Archive for the ‘Training’ Category

Looking for bulging biceps with peaks the size of Everest?! You’ve found the right place. These workouts will have those arms bear hugging your sleeves within a couple of months. These are some of my favourites that help me build strong and powerful arms. I like to keep it intense by performing several different rep ranges within a workout, using dropsets, supersets and short rests to stimulate different muscle fibers in the arms and grow those puppies. Try one of these workouts the next time you train arms and see for yourself. Let me know how you like these workout by commenting!!

Workout #1

 Rest between 45-60 seconds after completing all exercises in the superset before performing the next set.

  • Superset: (A) Barbell Curl 4 sets of 6 reps (B) Close-Grip Bench Press 4 sets of 6 reps {Increase weight with each set, rest for 75 seconds)  
  • Superset: (A) Dumbell Hammer Curls 4 sets of 8-10 reps (B) Overhead Triceps Extension 4 sets of 8-10 reps
  • Superset: (A) Cable Straight Bar Curl 4 sets of 25-30 (B) Tricep Extension 4 sets of 25-30

 

Workout #2 

Rest 45 seconds between sets.

  • Barbell Curl 4 sets of 15,12,10,8 {Increase weight as rep range drops}
  • Incline Dumbell Curl 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Spider Curl 3 sets of 10 {Keep same weight}
  • Tricep Extension 4 sets of 15,12,10, 8 {Increase weight as rep range drops}
  • Overhead Dumbell Extensions 3 sets of 10,8,6 {Increase weight as rep range drops}
  • Weighted Bench Dips 3 sets of 15 {Position yourself between two benches, and have a spotter put some plates onto your hips. Drop down into the dip and extend, that’s one, let’s hit another fourteen}

Workout #3

Rest 45 seconds, and add on 15 seconds until you finish your fifth set. Rest 120 seconds before hitting another 10 reps, then decrease by 15 second intervals as you move up the rep range

  • EZ Bar Curl 10 sets of 50,40,30,20,10,10,20,30,40,50
  • Smith Machine Close-Grip Bench Press 10 sets of 50,40,30,20,10,10,20,30,40,50

 

Workout #4

Rest 60 seconds for the first two exercises, then use short 45 second rests to keep the intensity up and the blood flowing into the muscle.   

  • Bicep Barbell Curl 10 sets of 10
  • Skull Crushers 10 sets of 10
  • Superset: (A) Preacher EZ Bar Curl 3 sets to failure (B) DB Single Arm Preacher Curl 3 sets to failure
  • Superset: (A) Tricep Extension 3 sets to failure (B) Dips 3 sets to failure

Workout #5

Rest for 45-60 seconds between sets. I want intensity here and maximal blood flow to the muscles. Let’s put some power into those arms.

  • Straight Bar Curls 3 triple dropsets of 10, 10, 10
  • Incline Dumbell Curls 3 sets of 8-12 reps
  • Standing Hammer Curls 3 sets of 8-12 reps
  • Tricep Extensions 3 triple dropsets of 12,12,12
  • Overhead Dumbell Extensions 3 heavy sets of 8,8,8
  • Weighted Bench Dips 3 triple dropsets till failure (Start with a 45 lb plate and rep out to failure, have a spotter replace the 45lb plate with a 35lb plate, rep out again, then replace the 35 lb plate for a 25 lb plate, rep out, rest and repeat)

Welcome to the Jacked Back Trainer. Here you will find some killer back workouts that will help you put on size, burn fat and build a massive, cobra-like back. I love to use various methods to keep the muscle guessing and working harder to adapt = GAINS GAINS GAINS. You think you’re ready?! Add these workouts into your routine and start seeing some real results!

Workout #1 

Rest between 60-90 seconds unless otherwise stated.

  • Superset: (A) Lat Pulldown  4 sets of 12, 10, 8, 6 {Increasing weight with each set}      (B) Wide Grip Pullups 4 sets to failure
  • Superset: (A) Bent-Over Barbell Row 4 sets of 6, 8, 10, 12 (Decrease weight as you rep up(B) Standard Pullup 4 sets to failure
  • Superset: (A) Reverse Close Grip Lat Pulldown 4 sets of 10 reps (B) Close Grip Pullups 4 sets to failure
  • Superset: (A) Deadlifts 3 sets of 8,6,4 (B) Pullups (*Change hand grips every set3 sets to failure

 

Workout #2 

Rest between 60-90 seconds unless otherwise stated.

  • Wide Grip Pullups 4 sets of 10 {The set isn’t over until you’ve hit 10 reps. Use the rest-pause technique if necessary}
  • One-Arm Dumbell Row 3 sets of 8,8,8 {Triple dropsets;Go heavy and hit 8 reps, then grab a weight 20-25 lighter and hit another 8, then rep another 8 with a weight 20-30lbs lighter then previous}
  • T-Bar Row 50 reps {Pick something that you can perform at least 25 reps with then use rest-pause to get to the 50. Take as many breaks as necessary and move on to the next exercise only after completing all 50}
  • Superset: (A) Machine Hi-Row 3 sets of 15,10,5 (B) Machine Low Row 3 sets of 15,10,5 {Increase weight as reps decrease}
  • Hyperextensions 3 sets of 12 reps

 

Workout #3

Rest between 60-90 seconds unless otherwise stated.

  • Pullups 4 sets of 10 reps {Change your hand position after each set; E.g. Wide Grip, Close-Grip, One Arm, Behind the Head}
  • Superset: (A) One-Hand Cable Row 3 sets of 8 {Slide the cable to the lowest height setting, grab the handle and with bend knees and straight back, pull your hand back towards your body with your elbow as close to the body as possible} (B) Rope Row 3 sets of 8 {Slide the cable to waist height, attach the rope attachment, and pull the weight back with your arms separating the rope and hugging your body}
  • Close Grip Lat Pulldown 3 sets of 30, 20, 10
  • Deadlift 50 reps {Pick a weight that you can complete 25 reps, and use rest-pause technique to hit all 50 reps}

Workout #4

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Bent Over Barbell Row 10 sets of 10 reps
  • Seated Row 10 sets of 10 reps
  • Wide-Grip Pullups 3 sets of 10-15 reps
  • Deadlift 3 sets of 10-15 reps

 

Workout #5

 Rest between 60-90 seconds unless otherwise stated.

  • Romanian Deadlifts 4 sets of 10 {Add weight with each set}
  • Pullups 4 sets to failure {1 minute rest between each; try to new variation of the pullup for eact set, e.g. Muscle Up, One-Arm, Close Grip, Wide Grip}
  • Bent Barbell-Row 3 sets to failure
  • One-Arm Dumbell Row 4 sets of 10 reps {Keep weight the same}
  • Seated Rope Row 4 sets of 10 reps {Keep weight the same}
  • High Cable Row 4 sets of 10 reps {Attach a wide grip handle to the lat pulldown station. Grab the bar, step back and put a foot onto the platform used to secure the legs when performing pulldowns. Row the bar towards your chest, the cable should be coming towards your chest diagonally if you’re doing it right! Increase the weight with each set}
  • Medicine Ball Hyperextensions 3 sets of 10 reps 

Welcome to the Jacked Legs Trainer. Here you’ll find some of my personal leg workouts that I use to add size to my legs and increase athletic performance. I don’t perform many isolation exercises for legs  because those do very little for athletic performance so I substitute isolations for plyometric movements for strong and explosive legs. If you play sports, these workouts will have you running faster, jumping higher and hitting harder, even if you don’t these workouts will give you a strong and powerful base with great functionality.

Workout #1

Rest for 90 seconds between each set for all exercises except for #1, in which you should rest until your are ready for another round, between 2-3 minutes. 

  • Squats 5 sets x 5 reps
  • Leg Press 3 sets x 8-10 reps
  • Stiff-Leg Deadlifts 3 sets of 8-12 reps
  • Superset: (A)Leg Extension 15, 12, 10 (B) Hamstring Curl 15,12,10 Perform exercise A first then immediately move on to exercise B, perform, rest for 60-90 seconds. 
  • Superset: (A) Seated Calf Raise  3 sets of 15-20 (B) Standing Calf Raise  3 set of 15-20

Workout #2

Rest 60-90 seconds between sets! If doing supersets or trisets, complete all exercises on after the other, rest, and repeat.

  • Squats 100 reps (Take as many breaks as necessary but don’t stop until you hit 100, vary the stance to hit all parts of the thighs. I use back squat, sumo stance, narrow stance and front squats, and aim for 25 reps of each) 
  • Triset: (A) One-Leg Leg Press  4 sets x 10 reps (B) Plyometric Lunges 4 sets of 25 reps {Explode from one leg to the other} (C) Wall Squat 4 sets of 30-45 second holds.
  • Stiff-Leg Deadlifts 4 sets of 8-10 reps
  • Superset: (A) Donkey Calf Raise 3 sets of 15-20 reps (B) Seated Calf Raise 3 sets of 15-20

  Workout #3

Rest between 60 -90 seconds between reps.

  • Bosu Ball Barbell Squats 4 sets of 10, 8, 6, 4 {Set up in the smith machine, load up a barbell and flip a bosu ball onto its uneven side, unrack the barbell and find your balance on the bosu ball. Focus here, keep your core tight for balance, and drop into the squat slowly and push out, use a spotter if necessary!) 
  • Bosu Ball Hack Squats  3 sets of 8-10 reps {Lie a bosu ball with the uneven side on the platform of the hack squat machine. Stand on the even platform of the bosu ball and keeping your core tight, unrack the weight, drop into the movement and control it up}
  • Superset: (A) Bulgarian Split-Squats 3 sets of 10-12 reps (B) Squat Jumps 3 sets of 15-25
  • Superset: (A) Bosu Ball Lunge 3 sets of 8-10 reps (B) Standing DB Calf Raise 3 sets of 15-20

{Grab a pair of heavier dumbells and find a raised platform, stand on it with your heels off the platform, Drop down all the way and raise yourself using the calf muscles}

Workout #4

  • Squats 4 sets of 30,20,10,5 superset Standing Calf Raises 4 sets of 15, 25, 35, 45 
  • Leg Press  4 sets of 5, 10, 20, 30 superset Leg Press Calf Raise  4 sets of 50, 40, 30, 20

** REST starts at 45 seconds and increases 15 seconds until you hit the set with 5 reps, rest for 90 seconds, then move on to the second round of exercises going from 90 seconds back.own to 45.

Workout #5

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Squats  10 sets of 10 reps {Keep the weight the same for all sets}
  • Stiff-Leg Deadlift 10 sets of 10 reps
  • Superset: (A) Standing Calf Raise 3 sets of 15-20 reps (B) Seated Calf Raise 3 sets of 15-20

 

What’s up everyone. Here are some of my favourite shoulder workouts that I like to cycle between when trying to put some size on my delts, while dialing in the striations by utilizing various training methods, including supersets, dropsets, rest-pause and german volume training. Try these out and see how effective they are for yourself!

Workout #1

  • 4 sets of 12, 10, 8, 8* rep Behind the Neck Seated Military Press

 (Increase weight with each set, on the last set perform a triple drop set, hit 8 reps with the weight, drop the weight and rep through the next few until failure, drop the weight again and pump them out)

  • 1 set of 50 reps of Lying Upright Cable Row  

Pick a lighter weights here and rep out to 50. Take as many breaks as you want but don’t stop until you hit this number.

  • 3 Sets of 12 reps One-Arm Cable Lateral Raises superset with 10 reps of

Barbell Front Raise

This one will BURN. Pick a relatively lighter weight and rep out 12 lateral raises on the cable per arm. Immediately after, grab a lighter straight bar (I use 40lbs) and lift the bar with straight arms to eye level, bring down and raise again, with straight arms, over your head, that’s one rep. Perform 10 more.

  • 3 sets of 12 reps Hyperextension DB Reverse Flyes superset with 12 reps of Cable Face Pulls

Position the pads on the hyperextension bench so that you can hand over with your lower body stable and locked in. Bend over as if you were to do a hyperextension, and with dumbells in hand, perform a reverse flye. After you’ve hit your numbers move on to the cable machine and set the cable with the tricep ropes at eye level. Grab the rope and pull the rope towards your face.

  • 10 sets of 10 rep Arnold Press on Swiss Ball

This is the final burner and will kill all heads of the shoulder. Grab a swiss ball and some light dumbells, maybe 40% of your 10 RM (I use 17.5 lbs) and perform 10 reps. Stop, count to 10 000, by thousands in your head. And perform another 10. Follow this method until you hit all ten sets. You’re shoulders will be toast by now.

Workout #2

Rest 60-90 seconds between reps.

  • Arnold Press 4 sets of 12 superset with Standing Military Barbell Press 4 sets of 8
  • Seated Lateral Raises 3 triple dropsets of 12,12,12 superset with seated front raises 3 triple dropsets of 12,12,12
  • Reverse Machine Flye 3 sets of 10 superset with Reverse Cable Flyes  3 sets of 12

 

Workout #3

Rest between 60 -90 seconds between reps.

  • Shoulder Press 3 x 8-12
  • Upright Row 3 x 8-12
  • Lateral Raises 3 x 8-12
  • Front Raise 3 x 8-12
  • Seated Reverse DB Fly 3 x 8-12

 

Workout #4

  • Barbell Shoulder Press 4 sets of 30,20,10,5 superset Lying Upright Row 4 sets of 30,20,10,5
  • DB Arnold Press 4 sets of 5, 10, 20, 30 superset DB Lateral Raise 4 sets of 30,20,10,5

** REST starts at 45 seconds and increases 15 seconds until you hit the set with 5 reps, rest for 90 seconds, then move on to the second round of exercises going from 90 seconds back down to 45.

Workout #5

  • Machine Shoulder Press (Body facing towards machine) 4 sets of 12, 10, 6, 6

Performing machine shoulder presses facing towards the machine will put a focus on the anterior (front) head of the shoulder.

  • One-Arm Lateral Raise 4 sets of 12 reps superset Lateral Raises 4 sets of 12 reps
  • Straight Bar Front Raise (Eye-Level) 4 sets of 12 reps superset Straight Bar Front Raise (Arms Fully Extended Over Head)  4 sets of 12 reps
  • Pronated Dumbell Reverse Rows 4 sets of 10, 12, 15, 20

 

Alright this is the chest we’re looking at here. Gentlemen, get ready to kick some ass. Ladies, this applies to you too. I love to work chest, its one of my favourite days! Make sure you check out the anatomy of the chest before attempting any of the workouts! It’s best to know about the muscle you’re working so you can ensure your training its properly. I will workouts similar to mine, they will build muscle, burn fat , and give you a presentable pectoralis. You just have to be prepared for the hard work!! Use these workouts, cycle between them every week and watch yourself grow! I like to build my workouts with compounds lifts and go heavier on those, then do some plyometrics works and use swiss balls to kinda get the body guessing and finish up with some classic shapers. As far as reps go, I’ll go to failure, whatever that number happens to be. I generally aim for 4-6 reps on heavier compound exercises and 8-15 on the lighter shapers and bodyweight exercises. Here are 5 chest workouts that I absolutely love to do and you should too!

1. The Giant Set Killer [Not for the weak hearted]

Rest periods of 90 seconds after single lifts and supersets, 2 minute rest between giant sets.

  • 3 sets of Korean Dips (Do standard dips if you haven’t worked up to korean dips) superset with Pushup Ladder (You basically take the bar at the smith machine, lower it as close to the ground as possible and start with your arms gripping the bar as wide as possible. Aim to perform 8 reps, after that slide the bar up one notch and narrow your grip one hand length. Aim for another 8. Do this until your hands touch, blast out those reps and rest for the next set)
  • 3 sets of Deadstop Bench (aim for 4-6 reps each set)
  • 3 Giant Sets (3 or more exercises done one after the other without rest inbetween) of : [Swiss Ball Dumbell Press][Wide-Grip TRX Flye] [Swiss Ball Dumbell Pullover] [Pushups] ; the goal is to aim for around 8 reps of each and just burn out with as many pushups as you can, my first set I did 10, by the third I did 4. This set will get you!
  • 3 Giant sets of: [Korean Dips] (Use standard dips to build up to korean dips) [Incline Smith Machine Bench] [Dumbell Incline Flye]. This is the last giant set of the workout, so get in, work hard and you’ll be dunzo by the end of this puppy trust me. Aim for around 8 reps on the first two movement, and some 12-15 reps for the flyes. Keep it controlled with good form. Make that mind to muscle connection and kill it.

2. Revved Up Classic

Rest periods of 90 seconds between lifts.

  • 3-4 sets of Incline Dumbell Press superset with Incline DB flye
  • 3-4 sets of Flat Bench Dumbell Press superset with flat DB flye
  • 3-4 sets of Decline Dumbell Press superset with decline DB flye

For the presses aim for hitting around 6-8 heavy reps and with the flyes choose a weight that’ll have you struggling by 12 and doing no more then 15 reps.

3. Pyramid Scheme Chest

This workout uses the pyramid method. This method usually involves moving from a high rep range down to a low rep range progressively through sets.

  • Incline Dumbell Bench Press Pyramid 15, 12, 10, 8, 6, 6 ( As the reps drop, the weight goes up)
  • 3 sets of Plyometric Pushups ( Place two dumbells on one end just over shoulder width apart. Start on the ground and explode up onto the dumbells, lower your body and explode off the dumbells back onto the ground. To build up strength for this try clapping pushups, or if your completely new try standard pushups)
  • 3 sets of Cable Flyes (aim for 21 reps; start with the cable on the highest setting and perform 7 flyes, immediately drop the cable to shoulder height, perform 7 more flyes, after this immediately drop to the lowest setting and perform another 7 reps. You’ll be doing shaping your chest from three different angles on this one, and the lowest setting will be a killer. Suck it up, work through it. Shut out the pain and follow the burn. Kill it.
  • 1 set of Dips (Aim for hitting between 75-100 reps; use the rest-pause technique until you get to the rep range, you don’t stop until you get there! Take as many breaks as necessary but hit that number. If you can’t do bodyweight dips on the dip bar, head over to the assisted dip machine and rep them out there)
  • 10 sets of Swiss Ball Dumbell Press (This is a modified german volume training technique, I love to use as a burner. Grab a pair of dumbells that are 50-60% of your 10 rep max. I can hit 10 reps with around 70lb dumbells, so I use 25 lb dumbells for this. You’re doing 10 sets of 10 reps with 10 second rest in between. It seems easy because of the light weight, but by the 5th set you’ll be hating me! Rep these out, control your form, and finish of the workout!)

4.  DTP Style Chest Killer

This is one badass workout and you’ll feel the blood rushing into your chest like no tomorrow. It may seem very simple but it packs a punch. It’s perfect for those that need a quick workout. This is one of Kris Gethin’s DTP workout, and it’s kicked my ass. You should try it out!

  • Dumbell Bench Press 30 20 10 5 5
  • Incline Dumbell Bench Press 5 5 10 20 30

How this works is you start with 45 second rest periods. As you go move down the rep range and increase weight, you add 15 seconds of rest. So your rest will look like this: 45 seconds, 60 seconds, 75 seconds, 90 seconds, 105 seconds, then you’ll set up for the incline dumbell press and shorten the rest period back down to 45 seconds.

5.  The Big Pump

  • 4 sets of Incline Barbell Bench Press (Go heavy and aim for 6-8 reps for the first three sets. On the last set, do 21’s, lighten up the weight and do 7 wide grip reps, rack and do 7 shoulder width reps, rerack and do another 7 closer grip reps)
  • 3 sets of One-Arm Swiss Ball Dumbell Flyes superset with Bosu Ball Pushups ( Hold a pair of dumbells over your body on a swiss ball. Hold the left arm straight, flex your abs and stabilize your body whilst lowering the weight out with your right arm and performing a flye. Do 8 reps with one arm, then hold the right arm straight with the dumbell over you and lower the dumbell in the left hand. Hit 8 reps then jump into pushups holding the bosu ball on the flat end and rep out until failure. Repeat two more times.
  • 3 sets of Dips superset Machine Flye [Triple Dropset] (Here you’ll be doing your standard bodyweight dips for 12-15 reps  and then without break moving to the machine flye and repping out 8 reps, lowering the weight and without rest, performing another 8 reps, and again lowering the weight and performing another 8 reps without rest. Thats one set, do two more and we’re done. Good luck taking your shirt off to shower!

There you have it guys, a couple of my favourite chest workouts that I like to cycle around week to week to keep my body guessing and progress coming. If you’re new to the training scene, scale down some of the sets so that you can perform as much as you can. Don’t give up, you’ll get better, I promise. Just work hard, train jacked and you’ll get jacked! These workouts will build muscle and shred fat. They will help with functionality, power,strength and athletic performance. The muscles will not only look big and full, they’ll have the strength to back it up. Enjoy everyone, please try them out and comment if you like them!

Abs….we all want them. They’re usually the first muscle noticed and their high sex appeal doesn’t hurt either. Let me teach you a bit about yours, so all you jackedudes can chisel those bad boys out and all you jacketettes can sport a tight, flat stomach!

What we know as the abs are actually a group of four muscles. These are the:

  1. Rectus Abdominus
  2. External Obliques
  3. Internal Obliques
  4. Transversus abdominis

The rectus abdominus is the flat muscle at the front of your stomach that, when body fat is low enough, provides that “6 pack” appearance. It’s main functions include the flexion of the lumbar spine and compressing the abdominal contents. The first of the three anterolateral muscles (muscles that wrap around the sides of your body), the external obliques, are located at the side and the front of the abdomens. Their main functions consist of unilateral and bilateral actions. The unilateral, or one sided actions, include contralateral rotation and ipsilateral side flexion. Big words right? Have no fear, let me explain. A contralateral rotation just means that the muscles on the right move the trunk to the left. An ipsilateral side flexion is simply a same sided flexion, the muscles on the right flex the right side of the abdomen. Moving on we have the internal obliques, which lie underneath the external obliques and run in their [external obliques] opposite direction. The internal obliques share the same functions as the external obliques, which we can see if we scroll back up. The final layer of muscle, the transversus abdominus, is the deepest muscle in the abdominals and is tasked with stabilizing the back and maintaining abdominal pressure. An example of when we use this muscle is when we go to poop and pee. When you’re pooping and going for the kill, those final pushes are recruiting the transverse abdominus. Pooping your way to abs, wouldn’t that be something! Unfortunately, its not that easy. Let me give you some of my best tips and movements to build your own set.

Before I get into the movements and tips, I want you to chisel this into your brains! Having visible abs is only possible when your nutrition is in check. Notice how I said nutrition, not diet. That’s because your changing your lifestyle here, this isn’t some diet fad that you complete over a month and then go back to junk food for breakfast. It doesn’t work that way. Proper nutrition leads to lower body fat which leads to visible abs. That’s on you. This is your life. Your transformation. Your body. Imagine  your favourite car. Now imagine your favourite car as your body… are you gunna feed yourself shitty 87 grade fuel or super 91. Which one is going to provide you with the better long term performance? The 87 or 91? I hope you get my point.. nutrition is like 80% of the battle for that six pack or tight core you’re looking for. Dial it and results will come. Now how to make those abs pop and those tummies tight!

To those of you who might be doing thousands of sit ups or crunches a day naively believing your going to get a six pack, I advise you to read this and see if it changes your mind. I, for one, am unorthodox when it comes to training my abs. I feel this way because I don’t often directly train my abs. I’ll do some targeted ab work here and there but no religious schedule or workouts. That’s me! I do, however, do a lot of indirect ab work that recruits the abdominals to stabilize my body and keep my  lower back from snapping. Sounds a bit harsh, but I’ve taken a new look on training my core. I like to put the body outside of its comfort zone. This is how I see it. 3 sets of 15 crunches vs 3 sets of squats with a heavy barbell on your upper back, and your abs are stabilizing your body; preventing you from snapping. It’s a bit vulgar but its how I train. Stabilization. Heavy weight isn’t the only solution, take away balance and your in a new world. I do a lot of work with stability balls and bosu balls to build my core. Calisthenics is also a great discipline I use to build my core. When I do train my abs directly, there are a few favourites I have that always manage to kick my ass.

My favourite ab exercises are:

  • Toe-to-Bar Leg Raise
  • Roman Chair Oblique Leg Raise
  • Decline Crunches
  • Swiss Ball Crunch
  • Swiss Ball Bicycles
  • Jackknife
  • Cable Crunches
  • Cable Oblique Crunches (Chops)
  • Windshield Wipers (*advanced )
  • Back and Front Levers (*advanced movements)
  • Hanging Leg Raises

Doing these exercises will provide you with little visible progress unless your body fat is low enough. You’ll need to have your nutrition in check and be consistently active!! You can do it, no excuses, if you want it, you’ll get there. Use your new knowledge of your abs along with these exercises and clean nutrition, and you’ll the that jacked you in the mirror that you’ve always dreamed of!!

A favourite of mine and all guys a like, and ladies, if this isn’t one of your favourites, it soon will be. All men want big, full, peaked biceps and horseshoe tri’s. For the ladies, tight and toned does the job. Nobody wants flabby arms, the fix? Read on.

Section A – The Anterior (Flexor) Arm Muscles

First we will take a look into the flexor muscles in the arm known by normal people as biceps and by gym rats worldwide as guns. As you can see, there are 3 flexor muscles that make the “biceps”. These are the:

  1. Biceps Brachii
  2. Brachialis
  3. Pronator Teres

The largest muscle you’ll notice is the biceps brachii. The term bicep means two heads, and the biceps brachii has both a long head and a short head. These heads work together to allow flexion at the elbow and shoulder, as well as supination (holding with an underhand grip). The brachialis is the main flexor of the forearm and the pronator teres flexes the forearm at the elbow and allows us to pronate at the forearm. What does this all mean? Essentially, it means that the main job of the bicep is to allow the arm to flex at the elbow.

How do we work them out? Well this one is pretty self explanatory. We’ve all seen pictures of massive men with bulging biceps curling heavy looking weights. As flexors, the best way to build and develop the biceps is to add weight to any movement that involves flexing the arm. With that said, there are a variety of exercises we can perform to hit the biceps from all angles and get em growing, or in the case of women, tight and toned. My favourites include:

  • Supinated Dumbell Curl
  • Barbell Curl (*Works wonders for adding size to the guns)
  • EZ Bar Curl (Wide Grip/Close Grip)
  • Preacher Curl ^
  • Concentration Curl ^
  • Spider Curl ^
  • Incline DB Curl ^
  • Overhead Cable Curls
  • Cable Curls
  • Hammer Curls
  • Pronated Curls
  • One-Arm Cable Curls
  • 21’s ( These are DEATH)

^ – These four lifts limit the amount of momentum of the movement and therefore really isolate the bi’s and are effective in giving your biceps that highly sought after peak!

Section B – The Posterior (Extensor) Arm Muscle

If the term “bicep” means two heads, how many heads do you think the triceps have? If your answer was three, you’re correct! The Triceps Brachii, or more commonly referred to as triceps or tri’s, have 3 heads that make up the muscle. These are:

  1. Long Head
  2. Lateral Head
  3. Medial Head

The long head is the longest head of the triceps. As you can see in the photo, it runs down the arm alongside the body. The medial head is found in the middle back portion of the upper arm and the lateral side is found on the outer side of the arm, it completes the triceps and gives it that distinct “horseshoe” look. The  main function of the triceps is to straighten the arm by extending at the elbow, while the long head of the arm also works simultaneously to bring the arm down toward the body.

The triceps are trained using push movements that require the arms to be extended at the elbow. Some of my absolute favourite tricep exercises are:

  • Overhead DB Extension (*great burn)
  • French Press
  • Close-Grip Bench Press (*beast for adding size to them tri’s)
  • Skull Crushers +
  • Cable Extensions +
  • One-Arm Extensions^
  • Rope Extensions +
  • Bodyweight Dips
  • Weighted Dips +
  • Dumbell Kickbacks
  • Overhead Barbell Extension ^
  • Bent Overhead Cable Extension^

^ – These exercises are great for burning out the triceps

+ – These exercises are great for adding size to the triceps with heavier working loads.

There we have it folks, the complete go-to guide to building your arms. Now that you have a better understanding of the anatomy of the arms, lets get to growin! Until next post everyone, stay jacked!!

Our legs are the largest muscles on our body. They can be separated into two portions: the upper legs and the lower legs.  We’ll be looking at the anatomy of the muscles that make up the upper and lower legs, their functions, and some exercises and tips to help develop some badass legs. Grab them notebooks, sip on a nice protein shake and get to readin!

As mentioned above, there are two parts to your legs. The upper legs,  which are known as the thighs, consist of the quadriceps (anterior), the hamstrings (posterior) and the glutes, whereas the lower legs, which are the calves. To help you get through this, I’ve divided the post into 3 sections: Quads, Hams and Calves, respectively.

Section 1 

Let’s start by taking a look at the anterior (extensor) compartment of the thigh.

Looking at the photo, you may notice that there are many muscles that make up the anterior compartment of the thigh. The one’s that we can train, develop, grow, and define are the quadriceps (the technical term is quadriceps femoris). The term quadriceps means four heads, which means that there are four heads that make up the quadricep femoris.

The four heads are the:

  1. Rectus Femoris
  2. Vastus Lateralis
  3. Vastus Medialis
  4. Vastus Intermedius

The rectus femoris is located at the front of the quad. The vastus intermedius, not shown in the photo, lies underneath the rectus femoris. The remaining two muscle heads run parallel to the rectus femoris. The vastus medialis is the head found in the inner thigh, and the vastus lateralis is located on the outside of the thigh. All four heads work synergistically to extend the leg and flex the thigh, while the rectus femoris simultaneously acts alone to flex the thigh at the hip.

To develop the quads we use variations of squats, lunges, leg presses and leg extensions. Something important to remember when training the quads is that foot stance and toe positioning determine which muscle head gets targeted. For example, for squats and leg presses, performing these movements with your feet shoulder width apart and pointed slightly outward will provide overall thigh development. Closing your stance, meaning bringing your feet closer together, with toes pointed straight ahead will hit the whole thigh, but will target in on the outer thigh (vastus lateralis). Widening your stance, on the other hand, past shoulder width and pointed your toes out past a 45 degree angle will work the whole thigh, with a particular focus on the inner thigh (vastus medialis).

As mentioned above, there are many variations of the squats, lunges and extensions you can perform with varying stances and toe positions to hit each muscle head and develop some great quads. Some of my favourite exercises are:

  • Full Back Squat
  • Front Squat
  • Close Stance Squats
  • Wide Stanced Squats
  • Pistol Squats
  • Sumo Squat
  • Barbell Lunges (Forward/Reverse)
  • Bulgarian Split Squat
  • Step-ups (Barbell/Dumbell)
  • Machine Hack Squats
  • Leg Extension
  • Wall Squat
  • Unilateral Leg Extension
  • Single-Legged Leg Press
  • Leg Press
  • Wide-Stance Leg Press
  • Close-Stance Leg Press
  • Deadlift
  • Sumo Deadlift (ABSOLUTE MURDERER OF INNER THIGHS)

How we feeling so far?! Take a quick break, I recommend it, and come back ready to learn about the hamstrings. See you in 5!

Section 2

Okay, we’re back! On to the posterior (flexor) part of the thighs, the hamstrings. 

As with the deltoids, the hamstrings are a combination of three separate muscles and these are the:

  1. Biceps femoris
  2. Semitendinosus
  3. Semimembranosus

Opposite the quadriceps, the 3 muscles that make up the hamstrings are responsible for flexing the leg at the knee joint and extending the thigh at the hip joint. There is no need in getting into it because the exercises for the hamstrings generally work all three muscles and the glutes as well.

In addition to working the quads, squats, lunges and deadlifts also work on the overall development of the hamstrings, there are, however, certain exercises that isolate the hams. These badboys include:

  • Lying Leg Curls
  • Seated Leg Curls
  • Standing One-Leg Hamstring Curls
  • Flutter Kicks
  • Stiff-Leg Deadlifts (Barbell/Dumbell) (*My absolute favourite for hamstring development)
  • Good Mornings
  • Glute-Ham Raise (*This one is really difficult and requires a spotter because when you fail, you’ll drop on your face, I recommend working up to this with stiff-leg deads, leg curls and flutter kicks)

Section 3 

Congrats on making it to the final section! By now you should have a good understanding about the anatomy of the quads and the hams, their functions, and some movements that if performed will make them grow! In this last section, we will be covering the lower portion of the legs known as the calves. 

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As you can see in the photo above, the calves are made up of three muscles, these are the:

  1. Plantaris
  2. Gastrocnemius
  3. Soleus

Another thing you may notice in the photo is the the gastrocnemius is the largest muscle in the calf. It’s function is elevating the heel (known technically as plantar flexion). The soleus shares the same function as the gastrocnemius, however it comes into play when the knee is bent. The plantaris at the top of the calf is a very weak muscle that also aids the gastrocnemius in elevating the heel.

How do we train the calves?! Before I get into the exercises that will help us males develop monstrous calves and help the ladies develop heel complimenting calves, I must bring to your attention that the calves are worked everytime your foot leaves the ground. This means that they are used to being worked often. How do we translate this in the gym? We use higher reps, I personally never train calves with less than 15 reps to a set. Just like the quads, the positioning of your toes targets specific areas of the calves. If I’m doing an exercise for 3 sets, I like to vary my stances to hit each part of the gastrocnemius and soleus. My first set will usually be standard toes pointed forward, the next set i’ll turn my toes out so their pointed in a 45 degree angle, and for my finisher set i’ll point them back in to what I call a duck stance and finish off the set.

With that said, lets look at some of my favourite exercises that will provide you with a lovely burn and shape those puppies into deliciousness. These movements include:

  • Seated Dumbell Calf Raise
  • Seated Machine Calf Raises
  • Donkey Calf Raises
  • Standing Machine Calf Raises
  • Leg Press Calf Raises

** Remember that the soleus is only used when the knee’s are bent so for every calf workout, make sure that you have atleast one seated variation of the calf raise, either before or followed by a standing variation.

THATS IT!! We’ve made it, wooohoooo!!! You should have a solid understanding of the upper and lower portions of the legs, how they work and how to develop them through exercise! I hope you’ve learned something, we’ve almost completed the muscle anatomy series. Sit tight while I finish the write up for the anatomy of the arms and the abs, and I’ll have some muscle-spefic workout templates that you can use to really eff shit up and build that body of your dreams! Until next time everyone, stay jacked!

Nothing tops of an upper body, nicer than a set of defined shoulders. On both men and women, defined shoulders compliment the rest of the upper body and also play an important role in daily functionality. Have a read into the anatomy of shoulders and built them to your liking!

The muscle that we know as the shoulders are  actually called the deltoids!

Screen Shot 2013-09-09 at 15.05.02

The deltoids have three main heads, these are:

  1. The Anterior head
  2. The Middle head
  3. The Posterior head

All three shoulder heads work together to allow the arm to raise away from the midpoint of the body (known as abduction). So when you are standing with your arms to your sides and you raise them to shoulder level, you’re deltoids are engaged and make this possible. The important thing that I want you to remember is that there are 3 heads in the delts! Why is this important? Because each head can be worked with specific exercises, and by combining exercises that work all three heads we can create a workout thats hit the whole delt and build some beautiful tennis ball delts.

As with the chest, working out the delt consists of performing push movements. There are movements that we can use to add size and thickness to the delts, and there are also some movements that we use to shape and define the deltoids and really get those striations showing.

To add size to the delts, I recommend doing a variation of pressing movements, the heavier weight will tear apart the muscle tissue in the shoulder and rebuild huge delts. The presses work the whole deltoid, all three heads included, and below you’ll find some of my favourite exercises for slapping on size to those delts:

  • Standing Military Press
  • Seated Military Press
  • Behind the Head  Barbell press
  • Arnold Press
  • DB Press
  • Handstand Pushup
  • Hammer Shoulder Press
  • Korean Dips

To really shape and define the delts, we use raises to target the anterior, middle, and posterior heads of the delts. These are isolation movements and really provide a deep burn when done correctly.

To target and shape the anterior (front) deltoid head, we use the following exercises:

  • DB Front Raise
  • Incline Front Raise
  • Barbell Front Raise
  • Low-Cable Front Raise
  • One-Arm Low-Cable Front Raise
  • Seated Front Raise
  • Front Raise w/t plate and twist

To target and shape the middle deltoid head, we can use any of these exercises:

  • DB Lateral Raise
  • Cable Lateral Raise
  • One-Arm Lat Raise
  • Seated Lat Raise
  • Incline Lat Raise

To isolate and shape the posterior (back) deltoid head, we use any variation of the reverse flye:

  • Reverse Cable Flye
  • Reverse Machine Flye
  • Bent Reverse DB Flye
  • Seated DB Reverse Flye
  • Lying DB Reverse Flye
  • Seated Reverse Cable Flye

There we have it everyone! As you can see, the deltoids are one of the smaller muscle groups on the body but they still require attention and targeted training to be built. Well built delts complement a big back and a solid chest, so use the provided exercises to target the delts, destroy them and get jacked. Until next post everyone,stay fit, make healthy choices and kill it!

We all know that theres almost nothing more appealing than a sculpted back. A nice wide back can make any man look like a greek god and a sculpted back looks oh so good on a naked back dress. Thats what we’re trying to accomplish here but first lets drop some knowledge on the muscles in the back so we know how they function and how we can build them!

The photo below does a good job showing the different muscles in the back. As you can see the trapezius reaches from the back of the neck down to just halfway past the back. The  lats or latissimus dorsi, cover both the left and ride sides of the  back, while the rhomboids, which are underneath the traps, are found in the middle of the back. The final muscle in the back, the erector spinae, is found on the lower portion of the back.

BACK

Even though there are several types of muscles that make up the back, the major ones are the trapziues, the latissimus dorsi and the rhomboids.

So what do these muscles do? Well, the trapezius basically facilitates most of the movement of your shoulder blades (the technical term is the scalpula) and the back of your neck. It allows you to squeeze your shoulder blades backtowards your spine and move them up and down, as well as allowing you to move your neck and head up and down. The latissimus dorsi is the muscle responsible for giving men that sought after V-shaped figure. Its main functions is the movement of the shoulders through the arms, which allows your arms to move backwards when fully extended. When flexed, the lats help lift the torso upwards. The rhomboids lay under the trapezius and run down the spine; their main function is to retract the shoulders.

By now we’ve covered the muscles that make up the back and their main functions, now how do we work them out?

The back is worked out using pull movements. Opposite the push-up for the chest, the pull-up is an exercise for the back. Why does it work the back, because arms extended overhead on a bar cause the lats to flex and pull the torso up towards the bar. Most of the functions of the muscles in the back allow for fully extended arms to be brought backwards towards the body or brought downwards if extended directly overhead, this means that putting weight in extended arms and bringing them towards you’re body should work the back out.

So now I’ll provide some of my favourite back exercises that will help you target each muscle in the back and get you jacked with a nice V-shaped frame.

To target the traps,  I recommend performing a variety of shrugs. Some examples of exercises include:

Barbell Shrugs

DB Shrugs

Seated DB Shrug

Upright Row

Cable Upright Row

DB Upright Row

Barbell Shrug Machine

Rope Face Pulls

To target the rhomboids in the middle of the back, we row, row, row baby. Rows help you add that thickness and meat to your back. Some of my favourites row variations include:

T-Bar Row

Seated Cable Row

Standing One-Arm Cable Row

Bent-Over Row

Pendlay Row

One-Arm Dumbell Row

Low-Cable Rope Rows

Deadlift

To target the latissimus dorsi muscle, we use a variety of pullups, chinups, and pulldowns. Some of my favourite include:

Wide Grip Pullup

Wide Grip Lat Pulldown

Close-Grip Lat Pulldown

Chinup

Plyometric Chinup

One-Arm Lat Pulldown

Hi-Cable Rope Row

We’ve reached the end of another post, I hope you’ve learned and I’ve made it interesting for you, now that you know a bit about your back, lets get training and making gains. Until next time, stay jacked friends!