Intermediate workout routine for men
This 4-day-per-week intermediate program increases reps and sets to stimulate new muscle growth. When they become too easy, you can gradually add more weight or more reps/sets.
If you do it correctly, you can follow this routine for several years until you...
10–12
12–15
6–8
8–10
back
barbell
body
curls
day
dumbbell
growth
intensity
intermediate
leg
muscle
overhead
press
raises
reps
seated
sets
shoulders
training
triceps
workout
Pin Press Guide – Form, Muscles Worked, And Variations
The pin press can be a useful bench press variation for athletes who struggle with a sticking point!
Building a stronger bench is often at the top of every powerlifting and strength athlete. When looking at isolating weaknesses in the...
back
barbell
bench
bottom
chest
floor
increase
lifters
motion
movement
muscle
perform
pin
pins
powerlifting
press
range
reps
set
sets
strength
tension
training
triceps
weight
I started using a planned warm-up regimen before my bench press exercises and soon felt more confident and ready to handle larger weights.
The following 4 exercises should be performed to warm up for bench pressing:
• Start with a basic general warmup to raise body temperature.
• Choose...
The Skeleton Program: 2 Lifts, 20 Minutes, Every Day
Do the Bare Minimum, Still Make Progress
Don’t lose your gains when life gets crazy. Here’s how to make progress when your training has to be cut to a minimum.
The Two-Lift Solution For When Life Gets Crazy
It’s okay to occasionally...
bench
cycle
day
effective
exercise
exercises
good
growth
lifts
minutes
muscle
performance
periods
press
program
reps
rest
send
sets
skeleton
time
training
work
The rectus abdominus, or "six-pack" muscle, receives all the attention, and for good reason. The focus is on your six-pack when your nutrition is on point and you are powerful and lean. However, the two oblique muscles, which are on either side of your rectus abs and are trained with side planks...
Got no time to workout? Bull!!!
Here's an example of a quick but intense workout to destroy the excuse....
**Squats and Military Press Workout**
4 Sets of Max Rep Squats up to a heavy single
6x10 Military/Strict Press
400 walking lunges
4x Giant Set
10 GHD w/ 15# kettlebell...
With this superset workout, which develops larger, stronger upper arms, transform your triceps.
It's tempting to focus more of your training time on your biceps at the expense of your triceps in the quest for bigger arms. But tipping the scales in your favor will make your gun show a much more...
arms
back
cable
decline
elbows
grip
maintaining
make
moves
muscle
napsgear
perform
position
press
reps
rest
seconds
set
sets
straighten
superset
training
triceps
weight
work
This versatile workout tool can be used for a lot more than just pulls.
Al Gerard created the trap bar in the late 1980s as a simpler way to perform shrugs, which is how the trap bar earned its name. And who doesn't enjoy working out their upper back biceps and traps? A large set of traps is...
There are countless advantages to including bands in your workouts. Here are 3 of my favorites.
The major drawback of band exercises is that, after a while, they stop making you stronger. Before there is a chance of breaking, they can only be stretched so far and come in so thick. In a...
adductors
back
band
bands
bar
broad
deadlift
exercises
feel
hip
horizontal
increase
jump
muscle
napsgear
pallof
perform
press
reps
resistance
strength
stretch
tight
training
upper
Get a physique that is extremely muscular and has massive trapezius muscles. The top and middle of your back are where the trapezius muscles, or traps, are located. This three-part muscle extends from the middle of your spine to the base of your head. Your back will get bigger and more defined...
Historical standards make the best exercises.
For an activity to be included, it had to satisfy two requirements:
1. It had to be a workout that people could have done in some way thousands of years ago.
2. The practice had to be carried out by numerous cultures from throughout the world...
back
balance
boxing
core
drive
exercise
exercises
heavy
hips
leg
legs
loaded
movement
press
pulling
punch
punching
push
rope
speed
strength
test
time
weight
work
When you have broad shoulders, a thick upper back, large lats, and a thin waist, your body takes on a V-taper shape. It exudes physical strength, twisted steel, and sensuality appeal.
It's backed up by science. According to studies, males with a shoulder circumference 1.6 times that of their...
back
barbell
body
delts
dumbbells
elbows
exercise
hips
lats
lifters
lower
mobility
movement
muscle
position
press
pull
sets
shoulder
shoulders
stability
strength
test
traps
v-taper
It takes a lot of effort to develop a chest. It’s even more difficult if you’re doing it incorrectly. Take these reminders into consideration if you want to avoid being flat for a long time.
Don’t get me wrong: a good set of abs is attractive (particularly on a woman). However, for most...
barbell
bench
chest
compound
delt
dumbbells
exercise
front
full
good
grow
growth
motion
movements
muscle
press
range
retracting
set
shoulders
stretch
training
weight
weights
For most typical lifters, 3-4 weight training workouts per week is the benchmark when it comes to increasing muscle size and strength.
This is the "sweet spot" that I recommend to most trainees since it's a high enough frequency to optimize the overall effort for each muscle group without...
3-4
bodybuilding
days
exercises
frequency
gains
growth
horizontal
intensity
make
muscle
plan
press
pull
session
subject
things
time
training
vertical
volume
week
weight
workout
workouts
Triceps, like the other muscles in the back of the body, are frequently overlooked. Lifters who want to create enormous guns, whether for competitive bodybuilding or merely to impress members of the opposite sex, have a major difficulty. The terms biceps and triceps, as you can see, teach...
arm
arms
bench
body
bodybuilders
bodybuilding
close
drop
exercise
exercises
grip
head
heads
muscle
muscles
napsgear
press
reps
rest
sets
training
triceps
weight
workout
workouts
4 practical tips about triceps training.
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First, we want to make sure you train the triceps with full range of motion. The main function of your triceps is elbow extension. So let's train this movement pattern effectively by properly stretching and contracting your triceps on exercises like...
angles
arm
banded
bench
dips
exercises
head
including
kickbacks
lastly
long
motion
movements
muscle
overloading
practical
press
pushdowns
range
resistance
shoulder
tips
train
training
triceps
I am starting a new program. The first three weeks are basically a nutritional detox of your entire diet. The program doesn't recommend that you train during the first three weeks. This is due to your body getting use to all the changes that it is going through. It is my goal to get as shredded...
The serratus anterior is a muscle located on the surface of your first 8/9 ribs, at the side of the chest. The main functions of the serratus is to stabilize the shoulder when you upwardly rotate and protract the scapula. It's also often called the boxer's muscle since boxers heavily use the...
Two-Handed Landmine Press – Secure one end of a barbell in a corner or on a landmine base. This version allows heavily loaded progressive shoulder training and doubles as a chest training tool.
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1. Grasp the bar symmetrically with both hands.
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2. Press your palms together and the weight...
We often see bodybuilders performing a limited range of motion with dumbbell flyes. Why is this the case?
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💥 This study shows us that muscle activation in a dumbbell flye decreases significantly at the top of the exercise. This is because you get too great of a mechanical advantage over the...
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