5 minutes with The HIIT Mum ExercisesNutritionWeight loss by GarlandMckee - 28th January 202128th January 20210 5 minutes with The HIIT Mum Pocket rocket and mother-of-one Colette McShane, aka. @TheHIITMum, is a fitness force to be reckoned with. Here, we chat to her about supplementation, passion and just getting stuff done.My love for the health industry started very early. I’ve been athletic all my life, participating in triathlons and cross-country racing as a six-year-old in Scotland.
Kettlebell workouts – 11 of the best! BodybuildingExercises by admin - 20th January 202120th January 20210 Standing pull-up with kettlebellStand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus.Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.Workout from WHF Head Trainer Nikki Fogden-Moore.
5 equipment free exercises to tone your upper body ExercisesFitness ModelsTraining MethodsWeight loss by admin - 16th January 202116th January 20220 If you don’t have access to a gym, there are many ways you can get your daily workout in. Start off with our list of five upper body exercises.Clap push upChoose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your toes, knees or eliminate the clap altogether and just keep it a simple push-up.Start in a plank position and use your arms to lower your chest towards to floor – a nice deep push-up will get great results. Push your chest back up as you would with a normal push-up but with more force, springing off the ground for a clap
Jump Training: The 4-Move No Equipment Leg Workout BodybuildingExercisesWeight loss by GymRat - 11th January 202111th January 20210 Vital StatsName: Al Kavadlo, CSCSLocation: New York, NYOccupation: Trainer, author, lead instructor of Progressive Calisthenics CertificationWebsite: alkavadlo.comIt’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it’s impossible to build a strong, powerful lower body without external weights.Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn’t take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book Pushing The Limits.Ultimately, I recommend working up to single-leg movements like the pistol squat to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you’ve built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you’re well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.1 Jump SquatA jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you’re not able to do this at first, however, just reset and take a few seconds between reps as needed.“Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum.”2 Broad JumpAnother fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn’t as aerodynamic. You’ll need a lot of space to practice broad jumps; I recommend a park or field.Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.“Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.”3 Jump LungeLunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and then switch legs.When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you’re in the air, you’ll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.4 SprintingThough often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body’s response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually build strength and muscle through sprinting!“The body’s response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K.”Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.Here’s a simple routine that can be done anytime to help you find your footing in jump training.Perform all exercises consecutively, with 1-2 minutes rest between each set. Warm-UpLight jogging or jumping jacks for around 5 minutes Jump Squat2 sets of 10 reps Broad Jump2 sets of 5 reps Jump Lunge2 sets of 10 reps Sprints2 sets of 10 secondsThere is no single strength building method that’s guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you’ve got a busy schedule and/or don’t belong to a gym.Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.Recommended For YouPistol Perfect: One-Legged Squats And BeyondPistol squats pop up all over the place, but that doesn’t make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!Bodyweight Bust! Four Bodyweight Training Myths DebunkedDon’t believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!Ask The Muscle Prof: What’s The Best Cardio For Preserving Mass?You’ve heard the benefits of high-intensity cardio for weight loss, but you’re concerned it’ll cost you hard-earned muscle. Learn the truth!About The AuthorAl Kavadlo, CSCSVIEW AUTHOR PAGEAl Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.View All Articles By This Author
8 Unusual Arm Exercises You Have To Try! BodybuildingExercisesNutrition by GymRat - 1st January 20211st January 20210 So you want to increase your arm size by next month rather than next year? Great! I want you to do a few things:Read or at least scan this list of eight great arm movements, many of which you’ve never tried before.Pick two that seem appealing. These will form part of your next scheduled arm workout.Hold up, you haven’t scheduled your next arm workout yet? Do that before you even read this piece.When the time comes to head to the gym, dial in two or three tracks guaranteed to send your intensity through the roof. Crushing your reps will feel like nothing once you start training.Slug down a preworkout like SuperPump 3.0 to make sure you’re ready to rock.Enter the gym for the best arm thrash you’ve had in months. You’ll own the weights now!TricepsConstituting two-thirds of your upper-arm development, the triceps typically demand more volume than biceps do. In this age of rope press-downs and dumbbell kickbacks performed on Swiss Balls, many good old-fashioned triceps smashers have fallen by the wayside. Triceps typically respond well to all forms of extension exercises involving dumbbells, which allow for a greater range of motion compared to barbells.1 Lying dumbbell triceps extensionThe exercise forces you to work against gravity, as the shoulder joint stabilizes the upper arm. While it can be done with a barbell, this dumbbell version with palms facing in can isolate the triceps more effectively to build more mass.Lying dumbbell triceps extensionStart by lying on a bench with your arms extended forward and your palms in. Slowly lower the dumbbells until they nearly touch your forehead. Pause for one second and then straighten arms and flex the triceps. It’s important here to keep the elbows in a fixed position and control each dumbbell through a full range of motion for maximum effect.2 Seated reverse-grip overhead dumbbell triceps extensionThis heavy overhead extension targets an oft-neglected region of the triceps. It won’t be easy. So many people avoid doing it, and suffer incomplete development as a result.Seated reverse-grip overhead dumbbell triceps extensionWhile seated, hold dumbbells with an underhand grip—as if performing a biceps curl—and extended your arms until the dumbbells are overhead. Maintaining a straight back, slowly lower the dumbbells to your upper traps until you achieve 90-degrees of flexion. After a moment’s pause, flex your triceps to raise the dumbbells back to the starting position. Be sure to keep your shoulders back and avoid letting your elbows fall forward.3 Parallel bar triceps dipsDeemed potentially injurious and less beneficial than other moves, parallel bar dips have been swept under the rug. However, when correctly performed, they can stack more mass on the back of your arms due to their ability to overload all three triceps heads. To perform this move safely and correctly, hang between two parallel bars and use your triceps to push up until the arms are almost straight (not to complete lockout). Slowly lower your body, keeping your elbows tucked in to your sides and legs behind your body, until the upper arms run parallel with the floor. You know you’re on the right track when you form a 90-degree angle between the upper arms and forearms.Parallel bar triceps dipsBicepsThe high visibility of impressive biceps commands respect and conveys a respectable degree of upper-body power. Although they are beauties to be admired, the volume of work is often overstated. Because they already receive indirect tension from other upper body training, 2-3 movements per session for 2-3 sets of 8-12 reps each is ample for maximal recruitment. Add these three rather obscure movements to have your biceps reaching new developmental “peaks.”4 Biceps ladderThe biceps ladder is a great movement for extending the time under tension while enabling maximal contractibility of both biceps heads. It also emphasizes the negative part of each rep to promote more muscle micro trauma (and subsequent growth) compared to other movements.Biceps ladderThis movement is best performed on a power rack or a Smith machine. Set bar at a level low enough for you to fully extend the arms, with your back just clear of the floor. Begin by grasping the bar with an underhand grip, arms fully stretched; then contract your biceps while curling your upper body to the bar until it touches your forehead. Squeeze hard at the top, and then slowly lower back down to starting position. After completing as many reps as possible from this position, raise the bar a notch and immediately complete another set to failure. Continue in this fashion until you reach the farthest notch.5 Seated cable concentration curlConcentration curls have always been a favorite of people pining for that coveted biceps peak. The cables will allow more tension to be placed on the biceps long head and recruit a greater number of muscle fibers as a result.Seated cable concentration curlStart by attaching a single handle to a seated row cable. Position yourself seated and facing the machine, then rest the back of your upper arm on your knee and curl weight until the palm almost touches the front deltoid of the working arm. Remember to squeeze and slowly extend your arm to the starting position.6 Spider curl (AKA: the Larry Scott curl)The spider curl is so named after the eight-legged bench it was originally performed on. It was popularized by the first-ever Mr. Olympia winner, Larry Scott, who rocked unmatched biceps. The movement helps to lengthen the long head to promote greater fullness while building the short head to create more biceps width.Spider curlNow comes the fun part! Lean forward on a vertical preacher bench with the triceps pressed flat against the front padding and arms fully extended, thus achieving a nice stretch. Now raise weight to shoulder height by squeezing the biceps and repeat. Simple yet effective!ForearmsAside from titanic triceps and biceps, no other muscle grouping is as routinely displayed as the forearms. Comprising many individual muscles, the forearms are notoriously a stubborn group of muscles to train. Given their involvement in almost all exercises, they need both volume and massive weights to be properly hit. The exercises featured below will have yours larger and more impressive in no time.7 Plate pinch-hold for forearmsIsometric training (static contractions held for 10 seconds or longer) is an effective way to build muscle endurance and provides one hell of a mean burn. When the forearms are subjected to such a stimulus, the results can be truly spectacular. The plate pinch-hold is a classic and easy to perform.Grasp two weight plates of the same size and resistance at arm’s length, between your thumb and fingers. Extend toward the floor and hold for at least 30 seconds, then switch to opposite side. Flatter plates can be difficult to grip so it’s worth experimenting with flat plates or hollowed-out plates.“The forearms are notoriously stubborn to train. They need both volume and massive weights to be properly hit.8 One-arm dumbbell behind-the-back wrist curlsThe bulk of forearm mass can be found in the flexor muscles situated on the underside of this grouping. Rather than hitting them with variants of the underhand wrist curl, change up your flexor training with behind the back overhand curls. This seldom-performed exercise will pump your forearms to great effect and gains.Hold a dumbbell with an overhand grip and fully extend your arm to the back of your body a little wider than shoulder width. Keep your arms steady and curl the weight toward your forearm flexor; squeeze hard at the top. Slowly lower and repeat.Mixing it up for further arm mass gainsIf your goal is Hulk-like hypertrophy, the right combination of exercises for the greatest growth stimulus is the key. Remember that all arm movements will build mass, but it is the training style, rep range, and volume of weight lifted that will help determine growth. Try incorporating the above exercises into your arms regimen or even increasing your training volume by adding an exercise to your current routine. Then improved size and shape will be yours forthwith!ReferencesStoppani, J. Climb the Ladder for Bigger Biceps. Muscle & Fitness [Online] http://www.muscleandfitness.com/workouts/arms-exercises/climb-ladder-bigger-biceps retrieved on 22.4.14Recommended For YouFred ”Biggie” Smalls Workout: 8 Moves To Awesome ArmsGet your guns! Take a page out of Biggie’s book and learn how he prepares his biceps and triceps for an important contest. Here’s to volume!Arms By Alex: Strong Biceps And Triceps WorkoutForget small-arms fire. It’s time to turn your guns into cannons. Alex Carneiro’s video workout will help you build bulging biceps and horseshoe triceps.Old-School Arms: Josh Halladay’s Arms WorkoutNPC competitor Josh Halladay is on a quest for his pro card in 2014. Here’s the off-season arms workout that he’ll use to add serious muscle to his arms!About The AuthorDavid RobsonVIEW AUTHOR PAGEAs an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.View All Articles By This Author