May 14

7 Free Weight Exercises for Men to Gain Muscle

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Pack on muscle and build your strength with these trainer-recommended movements.   As men, we all want to look and feel strong, and there’s no better way to achieve this than by gaining muscle. However, finding the time and money to go to the gym regularly can be a challenge for many of us. Fortunately, you don’t need fancy exercise equipment or costly gym memberships to get your desired results. Instead, with just a few free weights and some know-how, you can start building muscle in the comfort of your home. We chatted with an expert who shares seven of the best free weight exercises for men to gain muscle. TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, shares seven free weight exercises you can do right now to start gaining muscle (and develop a shredded upper body). These exercises target all major muscle groups, including your chest, back, shoulders, biceps, triceps, and legs. Plus, we deliver expert tips on proper form and technique, so you can get the most out of each exercise and avoid injury. Whether you’re a beginner or a seasoned gym-goer, these exercises are perfect for anyone who’s looking to build muscle without […]
May 13

Improve Your Overhead Press By Fixing These 4 Mistakes

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Get stronger without getting injured with these shoulder-building suggestions.   The strict barbell overhead press is the gold standard for pressing. The bench press is excellent and gets a lot of attention, but you are stronger in the horizontal plane and have the bench’s stability helping. With the overhead press, it’s two hands on the barbell and two feet on the ground, and the rest is all you. Using only your chest, shoulders, and triceps, you press a barbell overhead with little help from your lower body. The overhead press is a terrific exercise for strength and muscle mass and requires lots of core strength and shoulder mobility to make it happen. But this move isn’t as easy as just hoisting overhead—there are plenty of movement mistakes that can lead to injury or just lessen the gains you could be making. Not everyone can overhead press off the bat due to shoulder mobility, however, if you do have the mobility and strength to go overhead, it’s best to avoid these common mistakes that take away from the safety and effectiveness of this lift.   4 OVERHEAD PRESS BENEFITS Assuming you are good to go overhead, here are a few vital […]
May 09

Lose 5 Inches off Your Waist With This Bodyweight Workout, Trainer Says

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Achieve a trim midsection with five exercises.   Whether you’re dealing with belly rolls, a beer gut, or the middle-aged spread, it’s safe to say your midsection situation is cramping your vibe—and putting your health at risk. Excess waistline fat makes squeezing into your favorite pants or shorts quite the chore, and you’d like to shape things up. To get you started, we’ve put together a bodyweight workout that’ll help you lose five inches off your waist with no equipment required. According to the Mayo Clinic, abdominal fat should not be taken lightly. Whatever your body weight may be, having too much extra fat in your midsection is associated with sleep apnea, high blood pressure, type 2 diabetes and insulin resistance, cardiovascular disease, colorectal cancer, and a greater chance of early mortality. Your age, the number of calories you feed your body every day, and the number of calories you torch can all contribute to your weight and gaining belly fat. When it comes to trimming your waistline down by five inches or more, you need to eat a healthy diet, strength train at least two to three times a week, and make sure you’re doing enough aerobic work. In […]
May 07

Chest and Triceps Workout: Top Five Exercises to Gain Huge Mass

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Looking for some great chest and triceps workouts to achieve a huge mass? Look no further. In this article, we’ve rounded up a few best exercises to hit these important muscles for massive gains and strength. The triceps and chest are two major muscle groups of the body. Although they have unique functions and strengths, both work together while doing certain pressing exercises and get evenly involved; that’s why training them together is beneficial. When looking for chest and triceps workouts, it’s important to opt for exercises that include hypertrophy and strength, as both can help you become stronger and bigger. To help you start your upper body training, we’ve listed below some great exercises to activate these major muscle groups.   Chest and triceps workout to gain huge mass   Try the following five exercises in your next upper body workout session to achieve mass and strength:   1) Barbell bench press It’s a popular chest and triceps workout that promotes bone density, helps achieve muscle mass, and also burns a lot of calories. Alongside chest and triceps, this exercise works on the shoulders, abs, serratus anterior, erector spinae, and rotator cuff. Instructions: Lie on the exercise bench, and […]
May 03

5 Best Side Ab Exercises to Add to Your Workout Routine

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Looking for some great side ab exercises to add to your workout routine? Here’re the best ones to level up your entire training. Side abs or obliques are the muscles that run along the sides of the core, from the ribs to the hip bones. While the front abs give you a six-pack and chiseled look, the side abs are crucial for various rotational movements. These muscles help you bend from side to side and protect the spine so that you can move and undertake everyday activities without straining the back. Regular practice of side ab exercises not only strengthens the obliques, but they also support the back and promote overall posture. Additionally, they reduce your chances of pain and injuries associated with the shoulders and lower back   Side ab exercises to add to your routine   Here’s a look at a few of the most effective side ab exercises that are worth trying:   1) Side plank The side plank is one of the best side ab exercises that not only targets the obliques but also trains the whole side of the body. That includes the core, hips, and shoulders. Moreover, this exercise protects the spine and strengthens […]
May 01

Hot weather workout? Tips for cooling down after exercise

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Working out during a heatwave can be challenging, but with these simple tips, you can stay cool and safe while still enjoying your outdoor workouts.   As the temperature starts to rise in the summer months, it’s important to take extra precautions when exercising outdoors. Heatwaves can be particularly dangerous for those who are physically active, as the combination of high heat and humidity can lead to dehydration, heat exhaustion, and even heat stroke. If you’re someone who loves to work out outside during the summer months, it’s important to know how to cool down properly after your exercise routine. Here are some easy tips to help you stay cool and safe during a heatwave: Stay hydrated: Make sure to drink plenty of water before, during, and after your workout to keep your body hydrated. Aim for at least 8-10 glasses of water per day, and carry a water bottle with you during your workout. Take frequent breaks: It’s important to listen to your body when exercising in the heat. If you feel dizzy, nauseous, or overly fatigued, take a break and cool down. Find a shady spot to rest and drink some water before continuing your workout. Wear loose, […]
Apr 28

5 workout tips to keep you motivated as the weather gets colder

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Even the most dedicated enthusiasts can have a hard time during winter to go out for that jog or workout compared to when it’s warm and sunny outside. This season can indeed be very disruptive to people’s exercise routines. The winter season not only makes us lazy but further slows down weight loss due to a reduction in sweating. However, if your goal is to remove as many obstacles as possible and make small changes that can make staying active easier until warmer times arrive then follow these tips on how to motivate yourself to stay active when the weather gets colder.   Stretching indoors Practising stretching inside can help increase your body temperature before you step out to work out. This helps reduce feeling cold as soon as you leave your house. Do some brisk stretches before wearing your cold-weather clothing.   Right activewear In a humid climate, people opt for cotton clothing as it absorbs moisture (sweat). But in winter, you want to avoid that because if your clothes are soaked in moisture, it will leave you feeling colder. So go for sports clothing made from cotton-mix or synthetic fibre since they soak 50 per cent less moisture […]
Apr 19

How to get a slim waist, boost your metabolism, and develop strength

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Learning how to get a slim waist can help increase your metabolism and help you reach your fitness goals   When it comes to learning how to get a slim waist, exercise and nutrition have a big part to play. Working out helps you boost your metabolism and build muscle, while the food you eat supports your body throughout the day. For example, the best protein powders for weight loss can help you stay on top of your daily protein goals, as this essential nutrient keeps you fuller for longer, even between meals. While sticking to a sustainable exercise program can help you enter into a slight calorie deficit by expending more calories than you consume. And while there is little evidence to support fat loss targeted to a specific area, toning your stomach goes hand in hand with losing weight. So, to help you learn how to get a slim waist or a more toned stomach, we spoke to a handful of nutritionists and personal trainers to learn the latest train of thought to get you started.   1. Try high-intensity workouts If you’re feeling uninspired by your current exercise regime, why not try high-intensity interval training (HIIT)? This […]
Apr 17

A 6-Minute Inner Thigh Workout for Toned Legs

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Leg day just got a major upgrade with this six-step routine.   Strong, sculpted legs mean a healthy you. Your legs help you get from one place to another, and according to Harvard Health Publishing, having strong leg muscles helps you successfully perform activities you love, like biking, hiking, running, and swimming. We’re here to share the benefits of keeping your legs strong and toned, along with this productive six-minute inner thigh workout brought to you by certified health, wellness, and fitness trainer Sami Clarke of FORM. Get ready to melt away the excess fat and feel the lower-body burn. A study published in the American Journal of Medicine revealed that older individuals who have more muscle mass have a substantially greater chance of living longer. According to Clarke, FORM’s six-minute inner thigh workout is a fan favorite, because it gets the job done quickly and efficiently, boosting the strength of your lower body. She explains, “Focusing on the inner thighs is crucial for supporting your other lower body movements while toning and strengthening the legs. With our no-repeats workouts, which means no exercise is done twice, this provides extra motivation on those days when you need it, to stay […]
Apr 14

5 Full-Body Dumbbell Workouts to Add to Your Routine

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Full-body dumbbell workouts are an excellent way to amp up your regular exercise routine. Dumbbell exercises help burn many calories, boost muscle strength, promote bone density, and strengthen every upper and lower body muscle. While bodyweight and barbell exercises are practical, full-body dumbbell workouts are versatile and offer innumerable workout options. They are arguably one of the best exercise tools for full-body training, suitable for beginners and advanced exercisers alike.   Try These Full-body Dumbbell Workouts 1) Bent-over Row The bent-over row is one of the most effective full-body dumbbell muscle-building workouts. Though this exercise mainly targets the back, it also engages the lats, shoulders, hamstrings, glutes, forearms, and biceps.   To do the bent-over row: Stand with your legs at a shoulder-width distance and your knees slightly bent. Grab a dumbbell in each hand with your palms facing each other. Now bend forward at a 45-degree angle and pull the dumbbells up towards the side of your chest. While lifting the dumbbell, keep your wrists from moving. Lower the dumbbells slowly to the starting position and go for the next rep.   2) Dumbbell Sit-ups Dumbbell sit-ups are among the best full-body dumbbell workouts to incorporate into your exercise […]
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