Author Archives: admin

Romanian Deadlift

If you want one of the best back workouts of your entire life, then consider the Romanian deadlift. This variation of the classic exercise is perfect for those who have a healthy back and want to improve it, particularly the lower back. However, those with a history of back problems or a potential for injury should avoid the Romanian deadlift, because it puts a greater strain on the lower back than if you were doing a regular deadlift. If you want to try out this terrific exercise here is what you need to know.

 

The Regular Deadlift

There are a few different ways that you can do a regular deadlift, but the standard is walking to the bar, bending down and grabbing it with your hands about shoulder width and then squatting down until your shins touch the metal. Straighten your back and then pull, making sure that you are paying attention to your form and to your breathing.

 

The Romanian Deadlift

The technique of the Romanian deadlift is a little different than the regular one. You need to do down and up without bending your legs, like this:

romanian deadlift

Square your shoulders because rounded shoulders can result in injury on this particular exercise.

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How to Run Faster

Besides running itself, there are a few exercises that will help you become faster. Some of them are for a specific group of muscles – in the case of running we’re talking about your glutes, calves and rest of your legs. The other group is made up of stamina exercises which increase your ability to run faster and go farther by handicapping you.

sprinting

 

Muscle Group Exercises

So, the first type of exercises that you’ll want to start are pure lower body exercises that are intended to build the muscle in your legs and make them as strong as possible. The stronger your legs are the faster you are going to be able to run. Here are some of the muscle group exercises you should be doing:

Squats: This is a great exercise for improving your running speed because you are improving all of the muscles involved in that process. You want to stand with your feet lined up with your shoulders and then act like you are lowering yourself into a chair behind you. When you get to the point where you feel those muscles engage, do your reps. I recommend you do heavy weight low rep training to strengthen your muscles as much as possible with gaining unnecessary muscle, which would slow you down.

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What is the Strongest Muscle in the Body?

With over 600 muscles in the human body it’s tough to pick a favorite and even though there has been research conducted on muscles with very measurable results, it is still difficult to definitively say that one particular muscle is the strongest, because strength is measured several different ways. Even so, there are a few muscles that stand out. They are: the gluteus Maximus, the masseter muscle and the heart.

 

Meet the Masseter Muscle

The masseter muscle, you say? Are you confused? Most people have never heard of the masseter muscle, but it’s one that you use all day, every day. It qualifies as the strongest because of the potential force that it can exert on something else – like a cheeseburger. Does that hint help? masseter muscle

Yep, it’s in your face and it’s the muscles that help you chew your food and pretty much anything else that has to do with your jaw. The masseter muscle works your jaws and has the ability to exert a ridiculous amount of pressure on outside objects. It’s the same with any other mammal.

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Strongman Training

What is the best way to train like a strongman? Easy, just do the exercises that strongmen do in the arena. These events that have been designed to test men to the very brink of their potential aren’t just flashy crowd-pleasers; they are all actual exercises that will train your body the way you want it to be trained. So, let’s take a look at the things that strongmen do in competition and examine the muscle groups that they affect and how these competitive events can get you in the best shape of your life.

 

Backward Drag: The backwards drag is a popular strongman event where the competitor pulls a heavy object while walking backwards. This is a terrific workout because it adds size and strength to your quads in a way that little else does. This is also an exercise that you can probably design at home to practice.backward drag

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How to Gain Weight

For decades now we’ve had official standards that classified us into healthy weight, underweight, overweight and obese. You can even break those down further if you’d like. But the point is, once we became divided into those categories, everyone was obsessed with weight. Some men slimmed down to the point where they were actually underweight and women have gone crazy with the whole diet thing the last 10 years or so. There are lots of websites that will tell you how to lose weight, but here, we’re going to tell you how to gain weight – and more importantly – why you should.

how to gain weight

There are three different strategies that we’ll discuss for gaining weight the natural way. All of them are important. While our society is obsessed with being as thin and fit as possible, you shouldn’t be underweight. Find out what your ideal weight is and stay between the two numbers, don’t go too low or too high, or you’ll put yourself at risk for health problems. While it’s not as bad as being overweight, being underweight is actually bad for your health as well.

Better health isn’t the only reason people seek to gain weight though. Weight gaining is a frequent aim of people who wish to get stronger and Boxers/MMA fighters who want to fight in a higher weight class. Having a good BMI will lead to a better lifestyle and to more physical strength and it’s always nice to be stronger even if you’re not a boxer or a powerlifter. Now, let’s discuss the weight gain strategies.

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How to Increase Testosterone

Ever since the discovery and identification of hormones like testosterone and estrogen, the former has been associated with the “manly” man (think Bruce Willis in “Die Hard”) and the latter with the females. While you might not need to run barefoot through a Japanese office building to rescue hostages from a group of terrorists, you probably could use an increase in testosterone.how to increase testosterone

Like penis size, women say they don’t care about how much testosterone a guy has, but the research shows different. In studies, women were more apt to choose men with features caused by increased testosterone like a deeper voice, or a more masculine face, particularly during ovulation. But we don’t need scientists to tell us that women prefer manlier men, right? If you want to improve those manly features, there are some ways that you can increase your testosterone naturally.

What is Testosterone?

Contrary to popular mythology, both males and females have testosterone, just as both sexes have estrogen. It’s all in the levels how feminine or masculine you look, sound and act. This hormone resides in the testes, ovaries and adrenal glands and it produces male characteristics like a deep voice, a masculine face or body, increased sperm count, increased muscle mass and much more. While you can theoretically have too much testosterone, or “T”, most men could use a little more and there are surprising health benefits to increasing it like: elevated mood, improved circulation, increased BMR and more.

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Farmer’s Walk Exercise

The farmer’s walk is one of the best core strengthening exercises, and is usually one of the many challenges in the strongman competition. Like the deadlift it works several muscles at once but is much more effective for the legs since you are moving.

farmer's walk

How to do it properly

First you must prepare some weights. Dumbbells/barbells, buckets filled with sand or water or bags with heavy stuff in them are all good. The important thing is to have the same weight on both sides to keep balance.

Put the weights on your sides and grab them with a tight grip. Then just lift them up and walk to the targeted spot. The pace should be normal: not too quick but not too slow either. If you find it easy to do the farmer’s walk with the current weights then I recommend increasing the weight and/or distance rather than increasing your speed.

That’s pretty much it. It’s a very simple exercise to perform and the benefits are numerous.

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How to Get a Six Pack

Let me guess… you were wondering how to get a six pack without sit ups. Am I right? Trust me you’re not the only one who hates sit ups. I detest doing them as well and today I will be showing you not 1, not 2, but 11 alternatives.

First of all what’s your BMI? Generally people don’t have a six pack because they’re fat and/or have small abdominal muscles. If you fall in the former category then you should checkout this diet, but you don’t necessarily need to have a very low BMI for your abs to stand out. I’ve seen men with significant amounts of body fat who still had a six pack. This happens because their abdominal muscles are huge. If you follow a strict abdominal workout then you should be able to get a six pack even if you’re a little on the fatter side, so don’t obsess too much over weight loss. Building muscle is more important.

Now, performing different exercises will make the ab workout routine less boring for most people, so here’s a comprehensive list of abdominal exercises for you (in no particular order):

 

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Core Strengthening Exercises

The importance of core strength cannot be overstated. Speak to any fitness guru or professional sports coach and they will always refer to core strength as being a huge factor in strength building. First of all I should clear the misconception that core strength refers to the strength of the abdominal muscles. Abdominal strength is a part of it but core strength refers to the strength of your entire torso.

Now there are many different exercises that you can incorporate into a core training program. For some, these core exercises will be challenging enough on their own. For others, you may wish to consider incorporating weights into the exercise to make it harder. Let’s take a look at some of these core strengthening exercises in more detail.

 

Sit Ups

We might as well start with the most popular core strengthening exercise – the sit up. Sit ups are beneficial in working the abdominals and other stomach muscles, which are an important part of your core. With sit ups, try to focus on form rather than speed, and difficulty rather than quantity. If they are easy for you to perform then do them while holding some weight or while wearing a weighted vest. You can also do them upside down like this:

sit ups upside down

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How to Do a Muscle Up

The muscle up is probably the best calisthenics exercise in existence because it targets several parts of the upper body and works them intensely. Almost everyone can do a push up and a sit up but very few people can do a muscle up. In fact most untrained people have a hard time doing one pull up!

how to do a muscle up

Here’s a step by step guide on how to do a muscle up:

  • The muscle up is basically a pull up followed by a dip and the transition between those two is the most difficult part of the exercise. To make that transition easier some people hold the pull-up bar with their thumbs on the bar instead of around it. The grip will obviously be weaker like this but some say it helps them with the transition. Try that first and see how it goes.
  • People who can’t do the muscle up are usually either not strong enough or not using the correct technique (or both). Strength is the most important of the two though. In fact if your muscles are strong enough you will be able to do it regardless of how bad your technique is. The best way to train your body and get stronger for this exercise is to do the very same exercises involved in the muscle-up, namely the pull up and the dip. Ideally the dips should be performed on a pull up bar in front of you (as it’s done in a muscle up) instead of the usual dip bar with two bars on your sides. Some people use gymnastic rings but I prefer a bar. Train diligently and use a weighted vest or a weighted backpack to make your exercise more efficient.

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