Smart Ways to Get a Smoking Hot Body

Earlier we had discussed things that one should do for maximizing the benefits of strength training exercises. Today we will point out the stuffs you need to avoid while indulging in strength training routines. Read on to know more.



• Never avoid warming up when you are executing powerlifting or weight training routines. A proper warm-up session will prepare your body for the strenuous exercises and reduce the risk of injury. Before you begin your fitness program, walk for 10-15 minutes or execute any other aerobic exercises.

• It is advised not to rush through the strength training routine. Try to lift the weights in a controlled way. Executing the fitness program slowly will help you to isolate your targeted muscles and to avoid relying on momentum for lifting weights.

• Find ways to challenge your body. Don’t repeat the same type of exercises for a long period as this may lead to boredom and your body will fail to respond quickly. Create a fitness routine that incorporates different types of exercises so that working out remains a fun, fresh and challenging experience.

• Give importance to your body and listen to it. Ignore suggestions that say that you have to do certain number of sets or reps to get the perfect biceps. Avoid overdoing the strength training routines as this may lead to injury and won’t benefit you in anyway.

Remember that to fulfill your fitness goals, you must train smarter and work harder. A positive attitude can make a real difference!

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Get Rid of Flab with Strength Training Exercises

Weight training has become a popular fitness program for common people and professional athletes as well. When done correctly, weight training can help one to lose weight, increase strength and enhance the bone density. However, if you don’t follow the basic rules of this useful fitness program, you won’t be able to enjoy the benefits and may end up being injured. We provide some do’s of strength training.



• It is advised to start your fitness program with a weight that you can lift easily for 12-15 times. You can start increasing the weight once your strength enhances and you become more confident.

• To enjoy the benefits of strength training exercises, it is crucial to do all them in the right manner. If you fail to maintain the correct form, try reducing the number of repetitions or the weights. Ask for proper guidance from your fitness trainer.

• Many people tend to hold breath while lifting weights. This can lead to dangerous consequences such as sudden increase in blood pressure. The general rule is to exhale when you lift the weight and inhale as you put down the weight.

• Target all the major muscle group of the body such as legs, abs, back, shoulders. Work on the opposing muscles in a balanced manner, for example, the front muscles of the shoulder as well as the back muscles.

• Take adequate rest between the exercise sessions and don’t work on the same muscle groups for two consecutive days.

Remember that the more you perform strength training techniques correctly, the more you will benefit from this fitness program. In our next post, we will point out the don’ts of this exercise program.

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Grab Eyeballs with Well-Defined Shoulders

Many men dream about wide and shapely shoulders that can enhance their sex appeal few degrees higher. With the help of the following tips, you can make people go crazy over your new body.



• Executing military overhead presses can be one of the best ways you can build broad shoulders. To get the best results, combine this exercise routine with a barbell or dumbbell. Execute presses in a seated position and opt for weights that you can handle (atleast) for eight repetitions. Incorporating dumbbells and barbells in your exercise routine on alternate days will help you to shape up the shoulders.

• Upright rows are good exercises for the shoulders since they target the lateral head of the deltoid. They provide a nice, rounded shape to the shoulders, making them appear fuller.

• While doing this exercise, avoid bringing the weight higher than the shoulder levels. The reason is that it may place unwanted stress on the joints of the shoulder and this in turn, can lead to injury. For achieving the best results, try 10 repetitions per set and 2-3 sets per exercise.

•Shrugs are another exercise that can be considered by people who want to flaunt wide and shapely shoulders. You can execute shrugs by holding a barbell or a set of dumbbells in your hands and moving the shoulders in an upward direction. Once you are done with this exercise routine, stretch the neck to prevent injury and tightness. Opt for 12-15 repetitions per set and two sets per exercise.

With regular practice, the above-mentioned exercise routines will help you to fulfill your dream of flaunting defined shoulders. We wish you all the best!

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No Nonsense Muscle Building By Vince Del Monte - Is It Any Good?

The No Nonsense Muscle Building program by Vince Del Monte is probably one of the most popular muscle-building programs on the market in these days. In this review we will take a look at this program, learn what you will find inside and talk about the pros and cons of this product.

What Exactly Is It?

Made by Vince Del Monte, a personal trainer, nutrition expert and competitive fitness model, the No Nonsense Muscle Building product is a collection of different guides and tools that were created to help the user gain muscle mass in fast, natural and safe way.

In his program Vince Del Monte tries to cover the entire spectrum of muscle-building and in brief here are the main components of the No Nonsense program:

-The No-Nonsense Muscle Building Main EBook

-The Beginner-Intermediate 29 Week Program

-The Advanced 29 Week Max Power Workout Program

-Empowered Nutrition 84 Day Healthy Meal Plans

-The Insane Virtual Exercise Demonstrator

-The Metabolic Growth Calculator

-The Supplement Watch Files

-The Exclusive Unforgivable Sins Audio Expose

-The Instant 24/7 Fitness Coach

-The No Nonsense DVD

Now, to understand better what you can expect from Vince Del Monte's training system lets take a look at some of the pros and cons of this product.

The Pros And Cons

The Pros

Very Comprehensive Program For Long Lasting Results

Vince Del Monte's No Nonsense Muscle Building product is a very big collection of workout and fitness material that any muscle builder must have.

The good thing about this product is the fact that it's direct to the point and the methods described inside this program are all natural methods that gives the user long lasting results.

The Program's Private Member Zone

One thing that most of the people agree is that no guide or program is powerful enough alone without a community of supporting people that will keep you motivated and accountable to your goals.


Vince Del Monte learned it from his own experience and created the No Nonsense Private Member Zone.

When purchasing the complete program you will get free lifetime access to the member zone, where you can chat with others, access a complete area on fitness and nutrition, create a training journal, post pictures to get feedback from others and all the other things that will help you to achieve your goals.

Encourages Healthy Diet With Delicious Meal Plans

One important thing about Vince Del Monte's product is that his program encourages healthy diet and there is no need to starve yourself or something like that.

Vince talks a lot about the importance of nutrition in his program and this is the main reason that he includes five unique 84 day meal plans that you can choose from to make your own healthy and delicious food every day.

60 Days Of Full Money Back Guarantee

The No Nonsense Muscle Building program comes with full money back guarantee for 60 days and if for any reason you are not completely satisfied, you can get your money back.

The Cons

A Little Disorganized Sometimes

In some places the No Nonsense Muscle Building main eBook seems to be a little disorganized and I think that Vince Del Monte can make some little changes that will make his main eBook simpler to follow.

It's Not For Everyone

One thing you must know about the No Nonsense program is that it's definitely not an easy training program.

For most of the people who are about 30 years old or lower there shouldn't be any issue with Vince Del Monte's training program, however for older people and those of us who are sensitive to over training the program may be too hard.

I won't say that this program is not for those people, but if this is your situation you will need to be honest and to ask yourself if this program will be the best choice for you or not.

Can Be Found Only Online

The No Nonsense Muscle Building product is available only online, there is no in-store option.

The Bottom Line

Overall, there is no doubt that the No Nonsense program by Vince Del Monte is one of the most comprehensive muscle-building programs available today.

The volume of content inside this program is very impressive and really covers everything you need to achieve your goals in great detail.

However, one thing that you must remember about Vince Del Monte's program is that it is not any kind of "quick fix".

Getting in shape requires a lot of work and dedication on your part and if you are diagnosed with laziness and inconsistency then this muscle-building program is not for you.

I Hope that this review on No Nonsense Muscle Building by Vince Del Monte was helpful for you, all the best!

Source: http://EzineArticles.com/?expert=Michael_Levi

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Assault – The Preworkout Matrix MusclePharm

Assault is a clinically proven performance booster. It is a combination of various powerful and naturally occurring substances, which can enhance your strength-building routine and sports performance. It works synergistically to help your muscles to gain true increased energy at the cellular level; the result is dramatically improved sports performance.



Key ingredients of Assault:

Per serving of MusclePharm’s Assault offers 40,000mg of hardcore active ingredients. This power booster provides muscle-fueling and anti-fatigue formula to allow you to train longer and harder and lift more weights. It will also help to increase the anabolic environment; as a result, you will response faster to your weight training. In addition, MusclePharm’s Assault helps to recover faster, and increase oxygen saturation, blood flow, and energy output. The other advantages of this performance booster include improved mental focus without overstimulation, and increased nutrient delivery to working muscles.

The main ingredients of Assault are:

• 4G of Beta Alanine: It helps to increase your muscular contractility as well as supercharge endurance and crush fatigue.

• Creatine HCL: Assault includes the most powerful forms of Creatine i.e. Creatine HCL and Creapure. These ingredients offer strength, volume, and explosive power. Though licensed for use, Creatine HCl is patent pending.

• Suma Root: Many Russian athletes use this “Russian Secret” for years for achieving strength and muscle building. Suma Root is the secret weapon of MusclePharm’s Assault. It is a strength-and muscle-building herbal and serves as a natural performance-boosting component.

• Arginine: It helps to enhance cellular oxygenation, volumization, and nutrient delivery to the working muscles. Arginine helps in muscle recovery and growth.

• Citrulline Malate: This fuel aerobic energy provider maximizes muscular energy production, enhances strength-training performance, and delays the onset of muscular fatigue.

MusclePharm’s Assault also includes Con-Cret i.e. Concentrated Creatine, which is registered trademark product of ProMera Health, LLC.

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Bodybuilding Aids That Work - Whey Protein and Creatine

Bodybuilding aids have become the trend over the last two decades or so. Bodybuilding supplements as well as all supplements are exactly what they are called; supplements. There are many people out there that hear about a product and go straight out to buy it, take it for a few weeks and realize nothing happens.

There is no proven supplement that will do all of the work for you. Along with supplements, a healthy diet, regular exercise and weight training are the essentials to bodybuilding and achieving the body you desire.

If you ask any bodybuilder how many meals a day he or she should eat and the answer you will most likely get is 5-6 times a day. Eating six meals a day seems a lot because it is!

One solution to getting all of your protein is meal replacements. These can come in a powdered drink mix or even in a "protein" bar. Since there are many different types of protein, I am going to discuss whey protein, which is to be considered the best of all of them.

Whey protein is a protein that comes from milk. Whey protein builds muscles, protects the muscles and will enhance your performance. These supplements deliver a great amount of amino acids that bodybuilders need. Whey protein is easy to digest and is evenly distributed throughout the body when taken. There is essentially no fat contained.

Whey protein is the main ingredient of any weight gainer supplement. Weight gainers are high in carbohydrates, actually taste good and there are many different types you can buy. These should be taken up to three times a day, now only leaving you with three protein filled meals to cover on your own.

Bodybuilding supplements have many other purposes than to just give only nutrients and to replace a meal. Many of these are to be taken right before and after a rigorous workout. The reasoning for these types of powdered drinks is that some of the formula in the supplement can actually enhance blood flow, giving you the "pumped" feeling. Long after your workout, your muscles will still feel the blood pumping through their veins, continuously working.

Creatine Monohydrate is a top supplement for bodybuilding that creates the "pumped" feeling. Creatine is a nutrient found in our bodies that is naturally produced, yet not nearly enough for bodybuilders.

Creatine is necessary for the production of our body's energy unit, ATP (adenosine triphosphate). While storing extra creatine in your muscles, you will have much more strength and endurance for quick bursts of energy lasting from anywhere from 30 seconds to possibly 3 minutes. Creatine Monohydrate gives your muscles the extra boost you need during a workout for maximum growth.

Creatine in the form of a Creatine Monohydrate Supplement can be taken by a meal replacement powered drink and the body treats it as if it was naturally created. Considering the market for supplements today, all are packed with the highest nutrients and actually taste good! The results you can gain by taking a Creatine Monohydrate supplement are immediate. You will actually feel your muscles working hard, both during and after your workout!

The advantages of both whey protein and creatine are you will give your body the right amount of nutrients, amino acids, endurance and muscle energy for your intense workout. These two stacked together will produce excellent results along with your weight training.

Source: http://EzineArticles.com/?expert=Steve_A_Johnson

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How to Get Tight Glutes and Thighs

I hate to be the bearer of bad news but there is no way around it. If you want to have tight glutes and thighs you must exercise and eat right. Not only will you need to do cardio but you will also need to do some weight resistance training to really tighten up your glutes and thighs.

These are large muscle groups so they tend to require more effort and perceived exertion. People either love to work their legs or they hate it. Mental focus will be key to your success. Envision your goal and work for it.

My favorite all around glute and thigh exercise is the stationary lunge, difficult but effective. My second favorite is squats. Once you can do sets of 12 with just your body weight you will want to add dumbbells. Start with a 5lb dumbbell in each hand graduating as they become easier.

3 sets of 12 for each of the two exercises should be plenty. Do these exercise once or twice a week but no more.

To burn fat do 20-30 minutes of HIIT cardio 3 times a week. These two things, resistance training and cardio, will get you on the right track to tight glutes and thighs.

Some great "diet" advice would be:

1. Stay away from processed food

2. Avoid white bread

3. Eat potatoes sparingly

4. Limit carbs after 5pm

5. Get plenty of fiber

6. Drink 8-10 glasses of water a day

7. Make sure and get your protein (1 gram per lb of boby weight)

8. Don't skip breakfast

9. Get your sleep, strive for 8 hours a night

And remember, you can work your glutes and thighs to death but if your eating habits are bad you won't see the muscle your building underneath all the fat.

Source: http://EzineArticles.com/?expert=Samantha_Dotson

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Weight Lifting Exercises for Beginners

Strength training has a number of benefits, not the least of which is helping you lose weight and, of course, keeping your body strong. No matter what your goals are, strength training is an important part of your workout program.The aim of this workout is for beginners to get accustomed to performing a simple selection of biceps exercises. The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps. If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the benefits.

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Diet Tips for Building Chiseled Six-Pack Abs

Ask men which part of the body they would love to flaunt and most of them would say a strong, tight and ripped abdomen. A six-pack abs would be the perfect icing on cake for most people. To achieve six-pack abs, you must follow a healthy diet and indulge in strength training and cardiovascular exercises regularly.



Check out following tips regarding the healthy eating plan you should follow to get those ripped abs.

Tip 1-Avoid eating three large meals. Instead, opt for 5-6 smaller meals throughout the day. Your diet should have balanced proportions of fats, proteins and carbohydrates.

Tip 2-It is important to make your diet rich in proteins when you are aiming for six-pack abs. Consume lean meat, eggs and cottage cheese. These proteins will help you to build up the ab muscles and enhance your overall appearance.

Tip 3-Reduce your daily fat intake but do not cut it out of the diet plan completely. Eat good fats such as salmon, olive oil in moderate amounts.

Tip 4-Include healthy carbs such as brown rice, whole-wheat grains, fruits and vegetables in your diet plan. They will provide you with required energy, nutrition and yet have fewer calories. Stay away from pastas, noodles and sugar-rich foods. Satisfy your sugar cravings by munching an apple or any other fruit.

Tip 5-Drink loads of water (half a gallon every day) to ensure that you don’t suffer from dehydration. Don’t consume aerated or energy drinks because they are usually loaded with high calories.

These health tips will not only help you in building fabulous six-pack abs, but also enhance your overall lifestyle. In our subsequent blogs, we will provide tips with regarding how cardiovascular and strength-training exercises can help you to build the six-pack abs.

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Tips for Building Toned Muscles Fast

It is popularly believed that to build toned muscles quickly, you need to visit the gym more often and aim to lift more weights. For all of us who lead a busy life, this may be tough to implement. However, you don’t need to fret. We provide few simple tips for people who want to build muscles fast, but are unable to devote long hours at the gym.



Set Realistic Goals- Chalk out an exercise routine depending on your fitness goals. If you want to become big and gain weight, your exercise routine must be different from someone who wants to build lean muscle mass. Also, ensure that your fitness goals are realistic. Successful completion of the goals will provide you the confidence to achieve higher targets with renewed vigor.

Spice up Your Fitness Routine- Repeating the same exercise routine for a long stretch of time makes your body comfortable and it takes longer to respond. It is important to challenge your body consistently so that it is forced to react. You can spice up your fitness routine by incorporating simple changes such as executing more weight with lesser reps or more reps with lesser weight. You can perk up your strength training routine with fitness accessories such as exercise balls, dumbbells, bands etc.

Concentrate on Form- Most people find it difficult to focus on form while working out on any fitness equipment. However, it is crucial to remember that you won’t be deriving benefits from any kind of exercises if the arms and legs are not in the right position.

Add these little tweaks to your fitness routine and you will build toned muscles in no time! In our next post, we will provide some more useful tips.

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Maximize Your Fitness Potential with the Workout Schedule

It is the first month of the year and the perfect time for plan your fitness routine. Creating a workout schedule makes you feel motivated and can be said to be the first step for fulfilling your fitness goals. We provide few tips regarding how you can put together an ideal fitness routine.



Planning:

• Grab the weekly calendar and figure out how many days of the week you are ready to workout. Ideally, it is suggested to opt for weight training exercises for 2-3 days a week and aerobics for rest of the days. Keep aside one or two days for rest and allowing your body to heal.

• Carve out your workout schedule according to your fitness goals. Give more importance to weight training exercises if you want to build lean muscles. Alternatively, all those who are looking forward to some gentle, low-impact exercises can choose to walk for most days of the week.

Weight-training Exercises:

• It is recommended to set aside 45-60 minutes for weight lifting exercises. Avoid resting for more than sixty seconds between the sets.

• Opt for weight training exercises that work on all the major muscle groups. Perform different kinds of workouts so that you are never bored and are able to challenge the body on a consistent basis.

• You can split the workouts as you become more comfortable with the schedule. A good example would be to work on the triceps and chest on day 1, biceps and back on day 2 and targeting shoulders and legs on day 3.

• It is important to remember that growths of muscles are hampered if you do not allow them to rest for sufficient period. Allow every muscle group 1 or 2 days of rest between the exercise sessions.

It is important to give priority to one’s personal preferences and goals while chalking out the workout schedule. In our next blog post, we will provide tips with regard to cardiovascular exercises. Keep rocking!

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Tips to Achieve a Shapely Stomach

In this fitness crazy age, most of us would love to flaunt a chiseled and perfectly shaped abdomen. However, not many are aware of the tips that can help them to achieve a flat tummy. We provide few suggestions that can help you to get your dream look.



• The first step of flaunting a tight tummy is to opt for a healthy diet. Eat more of fresh fruits, vegetables and less of fried foods, chocolates. Consume a diet that includes the right proportions of basic nutrients such as fats, proteins and carbohydrates, along with vitamins and minerals.

• Avoid soft drinks at any cost. Instead, drink lots of water. You should consume at least 6-8 glasses of water every day. Water not only helps you to lose weight, but also aids in digestion.

• It is advised to eat 4-5 small meals throughout the day instead of 2-3 bigger meals. It not only prevents overeating, but also boosts the metabolic system and this in turn, burns more number of calories.

• Your exercise routine should include both aerobic (walking, jogging) and anaerobic exercises (such as weight training, powerlifting). Work out on those fitness equipments that specially target the upper part of the body. These may include The Dip/Ab/Push-Up, Mini Sit-Up. You can perform aerobic exercises for 30 minutes every day.

• To challenge your body and make the exercise routine fun, mix and match your workouts. Also, execute exercises that target the different areas of the abdomen. For example, crunches work on the upper part of the stomach, leg raises target the lower part and side bends can be done for shaping the obliques.

Achieving a flat stomach takes loads of patience, determination and will. However, if you can stick to the routine, you will surely receive loads of compliments and a body to flaunt.

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Rounding Off Squat Training in Westside Barbell Style

Earlier we have provided a brief overview of the squat training that is executed at Westside Barbell on day 2 (also known as the speed day). Today we will be discussing the correct methods for performing it and also provide information about reps and rest period.



• For performing box squats correctly, fix up the squat in a position, which is comparatively wider than the normal stance. Also, keep your feet pointed towards the forward direction.

• Next, arch the back region, pull the shoulder blades together and move the head into the bar. Afterwards move the knees apart and try to push your abdomen against the belt.

• Once you are done, lower yourself gently. Push back the hips and then bend the knees.

• Pause on the box squat for few seconds and start again.

• On the speed day, Westside Barbell recommends 8-12 sets of 2 repetitions. The rest period usually varies between 45-60 seconds between the sets.

• Once the box squat workout is over, exercisers are instructed to execute the same assistance groups (as on day 1). Special attention will be given on the weak areas.

• The total duration of these workouts should approximately take 1 hour. Research studies have proved that testosterone levels are on the rise during the first 20 minutes of the workout session. It has also been stated that the most crucial time of training lies between the first 20-50 minutes and afterwards, the testosterone levels start decreasing. It can be mentioned here that work sets are executed in Westside Barbell within the first 50 minutes.

This marks the end of squat training in Westside Barbell style. It is important to follow all these steps with whole-hearted dedication to achieve the results.

Stay healthy and have fun!

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Dynamic Effort Training with Westside Barbell

Earlier we provided a brief overview of day 1 of squat training at Westside Barbell. Today we will be discussing the dynamic effort method that is followed on day 2, i.e. on Friday. Dynamic effort method can be defined as lifting weights (sub-maximal) with the highest attainable speed. It can be recalled that the purpose of squat training on day 2 is to work on the neuromuscular system.



More information are provided below:

• In Westside Barbell, squat training on day 2 is performed with the help of box squats.

• Box squats are executed on a box that is 1 to 2 inches below parallel.

• The percentages of the weight of the squat are executed in a wave style for 4 weeks. Afterwards, they are repeated. An example will make the concept clearer. 1st week is 50 %, 2nd week 55 %, 3rd week 58 %, and 4th week 60 %.

• If you are using bands or chains, they must be used along with the weights. It is recommended to use weights because they help to develop accelerating and explosive strength and to execute the perfect form.

• It is important to perform each repetition with compensatory acceleration. Speed of the bar should be explosive and fast. For example, let us assume that you are doing squats with 800 pounds and the training weight is 400 pounds. The force that be applied to the bar must be 800 pounds of force.

• Westside Barbell prefers training with a light squat suit and flat sole shoes that include Converse Chuck Taylors, wrestling shoes.

Today we have discussed the major features of dynamic effort training. In our next blog, we will be providing information regarding how to perform squat training on day 2, repetitions and the rest periods.

Cheers!

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Spice Up Your Squat Training with Westside Barbell

In one of our earlier blog post, we discussed about Group 1 exercises that consist of deadlifts, squats and good mornings. Today we will discuss about other groups, which make up the day 1 of squat training exercise. Group 2 also known as the supplemental exercise and focuses on the athletes’ weaknesses. The following exercises are included in-Group 2-



Glute Ham Rise-It consists of working out using a special bench that is somewhat similar to the hyperextension bench. The only difference is that in case of Glute Ham Rise, the hamstrings and glutes initiate the movement.

Partial Dead lifts-This can be defined as arched back deadlifts, which must be executed in a ballistic style for high reps.

Pull Through-Position yourself away from the low pulley and bend down. Hold the pulley with the help of your legs and pull it up to the standing position.
It is important to mention here that the group 2 exercises should be executed with multiple sets of varied reps (more than 5 reps but less than 20).

Group 3- (Core accessory #1)-Group 3 exercises target lower back region of the body and in Westside Barbell, different variations are used with the help of a long or short strap. On light days, opt for 3 or 4 sets of 15-20 reps. A heavy day, on the other day, should consist of 4 or 5 sets of 6-8 reps.

Group 3-(Core accessory #2)-These exercises target the abdominal region and can consist of one or two of the following exercises.

Pull down ABS-Take help of a rope and hold the handle of the latte pull equipment. Pull it behind your head and execute the reverse deadlift.

Spread eagle sit ups-Lay down on the floor, spread out the legs and do the sit ups.

Group 4-It consists of reverse curls, lat work, dragging. They are performed to enhance the work capacity and train the stabilizing muscles.

In our next blog post, we will provide a sample of ideal workouts which done at Westside Barbell on day 1.

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Explore Squat Training With Westside Barbell

Squat training is a crucial aspect of powerlifting and there are many people who are interested in details about the squat training routine. In Westside Barbell, squat training is split up into two days-one on Monday and the other on Friday. Squat training on Monday aims to work on the muscular system with the aid of maximum effort strength training and on Friday, the purpose is to train the neuromuscular system. This is done with the help of the dynamic effort training.



Monday-Monday starts with any special exercise which could be either dead lift, squat or good mornings. Westside Barbell provides nearly 60 variations of all these exercises. This gym strongly believes that it is important to perform different types of exercises so that the body does not stop reacting to the grueling workouts. It must be provided with new stimuli (in the form of new workouts) regularly. We provide a brief overview of the different types of good mornings, squats and deadlifts that are being practiced at the Westside Barbell.

Good Mornings-

Regular good mornings-You can perform regular good mornings with either an arched or a round back.

Good Mornings off Pins-Place the bar on any selected pin (which can be of any height) and duck under it. Adjust it in the good morning position and pull the bar up to the standing position. Good Mornings off Pins can be performed with an arched or a rounded back.

Hanging Bar Good Mornings- Adjust the bar in the rack with help of the chains. Select the ideal height, duck under the bar and lift the bar to the standing position.

Deadlifts- For performing various types of deadlifts, Westside Barbell encourages the use of multiple stances, chains and bands.

Squats-For squat movements, Westside Barbell advocates the use of training devices such as belt squats, safety squat bar, front squat harness etc.

Monday workout consists of various types of exercises. Group 1 is known as the max effort exercise and it consists of the workouts (i.e. squats, deadlifts and good mornings) we mentioned above. We will provide more information about group 1 and other types of workouts in our next blog post.

Until then, have a blast!

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Westside Barbell Max Effort Bench

The max effort method is better than other common methods. It helps to improve intermuscular and intramuscular coordination, because the body will adapt to only the stimulus placed upon it. The max effort method produces the greatest strength gains. While it is not uncommon to suffer fatigue, high blood pressure at rest, anxiety, and depression from using this method, it is the most popular among top athletes and lifters.

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Reverse Hyper Roller - Westside Barbell

Westside Barbell reverse hyper roller featuring Louie Simmons and Laura Phelps.

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Westside Barbell Box Squat

Westside Barbell Box Squat featuring Louie Simmons and Laura Phelps.

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Significance of Recovery Methods Post Strength Training

Most fitness maniacs are aware of the fact that warming up before starting any strength training routine is essential. It prepares the body for the intensive workout sessions and prevents occurrence of injury such as muscle tear. However, many are ignorant about the fact that taking care of the body after the weight training sessions is equally important. Post-workout activities have a great impact on the muscles, and may determine how well the body reacts to the exercise. We provide few simple but essential post-workout tips.



• Opting for stretching exercises immediately after the strength training routine is essential to make the body flexible. In addition, it helps to enhance range of motions around the joints. This, in turn, improves the balance of the body and wards off various age-related injuries. Stretch the major muscle groups that have been used during the workout sessions.

• Once you are done with stretching the body, take rest. Remember that resting after a vigorous exercise session will help the body to recover at a natural pace.

• Taking a shower post-workout helps you to get rid of the sweat and stress. It makes you feel fresh and energetic. It is recommended to have a hot shower for few (2-3) minutes and a cold shower for 1 minute thereafter. The hot shower will make the blood vessels expand and the cold shower will help in their contraction. All these, in turn, will speed up the blood circulation.

• It is important to refuel the body after the workout sessions have depleted the energy levels. Opt for healthy foods such as fresh fruits, boiled eggs, an energy bar or shake, chicken or vegetable sandwiches after the exercise routine is over. Do not forget to drink sufficient water. You must have at least 2-3 cups of water after you have finished the fitness sessions.

It is important to remember that implementing these few tips can make a great difference to your fitness results and overall health. Setting aside 15 minutes for these recovery methods will help the body to reap benefits of your strenuous efforts.

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