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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.