High Intensity Dumbbell and Bodyweight Superset Workout

Assuming that you only have a pair of dumbbells, what exercises can you do for a full body work out?? You can perform tons of exercises and combine them with body weight movements to see great results. Lets go over the exercises first, then I'll present to you the workout:

Chest
Dumbbell Push up Row - This is a chest and back exercise. Take two dumbbells and assume the push up position. And then perform one push up. Lift the back up and then and lift one hand till the arm pits. Make sure the back is straight. Try to stabilise the body. Return and repeat. Then perform another rep with the second hand. Pair it with a lower body push up.

Shoulders
Dumbbell Front Squat - See Saw Press - this is for the lower body and the sloulders. Clean a pair of dumbbells upto the shoulders. Then squat keeping the back straight. Keep the chest out with the abs contracted. Stand up and press the dumbbell over the head with the other hand bending a bit in the opposite side. Return and repeat. Combine with the above exercise for full benefit.

Triceps
Dumbbell Close-Grip Floor Press - lie down on the floor, back down. Place a pair of dumbbells close to the chest. Put the dumbbells close t each other and press them over your head keeping them connected.

Biceps
Bodyweight Over Under Chin ups - take a pull up bar with mixed grip. Position the palms, each in the opposite direction. Pull up till the chin clears the bar. After half set, change the grips.

Forearms
Bodyweight Knuckle Push up - These are regular push ups, done on the knuckles. Tighten your fists and put them on the floor and perform push ups. Try first on a softer surface, lest your knuckles don't hurt. Good for triceps and chest also.

Back
Bodyweight Chin Up - perform a pull up with such a grip that both the palms face you. Pull up till the chin clears and repeat. Good for biceps also.

Abs
Dumbbell Crunch - get into the position of a crunch and hold one or two dumbbells straight in the front of you, and over the head. Perform the crunches while keeping the dumbbells in the same position.

Legs
Bodyweight Burpees Plus - squat down and put the hands in front. Kick the legs so you will be in a push up position. Then perform a position. Pull back to a squat position. Jump up to the sky. Immediately drop to the squat position when the feet hit the ground. Repeat.

Workout

A superset is where you pair two exercises and perform them back to back with little to no rest in between each set.

For the following pairs, perform sets of each exercise, followed by 30 second rest between each pairing.

Rest 1 minute, then move onto the next superset:

Superset #1:

Dumbbell Push Up Row, 3x10
Dumbbell Front Squat, 3x10
Rest 30 seconds
Rest 60 seconds

Superset #2:

Dumbbell Close Grip Floor Press, 3x10
Bodyweight Over Under Chin Ups, 3x5
Rest 30 seconds
Rest 60 seconds

Superset #3:

Bodyweight Knuckle Push Up, 3x5
Bodyweight Chin Up, 3x3
Rest 30 seconds
Rest 60 seconds

Superset #4:

Dumbbell Crunch, 3x10
Bodyweight Burpees Plus, 3x10
Rest 30 seconds
Move onto cardio or collapse

If you're really serious about getting into shape with Dumbbell training, then you need the right program. The best one out there is Turbulence Training, developed by Craig Ballantyne.

For more information on this amazing program, check out my blog, ShahTraining.com.

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BSN NO Xplode Nitric Oxide Reviews and Results

I recently talked about a couple of other nitric oxide products such as plasma jet and black powder. Both seemed to get an overall good review by users but we determined that just like any other supplement, the results are case by case.

Today we are going to review a more popular nitric oxide product named NO Xplode by BSN. This product claims rapid results, no bloat, no stomach cramps, no fat gain, muscle and vascular enlargement, and instant gratification with the muscle volumizing creatine matrix. Although the product results are different on a case by case basis, I think it is still very important to see what other users are saying about the product before deciding whether or not this supplement is right for you.

NO Xplode Ratings
BodyBuildingForYou.com rates NO Xplode 4 out of 5 stars
TheSupplementRating.com rates NO Xplode 7.2 out of 10
SupplementCritic.com rates NO Xplode 4.5 out of 5 stars

Based on the ratings, I would say this product has had good reviews. Let’s see what people who have actually tried the product are saying.

NO Xplode Reviews

Junior of MI said “I have been using No-Xplode for a while now and it’s perfect for taking before working out to get you pumped. I noticed its give me a lot boost with high energy.”

Martin of MN said “I have improved my strength and muscular endurance faster than I ever would without this product.”

JQ from Texas said “The first week it worked great. Pump was up vains popping out all over. Good hard workouts, forced myself to get out of the gym. A week later puked and had sh_ts every night i took it. I never took more than 1 scoop. Sometimes I only took halve scoop. Try at your own risk.”

Geoff of Louisiana said “Went through a bottle of this stuff and all it gave me was water over my abs, and endless hours in the bathroom with the runs. DEFINITELY!!!! not worth the money”

Jeremy from California said “This is by far the greatest supplement i've ever taken. Theres no loading stage like you have to wait 3 weeks before you notice anything, the very first time you take it you feel like superman”

Everett from Washington said “This stuff will get you jacked. After using it for a couple weeks I felt like a monster when I worked out. I definitely reccomend it.”

Conclusion
Based on the reviews and ratings, I would say this is a pretty safe product to try. It seems to have a high chance of satisfaction. Does NO Xplode do everything it claims? Maybe, maybe not, but overall people are saying good things and I have yet to see any serious side effects.

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Bodyweight exercise for six pack abs

Here is another great workout by Vince Del Monte. This workout may be considered a warm up to some but to most it will be an entire session in itself. This exercise is made to increase your cardio/conditioning, also very effective when it comes to burning fat and getting ripped. The routine is entirely bodyweight and requires absolutely no equipment. I have used this workout with a lot of my personal clients and have gotten excellent results.

How to perform
The workout is broken down into 6 different bodyweight exercises. Each exercise is performed at high intensity for 15 seconds. Once you have completed the exercise, rest for 15 seconds. Once you have completed all 6 exercises, take a 1 minute rest and repeat from the top. The workout can be performed 3 times before your regular cardio or if you are looking to really test your conditioning, repeat as many times as your body allows. You will start to notice how much longer it takes for your body to get tired during this or any other physical activity.

Bodyweight exercises

Push Ups (15 seconds)
Rest (15 seconds)
Mountain Climbers (15 seconds)
Rest (15 seconds)
Half Burpees (15 seconds)
Rest (15 seconds)
High Knees (15 seconds)
Rest (15 seconds)
Squats (15 seconds)
Rest (15seconds)
Jump Squats (15 seconds)
Rest (1 minute)
Repeat

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Your Protein Bar May Be Killing You!

As a hardgainer, i find it nearly imposable to reach the amount of calories needed for me to gain size without some sort of protein mix. Also, because i am so busy, i occasionally find myself resorting to high calorie protein bars to secure i meet my goal for the day.

Unfortunately, after watching this video today I realise i should be a little more cautious about what kind of ingredients i am putting in my body.

Please comment, i would love to hear your opinions.

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Full body workout to build mass for hardgainers

In my “full body vs split routines” article I explained how full body workouts are more beneficial when it comes to gaining mass. If you are a regular reader of the site you may have noticed I lean more toward compound workouts when compared to isolation exercises for packing on muscle. With that being said, my obvious recommendation for a great mass building workout for hardgainers would be a full body/compound exercise filled routine.

This is actually one of my personal routines, I have gotten such great results from this particular workout that I decided I would be doing you guys a serious injustice by not sharing it.

How to perform the routine
Each exercise listed will be performed in sets of four. Each set should consist of 5-10 repetitions; if you are able to perform more than 10 repetitions you are going too light. Anytime you can not perform at least 5 repetitions, you are going too heavy. Simply raise or lower the weight accordingly. You will rest 30-45 seconds between each set and about 1 minute between exercises. This routine should only be done 3-4 days a week with at least 24 hours of rest in between.

Exercise #1

Flat bench press x 4 (Chest & Triceps)

The flat bench press can be substituted with an incline bench press or declined bench press and performed with either the basic barbell or dumbbells. I recommend mixing it up a bit to make sure you are targeting all the areas of the chest and triceps.

Exercise #2

Pull ups/ Dips x 4 (Back, Biceps, Chest, & Triceps)

Exercise number two will be performed in a “superset” fashion. This workout will not only consist of two of the most effective bodyweight compound exercises but will be used to transition from the chest and triceps to the back and biceps.

Exercise #3

Bent over rolls x 4 (Back & Biceps)

Bent over rows can be performed with a standard barbell or easy curl bar. Be sure to perform them with both overhand grip and underhand grip for best results.

Exercise #4

Military shoulder press x 4 (Shoulders & Traps)

Like the bent over rows, the military press can be done with a standard barbell or an easy curl bar. Also, the military press can be performed in a seated position or standing. Personally the difference is not big enough to risk injury so I stick to the seated variation of this exercise.

Exercise #5

Squats OR Deadlifts

For the 5th and final workout you can alternate. One day you can perform squats as the last exercise and on others you can go with deadlifts. There are several variations of squats you can perform.

Remember, as effective as this workout routine is, best results come with proper nutrition. Please feel free to ask any questions via the comment box below.

Related articles:

Gain weight fast - top mass building foods

How much protein do i need daily?

Skinny to muscle with 3 simple steps

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