Hugh Jackman Real Steel Workout

Hugh Jackman may just be one of the fittest lead males in Hollywood and he never shies away from any challenge when it comes to an action movie.

Lately he looked even more buff than usual as he hit the gym again for his action-packed role in Real Steel.

So how’s he getting so ripped? Keep reading to find out…

1. The Hugh Jackman Real Steel Diet

First, he knows how to eat right. Whenever he’s asked about his workout routine, Hugh Jackman always brings up diet. Not only does he eat health – lots of greens, very little fat and sugar – he also eats a ton of protein.

In one interview he even mentioned waking up in the middle of the night to have an extra protein shake! So whatever you do, you’ve gotta get the protein. Here’s how…

First, invest in one or two high quality whey proteins. I always have a couple different flavours on hand so I don’t get bored with them. I recommend checking out Gaspari Nutrition Myofusion. The Delicious Vanilla and Milk Chocolate flavors are amazing and will leave you feeling full and prevent you from eating junk food.

Second, use protein bars to snack on. There are some good ones out there and some bad ones. Two of my recommendations are Promax Protein Bars and Myoplex LIte Bars, or you can view my recent article on Best Protein Bars. Other ideas for snacking are non-fat Greek yogurt, almonds, and lentils.

2. The Hugh Jackman Real Steel Workout

For his workouts, Hugh Jackman hits it hard at the gym, and it definitely shows! He typically rotates between 2 phases of resistance training: muscle building and strength gaining. Each of these phases lasts 6 weeks, rotating over a 5 month period. If you already have a great workout routine then you can simply apply the principles below to follow Hugh’s training regimen. However, if you need a workout to reference then check out either Hugh Jackman’s Wolverine Workout or Chris Evans Workout for Captain America.

Phase 1: Muscle Building – For the muscle-building phase, the goal is to put on mass. This means lifting heavy and getting out 8-10 reps of each exercise. It also means working to failure, so you need to feel the burn!

Phase 2: Strength Gaining – For this phase, the goal is to gain strength. Why? Because increase strength means you’ll get more out of your next muscle-building phase! Here, you’re probably going to want the help of a trainer or friend.

You need to increase your weight even more, so that you’re only getting out about 3-4 reps before failure. Aim for 4-5 sets of each exercise. Add on the weight, but don’t lose your form!

Interval Training – For the last week of each phase, Jackman focused on high intensity interval training. This means doing short total body exercises and alternating between high and low intensity. You can do this to your cardio workouts as well. For a complete description of high intensity interval training, click here.

Hugh Jackman Real Steel Workout – Conclusion

It sounds intense, but if you want to get yourself into superhero, action star shape then it’s the workout for you! And if you’re worried about packing on too much mass, just increase the number of reps a bit. You may also want to consider taking an energy boosting supplement like USPlabs OxyELITE Pro, to keep you pushing through these workouts!

Have any questions or feedback about Hugh Jackman’s Real Steel workout? Please leave a comment below…

Shoulder Workout

It’s the era of the rounded shoulder problem and with computers it is only getting worse! So pay special attention because one of your muscle groups that needs regular attention is definitely your shoulders.

But shoulders are sometimes overlooked, thrown into a workout with only 1 or 2 exercises.

The reality is, your shoulders are involved to some degree in most of your body’s movements, especially when it comes to your upper body.

Your rear deltoids, for example, are involved in many back exercises, while your anterior deltoids are used in most chest exercises. Your rotator cuff, another key component of your shoulders, is used in many arm movements.

What you end up with is a muscle group that is exercised frequently but often without a lot of focus. As a result, your shoulders are prone to injury more so than other muscles. In fact shoulder injuries are some of the most common physical injuries!

So it’s important to give them the attention they deserve. I recommend having a dedicated shoulder workout at least once every 2 weeks. Because you use your shoulders in so many movements, you also don’t want to overdo it.

But regularly exercising this muscle group can help prevent injury in the long-term. I’ve come up with a killer shoulder workout that can be adapted for both beginners and advanced.

Killer Shoulder Workout

This workout will probably take between 30 and 40 minutes. Aim for 3-4 sets of 8-12 reps, depending on your fitness goals and level of experience.

I recommend an energy supplement like USPLabs Jack3d to help you take your shoulders to the next level!

• Barbell Shoulder Press (optional: substitute with EZ-curl bar) (view exercise)
• Seated Dumbbell Shoulder Press (view exercise)
• Seated Incline Dumbbell Shoulder Press (view exercise)
• Lateral Dumbbell Shoulder Raise (view exercise)
• Front Dumbbell Shoulder Raise (view exercise)
• Seated Rear Deltoid Raise (view exercise)
• Walking Lunge with Dumbbell Shoulder Press (view exercise)

To prevent injury and reduce the strain on your muscles, make sure you end with 5-10 minutes of stretching. One simple stretch for your shoulders is simply an overhead stretch, or a reach-across and pull stretch.

Follow up your shoulder workout with a good post-workout supplement like Scivation Xtend. Also make sure you’re giving your muscles the fuel they need with a good protein supplement like Optimum 100% Natural Whey.

And if you’re worried about maintaining the health of your muscles, I’d also checkout Optimum Opti-Men or Optimum Opti-Women, the best multivitamin supplements on the market.

There you have it, a killer shoulder workout for getting stronger arms! Remember, you can adapt this workout to any fitness level by adjusting the amount of weight, number of reps, or equipment used.

Have any questions or feedback about shoulder workouts? Please leave a comment below…

15 Minute Ab Workout

Let’s get right to the point…

We’re all short on time, and I know better than anyone the value of a short powerful workout that can be packed into a busy day.

And abs are the perfect candidate. Why? Keep reading to find out…

Abdominal muscles are limited in how big they can get, which means they can be exercised frequently in small bursts. They also play a key role in balance, posture, and all-around support, so they need to be exercised regularly.

So if there’s any workout that you want to squeeze in, this is it. Here’s the plan:

Perform this 15 minute ab workout 2-3 times a week. It can be done before or after other workouts, or it can be done on its own when your day is extra busy. Getting in this workout 2 or 3 times a week will help keep your abs hard and toned.

So let’s get to it…

The 15 Minute Ab Workout

Warm-Up

Before your 15 minutes start, do at least 2 minutes of warm-up. This can include jumping jacks, sprints, or jumping rope. Check out the LCD Digital Jump Rope for a great in-home warm-up option.

Workout

For each exercise, perform only one set. This will allow you to hit your abs and core from all angles in a short period of time. Rest only 15-20 seconds between exercises.

Aim for 25 reps of each exercise, or work until exhaustion, depending on your level of fitness. This workout is great for beginners and advanced exercisers alike, and can be done at home with simple pieces of equipment.

And remember, you’ve gotta move fast! Follow this order, and you’ll really feel the burn…

1. Lunge Ab Twist with Medicine Ball (view exercise)
2. Ab Rollout with Stability Ball (view exercise)
3. Oblique Crunches (view exercise)
4. Ab Twist with Weight (view exercise)
5. Ab Crunch with Toe Touch (view exercise)
6. Bicycle Crunch (view exercise)
7. Ab Crunch on Stability Ball (view exercise)
8. Side Plank Crunch (both sides) (view exercise)
9. Superman Exercise (view exercise)

Cool-Down

Follow with 2 minutes of abdominal stretches. Some great stretches for your core include side bends and cobra stretches. Stretching alone will help keep you toned.

This is also a great time to refuel your muscles with a great protein shake like Optimum 100% Natural Whey and a glutamine supplement like Optimum Glutamine to sustain muscle repair and growth throughout your day.

15 Minute Ab Workout Conclusion

So there you have it, a killer ab workout that takes only 15 minutes! Whether you’ve got an early morning or a late night, this one can be squeezed in anytime of the day. Get the most out of your time, and give yourself the abs you’ve been looking for.

Have any questions or feedback about the 15 minute ab workout? Please leave a comment below…

Back Exercises for a Strong Back

Many people neglect back exercises in their workouts, focusing only on the muscles they see in the mirror.

But your back muscles are crucial for your overall level of fitness.

So it’s time for you to get more out of your back workout and transform your upper body!

Ready for a strong back?

A strong back plays an important role in your total body strength, because it’s a large group of muscles. It also supports other muscles, which means that a stronger back will help you get through all of your workouts more easily.

A strong back also means easier lifting and pulling movements, which are common in everyday activities. When it comes to your lower back muscles, these are an important part of your core strength and balance.

So you can see why your back shouldn’t be neglected. But let’s take things to the next level and look at the best exercises for a strong, ripped back.

Back Exercises for a Strong Back

The following exercises are what I consider the best for improving your back strength. Combine them into a single workout of 3-4 sets each at 8-10 reps for a total back workout!

Cable Lat Pulldown (view exercise)

This one focuses on your upper and middle back muscles, and really hits a lot of key back muscles. It also challenges your stability, which will help you see results faster. TIP: Make sure you hold your back at a slight backward angle and pull towards your upper chest.

Seated Cable Row (view exercise)

The back exercise works your entire back, including your lower back. It also requires stability and works your biceps as well. TIP: Make sure your posture is held constant throughout the exercises. Avoid leaning forward or backward.

Bent Over Barbell Row (view exercise)

To attack things from a slightly different angle, try a bent over barbell row. This one’s sure to build strength in no time. TIP: Make sure you hold your back in stationary position as you row, and don’t lock your knees.

Barbell Deadlift (view exercise)

Deadlifts are great for your quads and glutes, but they also really challenge your back muscles. You’ll feel this one in your lower and middle back. TIP: During the lift, pull your shoulders back and focus on engaging your back muscles.

Bent Over Lateral Cable Extensions (view exercise)

This one’s slightly more advanced, but it’s a killer workout for really focusing on the middle of your back. TIP: Make sure your posture remains constant throughout the exercise, and really focus on squeezing your back muscles.

Hyperextensions (view exercise)

Hyperextensions on the roman chair are great for targeting your lower back muscles, so be sure to include this for a total back workout. TIP: To add more resistance, hold a weight plate, dumbbell, or Kettlebell during the exercise.

Back Exercises – Conclusion

What a killer back workout! Remember, don’t neglect your back, it plays an important role in your overall fitness. Whenever you try a workout this intense, I always recommend a combination of the following supplements to maximize gains:

• A tasty, satisfying whey protein supplement– Try Gaspari Nutrition Myofusion
• Pre-workout booster for energy and endurance – Try USPLabs Jack3d
• Intra-workout supplement for improving muscle endurance and recovery – Try Scivation Xtend

Have any questions or feedback about back exercises for a strong back? Please leave a comment below…

Dumbbell Chest Workout

Looking to change up your chest workout?

Yesterday I offered you some killer arm workouts, so I thought I’d throw in some chest workouts to give you a ripped upper body!

This article covers everything you need to know about chest workouts that rely on dumbbells only.

What’s the advantage?

Dumbbell exercises are great for both intermediate and advanced strength training levels. If you’re a beginner, I recommend starting with weight machines in order to build up your strength and develop your form.

But the truth is, dumbbell exercises will lead to better results for a number of reasons.

First, they require greater use of muscles which work to stabilize the target muscles. Second, they depend on equal force from both sides of the body, unlike machines which can let one side of your body work harder than the other.

Dumbbell Chest Workout

This dumbbell chest workout is aimed at covering every part of your chest, so you can definitely substitute it for your current workout!

Aim for 3 sets of 8-12 reps, depending on your goals. Complete all of the basic exercises as well as their variations, for 8 exercises in total.

And remember, you’ll always maximize your benefits if you have a protein shake a couple hours before your workout and immediately following. I recommend Optimum 100% Natural Whey or Gaspari Nutrition Myofusion, two of my personal favorites.

Dumbbell Chest Press – Simply lie flat on a bench and press dumbbells straight over your chest, maintaining a steady form, and lower until dumbbells return to starting position. (view exercise)

• Variation 1: Incline – In order to focus your efforts on your upper chest, perform the same exercise on an incline bench. (view exercise)
• Variation 2: Decline – Using a decline bench will target the lower portion of your chest. Make sure the dumbbells are lifted perpendicular to the floor, not over your face or head. (view exercise)

Dumbbell Chest Flye – Lie flat on a bench, hold dumbbells at sides, and bend slightly at the elbows. Holding this bend steady throughout the movement, bring the weights together at your midline, and return to starting position. (view exercise)

• Variation 1: Incline – Just like the incline chest press, this exercise also targets your upper pectoral muscles.
• Variation 2: Decline – Do the same on a decline bench, making sure not to press dumbbells over your face or head.

Dumbbell Press on Stability Ball – This one requires a lot more balance and will engage more muscle groups simultaneously. Using your lower body, stabilize yourself parallel to the floor, with your shoulders and upper back resting on the stability ball. Use lower weight for this exercise, as it should be more challenging.

Dumbbell Grip Pushups – This is a great twist on the traditional pushup. Place 2 low-weight dumbbells on the floor, about shoulder width. Perform a series of pushups (normal or modified) while gripping the dumbbells (which should remain stationary). You’ll notice that this increases the range of motion in this exercise. Change the angle of the dumbbells to target your muscles in different ways.

Sound intense? Trust me, this dumbbell chest workout will get you looking ripped! With the added challenge of stabilizing the weights throughout your entire workout, you’ll be making gains in no time!

Have any questions or feedback about dumbbell chest workouts? Please leave a comment below…

Elliptical Workouts

So yesterday I offered you guys some killer treadmill workouts to spice up your cardio routine.

But what about the elliptical?

The elliptical is one of the most popular cardio machines at the gym, and for good reason – it gives you a total body cardio workout. It’s also easier on your joints.

But like anything else, boredom takes over. So here are some variations on the elliptical workout that will keep you moving!

For all of these workouts, I’ll give you the resistance, incline, and strides per minute (SPM) that you should be aiming for.

Let’s get to it…

Booty Elliptical Workout – You only need 35 minutes for this workout, but trust me, it’s intense. Your first goal is to increase your resistance to 9, and your incline to 11, by the 5-minute mark.

Then you’re going to keep things high until the last 5 minutes. While in your target zone, aim for getting up to a resistance of 10-11, and an incline of 13-15, increasing every 5 minutes or so. Your target SPM should be 130-140. This one will really target your glutes!

Core Elliptical Workout – This one focuses on your core, and it’s easier than you think. All you have to do is let go. That’s right, just take your hands off the grips and pump your arms like you’re running.

Every 3-5 minutes, alternate between resistance levels of 7 and 10, with SPM ranging from 140-160. For the last 5-10 minutes, spend your workout going backwards – this will really challenge your core stabilizers.

Short Interval Elliptical Workout – You can really push your interval training on the elliptical by doing shorter intervals. Start with a 5-minute warm up at a resistance of 5, and then increase to 7 for the next 3 minutes. After that, you want to change your resistance level every 2 minutes, alternating between 3-4 speeds.

For example, 2 mins at 8, 2 mins at 7, 2 mins at 8, 2 mins at 6, and repeat. Your SPM should be 130-140 at your lowest interval (your recovery) and 200-210 at your highest. End with a 5-minute cool down.

Total Body Elliptical Workout – By changing the focus of your movements, you can use the elliptical machine to work out specific muscle groups. Start with a five minute warm up at a resistance of 3. Spend the next 10 minutes at level 7 and 150 SPM, but don’t use the hand grips. This will be the core portion of your workout.

For the next 10 minutes, increase your resistance and SPM, and focus on pulling movements with the hand grips. This will work out your back muscles. Spend another 10 minutes focusing on pushing movements with your upper body. This will work out your chest. End with 5 minutes of backwards movement for your cool down.

Elliptical Workout Conclusion

So there you have it, 4 elliptical programs to jumpstart your cardio routine at the gym. Remember, the elliptical offers a number of options that can be used in different combination, including resistance, incline, speed, and handgrips.

Before I forget…

If you’re looking to burn extra fat during your elliptical workout, try adding a natural fat burning supplement to your diet, like Irwin Naturals Green Tea Fat Metabolizer. This will help maximize your fat burning efforts.

Have any questions or feedback about elliptical workouts? Please leave a comment below…

Treadmill Workouts

Getting bored with your treadmill routine? So am I!

So I thought I’d develop some different treadmill workouts to bring some fun back into your cardio.

And the truth is, your body will plateau with cardio just like it will with strength training. So it’s important to change it up once in a while.

Winter’s also just around the corner, and for many of us, that means more indoor cardio workouts. So here’s a series of treadmill programs you can start today.

Ready? Here they are…

Treadmill Workout: Beginner Intervals – If you’re new to the treadmill, start with a 20-30 minute workout. Set your incline to level 1.0, and start your speed at 3.0, which is a walking speed.

After 10 minutes, increase to 5.5, a light jogging speed, for 2 minutes, and then drop back down to 3.5 for the next 2 minutes. Keep alternating like this until you reach your last 10 minutes, and return to walking speed.

Treadmill Workout: Pyramid Intervals – This one’s great for all levels, beginner or advanced, and will really get your body burning calories. An incline of 1.0-2.0 will work just fine here. The goal of this treadmill workout is to change your speed every minute. By doing so, you’ll improve your heart rate capacity and really work up a sweat.

Start with 5 minutes at a speed of 4.0, and then begin alternating between  speeds every minute. For example: 1 min at 5.0, 1 min at 6.0, 1 min at 5.0, 1 min at 7.0, and so on. End with a 5-minute steady cool-down.

Treadmill Workout: Advanced Intervals – This one really takes things to the next level. The goal of this interval workout is to keep things at higher speeds, from 6.0 – 8.0. Aim for alternating speeds every 2-3 minutes, starting and ending at a walking speed for 5-10 minutes.

Treadmill Workout: Rolling Hills – This is an interval training method that’s meant to reflect outdoor running. The changes are smaller, but the effects are still big. Here, try alternating between only 2 speeds: 6.0 and 6.5 (or 5.0 and 5.5, depending on your preference) every 2-3 minutes.

Treadmill Workout: Treadmill Hike – This workout is meant to imitate a real outdoor hike. Here, rather than extreme increases in speed, you need to go for changes in incline. Start at an incline of 2.0 and a speed of 3.0 for your warm-up walk. Increase your speed at the 5 minute mark, but stay in the range of 3.5-4.5.

For your incline, increase by 2 levels every 4 minutes, getting up to an incline of 8.0-10.0. Aim for 30-40 minutes in total. Intense right? By the end of this workout, you’ll feel like you just climbed a mountain!

Treadmill Workouts: Conclusion

So there you have it, 5 challenging treadmill workouts to get you feeling motivated. I’ve tried these myself, and trust me, they make things much more interesting. They also really work up a sweat, so be sure to bring along a towel and some water to stay hydrated.

One more thing…

I would also recommend following these workouts with a good recovery drink. Try Muscle Pharm Recon. It will replenish vital nutrients and maximize muscle repair. Give it a try!

Have any questions or feedback about treadmill workouts? Please leave a comment below…

Pull-Ups: Exercise of the Week

Thought I’d introduce an exercise many people have a challenge with – pull-ups. Because you are having to lift your entire weight and use only your upper body to do this, most everyone is quite intimidated by this one exercise. There is no real way to cheat other than swinging, and you probably feel pretty embarrassed if all you’re doing is monkeying around trying to lift your body repetitively so let’s look at the right way to do this exercise and how we can build strength to make this a breeze.

Now one note, the pull-up is different than the chin-up because you are using an underhand grip rather than an overhand grip. Most likely you will find the underhanded pull-up is easier since your biceps can really come into play to push you up.

Let’s get into the details of this exercise…

Pull-Ups Instructions

• Jump up and grab the bar with an underhand grip.
• Your hands should be about shoulder width apart.
• Lift yourself up until your elbows hit your sides.
• Lower yourself slowly until arms are full extended.

Muscles used in Pull-ups:

Primary – Lats
Secondary – Forearm muscles (Brachialis and Brachioradialis), Shoulders (Posterior Deltoids), Traps (lower & middle), Chest (Pectoralis major and minor),
Stabilizers – Biceps, Triceps

Points to focus on:

• You should have at least a 2 second count on the way up and on the way down
• Your main point of focus should be on your lats muscles
• Make sure you are not swinging and using that momentum for lifting yourself up
• Keep elbows stationary
• Keep abs tight to bring balance
• Concentrate on moving shoulder blades back

Common Mistakes:

• Swinging
• Moving legs
• Going too fast

Recommended Exercise Routine:

3 sets of 8-10 repetitions

Recommended Supplements with this Exercise:

SuperPump – Gaspari Nutrition’s SuperPump250
Creatine Monohydrate – Fusion Bodybuilding’s Purple-K
Whey Protein – Optimum 100% Whey Protein

Conclusion – Pull-Ups

This is a very tough exercise, but the key is to not give up. Even if you have to start at only doing 2 repetitions in a set just trying increasing the number of repetitions by one each week. Pull-ups are a fantastic exercise because the involve so many muscles and if you are trying to build strength in your arms and mid-back this is definitely one of the best exercises out there for this.

Have any questions or thoughts about this exercise? Please leave a comment below…

Everybody wants a rock hard butt and beautifully toned thighs. Here are three simple exercises to help you achieve the butt and thighs you have always wanted.

Lunges

Lunges are incredibly effective in toning your butt and thighs. Now, you have probably done these in high school gym class or somewhere else and thought they were useless, but when you start doing high numbers of repetitions, they really work.

To do a lunge, stand up straight with your hands on your hips. Step forward with your left foot and lunge forward. When you can go any further forward, return to your starting position and do it with the other foot. It’s that simple.

*Note: try not to step too far forward, it increased the chance of an injury.

Squats

Squats are another simple, yet extremely effective butt and thigh toning exercise. You don’t even need any supplemental weights to experience the full effect of this activity.

Stand straight up with your arms crossed in front of your chest. Your feet should be shoulder width apart. Slowly start squatting down until your thighs are parallel to the ground. When you reach that position, change direction and stand up straight again. Do this exercise slowly and in a controlled motion. Try not to squat down too far.

Step Ups

Stepups work in a very similar way to squats, but they work unilaterally. (One side at a time) You can also add some intensity to this exercise to increase your heart rate and benefit from some cardiovascular training.

To do a step up, find a sturdy object that is about 1 foot tall. Place it in front of you. Put one foot on it, and step up on to the object, elevating yourself. Reverse the process and step back down. Now, repeat the same process with the other foot.

As you can see, simple exercises like the lunge, the squat and step ups can really tone your but and thighs without being to complicated!

Biceps Curl with Rope – Exercise of the Week

There’s one killer exercise that I’ve learned to love because it increases biceps power and volume, grip strength, activates your core and also gives you a great pump! This exercise is the biceps curl (or hammer curl) with the rope and pulley system – (View photo here)

The great thing about this exercise is that it puts you in a position where you need to focus on keeping your core tight and prevent yourself from getting into a swinging action. The other focus point is to continually remind yourself that you need to keep your shoulder blades back and have your spine in the correct position to get the most out of this exercise. Let’s get into the details of this exercise…

Instructions

• Attach the rope to a the lowest setting on a pulley system and face the pulley standing about a foot away.
• Grab the rope and flex your core while standing up. Make sure you have an underhand grip so when you pull the rope it will come towards your face.
• Now go through the movement all the while keeping your elbows in the same position. Basically the elbow joint is the pivot point only.
• Flex your biceps at the top part of the movement and remember to keep your shoulder blades back.
• Slowly bring the weight back down with a 2 second count.

Muscles used in Biceps Curl with Rope:

Primary – Biceps (Brachii)
Secondary – Forearm muscles (Brachialis and Brachioradialis)
Stabilizers – Wrists, Shoulder blades, Traps

Points to focus on:

• Feet should be slightly wider apart than hips
• Most important to keep natural arch in your back throughout movement
• Keep elbows stationary
• Keep abs tight to bring balance
• Concentrate on keeping shoulder blades back

Common Mistakes:

• Slouching at upper back
• Using too heavy weight so swinging motion comes into play
• Moving the entire arm and elbow
• Not keeping rope close to body
• Movement of feet

Recommended Exercise Routine:

1 warm-up set of 10 repetitions
3 sets of 8-10 repetitions

Recommended Supplements with this Exercise:

SuperPump – Gaspari Nutrition’s SuperPump250
Creatine Monohydrate – Fusion Bodybuilding’s Purple-K
Whey Protein – Optimum 100% Whey Protein

Conclusion – Biceps Curl with Rope:

Try adding this exercise to your routine for just 4 weeks and you’ll see some great definition in your arms. If you spent the time to really think about keeping your shoulder blades back it can also help you think about your stature on a daily basis when you are just walking around! Nice bonus!

Have any questions or thoughts about this exercise? Please leave a comment below…

Deadlift: Exercise of the Week

There aren’t that many different types of exercises you can do for the lower back since the range of movement is pretty limited in this area. With that said the deadlift is one of the most effective exercises to really strengthen the erector spinae muscles of the lower back.

The trick with this exercise is that you absolutely MUST have proper form to do it right otherwise you risk excessive strain on your hamstrings and lower back. Not fun, and why so many people shy away from this exercise, but when done correctly you will see some exceptional results.

If you’re beginning this exercise it is best to start with using dumbbells instead of a barbell. Light dumbbells will allow you to focus on your form and perfect the movement before you advance to a heavier barbell which challenges your balance more. Also when beginning do the deadlift with bending at knees. Once you have been doing that for several weeks you can try the exercise with stiff legs.

A variation I like to add is having one hand with an under-grip and one hand with an over-grip, it allows you to keep the bar balanced a little easier when you go heavier with the weights.

Muscles used in Deadlift:

Primary – Erector Spinae (lower back)
Secondary – Gluteus Maximus, Quadriceps,Hamstrings, Soleus, Gastrocnemius (Rhomboids).
Stabilizers – Trapezius (upper back), Abs, Obliques

Points to focus on:

• Feet should be slightly wider apart than hips
• Most important to keep natural arch in your back throughout movement
• Push your but back and bring thighs parallel to floor
• Keep abs tight to bring balance
• Concentrate on keeping shoulder blades back

Common Mistakes:

• Slouching at upper back
• Using too heavy weight so can’t come down with thighs parallel to floor
• Not facing mirror and checking form
• Not keeping bar close to body
• Movement of feet

Recommended Exercise Routine:

1 warm-up set of 12 repetitions
3 sets of 8-10 repetitions

Conclusion – Deadlift:

Start light and make sure your body is warmed up beforehand with some light cardio and you will drastically reduce your chances of injury. You will notice rapid change in strength over the first few weeks but remember to play close attention to your form. After several weeks you can try this exercise with a barbell or with stiff legs (not bending at knees), natural arch in your back through the movement will be your main focus for optimal results.

Have any questions or thoughts about this exercise? Please leave a comment below…

Exercise of the Week: Exercise Ball Ab Crunch

Yesterday I tweeted to see what people thought was the most difficult exercise and the number one response was sit-ups/crunches. I see this a lot in the gym mostly because people are doing the exercise with a swinging motion, or they have their hands behind their heads and causing strain on their necks.

There are a lot of devices which have been invented to try and circumvent the lower back pain or neck pain caused from ab crunches but I believe the one that is most effective and can help even the most advanced are ab crunches on an exercise ball. The natural arch created by the ball keeps your back in place and allows you to focus on keeping your abs tight and really concentrating all your efforts on a smooth controlled motion.

Let’s take a 360 approach on ab crunches with a stability ball…

Muscles used in Exercise Ball Ab Crunch:

Primary – upper and lower abs (rectus abdominis)
Secondary – Obliques

Points to focus on:

• Sit on ball and walk forward and lie back so ball fits curve in your back
• Place hands on side of head or folded across chest
• Crunch with a smooth range of motion, 2 seconds down and 2 seconds up
• Keep neck fixed throughout (pretend you have a tennis ball between your chest and neck)
• Concentrate on keeping abs tight and doing all the lifting of your upper body

Common Mistakes:

• Hands behind head pushing your body up and straining neck
• No concentration on abs and keeping core tight
• Moving too quickly
• Worrying too much about position on ball (you can position yourself in many angles for variation)

Recommended Exercise Routine:

1 warm-up set of 12 repetitions
3 sets of 12-14 repetitions or
3 sets of 15 repetitions with one foot raised holding medicine ball in front of chest (for advanced levels)

Conclusion – Exercise Ball Ab Crunch:

If you are experiencing any discomfort in your lower back area make sure to reposition ball to fit curve of your back and keep a neutral spine position. You may also want to try smaller or larger exercise balls to get better positioning. There are many variations you can do with this exercise including feet up against a wall, or doing a slight twist movement to one side as you raise.

Remember: Doing ab crunches endlessly isn’t going to give you six pack abs. You also need to be doing high intensity cardio 2-3 times a week to lower your overall body fat and focusing on a very healthy diet.

Have any questions or thoughts about this exercise? Please leave a comment below…

Exercise of the Week: Decline Chest Press

Very impressive response for the previous exercise of the week – barbell squats, if you haven’t tried adding that to your routine definitely give it a try (hint: if it’s too challenging you can always try it with dumbbells or your hands crossed across your chest first).

This week I wanted to highlight an exercise that is the most effective in building the lower part of the chest as this area is under-developed for most men and women. The lower area of the pecs are responsible for lifting the chest muscle up and allowing you to really push out through you arms. In terms of aesthetics this area of the chest is most desirable because it adds so much definition to your overall upper body.

If you can master strengthening your lower chest with these decline chest presses then you will also be able to do push-ups much easier, and punch much stronger (great if you’re a boxer).

Now this exercise can be done with dumbbells or with a barbell. Personally I prefer doing them with dumbbells because it activates my core more, balances out any muscle imbalances from my left and right side of body, and makes me focus on a smooth and full range of motion. You can always switch from dumbbells to barbell 3 or 4 weeks in and then cycle the weeks to add variety.

Note: Remember to have someone spot you with this exercise as you start or if you are going extra heavy. It’s not worth having the weights crash down on to your chest in this position!

Muscles used:

Primary – chest (pectoralis major and sternal)
Secondary – shoulders (deltoids), triceps, biceps

Points to focus on:

• Place legs comfortably under leg brace
• Lie back and make sure your butt is tucked in and your back is resting comfortably on the bench
• Raise weights with a smooth range of motion, 2 seconds down and 2 seconds up
• Come down so elbows are about a 90 degree angle
• The weights should be directly over your sternum (your chest bone)

Common Mistakes:

• Bring weights too far down so elbows drop below the bench
• Lifting of the hips
• Elbows are not directly out in line with chest and weights are coming down towards stomach
• Weight is too heavy and full range of motion is never achieved

Recommended Exercise Routine:

1 warm-up set of 12 repetitions with extra light weight
3 sets of 12-14 repetitions for definition and toning or
3 sets of 8-10 repetitions for strength (of course with a heavier weight)

Have any questions or thoughts about this exercise? Please leave a comment below…

Exercise of the Week: Barbell Squats

To advance your workouts I will be providing you with weekly exercises that you can bring into your workout routine and giving you with tips on how to maximize your efficiency. This week’s exercise is squats using a barbell.

You may be asking what is so special about squats using a barbell? The first and most important reason is that the squat activates numerous muscles including hamstrings, quadriceps, and calves as well as your core (erector spinae, abs and obliques) to help you stabilize.

The second question you may be asking is how does a barbell squat differ from using a smith machine? (In case you’re not sure what a smith machine is, it usually consists of a barbell fixed to sliding rails allowing only vertical movement). A smith machine is great for a beginner because it introduces the movement and provides support for the lower back muscles. With that said, numerous studies have found that using a barbell alone activates even more muscles in your body and surges your bodies growth hormones to help you build muscle strength and size. Therefore the effect is multiplied and you see more growth and strength not only in your lower body but throughout your body.

Muscles used:
Primary – hamstrings, quadriceps, and calves.
Secondary – core including erector spinae, abs, obliques.

Points to focus on:

• Feet shoulder width apart and eyes looking straight ahead
• Knees should be directly above feet
• Lower weight until your thighs are parallel with the floor (imagine coming down to having your butt on a bench)
• Keep weight light and focus on keeping your abs tight
• Natural arch in your back throughout movement
• Extend back up until knees and hips are straight but don’t lock your knees

Common Mistakes:

• Weight is too high and don’t come low enough so your thighs are parallel to floor
• Forget to tighten abs through movement
• Lock knees
• Lean too forward and increase possibility of knee problems/pain
• Back is not straight with natural alignment

Recommended Exercise Routine:
1 warm-up set of 12 repetitions with extra light weight
3 sets of 8 repetitions

Have any questions or thoughts about this exercise? Please leave a comment below…

I’ve put together some workout routines of some celebrities so you can get a idea based on their body types what kind of workout you want to go for. Aim for 8-10 reps if you want to put on more size and 12-14 if you want to get leaner.

You should begin to see results from your workouts after about the 4-6 weeks and this is when you can begin to switch up your workout and move to the next stage or go to the workouts and training section of this site.

This has been one of the most sucessful articles on the site closing in on 1 million views and over 400 comments which I’ve made an effort to reply to each one of your questions. Enjoy and let me know how these workouts go for you by leaving a comment below!

Beginner – Shed Fat and Tone Up

Celebrity body style: Matthew McConaughey

Monday: Upper Body
• 3 sets Lat pulldowns (view image)
• 3 sets Bench press (view image)
• 3 sets Dumbbell Bicep curls (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell press (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on stability ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)

Thursday: Off

Friday: Lower Body
• 3 sets Stability ball squats (view image)
• 3 sets Seated calf raises (view image)
• 3 sets Seated leg extensions (view image)
• 3 sets dumbbell lunges (view image)

Intermediate – Build Bulk and Strength

Celebrity body style: Matt Damon

Monday: Chest & Triceps
• 3 sets Triceps pushdowns with rope (view image)
• 4 sets Bench press (view image)
• 3 sets Seated triceps over head single dumbbell raises (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Dumbbell flyes (view image)
• 3 sets Triceps skullcrushers (view image)

Tuesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Crunches on stability ball (view image)
• 3 sets Plank (view image)
• 3 sets Bent knee hip raises (view image)

Wednesday: Back & Biceps
• 4 sets Lat pulldowns (view image)
• 3 sets Dumbbell bicep curls (view image)
• 3 sets cable rows (view image)
• 3 sets Barbell curls (view image)
• 3 sets Pull-ups or assisted pull-ups (view image)

Thursday: Off

Friday: Legs
• 4 sets Smith machine squats (view image)
• 3 sets Stiff legged deadlifts (view image)
• 3 sets Seated leg extensions (view image)
• 3 sets Stationary dumbbell lunges (view image)
• 3 sets Calf raises (view image)

Saturday: Shoulders
• 3 sets Dumbbell press (view image)
• 3 sets Seated bent over rear deltoid raise (view image)
• 3 sets Dumbbell shrugs (view image)
• 3 sets Dumbbell front raises (view image)

Sunday: Off

Recommended Article:
Top 10 Workout Supplements for Men

Advanced – Build Bulk and Strength

Celebrity body style: Jason Statham (Transporter)

Monday: Chest
• 2 sets Bench press warm up
• 3 sets Bench press (pyrnamid) (view image)
• 3 sets Incline dumbbell press (view image)
• 3 sets Dumbbell flyes on stability ball (view image)

Tuesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Jackknife with stability ball (view image)
• 3 sets Kneeling rollout with stability ball (view image)
• 3 sets Hanging leg raises (view image)
• 3 sets cable crunches (view image)

Wednesday: Back
• 3 sets Pullups (view image)
• 2 sets Deadlift warm up (view image)
• 3 sets Deadlifts (view image)
• 3 sets One arm dumbbell rows (view image)
• 3 sets Back extensions (view image)

Thursday: Legs
• 2 sets Squats warm up (view image)
• 3 sets Squats (view image)
• 3 sets Leg press (view image)
• 3 sets Dumbbell Lunges (view image)
• 3 sets Standing calf raises (view image)

Friday: Shoulders
• 3 sets Military press (view image)
• 3 sets Lateral Dumbbell raises (view image)
• 3 sets Dumbbell shrugs (view image)
• 3 sets Upright Rows (view image)
• 3 sets Standing Low Pulley Deltoid raise (view image)

Saturday: Arms
• 2 sets Barbell curls warm up (view image)
• 3 sets Barbell curls heavy (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Preacher curls (view image)
• 3 sets Skull Crushers (view image)
• 3 sets Triceps kickbacks (view image)

Sunday: Off

Recommended Supplements for These Workout Routines for Men

There are very powerful and challenging workouts so you need to make sure your diet is focused around lots of protein and amino acids to help with recovery and growth of your muscles. The following supplements will help with pure learn muscle production…

Muscle Builder Combo (Try this ultimate combination: Men’s Advanced Muscle Builder Combo)
Whey Protein for Lean Muscle Production (Try: Cellucor Isopro Ultra-Lean)
BCAA’s for Muscle Recovery (Try: Scivation Xtend)
Thermogenic Fat Burner (Try: OxyElite Pro)
Creatine & NO2 for Maximum Power (Try: USPlabs Jacked)
Daily Multivitamins for Men (Try: Universal Animal Pak)