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These tips will give you super-fast results, whether you're a newbie, a regular, or a fanatic.   Tips for Beginners Whether you've been working out for two weeks or two decades, you're probably making mistakes that prevent you from getting optimal results. Here are some exercise dos and don'ts from top fitness pros. 1. Warm-Up The basic rule before starting any physical activity is to warm up. Warm up will increase the blood circulation in the body which will reduce all kinds of pains, injuries and other complications. Warming up the body will help the muscles to loose and you will be able to perform the exercises efficiently.  2. Work out every day Work out every day. That's right, seven straight. "It's important for beginners to form an exercise habit. Doing something daily, even if it's small, helps with consistency," says Liz Neporent, a New York City-based trainer and coauthor of The Fat-Free Truth. For the best results, don't overwhelm ...

Gain Bigger Muscles With Shorter Workouts – Intensity Boosting Techniques Bigger Muscles, Shorter Workouts I've been training for more than 20 years, and I'm pretty sure I've tried it all: high-volume body-part splits; high-intensity, low-volume splits; high-frequency training; low-frequency training; even total-body training. If I were forced to pick just one style of workouts to do for the rest of my life ... well, I'd be pissed! But once I got over it, I'd pick high-intensity, low-volume training with a body-part split. Nothing I've tried produces dense, granite-like muscle tissue quite like this system. I can't recall even a single training cycle in which I did this type of workout and didn't make incredible progress. In fact, the primary reason I deviate from it at all is boredom. On the one hand, saying that you get bored with a program in which you get stronger with each and every workout is about as weird as complaining about the monotony of slee...

Backs make bodybuilders, that’s a bit of an overstatement, but consider this, powerlifters, football players, and wrestlers may possess colossal legs, arms, and necks, but how many of them have attention-grabbing backs? Big backs mean big back workouts. There’s nothing more exciting than seeing someone with a beastly back doing a back workout. It’s motivational beyond belief. That’s why the following training video caught our eye. In the following video YouTuber Jeremy Ethier a certified NASM and FMS professional shows you the best Back Training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles. It’s essential that you not only choose the right exercises when performing a back workout for mass but also to perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back an...

Want to elevate your pushup game? Try this compound progression—a combination of exercises that targets the same muscle group with a few different moves. Each pushup variation in this progression will work your chest in a slightly different way. “You’ll have to fight through fatigue, but since you’re changing the challenge with each move, you can keep going,” says Andy Speer, creator of The Anarchy Workout—an intense new fitness DVD from Men’s Health that will help you melt fat in less than a month and a half. “This will help you squeeze in a lot of muscle-building work in a short period of time,” Speer says.  1. Clap Push-up Be sure to land with soft elbows after the clap! And, as always, a lot of core control is crucial to performing this push-up variation correctly. Don’t be afraid to start out on your knees or on an incline to get the hang of the timing. 2. Wide-arm press-ups Build a strong back and chest by placing your grip as wide as possible and performing reps. Adding addi...

We all want a good-looking physique. That being said, most of us train our arms and chest hard. But don't forget your shoulders. Broad shoulders fill out your clothes and make you look manly.   Here are some shoulder workouts for mass that I recommend for general fitness, not for athletes. (Training your shoulders frequently can take time away from exercises that actually improve athleticism.) ↚ Go heavy Working in the 8- to 12-rep range is generally the best way to add muscle mass to most body parts (the one exception being legs, which respond better to slightly higher reps). But I firmly believe that muscles, especially the deltoids, also need to be subjected to very heavy weight to grow to their potential—a weight at which you can do only 5-6 reps. Go ahead and do lateral raises in the 8-12 range (even 15-20), but I suggest doing overhead presses in the 5- to 6-rep range at least every other workout. It's not that every set of presses has to be heavy; if you're doing, ...