Forced repetitions, rest-pause sets and supersets are all effective ways to increase your training intensity when building muscle. Perhaps one of the most efficient ways to target your training more toward mass gain, however, is including drop sets in your routine.
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When exercising, your body uses two main sources of fuel -- carbohydrates and fats. Carbs come from the carbs you eat, which travel around your blood as glucose, as well as carbs stored in your liver and muscles, known as glycogen.
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When you're short of time, you may not have the luxury of being able to perform weight training and cardio separately. If you still want a workout that hits both your cardiovascular system and makes you stronger, though, what you can do is insert short bursts of cardio into your rests between weightlifting sets.
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Discover how to create an effective Nautilus weight training program, including beginner-friendly routines and total-body workouts. Learn the principles behind Nautilus training and start your fitness journey today.
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Poor posture is a very common condition. Posture issues are generally caused by muscular imbalances, in which a muscle is either too tight or too weak Poor posture can manifest into many different conditions; the most common is back pain.
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Traditional cardiovascular exercises like running and swimming might be the first things people think of when it comes to weight-loss training, but don't make your way to the treadmill just yet.
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Front and lateral raises are both shoulder isolation exercises, usually performed with dumbbells or on a cable machine.
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The deadlift is a compound move that works many muscle groups, including your hamstrings, core, glutes, lower back, upper back, mid-back and forearms. Because the deadlift works so many muscles, there is a temptation to keep loading weight on the bar as you progress.
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Building muscle requires you to train with intensity, lift progressively heavier weights, and eat a diet rich in protein and calories. While everyone is able to gain muscle naturally, people will differ in the rate they gain muscle.
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When looking to get into better shape, many people use weight as a measure of progress. Measurements such as body mass index -- or BMI -- which test your height to weight measurement, aren't an accurate progress gauge, according to Dr. Rexford Ahima, medical professor at the University of Pennsylvania.
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Weight training is a pastime more often associated with people in their teens and 20s, and many older people may opt for lighter, lower-impact activities such as walking and swimming for their exercise choices.
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The scapula, or shoulder blade, connects your upper arm to your collarbone. The scapula and the muscles surrounding it play an important role in the movement of your upper arm and shoulder.
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If you're looking for a lean midsection, ab exercises might be on your agenda. However, ab exercises don't directly burn belly fat and if you're carrying excess fat, you won't get that lean six-pack no matter how many ab exercises you do, notes Steve Holman, editor of "Iron Man Magazine."
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Push-ups are a great exercise for building muscle, strength and endurance in your chest, shoulders, triceps and core muscles. However, regular push-ups can cause a certain amount of discomfort. If this is the case, then you may find push-up bars to be an excellent investment for helping you to do pain free push-ups.
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Skipping breakfast and hitting the road or treadmill instead could be one of the best things you do for your fat-loss progress.
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When it comes to body-weight exercises, they don't come much tougher than the wide-grip pullup. Even if you're a competent chin-up master, you'll find the wide-grip much more taxing. This can be a good thing, though, as switching to a wider hand spacing recruits different muscles and gives your training new purpose.
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Powerlifting is a strength sport based around three main lifts -- the squat, bench press and dead lift. In a powerlifting competition, you will have three attempts at each lift. Your heaviest weight for each is added together to give you a total and the winner is the person one who has the heaviest total.
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Whether you're running with a backpack because you want to make your runs a little more challenging or because want a change from regular running, doing so can be an effective way to get fitter and stronger. As a high-calorie burning form of cardio, running can help you get in shape.
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If you're trying to put on muscle, you might be afraid to go more than a few hours without downing a high-protein meal or snack. You might believe that by not doing so, you risk slowing your metabolism, resulting in gaining fat and losing muscle.
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While many people believe that going for long, steady tempo runs is a good way to lose fat and get ripped, this type of cardiovascular exercise is not the best choice for fat loss, as it only gives results for a short period of time and can burn muscle, according to strength coach Charles Poliquin.
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