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I think it's safe to say that when it comes to working out, people always want to know about and do more for their abs. Some are trying to get a six-pack, some want to know if ab workouts will get rid of fat around their stomach, and others just want to know what, exactly, they need to do for a stronger core. In my opinion, everyone should spend more time focusing on core strength instead of their core aesthetic. I'm not saying don't have the goal of getting chiseled abs; I'm just saying core strength is more important. Why? Because your core is involved in everything you do. Every time you sneeze, cough, laugh, walk, and pick something up, your core muscles are working. Here Are 4 Ab Exercises to Do Instead  1- Roman Knee Raises Key Points : Make sure shoulders are stable. Don’t swing legs, controlled movement is KEY! Try to feel lower abs working Sets : 2 Reps : 12- 15 Rest : 20 – 25 seconds. 2- Lying Leg Raises Key Points : Lay flat on the floor with (bend at knee...

Shoulder shrugs target your upper trapezius muscles, also known as the traps. In colloquial gym language, well-developed upper traps are often called a yoke. Located on your upper back and across the back of your shoulders, big, strong traps can be useful in contact sports such as wrestling, football, hockey, boxing and rugby as they provide essential support for your neck -- an important factor for injury prevention. From an aesthetic point of view, well-developed upper traps result in a powerful-looking physique, and many bodybuilders work hard to develop this muscle. Of all the exercises you can perform for your upper traps, one of the most common is the shrug. The Most Complete Nutritional Sprays on The Planet! - Increase Performance! - Weight Management! - Sleep Support! - Promote Wellness! - Increase Natural Energy! You possibly might even shrug the weight up and move the weight up in a circular motion with your shoulders. Check out the image below.  This is the traditional ...

It’s not only six-pack seekers who should be paying their abs plenty of attention when they visit the gym. Strong abs are an integral part of a rock-solid core, which should be one of the goals of any fitness regime. That’s because a strong core is the foundation upon which so many other things rest – whether that’s good posture that helps to prevent lower back pain developing from sitting at a desk all day, or the mobility and strength required to excel in sports and other activities ranging all the way from athletics to zumba. Abs & Bac%k This workout includes unique ab and back exercises to really help strengthen your torso. Abs & Core Workout This straightforward workout includes a variety of exercises for the abs and lower back, including ball crunches, bicycles and knees tucks on the ball. There's a nice mix of traditional exercises along with some new ones to keep things interesting. Abs, Hips & Thighs - Medicine Ball Training This workout offers sample exercis...

Pauses between repetitions make it possible to take heavier loads and thus to recruit fibers with a high activation threshold. Eccentric training is excellent for overcoming strong trays. What is important to remember is that (provided you put intensity!) Everything works, at least, during the first weeks necessary for adaptation. But the German Volume Training is in a class of its own. The origins of German Volume Training Nevertheless, there is a training system that places a notch above the rest; brutal and difficult, but very effective to gain inches quickly. In the middle of the force this method is called the 10 x 10 method. I prefer to call it German Volume Training (GVT) because it was born in the days of both Germanys. As far as I know this method was popularized in Germany in the mid 70's by Rolf Feser who was at the time the national coach of the weightlifting team. In the United States, Vince Gironda promoted a similar approach. But whoever is at the origin, it is abov...

Most health clubs and gyms offer rows of cardio equipment, aisles of weight-training machines, stacks of free weights and specific stretch areas to help members pursue their individual goals. When it comes to fitness equipment, there is no one “best” piece of equipment. Different types of equipment are purposefully designed to achieve specific fitness outcomes.  For those with goals related to strength training, there are countless options for increasing lean muscle or adding strength. Choices include the traditional weight machines, barbells or dumbbells, as well as a wide variety of specialized equipment such as kettlebells, medicine balls, sandbags and even oversized tires. Some forms of resistance training equipment, such as barbells, are more effective for developing max strength, while weight-training machines can help increase muscle definition and lighter forms of resistance such as medicine balls and kettlebells can be useful for improving movement-specific power output. ...

Workouts at CrossFit gyms are strenuous and fast-paced. They change daily and involve gymnastics, weightlifting and cardiovascular exercises, such as running and rowing, among other activities. To do your best, you have to be properly fueled. In fact, nutrition is viewed as the foundation of CrossFit training and critical to performance. The CrossFit diet is moderately low in carbs and emphasizes consuming macronutrients from whole plant foods, lean proteins and healthy fats. Here is a closer look at the CrossFit diet, including what to eat and what to avoid. What to Have Before Cross Training 1. Low-GI carbohydrates You need plenty of carbohydrates before any type of workout — especially if it’s as strenuous and physically demanding as cross training — as they can be most efficiently metabolised by the body during exercise to provide energy. In fact, a recent expert panel report published in Nutrition Today concluded that carbohydrates were “indispensable” to an athlete’s diet.1 Glyc...

Youth athletes enjoy hitting the gym. As soon as they have access to the weight room at school or they get their own gym membership, the weights start flying. While it’s good for youth athletes to begin going to the gym and building muscle, strength-training mistakes can lead to injury and time away from their sport. Many exercises done in the high school weight room are just plain wrong. Strength-training is often misguided, done with too much volume, and with only one goal in mind: To Get Strong! High school and youth athletes must be aware of that. When they begin lifting weights just to prove how much weight they can bear, they are in there for the wrong reasons. The bottom line is that if you truly love to train, and would like to continue to be able to train for a long time, you must cycle your training appropriately. You cannot train heavy all the time. If you stubbornly ignore this point, you will for sure be sidelined with injury after injury and eventually be forced to sit ou...

But with all of the traffic out there regarding specific plans, protocols, and formulas, it’s easy to bang your head against the wall and fall into the black hole of frustration and confusion. Drowning in information makes the temptation to throw in the towel even stronger. Another trap is to become a plan jumper. Are you constantly switching from plan to plan without any real commitment to one for a significant period of time? Do you lack any real results from the last six months of training? How about the last year?  You might need to start over. If what you are doing now is working, then by all means don’t stop. But if you’re the type I talked about above, then an intervention may be in order. You may feel comfortable in what you’re doing; you may be strong in certain areas and like that feeling; or you may just be a creature of habit and fear change. Whichever category you fit into, you have to ask yourself a serious question: Is what I’m doing getting me closer to my ultimate ...

Training legs is one of those things that just plain sucks. It takes a few years under the bar to learn to love training legs, but once you do it becomes your favorite day in the gym. Until then, it’s a necessary evil that you just happen to put up with because you don’t want to be turned into an Internet meme about skipping leg day. I get it. We’ve all been there. The love of picking hundreds of pounds off the floor or placing it directly on top of your spinal column is a learned behavior. It makes sense to hate training legs, if you think about. But still, we do it. We just happen to spin our wheels most of the time. Which is something we’re sick and tired of. We say it’s time we start building big wheels, and we’ve got the plan to make it happen. We’re starting with the big compound movements and slowly working our way down. The routine is a mix of methods using time under tension, all out strength, hypertrophy rep ranges, and burn out sets. Done right, and you should have trouble ...

  Just like sculpted abs means your nutrition is on point, massive traps means you are a monster at lifting heavy. Sadly though, most gym rats are afraid to go beyond their comfort zones. While dieting alone can get you a decent pack of abs, thicker and overall developed trapezius muscles demand dedicated training and ability to bear pain. Move beyond the conventional and age-old shrugs, and try these killer moves out and have your traps screaming. Workout for Building Monsterous Traps Exercise 1 Upright Row to Shoulder Press – 3 Sets 15-12-10 Reps Since the traps are a relatively small muscle group, most people prefer training them with their shoulder or back. Since this article is all about building giant traps, we’ll focus on the trapezius muscle and the other shoulder heads. In upright rows to shoulder press, hold the barbell with a shoulder-wide grip and let the bar rest against your quads. Pull the barbell up to your shoulders, rotate your wrists and get into the milita...

Bodybuilding is a test of strength and endurance which requires a lot of concentration and resolve to achieve the desired goal. Besides these, the road to bodybuilding also depends on planning a proper workout, diet and above all, following correct exercise schedule. It is important for the bodybuilders, especially beginners, to execute the correct form of an exercise beginning with slow and light workouts and gradually increasing the pace thereafter. The newbies also need to understand the possible effects of certain exercises on different body parts. If you are a beginner, take plenty of time to rest in between your exercise sessions to avoid over-training. Read further to know more about the perfect bodybuilding exercise for you. This article is for true beginners, defined as someone that has no base built yet (meaning you have less than 3-6 months, depending on age, of continuous lifting). With that in mind here are the absolute MUST DO exercises for you: Military Press. This e...

You don’t need a big, fancy home gym to get in shape. In fact, you don’t need any equipment at all. Burn calories and build muscle at home with this simple circuit workout. asy to assemble a home gym that takes up little space. But if you (or your significant other) don’t want even minimal clutter at home or if you need a portable workout Opens a New Window. that can be done in hotel rooms, airports, or even outdoors Opens a New Window. , it’s possible to craft an intense workout with just your body weight. Of course, the more body weight you have, the more challenging that workout can be. That’s good news, since you’ll drop weight as you progress. You’ll save time otherwise spent traveling to a gym, and you’ll save money instead of forking over cash for a membership. And you’ll finish near your own kitchen, so you can whip up a post-workout recovery shake Opens a New Window. . Bodyweight is controlled by diet and exercises. But, once when body weight exercises for men and women are di...