After individuals understand their wellness objectives, they regularly wind up noticeably inquisitive about to what extent it’ll take to accomplish their objectives. Be that as it may, there are a wide range of individuals, and they need to prevail in various territories. Thus, to what extent it takes to accomplish something relies on upon many elements.

To make it simpler to work towards your wellness objective, it’s essential to realize what you need to accomplish. For example, your objective may be to shed pounds, manufacture bulk, or totally change your body. On the off chance that you definitely know which one of these you need to finish, then it turns out to be significantly less demanding to ascertain the measure of time it’ll take to finish it.

1. Build Muscle Mass

By utilizing common techniques, you can develop around two pounds of bulk each month. In the event that it’s the first occasion when you assemble bulk, then you may have the capacity to grow more than two pounds of bulk for every month. In any case, know that some of this weight will be muscle to fat quotients, so don’t be astounded that after a long haul building stage you’ll have to cut a few pounds of muscle to fat ratio ratios.

In the event that your bodyweight increments too quick, there is an enormous possibility you grow an abundance measure of muscle to fat ratio ratios. You can stay away from it by diminishing the quantity of calories you eat or by consuming more calories by expanding the measure of time you work out.

On the off chance that your bodyweight doesn’t expand, ensure eat no less than 300 extra calories. On the off chance that it doesn’t help, then slowly increment the quantity of calories you eat until you’ll have the capacity to grow two pounds for each month.

2. Lose Weight

For a great many people, getting thinner takes less time than developing bulk. This is on account of individuals can typically diminish the measure of muscle to fat quotients they have by maybe a couple pounds each week.

Along these lines, there’s nothing more needed than a small measure of time on the off chance that we contrast it with the measure of time individuals need to spend to develop bulk. Then again, diminishing your body weight by more than two pounds for each week may not just bring about losing a considerable amount of bulk however by creating liver issues, gallstones, and free skin.

If you want to make the weight loss process easier, make sure to get plenty of rest and eat healthy foods like green vegetables, lean meat, nuts, and plenty of water.

By eating these products you’ll not only make sure that the amount of muscle mass you lose while cutting will be minimal but that your body will stay healthy even after experiencing body weight changes.

3. Completely Transform Your Body

On the off chance that you have a very particular objective jump at the chance to construct 30 pounds of slender bulk, then it’s much simpler to compute the measure of time you’ll have to finish it. For example, on the off chance that you’ll be fit for developing as much as two pounds each month, then it will take 15 months to grow 30 pounds.

In any case, you ought to recollect that you may have the capacity to grow a tad bit under two pounds each month. Likewise, you ought to remember that you’ll develop bulk as well as muscle to fat ratio ratios and that it’ll set aside some opportunity to lose that muscle to fat quotients to look fit and solid.

Basically, regardless of the possibility that you do everything in the most ideal route conceivable, there will even now be a few things that will take some extra time until everything will be as you longing it to be. On the off chance that you definitely realize what you need to finish, to what extent it’ll take, and how to accomplish it, then all that you have to do is to put forth a valiant effort and sit tight for the best outcomes.

What is your goal when it comes to fitness? Are you training for a muscular, Shredded physique?

Judging by the fact you clicked on this article, it’s pretty safe to assume you are interested in gaining the most muscle mass possible. There are quite a few ways you can go about doing this: you can train heavy for low reps, train light for high reps, or even a combination of the two. But no matter the training, there is one thing most guys generally forget about; squeezing the muscle.

The best way to make your muscles grow is to force them. You must make them to grow — use your mind to make them do what you want. Squeeze at the peak of each lift, making sure to really feel the contraction. It will hurt. It should hurt. And it’s this pain that will ultimately lead to your gains. So, to make things simple, here are the five steps you should take to force your muscles to grow.

1. Ignore the Numbers

This one seems counter-intuitive to what you have always been taught; which is to always keep track of how much weight you are lifting and how many times you are lifting it. Now, you don’t just want to start lifting random weight for random reps like a moronic noob.

2. Slow Negative

Going right along with the idea of slowing down the lift, this is an often-unknown technique among casual lifters. The slow negative is when you focus on the opposite end of the workout: meaning if you are benching, you put just as much effort or more into lowering the bar extremely slowly as you do to push it up.

Lowering the bar very slowly allows your muscles to not only be under constant tension but also causes it to work much harder than when you just focus on the lifting portion of the exercise.

3. Constant Tension

Here’s another thing many guys ignore. Even if you are lifting with a full range of motion, it doesn’t necessarily mean you’re stressing the muscle enough. There’s a good chance you are skipping a vital step in the lift.

Going back to the bench press, let’s say you are lifting with a full range of motion. You are going all the way down and pushing back up very quickly, locking out your arms at the end. This is fine if you are building explosive strength like a powerlifter, but it isn’t ideal for building aesthetic muscle mass.

What you really want to do to force the muscle into growth is slow down the lift: go down slowly, push back up slightly slower than normal, and don’t lock your arms out at the end of the lift. This will make sure all the weight is putting constant stress on your pecs and tris. You want to always focus on stressing the muscle group you are trying to grow.

4. Full Range of Motion

This one coincides with ego lifting. You need to lift with a full range of motion to properly stretch and squeeze the muscle for optimal stress upon the muscular tissue. This just doesn’t work when you half-ass your reps.

To use bench pressing as an example, you know you don’t reap the full benefits of the exercise if you don’t go all the way down and up; squeezing at the top of the lift. But for some reason, many guys think half-repping extremely heavy weight is going to build quality muscle mass. The only thing it might do is increase strength, but even then, it’s not going to be functional strength since you can’t lift it with a full ROM.

5. Check Your Ego

This is by far the easiest step to take in forcing your muscles to grow. You just drop the damn weight and quit trying to show off. You aren’t doing yourself any favors from lifting heavier than you can properly handle.

If the idea is to stimulate your muscle into new growth through hypertrophy, you won’t accomplish that by trying to lift a load the muscle group you want to add mass to can’t handle. Lower the weight and focus on the muscle contraction. Nobody cares how much you can lift.

It’s not unusual to enter a typical gym and see majority of females are in the cardio area while all the males are latching onto the nearest barbell. It’s a shame that women often feel intimidated by the thought of lifting weights since the benefits of weight training far outweigh the benefits of cardio.

Don’t take this to mean that cardio isn’t a useful part of an exercise regimen, but rather that cardio on its own is not going to build that shapely, toned body that most females desire. That’s why we have created a list of the top ten facts that females should Start lifting weights.

Let’s get to work.

1. Weight training with heavy resistance, WILL NOT make females Big and bulky

One of the most annoying myths that flow through gyms everywhere is the idea that females who train with relatively heavy weights will suddenly transform into the female equivalent of The Incredible Hulk. Reality is that females should train with heavy weights just like their male counterparts often do and no it won’t make you “bulky” and deepen your voice.

2. Lifting weights Accelerates fat-loss when combined with cardio

Having an workout routine  that relies only on cardio for fat-loss will eventually lead to stagnation as your metabolic rate will continue to drop as your body adapts to the demand you put on it. Therefore, the wise thing to do is incorporate more weight training while keeping cardio to as low of a frequency as possible (while still achieving your fat-loss goals).

3. Shapes your curves

Most females feel that the best way to shape their body and achieve a more toned look is by spending hours doing low-intensity cardio. The reality is that the best way to “bring out your curves” is to build strength and muscle. If all you do is constantly endure long bouts of low/moderate intensity cardio then you are basically lowering your metabolic rate while concomitantly losing muscle mass.

In the end, you will have lowered your body weight but increased your body-fat percentage (i.e. you will look “skinny-fat”). Don’t give in to the idea that you need to be a “cardio bunny” in order to be lean and toned.

4. More energy throughout the day

Weight training actually greatly improves your psychological well-being and enhances your sense of energy throughout your daily life. It’s not uncommon to feel completely wiped out and lifeless after spending hours on the treadmill; lifting, on the other hand actually boosts “feel-good” chemicals in the brain.

5. Improves mental health

Many females go to the gym because they find themselves depressed with the way they look and end up doing tons of cardio to fix the issue. Instead, these women would be much better off grabbing a barbell and letting out some of their worries on the iron. In the recent studies weight training has been shown to greatly reduce symptoms of depression and anxiety. Most females will find along the continuum of their training that lifting really does improve your body image and self-esteem.

6. Sleep like a baby at night

Females should aim for 6-8 hours of sleep per night, and they often fall short of this range due to things like stress and poor mood. Numerous studies have demonstrated that a sustained exercise regimen incorporating vigorous weight training can greatly improve sleep quality and the duration of sleep. In fact, weight training provides an effective natural alternative to pharmaceutical interventions in patients with insomnia.

Muscle soreness is something everyone hates with passion. You have trained
hard and have smashed through your personal bests only to find yourself
slumped on the couch a few days after unable to move a muscle because you are
in too much pain.

Welcome to the world of DOMS or delayed onset of muscle soreness! Oh and how it is a whole world of pain!

What exactly is DOMS and why does it only happen sometimes and not after
every workout?

Well, when you resistance train or strength train you are
effectively breaking muscle fibers open as you lift the weights. Your body then
needs to repair them and build them back stronger so it is in fact all these
microscopic tears, which are causing you that agonizing pain you hate.

Your body is also excellent at adapting so you will have to keep pushing it and
trying new things such as heavier weights and different rep ranges to stimulate
growth.The good news is that there are things you can do to not only eliminate DOMS
but also lessen their painful presence too! Here’s how.


One thing that probably 99% of gym goers forget to do is stretch properly before they train. No matter what body part you are training there’s no excuse not to have a light warm up and a stretch. Stretching your muscles warms them up effectively which also helps to improve your performance in physical activities. More blood is in the muscles and more oxygen allowing them to function better.

Stretching helps your joints move through their full range of movement with ease and will also help to decrease your risk of any potential injuries. If you want to try and eliminate or significantly reduce your muscle soreness stretching will enable your muscles to work most effectively. Using a foam roller is also a good way to relieve tension in sore muscles.

Take BCAA’s during your workout

Adding a scoop of branch chain amino acids to your workout drink will aid in the reduction of DOMS and lack of strength. BCAAs are abundant in your muscle tissues and they can play a major role in regulating protein synthesis, which is your body’s process of repairing and rebuilding new, bigger muscle. Looking at how they are used by your body, they may also play a vital role in reducing those nasty aches and paints post-workout by repairing the tissue faster.

Giving your body a steady flow of them while you train enables your muscles to make use of them almost immediately!

Active healing

This may sound like torture but it works. A popular method of coping with DOMS especially leg DOMA is to exercise the area gently if you can. If you have really trained your hamstrings and quads hard consider some active recovery and go for a gentle walk. This will stimulate more oxygenated blood to circulate around in the muscles and promote faster healing and natural pain relief.

Have a hot & cold shower

You might have thought just one or the other can help, of course this is true butin this case, both are better than one! It’s all about blood flow! Physiotherapists suggest that if you are suffering from sore muscles then switching between cold and hot while in the shower can help reduce the pain significantly. This switching results in alternating vasodilatation and vasoconstriction of the blood vessels in the painful areas.

If you can try to change the temperature every two minutes or so in a comfortable way – no need to scold yourself then freeze to death! You should notice improvements in the severity of your sore muscles.

Treat your sweet tooth to some cherries

Who’d have thought that cherries could help with DOMS! It’s true! A cheeky handful of cherries after your workout can actually help to delay the onset of sore muscles. Cherries are packed with a substance called anthocyanin, which assists in increasing the rate that oxygen traveling to your ailing muscles.

Thanks to this you can enjoy less pain the days following your workout and a faster recovery. Cherries also count as one of your 5 a day too! Next time you hit the gym for a hard session you are now armed with the knowledge to combat DOMS! From before the workout, during and after you are covered from all areas!


Age: 47

Height: 6’3″ – 190cm

Weight: 200lbs – 91kg

How did you get started with bodybuilding?

At 12 years old, I was a skinny weakling and an easy prey for bullies as I stood out in absolute contrast to a schoolmate who was a muscle machine. At first, I got into lifting weights only to protect myself. But soon, I was also determined to put myself on a physical par with this schoolmate, my odd twin.

Here was wishful thinking. From it, there came my dream of becoming a fitness model. I liked weightlifting from the start. My first pair of weights was five kilos a piece. This was two bottles of washing detergent, filled with water though. I did not have proper dumbbells until a few years later.

I was 16 years old when I joined my local gym. From early on, high aspirations and mental conditioning have been the keys to my life in fitness training and competition.

What is Your favorite workout routine?

Monday: Back/Shoulders/Calves/Abs

  • Wide Grip Lat Pulldowns – 4×16-20
  • Chin Ups Close Grip – 3×12
  • DB Rows (Pronation grip) – 3×8-12
  • Seated DB Military Press – 5×8-12
  • Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
  • Standing BB Upright Rows – 4×8-12
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15
  • Seated Machine Crunches – 6-8×30-50
  • Leg Raises (in abdominal chair) – 5×20-40

Tuesday: Chest/Triceps

  • Bench Press – 5×6-10
  • Stability Ball DB Bench Press – 5×10-15
  • Butterfly Machine – 5×10-15
  • Seated BB Tricep Extension – 5×8-12
  • Dips – 5×15-20

Wednesday: Biceps/Hamstrings/Abs

  • Seated BB Preacher Curls – 5×8-12
  • Standing BB Bicep Curls – 5×6-10
  • Lying Leg Curls – 4×8-12
  • Seated Leg Curls – 4×6-10
  • Bench Crunches – 5×30-40
  • Incline Bench Crunches – 5×30-50

Thursday: Quads/Calves

  • Incline Leg Press – 5×20-30
  • Seated Leg Extensions – 5×15-30
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15

Friday: Glutes/Chest (Heavy)

  • Lying-Down Machine Glutes Extension – 5×20-30
  • Standing Machine Glutes Extension – 5×20-30
  • Decline Close-Grip Bench Press – 5×3-5

Saturday: Rest

  • Recovery Day

Sunday: Back/Calves

  • Seated Row – 4×15-20
  • Reverse-Grip Lat Pulldown – 5×10-14
  • Seated Calf Raises – 5×30-50
  • Standing Calf Raises – 5×10-15

What is your diet like?

As opposed to my workouts, my diet follows more detailed planning. I eat between five and seven meals a day. I have lean protein in every meal: Egg Whites, Turkey, Chicken, Beef, White Fish. For my carbs, I go heavy in season on the Sweet Potatoes and Brown Rice. During this time, I cut carbs in the evening.

What Tips can you can give to the all the lifters?

  1. Always warm up
  2. Observe proper posture
  3. Breathe properly
  4. Stop lifting if I feel pain
  5. Observe proper form
  6. Use torso stabilization
  7. Execute full range of motion

Intensity and following my instincts are to the point here. I have a calendar notebook. In it, I sometimes plot in advance the exact days and hours for training my shoulders, chest, back, quads, hamstrings, triceps, and biceps.

Everyone wants a shredded midsection! A chiseled set of abs is one of the most coveted areas in the fitness industry. What else screams to others that you work out HARD more so then a gloriously sculpted midsection?

Whether you want to look your best on holiday or you have a competition to look your best for, follow the moves below and you will get that strong carved-up core you have always dreamed of!

The mistake people make when they train their mid-section is to only perform moves that focus on the upper abs because these are easiest to target.

Moves for a shredded midsection

For a shredded midsection you will need to focus on your upper abs, lower abs and your oblique’s.

The following workout can be completed in one session so take note of the rep ranges and rest periods to get the most out of your workouts.

Moves for your oblique’s

Dumbbell side bends

Sets: 5

Reps: 12-15  per side

Rest: 30 seconds

Dumbbell side bends are an excellent move to really target your oblique’s and work them hard. Holding a dumbbell as opposed to a weight plate will allow you to achieve a bigger stretch. Standing up straight hold a dumbbell in one of your hands and bend to the side sliding the dumbbell down your leg. Keep your other hand straight against your side. In a controlled motion bring it back up again to the starting position. After ten reps swap sides.

Russian Plate Twists

Sets: 4

Reps: 20 (10 per side)

Rest: 30 seconds

Russian plate twists are a great move to target the entire oblique area as well as the central core. Using a plate will add more resistance and allow you to achieve a greater stretch. Sitting on the floor with your knees up, hold the plate in the center of your torso. Raise your feet off the floor and in a controlled motion tap the plate from side to side ensuring it touches the floor while keeping your body still.

Moves for your lower abs

Toe Touches

Sets: 4

Reps: 24 (12 each side)

Rest: 30 seconds

Sit on the floor with your legs extended in front of you and your hands holding on to the sides for support. Bring your legs up as far as possible while at the same time bringing your torso towards them. Return to the start position and repeat the movement until you have completed your set – don’t forget to touch your toes!

Leg raises

Sets: 5

Reps: 10

Rest: 1 min

Leg raises are highly effective for targeting your lower abs. Ideally, you will have a flat bench to lie on but if not the floor will do. So, start by lying flat on the bench (or floor) and hold tight onto each side. Extend your legs straight out in front of you and raise them up keeping them as straight as you can. Lower them in a controlled motion and don’t allow them to relax at the bottom or top, keep the tension on at all times.

Moves for your upper abs

Weighted Plate Crunch

Sets: 4

Reps: 12

Rest: 30 seconds

It’s good to go heavy on a weighted crunch to build some thickness in the muscle. A weighted crunch is much the same as a usual crunch; you adopt the same stance on the floor with your feet flat and your back flat. Holding a weight plate on your chest breathe out and crunch upwards to the point of tension –return back to the starting point still controlled. Never release tension on any ab movement so no relaxing at the top or bottom of the movement.

Heel touches

Sets: 4

Reps: 24 (12 each side)

Rest: 30 seconds

This one might feel like a little bit of relaxation at the end of this tough abs session – but think again! Yes you can lay down on the floor but your abs will burn like hellfire. Lying flat, also place your feet flat on the floor (with your knees up) but a little bit wider than shoulder width apart. Tense your abs, extend your arm towards your foot, lift up slightly and touch your heel then immediately touch the other one. This move should be nice and fast with no relaxing in-between the alternating reps.

And rest! Ensuring you are hitting all areas of your core will ensure you have a well-defined, chiseled and sculpted midsection. Leave nothing to chance and when you are training your abs once or twice a week ensure you are hitting them from the top, the bottom and the sides for a full on abs assault!

When it comes to training there is so much you can do, from training splits to isolation exercises, compound movements and plyometrics to name but a few! One thing is for sure, and that’s the undeniable benefits of full body exercises! Full body exercises allow you to burn some serious calories whilst building muscle too. You can enjoy resistance based movements as well as calisthenic (body weight) exercises, all of which can be tailored towards your individual needs. Some full body movements are more effective than others; they each require the use of multiple-joint exercises that activate several different muscles at once – thus requiring a great deal of energy to perform.

The rules

If you want to perform full body sessions, train every 2-3 days to allow ample recovery time. Make sure you have a protein shake ready to consume after! Try the below 5 exercises and rep ranges for a full body BLAST!

1. The Squat

  • Sets: 3
  • Reps: 12
  • Rest: 1 min

Of course the squat had to be number one on our list! The squat is probably the juggernaut of all full body exercises thanks to the range of muscles it engages. The squat directly works your hips (including the adductors & abductors), hamstrings and glutes. It also indirectly works your core and even your upper body if performed with a decent weight load.. With the squat you can perform it either body weight or add resistance in the form of a loaded barbell, dumbbells or any other weight of your choice!

2. Weighted Lunges

  • Sets: 3
  • Reps: 16 (8 per leg)
  • Rest: 1 min

The lunge is one of the most demanding moves for your body but the reward it can deliver is well worth it! Holding a pair of dumbbells or using a loaded barbell on your shoulders to add some resistance, lunge forward one leg at a time ensuring the back leg bends first to a 90degree angle. The lunge works your quadriceps, glutes and hamstrings whilst using weights will help to strengthen your core and upper body. You can execute the lunge either moving forward or statically. If you can try to cover some ground with your lunges, pick a target and lung towards it!

3. The deadlift

  • Sets: 3
  • Reps: 12
  • Rest: 2 mins

The deadlift puts equal force onto your upper body and lower body forcing pretty much every muscle in your body to work hard! A weight belt to support your posture is a good idea for this full body burner. To perform a deadlift you need to ensure your form is spot on! You need to pick up a loaded barbell off the ground in a controlled motion to your thighs by using your entire body whilst keeping a neutral spine (straight back.) The completion of the lift will have you standing up, locked out with your arms straight and the weight hanging.

4. The single arm kettle bell snatch

  • Sets: 3
  • Reps: 16 (8 per arm)
  • Rest: 1 min

This movement is absolutely awesome for developing raw, explosive power! It will also help to significantly enhance core stability, strengthen your hips, lower back, and shoulder joints making it a great full body exercise. Hold a kettle bell with an overhand grip on the left part of the handle. Position the bell in front of your thighs with the feet shoulder-width apart. Swing the kettle bell in between your legs, bending knees slightly. At the bottom of the swing, your chest will be facing down toward the ground. Extend your hips to swing the kettle bell forward and up. As the bell passes head level, push your hand through the handle to rotate the kettle bell around your wrist (it should be a smooth transition onto the outside of your forearm).

5. Burpees

  • Sets: 3
  • Reps: 10
  • Rest: 1 min

The burpee is a grueling and demanding body weight exercise. It’s tough but it really does work you from head to toe, which is why it needs to be part of your full body routine! Begin in an upright position. Squat down and place your hands on the ground, kick your feet back behind you and then do a push-up. Explosively bring your feet back underneath you, and spring up out of your crouch with a powerful leap extending your arms over your head. If you’re feeling particularly strong, put a dumbbell in each hand. There is a pretty huge benefit to completing full body sessions and that is that they enable you to reduce your gym visit frequency down to about two to three sessions per week.

This means more time for you to relax!

You will also be able to build muscle with only 3-4 hours of gym time during a week – what’s not to love about that!

Full body sessions are all about quality over quantity.

Wouldn’t it be nice if you could simply be in front of your TV and burn some
calories? Getting fit while you watch TV isn’t actually an impossible dream believe it or

There are some things you can do but some of them don’t actually involve sitting
(some of them do though!) but you can enjoy doing a number of different movements without having to miss out on your favorite shows! Sometimes, you can even use the TV as a source of exercise!

HIIT Cardio

After you have done HIIT cardio during the day you can enjoy kicking back, relaxing and burning calories whilst you watch your favorite shows! High intensity interval training is an excellent way to burn calories long after you have finished actually moving. HIIT cardio involves a series of slow and steady intervals mixed in with some explosive fast-paced intervals. You can perform HIIT on any piece of cardio equipment such as a treadmill, a bike or a rowing machine to name but a few. You can also perform it out in the open running, walking or cycling. You will perform a 30 second steady state interval then immediately follow it with a 30 second sprint and then continue the pattern until you have completed a total of 15-20 minutes continuous movement. Because HIIT cardio elevates your heart rate it requires more oxygen post-workout to return your body to normal meaning you will continue to burn calories long after you have finished the workout.

Invest in a good exercise DVD

Exercise and fitness DVD’s are an excellent way to keep fit in the comfort of your own home. There are so many different ones to choose from dance DVD’s, to Plyometrics, full body circuits, boxing and everything in between. You can also enjoy exercise sessions with your favorite celebrities so you have no excuse not to get moving! DVD’s are an excellent choice for busy moms especially when time isn’t on your side!

TV Character fun

Here’s one to get you moving while you are watching TV. There’s nothing wrong with mixing things up a bit and having some real fun when you are watching your favorite show. In fact, it’s a great way to burn through some serious calories!

All you need to do is select a character or person and pair them with an exercise.

So, every time you see your selected character you have to do say squat jumps
for as long as they are on screen until they disappear again. Plyometric-based movements are usually best for this type of home workout! So it’s sort of like a drinking game, but instead of taking a drink every time the character does something, you do a workout set!

A movie exercise session

This is the perfect way to enjoy a bit of steady state home cardio – All you will
need for this is a piece of indoor cardio equipment be it a bike, stepper, treadmill
or anything else you fancy. Put on your movie; position the cardio in front of the screen and away you go! You can keep your brain occupied while you burn away that fat! You can stay active for the whole movie if you like or split it up or do it for half the movie – whatever you choose!

Circuit training

Hopefully you have a decent size room space because you can benefit greatly
from setting yourself up with a nice indoor circuit. You don’t need heaps of space to do this at all. Wherever your TV is you can set up mini “stations” that you go to in order to perform your specific cardio routines while your favourite movie or show is on. You can have a number of different stations such as a skipping rope, a squat jump station, and a press up station. You can even have equipment-based stations and use dumbbells, exercise/medicine balls, kettle bells or steps to enhance that resistance and get your heart rate up – all while you enjoy a good bit of TV!

Hopefully you now realize that there’s never any excuse to miss your favorite TV
show and sacrifice your exercise session! Where there’s a will there’s a way and a number of these ways are actually pretty fun! Invite a friend over or share your space with a loved one and make exercising and watching TV fun!

A workout routine to enhance growth and shape

When it comes to training your glutes some exercises are more effective than others. Many people assume that the squat is the best exercise to develop a round, sculpted derriere – of course the squat is very effective but there are a number of different training methods and variations that will target the glutes more effectively.

When training the glutes, you should focus on a range of compound movements and isolation movements.

Compound Movements – An exercise that engages two or more different joints to fully engage and stimulate entire muscle group via the integration of multiple muscles.

An example of a compound movement would be a deadlift.

Isolation Movements – An isolation movement is one that involves only one joint and a limited number of muscle groups. An example of an isolation movement would be a barbell glute bridge.

Compound movements are excellent mass builders whereas isolation movements are great for carving and defining the area for that extra bit of definition.

So you want to hit your glutes HARD and start seeing some serious progress?

Give the below routine a try. We are also going to throw in some specialist training techniques to really mix things up a bit and stimulate that all-important growth!

Your rep range will be in the hypertrophic range to stimulate growth.


Exercise 1

Kettle Bell Single Leg Deadlifts


Reps & Sets: 4 x 12 on each leg

Standing up straight hold a heavy kettle bell (within reason – it needs to be comfortable enough to be able to perform your reps with perfect form) in one hand.

Extend one leg up behind ideally to create a 90-degree angle and then, whilst keeping the movement controlled, lower your leg down.

The kettle bell should travel straight down toward the floor in your hand with your other arm out to the side for balance.

This movement can also be performed with a dumbbell in each hand for more weight, with more balance.

Exercise 2

The Sumo Squat with Negative Reps

Targets: Adductors

Reps & Sets: 4 x 12

The sumo squat is a variation on the traditional squat, it’s excellent for adding emphasis and weight to your inner thighs and glutes giving you a more sculpted look.

So, to perform a sumo squat stand with your legs wider than shoulder width apart and your toes pointing outwards; have a heavy dumbbell ready.

Squat down keeping a neutral back and lift the dumbbell with two hands (you can also use a weight plate or barbell). Raise the dumbbell up until you are completely straight, squat down and lower it back down to the floor.

Negative Reps – To adopt the negative reps technique you need to slow down the returning movement of the dumbbell to the floor by counting to 4 as you lower it.

Exercise 3

Barbell Hip Thrusts

Targets: Upper Glutes

Reps & Sets: 4 x 12 

The barbell hip thrust is a highly effective isolation movement that activates and builds your upper glutes much more than squats, and is also arguably more effective than a deadlift at hitting this specific area.

With your back against a bench sit on the floor with your feet planted firmly in front of you, and a barbell/weight plate or dumbbell on your lap.

Keep your knees stable, raise the barbell by pushing your hips up, and push your hips upward with your glutes so your body forms a straight line from your shoulders to your knees. In a controlled motion, you then need to lower it to the ground.

Exercise 4

Single Leg Press


Reps & Sets: 4 x 12 on each leg

This movement can be performed on any leg press that is available to you.

The great thing about leg pressing one leg at a time is that the load isn’t shared and you cant over compensate on one leg. It hits your glutes seriously hard.

Sit on the leg press in a comfortable position with your back straight and press the load one leg at a time.

Exercise 5

Hamstring Curl 21s


Reps & Sets: 4 x 21s

You can perform a hamstring curl on either the seated machine or the lying down (prone) machine, either is fine and either works the same muscles and can accommodate the ‘21s’ training method.

Make sure the weight is heavy enough.

21s – 21s ensure you really overload the muscle and take it to complete failure, which stimulates growth considerably.

You perform 7 partial reps from the bottom of the movement to the middle of the movement. You then perform another 7 partial reps from the top of the movement to the middle of the movement. Lastly, you perform 7 full reps.


Exercise 6

Heavy walking lunges


Reps & Sets: 4 x 24 (12 each leg)

A real burner for the end of your workout, heavy walking lunges will really tear up those muscle fibers and stimulate serious growth.

Select a preloaded barbell that is heavy enough for you to perform multiple reps with.

Place it on your shoulders and with a firm grip lunge forward. Keep a straight posture so your legs are taking the brunt of the load; not your back.

Additional tips:

  • Whilst performing your workout be sure to use BCAA’s in your water to keep your muscles fueled during the tough workout and enhance growth and recovery.
  • Keep a diary of the weights you use so you can keep track of your progress.
  • To really stimulate glute and hamstring development always split your leg days into two, so one day is for glutes and hams and the other day is for quads and calves.

From men and women alike there aren’t many who don’t share the same passion for a beautiful pair of shoulders!

Boulder shoulders are perfectly rounded and sculpted with a number of different exercises, which effectively target all of the relevant parts that make up this highly coveted area.

Good shoulders can make you look wider on top, your waist thinner and your bottom half more balanced.

Ultimately well-developed shoulders can give the look of a better-balanced and more symmetrical physique.

Many make the mistake of just targeting the medial deltoid and forgetting the other areas.

In this comprehensive guide we are going to show you an exercise regime that will target all of the areas of your shoulder array – thus enabling you to build a well-sculpted, well-rounded physique.

The anatomy of the shoulder

In order to get the most out of training your shoulders, it’s important you understand the anatomy of them so you know which parts you are targeting and why.

Anterior deltoid

This is the area of the shoulders that sticks out towards the front of the body and is the most commonly targeted (and typically developed) area on most trainees.

Medial Deltoid

This is the side part of the shoulder, which protrudes outwards in a cap like fashion.

Posterior deltoid (rear deltoid)

The third muscle in the deltoid “trio” – this area of the deltoid is easily the most overlooked and is rarely (if at all) targeted effectively.

The below shoulder training routine hits all areas of your shoulders with 6 exercises helping you to build a balanced, symmetrical look.

Front Delts (anterior deltoids)

Firstly, it’s crucial to hit the front delts HARD. This is the area that gives you that ‘rounded’ look.

  • Smith Machine Over Head Press
    Sets: 3
    Reps: 12

Excellent for hitting the delts hard the smith machine press is the perfect exercise to exhaust your shoulders with.

Sitting down under the barbell with a straight back, place you hands just past shoulder width apart on the bar.

Unrack and push the bar upwards and lower it down in a controlled motion.

  • Plate Front Raise
    Sets: 3
    Reps: 12

Although we say plate you can also use dumbbells too. Standing up straight; hold your weight and raise it up out in front of you whilst keeping your arms straight.

Try to get it just past parallel to really engage the front deltoid. Lower the weight back down, keeping tension on at all times, don’t relax at the bottom.

Middle Delts (medial deltoids)

  • Dumbbell Lat raise
    Sets: 4
    Reps: 12-15

The dumbbell lat raise is one of the most effective movements to shred up your middle delts.

Standing up straight with a dumbbell in each hand raise both arms upwards and out to the side of you.

Lower the dumbbells back down without relaxing at the bottom and take them back up. You can do one arm at a time for future isolation by leaning against a wall to remove any support / assistance from your body.

  • One-Arm Side Cable Laterals
    Sets: 4
    Reps: 12-15

Begin by standing to the right side of a low pulley row.

Use your left hand to come across your body and grab a single handle attached to the low pulley. Extend your arm upwards until it is elevated to shoulder height. Switch arms and repeat the exercise. Don’t be surprised if you think the weight is light it’s a tough and very isolated exercise.

Rear Delts (posterior deltoid)

  • Reverse Pec Deck Fly
    Sets: 4
    Reps: 12-15

Perfect for isolating your rear delts, the reverse pec deck will target this area perfectly and help to “evolve” it greatly.

Sitting on the pec deck with your chest against the vertical pad. Ensure you position the machine arms so that when you grab the handles your arms are straight out in front of you.

Pull arms back till your arms are wide open (a little bit less than a 180 degree angle) and you feel the squeeze between your shoulder blades, then slowly return to the initial position.

  • The Arnold Press
    Sets: 4
    Reps: 12-15

Sit yourself on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.

Raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above your head in straight-arm position.

Begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.

If you have learned something new about shoulders that you didn’t already know by reading this suggested workout, or you think it could be an indispensable source of knowledge for anyone you know – please share it.

Enjoy your shoulder training; we look forward to seeing your results!

Here’s a video from legendary bodybuilder Arnold Schwarzenegger on shoulders!