Benefits of pull ups for men

I was never a fan of pull ups. You know why because I was unable to do them. 🙂 That thing changed when I was able to do them.

When I was a teenager, I read Arnold Schwarzenegger’s bodybuilding book and I was inspired and motivated. In that book Arnold has mentioned that if we are not able to do pull ups initially, we can do one or two repetitions unless we complete 50 repetitions.

Now that was a challenge for me because I was unable to do even half a repetition. 🙂 You can always take help of a spotter but that’s not the right way to do pull ups and I won’t recommend this.

There are many spotters that can help you but the best way is to build your arms and also lose fat weight.

So I felt something was wrong and decided I need to change few things. The biggest problem that I was facing when I was doing pull ups was that I was overweight and I was not able to lift my body.

So the first step in doing pull ups is that you have to make sure that you are not overweight. This means that you don’t have any extra fat on your body.

Once this is sorted out, you will be able to do pull ups smoothly.

There are many benefits of pull ups. I will share few benefits of pull ups for men and women.

The first benefit is that it works on your latissimus dorsi muscle which is your upper back. You will get that V shape that all men want and all women like.

It is considered one of a best exercise for your upper back and it will help to sculpt your upper back. You will get that chiselled look for your upper back.

The other benefit is that you will be able to pull up your body easily and this is benchmark of true fitness.

Another great advantage of pull ups is that, it improves your grip strength. When your grip strength is good, you will be able to lift heavy weights in all other exercises. This will lead to significant increase in muscle mass and also help you in toning your body part.

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Lying tricep extension for big arms and triceps

Have you ever dreamed about building big arms? Most of people when they enter bodybuilding, they do think about building big arms. I was one of them and I build my arms to 18 inches when I was nineteen. Now my arms measure a modest 16 and half inches and one of the reasons is that I focused on tricep training.

If you want big arms, you should focus on building triceps. Tricep is made of three muscles and biceps is made of two muscles.

To build big triceps, you need to do the right exercises for your triceps and lying tricep extension is one the best exercises for triceps.

I can vouch for this exercise because; I have built my triceps with this exercise.

So how do you do Lying tricep extension?

Just note that this exercise is also called skull crushers. To do this exercise, you will also need a bench on which you can lie down.

When you lie down on the bench, ask someone in the gym to pick up the bar and hand it over to you.

You can use an ez curl bar or a straight bar. I got some good results with ex curl bar, so you can check it out. I have also used a straight barbell. The best thing you can do is try both of them and then find out which one you are comfortable with.

When you are handed the bar, your hand will should be extended and should be 90 degrees. Now move the bar little towards your face. At this time your hands should be straight however they should slant a little. When you are in this position, slowly lower the weight and bend your elbows. When you bend your elbows the bar should drop slightly back of your head. When you reach this position, push the bar back up. During this movement make sure that you are elbows are spread far wide.

Do a first set of 15 repetitions. This will be good for a warm up. The idea is to do 5 sets of the same exercise.

The next set you will increase the weight and this will reduce the repetitions you are doing.

Increase the weight and aim for 8 to 12 repetitions in the last four sets.

This will be just a part of your tricep workout. I will be sharing information about some more tricep exercises in this blog. So subscribe or bookmark my blog for future updates.

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Best hamstring exercises

In this article, I will discuss the best hamstring exercises for your hamstrings. Hamstrings are the back of your legs and are also often called leg biceps. Many people ignore their legs when they start working out. I think this is a mistake because leg workouts are important and one should concentrate on leg workout.

In this article I won’t talk about quadriceps exercises. Quadriceps exercises are the front of your legs.

I will talk about two exercises which are important for your hamstrings.

So which are the best hamstring exercises?

Two exercises that are good for your hamstrings are straight leg dead lifts and leg curls.

I will explain how to do straight leg dead lifts.  For straight leg dead lifts, you need is a barbell and some weights. Load the barbell with weights you are comfortable with.

You should be able to do 15 repetitions for your first set. And then increase the weight and reduce the repetitions as you move through your workouts.

The idea is to do 4 sets of straight leg dead lifts.

Once your weight is loaded, keep it on the floor. Now lift the barbell by bending below and keeping your legs straight. Your legs should be straight and you should bend down by keeping your back straight. There should not be any curve or arch in your back.

Lift the weight from the floor and then move upwards until you are standing straight. You should hold the barbell with palms facing inside. Do 15 repetitions in the first set and then increase the weight. Do second set of 10 repetitions. The final two sets can be of 8 repetitions.

Sometimes you can also increase the weight and do 6 repetitions and fifth set.

For lying leg curls machine, you will need a machine and you can do this in a gym. When you find the machine in your gym, lie down with your back facing the ceiling. The cushion pads should fit just below of your calves. Once you are lying down and comfortable, lift the weight up in a curling motion. Once your calves touch the hamstrings, you should flex your calf muscles.

Do 5 sets of this exercise in the same that I explained for straight leg dead lifts. So these two are best exercise for your hamstrings and whenever you do 10 sets of this exercise, you have done a good workout for your hamstrings. 

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Creatine before or after workout

If you want to know whether you should take creatine before or after workout, you have come to the right place.

Everyone who has been lifting weights for a while will be well aware of Creatine Monohydrate. There are many benefits of creatine and I will be sharing few benefits in this post. Nothing scientific about this post but will share some facts on how creatine can help you.

I have taken creatine once in my life and that time my arms measured 18 inches. That’s the highest my arm has ever measured and I am proud of that achievement. It happened with help of creatine.

What creatine basically does is that it pulls water in the muscle you are targeting. As muscle is made of 70% water, the more hydrated it is, the better for your muscle.

It also gives you additional power for your workout and you will find out that you are able to lift more than usual. When you lift more weight, it means that you will build more muscle.

So if you are on a bodybuilding routine and looking to bulk up, creatine will definitely help you.

So the question is when do you take creatine before or after workout?

The answer is both the time.  You should take 2 grams of creatine before you workout and 2 grams and creatine after the workout. Mix the creatine with water and it will be good for you. The taste is bit chalky but you know that you need to drink it in order to build those muscles.

There are people who will give you lot of suggestions and even tell you to take scoops of creatine but that is not necessary. This is not necessary because, any more creatine you take is waste and is not good for you.

Just make sure to drink lot of water when you are taking creatine. Drink about 3 to 4 litres of water every day. This is required for extra muscle power and this is also required because you have to be hydrated when you are taking creatine.

So it is always good to take creatine monohydrate before workout and after workout also. This advise will help you lot and I advise you to follow this. It has worked for me and it will work for you also.

Also make sure that your protein intake is good and you are eating at least 1 gram of protein per pound of your body weight. This will ensure that you are building your muscle and your energy is not getting wasted.  

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Recuperating from intense workouts

When we workout, we often feel sore the next day. The reason is that we have shocked our body and muscles in workout and they are taking time to grow.

Growth of muscles happens in three phases. 

One when we do our workouts. Second phase is the nutrition phase which builds our muscles. The good nutrients we eat help our muscles to grow. The third and most important part of muscle growth is rest. We need to make sure that we rest at least for 8 hours every night. If you workout hard and heavy and you don’t sleep for 8 hours, you will feel drowsy during the day time and it is will also hamper your muscle growth.

The faster we recuperate from workouts, the better it will be for us.

The reason is that you want to feel strong when you go to the gym. You don’t want to feel lethargic when you step in to the gym. It is also good to follow a workout routine which also has some rest days in it. I have a made a workout routine for busy people. You can check it out. It’s in another post. J

Resting can be difficult for lot of people because nowadays everyone has a busy lifestyle but you have to work something out. You can also take a nap in between your work because that helps also.

It’s always good to workout for 2 days and then take the 3rd day off and then continue the cycle again. This is followed by lot of top bodybuilders and I have read this in lot of bodybuilding magazines.

This makes sense when you are doing a job or can’t go continuously to the gym.

In old school bodybuilding, people used to work out for six days and then rest for one day. That is practical if you are doing bodybuilding full time. But it is not true for people who just want to be healthy and workout.

 The best thing that you can do is sleep for 7 to 8 hours every day. This will help you to build muscles and also recuperate completely.

The second thing that you can do is that consume some post workout recovery supplements. There are many in the market and I would like to suggest taking some glutamine because it helps a lot when you are going to do some intense workouts.

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What is right way to get six pack abs?

 I will be honest with you. I have had six pack abs in the past and I don’t have them right now however, I would like to tell you I have did it once and right now I am working on losing some pounds. My goal is to get those six packs again.

I have done it once and I know I can do it again. If you want to know more about me, you can read the about me section of this website which will give you details about me.

As I know few things about getting that washboard abs, I will be sharing few things with you in this post. I would like to share my experience on how can get that chiselled look and who you can get those abs.

There are lot of articles, programs and many other devices that are being marketed which I think are waste of time. Some are good but if you stick to my basic advice, you should be able to get that abs.

So what is the right way to get six pack abs?

 Do you know that we all have abs muscles? Yes, if you are fat and you have a big tummy, you still have abs muscles. Only thing wrong is that it is covered with a layer of fat which is also called adipose cells.

Once you get rid of that fat, your abs muscles will revealed and you will get the six packs you need.

The challenge is to get rid of that fat. You can reduce that fat by doing ab exercises and by buying some fancy equipment.

To get rid of that fat, you have to burn calories. That is done when you go on a diet which has low fat and low carbohydrate diet. But the diet should have some good protein in it. The idea when you are losing weight or losing fat is to maintain your muscle mass and burn your fat tissue. There is no point in burning the muscle weight.

If you burn the fat tissue and maintain your muscle mass, you will get that sexy look you have always dreamed of.

Ok, so let cut to the chase and let me give you three tips to get rid of your belly fat.

The first tip is something I already mentioned again. But it is worth mentioning again. As they say “Repetition is mother of skill”. The more we read something over and over again, the better chances for us to remember it. J. Anyway let’s get to the point?

To reduce your belly fat, the first thing you need to do is reduce your intake from fat. There are many things in fat but I will keep it simple. You have to stop eating junk food. Anything which has high quantity of sugar and oil has to be avoided at any costs.

You also have to reduce your carbohydrates intake and you should eat carbohydrates that have a high glycemic index. I will explain about glycemic index in another post. Carbohydrates have a protein sparing effect and it will give you the energy you need to maintain your daily activity and also will spare protein to do its work. Protein’s work is to maintain your muscles mass.  You should eat protein from animal sources because they have complete protein. This includes meat, fish and chicken. If you are vegetarian, you can go for cottage cheese, curd and milk.

Aim to eat at least one gram of protein for 1 kg (2.2 pounds) of your body weight.

The second tip is to do some kind of cardiovascular exercise. This means you have to do running, jogging, swimming or cycling. Jogging is always the best. Build your endurance or stamina and aim to run eventually for half an hour to 60 minutes every day.

If you do these two things as a ritual, you will start to see abs in a very short time. It all depends on how much fat you will have to lose to reveal that abs. So these are the best way to get six pack abs at home and you don’t have to go to the gym.

The key to success is to take action.

The third tip that I will suggest is to do crunches 3 times in a week. Although spot reduction is not possible and it is has been proved by science. Exercising and isolating you abs will bring the shape you are looking for.

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