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.

Build the Ultimate Sandwich

Men?s helps you create a healthy lunch that actually tastes good with their guide to building the ultimate sandwich.

Just because the bread’s brown doesn’t mean it’s good for you. Check out the ingredient list. “Whole wheat” should be the first thing listed?not “refined grains,” which have fewer nutrients and less fiber than their whole-grain counterparts. Also be sure the loaf has at least 3 grams of fiber per serving and doesn’t contain any high-fructose corn syrup.

Pile on all the cucumbers, tomatoes, pickles, onions, bell peppers, or jalape?os you want. The extra calories they add to your meal are virtually nil.

Ham: It’ll only set you back around 60 calories yet packs 11 grams of protein. Select a nitrate-free variety, though (these preservatives have been shown to increase the risk of cancer when consumed over time). Less sodium means you’ll also avoid that after-lunch bloat.

Turkey: The king of the healthy lunch meats. It’s low in calories, fat, and sodium but loaded with protein. Buy 100% baked or smoked sliced turkey breast.

Roast Beef: Red meat gets a bad rap for being high in fat, but with many lower fat brands out there, you can now pile on the beef without adversely tipping the scale.

Check out the rest of Men?s Fitness ingredients to the ultimate sandwich, here.

Smoking and your johnson

Are you a smoker?? If you are you obviously don’t care it’s the number one preventable cause of death in the U.S.? Well, maybe you’ll care that smoking promotes erectile dysfunction.? That’s right, chances are if you’re a smoker?you’re having trouble in the sack. ?Italian researchers followed 860 male subjects between the ages of 18 and 44 for 3 years.? The subjects were divided into 3 groups: smokers, never smokers and former smokers.? Those that smoked were 30 ? 90 percent more likely to have problems getting it up.? Nicotine is a vasoconstrictor, which means it causes the diameter of arteries to become smaller.? Not only is this bad for Mr. Happy because it reduces blood flow, it is systemically bad for the body because it raises blood pressure.? Another negative effect smoking has is the inhaled chemicals decrease the amount of NO (nitric oxide) released by blood vessels.? Nitric oxide is responsible for the relaxation of blood vessels (arteries) which allows your johnson to come to attention when aroused.? Those of you who smoke because you think it makes you look cool (virtually everyone who starts) had better start thinking about how cool you?ll look with a frustrated naked woman in front of you.

Dental Hygiene

Good dental hygiene can protect your teeth and gums from decay and other serious problems. Left untreated, dental and gum diseases can lead to tooth loss, infection, and damage to bones and nerves.

The American Dental Association offers these guidelines for proper hygiene:
* At least twice a day (and after meals when you can), brush with a fluoride toothpaste.
* Use an antimicrobial mouthwash.
* Floss at least once each day. If possible, floss after every meal to remove food particles from between teeth.
* Get a new toothbrush at least once every three months, or whenever the brush’s bristles become frayed and worn.
* Limit sugary meals, drinks and snacks.
* Visit your dentist twice a year for a cleaning and checkup. (HealthDay News)

What this health update does not discuss, is the link between bad oral hygiene and cardiovascular disease. Studies have shown that people with periodontal disease have almost twice the risk of CVD as those without periodontal disease.

Researchers are not exactly sure why periodontal disease is linked to CVD; one possibility is that the bacteria actually damage the artery walls causing clots to form in order to repair the damage which can lead to fatty plaques. When researchers look at the areas where plaque has formed in the arteries they have found damaged tissue caused by viruses and bacteria.

Eat fat to lose fat

Fat is it friend or foe? Well if you ask most, including health care professionals, they’ll say foe. It’s time for people to wake up! The current ways of eating aren’t working. Just a few years ago, for the first time in history the top six books on the New York Times Best Seller list, were about the same subject: diets low in carbs, moderate to high protein, high in fibrous carbs (vegetable), and moderate fat. Why is this topic so popular? They work!

One of the biggest reasons protein diets work is the consumption of fat. That is, fat minus the abundance of carbs. Fat has many functions outside of being used as an energy source, and certain fatty acids are essential. Without eating them you’d literally get sick and die.

But how does fat help our diet? Well, fat satiates the appetite, and helps to stop the cravings for sugar. And probably most importantly, fat when combined with a low sugar intake actually aids in burning fat as fuel. That’s right, fat helps burn fat. When fat is restricted, our bodies have a defense mechanism built in through evolution for survival. Our bodies will actually stop using fat as fuel in an effort to preserve our stores for future use.

Bodybuilders have known this for years through trial and error, while dieting for shows, they would reach a certain body fat percentage and suddenly plateau for no apparent reason. We found that by adding fat to the diet like olive oil, or coconut oil, would jump-start the body to burn body fat. It’s not the amount of food you consume that is the problem. It’s the types of food you’re consuming.

Sounds bizarre doesn’t it.

The Two Set Workout

Although I would recommend a lower volume, higher intensity approach, the article below I recently re-read has some great info on getting the job done with quality instead of quantity. I’m glad to see articles in mainstream magazines debunking the myth that more is better.

There are many ways to grow from just 2 sets. Try each of these and see what works best for you.

Take the first set to failure:? You should not be able to complete one more rep than the set calls for.? For the second set drop the weight by 5% – 7% and try for the same number of reps.

Perform your first set with about 90% of the load you can use for the number of reps the set calls for (about 2 reps shy of failure).? Then load up your second set and take that to failure.

Take both sets to just one rep shy of failure:? This is a good safe option that minimizes risk for injury and overtraining.

Take both sets to failure:? Use this option sparingly (once or twice a month) and only if ou’ve got a year or more of training behind you.

“MF Trainer.” Mens Fitness oct. 2007:127

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