tight and maintain a strong back position. Use a weight that is equivalent to 50% of your bodyweight. If you weigh 80 kilos, grab a pair of 20kg dumbbells or barbell plates.

Recommended Volume – 3 sets x 30m

Since the calf is an endurance muscle, you can train it multiple times per week. Start out with 2 workouts every week. After 2 weeks, increase the frequency to 3 workouts every week.

You don’t have to do all the exercises in 1 workout. You can break it down as follows:

Calf Workout 1:
• Standing Calf Raise
• Seated Calf Raise
• Single Calf Raise

Calf Workout 2:
• Calf Press
• Seated Calf Raise
• Farmer’s Walk

What is important is that you should always have at least 1 standing exercise and 1 seated exercise in your rotation.

Finally, don’t forget to stretch the calves at the end of a calf exercises session to increase blood flow, prevent cramps and to start the recovery process.


Tuesday 4 April 2017

Top 6 Machines For Building Legs

Machine Exercises For Legs


The free weight Barbell Squat has long been revered as the best exercise for building legs. It utilises the largest muscle groups from the legs, abs, back, shoulders and its range of motion will make you work hard.

But as great as Squats are, it’s not the only exercise you can do for building legs. In fact, there are machines that can get the job done.

Machines have been vilified as the “easy way out” of squatting. Because machines make you work in a fixed pathway and reduce the need to stabilise, many believe they do not build your legs like the free weight Squat.

But with the right selection of exercises and a good program, you can build your thighs, hamstrings, glutes and calves using machines.

Here are the top 6 machine for building legs


1. Smith Machine – The Smith Machine allows you to vary the angle of your Squat to hit different areas of your legs. You can also go heavy without worrying about getting pinned because of the availability of safety hooks. You can use the Smith Machine for Smith Machine Squats, Smith Machine Deadlift and Standing Calf Raises to work the hamstrings and calves respectively.

2. Leg Press – Although the range of motion is limited, you can target different areas of your legs by changing the position of your feet and the angle of the seatback.

3. Machine Hack Squat – This machine is great for building the front lower part of your thighs. Switch it to a Reverse Hack Squat and hit your hamstrings and glutes.

4. Leg Extension – Give each rep a 2-second pause at the top for an intense contraction. Leg Extension is best used as a warm up or as a workout finisher.

5. Seated Leg Curl – Similar to Leg Extension, add a 2-second pause at the finished curl position to generate a tight contraction. This exercise hits the inner muscle of the hamstring.

6. Lying Leg Curl – Round out your leg biceps work with the lying leg curl machine which targets the outer muscle of the hamstrings.

Sample Leg Building Program Using Machines


Here are 2 programs you can use to build your legs with machines. Program A is a traditional straight set routine while Program B applies the principles of High Intensity Training (HIT).

Program A – Straight Sets; use a weight that is 65% to 75% of your 1-Rep Max or 1RM. Your rest periods are 2 minutes between sets and exercises.

1. Smith Machine Squat -  5 sets x 10 reps
2. Leg Press – 4 sets x 15 – 20 reps
3. Reverse Hack Squat – 3 sets x 10 reps
4. Seated Leg Curl – 3 sets x 15 reps
5. Smith Machine Calf Raise – 3 sets x 20 reps

Program B – HIT; use a weight that is 80% to 85% of your 1RM and make sure you have a spotter nearby to assist you with forced reps and drop sets. You can rest up to 2 minutes between exercises.

1. Leg Extension – 1 set x 8 reps; add 2 forced reps
2. Leg Press – 1 set x 12 reps; add 4 forced reps plus 2 drop sets by reducing the weight by 20% per set and performing AMRAP (As Many Reps As Possible)
3. Lying Leg Curl – 1 set x 8 reps; add 2 forced reps
4. Smith Machine Calf Raise – 1 set x 20 reps

Make sure to warm up properly by doing 10 minutes of dynamic stretching. Pyramid up slowly in weight until you get to your working sets.

After your workout, do 10 minutes of static stretching to start the recovery process.

Monday 3 April 2017

6 Effective Cable Exercises For Shoulders

Cable Exercises For Shoulders


Other than abdominals, men and women give shoulders more focus and effort in the gym. You can’t hide a good set of shoulders. Clothes hang well on them and they give you a strong, athletic and fit look.

But shoulders are a tricky body part to develop. First of all, it’s a ball and socket joint which makes it very unstable. Second, the rotator cuff which helps the shoulder perform linear and rotational movements is supported by 4 small muscles. Most of the injuries in the shoulder complex occur in the rotator cuff.

If you go heavy on free weight overhead presses and lateral raises all the time, you will wear out the muscles, joints and ligaments that support the shoulders. An injury to the shoulders will affect your performance in almost all exercises.

A safer alternative to free weights are cable exercises because you also have to perform each rep in good form to get maximum benefit from cables. Thus, with cable exercises there is no need to go heavy.

With cables, you also get constant tension on the muscle on both the negative and positive parts of the exercise. This results in good overall shoulder development.

Here are the 6 most effective cable exercises for shoulders:


1. Straight Arm Pulldown – This exercise functions more as a warm up for the rotator cuff area. It targets the teres major, infraspinatus, subscapularis and supraspinatus muscles which form the rotator cuff.

2. Cable Shoulder Press – If you want to add size and shape to your shoulders, this is the best exercise to do. According to research, the standing version hits all 3 heads of the shoulders.

3. Cable Front Raise – The anterior head of the shoulders are used in many overhead pressing and chest exercises. This exercise helps strengthen the front part of your shoulders.

4. High Cable Rear Delt Fly – This exercise allows you to isolate the posterior head of the shoulder which is very hard to develop.

5. Cable Lateral Raise – In order to get the “capped look”, cable lateral raises are the way to go. Turn the pinky up at the top of the exercise to shift more emphasis on the lateral or side head of the shoulder.

6. Cable Rear Delt Row – This exercise also strengthens the rotator cuff area aside from developing the posterior head of the shoulders.

Sample Shoulder Workout Using Cable Exercises


A good, thorough warm up is very important before training shoulders. Start out by doing small arm circles to the side; 30 reps forward and 30 reps backward.

Then do small circles with both arms extended forward at a distance that approximates the width of your grip in the Bench Press. Again, perform 30 sets clockwise and 30 reps counter-clockwise. Repeat the same dynamic stretches but with a 1.1kg dumbbell in each hand.

This cable-based shoulder workout is split into “A” and “B” programs which you alternate every week:

Program A:

• Straight Arm Pulldown – 2 sets x 20 reps
• Cable Shoulder Press (standing) – 4 sets x 10 reps
• High Cable Rear Delt Fly – 3 sets x 10 reps
• Cable Lateral Raises – 3 sets x 10 reps

Program B:

• Straight Arm Pulldown – 2 sets x 20 reps
• Cable Rear Delt Row – 3 sets x 10 reps
• Cable Front Raise – 3 sets x 10 reps
• Cable Shoulder Press (seated) – 4 sets x 10 reps

Keep your rest periods to no more than 1 minute between sets and 2 minutes between exercises. At the end of the workout, do 10 minutes of static stretching.

How To Reduce The Risk Of Injury To Your Shoulders


One of the best ways to protect your shoulders from injury is to perform a Dead Hang after your static stretches.

To do a Dead Hang, simply take a wide overhand grip on a pull up bar and hang  down with your feet off the ground. Maintain the position for 30 seconds.

The Dead Hang not only stretches the muscle fibers and tendons but it also improves blood circulation in the shoulder area for faster recovery.



Sunday 2 April 2017

6 Best Traps Exercises For Muscle Building

Best Exercises For Traps


The trapezius or traps are the muscles located at the top of your shoulders. They may look small but the traps actually extend to the upper and middle sections of your back.

The functions of the traps include rotating your shoulder blades and providing range of motion for your head and neck. If you tend to have nagging pain around your neck and shoulder area it could be due to lack of circulation or movement in the trapezius area.

Physically well-developed traps will add thickness to your upper back and shoulders. If you want good examples of complete trap development, take a look at the physiques of gymnasts, sprinters, pole vaulters and Olympic weightlifters.

6 Best Traps Exercises


The traps are involved in many exercises such as rows, pulldowns, lateral raises and others that require the shoulder blades to rotate or move in an up and down motion.

But if you want to hit the traps directly, here are the best 6 traps exercises you can do:

1. Deadlift – Utilises every muscle in your body which enables you to handle the most weight. The traps are engaged all throughout the exercise.

2. Power Clean – An explosive, multi-joint exercise that not only builds the traps but also develops agility, speed and power.

3. Barbell Shrugs – It’s short range of motion makes it a great exercise for overloading the traps for more size and strength.

4. Behind The Back Shrugs – Excellent for building the traps and rear shoulders but because it places pressure on the rotator cuff, you should not go heavy on this exercise.

5. Dumbbell Shrugs – This version of the shrug allows fuller range of motion and works better with high reps.

6. Kettlebell Upright Row – The kettlebell is a safer version of the upright row than a barbell because it provides a more natural feel and range of motion.

When To Train Traps


If you traps are weak of lagging, you should train them twice a week. You can train traps with your back or shoulders.

Here’s a sample workout schedule you can follow:

Monday – Chest, Triceps
Tuesday – rest
Wednesday – Back, Traps, Biceps
Thursday – Rest
Friday – Legs
Saturday – Shoulders, Traps

A good approach would be to split your trap training to “A” and “B” workouts:

Workout “A” – Wednesday with Back
• Deadlift – 85% of 1RM – 5 sets x 5 reps
• Barbell Shrugs – Same weight as Deadlift – 1 set x 10 reps
• Behind The Back Shrugs – Reduce weight by 20% - 1 set x 10 reps

Workout “B” – Saturday before training shoulders
• Power Clean – 70% of 1RM – 3 sets x 5 reps
• Dumbbell Shrugs – 3 sets x 10 reps
• Kettlebell Upright Rows – 2 sets x 10 reps

Training traps before shoulders warms up your rotator cuff for the workload ahead. It is an effective way to protect the shoulders from injury.

If you are satisfied with your trap development and just want to maintain strength, you should train them once a week with back:

Monday – Legs
Tuesday – rest
Wednesday – Chest, Triceps
Thursday – rest
Friday – Back, Traps
Saturday – Shoulders, Biceps

Here is a good maintenance workout for your traps:

• Barbell Shrug – 90% of Deadlift 1RM – 3 sets x 5 reps
• Dumbbell Shrugs – 3 sets x 10 reps

Set up your Barbell Shrugs at a Power Rack with the pins at knee level. Use a lifting belt and a pair of straps whenever you go above 85% of your Deadlift 1RM.

The lifting belt will give your abs a hard surface to push against and stabilises your lower back. Straps will secure your grip so you can focus more on your traps than worry about your forearms giving out.


Tuesday 28 March 2017

8 Best V-Taper Exercises For Women

V Taper Exercises


The V-Taper is a physique that accentuates a small waist by initially drawing attention to a pair of broad shoulders and a wide back. This classic look used to be identified with males who best represented the stereo-typical, hero-like build like Brad Pitt in “Fight Club”, Chris Evans in “Captain America” and Alex Skarsgard in “Legend of Tarzan”.

But over the last few years, the V-taper has become the preferred look of the most admired female physiques in the world. Among the best examples of popular women with the V-taper look are actresses Jessica Biel, Sofia Vergara, Jennifer Aniston and athletes Melanie Adams (pole vault), Lindsay Vonn (skiing) and Eugenie Bouchard (tennis).

How To Get The V-Taper Look


In order to develop the V-Taper, you should do exercises that focus on the following body parts:
• Shoulders
• Back
• Arms
• Abs
• Glutes
• Legs

You should choose exercises that allow greater isolation, a full range of motion and require absolute control of every repetition.

Here are 8 exercises that can help you get a V-Taper:

1. Squats – This is the best exercise for toning up your thighs, hamstrings and glutes. It also helps tighten your abs and strengthens your lower back. Squats make you work hard which increases metabolism. Studies have shown that squats burns off more body fat than running!

2. Back Extensions – If you want to get the sexy curve on the lower back that Jessica Biel is known for, back extensions are the best exercise for the job. It also firms up your hamstrings and glutes.

3. Close Grip Lat Pulldown – Contrary to popular belief, the close grip lat pull down is better than the wide grip version because you have a longer range of motion. A close grip works the outer lat muscles and it allows you to pull your elbows further inward for a stronger contraction in the middle back.

4. Assisted Pull Ups – This is a safer version of the traditional pull up. Because you can adjust the level of resistance, you will be able to do more reps in good form and change angles to hit specific areas of your back.

5. One Arm Dumbbell Row – If you want to build a nice back, you have to do rows. The one-arm dumbbell row enables you to focus better on each rep. You get a deeper stretch at the bottom and a stronger contraction at the top of the row with a dumbbell than a barbell.

6. Seated Dumbbell Press – This is a great exercise for shaping all 3 heads of your shoulders: lateral, posterior and frontal. You can change the angle of the press to target lagging areas. For example, by raising the pinky higher than the thumb, more emphasis will be placed on the lateral heads.

7. Face Pulls – The posterior heads are hard to target because these are small muscles. Face Pulls are the most effective exercise for hitting the posterior heads because the pathway follows its basic function: to pull the shoulder blades back.

8. Cable Lateral Raise – Dumbbell Side Lateral raises are a popular exercise to “cap” the outer head of the shoulder. But using cables have the advantage of constant tension throughout the rep.

Sample V-Taper Program For Women


In this program, we will focus only on exercises 3 to 8. You should always do Squats and Back Extension during leg day.

For this program, use a weight that you can comfortably handle to complete the prescribed number of reps. Always use good form and precise technique to get the best results.

Keep your rest periods to no more than 1 minute between sets and 2 minutes between exercises.

1. Close Grip Lat Pulldown – 3 sets x 10 reps
2. One-Arm Dumbbell Row – 3 sets x 10 reps
3. Face Pulls – 2 sets x 15 reps
4. Seated Dumbbell Press – 3 sets x 10 reps
5. Assisted Pull Ups – 2 sets x 15 reps
6. Cable Lateral Raise – 3 sets x 10 reps

Before you exercise, warm up with 10 minutes of dynamic stretching. Perform arm circles for 30 reps going forward and back to prime the rotator cuff which is highly susceptible to injury. Pyramid up in weight until you are confident of handling the working sets.

At the end of the session, do at least 10 minutes of static stretching to encourage blood flow, improve flexibility and initiate the recovery process.

The No Excuses Workout - 12 Best Dumbbell Exercises For Busy People

Best Dumbbell Exercises


If time is a deciding factor in whether you get to put in sets and reps in the gym, one of your best options is to workout using dumbbells.

There are 5 benefits to training with dumbbells:

• Handling dumbbells requires greater stability and balance which means more muscle groups are involved in the exercise.

• Dumbbells provide a greater range of motion compared to a barbell. This leads to better development and improved flexibility.

• With dumbbells, you’re not limited to linear exercises. You can perform exercises that involve rotational and lateral movements.

• They’re safer to work with. If you cannot complete a rep, just drop the dumbbell.

• It’s easier to move dumbbells around and they don’t occupy much space to work with.

In fact, if work in the office gets in the way of your workouts in the gym, you can simply buy 2 pairs of dumbbells of varying weight and exercise in your own home.

12 Best Dumbbell Exercises


You can get a whole body workout with just dumbbells. It can be quite challenging to workout with dumbbells because it will create shifts in body weight from time to time.

Here are 12 dumbbell exercises you can use to train the entire body:

1. Bulgarian Split Squat – Thighs, hamstrings, glutes, calves, abs
2. Dumbbell Romanian Deadlift – Hamstrings, glutes, lower back
3. Dumbbell Step Up – Thighs, glutes, hamstrings, calves, lower back, abs
4. Dumbbell Lunges – Thighs, glutes, hamstrings, calves, abs
5. Dumbbell Swing – Lower back, upper back, hamstrings, abs, shoulders
6. Dumbbell Squat Press – Thighs, glutes, hamstrings, abs, lower back, shoulders, triceps
7. Bent Over Dumbbell Row – Middle and lower back, rear shoulders, traps, biceps, forearms
8. Dumbbell Bench Press – Chest, shoulders, triceps
9. Incline Dumbbell Press – Upper chest, shoulders, triceps
10. Seated Dumbbell Press – Shoulders, upper back, triceps
11. Alternate Dumbbell Curl – Biceps, forearms
12. Tricep Extension (Standing) – Triceps, front shoulders

Sample Dumbbell Workouts


Exercising with dumbbells can be fun because you can come up with interesting variations.

You can do a straight sets program to have better focus on each muscle group or use complexes if your goal is to burn off body fat.

I.  Straight Sets Workout: Rest for 1 minute between sets and 2 minutes between exercises.


Monday – Lower Body

1. Dumbbell Split Squat – 4 sets x 10 reps
2. Dumbbell Romanian Deadlift – 4 sets x 10 reps
3. Dumbbell Step Up – 4 sets x 10 reps

Tuesday – Upper Body

1. Bent Over Dumbbell Row – 4 sets x 10 reps
2. Dumbbell Bench Press – 3 sets x 10 reps
3. Tricep Extension (Standing) – 2 sets x 10 reps

Thursday – Lower Body

1. Dumbbell Squat Press – 4 sets x 10 reps
2. Dumbbell Lunges – 3 sets x 15 reps
3. Dumbbell Swing – 3 sets x 15 reps

Saturday – Upper Body

1. Incline Dumbbell Press – 3 sets x 10 reps
2. Seated Dumbbell Press – 3 sets x 10 reps
3. Alternate Dumbbell Curl – 2 sets x 10 reps

II. Dumbbell Complexes


Monday:

Instructions: 10 reps per exercise; no rest in between exercises for a total of 4 intervals. Keep your rest periods between intervals to 2 minutes.

1. Dumbbell Squat Press
2. Dumbbell Swing
3. Bent Over Dumbbell Row
4. Dumbbell Bench Press

Wednesday:

Instructions: Superset 2 exercises; no rest during supersets. You can rest up to 2 minutes before proceeding to the next superset.

1. Lower Body Superset – 3 supersets x 10 reps
• Dumbbell Split Squat
• Dumbbell Romanian Deadlift

2. Upper Body Superset – 3 supersets x 10 reps
• Incline Dumbbell Press
• Seated Dumbbell Press

3. Arms Superset – 2 supersets x 10 reps
• Tricep Extension (Standing)
• Alternate Dumbbell Curl

Friday:

Instructions: Time Under Tension; 30 seconds per exercise, perform as many reps as possible, no rest between exercises. Perform a total of 4 intervals, you can rest up to 2 minutes between intervals

1. Dumbbell Step Up
2. Dumbbell Swing
3. Dumbbell Lunges
4. Dumbbell Squat Press
5. Bent Over Dumbbell Row

Always warm up properly with dynamic stretches before starting your workouts and warm down with static stretches after each session.

Choose weights that will allow you to perform each exercise in good form. Exercises that involve the larger muscle groups such as legs, back and chest will need heavier weight than arms and shoulders.

If you are exercising from home and you don’t have an adjustable bench, you can replace Dumbbell Bench Press and the Incline Dumbbell Bench Press with the Dumbbell Floor Press.

Instead of Seated Dumbbell Press, you can substitute the standing version or Dumbbell Shoulder Press.


Sunday 26 March 2017

5 Safest Machine Exercises For Seniors

Machine Based Exercises For Seniors


Doctors and scientists continue to look for ways to reverse the ravages of aging. People are trying out the latest diets and supplements or paying for expensive hormone replacement therapy to turn back the clock.

The truth is seniors don’t have to look far for the “Fountain of Youth”. If you want to stand a fighting chance versus Father Time, all you need to do is exercise.

And science has proven that strength training is the best way to do it.

Strength Training For Seniors


Strength training has the following benefits for seniors:

• Improves blood circulation
• Maintains muscle mass
• Strengthens bones and ligaments
• Regulates blood sugar
• Strengthens the heart

Collectively, these benefits reduce the risk of injury, lower the risk of diabetes and heart disease, enhance cognition and prevent memory loss.

Science has further shown that strength training reduces the risk of acquiring dementia and Alzheimer’s Disease.

5 Best Strength Training Machines For Seniors


For seniors, strength training means doing exercises that improve functionality while targeting multiple muscle groups at the same time. Although many seniors are still capable of handling free weights, machines are a safer option.

Machines have safety features and movement is locked in a fixed pathway. This enables seniors to exercise through a full range of motion safely and under control. Of course, a trainer must always be present to supervise and assist.

The best machine exercises for seniors are as follows:

1. Leg Press – There are selectorised versions of the Leg Press which make it easier to adjust the amount of resistance. Leg Press targets the thighs, hamstrings, glutes and hips. Make sure your back is firmly secured on the seatback. Your knee should never extend past your foot at the bottom position.

2. Seated Leg Curl – The seated leg curl is safer than the lying version because there are less shearing forces on the knees. It also follows a more natural pathway which makes it a better exercise to improve functionality.

3. Hammer Strength Row – Seniors typically suffer from neck and shoulder pain. The Hammer Strength Row not only builds the back muscles but also the smaller and harder to hit supraspinatus and infraspinatus muscles which reduce the risk of having shoulder and neck problems.

4. Smith Machine Deadlift – The Smith Machine allows seniors to safely engage in the best exercise for strengthening the back, the Deadlift. You can adjust the range of motion starting from a point 10cm below the knees. At this angle, the back should be at 70 degrees which places the senior at his strongest and safest position to lift.

5. Hammer Strength Chest Press – This machine will strengthen the chest, shoulders and triceps. The Hammer Strength Chest Press will improve functionality better than the Bench Press.

Sample Strength Training Program For Seniors


This program can be used for 3 workouts per week. Work volume and intensity should be adjusted as follows:

Monday – 3 sets x 15 - 20 reps
Wednesday – 3 sets x 10 reps
Saturday – 3 sets x 8 reps

The trainer should find a weight that the senior can handle comfortably while hitting the target number of reps. All weights used plus performance notes must be tracked and recorded in a log book.

Warm Up:

• Stationary Bike x 10 minutes
• Dynamic Stretches x 10 minutes

Strength Training Routine: Please refer to the sets and reps schedule

• Smith Machine Deadlift
• Leg Press
• Hammer Strength Row
• Hammer Strength Chest Press
• Seated Leg Curl

Warm Down:

• Stationary Bike x 10 minutes
• Static Stretches x 10 minutes

The rest periods will depend on the level of conditioning and fitness of the senior. Generally 2 to 3 minutes between sets and 3 minutes between exercises should be sufficient time for recovery.


Build Your Arms With These 6 Cable Exercises

Cable Exercises For Arms


People love to train arms because you can’t hide them. Whether you wear short or long sleeves, a good set of arms will be noticeable from every angle.

For women, a pair of trim, firm and well-toned triceps and sculpted biceps can turn a simple sleeveless blouse into a conversation piece.

The good news is you don’t need to spend too much time on your arms to see results.

The biceps compose 1/3 of your arm. The other 2/3 is your triceps. Both muscles are involved in other exercises. The primary function of the biceps is elbow flexion. You utilise this function whenever you pull objects toward you. Examples of exercises that involve the biceps are rows and pull downs.

The primary function of the triceps is elbow extension. This happens whenever you push objects away from you. All types of upper body pressing involve the triceps.

Thus, the muscles of your arms are activated whenever you train your back, shoulders and chest. The biceps and triceps are small muscles; they don’t require much stimulation to grow.

Cables are a good way of jumpstarting growth because they generate constant tension. Having been stimulated from previous workouts, arms will respond better to a low volume, high rep program.

Here are the 6 best cable exercises to build your arms:

1. Rope Pushdown – With your knuckles facing out, the emphasis is on the lateral head of the triceps. Rope Pushdowns is a good lead-off exercise because it places less stress on the elbows and provides a safe warm up.

2. Cable Tricep Extension – This exercise hits the long head of the triceps which is responsible for its size. You can perform this exercise lying down, seated or standing up.

3. Reverse Grip Tricep Pushdown – The medial head of the triceps is difficult to hit. Reverse Grip Triceps Pushdowns is the best exercise to target the medial head and rounds out your triceps workout.

4. Cable Bicep Curls – This is a good exercise for building your biceps because it hits both heads and allows you to handle the most weight.

5. Incline Cable Curl – Incline Cable Curl places your arms behind the body and creates a powerful stretch on the long head of the biceps. This is the best exercise for building a high “biceps peak”.

6. Cable Hammer Curl – You cannot complete a good set of arms with weak forearms. The Cable Hammer Curl targets the brachioradialis muscles which are found on the top of the upper forearm and right below the lower biceps.

Sample Arm Workout


If you think your arms are lagging behind or underdeveloped, you can set aside a workout for them. Use a weight that will allow you to complete all the reps in strict form. You should rest only 1 minute between sets and 2 minutes between these arm exercises.

1. Rope Pushdowns – 2 sets x 15 reps
2. Cable Tricep Extension (Standing) – 3 sets x 10 reps
3. Reverse Grip Pushdowns – 2 sets x 10 reps
4. Cable Biceps Curl – 3 sets x 10 reps
5. Incline Cable Curl – 2 sets x 10 reps
6. Cable Hammer Curl – 2 sets x 10 reps

It would be best to train them after legs so they will be fresh and well- rested. You can also split the workouts with biceps after training back and triceps after chest.

Saturday 18 March 2017

Strength Training Exercises For Superman Strength

Strength Training Exercises


The best exercises for strength training must fulfil the following criteria:
1. It must recruit the highest amount of muscle fibres.
2. It must involve the major multi-joint areas in the body. These include the hips, the legs, the shoulder girdle and the back.
3. It must be functional; meaning the exercise can be customised to support a wide variety of physical activity.

Thus, the best strength training exercises will allow you to lift the most amount of weight by putting your body in correct biomechanical positions that recruit the highest amount of muscle fibres.

Studies have consistently shown that the best strength training exercises are the following:

1. Squats

Squats target the largest muscles in your lower body: quadriceps, gluteus muscles, hamstrings and calves. It also engages the entire core section to stabilise your upper body and support the lower back.
Squats have been identified as the best exercise to keep your body in a constant muscle building environment. This is because it has been found to generate the highest amount of oxygen in your blood.

2. Bench Press

The Bench Press is the most popular exercise for building the entire chest. But it doesn’t stop there. With proper technique, the Bench Press will develop your shoulders, triceps and lat muscles.
The core is actively engaged in the Bench Press because you have to stabilise your upper body by tightening the abdominals and anchoring your legs on the floor. In fact more advanced techniques will even develop your legs in the Bench Press!

3. Deadlift

The Deadlift is a total body exercise. While the Deadlift primarily works the large muscles of the back from top to bottom, it also hits the legs, glutes, hamstrings, rear shoulders, forearms, traps and the biceps. The Deadlift also recruits the abdominal muscles to stabilise the lower back.
The Deadlift is particularly challenging because you are literally starting the exercise from a dead stop. It does not have the advantage of the “Kinetic Chain” such as the Squat and the Bench Press where forces are already applied to the bar upon descent.

4. Overhead Press

The shoulder is a ball and socket joint which makes it vulnerable to injury. This is why you should not lift heavy when doing dumbbell lateral exercises.

However the Overhead Press allows you to apply heavier resistance on the shoulders by utilising the shoulder girdle, arms, upper back and the core section to help you press a loaded barbell straight up.
The Overhead Press works the entire shoulder area but with special emphasis on the anterior head of the deltoids. It also hits the upper chest, upper back, traps, triceps and the abdominals which have to remain tight throughout the exercise. 

These strength training exercises are basic and functional. You use these muscles in everyday life and these exercises can be applied to different activities.

They are also effective because there are varieties that will allow you to overload and overcome strength plateaus.


Wednesday 8 March 2017

Exercises For Toning Up

Toning Exercises


Body parts which women target for toning are the areas where they tend to deposit more body fat.

These problem areas are as follows:

• Lower/Upper Back
• Thighs
• Knees
• Buttocks
• Hamstrings
• Back Of The Arm
• Below The Navel
• Hips

Women carry more body fat than men by nature so have to often work that little bit harder to lose body fat.

If you want to tone the above areas, you have to choose exercises which specifically target these muscles and require full range of motion.

Here is a list of the best toning exercises for each area and the specific muscles they develop:

1. Squats
• Thighs
• Buttocks
• Hamstrings
• Hips
• Lower Back
• Abs

2. Romanian Deadlift
• Lower Back
• Hamstrings
• Buttocks
• Hips
• Upper Back
• Abs
• Shoulders

3. Dumbbell Lunges
• Thighs
• Buttocks
• Hamstrings
• Calves
• Abs

4.  Leg Press
• Thighs
• Hamstrings
• Buttocks
• Calves

5. Bench Press
• Middle Chest
• Front Shoulders
• Triceps

6. Incline Dumbbell Bench Press
• Upper Chest
• Front Shoulders
• Triceps

7. Face Pulls
• Rear Shoulders
• Upper Back
• Biceps

8. Machine Lat Pull
• Upper Back
• Rear Shoulders
• Biceps

9. Seated Row
• Middle Back
• Rear Shoulders
• Lateral Shoulders
• Biceps

10. Seated Dumbbell Press
• Lateral Shoulders
• Upper Back
• Triceps

11. Tricep Press
• Triceps
• Front Shoulders

12. Alternating Dumbbell Curl
• Biceps
• Forearms
• Front Shoulders

13. Glute Ham Raise
• Lower Back
• Hamstrings
• Buttocks

14. Barbell Hip Thrust
• Hips
• Buttocks
• Hamstrings

15. Plate Twist
• Abs
• Hips
• Lower Back

16. Leg Raises
• Abs
• Lower Back

17. Plank Hold
• Abs
• Hips
• Lower Back
• Shoulders

You can select exercises from this list and group them into upper body and lower body days. Ideally you should workout 4 days a week for best results.

Here is a sample workout schedule:

Monday – Lower Body
1. Squats
2. Dumbbell Lunges
3. Glute Ham Raise
4. Plate Twist
5. Plank Hold

Tuesday – Upper Body
1. Machine Lat Pull
2. Incline Dumbbell Press
3. Seated Dumbbell Press
4. Tricep Press
5. Leg Raises

Wednesday – Rest or Cardio

Thursday – Lower Body
1. Romanian Deadlift
2. 45 Degree Leg Press
3. Barbell Hip Thrust
4. Plate Twist
5. Plank Hold

Friday – Rest or Cardio

Saturday – Upper Body
1. Bench Press
2. Seated Row
3. Face Pulls
4. Alternating Dumbbell Curls
5. Plank Hold

Sunday - Rest

Perform 3 sets of 8 to 12 reps per free weight and machine exercise with 2 minutes rest between sets. Always observe good form and precise technique.

For core exercises, perform 3 sets of 10 to 15 reps except for the Plank Hold where you should do 5 sets of 10 second planks. Your rest period for the abdominal exercises should be 90 seconds between sets.

With consistency, dedication and patience you could have the toned body you’ve always dreamed about!



Tuesday 28 February 2017

Muscle Building Exercises To Bulk Up

Muscle Building Exercises


If you want to build muscle, you must train for strength. That should be an inarguable fact. Yet, so many people continue to lift weights for “definition”, “toning” or “to firm up”. All of those goals mean only one thing: Build Muscle.

In order to build muscle you must stimulate its growth through progressive resistance work. Any type of resistance that you apply to a muscle will activate the fibres to accommodate the amount of load you place upon it. Thus, you can build muscle with any type of exercise.

However, the best exercises to build muscle are the ones that produce the greatest strength output. These are basic, compound exercises which recruit different muscle groups to execute the lift.

The more muscle fibres you use, the more weight you can lift and the stronger you will get. A stronger muscle is a bigger muscle.

These are the best muscle building exercises per body part:

1. Legs:

• Squats – Back Squat, Front Squat, Hack Squat
• Leg Press
• Romanian Deadlift
• Barbell Calf Raise

2. Back:

• Deadlift – Conventional, Sumo Deadlift, Rack
• Barbell Row
• T-Bar Row
• Pull Ups

3. Chest:

• Bench Press – Flat, Incline Bench Press, Decline Bench Press
• Dumbbell Bench Press – Flat, Incline Dumbbell Press
• Dips

4. Shoulders:

• Military Press
• Push Press
• Power Clean
• Seated Dumbbell Press

5. Arms:

• Close Grip Bench Press
• Lying Tricep Extension
• Barbell Curl
• Hammer Curls

The key to getting stronger is to progressively increase the amount of resistance or load being lifted. These exercises are the lifts that will allow you to move the greatest amount of weight.

But of these exercises, the cornerstones of every muscle building program should be:
• Squats
• Bench Press
• Deadlift
• Military Press

The people you see doing isolation exercise such as Leg Extensions, Cable Cross Overs, Lat Pulldowns and Side Laterals will not get bigger or stronger than those training on the four core lifts.

Isolation exercises focus only on specific muscle groups and will not allow you to lift progressively heavier and maintain good form.

Training the four core lifts is very challenging but it will allow you to keep your newly found muscle mass longer. This is because even your bones, muscle fibres, tendons and supporting ligaments will get stronger.

Wednesday 22 February 2017

Exercise For Weight Loss

Weight Loss Exercises


If you’ve been on the heavy side for a long time and are starting to feel its toll on your body and health, then your decision to exercise for weight loss is a welcome one.

The benefits of losing weight can be felt almost immediately. You can breathe easier, sleep better, move more comfortably and your overall disposition becomes more positive.

The best approach to exercise for weight loss is to do resistance training and cardio.

Resistance Training

Resistance Training helps you build muscle and develop better mobility, agility and flexibility. As you build more muscle, your body starts to burn more calories. One kilo of muscle tissue burns 14.3 calories per hour while one kilo of fat tissue burns only 2.64 calories per hour!

The best exercises for weight loss are as follows:
1. Squats
2. Bench Press
3. Deadlift
4. Overhead Press
5. Bodyweight Lunges
6. Incline Dumbbell Press
7. Bent Over Row
8. Assisted Pull Ups
9. Assisted Dips
10. Plank

The first 4 exercises are compound exercises and recruit the largest muscle groups in the body. Lunges, Incline Dumbbell Press and Barbell Rows are isolation type exercises which will require more balance, stability and thus utilise other muscle fibres.

Assisted Pull Ups and Dips will improve functionality. As you gain strength and lose weight, you will be able to do these bodyweight exercises without assistance.

The Plank is the safest abdominal exercise you can do. It will strengthen your lower back, hips and shoulder girdle.

The recommended set and rep ranges are as follows:

• Compound Exercises - 4 sets x 8-10 reps
• Isolation Exercises – 3 sets x 10-12 reps
• Assisted Exercises – 2 sets x 12-15 reps

Cardio

Cardio helps strengthen your heart, removes toxins from your body, improves blood circulation and regulates blood glucose levels. If you are overweight, medium to long distance running should be out of the question for the time being.

High Intensity Interval Training or HIIT burns more body fat and builds more muscle.

Here are HIIT routines you can do to lose weight:

1. Elliptical Machine HIIT

Warm Up: 5 minutes at 50-60 rpm
Intervals:  10 intervals - 30 seconds at 75 to 95 rpm + 30 seconds at 50 rpm
Warm Down: 5 minutes at 40-50 rpm

2. Bodyweight HIIT

Warm Up: Jumping Jacks- 5 sets x 1 minute
Intervals:  4-8 Intervals; 2 minutes rest between intervals
Air Squat x 10 reps
Push Ups x 10 reps
Mountain Climbers x 10 reps
Bird Dog x 10 reps
Turkish Get Up x 10 reps; bodyweight only

Another good cardio option is swimming which is effective and easy on the joints.

In combination with a healthy eating plan, you should be on your way to a fitter, healthier and lighter you in no time at all!

Tuesday 21 February 2017

What Are The Best Exercises For Beginners?

Best Exercises For Beginners


When it comes to exercise, any type of physical activity that gets your heart pumping, sweat rolling and muscles flexing should be good for you. But exercises are not created equal.

There are some exercises that are better than others and should be part of your workout rotation.

The gym isn’t the only place you can do your exercises. You can do them at the park, your home or the office.

When equipment isn’t available, here are some of the best exercises you do:

1. Walking – 1 hour of walking can burn as much calories as a 30 minute jog. But it’s easier on your knees and lower back.

2. Sprints – One of the most effective ways to burn body fat and tone muscles in your thighs, glutes and hamstrings.

3. Push Ups – Add inches to your chest, shoulders and arms with this military standard.

4. Pull Ups – One of the most challenging bodyweight exercises that will build your lat muscles, arms and shoulders.

5. Dips – Another military special that will develop your chest, arms and shoulders.

6. Air Squats – Squats of any type will tone your thighs, gluteus muscles, hamstrings and improve your conditioning level.

7. Lunges – A great way to tone your thighs, hamstrings, glutes and calf muscles while developing stability and balance.

8. Plank – The safest way to build your core section, the Plank also works your upper body, glutes and thighs.

The gym provides you with several pieces of equipment. You have your choice of free weights, machines, kettlebells, medicine balls, Swiss balls or resistance bands.

Here is a short list of the best exercises you can do at the gym that will consistently produce good results:

1. Squats – The best exercise for complete leg development. The Squat also strengthens your core section.

2. Bench Press – The chest has long been viewed as a symbol of power. If you want a powerful looking chest, this is the best exercise to get it done.

3. Deadlift – Although the Deadlift is known as a back exercise, it works every body part and is widely recognised as the true measure of strength.

4. Overhead Press – Well rounded, toned shoulders look good in clothes. The Overhead Press will get you superhero shoulders faster than a speeding bullet.

5. Power Clean – If you want to improve your power, speed and agility, the Power Clean is the best exercise you can do.

6. Glute Ham Raise – The buttocks are a common problem area for men and women. Include Glute Ham Raise with the Squat to build a well-shaped and toned behind.

7. Russian Twist – In 2014, Russian Twist was the most searched exercise. It remains popular as it helps tighten, tone and firm up your midsection to get those washboard abs!

8. Turkish Get Up – This kettlebell favourite is frequently cited as the most important exercise trainers are NOT doing. Turkish Get Up hits your core and develops balance, stability and flexibility.

There are other great exercises you can do at the gym, the park or your home. Here are some great into articles with valuable tips and exercises for beginners.

Your choice of exercise should depend on your fitness goals. The most important thing is to get some physical activity as often as you can.

And remember to do warm up exercises before you begin to help avoid injury.


Sunday 19 February 2017

5 Exercises For Lower Back Strength

Lower Back Strength Exercises


Lower back pain can be debilitating. It can affect how we conduct our daily lives. Even the simple acts of walking, getting off a chair or out of bed can be very difficult.

According to the Australian Institute of Health and Wellness (AIHW), lower back pain afflicts 16% of the total population of Australia. Every year, lower back pain has cost Australians $1 Billion in terms of treatments and $8 Billion in productivity losses.

While the Australian government continues to look for new and effective treatments, exercise remains the cornerstone for reducing the incidence of lower back pain.

Why The Lower Back Is Vulnerable


The spine runs through the length of your back all the way up to the skull. Its primary function is to bend and twist which means your spine has to be flexible. The spine has to be kept stable in order to maintain an upright position.

A chain of bones called vertebrae protect the spine. Within each vertebra is a disk made of a jelly-like substance which acts as a cushion or shock absorber to the spine.

These disks are exposed to compression forces every time we sit, bend or twist. It is estimated that stress forces totaling close to 1,000 kilos are applied on the lower back every day.

How To Strengthen Your Lower Back


The most effective way to prevent lower back pain is through exercise. The back is made up of a large network of muscles from top to bottom that support the spine. The powerful gluteus and hamstring muscles also help the back muscles absorb and distribute compression forces away from the lumbar area.

The best exercises to strengthen your lower back are those that target the muscles in the following areas:

• Lumbar Region
• Trapezius
• Rear Deltoid Complex
• Trunk Area
• Gluteus and Lower Leg

These areas comprise your posterior chain. The exercises you choose should allow the following:

• Increase Resistance
• Enhance Mobility
• Improve Flexibility

The Deadlift has long been regarded as the best overall exercise for strengthening the lower back. However in this article, we included other exercises you can consider to strengthen the lower back.

This way, if you are already experiencing some pain and discomfort sitting down, you would have safer alternatives to include in your workout.

1. Rack Pulls


Rack Pulls is a variation of the Deadlift whereby you are working from an Effective Range of Motion (ERM) rather than the Full Range of Motion (FRM). In a Deadlift, the lower back strongly comes into play when the bar is at a level 8cm below your knees. This is where hip drive begins. Make sure to set the pins in the Power Rack at that level when setting up for Rack Pulls. This exercise also hits the traps, rear shoulders and requires strong and stable hips.

Recommended Volume: 5 sets x 5 reps

2. Romanian Deadlift


Romanian Deadlift emphasizes the lower back, gluteus and hamstring muscles. You should not go heavy on this exercise. The key is to perform reps in perfect form and under a controlled pace. Do not hyperextend your back at the top of Romanian Deadlift.

Recommended Volume: 3 sets x 10 reps

3. Barbell Hip Thrust


When you sit behind a computer screen for several hours a day, you are applying compression forces on your spine. Having strong hips is important to help distribute these forces away from your lower back. Barbell Hip Thrust is the best way to focus directly on developing hip strength, mobility and flexibility. Getting a good stretch at the bottom and a tight contraction at the top are keys to maximizing the benefits of Barbell Hip Thrust.

Recommended Volume: 3 sets x 5 reps

4. Trap Bar Squat


The use of the Trap Bar allows you to maintain a strong back position whereby the hips are higher than the knees. This position allows you to initiate the exercise with your legs instead of the lower back. It is safer for the lower back because you are pulling from the side and not in front as you would with the conventional Deadlift. Trap Bar Squat is great for strengthening the hips, glutes, hamstring, thighs and the abdominal muscles.

Recommended Volume: 4 sets x 10 reps

5. Dumbbell Swing


Dumbbell Swing uses hip drive to propel the dumbbell forward and up toward the shoulder area. This exercise strengthens the hip flexors, lower back, hamstrings, glutes, abs and the upper back. Dumbbell Swing is a great way to activate the hips and the muscles surrounding the lumbar area before doing any back exercise.

Recommended Volume: 2 sets x 15 reps

Rack Pulls and Romanian Deadlift should be performed only once per week but not in the same workout. A good approach would be to group these exercises into different workouts every week. 

For example, Rack Pulls, Barbell Hip Thrust and Dumbbell Swing can be done in one workout and Trap Bar Squat, Romanian Deadlift and Dumbbell Swing in another workout, possibly during Leg Day.

Lastly, always remember to do static stretching after training your lower back. Improving flexibility and range of motion are also important in ensuring lower back health.



Tuesday 14 February 2017

Improve Back Strength With These 5 Exercises

Back Exercises For Strength


We all have our favourite body parts to train. You may spend 2 hours training your chest while another may put the same amount of time on his arms.

But whether its chest or arms, there should be no argument on which body part you must absolutely train without fail.

The Back.

The erector spinae runs the entire length of the back all the way to your skull. Its function is to extend the head and spine. The back is composed of a large network of muscles that support the erector spinae.

These muscles have to be regularly exercised to maintain strength as the lower back is subject to compression forces on a daily basis.

The best exercises to improve back strength are those which also recruit the muscles from the legs, hips and abs. These are called compound exercises which have been proven to be highly effective in building strength.

But you should also include exercises that target more specific muscles in the back to overcome strength imbalances.

If you want to improve back strength, include these 5 exercises in your workout routine:

1. Deadlift

The Deadlift hits every muscle in your back from top to bottom. It also recruits muscle fibres from your legs, hips, abs, shoulders and arms. The Deadlift is a basic, functional exercise but is also regarded as the purest test of strength. You are literally picking up dead weight from the floor. With correct form and technique, the Deadlift will increase overall strength, improve hip flexibility and tighten your core section.

Recommended Volume: 5 sets x 5 reps

2. Bent Over Row

Bent Over Row primarily targets your middle and upper back but you need to keep your core tight to maintain the proper 70 degree position. When doing Bent Over Row remember to protract your shoulders at the bottom to get a fuller range of motion. You should also pull the scapulae at the top for a stronger contraction and to hit the smaller muscles.

Recommended Volume: 4 sets x 8 reps

3. Face Pulls

If you like to perform pressing exercises, you should target the rhomboids, supraspinatus and infraspinatus. These are small muscles located in your upper back that have to be exercised to overcome strength imbalances. Sloping shoulders is a sign of strength imbalance and this will put more compression forces on your lower back. An isolation exercise such as Face Pulls is effective in building these muscles and your posterior deltoids. Face Pulls are a top finishing exercise as part of a shoulder workout.

Recommended Volume: 3 sets x 10 reps

4. Back Extensions

Back Extensions is a bodyweight exercise that develops flexibility and mobility in the lower back, hamstrings and glutes. You can add weight as you get stronger but always focus on getting a good stretch at the bottom and a tight contraction at the top. Back Extensions can be used as a dynamic stretching exercise before doing Squats, Deadlift and Shoulder Press.

Recommended Volume: 2 sets x 20 reps

5. Farmers Carry

It may look as simple as carrying 2 heavy suit cases in the airport but Farmers Carry can help you overcome lower back and core weakness in as little as 6 weeks. When performing Farmers Carry, the abs and the back must work in tandem to maintain torso stability. You have to keep your core tight to accommodate compression forces on the lumbar area. Farmers Carry also strengthens your hips, legs, calves, forearms, traps and upper back.

Recommended Volume: 3 sets x 30m

Legendary strength trainer and fitness innovator Louie Simmons once said, “A weak back is a weak body.” If your back gives out, you will not be able to do much of anything else.

Walking becomes a painful experience. Sitting causes discomfort. Sleeping is difficult.
Make your life easier by taking good care of your back.