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.
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.
I want to start off by wishing you all a happy and prosperous new year. I want to thank all my readers for subscribing, commenting, and asking questions. This is that time of the year when everyone makes these “new years resolutions”. Although I am completely against waiting till the New Year to better yourself, I actually contradicted myself and put together a small “new years resolution”. Aside from the yearly plan I put together for my personal life, I also decided that I would focus more on triceps to make them larger and more defined.
I decided I wanted to get bigger and more defined triceps this year, so what better then to put up an amazing triceps workout video?
Whether you want bigger arms, more defined arms, or just bigger and more defined triceps, this workout will work wonders for you. Most people who want bigger arms usually focus on biceps and are determined to build them up. I have nothing against building bigger biceps, but just don’t let yourself forget that bigger arms do not come without bigger triceps. The triceps take up about 65% of your arms leaving the biceps at about 35%. With that being said, I’m sure it’s a little easier to decide what part of the arm you want to focus the majority of your attention on.
This workout I found online and absolutely loved it. I think this may very well be the answer to those of us who can not seem to get the triceps to bust out of our shirts like we want. This workout claims to be able to build your triceps in just 3 weeks, and just by looking at the workout and examining the science behind it, I think it is very possible.
Part 1: 3 Circuits with 30 to 60 Seconds Rest Between Exercises
Exercise 1: Lying on the Floor Kettle Bell Extensions
12 Reps and Hold the Negative on the Way Down
Exercise 2: Tricep Push Up
12 to 15 Reps and Hold the Negative on the Way Down
Exercise 3: Physioball Dumbbell Kick Back
10 to 12 Reps and Hold & Squeeze for 2 to 3 Seconds at the Top and Hold the Negative on the Way Down
Part 2: 1 Circuit of 3 Sets with 30 to 60 Seconds Rest Between Exercises
Let me apologize now for what you are about to read. Excuse me if I seem a little aggravated or upset, I am just tired of hearing and seeing people make so many excuses about why they can not maintain a healthy lifestyle. This article was not intended to criticize or put anyone down, in fact, it is just the opposite. I have created this post to help people understand that weight loss or living healthy in general is not as hard as some of us make it seem. Here are a few things I have noticed that we MUST change in order to meet our goals. I am hoping that once you finish reading that you will not make these changes a “new year’s resolution”.
Put away the scale and pull out the measuring tape
Why is everyone so obsessed with their weight? Instead of saying “I want to lose 10 pounds”, why don’t we say “I want to knock 4 inches off my waist “? The thing with focusing on weight loss is that we are often disappointed when we step on the scale. This causes us to give up because we feel like what we are doing is not working. Fact is, it probably is working and the reason for not losing weight is because you are adding muscle. You may weigh the same, more, or just a little less but your measurements may have changed for the better. You see, it is possible that you stepped on the scale hoping you had dropped about 5 pounds and got disappointed when you ended up gaining a pound. What you didn’t realize is that you lost 2 inches on your waist.
I’ll give you a very simple and straight forward example. Take two males who both are 6 feet and weigh 200 pounds. Male number one is 20 percent body fat and male number two is 13 percent body fat. Now, they are both the exact same height and the exact same weight but male number two looks significantly thinner and fitter than male number one. It really is just that simple, if we want to stay focused and positive about our progress then I recommend we put away the scale and pull out the measuring tape.
Why wait? Start now!
Why is it that every time someone is going to start a “diet”, they say “I’m going to start on Monday”? I hate hearing that from people who are interested in starting something new. It’s Wednesday, why not just start today? What is the reason that you want to continue the same routine that has you unhappy with yourself for another week?
This “I’m going to start on Monday” is just an excuse that is followed by eating more junk for the days between now and Monday. Have you ever heard someone that smoked cigarettes say “I’m going to quit after this pack” and they end up smoking double the amount they are used to that day? Then the excuse is “I’m quitting after this pack so I have to get in as much as I can now” or something to that effect. People, junk food, like cigarettes is an addiction. By over loading on these unhealthy foods for the next week before you “quit” is just going to push your goals back drastically. Make the decision that you want to lose weight, eat healthier, or whatever it may be but start NOW.
Don’t make a good workout the excuse for eating junk
Today I was on my personal facebook page and saw a status update from a friend of mine and I could not believe what I was reading.
“On my way to workout…see you guys at the bar later”
Need I say more?
Let’s say that this person was in the gym working hard and managed to burn 1000 calories. After that he ends up at the bar and consumes 4 beers adding up to 440 calories. Not to mention his post workout meal and anything in between his post workout meal and his 4 beers. I can guarantee those 1000 calories burned were taken right back in.
Is working out and eating unhealthy better or the same as not working out and eating unhealthy? Obviously it is better to workout over not working out, but what kind of progress do you expect to see if you are filling your body with empty carbs and thinking it is OK because u just worked out?
100% is better than 70%
What is the deal with the person who fills the fridge with slim fast shakes and chooses the elevator over the steps? I applaud you for taking initiative and changing your eating habits. Changing bad eating habits is a huge step for someone who has goals to live a healthy lifestyle.
My question is, why stop there? The hardest part has already been done, if you can eat better, you can live better. Now give yourself that extra push and take the steps instead of the elevator (considering how far up or down you are going of course) or even simply walking over to your co worker to deliver paperwork over emailing it while sitting three offices away.
STOP making excuses
Remember readers, an excuse is just that…an excuse. Yes legitimate reasons to procrastinate exist, but for the most part I feel that it is us building these obstacle courses for ourselves.
I was recently going over a few of Michael Ferencsik’s free videos online and came across a pretty intense ab workout routine. I thought the workout was so amazing that I decided to change my current routine and try this one. I must say people, if you are looking for a great ab workout that will show great results in a very short period of time, this is it right here.
The workout consists of 3 different ab exercises which you will perform back to back. You will perform the first exercise for 15 repetitions, immediately after you will continue to the next exercise for another 15 repetitions, and directly following that one you will perform the third for another 15 repetitions. Once you have completed all 3 exercises back to back with 15 repetitions each, that concludes one set. Simply take about 60 seconds to rest and repeat.
I began a recent search for arm workouts that no one really knows about. During my search i came across various different exercises for the arms that most of us have never seen. The problem was, there was nothing about them that made them any more effective than regular barbell curls and tricep pull downs. That was of course until i came across Michael Ferencsik's videos online. If you are looking for ripped and well defined triceps and nice bicep peak, these two videos could be the key. In number one Michael demonstrates two awesome bicep workouts that focus on putting needed strain on the bicep in order for it to grow. In the second video he shows us a light weight high rep tricep workout that focuses on definition. Including these three exercises into your routine could easily give your muscles the extra push they may need to get the arms you want.
I am pretty good at answering emails and comments, but recently I have decided that I would take it a step further to interact with my readers. This is a new section I am starting and will be doing every once in a while. I call it, “Fitness Q and A for the dedicated”. It works like this, I add the post labeled “Fitness Q and A for the dedicated” and you, the readers, ask away. I will take questions via email for 14 days from the day of the post, at the end of the 14 days I will post the questions along with answers. For the most part, the questions will all be answered in the same post. The more complicated questions that need a larger explanation will be answered in the form of its own article. For those interested in participating, please email your question to MuscleMonsters@gmail.com along with your name and the city and state in which you live. Make sure to title the subject "Fitness Q and A".
Note:Comments are welcome but will not be included in the “Fitness Q and A for the dedicated (Answers)” section.
I look forward to a lot of questions; no question that is fitness related will go unanswered. Please subscribe to be alerted of the answers being posted.
I know i may be a little late, but i just came across this video of a 5 year old Romanian weightlifter. The boys name is Giuliano Stroe and he has been added to the Guinness Book Of World Records as the strongest child in the world. Personally, I was very impressed with this kids ability to perform the tricks and stunts seen in the video. I was even more impressed with his ripped physique.
The reason i posted this video is not only to show off this kids incredible strength, but to ask your opinion. Do you think this is healthy for the child? Is this morally right? I do think it is very impressive, and i definitely put my hands together for this 5 year old weightlifter from Romania. But.....I am not 100 percent sure about how to feel about the whole thing. I would love to hear your opinion about this, please feel free to speak your mind via the comment section. Thanks!
-Deadlifts -Bent over rows -Hang clean -Front squats -Squat and press -Lunges
How to perform: For the circuit training routine, you will do 10 reps for each exercise. You will go down the list taking only 15-30 second breaks in between exercises. Once you have completed the list, take a 2-3 minute break and start over again.
I was online the other day checking out some workout videos on youtube when i came across this one. This is an awesome bicep exercise that targets the brachialis muscle. If you don't know what the brachialis muscle is, it is a muscle in the upper arm that flexes the elbow joint. Building this muscle is believed to aid in getting that nice peak in your bicep. I mostly was targeting this muscle with variations of reverse curls, but thanks to Lee Hayward, i have found a better more effective way to get that nice peak on my bicep. Check out this video he has created demonstrating a great way to build the brachialis
How can i get ripped without weights? Well, if your anything like the guy in this amazing video, just make sure to take a trip to the park a couple days out of the week. This is truly incredible, i could only imagine how much strength it would require to perform the exercises in this video.
What if i told you that you could get ripped without stepping foot in a gym or lifting weights? You probably wouldn't believe me would you? OK well here is the deal, the fact is that it is very possible. There are numerous body weight workout routines that can be done from home with no weights that will burn fat and get you in incredible shape. I did some research and was able to find one body weight cardio workout that i was really impressed with. Now, before i went ahead and posted it, I tried it out for myself. I must say, i was very pleased with the routine. By the 2nd circuit, i was out of breath and felt like i had been working out for over an hour. Considering it was obvious this is an effective plan, i wanted to share it with you all. Enjoy!
Lately i have been getting tons of emails about the perfect pushups. Here is the thing, ive only used them once. Yes the one time i tried them out they were amazing and i felt a massive burn but i refuse to make a review on a product i have little to no knowledge about.
On the other hand, my buddy Taylor Thompson of Ultimate Perfect Pushup Review did try them out and he does have lots to say about them. Here is an article written by Taylor explaining the perfect pushups, plus a video to demonstrate.
Get RIPPED!! The perfect pushups are unique to any other home workout system on the market. The rotating handles call for more difficult pushups. Not to mention the fact that the perfect pushups come with a personal workout plan fit to help you complete your goals. Finally, the perfect pushups are comfortable. Not only that, they give you a multi-dimensional workout.
Rotating Handles The Perfect Push ups are amazing. Unlike regular push ups, the perfect push ups have rotating handles which allow you to perform push ups comfortably. The handles also allow you to work out parts of your body that you'd never normally be able to work while doing push ups.
Difficult push ups The perfect push ups also provide you with a more difficult workout. Take the normal amount of push ups that you do and cut it into half. That's about the amount of push ups that will get you tired when using the perfect push ups. There are many reasons for this increased difficulty, but like I stated above, the rotating handles is probably the one major thing that makes the Perfect Pushups more challenging compared to regular pushups.
Personal Workout Plan The perfect push ups also come with a personal workout sheet that will adjust to your strength level. Whether you're a beginner, or a novice, the perfect push ups will provide you with a challenge.
No more pressure on your wrists! The perfect push ups handles not only provide a more difficult workout, they also take the pressure off of your wrists. This feature isn't available while doing regular push ups.
Multidimensional Workout The perfect push ups not only workout your chest, but they also work out your triceps and back.
Overall The review I have given you is straight. The perfect pushups are simply awesome and there is no doubt about that.
The Perfect Pull-Up I have not yet tried out the Perfect Pull-Up, but I have to say that it does look pretty cool.
The forearm is probably in the top ten most ignored muscle list. I, along with a lot of people am guilty of ignoring the forearms. That being said, i came across another great video that shows a simple way to get those nice forearms we all want but manage to miss out on. Building strong forearms will actually help you out with other muscles. For example, having strong forearms will help you increase your bench press. The workout in the video is pretty basic but very effective. Not to mention it can be done from home with nothing more then just a dumbbell.
A lot of people want big arms and fail to pay any attention to triceps. Most of those people are focusing way too much on the biceps. Big mistake, why? Because the tricep makes up 65 percent of your arm. With that being said, you cant get big arms without big triceps. This is why i decided to search for some good tricep workouts to share with you guys. Check out this video i found on some great tricep workouts.
-Close grip bench press (4 x 6) -Elbows out extension (3 x 8) -Incline tricep extension (3 x 8)
Here is a very simple but effective shoulder workout that can be done from home. The only thing you will need to perform this workout is a set of dumbbells and a chair. What makes this workout so great is that it does not skip any of the muscle in the shoulder. The workout is broken down into four simple workouts and will take about 25-35 minutes to complete.
Here is another great home workout by Scooby. This one in specific can be done with as little as a set of dumbbells and a chair. The workout targets your lats. You can perform these dumbbell rows as a part of your back workout.
As Scooby said, if your form is off then your probably using to much weight. In that case, just drop weight to something lighter so that you can use proper form. Proper form is important so that you don't hurt yourself and also to make sure you are targeting the right muscle.
As i said before, include this workout in your back exercise and perform 4-5 sets doing 8-12 reps.
Here is a great shoulder workout that can be done from home. All that is needed is a set of dumbbells. This is definitely a great workout to add in your shoulder routine. With this shoulder workout it is very important to go slowly and use your shoulders and not momentum. If you are trying to gain size then i would say use more weight then you would usually and perform 5-6 reps per set. If you are trying to get more of a ripped look, then use lighter weight and perform about 10-12 reps per set. I would say that you should do about 4-5 sets of this workout in your shoulder routine.
Here is an awesome home back workout. All you will need is a pull up bar, dumbbells, and a chair. This is mainly to target the lats and to give you that nice size. When performing this workout i want you to try to focus on your form.
In the video, Scooby instructs you to perform exactly what he performed in that order. Instead of running the entire exercise 5 times i would also suggest you could perform it this way...
-Wide grip pull ups followed by dumbbell rows 10x4 -Alternating grip pulls followed by dumbbell pullovers 10x4 -Narrow grip pull ups followed by bent over rows 10x4
(Reps x Sets)
This workout should take about 45 minutes and can easily be done from home. It is very important to use the proper weight when working back to avoid injury. Remember, this is a superset workout so you will probably not use the same amount of weight as you would normally for the dumbbell portions.
For the narrow grip, in the video Scooby demonstrates with parallel grip, if you do not have one it is fine. Instead of the parallel grip you can simply perform the pull ups with your hands about 2-3 inches apart. Remember, bar in front of the face and not behind the head. Performing pull ups with your head behind the bar will damage the shoulders.
I was online recently doing some research on some more exercises i could use for my workouts and found this instructional video. This is by far one of the best ab workouts i have seen and the demonstration is perfect. I tried it a few times and it seems to work really good so i decided to share it with you all. The best thing about the workout is
1.No equipment needed
2.Can be done from home
3.it focuses on every single part of the abs.
I would say perform this workout 3-4 times a week for best results.
Here is a breakdown of the entire workout in order.
1. Basic Crunch- 2.Twist Up 3.Push Through- 4.Left side Crunch- 5. Right side Crunch- 6. Up and Twist- 7. Leg Raises- 8. Leg Tucks- 9. 90 Degree Ankle Touch- 10. Right Crossover Crunch- 11. Left Crossover Crunch- 12. Kick Ups- 13. Head Raises- 14. Scissors- 15. Left crossover twist- 16. Right crossover twist- 17. Head leg crunch- 18. Alternating Shoulder Lifts- 19. Hoover- 20- 180 Degree Ankle Touches- 21- Side bends- 22- Alternate Leg Tucks- 23- Alternating Push Throughs-
