Dream Body Six Pack

What Is The CardioVascular (CV) System?

Feb 222013

If you’ve ever been to a gym or thought about starting to exercise you’ll have heard about cardio or CV training, which usually means running on a treadmill, cycling or some type of aerobic work. But few people have any idea that CV stands for cardiovascular and those that do aren’t really sure what it means. Below I’ll explain more about this, what it actually is, how it works and how it will benefit you whether your goal is getting a six pack, losing weight or just increasing your fitness. What Does CardioVascular (CV) Mean? When someone in a gym says they’re going to do some CV or cardio, what they mean is they are going to train their cardiovascular system, which in this context means to work their heart, lungs and circulatory system. Basically this is any type of exercise that is focussed on increasing the heart and breathing [...]

How Many Exercises To Do For Each Body Part

Feb 132013

How many exercises to do for each body part depends on several factors including, how many repetitions you’re doing, how many sets, the type of training and your individual goal. Too many exercises and you might not be getting the full benefit from each one or be in the gym too long, too few exercises and only certain parts of the muscle might be getting worked. Your goal affects how many exercises you do and there are some athletes who, at certain phases in their training schedule, will do just one repetition of just one exercise per body part with the most weight that they can lift. This is intended to develop strength. The theory is, if you’re lifting the maximum weight you can manage you won’t be able to do a second rep, even with another exercise, because that muscle is now fatigued and won’t surpass or even match [...]

How To Do A Reverse Triceps Extension

Feb 012013

The reverse triceps extension exercise can work the whole muscle, focusing on the back of the upper arm more than the lateral. But do it wrong and you could be getting your shoulders involved and decreasing the range of movement which will badly affect the results you get. The triceps muscle (otherwise known as the triceps brachii) is mainly responsible for extending the arm. It originates at the shoulder blade (scapula) and inserts at the tip of the ulna, which is one of the bones in the forearm. The reverse triceps extension is done using a cable machine and because of the position your arms for this exercise, it works the muscle in the mid-range. For this reason it is best done later on in your triceps workout after shortest and longest position exercises. Also, because the hands are reversed (palms up) the effort is concentrated on the centre one [...]

The Effects Of Testosterone On Exercise

Jan 242013

Although you might have heard of testosterone before, you might not be aware of the role it plays on exercise and muscle building. Like other hormones you can remain oblivious to its effects, or with a little information you can naturally manipulate it to your advantage and improve your results in and out of the gym. What Is Testosterone Testosterone is a naturally occurring hormone in the body, particularly in men but also in women, which is primarily responsible for muscle growth and bone density. In sufficient amounts it contributes to male characteristics such as a deeper voice and facial hair. Men produce testosterone in their testes while in women it comes just from adrenal glands, which is why, in the absence of unadvisable supplements, they will always have it at lower levels. Without exercise and a good diet, testosterone levels naturally begin to drop around the age of 40 [...]

How To Do A Triceps Kickback

Jan 192013

Whether you do the triceps kickback exercise with a dumbbell or cable machine, it can be a great way to work the muscle, if you do it right. But too often it is done with poor technique which does more to exercise the rear deltoids, when it should obviously be the triceps in their most shortened position that’s the focus. The triceps muscle (otherwise known as the triceps brachii) is mainly responsible for extending the arm. It originates at the shoulder blade (scapula) and inserts at the tip of the ulna, which is one of the bones in the forearm. Due to the position your arm should be in while doing a triceps kickback the muscle will be at its shortest, which means it’s having to work a lot harder with the same weight in a more neutral position. The most common way this exercise is done incorrectly is that [...]

How To Do A Triceps Extension

Jan 132013

Although the triceps extension is a common exercise, there a some key points which are often neglected. Without them the triceps extension is still a beneficial exercise, but with specific technique it becomes excellent for working the full length of the triceps muscle. The triceps muscle (otherwise known as the triceps brachii) is mainly responsible for extending the arm. It originates at the shoulder blade (scapula) and inserts at the tip of the ulna, which is one of the bones in the forearm. The triceps extension is an excellent exercise to start your triceps workout with because when done correctly it works the muscle at its longest position, and can be done alongside or super-setted with triceps kickbacks which works the muscle at its shortest position. It can be done with a dumbbell but to help maintain better tension it’s best to use a cable machine. How To Do A [...]

Workout Routine To Build Muscle Fast

Jan 082013

If you want a workout routine to build muscle fast, you need to be lifting heavy weights for plenty of reps and making the most of eccentric contractions to achieve the right amount of time under tension. The problem with this is that maximising time under tension (TUT) while lifting heavy weights is a bit of a contradiction, which is why it’s usually one or the other. With this Super 5’s workout routine however, you can lift 10 or more reps of your 5 rep max and easily hit the correct range of TUT, which will not only boost your strength and power but also build muscle fast! Doing 4 sets of 8-10 reps is a great workout routine to get you started, and it can be useful even for advanced lifters, but your muscles will quickly adapt which means no more growth. There are endless ways to shake things [...]

How To Lose Weight And Get A Six Pack Action Plan

Dec 312012

If your goal is to get a six pack it will take more than just doing a few sit-ups, you’ll need to lose body fat, improve your diet and stick to a regular exercise program. This all needs to be done together from the start. If not, you’ll probably find that the results won’t be what you’re hoping for and you could lose motivation, or give up altogether. To get a six pack it takes work, but it’s a lot easier to do if everything is planned and prepared ahead of time. Keep reading to find out what to do to get started and succeed. Having a goal to lose weight and get a six pack is great but now you need to make it personal to you and as specific as possible. For example, a six pack means a body fat percentage of around 10%, so finding out how [...]

How Does Muscle Work

Oct 202012

If you have no real idea of how muscle works, then you can’t really know if what you’re spending a lot of time and effort doing in the gym is the best way to train, or if it’s having any effect at all. Before explaining how muscles work it’s useful to know that not all muscle is the same. There are actually three different types – Cardiac, Smooth and Skeletal. Cardiac muscle, also known as myocardium, is found only in the heart. It needs oxygen to contract, without which it will die almost immediately, and we have no voluntary control over it. Smooth muscle surrounds the digestive, reproductive and urinary tracts and blood vessels. When it contracts it causes a constriction, which is a decrease in diameter; when it relaxes it allows dilation, an increase in diameter. Skeletal muscle, which is the muscle that is of interest to anyone who [...]

How To Do An Oblique Crunch

Oct 172012

There are many ways to do an oblique crunch, but one of the most common also provides many ways to reduce its effectiveness – or just plain cheat. With just a few simple tips however, you can turn the oblique crunch into an excellent exercise to add to your repertoire. The oblique crunch mainly works the internal and external oblique muscles, but this variation also involves working the six pack (rectus abdominis). The main purpose of the obliques is rotation of the upper body, with the left internal oblique working with the external oblique and vice versa. Oblique Crunch Technique 1. Lay on your back with your knees bent so that your feet are flat on the floor. Starting with the left (external) obliques, put your left hand up to your head in a salute position and your right hand on your left obliques. This helps you to feel the [...]

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