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Pretty much everyone who works out wants strong, sculpted legs. Not only are tight and toned legs aesthetically pleasing, the strength that comes with them acts as the foundation of every movement we perform, even outside of the gym. In our quest for lean and powerful legs, many of us do countless sets of machine-based exercises like hamstring curls and leg extensions. But these exercises don’t measure up to the exercises I’m going to show you today, which are referred to as functional training exercises. Functional training exercises mimic movements you perform in the real world, and also recruit several major muscles groups at once. That’s the key to achieving strong and sculpted legs, as these movements (especially when performed with heavy weight) have been shown to increase growth hormone, burn fat for up to 48 hours following your workout, build serious muscle, and increase sports performance. Below I’ll show you the top weight training exercises to strengthen legs – which will a

Who in the heck wants big triceps? If observations of efforts in gyms all across America are any indication, then no one wants them! By taking a quick glance at most trainer’s programs, the triceps get little or no attention while the biceps steal the spotlight. “Make a muscle!” I hear across the gym floor and inevitably I see a shirt sleeve roll up and someone is trying to flex their biceps peak while their triceps lies underneath ignored, underused, and underappreciated. What is a bodybuilder to do? As you may have heard many times, the triceps makes up most of the upper arm mass – if trained correctly. The triceps – tri meaning three heads - should be trained and developed just as intensely and methodically as the biceps. Impressive arm development is just that – biceps and triceps. As the antagonistic counterpart to the biceps, the triceps actually will indirectly aid in the development and strength of the biceps creating greater blood flow and nutrient uptake in the upper a

The name says it all. The Testosterone Diet. No need to give this meal plan some cute, fancy label. Besides, there’s nothing cute or fancy about building big-time muscle. What you’re looking for is a nutritional plan of attack that will provide your body with boatloads of the most hardcore hormone in existence so you can build optimal muscle and the most insane strength possible. That’s what we offer here. While many anabolic hormones in the body influence muscle growth growth hormone, insulin and insulinlike growth factor-1 all do it testosterone is the handsdown most important. Not only does it drive muscle growth, but testosterone also has numerous other qualities that make it man’s most crucial hormone namely, masculine traits like body hair, a deeper voice and, of course, larger, stronger muscles. But testosterone also keeps you lean, since it elevates metabolism and increases the release of fat from fat cells and inhibits its storage in the body. Read the 7 steps to a successfu

Here are 6 of the best forearm exercises to increase the thickness/ size and strength of your forearms. This list will be broken down into categories of exercises designated for pumping up the size of your forearms, and then following up with exercises designed to increase grip strength (forearm strength).   Utilizing any combination of these 5 forearm exercises after your back workout (that’s the most optimal time to perform your forearm exercises), will yield significant and quick forearm growth and strength increases. Do These 6 Exercises For Big Forearms Exercise 1: Barbell Wrist Curls – 4 Sets 30 Reps Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors. The best way of performing the barbell or dumbbell wrist curls is to kneel down

This is an unsaid truth - if you have decorated chest and buffed biceps with a combination of narrow or comparatively lesser built shoulder, you are likely to be judged weak on the whole. Not just for looks, brawny built shoulders also helps in almost every other exercise, like pull-ups, deadlifts, bench press and so on so forth. So, Sportskeeda, further, explains the prime muscles of the shoulder and will guide you with proper workouts to build them. Shoulders have 3 components : Anterior Head: o Function: Flexion, Medial Rotation o Location: Front portion of the shoulder girdle o Exercise: Barbell Shoulder Press Middle Head: o Function: Abduction o Location: Middle/Side of the shoulder o Exercise: Dumbbell Side Laterals Posterior Head: o Function: Extension, Lateral Rotation o Location: Back of the shoulder o Exercise: Bent Over Dumbbell Rear Delt Raise With Head On Bench What you can see from the anatomy information above is the shoulder is really made up of 3 different small mu

Belly fat isn't just an eyesore and severely impacts our self-image as well as our confidence, moreover, it is harmful for health. Some scientific studies and research have pointed towards belly fat as being an indication of increased risk of diabetes, heart diseases and other complications. A lot of people struggle to lose the pesky fat that refuses to leave our bellies and with our lifestyles becoming more and more sedentary, our waistlines can only be expected to increase. But, getting rid of belly fat isn't as much about doing crunches every day, as it is about eating healthy. There are some healthy foods that have natural belly fat burning abilities and consuming these foods can help you melt away that fat from your abdomen. Vegetables and fruits have a lot of fibre and are full of nutrition like essential minerals and vitamins that may help your body improve metabolism and subsequently burn belly fat. Including these in your diet may help you not just in your weight loss

Aside from strengthening your upper body muscles and the bones beneath them, you’ll safeguard your body against injury and let’s face it, you’ll create an aesthetic men want to replicate and woman go crazy over. Want an amazing barbell workout to gain shoulder mass and muscle? Try this out! 1.  Please remember that grip is an extremely important part of every exercise. All overhead presses are not the same. It depends on your movements, your posture, the position of your elbows, the position of your arms etc. Be aware of what your form is. 2.  When you are choosing your weights, be practical. Yes, heavy is necessary but know your limits. Since shoulder exercises are complex, going all out without considering your limitations might lead to injuries. 3.  Reps are important but do not compromise quality for quantity. Complete your reps perfectly. Also, the longer the range of motion, the better it is for your muscles. 4.  There are some shoulder exercises that might need you to lock your

With this programme you are going to gain lean body mass, lose fat, improve fitness and define your physique. All of this using just a barbell! In this workout plan, we are going to be giving you step by step instructions for exercises and a programme that will benefit you. These are easy to perform, even in the comfort of your home. Follow the instructions closely, and you will start benefiting in a short period of time. The programme is a perfect tool as it fits the ability to perform at any time of the day and does away with the “busy schedule” excuse as well. The Program: Reps & Sets Rest time between sets and exercises must be 30-90 seconds depending on your conditioning level. If you are a beginner, how can you progress to a more advanced level? You need to increase the intensity of training by doing one of the following: Increase the number of repetitions. Add sets. Increase or extensively decrease the speed of the movement. Decrease time of rest between sets and ex

Stop droning through endless sets of wrist curls. Try these tricks of the trade and build forearms that would make Popeye jealous. From a purely cosmetic angle, lagging forearms can kill the overall look of your arms. Sure, there are certain bluffs that can be employed to offset that imbalance like wearing sleeveless shirts and tank tops as often as possible. However, up here in the true north, those with poor forearm development are eventually left with a choice – look like a fool and get hypothermia in December or do something about it. From a performance angle, both in and out of the weight room, grip and forearm strength can do a lot of good. Whether you’re a domestic worker, or a mixed martial artist, having claws of death puts you one step ahead when carrying loads, grappling with an opponent or performing submission holds. All this being said, here are a few tricks that are sure to make your forearms more impressive in terms of both looks and functionality. 1. Hammer Grip Usin

In short, if you’re supplementing with creatine, it may benefit you to consume both 30 minutes before a workout and immediately after as part of your post-workout shake. This article explains why. Why Supplement With Creatine? Creatine works to increase muscular storage of a form of energy called creatine phosphate (CP). CP has an important role in the production of energy for short-duration and high-intensity exercise. Without getting too scientific, by supplementing with creatine, muscular stores of CP are increased, helping to feed the ATP-PC energy system, which is the main energy system that we use in the gym when training with near maximal weight and power-type exercises. Additionally, when CP is depleted within the muscle, muscular fatigue is increased. Increasing creatine stores within the body have been proven to help increase CP levels so that a greater work output can be achieved during anaerobic activity, in addition to helping reduce the amount that our body’s own natural

Training your chest shouldn't be a futile exercise of boring monotony. If you're boring and don't want to experience truly massive gains, feel free to rep through endless standard bench press sets until your back fuses with the bench. You might get better at that one exercise — but you're spurning all of the potential benefits that other moves could offer.   For the rest of us, there's an entire treasure trove full of workout moves to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to the next level. Here are 6 of the best chest exercises to do just that. Warming up The ideal goal is to build a bigger chest, but picking up a pair of weights without preparing your muscles for a vigorous Chest workout just won’t deliver the results you’re imagining will instantly happen. Try a short warm-up routine: – 1 x wide-grip flat push-ups – 1 x  neutral grip push ups – (If possible) 1 x decline push ups to hit your chest fro

The waistline is the top body part that both men and women say they are most self-conscious about. Here are simple ways to lose belly fat and get a flat stomach for good!  #1. Cut Off Your Sugar Cut off food that contains sugar. When it comes to body fats, sugar is the greatest enemy and the reason behind it. Sugary treats can be delicious but are not very good for our bodies and our tummies. Not only does sugar filled food adds inches to our waistlines, but it also the overload leads to insulin resistance. When that happens, our body starts to store extra fat around the waist. Sugar bloats your tummy the matter of weeks by feeding the bad bacteria, leading to gastric problems. When it comes to flattening the belly, cutting off sugar is the best things you can. #2. Do not Skip Meals A common habit of our generation is that they do not take care of their meals as they should because of tough schedules and jobs. Sometimes they end up skipping their meals, and that disturbs the entire m

Bulging, carved quads are like flashing neon signs announcing that you are a cyclist, and you’ve come to kick some ass. And those diamond-cut cannons are more than just aesthetically pleasing in your spandex. The four muscles collectively called the “quads” are the primary movers when you push through the pedal stroke, so stronger quads equals more watts. There is a reason that the squat is considered the king of all exercises. Achieving a four-plate squat takes hard work, dedication, and an incredible amount of effort. And more than that, a big squat requires a massive amount of lower body strength, a heap of persistence, and a whole lot of mental toughness to boot. Furthermore, find me someone with a big squat and I will show you a person with a monster pair of wheels. 1. Start With A Free-Weight Squat Variation Squats are the obvious place to begin your leg-day thrashing. Why? Let us count the ways. Squats are the most challenging leg movement, you can move the most weight with them