Exercise Guides

Tip: Overhead Triceps

May 16, 2012 9:02 AM: This is of course a great warm-up before any tricep exercise, especially the dips This is of course a great warm-up before any tricep exercise, especially the dips-See Less

Review: Rope Jumping

May 16, 2012 5:57 AM: Excellent, excellent cardio, will have a sweat within the first minute. Also legs all over will be dead the following days which shows that its working. Excellent for calves. Excellent, excellent cardio, will have a sweat within the first minute. Also legs all over will be dead the following days which shows that its working. Excellent for calves.-See Less

Review: Lying T-Bar Row

May 16, 2012 4:20 AM: This is a good excersice specially for me that I have a slipped disc problem on my lower back.... This is a good excersice specially for me that I have a slipped disc problem on my lower back....-See Less

Tip: Press Sit-Up

May 15, 2012 12:59 PM: For a "fun" variation, crunch up halfway and do presses with the barbell while doing your best to keep your torso from moving. Try for about twenty reps making sure your abs remain contracted to keep your torso partially curled. Your torso should not move at all once you start the first...+See More For a "fun" variation, crunch up halfway and do presses with the barbell while doing your best to keep your torso from moving. Try for about twenty reps making sure your abs remain contracted to keep your torso partially curled. Your torso should not move at all once you start the first rep. The goal is not to crunch, but to keep your body stable and still while pressing. In other words, you are basically just doing bench press, but without the bench to support you. You should be able to use a bit more weight this way (a lot more after a while).

In my routine, I call this "cantilever press". Coupled with leg raises, this has helped me strengthen my abs significantly and eliminate anterior pelvic tilt.-See Less

Review: Smith Machine Bench Press

May 15, 2012 12:36 PM: Anyone that says not to use the Smith machine just does not like them. There is no research saying it is bad. It actually targets the chest muscles more precisely that other methods. Not only will you gain muscle but it will sculpt it faster. You should ALWAYS do chest exercises using dumbells with...+See More Anyone that says not to use the Smith machine just does not like them. There is no research saying it is bad. It actually targets the chest muscles more precisely that other methods. Not only will you gain muscle but it will sculpt it faster. You should ALWAYS do chest exercises using dumbells with the Smith Machine to ensure both side grow equally and do not rely solely on a Smith Machine for your chest workout.

I use it for heavy chest for Incline, Flat and occasionally Decline. I do the Smith Machine 1 time a week and twice a month I go with dumbells in addition and have no issue with heavy lifting on bench with a spotter as my stabilizers are in step.-See Less

Review: Reverse Cable Curl

May 15, 2012 5:00 AM: Included this to my Biceps Workout for the first Time today. Love the fact it also works the Forearms. Included this to my Biceps Workout for the first Time today. Love the fact it also works the Forearms.-See Less

Review: Hammer Curls

May 15, 2012 4:56 AM: This One been in my Routine since I started, I love Hammer Curls This One been in my Routine since I started, I love Hammer Curls-See Less

Review: Dumbbell Flyes

May 14, 2012 9:44 PM: Great way to finish off a chest day. Great way to finish off a chest day.-See Less

Tip: Bent Over Two-Dumbbell Row

May 14, 2012 9:14 PM: Barbells are good, but if you have any back issues (particulary lower back), this is a great alternative. Just keep the weights BESIDE you not swinging out in front!! Barbells are good, but if you have any back issues (particulary lower back), this is a great alternative. Just keep the weights BESIDE you not swinging out in front!!-See Less

Tip: Zottman Curl

May 14, 2012 10:37 AM: Great biceps workout! Don't try to use as much as you would with a regular curl, the eccentric motion is very challenging! Great biceps workout! Don't try to use as much as you would with a regular curl, the eccentric motion is very challenging!-See Less

Rope Jumping

May 16, 2012 5:57 AM: Excellent, excellent cardio, will have a sweat within the first minute. Also legs all over will be dead the following days which shows that its working. Excellent for calves. Excellent, excellent cardio, will have a sweat within the first minute. Also legs all over will be dead the following days which shows that its working. Excellent for calves.-See Less

Lying T-Bar Row

May 16, 2012 4:20 AM: This is a good excersice specially for me that I have a slipped disc problem on my lower back.... This is a good excersice specially for me that I have a slipped disc problem on my lower back....-See Less

Smith Machine Bench Press

May 15, 2012 12:36 PM: Anyone that says not to use the Smith machine just does not like them. There is no research saying it is bad. It actually targets the chest muscles more precisely that other methods. Not only will you gain muscle but it will sculpt it faster. You should ALWAYS do chest exercises using dumbells with...+See More Anyone that says not to use the Smith machine just does not like them. There is no research saying it is bad. It actually targets the chest muscles more precisely that other methods. Not only will you gain muscle but it will sculpt it faster. You should ALWAYS do chest exercises using dumbells with the Smith Machine to ensure both side grow equally and do not rely solely on a Smith Machine for your chest workout.

I use it for heavy chest for Incline, Flat and occasionally Decline. I do the Smith Machine 1 time a week and twice a month I go with dumbells in addition and have no issue with heavy lifting on bench with a spotter as my stabilizers are in step.-See Less

Reverse Cable Curl

May 15, 2012 5:00 AM: Included this to my Biceps Workout for the first Time today. Love the fact it also works the Forearms. Included this to my Biceps Workout for the first Time today. Love the fact it also works the Forearms.-See Less

Hammer Curls

May 15, 2012 4:56 AM: This One been in my Routine since I started, I love Hammer Curls This One been in my Routine since I started, I love Hammer Curls-See Less

Dumbbell Flyes

May 14, 2012 9:44 PM: Great way to finish off a chest day. Great way to finish off a chest day.-See Less

Dip Machine

May 14, 2012 10:24 AM: Great workout for me because my body weight is too much for me to dip and lift right now, so this is a really good compromise! Great workout for me because my body weight is too much for me to dip and lift right now, so this is a really good compromise!-See Less

Triceps Pushdown - Rope Attachment

May 14, 2012 10:01 AM: Great isolation! The spread at the end really gives my triceps workout an added punch! I can easily track tempo with this exercise too. All around one of my faves! Great isolation! The spread at the end really gives my triceps workout an added punch! I can easily track tempo with this exercise too. All around one of my faves!-See Less

Dumbbell Bicep Curl

May 14, 2012 1:28 AM: my form was off, but after watching this I was able to fix my mistakes my form was off, but after watching this I was able to fix my mistakes-See Less

Dumbbell Bicep Curl

May 14, 2012 1:28 AM: my form was off, but after watching this I was able to fix my mistakes my form was off, but after watching this I was able to fix my mistakes-See Less

Overhead Triceps

May 16, 2012 9:02 AM: This is of course a great warm-up before any tricep exercise, especially the dips This is of course a great warm-up before any tricep exercise, especially the dips-See Less

Press Sit-Up

May 15, 2012 12:59 PM: For a "fun" variation, crunch up halfway and do presses with the barbell while doing your best to keep your torso from moving. Try for about twenty reps making sure your abs remain contracted to keep your torso partially curled. Your torso should not move at all once you start the first...+See More For a "fun" variation, crunch up halfway and do presses with the barbell while doing your best to keep your torso from moving. Try for about twenty reps making sure your abs remain contracted to keep your torso partially curled. Your torso should not move at all once you start the first rep. The goal is not to crunch, but to keep your body stable and still while pressing. In other words, you are basically just doing bench press, but without the bench to support you. You should be able to use a bit more weight this way (a lot more after a while).

In my routine, I call this "cantilever press". Coupled with leg raises, this has helped me strengthen my abs significantly and eliminate anterior pelvic tilt.-See Less

Bent Over Two-Dumbbell Row

May 14, 2012 9:14 PM: Barbells are good, but if you have any back issues (particulary lower back), this is a great alternative. Just keep the weights BESIDE you not swinging out in front!! Barbells are good, but if you have any back issues (particulary lower back), this is a great alternative. Just keep the weights BESIDE you not swinging out in front!!-See Less

Zottman Curl

May 14, 2012 10:37 AM: Great biceps workout! Don't try to use as much as you would with a regular curl, the eccentric motion is very challenging! Great biceps workout! Don't try to use as much as you would with a regular curl, the eccentric motion is very challenging!-See Less

Flat Bench Lying Leg Raise

May 12, 2012 6:12 AM: *Grab the bench with both hands by your head. **Try to get your butt/ hips off the bench when you raise your legs this makes a huge difference. And let your legs return slowly down for maximum lower back *Grab the bench with both hands by your head. **Try to get your butt/ hips off the bench when you raise your legs this makes a huge difference. And let your legs return slowly down for maximum lower back -See Less

Knee Tuck Jump

May 8, 2012 6:54 PM: Do them with some ab work and they'll be a nice complementary exercise Do them with some ab work and they'll be a nice complementary exercise-See Less

Bicycling, Stationary

May 8, 2012 8:29 AM: I do not have access to a bike , any advice on alternatives. Thank you I do not have access to a bike , any advice on alternatives. Thank you-See Less

Seated One-arm Cable Pulley Rows

May 8, 2012 7:42 AM: A good exercise to do when you run out of weight plates on the pulley machine. Sometimes I see people rotate the wrist as they pull. I don't bother with that. It's a back exercise. Pull with your back. A good exercise to do when you run out of weight plates on the pulley machine. Sometimes I see people rotate the wrist as they pull. I don't bother with that. It's a back exercise. Pull with your back. -See Less

Hammer Curls

May 7, 2012 7:30 PM: My favorite bicep exercise. Doing these with a x-2-3-0 tempo really fries them up. Explode up, pause for 2 seconds on the contracted position, lower the weight down in three, without pausing at the bottom repeat. I had a massive pump today at the gym with these. Also stay completely still for max benefits....+See More My favorite bicep exercise. Doing these with a x-2-3-0 tempo really fries them up. Explode up, pause for 2 seconds on the contracted position, lower the weight down in three, without pausing at the bottom repeat. I had a massive pump today at the gym with these. Also stay completely still for max benefits. If you guys try it out let me know how you liked it!-See Less

Standing Dumbbell Triceps Extension

May 6, 2012 12:12 PM: If you go heavy, better seat. If you go heavy, better seat.-See Less