Category: Weight training (Page 23 of 26)

Your guide to guns: Nine weeks to bigger arms

March 13, 2008 / Anthony Stalter

It’s no secret that when most guys decide to start lifting weights, they do it to try and improve on one of these three muscle groups: their chest, arms and/or abs.

Well, Bullz-Eye.com fitness editor Mike Furci has you covered on one of those three muscle groups in his two-part guide: Nine weeks to bigger arms.

In part one, Mike discusses how to train your biceps, with a focus on four fundamental principles: variety, concentration, form (not poundage) and work the muscles from all angles. Mike also details the exercises, tempo and sets you should use to help develop?your biceps.

In part two, Mike writes about triceps and once again gives you the exercises, tempo and sets you need to complete your?goal?of bigger arms.

Now all you need to do is get to work.

Arms, Bodybuilding, General training, Specific workouts, Weight training, Workout programs

It’s not enough just to have a spotter…

February 6, 2008 / Anthony Stalter

…make sure you have a competent one, too. Here’s a video clip to help encourage your ass to have a partner or spotter who knows what the hell they’re doing. (Thanks to one of our readers, Build Muscle Fast, for sharing the clip).

The kid who breaks the fish tank and yells out, “Mom! Mom!” is hilarious.

Bodybuilding, Exercise, General fitness, General training, Motivation, Power lifting, Weight training, Xternal Fitness, Xternal Furci

Weight Lifting Gone Wrong

November 14, 2007 / Anthony Stalter

Just a small reminder that safety comes first when lifting heavier weights:

General training, Weight training, Xternal Fitness, Xternal Furci

The most effective ab exercise

October 23, 2007 / Anthony Stalter

Tons of people waste their money on expensive abdominal equipment every year, not knowing that some of the most effective AB exercises can be done without the aid of any fancy, high-priced machines.

According to several online sources, the bicycle maneuver is the most efficient ab exercise that we can do, because instead of only targeting one group of muscle, it can hit the entire abdominal family. ?

How to do the bicycle maneuver:

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
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Now with any abdominal work, the most important thing to remember is that diet comes first. It makes no sense to work your abs once or twice a week and not have the proper diet. You might as well not work your abs at all.

Abs, General training

Lift. Heavy. Weights.

August 7, 2007 / Anthony Stalter

One of my closest friends – and amateur bodybuilder – often stresses that it doesn’t get any more complicated than just lifting heavy. He always says, “ Like Dave Draper always says, “Train hard, eat clean, and be happy”.

You can sugar coat it any way you like, but at the end of the day if you’re not challenging yourself in the gym, you can’t expect to reap the benefits. Not only that, if you’re still hitting the same 3×8 with the 30lbs on dumbbell curls you were last year, don’t look in the mirror and wonder why you’re struggling to fill out the sleeves of that Hollister t-shirt your girlfriend bought you last Christmas. The only way to expect muscular gains is by challenging your muscles to handle greater and greater loads. The only way to do that is by fighting each and every session to increase the weights you’re using.

Anyone who thinks that light weights and high reps are the keys to getting ripped is kidding himself. You want to get huge? Lift heavy weights. You want to get ripped? Lift heavy weights. What’s the main difference? Nutrition. Feel free to cycle your training and throw in some moderate to light work to give the central nervous system a break, but the meat and potatoes needs to be heavy and demanding. So join the battle on the rubber mats the next time you’re training and blast it. Start leaving the gym with the knowledge that you defeated the iron – it did not defeat you. As the days fall away and those small victories start to add up, the time will come when you’ll reach the mountaintop only to set new goals and dreams far beyond anything you ever thought you could accomplish. Now that’s hard work and there isn’t anything finer.

Bodybuilding, Exercise, General fitness, General training, Men's Health and Wellness, Motivation, Power lifting, Weight training, Xternal Fitness, Xternal Furci