If you are just starting in the gym, you may be wondering what exercises to do and how to do them? The following is a great starting point for a back and bicep workout.
Begin with Romanian deadlifts which is a great compound movement. Be sure to keep a slight bend to the knees and stop the bar path at shin level before rising on each rep.
Starting weight should be heavy enough that you struggle on the last 2-3 reps. You can have someone spot you for these last reps or cheat a little bit to bring your muscles to fatigue.
Chest day is a staple in any well-rounded training program. Whether you’re in the gym working on your bench press PR or training at home with minimal equipment, there are plenty of ways to build a strong, well-defined chest. In this post, we’ll cover bench press tips for the gym and alternative exercises for those training at home.
Mastering the Bench Press
The bench press is a fundamental chest-building exercise that targets the pectorals, triceps, and shoulders. To get the most out of your bench session, follow these tips:
1. Set Up for Success
• Grip Width: A shoulder-width or slightly wider grip maximizes pec activation while reducing strain on the shoulders.
• Feet Placement: Keep your feet flat on the ground to create a stable base and generate leg drive.
• Scapular Retraction: Pull your shoulder blades back and down to protect your shoulders and improve pressing power.
2. Execute Proper Form
• Lower the Bar with Control: Bring the bar down to your mid-chest in a slow, controlled motion.
• Elbow Positioning: Keep elbows at 45 degrees to prevent excessive strain on the shoulders.
• Drive Through Your Feet: Use leg drive to generate more power on the press.
3. Use Progressive Overload
• Gradually increase weight or reps over time to stimulate muscle growth.
• Incorporate paused reps or tempo training (e.g., 3-second negatives) to challenge your muscles.
No Gym? No Problem! Chest Training at Home
If you don’t have access to a gym, you can still build an impressive chest with bodyweight and minimal equipment exercises.
1. Push-Ups (The Classic Chest Builder)
Push-ups are a versatile bodyweight alternative that can be modified for any fitness level:
• Standard Push-Ups: Works the entire chest.
• Wide-Grip Push-Ups: Targets the outer chest for a wider look.
• Diamond Push-Ups: Emphasizes the triceps and inner chest.
• Decline Push-Ups: Elevate your feet to hit the upper chest (similar to an incline bench press).
2. Dips (Using Chairs or Parallel Bars)
• Chest dips emphasize lower chest development and require a leaned-forward position to shift the focus from the triceps to the pecs.
• If you don’t have dip bars, use two sturdy chairs for a modified version.
3. Resistance Band Presses & Flys
• Use resistance bands to mimic bench pressing and fly movements.
• Anchor a band to a door, railing, or sturdy object and perform chest presses or flys for a deep stretch and contraction.
4. Floor Press with Dumbbells or Kettlebells
• If you have dumbbells or kettlebells, lie on the floor and perform floor presses to target the chest while protecting the shoulders.
The Proper Way to Deadlift: A Step-by-Step Guide for Strength and Safety
The deadlift is one of the most effective exercises for building total-body strength, particularly in the posterior chain (glutes, hamstrings, and lower back). However, poor form can lead to injury. In this guide, we’ll break down the proper deadlift technique and include AI-generated images to help you master the lift safely.
Why Deadlifts Matter
Deadlifts improve:
✅ Strength – Targets multiple muscle groups, making it a compound movement.
✅ Posture – Strengthens the core and lower back, reducing the risk of injury.
Since I last posted? A lot has happened since April 2023. The world seems to be returning to a more normal point, although there are plenty who disagree. In late 2022 I decided to go back to school to earn my PhD. Between school and working full time, I haven’t had much time for anything else these days. I did start a facebook group for those who have Veds who wants to take back their health. I also opened myself up to fitness clients and took on 2 this year. I’d like to get back into blogging and hoping this post creates the spark to do so. Let me know in the comments what you’d like to see/read. Want more diet info? Workout tips? General life guidance!! Let me know!
First I want to apologize for going so long between posts. I know not too many people read this but it seems my frozen turkey debacle was a big hit on thanksgiving. My find of putting the turkey in a cooler while it thaws was a gem and it worked perfectly. I wish I had saved my pictures of our Thanksgiving meal but I did hang on to the homemade apple pie we had!
Needless to say the pie did not last long. Eventually I hope to add it to the recipes section on here. I feel those are lacking in quantity and quality.
Now, on to leg workouts. Today I will post a handful of pictures that explain pretty well how to perform these exercises. As always, you should aim to do 3-4 sets with 8-12 reps. Going heavy on leg day is a good idea because they are such a large muscle group. They can be hard to build muscle in so by going heavy you are really creating work for your body.
Sumo Deadlifts
Sumo Deadlifts are great because they work the quads, hamstring, glutes and your back. Deadlifts in general are a compound exercise that should be in everyone’s arsenal.
Deadlifts
As you can see in the picture, deadlifts work more than just the legs. If you have never done deadlifts before, be sure to start light and watch some videos on proper form. This is one exercise where if performed incorrectly, you can really do some damage.
This image shows many other exercises that all should be incorporated into your workout. The front and back squat should be required. They really target the quads and will give nice development to them. Leg press is another great way to fatigue the quads. Again, if you’ve never done these, go light for the first few times. If you can complete 12 reps for 3-4 sets then it’s time to up the weight. Leg extensions and leg curls are a good superset to really fatigue the muscles as well. Try to do 15 reps if you do these towards the end of your workout. You can also pyramid any of these sets. Start light and go 15, 12, 10, 8, 6, 4, 2, 1, 1, 2, 4, 6, 8, 10, 12, 15. It’s guaranteed you’ll have trouble walking the next day!
One group people neglect is the calf muscle. If your gym has sitting or standing calf machine please add these in to your workout.
Another thing people don’t do is vary the angle of the calf muscle. Just keeping your feet pointed forward only targets the main muscle, the gastrocnemius. Pointing your toes inward and outward will develop the Soleus and Plantaris.
Please whatever you do, just don’t let this happen to you. Friends don’t let friends not lift legs:
Do gym sessions have you stuck in a rut? If you find yourself more drawn to washing out the bathtub, mowing the lawn, or continuously waiting until next Monday to start getting your fitness on track, it’s time for a change.
1 / Refresh Your Playlist
There’s absolutely no denying it, music plays a pivotal role in workout motivation. Not only has self-selected music been shown to increase performance during explosive exercise, but one study from Ohio State suggests that listening to music while exercising might improve verbal fluency and overall mental performance1. Tune in to benefit both your body and brain.
Most people come to a halt as soon as the music stops, so a fully charged Mp3 player is essential. Branch out from the basics and make sure your motivation holds strong by continually refreshing your playlist. Seek new music that keeps your energy up. Aim for songs that meet the recommended 120-140 beats per minute (BPM)—the pace that roughly corresponds to the average person’s heart rate during a workout routine.
If you’ve been listening to the same songs for a while, change them before they lose their “pump-you-up” appeal. Find some fresh new music to get you excited to hit the gym again.
2 / Watch Any Motivational Personal Trainer
Imitation is the sincerest form of flattery. While you might not be able to afford a personal trainer, turning to the Internet for some pre-workout fitspiration is a great way to pump up your motivation level.
The advent of YouTube lets you easily locate just about any sort of video that inspires you—whether that is an instructional how-to, a compilation of ‘mirin-worthy photos, or a demo by a strong, powerful trainer you admire. Watch one or two videos before you hit the gym and, chances are, you’ll give a much better effort.
3 / Try A Pre-Workout Supplement
The next must-do if you want to keep from falling off the workout bandwagon is to try out a pre-workout supplement. If you have never used a pre-workout product before, you don’t know what you’re missing. If you’ve been using the same one for years, it’s time for a refresher. The supplement industry constantly changes, and companies come out with new and improved versions and formulas of existing products.
Whether you’re after more power, more energy to combat fatigue, or improved mental focus and concentration, you can find a pre-workout tailored to your specific needs.
4 / Set Specific Workout Goals
While it’s great to work toward that six-pack, or post photos of giant biceps on your vision board, short-term goals are paramount to your success. When you only focus on that long-term objective far off in the distance, it becomes much easier to skip a session or have one too many cheat meals. Take some time before you start each workout session and choose one or two specific things you want to accomplish during that workout. This way, your workout has greater meaning, and you have a real reason to hit the gym.
What’s also great about this technique is that after each workout is completed, and you successfully accomplish the goal you set out to do, you’ll experience a huge boost to your self-efficacy. You increase your belief that you can dominate any workout you set out to achieve.
5 / Try One New Exercise Variation Per Workout
Finally, change things up if you want to see significant improvements to your drive and desire. Try adding in one new exercise variation per workout. New exercises keep you interested. We all seek variety in our routine and, if it’s not being met, we’re likely to skip a session. One slight change is often all you need to create the variety your mind craves. There is no need for extensive planning. A change could be as easy as using a different grip placement on the bench press or using a wider stance for your full-depth squat sets.
An additional benefit to using this technique: it prevents you from hitting that dreaded plateau. Having ongoing change added to your workout program is going to be vital to ensuring your workout success.
Fitness Facts: RUNNING:
🔹Running is a great form of cardio & can provide many benefits when combined with a regular strength training routine.
🔹Frequent running can boost the immune system, decrease stress, lower anxiety & depression, lower blood pressure, increase metabolism, & bring more circulation to the brain.
🔹Running a mile can burn between 100-400 calories, depending on the length of time, the weight, & activity level of the runner.
🔹Outdoor running generally burns more calories than on the treadmill, due to the forward propulsion that is needed on ground. Air & wind resistance also plays a part outdoors.
🔹There are 2 primary benefits of treadmill running: once the pace is set, the runner has to keep up with the machine, while outdoors the pace can pick up or slow down periodically. The other largest benefit is the decreased pressure on the joints.
🔹Moderate impact on joints can be a good thing! Running in moderation decreases the risk of bone related diseases like osteoporosis and arthritis.
🔹Because the body hits the ground with 2-3x it’s body weight during running, the most predominate site of injury for runners is the knees. To prevent injury make sure to wear appropriate shoes, stretch before & after the run, stay hydrated & nourished, and focus on proper form.
🔹Basic form tips: Torso should be straight up, not leaning forward. Relax the shoulders away from the ears. Lead with the hips (Don’t let the hips lean back- especially on an incline). Keep the knees low (Don’t let them come up too high toward the torso- this will minimize the impact on the knees when the feet land). Arms should move forward & back- don’t let them cross the midline of the body.
IgnoringLimits 