Build a Bigger Butt With These Two Moves

Build a Bigger Butt With These Two Moves

The butt (or glutes if we’re being scientific) is a muscle that both men and women alike want to work on. In many polls, this muscle group ranks at the top (or close to the top) as the most attractive muscle groups in men and women alike. Not only does having a muscular butt look good, but it’s also one of the most important muscle groups that contribute to improved athletic performance. So how does one begin to build a bigger, more muscular posterior? We’re glad you asked! In today’s post, we’re going to look at 2 exercises (and some variations) that will build and tone your glutes. Lunges Lunges are one of the best workouts you can do for overall glute growth due to the great range of motion the movement provides. The glutes are also the primary muscle used to perform lunges so this workout will target them directly compared to other workouts. Additionally, there are several variations on the lunge that you can use to target growth in the glutes. Examples of alternate lunge variations are: Walking Lunges Bulgarian Split Squats Weighted Lunges Walking lunges are a great starting to point to get used to the movement. Simply start standing with your feet together, take a long step with your right foot, kneel down till your left foot is barely above the ground, and use your glutes to push your body back up to standing position. Repeat the same movement with your left foot and continue the cycle for 10 steps. You’ll typically want to perform these in 3-4 sets of 10. To increase the difficulty, hold...
Top 5 Mistakes Rookie Weightlifters Make That Slow Their Progress

Top 5 Mistakes Rookie Weightlifters Make That Slow Their Progress

As our society puts more of an emphasis on health and wellness, more people than ever are getting gym memberships or buying equipment to work out in a home gym. This overall awareness of working toward a stronger and healthier lifestyle is great but a lot of people, especially beginners, make some mistakes that are slowing down their progress. Today we’ll look at 5 things rookie weightlifters don’t do, and why you should be doing them. They Don’t Ask Questions The number one problem facing individuals who are new to the health and fitness scene is a lack of knowledge. You could read an article a day and watch 20 hours of YouTube videos a week and never exhaust the amount of information available about weightlifting, dieting, and every other category of health and fitness. If you’re trying to get started in this lifestyle, the best thing you can do is educate yourself. Ask questions of the people around you who have been at it for years and do your own online research. Don’t go in thinking you already have all the answers. They Don’t Set Goals Many new weightlifters go into their gym without a clear goal in mind. They may generally want to “be stronger” or “look better”, but what does that actually look like? If you’ve ever tried to get anything done you probably know that without a clear goal in mind, it is quite difficult to know when you’ve succeeded, and weightlifting is no different. Before you start, set a goal, and once you’ve achieved that one, set a new one. They Don’t Track Progress...

Advantages of Bulking and Cutting

Something you’ll hear every year at about this time is “Summer is coming up, time for me to start cutting”. Many people swear by the bulk up for winter and cut back the extra fat for the summer strategy in order to maximize their results. Today we’re going to look at what is involved in a bulking/cutting strategy and find out if it’s the plan for you! In a bulking and cutting plan, the goal is to shred any extra fat you may have so as to increase muscle tone for the summer months. The reason for this is usually that the summer temperatures allow people to more easily show off all the work they’ve been doing at the gym and in the kitchen. After summer is over, however, it’s time to bulk up. That means eating more calories and upping the carb intake so as to maximize muscle growth. Bulking vs. Cutting Workout Routine Regardless of whether it’s bulking season or cutting season, your workout routine will mostly stay the same. You’ll want to spend 3-5 days a week either at a commercial gym or your own in-home gym burning as many calories as possible and exhausting your muscles so they can grow stronger. The one difference is that during cutting season you will want to increase the time you spend on cardio workouts. High-intensity workouts that get your heart rate up tend to burn fat faster than other workouts so these are perfect for your cutting routine. Bulking vs. Cutting Diet The biggest difference in bulking vs. cutting is your diet. If you’re cutting, you will want...
3 Great Workouts for a Muscular Chest

3 Great Workouts for a Muscular Chest

It’s hard to argue that having a well-defined, muscular chest makes any guy look better. With the new year approaching, you might be resolving to hit the gym and look for a way to develop your chest into that of a Greek god. Getting a chiseled chest isn’t easy, and a lot of people try and fail every year. Here are 3 great workouts that if you stick to them, will help you get that big muscular chest you’ve always dreamed of! Bench Press I’m sorry if you hate bench presses, but there really is no better workout for adding size to your chest than bench pressing. This workout, if done with the right form, will work your core, lower, mid-, and upper chest, and will also work your front delts. Focus on using the right form and not only will you work more muscle groups, you’ll also be able to push more weight. Dig your shoulders back into the bench, arch your back, and plant your toes firmly on the ground. A lot of people try to bench by bringing the bar down towards their upper chest, and then pushing up for the lockout from there. What you really want to do is bring the bar out towards your lower chest, flex your lats while pulling the bar down to your lower pectorals, and then pushing up into your lockout from there. Performing the bench press in this way will provide you a lot more power so you can break through those stubborn plateaus and really build strength and size. Pin Press Another great workout for adding strength...
Home Gyms vs. Commercial Gyms

Home Gyms vs. Commercial Gyms

So, you’re thinking about getting into a workout routine, you’re getting motivated to pump some iron and get that dream body you’ve always wanted. Working out has a lot of benefits both for your body and mind. The only problem is you’re not quite sure which route you should go. Should you get a membership at a local commercial gym, or just buy some equipment and start your own in-home gym? If you’re struggling with this dilemma you are not alone. A lot of people all around the country have a hard time deciding which option is right for them. Much of the decision comes from what best suits your schedule and lifestyle, but there are some things you should know about both options before you make the commitment. Why Choose a Commercial Gym? When deciding between a commercial or an in-home gym, access is often a big deciding factor. With a commercial gym, you pay your monthly fee and all of the equipment you need is readily available to you. You don’t need to go out and purchase the weights and machines yourself. Commercial gyms also generally offer personal training sessions (although you have to pay extra for it) and these sessions can help you reach your goals faster than if you were to work out alone at home. Another benefit that commercial gyms offer is that there are few distractions to actually getting your workout in. For people who have a difficult time with getting sidetracked or staying motivated, working out at home can be a frustrating experience. You have all the right intentions of getting a...
Why You Should Incorporate Weight Lifting into Your Workout Routine

Why You Should Incorporate Weight Lifting into Your Workout Routine

Exercising on a regular basis has many benefits: improved heart health, stronger muscles, more energy, and a general feeling of better health. There are all kinds of different ways to work out your body including cardio training, bodyweight workouts, and weight lifting. Many people are nervous about the idea of training with weights because of the danger of injury. However, weight lifting provides many advantages that other types of exercise can’t, and there are precautions that can be taken to avoid injury during weight lifting. Here are 3 big reasons you should incorporate weight lifting into your exercise routine. Weight Lifting Super-Charges Your Metabolism Compound weight lifting exercises such bench presses, deadlifts, power cleans, and barbell squats use a massive amount of muscles to accomplish. Compound exercises are also referred to as full-body workouts because they require assistance from your core, back, legs, and sometimes even your chest and shoulders. Naturally, when you use more muscles, you will expend more energy and burn more calories. Compound workouts also help boost your metabolism and burn fat for several hours after your workout is over. Weight Lifting Increases Your Overall Strength While cardio workouts are definitely beneficial and bodyweight exercise is great for toning your muscle, no workout is better for building strength than heavy weight training. Have you ever been in the gym performing a workout, and while the weight doesn’t feel overly heavy, you feel pain in your joints? This is caused because your muscles may be able to handle the weight you’re lifting, but your tendons aren’t quite at the same level of strength as your muscles are....