Lifts Archives

The Butt Blasting Front Squat is officially labeled the Best BUTT Firming Exercise in the World

It has been debated for years as to which exercise is best for firming and reshaping your rear-end. Well after many examinations and trials the vote as been cast. Beyond a shadow of a doubt, the Front Squat along with the Dead-Lift has been labeled THE BEST BUTT FIRMING EXERCISES in the world. That is whole lot to say about an exercise. So I bet you are wondering why exactly those two exercises were choosing out of the hundreds of other possible butt, hip and thigh exercises. In the next 5 minutes I am going to tell you exactly why squats will perk your cheeks up more than anything else!

As you may have already discovered, the squat is at the top of the heap (along with dead-lifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and dead-lifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. For this reason and this reason alone are we able to classify the squat and dead-lift the most effective butt exercise because they stimulate more muscle activation and hormonal response (i.e. weight loss, fat loss, muscle definition and firming of the butt muscle)

Can Squats also make your upper body stronger?

Squats win again, recent university research studies have shown that adding squats into a training program increases upper body development, in addition to the great reshaping of your butty-butt, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and dead-lift (and their variations) are the ultimate solution. If you don’t believe me that squat and dead-lifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You won’t find long boring cardio in any of my programs!

Squats can be done with any free weighted objects such as barbells, dumbbells, kettle bells, sandbags, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine or any other squat machines! Machines do not allow your body to follow natural, biomechanically-correct movement paths. You also perform less work because the machine stabilizes the weight for you. Therefore, you get weaker results!

All of this information is not to say that you should run to the gym and just start doing random squats, ABsolutley not. You see most people when they hear the word squat they think of the movement where you place the barbell behind your back and rest it towards the top of your back (your traps).The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the traps muscles of the upper back. However most knowledgeable fitness trainers will tell you that those types of squats will place more stress on your lower back muscles. There are a few other types of squats, namely over head and front squats that are better than traditional squats.

How to correctly perform squats:

Since the front squat needs more stability to control the weight, your core (abs) is going to be engaged at higher levels than they would with the traditional squat. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It can also be slightly difficult to learn how to properly rest the bar on your shoulders. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone, keeping your elbows up high so that your upper arms are parallel to the ground. You then hold the bar in place by pressing the thumb side of your fists against the bar for support.

Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat. Find out which bar support method is more comfortable for you. Then, initiate the squat from your hips by sitting back and down, keeping the weight on your heels as opposed to the balls of your feet. Simply proceed to lower the weight until your thighs are just about parallel with the ground and then keeping your weight more towards your heels press back up to the starting position. This is the key factor in squatting to protect your knees from injury and develop strong injury-resistant knee joints. Keep in mind – squats done correctly actually strengthen the knees; squats done incorrectly can damage the knees.

I always recommend that when ever you attempt a new exercise you should practice the form with a very light weight until you are able to do 3 sets of 15 reps with perfect form. You are going to be shocked at how much your core is going to work during this new Worlds Best Butt Exercise

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Sculpt a Powerful Chest with this Routine

Incline Dumbbell Flye

Target: Upper chest

Start: Adjust a bench so the incline is set to 30-45 degrees. Lie face up on the bench with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip and extend your arms above your chest. Bend your elbows slightly.

Execution: Slowly lower the weights out to your sides in a wide arc. Keep your elbows locked in the slightly bent position throughout the range of motion. Stop when your elbows reach shoulder level, then reverse.

Tip: Make sure you’re positioned properly on the bench, and start with a light weight to warm up the chest because you can hurt yourself if you try to go too heavy. Only use a weight you can handle comfortably.

Incline Dumbbell Press

Target: Upper chest

Start: Lie face up on an incline bench set at about a 45 degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet flat on the floor. Extend your arms with your palms facing forwards.

Execution: Bend your elbows and slowly lower the weights towards the outsides of your chest. (In the barbell version, the bar should come to your upper chest.) When the dumbbells reach about chest level, forcefully extend your arms, pressing the weights back up to the starting position.

Tip: A lot of people get chest injuries, so you really need to warm up properly before moving into your working sets. Listen to your body and don’t lift too heavy if you don’t feel ready. Your main goal is to build muscle.


Target: Lower chest

Start: Stand between a set of parallel bars and press yourself into position: arms extended, chest up, head straight and ankles crossed.

Execution: Leaning forwards slightly to take the pressure off your triceps, lower your body by bending your elbows until your upper arms are slightly above parallel to the floor, then press yourself back up to the start position.

Tip: Make sure to lean forwards, really feeling it in the chest. If you stay upright, your triceps absorb the stress.

Wide Grip Bench Press

Target: Outer chest

Start: Lie face up on a flat bench with your feet flat on the floor. Grasp a barbell with a wide grip (outside shoulder-width) overhand grip. Press the bar up slightly to unrack it, then steady it above your chest with your arms extended.

Execution: Lower the bar to your lower chest, but don’t bounce it off. Instead, when the bar approaches an inch or so away from your chest, pause and press it back up to the start position. Squeeze your chest at the top of the movement.

Tip: You must really focus on the chest and do the movement slowly. If you just go through the motions, you won’t squeeze all the benefits you can out of this exercise.

Sandra Prior runs her own bodybuilding website at

Seattle, Wa (PRWEB) November 07, 2013

Andy Bolton Strength is a newly updated power training course that helps people get stronger and minimize their injury-risk regardless of their current strength levels. This course is designed by Andy Bolton, a strength coach, powerlifter and public speaker who has over 12 years of experience in teaching other people how to improve their squat, bench press and deadlift quickly. In this course, Andy Bolton provides people with conditioning workouts that help them recover from their heavy strength training sessions. Since Andy Bolton released the “Andy Bolton Strength” course, a lot of clients have used it for learning how to add 100’s of pounds to their squat, bench press and deadlift. Accordingly, the website Vkoolelite performed a detailed overview about the effectiveness of this book.

A detailed overview of Andy Bolton Strength on the site Vkoolelite indicates that this course takes people step-by-step through the process of discovering how to master their bench press, deadlift and squat techniques, and how to eliminate their aches and pains effortlessly. The course also reveals to people advanced methods to develop a powerful mind-set, and step-by-step techniques to perform 10 pull-up variations that help build a stronger back. In addition, by following this course, people will learn how to design conditioning and recovery workouts that can improve their strength, body composition and their health quickly. Furthermore, when ordering this course, people will receive a wide range of tutorial books and bonuses from Andy Bolton. Firstly, people will get the "Powerful Pull-Ups" book, and the “Conditioning and Recovery Workouts For The Strength Athlete” book. Secondly, people will receive the "Explode Your Deadlift" book, the "Explode Your Bench" book, and the "Explode Your Squat" book. Thirdly, Andy Bolton will give people the “7 keys To Quick Recovery From Strength Training Sessions – Recovery Methods” book, and the “12 Week Big Bench Training Program” book. Finally, people will get the “5 Best Exercises For MONSTER Triceps and A Bullet-Proof Bench Press Lockout” book, the “Spartan Strength Secrets” book, and other books.

Aaron Danker from the site Vkoolelite says that, "Andy Bolton Strength is the unique course that introduces to people 3 easy and quick exercises to cure their bad posture and help them get their upper back tight when they squat. In addition, Andy Bolton will offer people a policy of 60-day money back if the ‘Andy Bolton Strength’ course does not work for them.”

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