Archive for January, 2014

4 Old School Body Building Exercises

Some of the same body building exercises that people are doing today are the same exercises that people have been doing for decades. They are still a part of the exercise routines because they work for the athletes that use them. They can work for you as well if you take the challenge and get to work.

Romanian Deadlift

There are very few exercises that work as well as the Romanian deadlift; there are also very few bodybuilder exercises that you will hate as much. If anyone ever tells you that the deadlift is an easy exercise they are not being completely honest with you. The fact that it is one of the few exercises that workout your lower back to the fullest, it is one that you cannot avoid. It may not be an easy exercise, but you will be thankful that you did it.

Barbell Squat

The barbell squat is one of a few body building exercises that have their fans and people who will suggest you pass on it. The controversy is a “how low can you go” question. Some will tell you that if you want to protect your knees then you should stay parallel, while others will go a bit lower. The knee problems are a matter of technique and not how far down you go. You can talk to professional bodybuilders who never had knee problems, but that squat all the way down.

The Bench Press

There is no exercise more popular than the bench press when it comes to bodybuilder exercises. They have been around forever and they will remain right where they are. It is not only because it is an effective exercise, but because body builders and weight lifters are very competitive. Bragging about how much they can bench press is a point of pride for them. Muscles develop fast and the chest gets a much needed workout. There really is nothing bad that anyone can say about the bench press.

Bent Over Row

The bent over row is another exercise that has been around for a long time. It is the perfect exercise for the back. The bad news is that the back can suffer a problem because of the positioning and because it is left vulnerable. Be careful when you do the bent over row so that you do not get hurt, but it is one of the few body building exercises that are effective for your back.

Sereyvorn Keng is an avid fitness consultant, health enthusiast, and expert. He helps average people get in the best shape of their lives through solid nutrition and guiding them through a proven muscle building routine.

Check out to learn more!

Muscle Growth, Fat Loss, and Your Genetics

Genetics are often praised and cursed, but how much do they really affect muscle growth and fat loss?

This one gets tossed around a lot. Genetics are a favorite scapegoat for people who can’t effectively build muscle or lose fat. But what are they, exactly, and how much do they actually influence your results?

The word genetics comes from a Greek word meaning “origin,” and it refers to the molecular structure and function of our genes. Genes are molecules in our DNA that provide instructions for the creation of special types of proteins that then tell each of our cells what to do, such as build muscle, make bone, carry nerve signals, and so forth.

While our bodies all contain the same types of genes, our programming is different. For instance, the cells that form my iris were programmed to be a certain shade of blue, whereas yours were programmed to be a different shade, or a different color altogether. This variability in programming applies to every physiological activity in our bodies.

So yes, your genes determine things like which muscle groups tend to be your “strong points,” your natural hormone levels and rate of muscle growth, and how much fat you tend to hold on your body and where you tend to store it, but they don’t alter the basic physiological processes by which your body builds muscle or loses fat. So long as you don’t have disease directly impairing these functions, you can get into amazing shape if you know what you’re doing. Period.

I’ve helped quite a few “hardgainers” over the years gain 30, 40, and even 50 pounds in their first year or two of training and eating correctly (and with no drugs). I’ve helped scores of men and women who were convinced that they were genetically programmed to be fat build lean, muscular physiques by just fixing the many little things they were doing wrong.

So if you’re afraid that your body is genetically destined to be small, weak, or fat, you can lay those fears to rest. Your body contains the same genetic programs as mine that result in muscle growth and fat loss. In fact, your body might be able to do certain functions relating to these things better than mine. If I’ve made better progress than you with my physique, it’s only because I have a better understanding of how to kick those programs into gear—that is, I know more about proper training, eating, and resting. That’s it.

Now, genetics can make it easier or harder to build muscle and lose fat. Some people have naturally high testosterone and growth hormone levels, which means faster muscle growth and an overall leaner physique. Some people’s bodies mobilize fat stores more effectively than others, making fat loss an easier endeavor. Genetics also play a role in the shape of your muscles. Not all guys can have that perfect square chest or ridiculous bicep peak, and not all women can have a gravity-defying, perfectly round butt.

But none of these things are limitations. Who cares if you build muscle or lose fat slower than someone else? As long as you can see regular improvements and get to where you want to be, the added time is irrelevant. Regardless of the “quality” of your genetic programming in terms of fat loss, you can build the body of your dreams in a matter of a few years, and maintain it for the rest of your life.

And big deal if you can’t have the same aesthetics as your favorite fitness cover model. You can still look awesome and feel great, and that’s what it’s all about.

What do you think about how genetics affects our ability to build muscle and lose fat? Do you feel like you’re fighting against bad genetics? I’d love to hear from you at my site,!


I’m Mike and I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.

Through my work, I’ve helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.

So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my articles and I’d love to hear from you at my site,



The 2 Most Important Bench Press Tips

Though the bench press is probably the most popular exercise in the gym, it is also the most horribly performed. Most weight lifters use horrible form and ultimately hurt their strength, muscle-building, and joint safety. Here are the 2 most important bench press tips for you to have success with this movement.

1. Arch Your Lower Back

One of the single most important bench press tips that you can apply immediately is to arch your lower back as you lay on the bench. Arching your lower back does two things that contribute to greater muscularity and strength-building.

The first benefit of arching is that is reduces your range of motion. When you arch your lower back, your abs and lower chest (the area to which you lower the bar) are automatically raised.

The second benefit is that it gives your whole body greater stability on the bench. If you’ve ever taken a good look at architecture, you know that the arch is one of the most stable structures in existence. This will keep the whole movement solid and controlled, allowing you to handle more weight.

2. Keep Your Shoulders Pinched Together

In addition to arching your lower back, you should attempt to “arch” your upper back by pinching your shoulder blades as tightly together as possible. This is one of the bench press tips that will really let your pressing power take off.

First of all, pinching your shoulders together helps improve upon the stability your lower back arch establishes. You can think of your upper back as your “base for the bench press” – you must make it as tight and stable as possible.

Second, pinching your shoulders does even more to reduce your range of motion. To understand this, hold your arms out in front of you, and pinch your shoulders back. Your hands will automatically travel towards your chest. This translates to a much lower range of motion for the press.

Always Learn More Tips

Those these are the two most important tips for the bench press, you should always try to learn more. The bench press can be a very technical and challenging movement, and you will need to constantly tweak your form with new information to keep your numbers moving up. Learn even more bench press tips, visit

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