The Top Ten Weight Training Exercises for Building Muscle

The Top Ten Weight Training Exercises for Building Muscle
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The Top Ten Weight Training Exercises for Building Muscle

1) Deadlift -

The Top Ten Weight Training Exercises for Building Muscle

Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, "how much can you bench," the question they really should ask is, "how much can you deadlift?" A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.

The Top Ten Weight Training Exercises for Building Muscle
The Top Ten Weight Training Exercises for Building Muscle
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2) Squat -
The squat has been known for years as the "king of all muscle building exercises" and for good reason. I'm not talking about sissy boy half squats either; I'm talking about real below parallel, full squats. If you don't at least break parallel it's not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.

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The Top Ten Weight Training Exercises for Building Muscle

3) Chin up -

Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.

4) Parallel Bar Dip -

A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.

5) Hang Clean & Push Press -

A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It's a shame you don't see this in more bodybuilding programs.

6) Bench Press -

This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body. When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.

7) Military Press -

Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn't even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.

8) Bent Over Rows -

When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar. However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.

9) Good Mornings -

Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.

10) Pushup -

Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.

So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy. Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!

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Two Chakra Exercises For Beginners

Two Chakra Exercises For Beginners
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Two Chakra Exercises For Beginners

There are many ways to stimulate and strengthen the chakras, they include the use of crystals, yoga, and meditation. In this article, i will address some basic methods that are great for people who are new to the Chakras.

Two Chakra Exercises For Beginners

One great exercise for balancing all seven of the chakras is to chant the bija mantras. Bija mantras are known as "seed" syllables. Each sound is related to a different chakra. Chanting all seven, will harmonize and bring balance to the entire chakra system.

Two Chakra Exercises For Beginners
Two Chakra Exercises For Beginners
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Also, it is a great way to practice deep breathing. The bija mantras all rhyme with "Mom" except for "OM" (rhymes like home), and "All" (rhymes with call).

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Two Chakra Exercises For Beginners

They are:

Lam
Vam
Ram
Yam
Ham
Om
All

It is important to chant these in the order listed.

1.) Take a deep breath and begin chanting the bija mantras, one after the other, until you finish with "All".
2.) Take another deep breath and start chanting again from the beginning.
3.) Repeat this process at least ten times.

Here is a visual exercise
1.) Begin by bringing your attention to your Root Chakra and imagine yourself in a field of red flowers.
2.) Breathe deeply about 10-12 times and focus your attention on the red color of the flowers.
3.) Now bring your attention to the Sacral Chakra and visualize the flowers turning orange.
4.) Breath deeply on focus on the orange color of the flowers.

Repeat this for each chakra color; red, orange, yellow, green, blue, indigo, violet.

If you have done this correctly, all seven of your chakras should be balanced.

If you would like to learn more chakra exercises please visit, Chakra Exercises

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Getting Great Abs - Abdominal Exercises - Ab Chair

Getting Great Abs - Abdominal Exercises - Ab Chair
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Getting Great Abs - Abdominal Exercises - Ab Chair

Whether you are male or female you want those great six pack abs. What are some good exercises you can do at home for those abdominals?

Getting Great Abs - Abdominal Exercises - Ab Chair

Well of course we are all aware of the sit up. What is the best and most comfortable way to do a sit up with out hurting or straining your neck? After doing some research on the internet I found some common mistakes people make when doing sit ups that can cause pain. Also if you do sit ups wrong you will not be getting the benefit you think you are getting.

Getting Great Abs - Abdominal Exercises - Ab Chair
Getting Great Abs - Abdominal Exercises - Ab Chair
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A common mistake is putting your hands behind your neck and pulling on your neck when you move forward. This causes pain with your neck and is not good for your lower back putting stress on it.

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Also when you go to sit up you want to move slowly and not go to fast. If you move to fast you will not be holding the contraction, which would help to tighten those abdominal muscles.

You want to make sure you do not come up to far. Doing so you are getting away from concentrating on the ab muscles.

So how do we correct these problems? Okay let's start with the hand behind the neck. Let's put them behind the ears. Remember they are only there to help with your balance, not to push on your neck. Keep your elbows out wide and sit up nice and slow for a better contraction and then go down slow. This will help maximize the contraction.

You will want to be like an accordion. Concentrating on moving your sternum towards your belly button and then slowly back down. Start out by doing a set of 20 and then work your way up to 3 sets of 20. Once you are comfortable with this work your way up to 3 sets of 50. Consistency is the key. Keep up this workout on a regular basis and you will see the results in the way you abs look and how you clothes fit.

Here is another exercise for the abs. This one is for the lower abs. Start off lying on your back. Move you legs so they are pointing straight up toward the ceiling. Keep your legs straight without locking your knees. Keep your hands palm side down by the sides of your buns and thighs. Keep your head on the floor so you are looking up at the ceiling or sky if outdoors. Your body would look like the letter "L". Now this position is the start of the exercise.

With your feet together and your legs straight, use your lower abs to lift your hips off the floor and slowly roll toward your chest. When your toes are over your head, stop and contract your abs for two seconds. Slowly release and go back to the starting position. Do 30 reps work up to 3 reps of 30.

There are also many ab machines and trainers you can buy. You can sit on an ab chair or ab lounger, or do your floor exercise and watch television while you do your reps.

Doing these two abdominal exercises on a regular basis should help flatten and tighten your abs. As always check with a physician before starting any exercise program.

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3 Exercises to Grow Tall - Exercises For the Beginner

3 Exercises to Grow Tall - Exercises For the Beginner
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3 Exercises to Grow Tall - Exercises For the Beginner

Have you finally had enough of your lack of height and have started looking for some effective exercises to grow tall? I don't blame you. We know what it's like. Taller is better in almost every aspect of life. Especially in your personal life - where girls are looking for Mr. Tall, Dark, and Handsome, and guys are looking for those "long legs that never quit." Not only that, but hanging out with your friends, you'll notice it as well. The taller person is looked up to most of the time. As long as you aren't Mr. Poindexter with the pocket protector, height equals brownie points.

3 Exercises to Grow Tall - Exercises For the Beginner

So what can you do to add a bit of height, and get your share of the limelight? Well, believe it or not there are exercises to grow tall. Not a lot of people know about them, but they are around, and they aren't hard to do. These are very specific exercises that will lengthen the spine, the legs, and have you standing straighter- all of which are going to add to your height.

3 Exercises to Grow Tall - Exercises For the Beginner
3 Exercises to Grow Tall - Exercises For the Beginner
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So you are probably wondering if these exercises to grow taller are safe. Well my answer to you is that not only are they safe, but they are good for you! A good majority of the exercises to grow taller are stretches. And most people know that stretches (done properly) are very good for your health. Benefits of stretching include reduced muscle tension, increased range of movement in the joints, increased energy levels (resulting from increased circulation), and more.

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You say you're a busy person? You have school, a job, or some extra curricular activities that keep you busy. Or maybe you don't want your friends to know about your "quest to get taller"? The beauty of these exercises to grow tall is that you can do them anywhere, and no special equipment is needed. You can do them right when you roll right out of bed in the morning, or maybe when you are taking a study break, and need to wake up and get the blood flowing.

These must be hard exercises right? Well, you definitely don't need to be an Olympic gymnast to be able to do the majority of these. As an example, here are three good ones to get you started:

The Bow Down - This one is pretty much exactly like it sounds. Stand up straight with your hands on your hips and keep them here throughout the exercise. Try not to bend your knees, and keep your chin off of your chest. The Yawn- This is an easy but effective stretch. Think about what your stretch is like after you get out of bed in the morning. Stand with your hands clasped together behind your neck, then look up and back as far as possible. The Leg Stretch- Sit down on the floor with your legs spread as far apart as is comfortable. With one hand, reach for your toes on the same left of your body. Now with your other hand, reach for your right foot. If you can't reach your feet comfortably, try to reach as far down your leg as possible. The most important thing is to keep your spine straight and pivot from the hips, without arching your spine.

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Coaching Kids - Top 10 Core Body Exercises

Coaching Kids - Top 10 Core Body Exercises
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Coaching Kids - Top 10 Core Body Exercises

Learning to control the position of the lower (lumbar) spine during forceful movements will allow kids to correctly perform any series of core body exercises which will not only enhance their up coming season of sport it will make them less susceptible to injury. The teaching off the skill "zipping up" or hollowing of the abdominals that ensures that the spine is in a neutral position will then allow you to move onto the successful instruction of the following movements. This sequence of exercises will: improve their posture, improve your balance and co-ordination, re balance muscles, develop core strength, enhance flexibility and strength, lengthen your muscles and teach the kids to identify and be familiar with how their own bodies work.

Coaching Kids - Top 10 Core Body Exercises

A combination of Pilates exercises and Yoga poses are challenging yet incredibly rewarding if they are practiced at regular intervals.

Coaching Kids - Top 10 Core Body Exercises
Coaching Kids - Top 10 Core Body Exercises
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Plank Tree Downward and Upward Dog Boat Win screen Wipers Crane Salute the Sun Revolved Triangle 1 arm 1 leg push up 1 Leg King Pigeon

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All kids can start with modified versions and each week try to improve on their hold times, number of repetitions, and/or move to the next level ie. simpler version of 1 leg 1 arm push up begins with 1 arm 1 leg on knee. Giving kids a handout with the sequence set out in pictures is a handy tool for them to refer to particularly when they complete the sequence in their own time. Also writing down goals for them to achieve within certain time frame ie. Within 8 weeks you must hold the plank for 2 minutes, is a sure fire way to ignite the competitiveness within them.

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Barbell Exercises That Suit Beginners

Barbell Exercises That Suit Beginners
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Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press
SHOULDERS: Upright row, military press, front shrug
TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar
BICEPS: Standing curl, EZ standing curl
LOWER BODY: Squat, reverse lunge, calf raise

Barbell Exercises That Suit Beginners

Barbell Exercises That Suit Beginners
Barbell Exercises That Suit Beginners
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Beginner Workout Routine: Strength Training Exercises

Beginner Workout Routine: Strength Training Exercises
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Beginner Workout Routine: Strength Training Exercises

If you are just starting to exercise you are probably trying to find the best beginner workout routine. You may not be certain, however, whether you should try strength training exercises based on weights, body weight, or cardio. You should realize that a beginner workout routine is determined by how physically fit you are at the current time.

Beginner Workout Routine: Strength Training Exercises

It is necessary to know your physical limits and to possibly consult with your physician before beginning a workout routine. Are you trying to lose a few pounds or are you obese? If you are obese, it is wise to begin with a cardio focused program until some preliminary pounds are lost. Too much cardiovascular exercise can cause the loss of muscle but in the beginning stages, developing good cardiovascular health in addition to losing some extra pounds is advisable. For someone who is not in the best of physical condition, just taking daily walks can be a great introduction to exercise. You'll be able to advance to a more consistent cardio workout which will lead to the ultimate cardio workout: the HIIT or high intensity interval training.

Beginner Workout Routine: Strength Training Exercises
Beginner Workout Routine: Strength Training Exercises
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High Intensity Interval Training
If you are already in good physical condition and just want to lose some extra weight, the high intensity interval training workout is something to look into right away. The basis of this type of exercise consists of intervals of rapidly paced sprints for a certain amount of time interspersed with walking or jogging at a slow pace. Utilizing the HIIT exercise program burns more calories than just a regularly paced cardio workout as the body will still be eliminating calories long after you have stopped exercising. A strength training exercise program in conjunction with high intensity interval training go together hand in hand.

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Beginner Workout Routine: Strength Training Exercises

Beginner Strength Training Exercises
Another type of calorie burning and strength gaining exercise is that of resistance training. It is common for many individuals to direct their energies to weightlifting exercises but it is also acceptable to begin with an exercise program based on body weight. Whichever exercise program you choose, begin at a slow pace until you have learned the correct way to practice the strength training exercise designed for you.

To begin, it's a good idea to do 3 sets of 4-6 repetitions. You should only be using a small amount of weight for the beginning set as this is a warm up. It may help you to picture this small amount of weight as being a lot heavier than it is. This prepares your muscles for the upcoming workout. For the remaining two sets of four to six repetitions, you should be lifting more heavy weights. Your primary intent should be to practice your form. By practicing correct form, you will increase muscle development and avoid getting hurt. Try to take a break of at least a couple of minutes between each sets which will increase your success rate. You want to accustom your muscles to the feeling of success rather than failure. By practicing the 4-6 repetitions using this formula you will increase muscle strength and tone.

There are many different exercises that can be included in a strength based exercise plan. It's a good idea to include exercises that use various muscles. Begin slowly and gradually increase the weight. There are several different methods you can use to vary your exercise routine. You could do a complete body workout routine one day, your legs and abs on another day, and your arms on yet another day. Always give yourself one complete 24 hour period of rest before focusing on that same muscle again. To increase circulation, make sure you warm up your muscles at the beginning of your exercise routine.

It is not necessary for a beginner workout routines to be so hard to follow. Always begin by adding calorie burning cardiovascular exercises in conjunction with helpful strength training exercises. You should see yourself losing weight by exercising at least three to four hours weekly. After you have advanced, you may want to consider a more strenuous routine based on weightlifting or body weight.

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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

There are a number of possible accidents and injuries that can occur during weight lifting and training. These can range from simple aches and pains to more serious injuries, and on extremely rare occasions, death. We are going to focus on the most common accidents that are associated with weight lifting as these are the ones you may be most likely to experience.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Whilst most accidents occur to the muscles and tissue, there are a few common injuries known to occur to your joints. For example, the rotator cuff, which is the four muscles that operate together to rotate the shoulder, often suffers injury. This injury is prevalent amongst those that use a bench press as they do not spend the equivalent amount of time rotating the arm in the opposite direction. This can be prevented by simple stretches or exercises using the arm. A well known injury in many sports is elbow aggravation, known as tennis elbow. In weightlifting, this is usually caused by direct tricep work, but whilst this might bring it on, it could reveal an underlying problem. The best way to recover from an injury like this is simply to rest. Perhaps the most common joint to suffer an accident is the knee. There are various different injuries that can occur with the knee during weight lifting so it is best to seek professional advice if this occurs.

Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises
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Another accident that may occur during weight lifting is back problems. Like knee injuries, there a numerous possible causes for such an accident, and again it is best to seek professional advice if this occurs. It is also advisable to stop what you are doing as this could potentially be a serious problem, and carrying on with your weight lifting session could have long term effects. This is also the case if you feel that you may have torn a muscle. In order to prevent causing a serious or potentially long-term problem, it is advisable to stop what you are doing and seek help.

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Tips For Avoiding Weight Lifting Accidents When Performing Bodybuilding Gym Exercises

Two of the most common accidents likely to occur whilst weight lifting are sprains and strains. Whilst both are similar with regards to symptoms and treatment, they are two entirely different injuries. A strain is a tear of a tendon caused by twisting or pulling, often as a result of bad posture or repetition of an activity. This can be prevented by increased muscle flexibility and strengthening. A sprain is a tear of a ligament caused by stretching. This is common amongst ankle joints, caused by running or landing on an uneven or unstable surface. The chances of such an injury occurring are increased if it has happened before and the injury has not fully rehabilitated, or if the muscle is weak.

Symptoms that you will feel in your muscles if suffering from one of these injuries are muscle spasm, pain, weakness and cramping. You may also experience localized swelling and partial loss of muscle function. When treating a strain or sprain, at least in the short term, it is important to remember the term RICE - Rest, Ice, Compression and Elevation. Increasingly, the term HIRICE is being used, with Hydration and Ibuprofen being added. Depending on the severity of the injury, physical therapy or surgical care may be required to fully recover.

Whilst there are numerous different accidents and injuries that may occur while weight lifting, most can be avoided. Make sure that you warm up before beginning a session, and take the time to cool down after any workout. Also, make sure that you don't push your self too far and overload, particularly when using weights, as you could cause permanent and serious damage to your muscles. By showing common sense and taking your time you should avoid most of the accidents that weight lifters sustain.

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The Top 2 Exercises For Sexier And Thinner Thighs

The Top 2 Exercises For Sexier And Thinner Thighs
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The Top 2 Exercises For Sexier And Thinner Thighs

If you desire thighs that look leaner and sexier, then you want to make sure you are doing the right exercises. Whether you want to look good in that little black dress or a pair of shorts, you must do exercises that work.

The Top 2 Exercises For Sexier And Thinner Thighs

Many times women will be wasting their time doing exercises that just don't get the results they want. Such as the following:

The Top 2 Exercises For Sexier And Thinner Thighs
The Top 2 Exercises For Sexier And Thinner Thighs
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Abductor and Aductor -these machines are the ones that you "squeeze in with your inner thighs" and then push away. You may feel the burn, but essentially it doesn't do anything to shape and tone your thighs. A better exercise would be squats, these target the thighs and glutes.

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To perform these there are several different ways. Simply stand with your feet shoulder width apart with dumbbells and go down as if you are sitting on a chair. Now it's important that your feet are pointed forward and not out, as it can cause your hips to be tight.

Go down as far as you feel comfortable with good form and your head is up and body upright. When you come back up, squeeze your thighs and glutes.

This is a fat burning exercise, one that burns more calories than the abductor and aductor machines because of the power and position you are using with the exercise. Keeping in mind as well, if you want thinner thighs you must burn more calories.

If you stick with the best thigh exercises, not only will you get results but you will save time from doing exercises that just don't work.

Additionally, another great slimming thigh exercise is an elevated one legged squat. When performing the one-legged bench squat you want to get a weight bench or chair and position it so that it is close to a wall or somewhere you can brace yourself. You can hold a weight in the arm that is furthest away from the wall and place your other hand on the wall for support.

While standing on the bench with one leg, the other leg will be off to the side and then the opposite hand is holding the weight as you bend at the knee and touch your foot to the ground.

This is the same motion you are doing when performing a squat. If you find this exercise too difficult with weights, simply use your own bodyweight. Do anywhere from 8-15 repetitions on each leg.

Leg lifts- This is a very old school approach that was presented in the days when aerobics were popular. You lie on your side, and raise your leg up and lower down and squeeze your thighs and glutes. Again, you may feel it working but it doesn't do anything to get the results you want.

You may have perceived that to be true, because the women that were doing them in the classes were already in shape to begin with, thus giving you the illusion that it works to create slimmer, thinner thighs.

Again, if you're looking for only the best exercises to firm your thighs. Lunges from side to side are great to target thighs.

For this exercise you need a set of dumbbells. Use weight that is challenging. Stand with your feet together, holding the dumbbells to your sides.

Then take a step out to the side and as you do that move the dumbbells so that one is to the inside of your inner thigh, and the other is to the outside of your thigh.

As you step to the side, you also bend down, much like you would as a squat. Then step back to the middle. Perform each side at a time, then move to the next.

Do what gets you results, and you will find your thighs shaping up and looking lean and sexy in just a few weeks.

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The Top 2 Exercises For Sexier And Thinner Thighs

Hand Speed Workout - 5 Exercises to Increase Punching Power

Hand Speed Workout - 5 Exercises to Increase Punching Power
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Hand Speed Workout - 5 Exercises to Increase Punching Power

If there's one thing you take from this article, let it be that power is a result of the combination of strength and speed (strength + speed = power). When designing a training program to improve hand speed and punching power, you can't have a one-dimensional view on things. Your exercise selection and training parameters (reps, contraction speed, rest etc.) should be varied for optimal results.

Hand Speed Workout - 5 Exercises to Increase Punching Power

Before I got into martial arts, my chest workouts consisted of the standard decline, flat and incline pressing movements and occasionally, I'd throw in a cable fly exercise to finish off. Now that my priorities have shifted from bodybuilding to hand speed and punching power, my workout goes something like this.

Hand Speed Workout - 5 Exercises to Increase Punching Power
Hand Speed Workout - 5 Exercises to Increase Punching Power
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Flat Barbell Press

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Hand Speed Workout - 5 Exercises to Increase Punching Power

I start things off with the barbell bench press exercise and I'll go relatively heavy. The purpose of this is to develop maximum strength (recall that punching power is a result of strength and speed). If you can, attach chains or resistance bands to the end of the barbell as doing so will provide additional resistance as you drive the barbell upwards.

Hand speed & punching power exercise guidelines

5 Sets Gradually increase the weight Repetitions = 10,8,6,4,1-2 Rest = 2-4 minutes (heavier load = longer rest)
Smith Machine Throws

This is a great exercise for hand speed and punching power as it's done in an explosive fashion. For this exercise, you would use only around 25% of what you would normally use for your regular sets. As for the execution, you basically toss it up as high as you can, catch it, quickly lower the barbell towards the chest (don't go beyond a 90 degree angle) and toss the barbell up again. For the greatest improvements in hand speed and punching power, the movement should be done as quickly as possible.

Hand speed & punching power exercise guidelines

3 Sets 6-8 repetitions per set Rest = 3 minutes
Plyometric Push Ups

Yet another great exercise for hand speed and punching power is the plyometric push up. To perform the exercise, you will need to find two of the steps used in aerobics classes and position them between 4-6 feet apart (depending on the length of your arms). You start in a push up position with 1 hand placed atop each bench. When you're ready, push off and move your hands to a position between the steps. Without hesitation, explode upwards and move your hands back atop the steps.

Hand speed & punching power exercise guidelines

3 sets As many reps as possible (to make it harder, increase the height of the steps) Rest interval = 3 minutes
Resistance Band Punches

This is about as functional as it gets. Resistance band punches are excellent for hand speed and punching power as you're simply punching against resistance. To perform the exercise, all you do is wrap a couple resistance bands around the bar on a pulley station (or anything that's shoulder height). You then grasp the handles and ensure that the bands are positioned under your arms. From there, it's easy - you shadowbox. If I have a workout partner, I'll get him to hold some pads for me. It's actually pretty fun. As you fatigue, you simply drop one band and continue the exercise (providing your using more than one resistance band).

Hand speed & punching power exercise guidelines

3 rounds 1 minute each 1 minute rest
Freemotion Hooks

I perform this exercise on the freemotion cable machine. Not every gym has one of these. If yours does, then I guess you're in luck. The resistance band exercise worked on hand speed and punching power for your straight shots while this exercise is designed to train your hand speed and punching power on your hooks. The freemotion hook exercise is also great for developing rotary power within your core.

Hand speed & punching power exercise guidelines

3 sets (each arm) 10 repetitions Rest = 1 minute

So there you have it. Five easy-to-implement exercises for hand speed and punching power. Give them a try and you should see noticeable hand speed and punching power improvements within only a few weeks.

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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

1. Seated Front Military Press

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
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Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

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The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.

Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

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The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

The 5 Best Bodyweight Exercises For Building Big, Muscular Arms
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The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

I've recently read several articles in which some self-proclaimed fitness "guru" insists that you must choose between bodyweight and weight lifting exercises in setting up your strength or muscle building program. The usual argument claims that bodyweight exercises are absolutely better than weight lifting techniques without any consideration of your specific training objective.

The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

In reality, it's a false debate because if your goal is to build big, muscular arms you should use both bodyweight exercises and weight lifting movements to do so.

The 5 Best Bodyweight Exercises For Building Big, Muscular Arms
The 5 Best Bodyweight Exercises For Building Big, Muscular Arms
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Specifically, if your goal is to maximize the size and strength of your biceps and triceps, you need a program based primarily on isolation bodybuilding techniques that are supplemented with compound exercises. These compound exercises should include both weight lifting movements (which I've discussed in other articles) and bodyweight exercises. While the isolation training will stimulate maximum growth in your biceps and triceps, there's no question that the following bodyweight exercises can enhance the amount and rate of that growth and ensure balanced development of your entire upper body.

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The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

The 5 Best Bodyweight Exercises For Building Big, Muscular Arms

1. Triceps Pushups

Triceps pushups are the only isolation exercise in this group and designed to minimize chest and shoulder involvement with targeted resistance on your triceps. For proper performance, simply take a standard pushup position with your hands and arms extended and shoulder-width apart. Then slide your hands closer together until your thumbs nearly touch each other. This is the starting position. Slowly lower your arms underneath you and then push yourself back up to the starting position as you would with regular pushups. Make sure that you keep your back straight and your head up for maximum resistance on your triceps.

If your bodyweight doesn't provide sufficient resistance, have a training partner gently place barbell plates on your back as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased poundage in each set.

2. Seated Triceps Dips

Seated triceps dips are another terrific triceps builder. To do this exercise, sit on a workout bench or chair with your legs together and extended on the floor in front of you. Your arms should be fully extended and shoulder-width apart behind you. Slide your body slightly forward to suspend yourself so that your arms are bearing your bodyweight between the bench and the floor. With your arms extended and your hands nearly touching behind you, slowly lower yourself as though to sit on the floor and then push yourself back up by extending your arms and returning to the starting position. This exercise, when performed properly, will add tremendous power, shape and definition to your triceps.

Again, if your bodyweight doesn't provide enough resistance, keep your legs together and extend them to another chair or workout bench in front of you so that they're parallel to the floor. Then have a training partner gently place barbell plates on your thighs as needed to keep your rep range within 6-10 reps per set. A sample pyramid sequence could consist of 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

3. Parallel Bar Dips

Parallel Bar Dips are great for shaping and building mass in the long and medial heads of the triceps. Grasp the handles of a parallel dip apparatus and hold your body suspended between them. For substantial training emphasis on your triceps, hold your torso as erect as possible (leaning forward puts primary resistance on your chest). Inhale as you lower yourself as far down as you can comfortably descend and then exhale as you push yourself back up to the starting position. This exercise is a great bodyweight triceps builder as long as you watch your technique and keep your torso straight throughout the movement.

For an overload effect or to pyramid your work sets, use a harness to hang a barbell plate or dumbbell from your waist for added resistance. Most commercial gyms and some health clubs have these harnesses, so if you need one, ask for it. Make sure to keep your rep range within 6-10 reps per set. A sample overload sequence could include 3 sets of 10, 8 and 6 reps with gradually increased weight in each set.

4. Chin Ups

Chin Ups are excellent for building strength and muscle mass in your biceps. This exercise also thickens the latissimus dorsi ("lats") and rhomboid muscles on the sides and upper-middle portion of your back. Simply grasp the Chin Up bar with an underhand grip and your arms shoulder-width apart. Inhale as you pull your body upward until your chin nearly touches the bar. Exhale as you lower your body to return to the starting position.

For variation and balanced biceps development, you can alternately do this exercise with your arms slightly wider than shoulder-width to place more emphasis on the short head or inner portion of your biceps.

Use a weighted harness if you need to increase your resistance beyond your bodyweight. Make sure to stay within the 6-10 rep range with gradually increased weight in each set.

5. Pull Ups

Pull Ups are another excellent bodyweight exercise for adding power and muscle density to your biceps. Like Chin Ups, this exercise also works your lats and and rhomboids. Pull Ups also put significant resistance on the trapezius muscles in your shoulders when you squeeze your scapulae together at the top of the movement. Simply grasp the Pull Up bar with an overhand grip and your arms spread comfortably but wide apart. Inhale as you pull your body upward until your eyes are slightly higher than the bar. Exhale as you lower your body to return to the starting position.

For variation you can pull your body upward with your chin facing the bar or with your head facing downward as you pull yourself up with the bar behind your neck. When performing this movement with your chin facing the bar, primary training emphasis in on your biceps and lower lats. But when you pull yourself up with the bar behind your neck, focused resistance is placed on your biceps and upper lats. Either approach will add strength and muscle tone to your upper arms.

As with your Chin Ups, use a weighted harness when doing Pull Ups if you need to increase the training resistance beyond your bodyweight. And always make sure you stay within 6-10 reps per set with gradually increased weight in each set.

As you can see, bodyweight exercises and bodybuilding techniques go hand-in-hand when it comes to building big, muscular arms. If anybody tries to tell you something different, tell them to go do some weighted Chin Ups and Dumbbell Preacher Curls.

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