CALF GAINS

Band-resisted Calf Flexion Sit on a mat with your legs extended out in front of you. If, in this position, it’s difficult for you to keep your back straight, elevate your hips by sitting on bench or yoga block. Place an elastic resistance band around the balls of both feet. Keeping the knees straight, point and flex the foot forward and upward, maintaining tautness in the band throughout the movement. Single-leg Standing Heel Raise Stand on a step with one foot, with the heel hanging off the edge. Make sure the ball of the foot is securely on top of … Continue reading CALF GAINS

WINTER BEACH BODY

With Christmas dinner looming on the horizon, and the threat of endless festive parties ready to eat and drink your carefully-honed summer beach body away, it’s more important than ever to keep on top of your fitness. To ensure that, by the time summer 2018 rolls around, you’re still looking trim, we turned to Toby Huntington-Whiteley, Max Lowery and Matt Roberts – masters in their field of personal fitness – for the best exercises, tips and techniques to keep you ticking over this winter. Dumbbell Clean to Press – “This exercise is perfect if you are short of time and still … Continue reading WINTER BEACH BODY

CONCENTRATION CURL

The concentration curl is an old school move that can produce real results, but only if you’re ready to buy in and work with perfect form. You wont be able to mindlessly shift and swing your body to help to lift the dumbbells, like some people do during standard standing curls—so be prepared to be humbled by the weight if your form is sloppy. Top-level trainers like Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and Don Saladino use the exercise to build major league biceps. “The strength of the concentration curl is in how it helps eliminate any excess shifting at the shoulder joint during biceps … Continue reading CONCENTRATION CURL

MONDAY: CHEST DAY

Why the first day in the working week is International Chest Day. 1. It gets a large muscle group out of the way early in the week.  Unless you trained over the weekend, Monday is often the start of a new training cycle and starting your week with a larger body part can be a great idea. On Monday, you often have more energy because, psychologically, you know that you have to make it through the rest of the week and you want to make this first workout count. Also, if you’re someone liable to skip training sessions later in … Continue reading MONDAY: CHEST DAY

BICEP WORKOUT

EXERCISE 1: BARBELL CURL Barbell Curl The first biceps exercise to perform is barbell curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of  dumbbells, so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you’re not cutting the movement pattern short at all, and that you’re not allowing momentum to cause you to lean backward as you hoist the weight upwards. This is one of the most common mistakes with … Continue reading BICEP WORKOUT

MALE BOOTY GAINS

Bigger, stronger glutes help you run faster and lift more weight in some lower-body exercises. Big booty men are also at less risk for lower back pain. Some people also find bigger glutes more aesthetically pleasing. Glute Muscle Anatomy When you refer to the glutes, you’re usually talking about the gluteus maximus, which is the biggest muscle in the body. It’s the visible muscle that makes up the bulk of someone’s rear-end. However, there are actually three glute muscles. The gluteus maximus spans the backside of your hip bone and runs down into your femur. It also connects to the iliotibial band, which is a thick band … Continue reading MALE BOOTY GAINS