Article # 224. Bicep Workout: How To Get Bigger Biceps With Bicep 21 Curls !

Bicep Workout: How To Get Bigger Biceps With Bicep 21 Curls !

Want to get Bigger Biceps? Want to get stronger biceps? Then Bicep 21's may be just the exercise you are looking for. Bicep 21's are basically bicep curls, but they are done in a different fashion. Traditional bicep curls, whether it be with dumbbells or barbells, usually involve doing a few sets of 10 repetitions. Bicep 21's on the other hand, involve 21 total reps in one set, but they are divided into partial reps. This hub will explain how Bicep 21's are performed.

How to do Bicep 21's

This exercise should preferably be done with an ez curl bar because it may be easier on your wrists. You can also use a barbell, but some lifters feel more comfortable using the ez curl bar. Dumbbells can be utilized as well, but this exercise is generally done with bars.

1.      First lift the bar half way up 7 times. (When elbows are approximately parallel to floor.)

2.      Then lift the bar from the middle to the top position of the curl 7 times.

3.      Finally, lift the bar to the very bottom extension to the top 7 times.

This is one set of bicep 21's. Perform 3-4 sets of these. Keep in mind that you will not be able to do as much weight like a normal set of bicep curls. For example, if you normally curl 85 lbs for 10 reps, then you may have to do 60 lbs for this exercise.

You should start feeling the burn on the last 7 repetitions, it will start to get very challenging. If you find the weight is too heavy to perform on all the repetitions, then lower the weight next time.

Bicep Curls 21's Good Form Check

Make sure that you do not do this exercise too fast because it takes tension off the biceps. Control the weight when lifting it up (positive), and when lowering it (negative). Your feet should be about shoulder width apart, but it does not have to be exact. Do what feels most comfortable for you. Also, do not lift the weight up so slowly that it takes you several minutes to finish one set. Weight lifting should be done explosively, just not so fast that it takes tension off the muscles. Your biceps should be burning. That will be one of the indicators that you have good form.

Cheat Bicep Curls

If you find the last few reps are hard to finish, you can cheat a little by thrusting the weight up, but be sure to focus on the negative! The negative is the portion of the lift where the weight is lowered down. This will isolate the biceps, even if you were not able to get the last couple reps up with good form. Just be careful as forcing the last few reps up may hurt lower back. If this occurs, do not perform the "cheating reps."

Breaking a Bicep Plateau

Bicep 21's are said to be a good exercise to break through plateaus. A plateau is where you get stuck lifting the same amount of weight each week. You may be able to lift more weight when going back to your normal routine. This exercise may not be good to perform every workout though. It is just a good exercise to shock the bicep muscles into growth.

Article # 215. Benefits of doing Chin ups

Benefits of Doing Chin-Ups

Chin-ups can be done anywhere there is a sturdy overhead bar such as a door molding, patio beams, tree branches and even a clothesline bar. They build upper body strength and help improve performance in sports that use the upper body such as tennis, mountain climbing, gymnastics and boxing. Chin-ups use gravity and body weight to improve endurance and strength and are a powerhouse exercise that uses simple training methods.

There are some great benefits to doing chin-ups. If you haven’t tried to do them, I suggest you try them and incorporate them into your routine.

Some of the benefits of chin-ups and pull ups are:

Balancing effect

Chin-ups will strengthen the back. Strengthening the muscles in your back will also have the effect of pulling your shoulders back and greatly improving your posture. Commonly the posture of people is compromised because of sitting too much, carrying extra weight in the chest area, carrying children or general imbalance from doing too much in the frontal plane. This slouchy posture not only looks bad but also causes shoulder problems like frozen shoulder. Increasing your strength in “pulling” movements will correct this imbalance and give you a great looking back!

Quiktrain core exercise

Since chin-ups involve so much effort doing few sets of chin-ups a week is enough to maintain a great deal of strength and tone of the upper body without a lot of time invested. It also keeps you in check about your body fat as carrying extra body fat will make it very difficult to complete this exercise. Once you get to this goal, you save a bunch of time on your workout by making it a staple and I promise, you will get better at it but it will never become easy. That is a Quiktrain exercise.

Multi-joint Movement

Chin-ups are a multi-joint movement that works more than one major muscle group. They challenge all the upper body muscles along with working the core muscles. Chin-ups use the latissimus dorsi, also called the lats, biceps, trapezius, deltoid, rhomboids and the core muscles. Working multiple muscle groups in one exercise is more efficient and reduces workout time. This is especially useful if you are limited on time or want to get a quick workout during the day.

Build Upper Body Strength

Chin-ups build upper body and core strength by pitting your body against gravity. The primary muscles worked are the back and biceps. The supporting muscles support and help aid the other muscles in the movement. Chin-ups use a pulling motion, which builds back and arm strength. The core muscles used are the rectus abdominus, these are the muscles that give you six-pack abs, the obliques and the transverse abdominus. Strong abdominals also strengthen and support the back muscles. Chin-ups are one of the base exercises used in off-season conditioning to build strength by the Georgia Bulldogs, according to Kyle Woody in an article published in the November 2008 issue of "Stack."

Simple Training & Versatility

Chin-ups are done using a simple pull-up motion. This movement is an extremely efficient upper body workout. A variety of chin-up variations can challenge your muscles in different ways. Using the one hand static hang will build stamina and strength. The chin-up bar side crunch targets the core muscles and uses static strength. One-arm chin-ups are done by holding the wrist of the hand gripping the bar. This variation uses more resistance, which is good for strength building.

Warm-up Exercise

Chin-ups are a good warm-up exercise before isolation movements. Chin-ups are a compound movement that engages all the muscles of the upper body. Performing one set of chin-ups before starting any isolation routine that involves muscles of the upper body will prepare the major muscles and the supporting muscles, according to the American College of Sports Medicine.

Article # 205. Tips for Barbell Row

Tips for Barbell Row

If you're a guy who wants to master perfect Barbell Row technique, this will be the most important article.

Here's why: almost everyone is dead wrong in how they do Barbell Rows. Most guys do Yates Rows, 50° shrugs with underhand grip named after the steroid bodybuilder Dorian Yates. And, guess what? Unlike Barbell Rows, Yates Rows don't train your back - only your traps - and can rip your biceps tendon apart.

You will have to do Barbell Rows with proper technique to gain upper-back strength and muscle.

Muscles Targeted

As a compound exercise using free weights, the bent-over row works many muscle groups. The main muscle group targeted is your back, the latissimus dorsi and rhomboids. Pulling the weight higher to your chest works your upper-back muscles, while pulling the weight closer to your waist works your mid-back muscles. Assisting muscles are your biceps, shoulders and forearms. Additionally, your legs and core -- the abdominal and lower back muscles -- contract to stabilize, or keep your body in place, while performing the exercise. Increased strength in these muscles improves your posture and spine stability, reducing the risk for lower-back injuries.

There is no doubt whatsoever that the Barbell Row technique that shown here is superior to every single other Row variation you'll ever see the curl monkeys do in your gym. In fact, Coach Glenn Pendlay MS USAW has done EMG studies comparing every single possible variation of Barbell Rows. Guess what he discovered?

Barbell Rows Done With The Bar Returning To
The Floor On Each Rep Strengthen Your Back, Lats And
Traps More Than Any Other Barbell Row Variation!

Here's what this means: you will strengthen your upper-back, lower-back, lats and traps with one single exercise if you do Barbell Rows that shown here. More: you'll not only build a muscular back by Rowing like this, your Bench Press will also skyrocket (because a strong upper-back is key to a big Bench).

Listen: the guys who say Yates Row are better are confused by broscience and muscle magazines. This Barbell Row technique is backed up by EMG studies, REAL science.

Here's how to do it: after studying Glenn Pendlay's description of this superior Barbell Row technique, I've come up with the seven most important tips to master perfect Barbell Row technique. Here are the 7 tips...

1. Row Each Rep From The Floor. Because you'll never train your upper-back fully if you let the bar hang in the air. Barbell Row like you Deadlift: with the bar starting and returning to the floor on each rep. The barbell should be above the middle of your feet when you start Rowing, same stance as on Deadlifts.

2. Grip The Bar Like You Bench Press. For maximum carry-over to your Bench Press, your Barbell Row should be the exact opposite movement. This means no underhand grip but both palms facing you, using the same grip width as when you Bench. Thumbs around the bar and squeeze it hard for maximum strength.

3. Pull With Your Elbows. This simple trick will help you use your upper-back maximally rather than turning your Rows into a biceps exercise. Pull your elbows towards the ceiling instead of merely pulling with your hands. If you don't "get" it, briefly Barbell Row using the thumbless grip to get the feeling for it.

4. Row Against Your Chest. If the bar doesn't hit your chest, it's like doing a partial Squat or half Bench: the rep isn't completed and you're not getting the most out of the exercise. So always Row the barbell against your chest. Where exactly? Same position as where you touch the bar on the Bench Press.

5. Keep Your Upper-back Parallel. Don't let yourself get carried away by your ego or you won't get the most out of Barbell Rows. Be strict: your upper-back should be doing all the work. If your Barbell Rows turn into 50° shrugs or you're cheating with your hips and knees, the weight is too heavy. Lower it.

6. Open Your Chest. It's - again - the same position as for the Bench Press: squeeze your shoulder-blades together at the top as hard as you can and open your chest up. Don't try to hold the weight at the top, that's all unnecessary nonsense because adding weight builds muscle. Simply pull the weight hard and fast against your chest, and then return it to the floor.

7. Keep Your Head Down. Do not try looking at the mirror in front of you in your gym, or you'll get neck pain. Don't look at your feet either otherwise your lower back can round and hurt. Simply look at the floor below you and tape yourself from the side you want to check your Barbell Row technique.

Article # 201. Benefits of Military Press

Benefits of Military Press

Done either by sitting or standing, the military press provides a good workout for using in developing the upper body. When effectively used, this exercise works the shoulder muscles, while benefiting the legs and abs, which are normally used for assisting to stabilize the body during lifting. Military press exercises can provide the following benefits.

1. Targets deltoid muscles

If you want to target the deltoid muscles present in the shoulders, then performing the military press frequently is the solution. Deltoid muscles are responsible for providing the roundness around the shoulder area. These muscles normally work to push the weight away from the body during the exercise.

2. Strengthens the triceps

The military press also benefits the triceps, specifically in the upward movement. The triceps muscles are worked to a huge extent. Triceps comprise of the lateral head, medial head and long head, which all work collectively so as to extend the arm at the elbow.

3. Stabilizes the spine

Several back muscles usually aid in the military phase exercise. This action works to stabilize the spine and also realign it where necessary. Some of the secondary muscles utilized in this particular lift include rhomboids and trapezius.

4. Prevents injuries

Provided you perform the military press using the correct form, you can easily avoid injuries. It is even better to mix this exercise with other kinds of shoulder workouts like bench press. This prevents injuries that may be caused from overworking a single area of your shoulders.

5. Strengthens the core

Most of the abdominal muscles are utilized in the military press for supporting the torso due the extra weight exerted by the barbell. Through firming up these abdominal muscles, the military press strengthens the core in general.

Performing the military press should be done under the supervision of a gym instructor. Such a person would provide the necessary assistance when you tire or lose your grasp.

How to Military Press Correctly For Wide Shoulders and a Strong Upperbody

The secret is to use your whole body. Just like in the hollow position, you have to tuck your pelvis forward and squeeze your glutes hard. The harder you can squeeze, the more force you can use from the ground, through your statically flexed quads, through the glutes and up towards the upper body and the bar itself.

When your whole body is rock solid from flexing, no force dissipates and you are instantly stronger, without gaining an ounce of muscle.
Note the tucked in pelvis and the torso shifting forward once the bar gets above head level. The key to the exercise is to keep the weight above your center of gravity – the middle of the foot.

Article # 186. The French press or Seated single dumbbell triceps

The French press or Seated single dumbbell triceps

The French press Seated single dumbbell triceps is a weight-training exercise that works the muscles of the back of the arm, otherwise known as the triceps. It can be performed from a standing, seated or supine position. Dumbbells, barbells or cable machines can be used. The French press is sometimes called the lying triceps extension.

Triceps

The triceps are the muscles in the back of the arm. They are responsible for elbow extension and work in opposition to the biceps, which are responsible for elbow flexion. The biceps are often stronger than the triceps, because they are used to lift objects against the force of gravity. This leads to a muscle imbalance, which can be corrected by the French press exercise.

Benefits

The French press is performed with the weight in line with or above the forehead. As such, it is similar to movements that are used in daily activities. For example, the triceps assist the muscles of the shoulders when lifting objects overhead and placing them on a shelf.
The French press exercise also strengthens the muscles that support the elbow, thereby serving as prevention against tennis elbow and other upper-body injuries.

The seated single dumbbell triceps extension is almost the same as the barbell extension except that you are using a dumbbell. The grip is a little different for this exercise since you are using the actual dumbbell plate as a grip.

I find this exercise to be a great finishing movement for my triceps routine. I suggest you start out with light weight in order to get a feel for this exercise.

Position for the seated dumbbell extension

1. Hold a single dumbbell behind your back while seated.

2. Hold the dumbbell with your upper arms as close to your ears as possible.

Execution of the seated dumbbell extension 

1. Raise and lower the weight, while keeping your upper arms vertical.

2. This is very important. If the dumbbells you are using are adjustable, make sure they are securely tighten, otherwise, you may be wearing the plates for a hat.

Warning

The French press is jokingly referred to as "the skull crusher." Its potential for injury is not a joke. The proximity of the weights to your head makes it easy to drop the weights on your nose or forehead. Be conservative with your weight load, and use a spotter when working with heavy weights.

Article # 185. Cardio versus Weight Training

Cardio versus Weight Training

If you were to propose the following situation to the average gym-goer, it would probably play down something like this.

"When you want to do lose fat you do what?"

"And, when you want to build muscle, what happens then?"

They would respond that when they want to lose fat, they start doing more cardio. When they want to build muscle, well naturally, they weight train. Seems to make sense. Cardio burns off calories; weight training makes you gain weight.

Is this really accurate though? Could weight training strictly be used for fat loss - with no cardio at all? You bet.

Falling for this common misconception is one of the biggest mistakes you could make and will not only hinder your progress, but will leave you not quite looking as you hoped.

Weight Training and Metabolic Increases for the Period Following

Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you're burning 70. While you may think, 'Big deal - 10 extra calories', when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half.

When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity.

With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, and this will depend upon the exact intensity and duration of the workout.

In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place.

Now, sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with.

Weight Training and Long-Term Metabolic Increases

The second factor to consider in the fat loss wars is long-term metabolic increases. While it's great to be burning more calories for 36 hours after the workout, that's not going to help you two weeks from now unless you are consistent with your workout program (which you should be anyway, but that's not the point we're trying to make here).

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.

Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.

To add to this point, it's critical that you are realistic with how much muscle mass you can build in a given period of time. Naturally, males will be able to generate between 1-2 pounds of pure muscle mass in a given month and females will get about half that, around 1/2 -1 pound total. Over time though, with consistent efforts this will dramatically make you much more resistant to weight gain as you grow older, making it extremely beneficial.

Weight Training and Total Body Reshaping

Moving on, another big benefit that weight training has over cardio training is that it will completely allow you to reshape your body. Cardio training generally will help you lose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle; therefore what you're left with is a smaller version of your current self.

When you are performing resistance training instead while following a hypo calorie diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body.

This lends for a much more attractive physique, which will give you a much better overall transformation than if you just lost weight doing cardio. If you've ever noticed someone who has lost a considerable amount of weight but still looks somewhat 'soft', that's usually why. They have lost some fat, but at the same rate, their muscles aren't overly toned, hence they don't give off the same type of appearance.

One thing that should be mentioned at this point is that many women will shy away from lifting weights, particularly going heavier with them (more than 5-10 pounds) simply because they believe that doing so causes them to develop rippling muscles that give off too masculine of a look.

This is an unfortunate misperception because the fact of the matter is that females do not have enough testosterone in their body to develop this degree of musculature naturally, plus in order to build that type of muscle even with testosterone present, a great deal of food must be provided (which is another thing that most women are not doing).

What lifting heavy weights will do though is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. As you can see, what most women fear is actually what they should be doing! So, make sure you're not making that mistake.

Weight Training and Hormonal Environment

Another difference between weight training and cardio training is the type of hormonal environment they promote. Weight training tends to put the body in an anabolic state and encourages muscle mass gain (if eating a higher calorie diet, which won't be the case when you're aiming for fat loss) or muscle maintenance (which is applicable here).

Cardio training, on the other hand, promotes higher levels of cortisol release, and this is the primary hormone that does encourage lean muscle mass loss, as well as fat accumulation around the abdominal region.

Because of this difference in hormone levels, that's another big reason why you should tend to sway yourself more towards weight training as a means to lose body fat compared with cardio.

Cardio and Calorie Burn

One issue you're more than likely thinking about is the different calorie burns during the actual workout - that's got to count for something, right?

That is correct. If you do a longer cardio session, you could burn somewhere in the neighborhood of 500-800 calories, depending on the exact length and intensity level. That is a fairly decent number and will definitely help with your fat loss goals.

Since you must burn off 3500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place.

But, keep in mind here again that you are going to have to keep doing those long cardio sessions. Time will likely become a big factor with this one, as well as boredom could start to play a role over time as well.

While the weight training session may not burn as many calories minute per minute during the actual workout (although that too can depend on how intense the weight lifting is), the overall calorie burning benefits you receive from it typically outweigh that of cardio. 

Cardio and Health Benefits

Finally, one point does have to go to cardio for health benefits. Obviously strength training will have health benefits as well, but cardio training will have a bigger influence on cardiovascular health.

             

So, while you likely shouldn't entirely eliminate cardio from your fat loss training program, you should be putting forth good effort towards weight training as well. Overlooking this form of exercise while playing the fat loss game is a big mistake that's going to hurt your progress.

Conclusion

It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. It's simply not as clear cut as that and often the biggest difference between fat loss and muscle building is more related to diet than anything.

Article # 184. The Difference between Body Building and Strength Training

The Difference between Body Building and Strength Training

The difference between body building and strength training is somewhat controversial, and definitely subjective. This hotly debated topic can be explained through concrete definitions, as well as simple observation.

1. Body Building: the developing of the body through exercise and diet, specifically for competitive physique exhibition. The second part of this statements is key, as it qualifies the purpose of monitoring one's diet and exercising for figure competition.

2. Strength Training: the use of weight resistance to tear, repair, and build muscles over time.

This definition states that the purpose of exercise in strength training is for improving overall health, and not for physique or any other type of competition.

Body Building

Body building incorporates strength training for the purpose of building muscle for show. This means creating and following a diet that contributes chiefly to muscle growth. Body builders focus on consuming the ideal ratios of the different macronutrients (particularly protein for muscle growth and recovery) in order to best accomplish their goals.

These fitness enthusiasts strive to achieve a body with little body fat and large, defined muscles to show at competitions. There is generally a somewhat concrete goal body builders strive for in terms of appearance.

Usually, heavy weight and lower repetitions are utilized in weight lifting for body building. This type of lifting yields the desired results more quickly than lower weight and higher repetitions, though this statement is widely debated.

Strength Training

Strength training is for those individuals who wish to improve their overall health and fitness levels. Strength training is proven to improve bone density, raise metabolism, contribute to heart health and fight obesity.

Those who strength train also strive to reduce body fat, but this is mainly to achieve optimum health. While many of these individuals also strength train for muscle tone and general improvement in physical appearance, it is different from body building because it is not for competition or show.

The exercise programs of people who strength train can vary widely. Some favor a similar approach to weight lifting as body builders, using heavy weights and lower repetitions. Others may stick to lower weights and higher reps. Variations in types of strength training (like circuit training) are also options.

In Conclusion

Both body building and strength training can vary in the approach to weight lifting. Either can utilize any form of strength training, like circuit training, supersets, plyometrics and many others. The only factor separating strength training from body building is the purpose of each. As a general rule, body builders tend to more carefully monitor their diet to achieve optimum physical results. 

Those who strength train are not required to look a certain way for competition, so they may not watch what they eat as much. However, this is most definitely not always true. Many fitness enthusiasts who are not body builders are aware of the importance of both diet and exercise for overall health.

Whether you're a body builder or an individual who cares for their overall health, it is important to track and monitor your workouts to guarantee the best results. Use Fitday to track your workouts, as it is a fantastic comprehensive (and free!) tool.

Article # 181. What Are the Benefits of Bench Presses?



Always enlist a spotter when performing bench presses.



What Are the Benefits of Bench Presses?

The bench press exercise activates a large number of muscle groups in the upper-half of your body. Such groups include your pecs, deltoids, your forearm muscles, hand muscles and your abdominals. Add the bench press to your workout to build your strength for push-ups, improve your power for sports performance and build bone density in your upper body. The American College of Sports Medicine encourages older adults to use multi-joint, free-weight exercises as a method of improving bone mass, muscular strength and muscular endurance.

Muscles Worked

 

The bench press works a variety of upper-body muscles, but its focus lies on the pectoralis major muscles of the chest. As such, the bench press -- when performd regularly -- lends thickness, muscle definition and strength to the chest area. As a compound exercise, bench presses also engage the deltoids and triceps as synergists, or muscles that help other muscles complete a movement. Additionally, this exercise also works the biceps, which serve as dynamic stabilizers by countering the force of the press. Finally, the bench press engages the rhomboids, rotator cuff and serratus anterior as secondary muscles.

Muscle, Bone and Joint Health

 

As a weight training exercise, the bench press helps your body increase muscle mass, which can in turn lead to a reduction of fat. Just as it strengthens the muscles, the bench press also has the capacity to strengthen the bones – weight training helps improve flexibility and increase bone density, according to the Mayo Clinic. Those who regularly train with weights are also less likely to develop osteoarthritis.

Other Benefits

 

The positive effects of bench presses don't end with the muscles and bones. In addition to increasing overall endurance, resistance training exercises such as the bench press lead to a reduction of “bad” cholesterol and an increase in “good” cholesterol levels, according to the American Council on Exercise. Regular weight training helps the body process sugar, leading to a reduced risk of diabetes.

Considerations

 

Despite its benefits, the flat bench press may place strain on scapulae, or shoulder blades, and the rotator cuff due to the bench's potential to limit shoulder movement, forcing over-exertion. This strain may lead to pain or inflammation and can limit muscular development. Practicing proper form – including keeping your feet firmly planted, maintaining a straight back and keeping your shoulders and glutes flat on the bench at all times – helps prevent these injuries. Seek the guidance of a certified trainer to learn proper form before incorporating the bench press into your regimen.

Article # 47. Top 5 Benefits of Anaerobic Exercise

Top 5 Benefits of Anaerobic Exercise

The benefits of anaerobic exercise are powerful, and anaerobic exercise needs to be a part of your fitness program
Anaerobic exercise is high intensity muscular activity that lasts for a short period of time.
Anaerobic means "without oxygen," so your body does not use oxygen to help produce energy when you exercise anaerobically like it does when you exercise 

aerobically.
Strength training (also known as weight lifting or weight training) and calisthenics (push-ups, pull-ups etc.) are examples of anaerobic exercise.
Strength training is the most effective type of anaerobic exercise. Here are the top five benefits of strength training:

1. Helps prevent health problems.

Strength training helps prevent cardiovascular disease, type 2 diabetes, low back pain, and arthritis. Even if you already suffer from one of these ailments, strength training can help alleviate the ailment. Strength training also strengthens your immune system.

2. Builds and maintains lean muscle mass.

The loss of lean muscle mass can begin as early as your mid-20s, and it results in a loss of strength, a slower metabolism, and decreased functional fitness. The loss of lean muscle mass is not the normal result of aging, it's primarily the result of a sedentary lifestyle. If you don't use your muscles they waste away. Strength training is the most effective way to build and maintain lean muscle mass and stay strong and functionally fit.

3. Increases bone strength and density.

Millions of people worldwide suffer from osteoporosis. Consuming dairy products and taking calcium supplements to increase bone strength and density is not enough. Bones need to be challenged by weight bearing exercise or they will become soft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise.

4. Reduces body fat.

Strength training is just as important as nutrition and aerobic exercise when it comes to losing body fat. Strength training builds and maintains lean muscle mass, and the more lean muscle mass you have the higher your metabolism will be. The higher your metabolism, the more calories your body burns to maintain itself and the more body fat you lose.

5. Reshapes the body and improves appearance.

Strength training is the most effective way to reshape your body and improve your appearance. Strength training can give you a bigger, more powerful body if you're a man, or a stronger, more toned body if you're a woman.
As you can see, the benefits of strength training are impressive. So make sure that strength training is a part of your fitness program.

Article # 35 The Great Benefits of Barbell Squats

Barbell squat - King of leg exercise 

The Great Benefits of Barbell Squats and Dumbbell Squats

Doing squats properly gives you the potential to pack on huge amounts of muscle mass onto your body. They are by far the most important leg exercise you can do, yet their benefits don't stop at the legs.

Many people regard squats as the single most effective exercise for muscle gain, because of the overall growth that results from doing them. Squats don't just pack muscle onto your legs, your entire upper body will benefit from them as well.

How will squats affect upper body? Well, since barbell squats (or dumbbell squats) requires a lot of strength and energy to perform due to their high level of difficulty, they force your body to release more amounts of vital anabolic hormones like testosterone and growth hormone. This enables you to pack muscle mass onto the whole of your upper body as well as your legs.

This means that by doing squats you will see an increase in strength all over your body. For example, including squats into your weekly routine will increase the amount of weight you can bench press almost instantly. Pretty useful if you ask me!

So why is it that so many people don't include squats in their workouts? Since they are such a difficult, uncomfortable and painful exercise to perform, people will do anything to avoid them.

There are a lot of reasons out there that stop people performing squats, but I really should call them myths because that's what they are. Excuses such as "they are dangerous to me knees" or "they are dangerous to the heart" are just that, excuses.

Squats are only dangerous when performed with improper form. So if you get the technique down right, then you're set for amazing muscle mass gains all over your body.

If you're not already squatting, why not start now. You'll be glad you did in a few weeks or so when you notice the great benefits from doing them.

Article # 30. Dumbbell Curl Advantages and instructions

Dumbbell Curl Advantages and instructions

1. Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.

2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps

 are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.

4. Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

The Dumbell curl is a great bicep exercise for hitting each bicep muscle individually. For years bodybuilders have been using the dumbell curl to develop long and strong bicep muscles. On this page we will dicuss some of the benefits of using the dumbell curl, some dumbell curl variations and dumbell curl tips.

Why use the dumbell curl? The dumbell curl good for isolating each bicep muscle. Generally speaking, a man is stronger on the side he writes with. For me it's the right as I am right handed. When doing barbell curls my left arm is "lazy" so we use to dumbell curl to ensure that both my bicep muscles are getting a full workout.