Barbell Workout for Hard Gainers

If you only have access to a barbell, try these workouts from

Workout I

1 Front Squat
Sets: 5 Reps: 5 Rest: 90 sec.
Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar) [1]. Squat as low as you can [2], and then drive with your legs to return to the starting position. That’s one rep.

2 Snatch
Sets: 5 Reps: 5 Rest: 90 sec.
Place a barbell on the floor and grab it with an overhand grip, hands twice shoulder-width apart. Keeping your lower back in its natural arch, crouch down behind it as if you were going to perform a deadlift [1]. Now explosively stand up and raise the bar straight up in front of your torso. When the bar reaches chest level, flip your wrists to face the ceiling and allow the momentum to help you press the bar straight overhead [2]. Reverse the motion to return the bar to the floor. That’s one rep.

3 Barbell Shoulder Press
Sets: 5 Reps: 5 Rest: 90 sec.
Stand with your feet shoulder-width apart or slightly narrower and grab the bar with a slightly wider-than-shoulder- width grip (wrap your thumbs around the bar). To get the bar into position, you can either explosively heave it up off the floor and up to your shoulders, or set the bar at shoulder level on the supports of a power rack. If the bar is on the rack, nudge it off and let it rest against the front of your shoulders. Squeeze your shoulder blades together, and push your chest out [1]. Begin pressing the bar overhead, retracting your head as the bar rises to keep it out of the way. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head [2]. Hold for a moment, then lower the bar back to your shoulders. That’s one rep.

Check out the other workout by clicking here.

If you?re a hard gainer, these workouts can be beneficial because they?re all compound movements that incorporate more muscle groups.


Improve your golf game with these exercises

The New York Sports Clubs shares some tips to get your body in golf shape for when you attack the links this summer.

Big Bertha ? Driving power from your legs and arms will increase your yards. Grab your driving club and get started:

Stand with feet a little wider than shoulder width. Bending at the hips and knees, lower into a squat and hold the position. Hold the club with both hands in front of you, parallel to the floor. While holding the squat, bend the elbows bringing the club to the chest at an angle, press out and repeat with the angle in the other direction. Continue pressing in and out at a diagonal for 30 times, working your way up to 75.

Caddy Shack ? For stamina to walk the course, follow this move to get your heart rate up and cardiovascular system conditioned:

Place three tees on the floor about two feet from each other in a line. Starting on the left of the first one, hop over each with a dbl hop between them. When you get to the end, hop back to the starting position. Try to continue hopping for 30 seconds, working your way up to a minute.

Hole in One ? Core strength is imperative to drive the ball down the green. Try this core strengthener to get that hole in one:

Sitting on the floor with your feet flat on the ground, grab a golf ball in your right hand. Lean back slightly, lifting your feet off the floor a few inches holding yourself stable by contracting your stomach muscles. Holding that position, gently lower right leg as you slightly lift the left and pass the ball through the legs to the left hand. Switch the legs and pass the ball back to the right hand, through the legs. Continue for 20-30 repetitions.

Back Nine ? With all the swinging and bending, a golfers low back is a must to strengthen

Lie on your stomach, legs out straight and arms straight at your side. Lift up your head and legs at the same time, keeping your spine in line with your head. Hold the position with your low back and glutes for 3-5 seconds and release. Start with 8-10 working your way up to 15.

Club House ? When your game is over, before hitting the showers or clubhouse, make sure to stretch

On all fours, round your back so you feel your spine open, lifting up your belly button to the ceiling, tucking your glutes and head under. Hold for 3 seconds. Reverse the move by lifting your head to the ceiling and curving your back under, tail bone to the ceiling.

There you have it. If your game still stinks, then it might be time to pick up another hobby!


Antibacterial Soap

Washing your hands is the number one way to prevent the spread of infectious illness. This is especially critical after using the toilet, changing the baby, handling raw foods, working at your desk, or shaking hands. But, are antibacterial soaps better for this than other soaps.

Researchers at U-M’s School of Public Health reviewed 27 studies that examined the effectiveness and safety of antibacterial soaps containing triclosan. Detergents that used the word “antibacterial” on their labels were also included in the studies. Alcohol-based hand gels were excluded.

According to researchers at the University of Michigan, Antibacterial soaps aren’t any better than ordinary soaps for washing away germs. They also warn that antibacterial soaps may have the unwanted side effect of promoting antibiotic resistance in users.



Organic VS Non-organic

Yes, there are people who actually argue that conventionally grown food is as nutritious as organically grown food.? And as the popularity of organic foods increases, so does the debate.? Well, the debate over whether organic food is healthier than conventionally grown food may be coming to an end, according to results from the largest study of it’s kind into organic food.

The four-year, European-Union-funded 25 million dollar study found that:
* Organic fruit and vegetables contain up to 40 percent more antioxidants
* Organic produce had higher levels of beneficial minerals like iron and zinc
* Milk from organic herds contained up to 90 percent more antioxidants

The researchers obtained their results after growing fruit and vegetables, and raising cattle, on adjacent organic and non-organic sites.


Five Foods to ward off Cardiovascular Disease

According to NewsMax Health Alerts, the five foods proven to fight cardiovascular disease are:

  1. Spinach — Spinach is high in folate which helps prevent the accumulation of homoscysteine in the blood. Homoscysteine is a major risk factor for heart disease.
  2. Salmon — Salmon is high in omega-3 fatty acids which reduce inflammation and help prevent plaque from blocking arteries.
  3. Tomatoes — Tomatoes are rich in lycopene which lowers cholesterol.
  4. Oatmeal — Oatmeal is a great source of soluble fiber which absorbs excess cholesterol and removes it from your body.
  5. Pomegranates — Pomegranates are rich in polyphenols, which are antioxidants that keep hearts healthy by neutralizing cell-damaging free radicals, and may also reduce LDL “bad” cholesterol.

The above foods although nutritious,??are going to do very little in the way of warding off heart disease.? There are other foods wich are literally poisons that need to be avoided if one is trying to eat heart healthy.? Conversely, there are also foods and nutrients which you need to add to your diet that are much more heart healthy than the above list.

Despite what you have learned, high cholesterol is not your enemy. Our enemy in this battle against heart disease is vegetable oils.? That’s right, the very same oils that are promoted as heart healthy.? Studies using rabbits in the early 1900’s are often touted as proof positive that a diet high in cholesterol, which raise cholesterol, promote heart disease.? If you look up these studies you’ll find that the researchers used corn oil or partially hydrogenated oil.?

One study used corn oil with the same amount of cholesterol people normally consume.? The rabbits in this study like all the others developed rampant atherosclerosis.? As we’ve known for decades through past, as well as recent studies, vegetable oils and hydrogenated oils facilitate atherosclerosis without adding cholesterol.? Only God knows how many people have died or suffered as a result of the mass marketing of vegetable oils as heart healthy over the last 7 decades.


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