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Seated Dumbbell Shoulder Press


The Seated Dumbbell Shoulder Press develop the entire shoulder muscle group. The dumbbells allow for a greater freedom of movement than the Barbell Shoulder Press. This greater freedom of movement also increases shoulder muscle activation and can also be very useful for people with shoulder injuries since the dumbells are far less stressful to the shoulder joint. Seated Dumbbell Shoulder Press ...

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Seated Cable Concentration Curls


Cable Concentration Curls The Cable Concentration Curl is an isolation exercise that works primarily  the long head (lateral head) of the biceps brachii that is activated significantly more than the short head (medial head). Muscles Worked when Performing the Cable Concentration Curl  Target Muscles Brachialis – Note: The long head (lateral head) of the biceps brachii ...

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Using High Voltage High Intensity Training (HIT) for Maximum Gains


Bodybuilding is the process of maximizing muscle hypertrophy through the combination of weight training, sufficient caloric intake, and rest. One important factor of this “bodybuilding triangle:” weight training is not as simple as it seems. To make the best gains in the shortest amount of time, it is important to understand a basic principle: intensity. In ...

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Explosive Strength Building Exercise


The squat has long been known to increase not only your lower body strength, but to stimulate your entire body for increases in muscular development and overall sterngth. A simple variation of this exercise (the Jump Squat) while adding another compound movement (the Romanian deadlift) can turbo charge your workout and add dramatic growth and power as well! ...

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Hyperextensions for a Strong Lower Back


Hyperextensions are a great core strengthening exercise. Hyperextensions strengthen and builds the lower back (erector spinae). A strong lower back is essential in stabilizing the torso and in preventing lower back injuries.   Complete hyperextension exercises after your deadlifts for complete exhaustion of the lower back muscles. Main Muscle(s) Worked: Erector Spinae (lower back) ...

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Video: Nikki Bascome Presents Gyms With Gifts


Following the success of the recently held ‘Take Over Fight Night’, professional boxer Nikki Bascome made a presentation to representatives of the local gyms that were involved in the event. Addressing the representatives Bascome said, “I just want to say thank you for participating at the ‘Take Over’ event. It was a success and I couldn’t do it without the ...

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Rear Lateral Raise


The Dumbbell Rear Lateral Raise is an isolation exercise that is known as one of the best bodybuilding exercises for building the posterior deltoid (rear delts).  The Importance of Muscle Balance for the Shoulders (Deltoids) Very often the front deltoids (delts) are strong from lots of pressing movements (bench presses, overhead shoulder press, etc.) so they ...

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Best Leg Exercises


Quadriceps exercises are important in keeping your legs strong to allow for the highest level of flexibility, as well as to prevent injury. Developing your quadriceps not only helps to guard against muscle injuries, but can also help to support the knee joint and protect it from injury. The following exercises are the Top Most Effective ...

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Top Shoulder Exercises for Great Shoulders


A set of broad shoulders can make or break a physique. You can have bulging arms, thick pecs, and even a six-pack row of abdominals, but if they’re all framed in by narrow, stooped shoulders, you’ll just look another gym goer who doesn’t know what he is doing. Assuming you fully appreciate the importance of rugged ...

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Cardio or Aerobic Exercise Improves Overall Health


30 minutes a day of cardio may the magic bullet you’ve been looking for according to new research. With its health benefits ranging from disease prevention to stress reduction, cardio/aerobic exercise is one of the best things you can do for your overall health. Cardio/aerobic exercise can help you live longer and healthier and can help you ...

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