Train your Serratus Muscles for a Finished Midsection Look

When working the midsection trainers usually thinks of abdominal training first. While abs are extremely important and are responsible for the "six pack" look, the serratus muscles should not be overlooked. They are a key components of a finished and professional looking midsection. If you are not familiar with the serratus muscles they are the long thin muscles on both sides of the abdominals. When fully developed they give the midsection a sleek yet powerful look. There are two excellent exercises you can do to work your serratus muscles: Dumbbell pullovers and rope pulldowns.

Dumbbell Pullovers:
You perform dumbbell pullovers with your upper back on the bench perpendicular to the bench with your feet on the floor. Hold the dumbbell with your arms slightly bent above your head and extend back with the dumbbell until you feel a good stretch with your lats and serratus. Slowly raise the dumbbell until it is again directly over your head while concentrating on flexing the serratus muscle during all phases of the rep. Do 3 sets of 8 - 12 reps.

Rope Pulldowns:
Use the triceps rope for this exercise. Grasp the rope in both hands and kneel down about two feet from where the rope would be if it was hanging straight down. Bend over as if you were doing a crunch. Next, bring the rope down in the pullover position with your arms directly overhead. To complete the rep return the rope to a stretched position at the top or beginning of the movement. Concentrate on contracting your abs and serratus throughout the movement for maximum benefit. This is not a power exercise so you should choose a weight that you can perform 3 sets of 20 - 25 reps. Do this routine immediately after abs and you will quickly see the results.

Dumbbell Romanian Deadlifts - Compound Glute Exercise

Almost every bodybuilder male and female wants attractive glutes. People really notice this muscle group in addition to it being a tremendous indicator of the condition you are in. Squats, leg curls, leg presses, and lunges are all staples of leg and glute exercises. They all work great but sometimes a new exercise with a slightly different feel or angle is necessary to ad the final touches to a solid routine. The Dumbbell Romanian deadlift is one such exercise. Try it and you will not only immediately feel it's effects but you will visually notice the results in a short time as well.

Performing the Exercise
You start this exercise by standing erect and holding the dumbbells in front of your thighs with an overhand grip. Your feet should be positioned shoulder width apart and your knees should be slightly bent. With your back naturally arched and abs tight lean forward from the hips and push them back until your torso is parallel to the floor. Avoid rounding your back. Keep your arms straight and slide the weights down your thighs until you can no longer stretch your hamstrings. Remember to maintain the arch in your back the entire time. At the bottom of the movement flex your hams and glutes then lift your torso while pushing your hips forward to return to the starting position.

Do 3 - 4 working sets for 8 - 12 reps per set. Do this exercise after squats and before the rest of your leg and glute workout as it is extremely taxing and requires a high level of energy to perform the movement effectively.

Don't Neglect Your Abs This Holiday Season

Every year around the holiday season, everyone seems to pack on a few extra pounds at parties and dinners. I am no exception to this. Remember that once the holiday festivities end, you'll need to log in some more time at the gym to burn off those extra pounds. This may prove a bit more difficult to accomplish during the cold winter months when getting around may be more difficult due to poor weather conditions which may translate into decreased physical activity. So keep this in mind before you overindulge yourself, and that midsection you worked so hard for in the warm summer months is covered by a layer of fat.

We've all witnessed the intense gym regular who sports well developed, showy body parts such as arms and chest, but has a sub-par and neglected midsection. When you look at them, it is almost impossible not to focus on their abs. They just seem to attract all the attention. Isn't it amazing how one area of the body can have such an overwhelming impact on a physique? I'll be the first to admit that ab work isn't always fun, but it is definitely a necessity. In addition to the obvious visual benefits, ab work is a integral part of the core training regiment, which is beneficial to your entire body.

Another example of how a poor midsection can ruin someone's look is evident in the massive, big-bellied bodybuilders of today. What does the audience notice when they walk out on stage? Their midsection of course. Their individual body parts may be extremely impressive and well-developed, but if their midsection is large and bloated it becomes a focal point. This ultimately draws all the attention away from the rest of their physique.

On the other hand, we've all seen the thin, lean type with minimal muscular development who has a well-defined or ripped 6-pack. People recognize that. Needless to say, this person looks like they are in tremendous shape. This is especially true in comparison to the aforementioned bodybuilder who is lacking in the stomach area. This way of thinking goes all the way back to ancient times where the stone statues from the Greek and Roman eras all had a well developed and an eye-catching midsection. The visual impact of great abs was definitely not lost to these sculptors from 20+ centuries ago!

It really doesn't take that much to give your abs a good, solid workout at the gym. 5 to 10 minutes a day, 6 to 8 total sets, and 200 to 300 repetitions should do the trick. Many regulars even work their abs first as a warm-up prior to their heavy lifting. Steady, consistent ab work coupled with a healthy diet high in protein, and a low to moderate intake of carbohydrates and fat will give you the six-pack you crave. You will then be able to enjoy those looks of envy from your peers at the gym.

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Featured Exercise - One Arm Dumbbell Rows

The one arm dumbbell row is a great exercise for both isolation and mass. You can use a very heavy weight with this exercise which really focuses on building the lats and middle back. Start this exercise by positioning yourself parallel to a flat bench. Place one knee on the bench and grab the dumbbell with the hand furthest away from the bench. Use the other hand for the necessary support on the bench. Arch you back and lift the dumbbell slowly all the way up until your back reaches a full muscle contraction. Your arm should then be flexed and in the upright position close to your side and against your chest. Try and hold the dumbbell at the top of the movement for one count for a peak contraction. Lower the weight slowly and under control so the muscle is working to its fullest capacity on the way down. Repeat for 8 - 12 reps and 3 - 4 sets. To complete the set switch the weight to your other arm and remember to also change the side of the bench you are on as well as the knee on the bench.

Consider using a strap or grip for the dumbbell as your forearms most likely will fatigue more quickly than your back. If done properly you will really notice an improvement in your lat sweep as well as more carved out detail in your middle back.

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Keeping a Journal of Your Workouts

Keep a daily journal of your workouts. Include the exercises you perform as well as sets, reps, and how you feel throughout the workout. There is no better way to analyze your routine and keep tabs of your progress and sticking points.

When I started lifting I kept an extremely detailed journal of my workouts (sets and reps), diet (caloric, protein, carb and fat intake), and body weight and measurements. I was so excited to see almost weekly progress in my strength and size. This more than anything gave me the incentive to push myself above and beyond what I thought I could do. This was because I KNEW, and had actual physical proof of my progress. I learned that there was a direct correlation between the hard work I put in at the gym and my new found growth. I also learned to vary my routine when I analyzed my results and I saw that I was doing the same exercises for too long of a time period. I also had documented proof as to what worked and what did not when I tried a new exercise or varied an old one.

Keeping a weight training journal may sound a bit tedious to you but I am convinced that there is no better way for keeping close tabs on the entire bodybuilding lifestyle if you are a serious trainer.

Maintain Your Cardio Activity During the Winter Months

People generally tend to cut back on their cardio training during the cold winter months and lean towards increased inactivity. This may be due to the weather making it a more difficult task to get to the gym, excessive holiday partying, or the poor outdoor conditions making it too difficult to perform your regular outdoor cardio routine. These are all reasonable explanations but it is no reason to cut back on one of the most important aspects of your training regiment.

Bring your cardio indoors and work the treadmill, elliptical, exercise bike, or rower. You can make it more fun and interesting by setting distance and time goals for yourself. Staying in shape and strong will also help boost your immune system and ward off those nasty winter illnesses.

Exercise of the Week: Seated Cable Rows

Cable rows are a great exercise to work your lats and middle back. Form is of the utmost importance when doing this exercise as your lower back can be easily injured if proper technique is not followed.

You can use either a bar, rope or a V handle. I prefer the latter. Position yourself on the cable row machine and grasp the handle with both hands. Keep your knees slightly bent and you back arched. Bend forward and when you are at peak extension slowly pull the handle into your upper stomach area and hold it there for a one count. This will ensure peak back muscle contraction. Ease the weight back to the starting position slowly so you are working the muscle on the return portion of the rep as well. Warm up thoroughly and use a weight that you have to fight to get 8 - 10 hard fought reps. 3 - 4 sets if done properly should leave your back muscles pumped and exhausted.

Unique Fitness Featured Exercise: Barbell Row

This exercise is one of the best lat building and back thickening exercises you can do. It's difficult to breath while your doing this exercise since your bent over the entire time. But if done properly this strenuous exercise is well worth the effort. You'll notice a thicker and wider back almost immediately if you make this exercise part of your back routine.

Here's how it's done: Step on a platform or bench with your grip on the bar slightly wider than shoulder width. Bend over, arch your back and pull the weight up slowly to your chest (not stomach). Lower the weight slowly to the starting position and repeat. Perform 3 - 4 sets with a moderately heavy weight for 8 - 12 reps.

Remember do not lower your chest to meet the bar and do not bounce the bar off of your chest. This constitutes cheating and not only will you not build muscle you'll also leave yourself susceptible to a lower back injury.

Perform Dumbbell Concentration Curls for a Super Biceps Peak

The concentration curls give your biceps that well-rounded peak look bodybuilders strive for. It has been a staple exercise and used by bodybuilders since the golden age of bodybuilding in the 1970's. There are many videos and images of Arnold Schwarzenegger and his contemporaries performing this exercise. It is a favorite because of the isolation factor and the subsequent great pump you can achieve if this exercise is performed properly. Perform this exercise after your heavier biceps movements like standing barbell or seated dumbbell curls. The concentration curl will isolate each bicep muscle ensuring that the biceps are responsible for all of the work.

How to Perform The Concentration Curl: Sit on the end of a flat bench with your legs apart and lean forward slightly. Pick the dumbbell up in one hand with your palm facing upward and place your elbow on the inside of your thigh letting the dumbbell hang down. Slowly curl the weight up while keeping your elbow steady and locked in place against the inside of your thigh. As you are performing the curl twist your wrist to the outside to work the muscle more completely. Squeeze your biceps at the top of the movement then slowly return to the starting position and repeat. Remember the downward part of the movement is as important as the lifting portion to completely fatigue the muscle.

Lunges are a Great Exercise for Overall Leg Shape and Development

Next to squats, lunges are the next best thing for your butt and thighs. Lunges are also a compound movement like squats. So when you do them you get more of a complete anaerobic workout for your entire body. There are a few different ways to perform lunges. There are static lunges which you do while holding dumbbells at your side or a barbell across your back and lunge forward alternating legs. You would start with your feet together and then step forward into the lunge, then back to starting position (front lunges). Another popular way to perform this exercise would be to do reverse lunges. You would also start with feet together and then you step back (instead of forward) one leg at a time into a lunge position and then back to starting position.

A third way is to do moving lunges. You would perform these outdoors or in a gym that has ample room. With this version you would keep moving forward with the lunge and not go back to the static position. This is a more advanced version of the exercise since you would keep constant tension on your glutes, quads and hams for a deep burn.

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Know When You're Ready to Enter Your First Bodybuilding Contest

Question and Answer with Harvey Reich, Natural Masters Illinois Bodybuilding Champion.

Question: I am preparing to enter a contest. I trained very hard and I cut my weight from 245 lbs. to 185 lbs. I have a very large torso and short limbs which made my arms and legs look big and well developed when I was heavier. Since I have lost this weight most if not all of recently gained my muscle mass is gone, particularly in my arms which has made me very depressed. What should I do?
Todd C. Buffalo, NY

Answer: Hello Todd. If you had that much weight to lose then there was never much underlying muscle in the first place, which tells me that you were not developed enough to enter a contest. If you lost this weight in a short amount of time (which it sounds like you did) it is no wonder that you have lost muscle mass.

Your body uses the muscles as nourishment to feed itself when drastic weight cutting occurs, which is what seems to have happened to you. The proper way to get "ripped" for a contest (once you DO have enough muscle mass) is to adjust your carbohydrate and fat intake so you gradually lose the weight, optimally 1 – 2 lbs. a week. Leave enough time before a contest to begin your diet, usually around 16 – 20 weeks out so you can reach your target contest weight in this manner. You’ll be very pleased with the results.

Working Through Imbalances in Your Physique

I've received many questions about physique symmetry and balance over the years similar to the one below. My response has basically been the same. Do not compensate for an imbalance with one-sided exercises as you are leaving yourself susceptible to injury. Perform each exercise using the strictest of form and the imbalance will work itself out over time.

Question and Answers with Harvey Reich - Illinois Bodybuilding Champion:

Question: I’ve been working out for six months now and my left arm still seems to be bigger and stronger than the right. What is the most efficient way to correct this?
Fredo F. Mt. Vernon, IL

Answer: Hi Steve. I’d be willing to bet that you are left handed. Whatever inclination we are is naturally used more and would be more developed and stronger. If you keep working out on a consistent basis with good solid, balanced form this will eventually work itself out with your right arm catching up resulting in a more balanced eye pleasing physique.

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Change Your Routine Routinely for Maximum Gains

Here's another great question from a bodybuilder who is frustrated and working to break through a plateau. Remember the key to maximizing your progress is for your muscles NOT be used to the same old routine. You must change your routine around constantly so your muscles are being worked in a different way for maximum stimulation.

Hello Mr. Illinois: I'm a mid-level competitive bodybuilder who loves blasting my chest. Recently gains in my bench presses have really slowed down resulting in decreased muscularity and strength. I'm still working hard at the same routine that has produced results in the past. But I seem to have hit a plateau or even regressed a bit. What should I do?
Steve F. Burlington, WI

Answer: Hi Steve. The key to your problem is in the "same routine" part of your question. You're doing the same old thing that your muscles are used to. So how can you expect to make gains? What you need to do is to shake up your routine and shock your muscles into growth. There are numerous ways to do this. Super sets, giant sets, micro-loading, or just plain weight and set variations should all do the trick. Remember your muscles continually need new stimulus to grow.

For starters try using a different weight and rep combination for your bench presses. Then progress to working new chest exercises into your workout You'll be surprised as to how well your muscles will respond to the change. Good Luck.

Obtaining a Peak in Your Biceps

I often get questions from bodybuilders regarding training techniques. Here is one of the better questions I've received regarding biceps training.

Question: I work my biceps constantly. They are getting bigger but I can't seem to get that peak on them that I see on other bodybuilders. What do you suggest I do?
Eric B.
Peoria, IL



Hi Eric. Unfortunately, a large part of a great bicep peak is the way your muscle is shaped at birth. In other words, it's part of your genetic makeup. However, you can improve if you regularly perform several peak contraction movements like concentration curls and Preacher or Scott curls. Remember to squeeze or flex your biceps at the top of the movement. Try that for your next few biceps workouts and over a few month's time you should notice an improvement.

Set Realistic Fitness Goals for Yourself

When setting fitness goals don't aim to high and set yourself up for disappointment. Try setting smaller obtainable goals. This will accomplish two things: 1) The satisfaction of completing the goal will give you the desire to raise the bar and keep on going. 2) A minor setback won't play on your mind as much and will enable you to get back on track much more quickly. This also holds true for workouts and even specific lifts.

For example, if your goal is to increase your bench press by 50 lbs. don't try and do it all in one shot. Set many 5 and 10 lb. goals and work to obtain those one at a time. When you are successful with each smaller goal it will give you the satisfaction of success and the inspiration to continue with the program and reach the long range goal. If you focus only on the long range goal you may disappoint yourself even though you are making progress.

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Watch your Diet this Holiday Season

The holiday season is upon us and that means holiday parties and feasts galore. You should always enjoy yourself but be extra conscious regarding your caloric intake. With all the office and family and friend get-togethers there will be ample opportunity to add extra calories to your diet which means that you should be prudent whenever possible. You don't want to gain unnecessary pounds to negate all that hard work you've put in at the gym. And with all of the parties make sure that you still get rest and get to the gym as often as possible to counteract any of your divulgences.

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The Importance of Stretching Prior to Working Out

Stretching is of the utmost importance for all athletes regardless of fitness level or experience. I’ve seen too many instances where experienced bodybuilders and weight trainers end up tearing or severely pulling a muscle only because they did not take the few minutes to stretch and warm the body up properly prior to intense exercise. I, myself have had to learn the hard way on more than one occasion. It simply is not worth it to risk injury and be on the shelf for weeks at a time to save a few minutes at the gym. So don't be over anxious to dive into the heavy sets. Stretching also has many other benefits including elongating the muscle and making the muscle more pliable which is always a benefit for weight trainers, especially bodybuilders.

Remember, take the time to stretch and really get the blood flowing through your muscles before you start exercising. You’ll take a huge step towards injury prevention. Don’t forget to stretch you muscles during your workout in between sets. You’ll feel the benefit throughout your entire workout.

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Nothing Beats the Look of a Powerful Back

I've always admired bodybuilders and powerlifters who sport a powerful looking well-developed back. You know the type - the tapered V look that looks like there isn't enough room to hold that amount of muscle. All of the top bodybuilding champions like Arnold, Sergio Olivia, Ronnie Coleman, and the current Mr. Olympia Jay Cutler had the best backs of their respective eras. When these champs wrote about their back routines they always seem to be proud of the amount of work and effort it took to build this impressive body part. They usually performed at least 4- 5 different exercises to ensure that they hit all areas of their back. Although some of these aforementioned bodybuilders who were from "golden age" seemed to always train to much I have to agree with the number or exercises they performed on a regular basis for back.

In order to fully train the back properly one must address the upper, middle, and lower back almost as separate body parts. Here is one of my back routines and the associated part of the back it works.

1) Pull-ups: 4 sets of 10 - 15 reps and works the upper back and lats.
2) Seated Cable Rows: 4 sets of 8 - 12 reps and works the middle back.
3) Barbell Rows: 4 sets of 8 - 12 reps. Works lats and middle to lower back.
4) Hyper Extensions: 2 sets of 30 rep. Works the lower back.

As you can see the total of 14 sets works the entire back and will give you that powerful well-muscled back that all bodybuilders strive for. Try this routine for about four weeks and I'm certain that you will be pleased with the results.

Check out the video below and you can see back exercises performed with PowerBlock adjustable dumbbells.

View video for PowerBlock Ab & Back Exercises.

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Discover What Motivational Factors Work For You

I've been lifting now for 35 years and there has been one consistent factor throughout that time and that is motivation. Motivation gets you going when you're feeling a bit lazy and don't want to go to the gym. Motivation gets you that one extra hard fought rep to make you grow. Motivation gives you the drive to be the very best you can be. All of the top bodybuilders have always used it to their advantage to get to the top of their profession.

Personally, I started out very weak and underweight and my motivation was to build muscle so I wasn't that 97 lb. weakling in the Charles Atlas comic book cartoon. As I got older my motivation changed from building up to trimming down and ridding myself of extra fat. During my workout I pictured myself with my stomach protruding and that thought alone drove me to push myself harder. The point is that I used a factor in my life that lit a fire under me to push myself beyond what I normally would do. The same should hold true for everyone. Think about it and choose something that will push you to excel. It may be an ex boyfriend or girlfriend or an irritating boss. Or maybe you want to look great in your swimsuit on the beach. Whatever your motivation is store it in your brain and bring it out when you're lifting to push yourself beyond where you would normally go.


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Advantages of Training with Dumbbells

Some bodybuilders have gravitated to the weight training machines since they burst onto the gym scene in earnest in the 1970s. The machines are all well and good and they can add variations of exercises to your routine, but they do restrict your natural movement due to their design.

I've always liked training with free weights and especially dumbbells. Dumbbells give you freedom of movement and also work your core with certain exercises as well. You can also alternate between arms for a variation of the exercise which is not possible with machines. Once you've mastered the balance part for exercises like dumbbell presses and flyes you'll be able to better focus on the muscle group you're working due to the isolation nature of the movement. This in turn will lead to greater gains in strength and mass.

Here are some excellent dumbbell exercises for arms with PowerBlock adjustable dumbbells.

View video for PowerBlock Arm Exercises.

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Ingredients for a Great Chest Workout

Today I will be working my favorite body part, chest. To me nothing makes you feel more virile and powerful than the pump you feel after working chest. I start out with bench presses 4 - 5 sets including one warm-up set. When bench pressing focus on using your chest muscles to push the weight. Bring the bar down slowly then explode upwards once the bar touches your chest. Never bounce the weight or arch your back as cheating does not increase your muscle mass or strength and you will also leave yourself at risk for shoulder and back injury.

The next chest exercise is one of my favorites, inclines presses. No muscle burn feels better to me then the deep muscle ache you feel during a hard worked set of inclines. A well developed upper chest gives you that powerful table-top look that people really admire. I usually perform 3 - 4 sets of 8 - 12 hard fought reps. That does the trick for me. If you do these correctly you should have a difficult time even lifting the bar after the last set.

I complete my chest workout with either dumbbell flyes or cable crossovers. When performing dumbbell flyes your motion should be similar to that of you hugging a tree. But be careful and don't extend to far down at the bottom of the movement as you leave yourself vulnerable to shoulder injury. Same with cable crossovers, use a moderate weight and flex your pecs at the peak of the movement. Don't overload the weight as you will also expose yourself to injury.

When your done working with the weights spend a few minutes flexing your pecs in front of a mirror to really bring out the cuts and striations with this isometric exercise.

Legs Take the Longest to Get Back Into Flow After Layoff

Well my comeback just completed two workout cycles. By that I mean I completed workouts for each body part two times. Without question legs seem to be the most difficult to get back into a good rhythm. For this second leg workout I did barbell squats first for three sets of 135x12, 185x12, and 205x15. Not bad for the second workout but my conditioning or lack thereof showed during this exercise. My rest time in between sets was probably twice as long as when I am in shape and my fatigue level was very high. I never quite recovered my wind which hindered my effectiveness for the rest of the workout. I finished the workout with calves - raises on the leg press and standing calf raises. I was able to get a fair calf burn but not a great pump which I again attribute to my conditioning. I will be hitting the cardio harder so my focus and energies can be with the task at hand and not fatigue.

Are Barbell Squats The Right Exercise For You?

Ever since circus strongmen and the early superstar bodybuilders like John Grimek and Steve Reeves were winning the Mr. Universe contest the question to perform barbell squats has been a hotly debated topic. In the 1970's, top bodybuilders like Ken Waller and Arnold would swear by the squat, while fitness guru's like Vince Gironda would not even have squat racks in their gym! His argument was that the barbell squat would overdevelop the glutes and would be a detriment to the symmetrical bodybuilder. Others, like Arnold and France Columbu squatted religiously, and they attributed there overall muscular balance and strength to the squat. So which point of view is correct? I don't want to ride the fence but in my humble opinion both are!

There really isn't a better exercise you can do for overall body balance, mass and conditioning that the squat. When I perform squats as part of my leg routine I can almost feel my strength and conditioning increase as I am doing them. I also feel that I have endless energy and stamina for the rest of my workouts, and every exercise seems that much easier to do. Barbell squatting is that good for conditioning! However my body type tends to gravitate more towards the ectomorph side (thinner and a hard gainer), so putting on too much mass was never an issue for me.

If your body type is more of an endomorph (larger and heavier) you may not ever need to put on more mass on your body, especially in the glute area. Although lighter weight and high repetition squats would still be of benefit to you for shaping and conditioning, heavy squats probably would not be the first and best choice of leg exercise, unless you're a powerlifter.

In summary there is not a better over all exercise you can do than the barbell squat. It is an individual choice as to determine if the aesthetic results are to your liking.

Balance is the Key to an Eye Pleasing Physique

You've probably noticed this too but I've walked into the gym way too many times over the years only to see some of my buddies the "regular gym rats" who perform only a select few exercises and call it a day. They only exercise the "showy" muscles with disregard for the rest of the body. A fine example of this are the "cantaloupe smugglers". You know those guys, the ones who only work their pecs and biceps and look like they are carrying four large melons under their shirt. They probably think that they look strong or muscular. But with little muscular development elsewhere they in fact look horribly disproportionate and even silly. If you look closer at these guys they probably have spindly under-developed legs and look ludicrous in a shorts or a bathing suit. Another good example are guys who work everything but their abs. They may have a great back, chest, arms, legs etc. but if your stomach is not sporting some semblance of a six-pack you're not going to look in shape.

The whole idea here is proportion. I've been to many bodybuilding contests and the overall winner more often than not is not the biggest, strongest person in the contest with flashing oversized body parts. It's the guy or gal who is proportionally or evenly developed and has the fewest weaknesses. This type of physique will catch your eye at the pool or beach as being much more impressive than the cantaloupe smuggler type. Remember a chain is only as strong as its weakest link and this especially holds true for the human body.

It may not be fun to blast your legs with squats or do endless calf raises and sit-ups. But if you do work out the entire body in proportion there is no doubt in the end you'll be more than pleased with the results.

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The Cardiovascular and Psychological Benefits of Walking

First let me start out with the statement or fact that I believe that there is no better low impact aerobic exercise then walking. Walking is tremendous activity for every level age group and fitness level. It helps control weight, conditions the heart and strengthens the bones and you can easily make it as easy or as difficult as you like to suit your physical fitness needs. For example, I started walking at a leisurely pace when I began training again after an extended layoff just to get my motor running. I also did heavy or fast walking five times a week when I was in intense training for competition. Needless to say I was very pleased with the end result both times. Walking helped me "ramp up" or segues into more serious training and it was a great cardio top-off after a long day of lifting and dieting. I can't say that I enjoyed any fitness activity more than arming myself with my ipod and dog and marching away in a cool, soothing night throughout the neighborhood.

I have also find out that even though during my intense training periods where I really pushed my walking pace to 9 - 10 minute miles I was able to relax my mind and "think" about plans and activities that I would not be able to do while performing any other intense fitness activity such as free weight or machine circuit training. It seems that the rhythmic cadence of walking really freed up my mind to perform my most creative thinking of the day!

Walking should never be boring. The great thing about walking is that any two workouts never have to be the same. You can change the pace, environment, time of day... you get the point. With the limitless amount of change to keep you fresh you should never grow tired of it! You can also ramp up the intensity by adding hand, ankle, or wrist weights or even a weighted vest.

My Favorite Giant Set Routine for Biceps and Triceps

One of my favorite giant set routines…

Out of any body part or muscle group I really love doing giant sets when I am training arms. You recover much quicker between sets as the biceps and triceps are relatively small muscles and you can really increase the intensity for a maximum pump once you get the hang of it. Here’s one of my favorite routines which has minor variations to avoid monotony and stagnation. Use weights or resistance which you can perform the following repetitions:

* Standing Barbell Biceps Curls: 8 – 10 reps
* Triceps Pushdowns: 8 - 12 reps
* Seated Dumbbell Curls: 6 - 10 reps
* Skull Crushers (lying triceps eye raises): 8 – 12 reps
* Preacher Curls: 8 – 12 reps
* One Arm Triceps Extensions: 8 -12 reps.

As you see I alternate bi's and tri's I perform four circuits of this for a total of 24 sets (12 for biceps and 12 for triceps) in around 30 minutes! I love it because of the intensity you can obtain along with the short workout time! However I usually do this about 1 out of every 3 - 4 times I do arms so the routine remains fresh which translates to higher intensity and more muscle growth. There you have it, the benefits of giant sets. They can really give you a lift when your arm workout routine needs a boost.

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Benefits of Giant Sets as Part of Your Bodybuilding Routine

Most of you experienced weight trainers have heard of giant sets, the circuit training equivalent for bodybuilding. You perform one set and directly go to the next with minimal rest (preferably for the same body part or group of muscles) and keep going until you complete about 5 – 7 sets and finish the circuit. Perform this circuit 3 - 4 times and you've completed the workout. This method of training has numerous benefits:

1. It helps you maintain a quick pace during your workout which is an aid to cardiovascular training.
2. It cuts down on your valuable time by allowing you to complete your workout faster.
3. Giant sets break up the monotony of your routine in a quick and efficient manner.
4. It helps you attack the targeted muscle group in a new and effective way.

However there are a few precautions to note when attempting to complete a giant set workout:

1. Use a moderate weight for each exercise as the quickened pace and going directly to the next set will fatigue your muscles more rapidly.
2. Stay focused as the increased intensity and muscle fatigue of performing sets quicker may open yourself up to injury.
3. Listen to your body. Your conditioning will let you know how much time to rest you need between sets.

I suggest resting 60 - 90 seconds between sets the first time you attempt giant sets and gradually reduce it to 30 – 45 seconds as your conditioning improves.

Next time I will outline in full detail one of my favorite giant set routines.

Please visit Unique Fitness Concepts where we cover many more fitness and bodybuilding topics.

Effort and Consistency are Keys to a Great Physique

People always ask me what is the secret to building a great physique. Then They ramble on about the number of hours they put in at the gym and how hard they work, but they still look the same day after day, week after week, and year after year. The answer is really quite simple: effort and consistency. There's a direct correlation between the time and effort you put in at the gym and the results. You can spend all the time you want working out, but if you're just going through the motions you will never see a noticeable improvement. However, if you are consistent in your effort, eat clean, and get your rest, you will reap the benefits from that lifestyle. Remember it's all up to you.

Keep a calendar and log of your workouts. The calendar will help you maintain your regular workout schedule and the log will give a much more detailed picture of your progress and sticking points over time. Tracking your workouts will always give you a clearer overall picture and will help you plan your future workouts accordingly.

Learn more about health and fitness at the Unique Fitness Concepts Newsletters Archive

Barbell Squats are Great for Strength and Conditioning

There really isn't a better exercise you can do for overall body balance, mass and conditioning that the barbell squat. When squats are performed as part of your leg routine you will feel your overall strength and conditioning increase almost immediately. You will also have more energy and stamina for the rest of your workouts and every exercise will seem that much easier to do.

If you've never squatted before start out with a light weight until your form is perfected. Proper form is imperative for barbell squats. If you do not have good form not only will you not work the muscles you're supposed to but you will leave yourself susceptible to serious injury as well. So go ahead and squat and reap the benefits of the best overall exercise there is!

You can visit Unique Fitness Concepts for more fitness tips!

Chicago Marathon Update

Runners are off to a fantastic pace thus far under world record time. Unseasonably cold temps have been contributing by keeping the runners fresh. Pace so fast that even a few of the pace setters have dropped off. Watch the Chicago Marathon Live

Aging and the Benefits of Bodybuilding (Weight Resistance Training )

Bodybuilding or weight resistance training is often viewed as a young person's sport, but that couldn't be further from the truth. People of all ages can and have benefited from lifting weights. Studies have concluded that even people in their 90's have become stronger and have increased bones density through weight resistance training. Many years ago the top bodybuilding champions were often in their early 20's and by the time they reached the "advanced" age of 40 they were considered over the hill. Today that is far from the norm. Recently, Ronnie Coleman won the Mr. Olympia bodybuilding championship when he was well over 40 years of age. The current Mr. Olympia Jay Cutler is 36 years old and is showing no signs of slowing down. There are also many current champions in their 60's and even 70's who look decades younger than their chronological age. These people have all reaped the physical and mental benefits of weight resistance training well into middle and old age.

So please reconsider when you're thinking that you are too old to start or continue a bodybuilding program as age is no longer a valid excuse. Of course get clearance from your doctor prior to the start of any exercise program and be reasonable regarding the amount of weight you lift. Also, don't become a "weekend warrior" weight lifter, you'll only increase your chances of injury. The body at any age, needs consistency in exercise to get the most out of it and reduce the chances of injury.

Set Micro Goals To Get Past Tough Sticking Points

A micro goal is any goal that you can complete in a short time and see immediate results. For example, when you're on the treadmill today you may want to set a goal of running (or walking) one minute longer or increasing the incline one more level. For lifting weights it may be completing one more repetition or slightly increasing the poundage for a one set. A micro goal can even be pushing yourself to complete your workout routine a few minutes faster and with greater intensity. Making these daily goals will keep you focused and in tune with your workouts and help make your long climb up that mountain easier. Conquer the small hills and the larger mountain will come into focus before you even realize it.

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Always Maintain Proper Form During Exercise

I can't emphasize how important proper form is. Proper form will enable you to get the absolute most out of each set and totally fatigue the intended muscle group. Improper form will often bring ancillary muscles into play decreasing the effectiveness of the exercise and wasting most of your effort. For example, have you ever seen a lifter with well developed pecs who bounces the weight off of their chest? Or a bodybuilder who uses mostly back during a squat with large well developed legs? Probably not on both accounts. Improper form often occurs when the lifter is more concerned with the actual weight they lift instead of form. These trainers are wasting their time by cheating their way through the exercises and the heavy weights they claim to lift are mostly false bravado. Good exercise habits begin early but are never to late to correct. If you feel that you have poor form you can correct it by performing the exercise in front of a mirror for self critique or have a seasoned lifter or personal trainer at the gym show you proper form.

If you want to speed up your workout at the gym to increase the cardiovascular benefit or you're in a time crunch then decrease the time in between sets. Never perform your exercises faster to save time. You'll only end up compromising your form and leave yourself susceptible to injury.

In Addition to Exercise Eating Properly Helps Get That Six Pack of "Ripped" Abs

Eating properly is essential in order to obtain lean muscular abdominal muscles. You should drink plenty of water throughout the day with your protein intake equaling about one gram per pound of body weight. Eat plenty of chicken and turkey which are excellent sources of lean meat and are high in protein. Fish, eggs, protein bars and shakes are also solid sources of protein as well. Your carbohydrate intake should include carbs that are high in starch such as rice, oatmeal, and cereals. Always avoid eating junk foods and foods that have a high fat content. To keep your metabolism functioning at increased levels to burn fat eat 5-6 small meals per day and healthy snacks in between. Adhering to this basic dietary plan will help you gain muscularity, lose fat, and with proper exercise result in a six pack of "ripped" abs.

For more information on exercise, diet and fitness visit Unique Fitness Concepts.

Perform Your Abdominal Repetitions Slowly

Have you also seen people appear to be in some sort of crazy ab race to perform as many reps as quickly as possible on the ab machines or on the sit-up boards at the gym? Unfortunately, I've been witness to this way too many times. Granted, you can probably complete more repetitions per set for abs than any other exercise, but that is not the point of ab training. The point of ab training or any other exercise for that matter is to get the most out of the exercise. And for abdominals it is to work the muscles in the most effective way possible, which is SLOWLY. It is not the number of repetitions you complete but the quality of the repetitions. You will get a much deeper burn and work the muscles more completely by slowing down your reps, concentrating, and tightening your midsection as you perform each rep. You will not be able to complete as many reps per set but the ones you do complete will work and exhaust the midsection more thoroughly.

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Seven Important Factors to Consider When Choosing A Gym

A good gym should always motivate you to come back. The atmosphere should be conducive to your personal goals and should meld with your personality. Keep these seven factors in mind when choosing your gym:

1) Location: Choose a gym nearby. Having a gym close will allow you to fit time in your schedule. Usually a location between your home and office is convenient.

2) Hours: Make sure the gym is open for hours that will work with your schedule.

3) Staff: The staff members should be friendly and helpful. They should be able to answer questions whenever you need.

4) Cleanliness: Towels should be available around the gym to wipe off the equipment. This will help avoid health problems.

5) Equipment: Make sure that the equipment will benefit you. Also check if there are enough machines for everyone to use. There is no use in waiting in a long line to workout.

6) Classes: Classes are a great way to get motivated. Look at the list of classes and see if there are any you would enjoy. Also decide whether or not these classes fit into your budget.

7) Fees: The cost of gyms can be very expensive. This could also be a deciding factor of whether or not to join. See if you pay each month or if you are committed for a year or more. Choose according to your needs.

Featured Exercise - Seated Triceps Extensions

The seated triceps extension is a tremendous refinement exercise when completing your triceps routine. This exercise will help carve out that "horseshoe" look in your triceps. Perform this exercise while seated and begin the exercise by holding the dumbbell directly above your head. You can use your other arm as a brace to help keep your elbow in place. Slowly lower the weight behind your head until you feel a full stretch in your triceps. Then lift the weight back up to the point where your arm is almost locked out. Do not completely lock out your arm as this will keep constant stress on the muscle and will make it work harder.

Check out Unique Fitness Concepts for more exercise routines and tips.

Featured Exercise - The Preacher Curl

The Preacher or Scott curl, named after bodybuilding great Larry Scott, is the ultimate isolation exercise for biceps. Remember when you perform this exercise that it is NOT a power exercise. Use moderate weights which enable you to perform 8 - 10 hard fought reps. Lower the weight slowly as you will build your biceps during that motion as well as when you lift the weight up. Remember, do not bounce the weight as this can result in serious injury. Concentrate throughout the exercise and maintain a constant steady motion. Avoid resting or stopping during the exercise to maximize the impact.

Check out Unique Fitness Concepts for more workout tips and articles.

Working Legs After a Layoff

Legs are often the most neglected area for bodybuilding today. Novice,intermediate and even some advanced lifters often spend a great deal of their time and energy on the "flashier" muscles like chest and arms while back and legs are ignored. This is a poor choice as strong, well-developed legs are the foundation for your physique. You'll gain in strength and mass much faster if you are working your legs especially with squats as the "king" of all exercises with its aerobic and overall mass benefits.

With all of the benefits of leg work in mind I went to the gym resigned to the fact of the self-inflicted torture I'll soon be facing by doing squats. As it turned out I only did two sets, 135 x 12 and 185 x 15 due to the cramping I had in my hamstrings. It's interesting how in a relatively short time how your body so quickly loses it's edge for working out and especially squatting. Well after the soreness wears off from this workout I look forward to the next round of squats and I'm anxious to see my progress in strength and endurance.

Assess Your Physique for Maximum Gains

Monitor your body's progress and overall development by looking at yourself in a full length mirror. This is the best way to assess your overall progress as well as your body's strengths and weaknesses. A mirror will be brutally honest with you and if you heed its advice you can determine which body parts need extra work and be on your way to better more eye pleasing proportioned physique. Also get a qualified opinion as well. A training partner or a gym colleague with a keen eye will probably be able to give you an objective assessment. Remember to put you feelings aside when being critiqued by others. They will not look at you with rose colored glasses.

Visit Unique Fitness Concepts for additional workout advice, routines as well as one of the largest selection of fitness equipment and accessories available today.

Remember to Cool Down after Exercise

After working out, it is important to take about ten to fifteen minutes to cool down. Stopping abruptly will not benefit your body. Keep moving after a long run or workout in order to redistribute the blood in your body. This allows your heart rate and your body to slow gradually. Be sure to include stretching in your cool down. Cooling down and stretching will help prevent stiffness in your body.

2009 Mr. Olympia Results and Summary - Jay Cutler Regains Title

Jay Cutler at age 36 looked huge, ripped, and conditioned, in his successful quest to regain the Mr. Olympia bodybuilding title. Dexter Jackson was a bit off and finished third in a major upset loss to Branch Warren who placed second. Jay was the first Mr. Olympia ever to regain his title after being defeated on the Olympia stage. Jay, a Las Vegas resident, was the clear crowd favorite who won 40% of the first place vote in an audience poll. The enthusiastic crowd who cheered Jay who garnered $200,000 for the victory, was pleased with the decision. Joe Weider, the master blaster, was also on stage to congratulate the winner.

The 2nd year of the now popular 202 Mr. Olympia also proved to be a great contest with Kevin English edging a tremendously shaped and conditioned David Henry, last year's victor, for the overall title. Crowd favorites Mark Dugdale and Richard "Flex" Lewis were in great shape and also finished in the money. I would have liked to see a bit more prize money for the 202 as this contest has really soared in popularity and the athletes were all in outstanding condition. Maybe even the have the winner and runner-up automatically placed in the Olympia top ten and compete for that title as well? I thought that English and Henry would have easily cracked the top ten. Bob Cicherillo as always did a tremendous job behind the mike as MC for the event. All in all this was a great event with the muscle quality as high as it's ever been.

Arm Workout Difficult in Comeback

Considering that the biceps and triceps are such small muscles, I had a feeling that fatigue would become an issue as I trained them for the first time in quite a while. I considered performing super sets but considering the difficulty of the routine even when I was in shape I quickly nixed the idea.

I started of with standing barbell curls for biceps. After two warm-up sets I quickly went into the first working set with 85 lbs for 12 reps. This is about 20 lbs. less than I usually use but considering the 4 month layoff that weight seemed about right. The weight actually felt a bit easier than I thought it would be but after 12 reps I started feeling fatigue creeping in. I completed three more sets with only five reps on the last set. I didn't fare much better with seated dumbbell curls as I fell to only four reps for the last set of these. I completed biceps training with three sets of concentration curls and a set of very tired biceps.

For me triceps fatigue usually sets in faster than biceps, so I know I wouldn't have much endurance for this first triceps workout. I did 12 sets total of press downs, long pulls, and one arm extensions. As I thought the tri's were tired and burning after only a few sets. I completed 12 sets total as I did want to get some endurance for future workouts. I finished the workout with four sets of seated forearm curls.

I knew I'd have some extremely sore arms for the next few days, but that is a good thing as I can memorize what parts of my arm muscles were sore and use that to aid in focus and concentration for future workouts.


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Eliminate Hand and Wrist Fatigue - Flexsolate Grip-Free Lifting Straps

Everyone has experienced hand and wrist fatigue while lifting. Especially when working back your hands or grip will weaken before your lats or other back muscles. There is a great new product which will practically eliminate hand and wrist fatigue and let you focus and work your back and other body parts effectively Flexsolate Lifting Straps.

Flexsolate Grip-Free Straps provide the perfect isolation for targeted muscles. They reduce the focus on the secondary muscles and allow for the natural movement during exercises that reduce stress on joints, tendons, and other areas prone to injury. You can really avoid that unnecessary strain on your wrists when you perform back, arm and shoulder exercises using dumbbells, barbells, smith machines or selectorized cable machines. Available in four sizes: XS, S, M, and L. We have these on special today at Unique Fitness Concepts for only $19.95.

Stay Alert When You Train

Keep Your Mind Alert When You Train. Prior to your workout it is imperative that you clear your mind from the day-to-day problems that can hinder your focus and concentration. Injuries often occur when you train and your mind is somewhere else. With intense concentration you’ll be able to focus and will yourself to new levels of improvement.

How should you Train? Fast Twitch or Slow Twitch Workouts

Generally speaking high reps work the fast twitch muscle fibers and are for definition and low reps work the slow twitch muscle fibers for mass. This is true as a general rule but to have a more complete and full physique you should be doing both high and low reps at some point during your weekly workout regiment. You can have a "light" or "heavy" day or you can finish out an exercise with some high rep burns. You'll feel the muscles more and you'll also be attacking both the fast and slow twitch fibers for a more complete workout which will result in an overall more eye-pleasing physique.

Visit Unique Fitness Concepts for more fitness tips, articles, and a wide product selection.

Featured Exercise - Standing Barbell Cur

Standing Barbell Curls have been an exercise standard since the beginning of bodybuilding and weight resistance training. If there is any muscle that is associated with strength and weight training it is the biceps. It is still a great basic exercise for building biceps mass. To start the exercise make sure that you are thoroughly warmed up to prevent tendon and muscle strain. Use a weight that you have to really push yourself to get 8 - 10 tough reps. Keep you elbows at your sides and slowly begin the curl by only moving your forearms. Do not swing the weight as this brings other muscles into play and diminishes the focus on your biceps.

At the peak of the movement do not throw the weight into your upper chest. Instead, pull the weight until your biceps are fully contracted with continuous tension on the muscle at all times. Slowly lower the weight keeping tension and the biceps flexed the entire way down. If you perform this exercise correctly you will fatigue the biceps quicker and you will certainly notice a marked improvement in your biceps mass and strength.

For more fitness tips and information check outUnique Fitness Concepts

September 15th Shoulders (Delts)

Well my first shoulder workout went pretty much as expected. I did seated front presses as my first exercise. I worked my way up to 135 x 8 and my shoulders were cashed after that. My endurance is never great when working shoulders and this time was no exception, especially since it was my first workout. I did side dumbbell raises, bent over dumbbell raises for rear delts, and dumbbell shrugs for traps. I prefer dumbbell shrugs over barbell shrugs due to the extended range of movement you get with the dumbbells. At this point my endurance should be increasing somewhat but I am still too sore to differentiate fatigue from soreness. Well tomorrow I'm looking forward to my favorite body part to work - arms (bi's and tri's) and I will be psyched up for that despite my lingering muscle fatigue.

September 14, 2009 First Back Workout

Your first back workout after a layoff is always a physical and psychological killer. I usually start off with pull-ups and this workout was no exception. Here's the psychological part I was referring to: If you're used to completing four sets of 12 - 15 reps and suddenly your rep count is drastically reduced it makes you realize very quickly how fast you've fallen in strength and endurance.

Well I gave it a shot and here are the results: Set #1 - 12 reps, set #2 - 10 reps, set #3 - 6 reps, and set #4 - 5 reps for a total of 36 repetitions for the four sets. Not bad, but you can see from the total there was a drop off of about 15 total reps over the four sets from my peak form. This exercise fatigues your arms and lats very quickly (especially so if you're not used to the exercise) and always has me reeling once completed. Next I did lat pulldowns in front with 120 lbs. for three sets followed by lat pulls, one arm rows, and hyper extensions. I did more than go through the motions, but I battled muscle fatigue and very short wind. The workout lasted 45 minutes and I kept reminding myself that it won't be that long until the day returns when I could fire out the reps and sets and feel like I am flying through the workout like a hot knife through butter. But right now that day seems far off...

Choosing a Training Partner

When choosing a training partner you should look for someone who has similar fitness goals to your own. Not identical but similar. It would be hard to integrate a partner's routine with your own if one partner has a goal of gaining mass while the other partner has a goal of losing weight. That being said, even if your goals slightly differ, by using what each you know best about training you can find a harmony and competitive atmosphere that would be beneficial to the both of you. Once you get used to each other's training habits you will both learn to work as a team and push yourselves further than you ever thought possible.

Check out our web site Unique Fitness Concepts for special deals on fitness equipment and accessories.

Day 3 of Bodybuilding Comeback

Well if I keep this rate up the only stage I can be on is the hot dog eating one. Had a bad headache today and didn't train with weights for the second consecutive day. But I did do some more cardio when I went running around the local high school track doing some interval training with my 6th grade daughter who is on the school cross country team. So at least I did something. But if my goal at this stage is to train 4 - 5 days a week with weights I need to pick it up, of forget about it.

High and Low Rep Workouts

The saying goes that high reps are for definition and low reps for mass. This is true as a general rule but to have a more complete and full physique you should be doing both high and low reps at some point during your weekly workout regiment. You can have a "light" or "heavy" day or you can finish out an exercise with some high rep burns. You'll feel the muscles more and you'll also be attacking both the fast and slow twitch fibers for a more complete workout.

Come visit us at Unique Fitness Concepts for loads of equipment specials and fitness information.

Day Number Two Of Bodybuilding Comeback

Didn't work out with weights today - not a good trend for day No. 2 but I did complete a 1/2 hour power walk for cardio - so all was not lost. With the cardio I'm hoping to jump start my metabolism and burn some of the unwanted fat off of my body, particularly in my midsection. I am fairly lucky that way as fat does not seem to accumulate anywhere else on my body. I'm also starting to adjust my eating habits by staying away from desserts and processed sugars. My goal is to soon be eating six lean meals a day. That is a must if I intend to regain my previous form. Here is a beginning or starting point picture of me. Not too bad as I did retain some mass after a four month layoff - but I'm definitely lacking in definition.

Day Number One Of Bodybuilding Comeback

My name is Harvey Reich and I'm currently 49 years old. I've been bodybuilding (on and off since age 30) for 35 years. The last time I devoted myself to the sport was 2005 when I last entered and won a contest, Natural Masters Illinois. I was 45 years old then. At that age I performed squats with 275 x 15 for multiple sets and I was also able to do pullups for 15 reps per set. I'm quite proud of those lifts. I still did supersets, giant sets, etc. and I was able to get into the best shape of my life culminating with the aforementioned title.  Subsequently, I started Unique Fitness Concepts (a fitness equipment supply company) and my energies have been fully devoted to the company. As a result my hard fought gains slowly faded with sporadic training over the past few years. I want to make a comeback and again win a masters title at age 50. This will be a daily journal of my quest to accomplish that goal.

DAY 1:  Worked chest today. I am coming off a shoulder injury which I occured while bench pressing back in May. I've rested since then (4 months) and today is the day! I started my chest workout with bench presses 135 x 12 (2), 155 x 12 (2) and 145 x 12. Shoulder felt pressure during the set but no pain. Hopefully it has healed. I was up to 225 x 8, but I must ease back into the routine so I don't re-injure my shoulder. Next I did three sets of dumbbell incline presses 60's x 10 (2) and 55's x 10.  I usually do barbell presses but the bench was well occupied and I didn't want to wait around or do another exercise instead. I finished chest off with dumbbell flyes 45's x 8 (3). My pecs were VERY fatigued early on but I pushed through ok. I finished with three sets of leg raises for abs, 60 reps total. At this stage I don't have great intensity but I think that will return in time with consistency of my workouts.

Assess Your Physique

Monitor your body's progress and overall development by looking at yourself in a full length mirror. This is the best way to assess your overall progress as well as your body's strengths and weaknesses. A mirror will be brutally honest with you and if you heed its advice you can determine which body parts need extra work and be on your way to better more eye pleasing proportioned physique.

We have 1000's of specialized fitness products at low prices available at our website Unique Fitness Concepts. Check out our fitness industry events calendar as well as our daily specials.

Stale Workout? Ramp Up Your Intensity Level

If you've noticed that you're spending hours each day in the gym and seeing little or no progress in your strength or physical appearance, then it is definitely time for a change. One of the first things you should look at is your intensity level at the gym. And what you will probably find out is that needs needs an adjustment. You can accomplish this by resting less in between sets, performing super and giant sets or by changing the exercises or the order in which you perform them. Do one or all of these suggestions and you'll be be pleasantly surprised at how quickly you can revitalize your workouts with a refreshed attitude. This positive energy will quickly translate into increased strength and faster gains.

Please visit our website Unique Fitness Concepts for 1000's of name brand fitness equipment products.

Working Out Should NOT Be Painful!

Working out should be a challenge, but it never should be painful. Being a little bit sore is normal, but if you are in pain after exercising, then you are probably doing something wrong. Here are a few things to remember if you are feeling pain.


* Make sure you are exercising at the proper level. Do not try to overdo yourself. Starting out slow will benefit you in the end

* Stretching before and after working out will reduce some pain that you may be feeling, and it will allow the muscles to relax.

* Give your body enough time before workout in order to rest. Working out the same muscles too often will wear them down. Try to work different muscles when you go, instead of working all the muscles all the time.

* Lastly, use proper form! There is no use in executing an exercise if you are not using an adequate form. Using improper form can cause added injuries to the body and more pain.

Keep Exercising During Stressful Times

As The Beatles George Harrison once sang: "...it's been a long and lonely winter." Well translate that to our current economic conditions and it definitely rings true. But that does not mean despite the recent economic hardships, that fitness should take a back seat. As a matter of fact staying fit should be at the very forefront of your daily routine. Regular, vigorous exercise and a healthy diet will keep your mind alert and your body functioning efficiently. Your immune system will benefit as a result and leave you much better prepared to face life's daily challenges.

Please visit us at Unique Fitness Concepts for more fitness tips, advise and current news plus equipment specials.

Perform Supersets to Rejuvenate Your Workouts

Supersets are a great way to bring life back to stale workouts. Here are four benefits to supersetting: They help you maintain a quick pace during your workout which has proven to be an excellent cardiovascular training method. They cut down on the time in the gym by allowing you to complete your workout faster. They effectively break up the monotony of your routine. They help you "shock" your muscles in a new and effective manner.

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Get Those Ripped Abs

It doesn't take that much to give your abs a good, solid workout. 5 - 10 minutes a day, 6 - 8 total sets, and 200 - 300 repetitions should do the trick. Many people work their abs first as a warm-up prior to their heavy lifting. though this is not advisable prior to heavy lifting such as squats or deadlifts. Steady, consistent ab work coupled with a healthy diet high in protein, and a low to moderate intake of carbs and fat will give you the six-pack you crave.

Today's Special. Get ripped abs with the Ab Lounge Sport. Unique Fitness Concepts has it on sale, regularly $119.00 now only $109.00. Save an additional 10% with Coupon: 10GBLOG Ab Lounge Sport

Perform Barbell Squats

Do Squats! Barbell squats may very well be the best overall weight exercise that you can do. In addition to the direct work you receive on your quads, hamstrings and glutes, squats also indirectly hit almost every muscle on you body including back, calves, traps, and even chest. I always find it much easier to perform other exercises when I am squatting intensely. In my opinion there is no exercise that is more difficult and beneficial!

Try Natural Pre-Workout Energy Boost

If you need an energy boost prior to your workout try a natural energy source like an apple or orange. Apples are the slower-burning energy fruit of the two, meaning the energy they provide will stay with you longer. Oranges get burned up quicker but pack higher levels of vitamin C. In the end both apples and oranges make for a perfect pre-workout carb source, but not post-workout.

Proper Dieting Technique

When dieting for a contest or just to rid yourself of extra pounds always lose the weight gradually. Any extreme diet will often end up burning muscle along with the fat and the results (the way you look) will not be what you had hoped for. The proper method is to gradually reduce calories over time with one increased carb day per week (to keep your metabolism up). At the gym perform cardio in the fat burning zone.

For more fitness information please check out our website Unique Fitness Concepts which features 1,000's of fitness equipment products as well as articles, events calendar, exercise tips, and message board.

Using The Proper Grip Is Crucial

The proper lifting grips are crucial in avoiding injury when performing exercises like deadlifts, shrugs, and back pulls. You need to focus exclusively on the lifting task at hand and not whether your grips will hold out during the set. Any slip can be disastrous. For a powerful secure grip try Versa Gripps Pro Series weight lifting grips. It's the grip used by many of the top pros. Unique Fitness Concepts has them on special, regularly $52.50 only $47.25 after 10% saving with Coupon: 10GBLOG Versa Grips Pro Grips

For more fitness information please check out our website Unique Fitness Concepts which features 1,000's of fitness equipment products as well as articles, events calendar, exercise tips, and message board.

Keys to Performing Back Squats Correctly

Three key factors to performing back squats correctly:

1) Place your feet approximately 6 inches wider than your hips to maintain a good solid base.
2) Locate an area in front of you that is slightly higher than your line of vision. Keep your eyes fixed on that spot throughout the set. It will help with your balance and stabilization.
3) Flex the lumbar muscles in your lower back. This will help you keep your back arched and your form tight.

Follow these basic rules and you will soon find your repetition groove which will help you focus on the lifting task on hand and not balance and form issues.

For more fitness information please check out our website Unique Fitness Concepts which features 1,000's of fitness equipment products as well as articles, events calendar, exercise tips, and message board.