Category Archives for "workouts"

weighted ab exercises

7 Weighted Ab Exercises To Carve Out A Shredded V Shape

If you want perfectly defined abs then In my opinion weighted ab exercises will carve up your abs much faster than unweighted ab exercises.

With summer right around the corner, now is the perfect time for you to get that sex shredded six pack that you can show off to all your jealous friends. 🙂

If you want defined upper and lower ab development, then you need to be doing weighted ab exercises.

If you want proper ab development, you need to add resistance (weight) to your ab exercises. Most people still make this mistake. If you want your biceps to grow, would you do 50 reps with no weight? The obvious answer, you would do barbell bicep curls or dumbbell curls.

Personally, I still do body weight exercises when training abs but not as often as weighted ab exercises. Although, it’s good to mix it up a bit.

But there’s really no point in doing unweighted ab exercises or weighted if your body fat is over 25%. It would probably be a complete waste of time doing then when you main focus should be getting yourself down to a healthy body fat percentage (15%-18% for men and 20%-23% for women).

Going back to what I mentioned already, your abs are just like other muscles, if you want them to grow you need to apply resistance in order to strengthen and increase the size of your abdominal muscles. You would do this with every other muscle group your train, so why shouldn’t abs be any different?

Here are some of my favorite weighted ab exercises that I do at home or in the gym:

If your body fat is lower and regular crunches or sit ups have failed you many times over, then give these effective ab exercises a try.

1. Weighted Crunch

weighted crunch

Grab a weight plate and hold it in front of your face or hold it close to your upper chest beneath your chin and perform regular crunches.

Note: By doing this you are allowing your abs to work against the force the weight plate has created. Use a weight plate that are able to handle for more than 8-10 reps.

2. Weighted Plank

If you have never done these before it’s probably a good idea to get somebody to help you out by placing the weight on your upper back and removing afterwards, otherwise it i can be a little tricky placing the weight there by your self. I’ve been doing this exercise a few years now so it’s easy for me to manage by myself.

I suggest using a light weight (5 kg starting off) and get your body into a plank position, forearms on mat, elbows under shoulders and legs together.

Raise body upward whilst keeping your body in a straight line. Hold position for 30-60 seconds.

3. Cable Rope Crunches

Grab the tricep rope with both hands and kneel below a high pulley. Bend downwards, allowing the resistance on cable pulley to lift your torso upward. It’s like doing a crunch, except your on your knees doing it and the contraction is the same. Repeat this movement for 15-20 repetitions.

4. Russian Twists

weight russian twists with weight plate

The Russian twist is total core workout and one of my personal favorites.

Start off by sitting on the floor, your legs should bend at the knees.

Next grab a weight plate  (2-5 kgs). Extend your arms out in front of you with your hands on holding both sides of the weight. Then twist your arms to the right until your arms a parallel to the floor.

Continue lowering weight to the opposite side. Repeat for 15-20 reps.

5. 45 Degree Obliques Extension (weighted)

weighted oblique extension

Lie sideways onto a hyperextension machine with one foot laying over the other. Place the tip of your fingers at the side of your head and hold a weighted plate or dumbbell with your bottom hand.

Slowly lower your torso towards the ground. When you feel a stretch in your side tighten your oblique and return to the starting position.

6.Medicine Ball V- Ups

medicine ball v ups


Grab a medicine ball and lie flat on your back. Whilst holding the medicine ball raise your arms over your head. Keep your arms and legs straight throughout the motion. Next raise both legs and torso and repeat for 10-12 reps.


7 Stability Ball Crunches

weighted swiss ball crunch

In this exercises you will be using both a stability ball and a medicine ball so you will be performing abdominal crunches. This will be very effective when strengthening your entire core area (abs and lower back).

Grab a 4-5kg medicine ball, depending on your fitness level. Next sit on the stability ball and walk your feet forward so that your lower back is connected to the stability ball.

Next extend your arms straight up above your head and use your entire core region to raise up and lower back down again. Try to keep your arms nice and straight and allow your abs to do the work for you.  You could even do this using a weight plate or dumbbell if you want.

Final Thoughts

Regardless of what exercise you choose to do, it’s vital you add resistance (weight). This will help you gain more muscle tissue in your upper and lower abdominal region.

You only need to train your abs twice a week for maximum results.

Remember to treat your abs like any other muscle group you would train. So I would advise not to over-train them. Once or twice a week is plenty. You don’t have to do all of these exercises, pick 4-5 and complete each exercise for a total of 3 sets.

Do this for 6-8 weeks, combined with a good diet and intense cardio and you will get those sexy v shaped abs you always wanted.

Good luck!

reasons why your arms aren't growing

6 Reasons Why Your Arms Won’t Grow

You have been working out for a quite a while now.

You tried several biceps and triceps exercise variations, but for some reason your arms don’t seem to be getting any bigger.

I know, it can be very frustrating.

Well, I’m sure there are a few things you are doing wrong.

So I will address each of them below so that you don’t repeat the same mistakes again.


6 Reasons Why Your Arms Won’t Grow (or Stopped Growing)

Reason 1 – You’re Not Eating Enough

How can you expect bigger arms if the rest of your body isn’t big either? If you want big biceps and triceps then you will need to put a lot of work into getting big over-all.

This means you will need to “EAT BIG”.

So if you are a a skinny guy, and you want to gain muscle,  then you must gain weight first. To do that you will need to eat every 2-3 hours. By constantly supplying your body with the right nutrients will make it much easier for you to gain weight.

Reasons Why Your Arms Won't Grow

My Transformation throughout the years

Reason 2 – No Experience

If you haven’t been thought how to perform the exercises correctly, or you just copy other guys in the gym, it’s no wonder your having a hard time building muscle.  The same is true for the guys who do teach you, who are also inexperienced.

Then nobody really knows what they are doing, it’s just they let their ego get in the way. Every gym rat wants to sound like they know everything, but in reality they are wasting each others time.

Lets say, I wanted to know how to do an “Incline Inner Biceps Curl”, I would probably find the guy with the biggest arms in the gym and ask him. Much better to ask him than the guy next to me with the skinny arms who acts like he knows how to do every single arm exercise known to man.

Reason 3 – Bad Form

Don’t be one of those guys trying to show off by curling heavy weight that you can actually handle. You want to make sure you have good form so that you lift the weight through full range of motion.

For Example when doing Barbell Biceps Curls, I suggest practicing with a light weight of 2.5kgs – 5kgs for 8-10 repetitions.

Concentrate on bringing the weight all the way down until arms are fully extended.  Don’t go too fast or too slow just make sure you get a complete contraction.

Reason 4 – Neglect Compound Movements

If you avoid doing heavy compound exercises like squats, deadlifts, pullups, barbell rows your selling yourself short. These exercises (especially squats and deadlifts) are great for building strength and muscle mass as they work every major muscle in your body.

It has been proven over and over again that by doing 4-6 heavy repetitions of deadlifts and squats increase testosterone and human growth hormone and as a result increases the size of your arms.

So if you want big arms, make sure you do them as well.

Reason 5 – Too Much Cardio

Cardio is definitely an essential part for increasing your overall cardiovascular health and getting super lean.  But  a lot of guys get carried away and take it to the extreme.

If you do too much cardio, it will not only burn body fat but you will sabotage your muscle gains. Calories promotes muscle growth so why are you make it difficult if your body is fighting a continuous calorie deficit?

If your goal is to gain muscle (in this case “Build Big Arms) then limit cardio to just one day a week and spend 4-5 days weight training.  30 minutes of steady state cardio for beginners.

For me, I just stick to cardio one day a week for a total of 15 minutes doing high intensity intervals on a treadmill or outdoor hill sprints.

If you hit a plateau and notice muscle loss, then cut back on the cardio altogether and just stick to the weights for a few weeks.

Reason 6 – Training Not Intense Enough

There are several reasons why you arms aren’t growing and Intensity is one of them. You need to make sure you are training hard. If that means doing drop sets, super sets, giant sets, pyramid sets or taking less rest time, then do that.

If your arms are not sore the next day then your workout wasn’t intense enough. Muscle growth happens by breaking the micro fibers in the tissue. So your muscles need to be under intense contractions.

If you are a beginner, start off with a barbell and curl heavy weight for 4 sets of 4 repetitions. If you can do more than 5 reps then it’s too light for you. Add a bit more weight to the bar.

Here’s how Arnold does it

Remember, make sure your form is good before lifting heavy weight or you will injure yourself.

Check out these exercises for building huge biceps and triceps 

These are the most common reasons why your arms won’t grow, which hinder peoples progress. Try to avoid making these mistakes in your next workout and I’m sure you will make faster gains than you did previously. And remember you can do this naturally without harmful drugs and supplements .

chest and triceps workout for mass

Effective Chest and Triceps Workout For Building Mass In Under 60 Minutes

chest and triceps workout for massPeople think you have to spend a lot of time in the gym in order to reap great results. Not true at all, I’ve recently cut back on the amount of time I spend in the gym.

I’m just trying to keep my workouts short, effective and intense, anywhere from 45-60 minutes.

In this article, I’ll be sharing how you too can build an awesome chiseled upper body with this highly effective chest and triceps workout for building mass.

That means big, powerful  chest and triceps that will literally turn heads.

If you have been reading the rest of my posts your will find all my other exercises under the category “Workouts” on my blog.

Chest and Triceps Workout – The Same Day

Training a large muscle group (chest) and small muscle group (triceps) is best especially if you are following a workout split routine.

It doesn’t matter whether you want to build up or get a chiseled body, exercising both chest and triceps is a great choice to make. I’ve been following this routine for years and I never grow tired of it, because it simply works!

When I train, I usually do a compound exercise such as bench press, squat or deadlift followed by an isolation exercise such as skull-crushers or dips.

So here is the workout program in detail:

Chest and Tricep Workout: Exercises 1 – 4

The idea behind this chest and tricep workout is to blitz the muscles with compound exercises and then shred them with isolation exercises so that they are rebuilt even stronger. All done in less than 1 hour.

Exercise 1: Wide Grip Barbell Bench Press

wide grip bench pressHow to perform this exercise:

Lie flat on a bench. unhook the barbell from rack over upper chest, using a wide overhand grip.

Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.
Sets and Reps: (take 2 minute rest between sets)

Set 1: 6 repetitions – 70% of 1 rep maximum
Set 2: 6 repetitions – 80% of 1 rep maximum
Set 3: 6 repetitions – 80% of 1 rep maximum
Set 4: 6 repetitions – 70% of 1 rep maximum

Exercise 2 – Incline Barbell Bench Press

incline bench press

How to perform this exercise:

Lie back on an incline bench. Unhook the bar from rack over upper chest using wide overhand grip.

Lower the weight to upper chest. Press bar until arms are extended. Repeat.

Sets/reps: Take a two minute break between sets.

  • Set 1: 6 repetitions – 70% of 1 rep maximum
  • Set 2: 6 repetitions – 80% of 1 rep maximum
  • Set 3: 6 repetitions – 80% of 1 rep maximum
  • Set 4: 6 repetitions – 70% of 1 rep maximum


Exercise 3 – Decline Barbell Bench Press

decline barbell bench press

How to perform this exercise:

Lie back on a decline bench with feet under leg brace. Unhook barbell from rack over chest using wide overhand grip

Lower the weight to chest. Press bar until arms are extended. Repeat.

Sets/reps: Take a two minute break between sets.

Set 1: 10 repetitions – 60% of 1 rep maximum
Set 2: 6 repetitions – 80% of 1 rep maximum
Set 3: 6 repetitions – 80% of 1 rep maximum
Set 4: 6 repetitions – 80% of 1 rep maximum


Exercise 4 – Cable Crossovers 

cable cross overs
How to perform this exercise:


First of all, set the type of resistance you want to use, then grab a pull in each hand, step forward while pulling both arms in front of you in hugging motion with elbows in fixed position.

With slight bend in your elbows, bring arms out to your side so that you feel your chest muscles stretch.  Then squeeze your chest muscles while you bring arms back to starting position. Repeat.

Sets/ reps: Take a one minute break between sets..

  1. Set 1: 8 repetitions – 70% of 1 rep maximum
  2. Set 2: 6 repetitions – 80% of 1 rep maximum
  3. Set 3: 6 repetitions – 80% of 1 rep maximum
  4. Set 4: 6 repetitions – 70% of 1 rep maximum

Chest and Tricep Workout: Exercises 5 & 7

Exercise 5 – Close Grip Triceps Bench Press

close grip triceps pressHow to perform this exercise:

Lie flat on a bench and grab the barbell with a shoulder width grip.

Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat.

Sets/ reps: Take a one minute break between sets.

  1. Set 1: 8 repetitions – 70% of 1 rep maximum
  2. Set 2: 6 repetitions – 80% of 1 rep maximum
  3. Set 3: 6 repetitions – 80% of 1 rep maximum
  4. Set 4: 6 repetitions – 80% of 1 rep maximum

How to perform this exercise:

Exercise 6 – Seated Triceps Dumbbell Press

Grab a dumbbell with both hands and position it over your head under inner plates (heart shaped grip)

With elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.

Sets/ reps: Take a one minute break between sets.

Set 1: 8 Repetitions
Set 2: 8 Repetitions
Set 3: 8 Repetitions
Set 4: 6 Repetitions


Exercise 7 – Triceps Pushdown

Triceps PushdownHow to perform this exercise:

Attach a rope to a high pulley.

Face high pulley and grasp cable attachment with narrow overhand grip. Position elbows to side

Extend arms down. Return until forearm is close to upper arm. Repeat.


Sets/ reps: Take a one minute break between sets.

  1. Set 1: 8 repetitions – 70% of 1 rep maximum
  2. Set 2: 6 repetitions – 80% of 1 rep maximum
  3. Set 3: 6 repetitions – 80% of 1 rep maximum
  4. Set 4: 6 repetitions – 80% of 1 rep maximum

Final Note:

Follow this chest and triceps workout routine for 4-6 weeks and make sure to increase the weight in small increments each week. Do this and you start experiencing strength and muscle gains.

  • Eat a high protein meal after training (anywhere from 20-30 mins).
  • Try get at least 8-10 hours of sleep
  • Keep a training log as it will make you accountable with your goals and keep you highly motivated.

If you want to get my complete workout program then check out “My Drug-Free Muscle Mass Program” right here!

This program works as long as you put the work in. Give it a try!


Best Workout For Building Muscle Mass

Best Workout For Building Muscle Mass When Your Short On Time

Best Workout For Building Muscle Mass

“You don’t have the time or energy to workout?”

Well, I’ve been using the same excuse myself since I moved to London a few months ago.

For several years I was able to make it to the gym at least, 4-6 days per week, but in the past 2-3 months I’ve only managed to squeeze in 2-3 days.

I’ve been really busy at work so finding the time was definitely a problem for me.

Really, I don’t want to bore you with that.

However, the good news is, my back in the gym again with a proven way to build as much muscle mass as quickly as possible. So, since my time is limited I’ve decided to spend just 60 minutes in the gym, 3 days per week.

Obviously if I had enough time in the day, I’d still be doing four or five day split routines. So I just got to make the most out of the time I have available.

My goal is to gain muscle mass and strength as quickly as possible so the obvious choice since i’m short on time, is to follow a full body training routine with a rest day in between.

This gives the body sufficient time to recover, which is a very important factor in muscle growth.

Recommended By Old School Bodybuilders

reg park bodybuilder

Reg Park (1928-2007)

Old school bodybuilders like, Steeve Reeves, Reg Park and George Eiferman) recommended doing full body workouts 3 times per week using a full body workout routine. And many of today’s bodybuilders still envy the success they had.

Last time I done this program was in my early twenties and made crazy strength and mass gains in 2-3 months.

And so can you!

If you dedicate and train hard enough you too can make extraordinary gains fast.

The Full Body Workout Consists Of:

Doing heavy basic movements like deadlifts, squats, overhead press and bench presses works ALL major muscles of the body and triggers full body anabolism.

These exercises are known as compound exercises.

Read: 6 compound exercises for gaining size and strength 

Here is a sample 3 day workout routine I’ve been following  along with since the start of the new year.

You can do this program on Monday, Wednesday and Friday. If those days’ don’t suit you then pick 3 other days in the week instead.

You should be able to get this done in an hour or less if you take 1 minute rest between each set.

3 Day Full Body Workout Routine For Building Muscle Mass And Strength

  • Barbell or Dumbell Flat Bench Press – 1 to 2 sets of 8 reps
  • Incline Barbell or Dumbbell Bench Press – 1-2 Sets of 8 reps
  • Barbell Deadlifts – 3 sets of 8-12 reps
  • Bent Over Barbell Rows: 3 sets of 8-12 reps
  • Barbell Squats – 3 sets of 8-12 reps
  • Standing or Donkey Calf Raises: 2 to 3 sets of 12 to 20 reps
  • Overhead Barbell or Dumbbell Press: 2 sets of 8-12 reps
  • Dips or close grip bench press: 2 sets of 8-12 reps

Points To Remember

  • I suggest doing a few light warm ups sets before your main workout.
  • All working sets should be worked very hard, which means the very last rep should a bit of a challenge to do.
  • If you are finding it easy, then increase the weight in small increments after each set. (eg 1.5-2.5kg)
  • Complete this routine 3 Days per week, with one day off in between (eg. monday, wednesday, friday).

For all the skeptics wondering about rear delts, traps, forearms, let me tell you that the above routine works every major muscle groups simultaneously and will help build size and strength.

This workout routine will also release huge amounts of testosterone and growth hormone in response to demands put on the body’s nervous, metabolic and cardiovascular systems.

Performing exercises like barbell curls or triceps push-downs won’t cause the same kind of anabolic response.

This workout routine isn’t suitable for every person but top bodybuilders have been following this routine for a long time now because it works.

If you follow this routine consistently for the next eight to ten weeks and eat clean healthy food, I have no doubt you will make serious gains in muscle size and strength.  Remember to keep a training log to track your progress and you won’t go wrong.

Give it a go and keep me updated on your progress.

v taper body

How To Build V-Taper Upper Body The Natural Way

v taper bodyOne of the reasons why a bodybuilder stands out in a crowd is the V taper body, and for someone starting out in bodybuilding, images of a tight waistline and wide shoulders are particularly fascinating.

The traditional approach of tapering down to a wasp-like waistline with a ripped six-pack is losing fashion in some circles, and some people want to get bigger.

Now there’s nothing wrong with having a formidable physique, however it shouldn’t mean sacrificing symmetry and proportion.

For the rest of you who prefer a smaller size with more pronounced shoulders, there is a way to get an aesthetic physique in spite of challenging genetics.

Here’s how to sculpt your body to get that V-taper look:

Keep in mind that you may not be able to look exactly like your favorite athlete, but with concentrated effort and consistency you can gradually improve your physique to maximise your own genetics.

There is a danger in attempting to duplicate years of hard work and good nutrition with a quick dose of anabolic steroids, which of course presents a myriad of health risks – some of which can be life-threatening.

Read:- Drug-Free BodyBuilding 

There are three main muscle-groups involved in creating a V-shaped, muscular upper body. These are lats, deltoids, and abdominals.

Let’s review these muscles and learn how they relate to building the V taper Body

The Lats

This is your foundation when building a V taper body. You need a wider back when creating good lats and there are two distinct formulas for this; pull-down movements plus chin-ups, and the rowing movements combined with deadlifts.

Pull-down exercises are meant to build width, while the rowing movements build thickness, and you need both to have an impressive back.

Here’s a routine guide that will accomplish both:

  • Barbell deadlift – after a light warm up, 4 sets, 5-10 reps
  • Pull-ups – at least 3 sets
  • Bent over barbell row – at least 3 sets of 10 reps (remember to wear a lifting belt)
  • V-bar pull-down – 2 sets of 10 reps

The Delts

Have you seen images of a wide shoulder with large deltoids? These are basically the hallmark of a great V-shape. It helps when you have a naturally wide structure, but anybody can develop thick, round delts (the type that cap off the shoulders). Start by doing heavy pressing movements followed by some form of leverage raising exercises that target each head specifically.

Also, try going as heavy as you can but without compromising form. You can accomplish lateral raises by raising and lowering but under full control; and not by swinging the dumbbells.

Here’s a simple routine guide:

  • Overheard shoulder press with smith machine – 4 sets of at least 5 reps
  • Side lateral raise – 4 sets, 8-12 reps
  • Bent over low-pulley side lateral – 4 sets, 10 reps
  • Seated bent-over rear delt raise with 4 sets of 10 reps

The Abdominals

You can alter your approach to ab training to suit what you reckon is most effective for you; however it should be noted that direct oblique training isn’t necessarily the most effective routine.

A good diet plays a major role here, and using weights as resistance to train abs has been proven to increase waistline girth, thus defeating the effort of creating those sexy V-shaped abs.

Here’s a guide that you can try out to tone the abdominals:

  • Crunches with 3 sets of 25 reps
  • Sit-ups, 3 sets of 15 reps
  • Lying leg curls, 3 sets of 25 reps
  • Hanging leg raise, 3 sets to failure


Before proceeding with your workout program, take time to prepare a daily meal plan that takes into account calorie counting and protein boost. To determine the right type of diet for your body you may need to talk to a nutritionist; however you should incorporate foods like brown rice, brown pasta, oats, vegetables, green leaves, and fruits.

Eliminate all processed sugars from your food and use sweetener in your tea and coffee as opposed to refined sugar. It doesn’t taste the same but it’s far safer for you in the long run.

Read: How I Cut Out Bad Carbs and Sugars to Burn Fat and Feel Great

Energy drinks should also be avoided, and in their place you should drink water.

Many of us have trouble adjusting to what is medically proven to be a healthy’’ diet plan but you can tune your mind to view these as the better alternatives when you see the effects of unhealthy eating habits.

Remember you don’t really need to spend hours of gruelling weightlifting in order to get a V-shape taper; you do however need to utilize the time you spend at the gym targeting all the right muscles with deliberate, concentrated exercises that will yield better results.

To start with, download my latest bodybuilding program; “Drug-Free Muscle Mass Program“.

The book will provide you with more insight on transforming your body from flab to fab in just 12 weeks. For more information, or to download “Drug-Free Muscle Mass Program”, click here.

drug free muscle mass

1 How To Get An Aesthetic Body Naturally

how to ge an aesthetic body naturally

Lean, ripped, shredded, lithe … all of these words describe an aesthetic body. While it’s true that not everyone agrees about what is attractive, people generally accept the image of a lean, toned individual as being in shape and appealing.

An aesthetic body isn’t just about looks, it’s about health and strength.

With more than 12 years of working out I feel I completely understand the process and can give you tips on how to get an aesthetic physique that you can be very proud of.

Forget about what your friends or what the internet tells you about needing to take certain drugs/substances to help you achieve an aesthetic body. It’s all bullshit! You can achieve an aesthetic body naturally.

All you do need is dedication!

I’ll explain the process below….

How To Get An Aesthetic Body Naturally

The first thing you need to do is tweak your workout to maximize efficiency.

I’m a bodybuilder and I have trained in some of the best gyms around the world. These exercises are my go-to moves because I’ve seen real results over time.

Try out these 5 body sculpting and fat burning exercises and you’ll know exactly how to get an aesthetic body naturally and keep it after you try these out.

1. Crazy Effective Reps

Simply decreasing the weight and increasing the reps as you move through a lifting set can make a big difference in your physique.

Workout Structure To Follow:

2 warm up sets to avoid injury and get the blood flowing.


Set 1: Make your first set 6-8 reps at around 70-80% of your maximum effort.

Set 2: 8 – 10 reps of decreased weight.

Set 3: 8 – 10 more reps of decreased weight.

Set 4: 10 – 12 reps at the lightest weight you’re using.


2. Unilateral Training


One of the keys to getting your body into maximum aesthetic shape is is to train each muscle group evenly. Don’t make the same mistake I used to make when I used to train mostly my upper body and as a result my legs looks skinny (that’s why I used to cover them up every time I worked out :).

You want to make sure to develop a balanced physique and when you know how to do this symmetry is achieved.

Symmetrical Arms Training Guide

Complete 4 sets of 6, 8, 10, and 12 reps for each of these exercises.


â—Ź Smith Machine Close Grip Bench Press

â—Ź EZ-Bar Skullcrusher

â—Ź Standing Low Pulley One-Arm Triceps Extension

â—Ź Tricep Dumbbell Kickback

â—Ź EZ-Bar Curl

â—Ź Alternate Hammer Curl

â—Ź Alternate Incline Dumbbell Curl

â—Ź Spider Curl


This kind of workout allows you to keep track of how you are working your body. Things will stay nice and even as you cut up and burn fat.


3. Focus On Conditioning


Conditioning can really show off your aesthetic physique. Keep your rest intervals short to accomplish this look. You can rest large muscle groups for less than 50 seconds and smaller ones between 30-40 seconds.


Your heart rate will increase which helps burn fat. That reminds me, don’t skip the cardio. Shoot for at least 4 cardio session weekly that are between 20-40 minutes long.


4. Intensify Your V-Taper Cut


You don’t want skinny legs, but you do want a torso that narrows toward the bottom to achieve that classic bodybuilder look. Here’s how to get it.


Amazing V-Taper Workout

Perform 4 sets of 6, 8, 10, 12 reps of each of these exercises and let me know how your V-Taper looks.


â—Ź Standing Military Press

â—Ź Side Lateral Raise

â—Ź Front Plate Raise

â—Ź Seated Bent Over Rear Delt Raise

â—Ź Smith Machine Shrugs

â—Ź Dumbbell Shrug

â—Ź Pullups

â—Ź Wide-Grip Lat Pulldown

â—Ź Seated Cable Rows

â—Ź Bent Over Barbell Row


5. Chisel That 6 Pack


You know that no aesthetic body is complete without a Killer V Shaped Abs. Here’s what I recommend to get one.


Effective 6 Pack Workout

4 sets of 6, 8, 10, 12 reps of each of these exercises, too. Come on, you’re working toward perfection here!

● Leg Raise + Crunch W/ Medicine Ball

â—Ź Russian Twist W/ Medicine Ball

● Cable Crunch

â—Ź Knee/Hip Raise on Parallel Bars

â—Ź Standing Cable Wood Chop

● 45 Degree Weighted Oblique Extension

The Best Way To Eat

This one isn’t rocket science, guys. How to get an aesthetic body involves eating whole foods. You want to eat clean’ as much as you can.

This ensures that good fuel is going into your body, complete with the complex carbs you need to fuel your performance.

Personally, I eat a lot of oats, brown rice, brown pasta, vegetables, broccoli and spinach, and fruits. I avoid processed foods and anything high in sugar.

Get my workout program and diet plan to get ripped

Stay Motivated

For me, my motivation comes from within. I love to workout and I love to see the changes in my body when I’m training.

aesthetic body


It’s pretty much the same when I’m maintaining. I look for any changes that I don’t like and make some tweaks along the way.

I’m my own motivating factor in more ways than one. When I like how I look, I also like how I feel. This creates a cycle that keeps me striving for more.

Getting involved in competitions has given me something to work for that measures my overall progress.

Find What Works For You

Your motivation may be different. You might want to fit into a certain outfit or feel better. Like me, you might be looking for a certain view in your own mirror.

If you have children, let them motivate you. Don’t you want to be in the best physical shape of your life so you can enjoy theirs with them?

Some people find that the workout music they choose can really help get them to the end of the set. It’s so easy to program a workout playlist that you really have no excuse not to try.

Why not let me know what works for you to keep you going? There’s plenty of room in the comments of this post!


6 “Must Do” Compound Exercises For Building Size and Strength

compound exercises for building size

For those of you who are unaware that strength is very important for building muscle and burning fat.

In this blog post, you’re going to get my top 6 “Must Do” compound exercises for building muscle and strength.

It’s probably the most underrated component that most people ignore and the reason they don’t get the results they really want.

Benefits of Compound Exercises

A Compound exercise means you are targeting multiple muscle groups at the same time. So, let’s say you do bicep curls; you’re only working your biceps alone.

The same applies to exercises, like skull crushers, where you only work your triceps. That’s why they are called isolation exercises.

So, if you are serious about building muscle and strength, then you have to do compound exercises.

Probably you already know how to perform most of these exercises, If not, then you definitely should, because if you do, you will get far better results from your workout.

Once you learn how to master each of these moves (and you will if you do them consistently), you will get the fastest results.

6 “Must Do” Compound Exercises

So many guys try to show off by lifting too heavy with poor form. That’s why I included instructions on how to execute each of these compound movements correctly to prevent injury



There are not too many weight training exercises that are good as deadlifts for building a wide variety of muscles in a single move.

The deadlift works your back, glutes, hamstrings, hips, quads, biceps, and forearms. Why would you want to miss out on that? If you are interested in reading more about the benefits of deadlifts check out – 20 Benefits of Deadlifts you probably never knew.

The Deadlift is an easy exercise to perform, but the only difficult part is having good form, especially when you are lifting heavy weights.

Injuries can occur at any moment, so make sure you know exactly what you doing.  I  have had my fair share of injuries over the years because of poor form.

Don’t make this mistake; wear a belt, and if you are a beginner practice just lifting the bar with no weight on it. Practice makes perfect.

There are a lot of videos on YouTube that will show you how to deadlift correctly, so practice makes perfect. You can also ask one of the personal trainers at your gym to show you how to do them.

How to perform deadlifts correctly

  • Position your feet beneath a loaded barbell.  Squat down and grasp the bar with an overhand grip.
  • Then, begin by lifting the bar by extending hips and knees to full extension.
  • As you reach the standing position, pull shoulders back.
  • Return to starting position and repeat.
  1. SQUAT


There is no doubt why squats have been voted the king of all muscle building exercises. Professional bodybuilders and strength athletes have been doing them for decades.

Squats are most effective when they are done with your thighs parallel to the floor (known as a deep squat).

Similar to deadlifts, squats work several muscle groups in one lift. That causes the release of testosterone in the body. Again, your form is important when performing this exercises.

If you have never before done squats, practice squatting with just a barbell, with no weight on it, eventually adding weight as you progress.

If you are serious about developing your hamstring’s, the thigh’s and glutes, squats are definitely the best exercise for that.  It will help you build muscle and strength in your lower body.

If you are a woman, and you want a bigger and firmer butt, then check out this article 10 benefits of squats for women.

How to perform squats correctly

  • Position an Olympic bar on a rack at chest height.
  • Then, position the bar on the back of your shoulders, grasping the bar on both sides.
  • Next, lift the bar from the rack and position your legs shoulder width apart.
  • Sit back while slowly pushing your hips back and allowing your knees to bend forward. Squat down until your legs are parallel to the ground.
  • Keep your head up, then slowly extend the bar to starting position and repeat.


bench press

The Barbell Bench press is one of the most popular upper body compound exercises amongst bodybuilders and powerlifters. The bench press will also target related muscle groups such as arms and shoulders.

I have been doing the bench press for over 10 years now and it’s always the first exercise I do to begin my chest workout.

People have been doing this exercise for decades, and there is more than one variation -: reverse grip, narrow grip floor press, and JM press, to name a few.

The more weight you are able to push in a single rep, the greater chance you have to develop upper body strength, muscle, and power.

Like I said, when you do these exercises in the beginning for your chest workout, you will make faster gains than you ever imagined.

If you are a beginner, I recommend a 4-day workout split routine, so you target each body part once a week.

It’s very important that you get plenty of rest and eat healthy sources of protein and carbohydrates as well.  Obey these tips, and you can’t go wrong!

How to perform Bench Press correctly

  • Lay down on a flat bench and grasp the bar, using a wide overhand grip.
  • Lift the barbell from the rack and hold it above your chest.
  • Next, slowly lower the bar until it almost touches your chest.
  • Then, pause a second and raise the bar back up to the starting position.
  • Complete the desired number of reps, then return the bar to the rack.


  • Focus on pushing the bar, using your chest muscles, squeezing your chest at the top of the movement.
  • Make sure you have full control of the barbell the entire time.

4.    Bent-over Barbell Rows

bent over barbell rows

The back is one of the biggest major muscle groups, besides chest and legs. There are muscles in your back that you probably didn’t know about.

The bent-over barbell row is one of the most popular compound exercises for building strength, as well as working your entire upper back muscles.

This exercise will add more thickness to your back because it will work all your major back muscles, including, Lats, posterior delts, and traps.  It will work your biceps as well. This is great because I love training my guns!

Also, this movement can be done in different variations such as changing your grip position and the ranges of motion that you pull the bar.

How to perform Bent-over Barbell Rows correctly

  • Grab a barbell (palms facing down) with your feet shoulder width apart.
  • Bend your knees slightly and lean forward.
  • While keeping your back straight and arms fully extended, pull the weight right up to your waist.
  • With arms fully extended, lower the weight until your shoulders are stretched downward.
  • Make sure to keep your head raised.
  • Repeat for the desired number of reps.

5.    Pullups



Another one of my top muscle building and strength exercises is definitely the Pull Up. So, if you want that nice v-taper, then you will want to include the Pull Up in your program. They will help you increase your pulling strength.

This exercise takes a bit of time to get used to but once you learn how to master the Pull Up you will be able to advance to performing other body weight exercises, such as weighted dips and weighted pushups.

Check out this article Get Bigger and Stronger with Weighted Pull Ups, Dips and Push Ups.

How to perform Pull Ups correctly

  • Grab a Pull Up bar with an overhand grip (palms facing forward).
  • Cross one leg over the other and pull your body up so your chin rises above the bar.
  • Slowly lower your body to the starting position until your arms and shoulders are fully extended.


Focus on squeezing your shoulder blades back as you reach the top of the bar.

Easier Pull Up Variation

If you are finding it difficult to do Pull Ups, use an assisted pull up machine or try placing your feet  on a bench.

6.    Over-Head Press

Standing Military Shoulder Press - 4 Sets of 8-10 Reps

The final compound exercise is the standing overhead press (also know as The Military Press).  This is one of the most underrated movement for crafting perfect shoulders.

This exercise will also build your bench press strength. It’s quite common for guys to do this exercise with poor form. So if you are not careful you can ultimately do some damage to your shoulders.

With each repetition, you will be targeting your deltoid muscles as well as your triceps.

How to perform Over-Head Press correctly

  • Position your feet at shoulder width stance, with both knees inside the arms.
  • Next, lift the bar to shoulder height.
  • Next, press the bar over your head with arms fully extended.
  • Lower the bar in front of your neck and repeat for the desired number of reps.

Keep A Workout Log

If you want to improve on either of these exercises, I suggest keeping a workout log to track your best lifts. You can keep a record of the number of sets, reps, rest time and intensity of your workout.

A lot of people don’t do this and that’s why they hit a plateau in their training.  Trust me, it will make a positive impact on your progress and I highly recommend it.

I hope you liked reading this blog post, I’d really appreciate it if you shared it on social media for me. Thanks a lot and good luck!

If there are any other effective compound exercises that I have not included, let me know in the comments below. I would love to hear from you.

Good luck!

Get My Complete Workout Program!

drug free muscle mass

These workout guides will give you the tools to build muscle in each body part you train. But this is just half the battle. My latest workout program “Drug-Free Muscle Mass Program” goes into even more detail to help you get the most out of your workout routine.

This program designed for beginners and intermediate trainers that will ultimately transform your physique as long as you put the work in.

If you are unhappy with your current results, then I highly recommend you check out my “Drug Free Muscle Mass Program“.

This program includes a wide variety of effective exercises for building muscle and burning unwanted fat.

Click here to Download My Drug-Free Muscle Mass Program

Total Core Workout for Shredded Abs

total core workout for shredded abs

People still make the mistake of doing regular ab exercises like crunches and sit-ups, so they end up making slow progress, or giving up completely.

It only takes a little of your imagination to come up with better exercises that will effectively work your entire core to give you those sexy shredded abs.

They don’t need to be ultra fancy or anything, but if you want better looking abs, then make sure to use weight in the form of weight plates or a medicine ball. I have never benefited from regular crunches or sit-ups without the benefit of adding weight for extra resistance.

But everyone is different and it really depends on how much body fat you have around your waistline. None of the exercises that I demonstrate in this blog post will have much benefit to you unless you have a low body fat percentage (8-15% for men and 15-25% for women).

This image should give you an idea where your body fat percentage is at:


body fat levels


But just like any muscle group you train, if you do heavy rep ranges your abs are going to grow. I like doing both body weight and weighted exercises to help sculpt your abdominal muscles and make them look larger and more defined.

So in order to get a shredded core, you need to work each muscle fiber against resistance.

I have put together a short video that demonstrates some of my  favorite core exercises that I do at home or at the gym.

Each of these exercises is already available online and there is no doubt you will get great results from doing them as long as you continue to follow a clean healthy diet.

If you don’t have a gym membership or you prefer to workout at home, then all you need is a medicine ball. The one I’m using in the video has handles on both sides and weighs just 6ks. You can get buy one at most sports stops or on amazon for a reasonable price.

Give these exercises a try and let me know which ones you prefer to do.


Here’s a core workout for you to try at home or at the gym.

Please refer to the video above for demonstrations on how to perform each exercise.

#1 Core Workout at Home

20 Laying Leg Raises

laying leg raises
20 Medicine Ball V Ups

medicine ball v ups
20 Medicine Ball Russian Twists

medicine ball russian twist

Complete 3-4 ROUNDS

#2 Core Workout at the Gym

20 Cable Crunches (at a manageable weight)

20 Weight Plate V Ups

weighted v ups

20 Weight Plate Russian Twists

weight russian twists

20 Weighted 45° Side Bend (10 on each side)

weighted oblique extension
30 second weighted plank (Place 5-10kg plate on back)


Complete 2-3 ROUNDS


If you liked this post, let us know in the comments below, also I would like to hear your preference or opinions, do you prefer regular body weight ab exercises or weighted ab exercises?

3 Day Split Workout Routine for Beginners

3 day split workout routine

This 3 day split workout routine is ideal for beginners starting out lifting weights. This workout will work every muscle group which will allow maximize muscle growth and recovery.

Training Frequency

Your workouts will be divided over the course of a 3 day period.

Monday – Workout 1: Chest, Triceps & Shoulders

Tuesday – Rest Day

Wednesday – Workout 2: Back and Biceps

Thursday – Rest Day

Friday – Workout 3: Legs and Abdominals

Saturday – Rest Day

Sunday – Rest Day


On days you are not at the gym you can either rest completely or do a light cardio session, such as a brisk walk or cycle. It’s entirely up to you. I cycle to and from the gym most days, so there is no need for me to any cardio at the gym. If you have a bicycle, then use it.

Important Notes:

  • Warm up with light cardio for 5-10 minutes.
  • Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
  • Take 30-60 seconds rest between each set.
  • Complete each exercise with good form.

3 Day Split Workout Routine as Follows:


Workout 1

Chest, Triceps & Shoulders

Bench Press90 seconds rest210-12 reps
Incline Bench Press90 seconds rest210-12 reps
Triceps Pushdown90 seconds rest28-10 reps
Overhead Rope Extension90 seconds rest28-10 reps
Seated Dumbbell Shoulder Press90 seconds rest28-10 reps
Dumbbell Lateral Raise90 seconds rest28-10 reps


Workout 2

Back and Biceps

Deadlifts90 seconds rest38-10 reps
Wide-grip Lat Pulldown90 seconds rest38-10 reps
Bent-over Barbell Rows90 seconds rest38-10 reps
Straight Bar Curls90 seconds rest38-10 reps
Alternate Dumbbell Curls90 seconds rest38-10 reps
Dumbbell Hammer Curls90 seconds rest38-10 reps


Workout 3

Legs and Abs

Squats60-90 seconds rest38-10 reps
Leg Press60-90 seconds rest38-10 reps
Bench Step-ups (w/dumbbells)60-90 seconds rest38-10 reps
Standing Calve Raises60-90 seconds rest38-10 reps
Laying Leg Raise60-90 seconds rest38-10 reps
Cable Crunches60-90 seconds rest38-10 reps
Russian Twists60-90 seconds rest38-10 reps


Exercise Photo Demos

Day 1 – Workout 1: Chest, Triceps & Shoulders


Bench Press: 2 sets of 10-12 reps

bench press

Incline Bench Press: 2 sets of 10-12 reps


incline bench press

Rope Pushdown: 2 sets of 8-10 reps


standing triceps rope pushdown

Overhead Rope Extension:  2 sets of 8-10 reps


over head extension


Seated Dumbbell Shoulder Press: 2 sets of 8-10 reps


seated shoulder press


Dumbbell Side Lateral Raise:  2 sets of 8-10 reps


side lateral raise


Day 2 – Workout 2: Back and Biceps


Deadlift: 3 sets of 8-10 reps



Lat Pulldown: 3 sets of 8-10 reps



Bent Over Barbell Rows: 3 sets of 8-10 reps



Straight Bar Curls: 3 sets of 8-10 reps


standing barbell curls


Dumbbell Alternate Curls:  3 sets of 8-10 reps



Dumbbell Hammer Curls: 3 sets of 8-10 reps


dumbbell hammer curls


Day 3 – Workout 3: Legs and Abs


Squats: 3 sets of 8-10 reps



Leg Press: 3 sets of 8-10 reps


leg press

Dumbbell Bench Step-Up: 3 sets of 8-10 reps


bench step up


 Smith Machine Calve Raise:  3 sets of 8-10 reps


calve raise

 Laying Leg Raise: 3 sets of 8-10 reps



Cable Crunches:  3 sets of 8-10 reps




 Russian Twists:  3 sets of 8-10 reps



Not everybody has time to go to the gym everyday but I think most people can afford to go at least 3 days a week. That’s why I created this 3 day split workout routine, for beginners or for those on a tight schedule.
drug free muscle massIf you want to take your training to the next level, I have created a complete workout and nutrition program that includes the most effective weight training exercises that will make it easy for you to gain lean muscle mass and burn fat quickly!

It includes exercises that will work every major muscle, such as Chest & Triceps, Back & Biceps, Legs, Glutes, Shoulders, abs and Cardio.

It also includes printable workout logs to track your progress each week with meal plans on what to eat and what to avoid.

I made this program very easy to understand and follow.

It doesn’t matter if you are a complete beginner or have several years experience training, everybody can benefit from it. I do a lot of the exercises included in this program when I’m at the gym or in the gym.

If you want amazing results from your workout, then take the time to check this out.

Click Here for more information on the Drug-Free Muscle Mass Program


Get Bigger and Stronger with Weighted Pull Ups, Dips and Push Ups

weighted pull ups and dips

Pull ups, dips and push ups are some of the best upper body exercises for building muscle and strength simultaneously.

What’s even more effective is that you can attach as much weight as you like to a weight belt and perform each of these exercises. This is a great way to really test how strong you think you are.

Doing bench press, squats or deadlift will not measure your overall strength unlike body-weighted exercises.

You hear people asking, “how much can you bench”? But it’s not often you hear them ask, how many weighted pull ups and dips can you do.

There is no doubt that weighted dips, pull ups and push ups are some of the greatest exercises in existence today.

My question to you is…

How many pull ups, dips or push ups are you able to do?

Pull ups

I remember as a teenager, I used to watch the lads doing pull ups on the goalpost at my local GAA field (Gaelic Athletic Association).

They’d laugh at me as I struggled to get my chin to reach the top of the goalpost.

goal post pullup

I always believed these lads were just naturally strong lads, but what I later realized was that you need to master your body weight before you can master any other strength exercise.

I have seen lots of pictures and videos on the internet of guys doing what’s called “The Human Flag” and it makes me think that I could never do it myself. Some of these guys make it look so damn easy to do.

jason statham doing the human flag

Jason Statham doing the human flag

I said the same thing about pull ups when I was a kid and today I have no trouble doing 10-15 reps.


If you are reading this and you are not able to do pull ups, dips or pushups, think again, “You can if you try and keep trying until eventually you CAN”. It’s as simple as that.

Benefits of doing weighted pull ups

Obviously the more weight that you attach to your body whilst performing pull ups, the bigger your back and biceps will get.

Once you learn to master your body weight, you will have gained enough strength to be able to do perform a ton of different body weight exercises.

Weighted Pull ups, Weighted Push ups and Weighted Dips

That leads me to this short little video that I made of me doing weighted pull ups, dips and pushups.

 I’m still trying to improve my strength on each of these exercises, but I have definitely come a long way.

Weighted Dips



Benefits of weighted dips

Dips are great for working the pushing muscles of the upper body so you are giving your chest, your shoulders and your triceps muscles.

Weighted Push ups

weighted pushup

Weighted Push ups are one of my favorite exercises. I do these whenever I train my chest. For some, it might seem difficult to get the weight on your upper back.

It’s pretty easy once you get the hang of it. All you do is place a weight plate on the floor in front of your body. Next, grab the weight with both hands, then genitally place it over your upper back.

This video will show you how to correctly perform them.


If you haven’t’ already included these exercises in your workout routine, I suggest you start because not only will they help you gain more strength, you will also gain more muscle as a result. .

If you enjoyed reading this post, then please share it by click the share buttons below. I’d really appreciate that.


Get My Complete Workout Program!

drug free muscle mass

These workout guides will give you the tools to build muscle in each body part you train. But this is just half the battle. My latest workout program “Drug-Free Muscle Mass Program” goes into even more detail to help you get the most out of your workout routine.

This program designed for beginners and intermediate trainers that will ultimately transform your physique as long as you put the work in.

If you are unhappy with your current results, then I highly recommend you check out my “Drug-Free Muscle Mass Program“.

This program includes a wide variety of effective exercises for building muscle and burning unwanted fat.

Click here to Download My Drug Free Muscle Mass Program

8 Highly Effective Back Exercises For Mass Gain

8 highly effective back exercises for mass gain

In this post I’m going to share my 8 most highly effective back exercises for mass.

I don’t know about you but I only train back once a week. So, I try to give it my all in every workout and you can too. I have included a back workout program at the end of this post. Once you follow these exercises I’m certain you will notice good results after a couple of weeks from doing them.

There are literally tons of different exercises for building an impressive back and that’s why it’s always nice to introduce at least 2-3 new exercises into your routine.

Below is a list of some of my favorite back exercises for building mass:

Back Exercises for Mass Gain

1. Weighted Pullups
2. Deadlifts
3. Bent-over Barbell Rows
4. Hammer Strength Pulldown
5. T-Bar Rows
6. Single Arm Dumbbell Rows
7. Seated Cable Row
8. Hyperextension

Effective Back Workout Routine

Here’s a very effective back workout for building muscle mass, that you can add into your workout routine.

Also Read: Back and Biceps Workout For Huge Gains

back exercises for mass gain


Killer Leg Workout Routine

Just a few years ago, I absolutely dreaded training my legs.

Unless you are living in a hot country not many people are going to see how really skinny your legs are.

In Ireland, the whether is mostly cold some it’s not common to see anyone wearing shorts all year round. So skipping leg day is not a big deal 🙂

But for me personally, there is nothing worse that having a big upper body and tiny chicken legs.

leg day

It only makes sense to keep your whole body in proportion, wouldn’t you agree?

But I’ll be honest, leg day is probably my least favorite day of the week.

The thought of going to the gym to do squats and leg presses made me want to skip them entirely or do basic leg curls and leg extensions instead.

Anything to avoid, my legs feeling like jelly after doing 4-5 sets of 10 reps at a heavy weight.

I first started training legs, I remember thinking to myself, “Why go through that pain and hassle to train legs, when they  will probably take forever to grow, and who the heck is going to see them anyway”?

Well, I realized there are far more benefits to training your legs just so they can stand out from the crowd!

After all, If I wanted to compete one day, I had to train legs.

Fast forward a few years later and I’m repping out 170 kg squats and doing a 250 kg leg press like there’s no tomorrow.

It’s like with any exercise you do over a long period of time, the more consistent you are the greater your progress.

See here’s the thing. You might not like training your legs, but when you do, you will definitely reap the benefits.

I know my legs aren’t as big as the huge bodybuilding types, but at least they can’t call me chicken legs anymore. 🙂

shredded abs

For me, squats are the best leg exercise that has major mass building effects when done properly.

Also, having a strong core makes a huge difference because it also targets your abs and obliques.

There are so many benefits of squats and I have already written a few articles on this topic. If you haven’t read them yet, here they are:

20 reasons why you should squat and how to do them correctly

10 Benefits of squats for women

Nowadays squats are a hugely popular exercise among men and women because it is the single most effective exercise that engages your glutes, quads, hamstrings and other muscles you probably never knew.

Leg Workout Routine


Exercise 1: Squats


Squats: complete 4 sets x 8-10 reps: Go to a squat rack and position the bar on the back of your shoulders. Hold the bar firmly on both sides and make sure your feet are shoulder width apart. Keep your back straight and chin up.

Slowly squat down by lowering your hips and allowing your knees to bend slightly forward. Keep your feet firmly on the floor, then raise up and repeat for 8-10 reps.

Note: Most of us know that squats are the king of all muscle building exercises, but there are other important exercises that you should also include in your leg workout routine.

Other Highly Effective Leg Exercises


Exercise 2: Leg Press

leg press

Leg Press– complete 4 sets x 8-10 reps: Sit into a leg press machine with your back flat against the pad. Place your feet on the platform above, shoulder width apart with your toes slightly pointing outward.  Release the dock lever if there is one. Slowly control the weight as you lower it all the way down towards your chest. Then, push the weight back upward, but keep a slight bend in your knees as you reach the top to keep tension on the muscle.

Exercise 3: Dumbbell Step-up

bench step ups

Dumbbell Step-up – complete 4 sets x 8-10 reps: Stand with 2 dumbbells down by your sides and step up onto the bench with either your right or left leg, then step down and step up with your other leg. Repeat the first step with your opposite leg with each repetition.

Exercise 5: Calf Raises

calve raise

Smith Machine Calf Raises – complete 3 sets x 8-10 reps: To make this exercise slightly more manageable, position a calf block under the bar. Then position back of shoulders under the bar, gripping it on both sides. Position bar on upper chest height and place calf block under the bar. Place both feet on the calf block with your heels extending off. Unhook the bar and raise your heels by raising your angles up as high as you possibly until you feel a good stretch in your calves. Repeat this movement for 8-10 reps in total.

I Hope you enjoy doing this workout and make sure to give your legs a good stretch afterwards. Just so you know, you won’t have a difficult time getting out of bed the next morning.

Once you have completed this workout, take a well deserved day off, because you’re going to need to recover when you train shoulders and arms.

Day 2: Click here  Shoulder and Arm Workout

If you want a full body workout program for building muscle, and burning fat, then I highly suggest you check out my latest workout program “Drug Free Muscle Mass Program“. This is a complete 12 week Drug-Free Muscle Mass program that is designed to build lean muscle, burn unwanted body fat, get six pack abs, look good and stay lean all year round.

Click below, for more information….

drug free muscle mass


Killer Shoulder and Arm Workout

If you guys are looking to gain size on your arms and shoulders then I’ve got a killer shoulder and arm workout in store for you.

This workout routine contains visual demonstrations of some of the most highly effective exercises that will no doubt pack on serious muscle mass.

These are just a few of my favorite shoulder and arm exercises that I have been doing for years. There are tons more but this is all you really need to get the job done!

Shoulder Workout

Exercise 1: Military Press
Exercise 2: Barbell Upright Rows
Exercise 3: Dumbbell Front Raise
Exercise 4: Standing Dumbbell Side Lateral Raise
Exercise 5: Barbell Shoulder Shrugs

Biceps and Triceps

Exercies 1: Standing Barbell Curls
Exercies 2: Skull Crushers
Exercies 3: Dumbell Hammer Curls
Exercies 4: Overhead Rope Extension
Exercies 5: Cable Bicep Curls
Exercies 6: Weighted Dips
Exercies 7: Preacher Curls

Military Press

3 sets x 8-10 reps: Grab a barbell from a squat rack or barbell rack with with an overhand grip, slightly wider than shoulder width. Raise the bar and position in front of your neck.

Barbell Upright Rows

3 sets x 8-10 reps: For this exercise you can either use a straight barbell or ex bar. Grab the barbell with a close grip (about 12 inches between). Position your feet shoulder width apart, knees slightly bent while standing in an upright position. Raise the bar up to your chin, pause for a second and slowly lower to starting position and repeat.

Standing Dumbbell Front Raise

3 sets x 8-10 reps: Begin by holding 2 dumbbells facing your thighs, with the palms of your hands also facing your thighs. With a slight bend in your elbows, slowly raise the dumbbells straight up (about shoulder height). Then slowly return the dumbbells to the starting position and repeat for 8-10 reps.

Standing Dumbbell Side Lateral Raise

3 sets x 8-10 reps: The same as the previous exercise, begin by holding 2 dumbbells facing your thighs. Try not to arch your back and keep a slight bend in your knees. Then slowly raise your elbows upwards to shoulder height, keeping your arms straight as possible and sticking your chest out a bit.

Pause for a second then slower lower to starting position and repeat.

Standing Barbell Shrugs


shoulder shugs face3 sets x 8-10 reps: I suggest loading up the bar with just enough weight than you can handle.

I find it much safer to do them on a squat rack or smith machine. When your ready, grab a barbell, slightly wider than shoulder with and position it to about hip height.

Unhook the bar and step back a bit, keeping your back straight and a slight bend in your knees.

Next, shrug your shoulders as high as you can, pause and slowly lower and repeat again.

[/vc_column_text][vc_column_text]This might seem like a lot of exercises, but trust me it really isn’t. Besides, if you are serious about gaining muscle, then these are the kind of exercises you need to endure.


Arm Workout

Also read my: Biceps and Triceps Workout

Standing Barbell Curls

4 sets x 6 reps: Grab a straight barbell, with arms slightly wider than shoulder width.  a straight barbell with arms wider than shoulder width. With a slight bend in your knees and keeping your back straight, elbows tucked in by your sides, slowly curl the bar to your chest. Pause, then slowly lower the bar to the starting position. With each movement you want to make sure to always keep your arms full extended before doing each curl and squeeze your biceps as you reach the top.


3 sets of 8-10 reps: I find it much easier to do this exercise using an ex bar. Lay down on a bench with a narrow overhand grip on an ez bar. Then slowly lower the bar below your head with arms extended.

Extend arms and repeat

Standing Hammer Curls

3 sets x 8-10 reps: Grab two dumbbells and hold by your sides, palms facing in and arms straight. Slowly raise one dumbbell up to the top position. Lower to starting position and repeat with the other arm.

Overhead Rope Triceps Extension

3 sets x 8-10 reps: Attach a rope to a medium height pulley machine. Grip the rope an overhand grip, then turn your body away from the pulley machine. Then, slowly raise the rope over your head with arms full extended. The slowly lower the rope attachment position behind your neck and repeat.

Cable Biceps Curl

4 sets x 6 reps: Attach a rope attachment to a cable pulley closest to the floor. Grab the rope with an underhand grip and stand straight up with a slight bend in your knees. Next, slowly curl the rope up to your chest, then lower to starting position. Make sure to keep your hands from touching at the top of each movement.

Weighted Dips

3 sets x 8-12: If you have never tried weighted dips before, I will be easier if you attach as little as 2.5kg to a dipping belt rather than hold a dumbbell between your ankles I’m doing in the photo. Begin by placing each hand on both sides of dipping bar, with arms straight. Then slowly lower your body down until you feel a slight stretch in your shoulders. Then push your body back up and repeat.


Preacher Curls (EZ Bar)

preacher curls

Sit on a preacher bench with elbows resting on the pad. Grab a straight bar or ez bar with an underhand grip, shoulder width apart. Slowly raise the bar until forearms are vertical. Then slowly lower the bar back down until your arms are full extended and repeat.

If you found this shoulder and arm workout very helpful, then you gotta check out my other workouts. Click the links below:

===>>> Chest and Triceps Workout

===>>> Back and Biceps Workout

Also, I would love to hear what you think of this workout and whether or not you are willing to give it a try. Leave your comments down below!

If you want a full body workout program for building muscle, and burning fat, then I highly suggest you check out my latest workout program “Drug Free Muscle Mass Program“. This is a complete 12 week drug-free muscle mass program that is designed to build lean muscle, burn unwanted body fat, get six pack abs, look good and stay lean all year round.

Click Here To Download The “Drug-Free Muscle Mass Program”.

drug free muscle mass

6 Exercises to get Ripped Abs (with photos)

Ripped abs

I have already written quite a good few posts on this topic, but this one is more of a picture and video tutorial to demonstrate the exercises.

It’s much better to train your entire core, unlike what most people do when they train abs, basic crunches sit-ups, ab machine…

I do mostly weighted ab exercises that involve dumbbells, weight plates and cable machines. 

It doesn’t matter how many sets or reps you do when you train your core, you obviously need to have low body fat that’s why a clean diet and cardio is important.

Also Read: How I Cut Out Bad Carbs And Sugars From My Diet

Below are 6 exercises to get ripped abs that I do at the gym or at home (giving you have the right equipment).

Hanging Leg Raise

hanging leg raises

I’m still trying to improve my form when I am doing hanging leg raises. To get good at them I suggest starting out with regular knee raises until you can fully extend legs straight up.

Kneeling Cable Crunches

cable crunch

Cable Crunches is probably the number one exercise in my ab routine. This is one of the few exercises that I do recommend rounding your back lower back each time you crunch down. I always use a rope attachment when performing this exercise.

Russian Twists

weight russian twists

Doing Russian Twists at home

In this video I use a medicine ball to do Russian Twists. This is a 6kg medicine ball with handles. It only cost me about €15.  I definitely recommend getting one, as you can do multiple exercises with it.

 Medicine Ball V- Ups (at gym)

medicine ball v ups


Medicine Ball V-Ups (at home)

Planks (with weight plate on back)

weighted planks

I love doing weighted planks. I know it might seem difficult for a lot of people to do. That’s why you should start with doing regular planks before adding weight.

A simple and effective way to do weighted planks is to add as little weight as 2.5 kgs and hold for 30 seconds.

The following week, try to hold for 45 seconds until eventually your up to a minute, then you can slowly add more weight.

Try to work your way up to 2.5kgs-10kg increments. Weighted planks are great for strengthening your core muscles and will even improve core stabilization on heavy lifts such as squats and deadlifts.

45 Degree Weighted Side Oblique Extension (at gym)

weighted oblique extension

I made a lot of mistakes with my diet and training for many years and was frustrated that I could not achieve the kind of physique other guys could.

You learn to make little tweaks here and there and that’s what makes the difference, you don’t have to kill yourself in the gym just to get in good shape.

I can do it and I believe you can too. I never had good genetics when I was younger and he’s a photo to prove it.

abs before and after

So don’t give up, learn how to do the exercises properly, then once you love what you see in the mirror, you will never want to go back to the old you. These are probably the most effective ab exercises for getting a shredded core. So I highly recommend you do them.

Here is a video I made not so long ago that teaches some of these ab exercises. Check it out below:


4 Very Effective Exercises For Getting A Shredded Core (Video)

Growing up, I was a always told, “If you want to get a six pack, you need to do a load of sit-ups and crunches”. What a load of crap!

That would never work for anybody, even with low body fat.

I used to look at guys with shredded abs and think they were just genetically gifted and I would have no chance of getting abs like those guys.

If only I knew back then what I know now, I would have given myself a huge kick up the arse!!

If your reading this and you’re think it’s impossible for you to get ripped abs, then let me tell you…

yes you can - obama

It’s only when I actually started working out at the gym and managed to build muscle in every area of my body, only then did I realize It was possible to get six pack abs.

If I had no problem building my upper body, then why should it be any different getting a shredded six pack?

If you can involve an equal amount of effort you put into getting a shredded core as you do with the rest of your body, then you’ll be well on your way to achieving your goal.

I learned how to burn fat and get ripped mostly through trial and error, just learning and apply different exercises to my routine.

A lot of the time I was frustrated when I didn’t see results, but I knew if I kept trying and worked hard I’d eventually succeed.

before and after

Picture left (2014) Picture Right (Early 2015)

My Journey To Getting A Six Pack

I learned that, in order to get a six pack, I’d have to have very low body fat and in 2014, my body fat was around 15%. So my goal was to get my body fat percentage down to at least 10%.

HIIT Training For Fat Loss

So I went online and research the best cardio for fat loss and found HIIT (high intensity interval training) such as sprinting to be a very effective way to burn fat.

Now, I know I still haven’t gotten my sprint technique down right, but from my experience sprint intervals is an excellent way to burn body fat super fast with just eight to ten repetitions at high speed short intervals.

You might have a preferable exercise for burning fat, but short sprints have produced the best results for me.

Read: 15 Minute Sprint Intervals for Fat Loss and Muscle Gain

That’s just going by my experience. Yours might be different.

Getting A Shredded Core

I did that for a few years and I definitely lost weight, which was great! But I also lost muscle mass, so I cut down on cardio a fair bit, then removed the bad carbs and sugars from my diet and doing more core exercises, which would result in getting the shredded v shaped abs I have today.

my first show

My First Show – 2015

There are just 4 exercises that I’m going to teach you in this video and if you include them in your next ab workout routine, you should definitely see some noticeable improvements.

before and after

Check out the video below:

[sociallocker id=”5763″]


There are many other core exercises that I did not include in the video, but I’ll list below here:

  • Hanging Leg Raises
  • Weighted Leg Raises + Crunch
  • Russian Twists
  • Weighted Planks
  • Weighted Oblique Extension

Apply these 4 exercises to your ab routine and you can thank me later! You can start by sharing this post to your friends and followers on social media.


7 Chest Workouts you Should be Doing to Gain Strength and Size

7-chest-workouts-you-should-be-doingIf you are used to doing the same chest workout every single week, then here are 7 chest workouts you should be doing if you want increase size and strength, and of course the more intense your workout the greater the results.

It’s time to add a variety of chest exercises that will increase your muscle building potential.

Here’s my top 7 chest workouts that you can include as part of your workout routine

I usually aim for 3-4 sets of each exercise with at least 30 seconds rest between sets.

Here is a workout for you to follow. It might seem like a lot but when you actually do the workout, it’s not as difficult as you may think.

        • Bench Press – 4 Sets of 8-12 Reps
        • Incline Bench Press – 4 Sets of 8-12 Reps
        • Incline Dumbbell Flyes – 4 Sets of 8-12 Reps
        • Incline Dumbbell Pullover – 3 Sets of 8-12 Reps
        • Standing Cable Fly – 3 Sets of 8-12 Reps
        • Weighted Pushups – 3 Sets of 8-12 Reps
        • Machine Flyes – 3 Sets of 8-12 Reps


Get My Complete Workout Program!


These workout guides will give you the tools to build muscle in each body part you train. But this is just half the battle. My latest workout program “Total Body Transformation Program” goes into even more detail to help you get the most out of your workout routine.

This program designed for beginners and intermediate trainers that will ultimately transform your physique as long as you put the work in.

If you are unhappy with your current results, then I highly recommend you check out my “Total Body Transformation Program“.

This program includes a wide variety of effective exercises for building muscle and burning unwanted fat.

Click here to Download My Total Body Transformation Program



How to Get V Shaped Abs – Learn the Secrets

how to get v shaped abs


Whether you want to call them, v-cut abs, v shaped abs or sex lines, girls go crazy over them. It’s that lower ab region that is eye catching that a lot guys struggle to get.

If you want to know how to get v shaped lower abs, first you need to lower your body fat to at least 10% or less. For women, it’s a little higher.
before and after

Most of you reading this would be quite happy with having “Abs” to begin with, and that’s fine. I’m going to share how I got a six pack as well as how I lowered my body fat to get those v cut abs we all want.

Also Read: My workout and diet plan to get ripped

Lower your body fat percentage

The less body fat you have on your stomach the better chance that V-cut will show.

If you are anything over 15% body fat, then it’s going to take a lot of hard work and commitment to sculpt that lower part of your abdominal muscles.

Doing lots of crunches and sit-ups won’t do you any justice. That’s why you need to get your body fat percentage down to at least 10% for your abs to look clearly visible.

That’s why cardio is a must. Regular cardio will take much longer to reduce body fat, that’s why I recommend HIIT of some kind (e.g. out-door springs, HIIT on a treadmill, hill sprints).

These are the most effective fat burning workout’s that make it easier to lower your body fat and to get that chiseled eye-catching v line abs.

Right now, my body fat percentage is around 10 percent and in just a few more weeks before competing on stage, I want to get my body fat down to at least 7%.

There are 3 important steps to getting V shaped abs

  • Eat clean healthy foods
  • Do HIIT Cardio
  • Train Lower Abs and Obliques

Eat clean, healthy food

We all know that eating clean healthy food is an essential part of achieving your ideal body weight. I’ve gone from weighing 86 kg in march to currently weighing in 79 kg (in July). If you want to transform your body from flat to fab, then you got to put the work in and stay committed, only then will you reach your goal. It’s all worth it in the end.

Avoid eating the following foods:

  • Cakes, biscuits, chips, nachos, ice-cream, chocolate, cream, sugar and butter.
  • Sausages, hamburgers, hotdogs, pizza
  • White bread, white pasta, white rice
  • Alcoholic beverages such as beer, wine, vodka
  • Sports drinks and sodas (coke, orange, lemonade).

Here’s why you should STOP eating whole wheat bread, vegetable oils, cereals or energy bars

Recommended foods to eat instead:

  • Turkey, chicken, breast, chicken fillet, tuna, beef and egg whites.
  • Fruits, vegetables, beans and peas.
  • Brown rice, brown pasta, oats
  • Water, green-tea, sugar-free tea and coffee

Do HIIT Cardio

There are a few ways you can achieve this:

Once of the most effective cardio exercises are High Intensity Interval Training. Any kind of high intensity interval training will speed up the fat burning process much faster than any steady state cardio (walking, jogging, running, cycling).

Outdoor Sprints V HIIT on a treadmill

If the weather is good and it’s not windy out, I like to do sprints outside in the local football field. I actually prefer to do sprints than intervals on a treadmill. But both exercises are very effective for fat loss.

I’ve written quite a few posts on HIIT cardio that you can read about below:

15 minute sprint intervals for fat loss and muscle gain

Interval training on a treadmill for beginners

There are lots of ways to do HIIT training (bodyweight or using equipment)

  • Burpees
  • Mountain Climbers
  • Jump Rope
  • High Knees
  • Jump Squats
  • Kettle-bell Workout

Whatever cardio you choose to do, always try to increase the intensity for best results.

Train Lower Abs and Obliques

Okay, you finally got your body fat down and your abs is now showing. Now it’s time to tone and sculpt your lower midsection, to give you those sexy v-line abs that make guys envious and women drool.

I personally like to train abs using free weights as well as doing body weight. It’s always good to mix it up so it doesn’t get boring after a while.

Abs can be trained anywhere

The great thing about abs is that you can train them anywhere. I usually train abs twice a week, usually Mondays and Fridays at the gym. And if for whatever reason I can’t make it to the gym, I do them at home. No excuses!

Using weights when doing ab exercises are much more effective, especially if you’re looking to get visually defined v-cut abs.

Complete 3 sets of each and rest 30-60 seconds

  1. Hanging Leg-raises 8-10 reps (3 Sets)
  2. Cable Crunches – 20-30 reps (3 Sets)
  3. Weighed Crunches 8-10 reps (3 Sets)
  4. Russian Twists 10-20 reps (3 Sets)
  5. Weight Plate Side Crunches 10-12 reps (3 Sets)
  6. Weighted Planks  (hold for 60 seconds) (3 Sets)

Here’s an info-graphic that you can print off or save to your phone the next time your at the gym.

killer v-cut abs workout

If you found this article helpful, please share it with your friends and leave a comment blow. Thanks!




1 10 Benefits of Squats for Women

benefits of-squats for womenLadies, if you want to have that perfectly round butt and toned legs, then you should think about adding squats to your workout routine.

They work more muscles than any other exercise, and you can do them just about anywhere, at home, at the gym or in the park.

All you need is a straight bar and your good to go! You can get one at any good fitness store or purchase one amazon at a reasonable price.

There are so many other benefits of squats to ignore and if you want, you can check out 20 reason’s why you should squat after you’re done reading this.

Here are just 10 of the many benefits of squats for women.

Burn Fat and Lose Weight

Just like with any exercise, you’re going to burn fat and lose weight while you work out. Whether they’re weighted squats or not, they’ll still help you get your heart rate up and burn some calories.

Adding squats to your routine is a good way to get stronger while you slim down.

Tone Your Legs

Every lady wants toned, sexy legs and squats are the perfect way to get them.

The great thing bout squats is that they work a variety of major muscle groups simultaneously including your quads, calves, and thighs, abs and obliques in order to make you stronger and improve your appearance.

Whether you want to tone up your legs and butt for summer or want to look good in a tight dress on a night, adding squats to your workout will help you tighten up and tone your legs.

Keep Your Joints Healthy

Just the act of squatting, even without weight, increases blood flow to your hips and knees. The extra blood brings plenty of oxygen, and that helps to keep tissues healthy.

Since the tissues in your joints are what secrete lubrication, you’re less likely to develop arthritis in your hips and knees if you squat regularly. That translates to healthier joints over the course of your life.

Get a Rounder, Perkier Butt

There’s no two ways about it, squats are great for your butt. If you want to get a round, perky butt then squats are the way to go. Squats help to build up your glutes and quads, as well as burn fat from your booty.

squat for a booty

Since fat droops and muscle is perky, doing your squats will help a lot if you’re looking for that nice round firm butt.

Blow Away Cellulite

As well as increasing blood flow to your joints, squats also get blood pumping to your thighs. Some studies have shown that cellulite is caused by poor circulation as well as the buildup of pockets of fat.

Doing squats can reverse the process that leads to cellulose, and enhance the appearance of your hips, thighs, belly, and butt.

Improve Your Posture

If you’ve ever wanted to walk like a beauty queen, squats are for you. Since they work your entire core, including your back, squats help a lot with your posture. You’ll be walking to straight and steady that you can balance a book on your head no problem. Plus, you’ll never have to hear the words “sit up straight” again.

No Expensive Equipment

Bodyweight squats don’t need any expensive equipment in order to deliver results. In fact, aside from building muscles like the weighted version, bodyweight squats have all of the other benefits.

You don’t need so much as a dumbbell to get started, either. Just find somewhere with enough room that you can stretch out a little bit and get to it.

Fewer Injuries

Since squats work to strengthen such a wide range of muscles, if you’re a runner you’re going to have a lot fewer injuries. Squats keep your legs and core strong, so they’re a must when you start training for longer runs.

Even if you can barely walk through a 5k, squats will help you to train with less risk of injury.

Get A Killer Core

Nothing works your core like weighted squats, but even if you just use body weight resistance you’re going to burn a lot of fat. That translates to amazing abs and a killer core.

You thought you had to do sit-ups until you could barely move to get the tummy you’ve always wanted, but it turns out that doing squats are just as effective. They even work the difficult to train muscles along the sides of your abs.

Highly Functional For Completing Daily Tasks

Everybody squats when you lean down to pick up something such as a box off the floor. The functional strenght that you gain from consistent squatting helps you to move more efficiently throughout your daily life.

benefits of squats for women

Start Doing Squats Today

Don’t wait to add squats to your workout routine. There are so many benefits to doing squats that you should get started as soon as you finish reading this. Try 5 sets of 5 to get started, and it’s up to you whether you begin with the bar or not.


Whether they are body-weight squats with no resistance or you’re pounding out sets with 200 lbs on your shoulders, there are too many benefits of squats for women to skip them.

I highly recommend you check out The 3 week Diet is a weight loss and body sculpting program for women.This is a 3 week program to help you achieve your ideal body that you want. The program has earned a positive reputation and has proven to work for any women at any fitness level.

The exercises and nutrition strategies are also very easy to follow and you don’t need a gym membership to do them as they can be done in the comfort of your own home.

Click Here To Visit The 3 Week Diet Official Website For More Info!


20 Benefits of Deadlifts You Probably Never Knew

benefits of deadlifts

Without question, deadlifts are one of my favorite compound exercises after the squat. Before I share the top 20 benefits of deadlifts, in case you don’t know, deadlifts are a weightlifting exercise which involves lifting a bar of weights off the ground.

Deadlifts will help increase your overall strength and build lean muscle mass unlike any other exercise. All you need is a standard Olympic bar and the appropriate weights for your body size and you are good to go.

Some people are afraid to do deadlifts in case they get injured. You will only get injured if you don’t know how to perform the exercise safely. Like any exercise, if your form and technique is bad you’re going to injure yourself eventually.

There are several variations of the deadlift, but I prefer just regular conventional deadlift as I find it more beneficial, also, I’ve been doing it for years now.

Other Deadlift Variations Include:

  1. Rack Pulls
  2. Sumo Deadlift
  3. Romanian Deadlift
  4. Trap Bar Deadlift
  5. Kettlebell Sumo Deadlifts

I personally don’t do any of the above deadlift variations, but are more suited for different people based on their goals, especially if they are just learning to improve their form or lack mobility to pull the bar safely off the floor.

How often should you deadlift?

I do deadlifts once  a week when I do my back and biceps workout in the same day. I usually start off every back workout doing deadlifts because it’s the only exercise that requires more effort than any other back exercise I do. So, after deadlifts, it’s, barbell rows, pullups ect.

Some people like to deadlift 2-3 times a week because they are not pushed to their maximum limit, therefore they are able to recover faster.

Deadlifting is popular among athletes and non-athletes alike and it’s never too late to start. So, there is no excuse!

91-Year-Old Weightlifter Performs 130kg Deadlift by storyfulviral

Here are 20 benefits of deadlifts which you probably did not know existed.

1. Fat burner

For anyone who would like to lose extra pounds, deadlifts can come in very handy. Deadlifts facilitate the rapid burning of body fat and it complements dieting and aerobic exercises. Some experts say believe that with deadlifts alone, one can burn more pounds of fat than they would while dieting

2. Muscle Workout

Deadlifting is the best workout for those who would love to exercise as many muscles as they can. What most people do not know is that deadlifts engage all the major groups of muscles of the body. Not only do deadlifts work out the upper body, but also the lower body and the muscles of your back. If you have no time to do many exercise routines, this one will suffice.

3. Improves Posture and Stability

If you have problems standing or sitting upright, you should try deadlifting. The idea behind deadlifting is to enhance core stability and strength. Regular deadlifting can help you achieve the appropriate posture, even when doing other activities.

4. Improves Grip Strength

What most people do not know is that when they perform deadlifts they actually work out their finger muscles. The forearm is exercised as well, but the fingers are relied on to hold the weight in place. With time, you will increase your grip strength, something which may come in handy when you have a task that requires you to hold onto something for long.

5. Makes Real Life Lifting Easier

When you do deadlifts over time, you will realize that lifting things become easier and effortless. Unlike a bench press, which requires you to lie on your back and push things upwards, deadlifts are more realistic since nobody really pushes items in the air on a daily basis. On the other hand, people lift items off the ground or from other surfaces on a daily basis.

6. Sculpt and Strenghten Your Core

Deadlifts will help sculpt and tighten up your entire core section, upper and lower abs, obliques

7. Increases Testosterone

For a man, testosterone is a very important hormone as it is responsible for most of their features. Doing deadlift is advisable for anyone who would like to increase their testosterone levels. Testosterone improves the growth of muscles and their repair.

8. Increases Growth Hormone

Any form of exercise, especially deadlifting, increases the levels of growth hormone in the blood. This hormone is produced by the pituitary gland and is responsible for tissue healing, muscle growth, strong bones and fat loss.

9. Keeps the Heart Healthy

Doing 10-20 repetitions of deadlifts in a single set will definitely increase your heartbeat. Deadlifts can be an alternative to aerobics as they work the same way to increase your cardiovascular ability.

10. Affordable

One of the reasons why people avoid signing up for a gym membership is because of how expensive it is. Instead of spending that much money to stay fit, simply buy yourself an Olympic bar and a few plates and you are good to go.

11. Strengthen Hamstrings and Butt

A note to all women: Do you want curvy legs and a sexy butt? Deadlifts will help you achieve this.  Squats and deadlifts are the two best compound exercises that will help strengthen and tone your entire body.

12. Prevents Potential Injuries

According to fitness experts, deadlifts may reduce the chances of one getting injuries affecting the tendons and ligaments. The reason behind this is that deadlifts enable you to develop strong muscles that support the joints.

14. Suitable for women

Women are always concerned about getting a male physique when working out. Unlike common belief, deadlifts do not distort one’s femininity, but improves on their physique.

15. Not just for athletes

I don’t consider myself a professional athlete although of people who don’t personally know me, think I am. So you don’t need to be a pro athlete to do any compound exercises – squats, deadlifts of bench press. Anybody can do them.

16. Slows down the aging process

Strength training exercises such as deadlifts and squats helps make your muscles firmer as well as and speeds up the metabolism and keeps the skin taut and strong.

17. Reduces Depression

Deadlifts help your body release feel-good hormones which are responsible for lifting the mood. After your workout, you will feel a lot happier and peaceful. This is the perfect way to deal with stress.

18. It’s Fun

If you would like to exercise with friends or family, this is the best exercise to do. You can challenge each other to do a number of deadlifts and have fun while at it.

19. More than one squat variations

There are several different squat variations that you can do based on your goals and experience.

20 Builds Stamina

Deadlifting is one type of exercise that challenges a person to go beyond their comfort zone. Apart from strengthening your core, you will also get lessons on stamina and discipline.


benefits of deadlifts

It is obvious that deadlifts are very beneficial to both men and women. However, apart from these 20 benefits of deadlifting, there are many more reasons why you should create your own deadlifting routine.

The good thing about it is that you can do it anytime and without supervision. Start doing your ten repetitions today and take advantage of these benefits!

If you enjoyed this article then you might like 20 Reasons To Squat. Also remember to follow me on Facebook to receive more workout and health tips.

1 2 3

Free Printable Workouts

Shows You How to Build Muscle and Get Six Pack Abs Fast! (Bonus Training Logs Included)