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Killer Alpha Male Chest Workout

Everyone wants to develop a lean muscular physique. The quickest way to get there and stay there is via resistance training. My favorite style of resistance training is old school weight training accompanied by the sound of clanging plates with heavy loads on a barbell. Do you know who trained/trains like that? Arnold, Zane, Reeves, Coleman, and Cutler are a few of the guys with that training mentality. What do you think of their physical development? These men have mastered the Alpha Male Physique.

Though a well balanced physique is essential, nothing screams Alpha Male Physique like a HUGE MUSCULAR CHEST. Let’s look at Arnold… arguably the greatest chest of all time. How did he get there? He trained with intensity. He trained with power. He trained with a goal in mind. He trained with real deal heavy weight Home Gym. The result was a chest that made history. As far as I’m concerned, if it’s good enough for Arnold it’s good enough for all of us!

There are many maximum lift milestones along the way of building your ultimate alpha chest. Oftentimes 135 lbs, 225 lbs, 315 lbs, 405 lbs and even heavier weights are popular goals that we aspire to conquer at one point or another during our training careers. Others take more of a “pound for pound” approach to measure their success. Some people have the goal of benching their bodyweight, 1.5 times their body weight, or even twice their body weight. Most of the time when people talk about this, they are talking about their Flat Barbell Bench Press One Rep Max. This is a great exercise and a good way to establish quantitative goals; but, don’t forget the ultimate goal. The ultimate goal is a great chest… not just moving a certain load on the bar (unless you are a power lifter). The great chest you are going to create is a result of more than just the development that comes just from Flat Bench.

So how do you develop your most impressive chest?

You need to pack on lean mass and slash excess fat. Like the greats, you must move serious weight and focus on training all areas of the chest. Often people do just flat bench and forget about the variations to get well rounded results. To put on slabs of pectoral beef you must hit flat, incline and decline chest movements. Time and time again you will see chests that look like ski slopes. There are two reasons for this. The first reason is simply excess adipose tissue. Extra fat on the chest it tends to collect at the lower portion of the pec area. This creates the “slope effect.” To lose this one has to lose total body fat. The second contributor to the “slope effect” chest is that the mid and lower portion of the pecs are somewhat developed; however, the upper portion is severely underdeveloped. This is a result of doing just flat bench and neglecting incline movements.

You combat this and build your alpha chest by following a well designed chest training program that puts an appropriate emphasis on the upper chest, mid chest, and lower chest. One way to ensure this is to start one out of two or two out of three chest workouts with the emphasis on the upper portion of the chest. To place more emphasis on any particular muscle group simply start the workout with exercises that are specific to that area. Because you are fresh at the beginning of the workout the results for that area will often be greatest. I suppose by now you are looking for a killer Alpha Male Chest Workout? Well here you go!

Sample Workout

Month One

Incline Barbell Bench Press: 3x 15-20 reps

Decline Barbell Bench Press: 3×15-20 reps

Flat Barbell Bench Press: 3×15-20 reps

Feet on Bench Push-Ups: 2 sets of MAX reps (one minute rest between sets)

Month Two

Flat Barbell Bench Press: 4×10-15 reps

Incline Barbell Bench Press: 4×10-15 reps

Decline Barbell Bench Press: 4×10-15 reps

Hands on Bench Push-Ups: 3 sets of MAX reps (one minute rest between sets)

Month Three

Incline Barbell Bench Press: 5×5-10 reps

Flat Barbell Bench Press: 5×5-10 reps

Decline Barbell Bench Press: 5×5-10 reps

Regular Pushups: 4 sets of MAX reps (one minute rest between sets)

Now you know what to do. How do you go about getting it done? You need the proper equipment. There are many options out there; but, don’t be fooled by inferior products. Make sure to invest in a bench that can handle the weight you can do today and more importantly the weight you will be able to do tomorrow. Also chose a piece of equipment that offers versatility while maintaining the integrity of each position. Often companies cut corners and the functionality is sacrificed for increased versatility. When it comes to a piece of equipment that is both functional in all positions and versatile, which leads me to the most fit equipment for these kind of workouts.

More versatility exists because of the dual sided racking station posts. You can use them for holding the barbell elevated to shoulder height for squats. Or you can rack a loaded barbell at hip height for rows, or deadlifts from the opposite side of the bench. No matter how you look at it there are numerous options and no excuses when using this sturdy and versatile bench.

No more excuses! It’s time to make it happen and create your Alpha Chest.

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How To EASILY Make Your Penis Bigger In Just 6 Minutes (While You Take A Shower!)

You get up in the morning and you start your usual routine. Part of your usual routine includes taking a shower. Except now, you’re just simply adding in one extra step to that part of your routine. While you are taking a shower, you’re doing things that will make your penis bigger!

Sounds pretty freaking awesome, doesn’t it?

I mean, what man wouldn’t want to add length, girth, and more to his penis erection… while in the shower… WITHOUT using crappy tools… and WITHOUT having to take dangerous pills?

Well, this is absolutely possible. The key is to do this with 100% all natural penis enlargement.

Natural penis enlargement involves using nothing but your two hands and performing unique exercises on your endowment to enhance all aspects of your penis… naturally, consistently, and permanently.

Sounds good? Great!

I have for you below a beginner routine you can do the next time you take a shower. The routine is very easy and it should only take you six minutes to do.

Let’s get started…

Step One – Allow your penis to warm up. This is very simple. Since you are doing these routines while taking a nice hot shower, warming your penis up is already done… with the hot shower! Just let the water hit your manhood for about 2 minutes.

Even though warming up is very quick and easy, do not, I repeat, DO NOT underestimate the importance of warming your penis up prior to doing natural male enhancement.

Most men assume that since this type of enlargement is so easy and gentle, that warming up is not really necessary. Well, the fact of the matter is that yes, this method is gentle, however, it is EXTREMELY effective! If you don’t warm up or if you do the method too aggressively, side-effects are sure to happen.

Step Two – Do the initial lengthening exercise. To add length to your erection, with this step you’ll do the basic stretching exercise. These types of exercises mimic what DANGEROUS hanging weights do… but without the SCARY side-effects!

Alright, to do the basic lengthening exercise, simply make an O.K. sign with your right hand. With your three fingers facing upwards, place the circle of your O.K. sign right below the head of your penis. Gently pull on your penis without removing your hand for 2 seconds. Now let go. Repeat all steps with your left hand. Do 20 repetitions with each hand.

Step Three – Do the initial thickening exercise. What you’re doing here are the basic introduction Jelqing routines.

With doing this exercise, you’re going to keep your O.K. sign from the lengthening workout above. Except this time you are going to put the circle at the BASE of your penis.

Starting from the base of your penis, gently but firmly move your hand towards the head of your penis, and then release your grip right before reaching the head. Repeat with the opposite hand and then do 20 repetitions with both hands in a rhythmic motion.

Step Four – Finish off with 20 PC muscle contractions. The PC muscle is a small muscle between your anus and testicles. Have you ever tried to make your penis move without using your hands? That strange feeling muscle making that happen is your PC muscle.

Now, to do contractions, all you need to do is contract this muscle in a “pulsating” rhythm 20 times for 20 seconds. Rest for 20 seconds, and then repeat the set 3 times.

That’s it!

Just remember, with doing these exercises, you want to encourage growth… not force it. It’s important to stay CONSISTENT… but just don’t over do it.

The above is the basic exercise routine for beginners to get started with natural penis enlargement. By following those steps above, you can grow up to an extra inch within 4 months, plus see a noticeable thickness increase.

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Bodybuilding For Hardgainers – Never Be Called Skinny Again

Bodybuilding for hardgainers is like kayaking with a one-piece paddle, while those genetically gifted body-builders are going at it with a proper 2-piece paddle. What the hell does that mean? It means it’s more difficult, but it is possible if you do it right. This is because genetically your body is less prone to stacking on muscle.

Unfortunately, a lot of skinny guys use the term hard-gainer as an excuse and limitation to why they can’t gain weight. What you should do is just the opposite. Since bodybuilding for hardgainers is difficult but possible if done right, as a skinny guy, you should be motivated to work twice as hard and twice as smart to gain muscle.

This article will serve as a “bodybuilding for hardgainers” guide.

Why am I a good candidate to tell you about this stuff? Well, I am one of the guys who had to face this problem, and as hard as I tried I just could not gain muscle. I worked out so hard, and ate lots, but nothing seemed to work. I took supplements and everything only to watch the scale not move a single extra line when stepping on it. I hated being skinny and I just didn’t want to be that tiny guy anymore. I didn’t want to be the smallest one of my cousins and the smallest one of my friends, so I started bodybuilding for hard-gainers.

The first thing we need to do is eat a greater quantity and better quality of muscle building food than others. This includes more water, more good carbohydrates, more proteins, and more good oils and fats than other people consume.

The next thing we need is rest. Lots of good quality rest. Go to sleep early, and wake up early. Add on a couple of power naps if you want. Remember however, that just because you’re a “hardgainer” doesn’t mean you won’t get fat with this diet and rest. If you want this to be a ‘bodybuilding for hardgainers’ diet, then you need to add a great work out to it.

The ‘bodybuilding for hardgainers’ workout is one intense workout. Chose a nice 8-12 rep range and work out each muscle group once a week, unless you’re doing full body circuits, which are great too. Do at least 3-4 sets and make sure you go as heavy as you can without hurting yourself. In addition you should switch up your exercises, weights, set and rep range every 4-6 weeks to ensure you don’t plateau and for maximum muscle gains.

Bodybuilding for hardgainers is not impossible. It just requires a HARDER and SMARTER muscle building strategies. A large quantity and good quality diet plan, with plenty of rest and a great workout plan are the foundations for bodybuilding for hardgainers. Get the right attitude. Don’t make your being a “hard-gainer” an excuse. instead make it a reason to work harder and smarter.

I know it might be discouraging looking in the mirror and seeing no change, but trust me if you do all this, in the end it will be totally worth it when you’re bigger than the guys who make fun of your size now.

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Guide To Muscle Gain For Skinny Guys – Your Way Out Of Skinny-Ville

This article is a guide to “muscle gain for skinny guys”. Not too long ago, I was also a skinny guy unable to put on muscle however hard as I tried. i worked out harder than anybody else in the gym and stuffed my mouth with lots of junk food. Nothing worked, until I started following the strategies needed for “muscle gain for skinny guys”. This article will talk about what sort of mind-set you need to build muscle as a hard-gainer.

Muscle gain for skinny guys begins with a change in perspective. Our genetics hold us back from building muscle easily, but this can be over-ridden with a little bit of extra work and an intelligent life-style.

We are not one of those lucky guys who can do some silly exercises in the gym, gobble down some junk food and put on muscle. We have to eat right, work out right and sleep right.

Just because you are a hard-gainer does not mean that you should give up on gaining muscle. You should instead focus on how you can change your lifestyle to build muscle.

Muscle gain for skinny guys starts with what you put in your mouth. You have to make yourself a meal plan that focuses on both quality and quantity. Pump your body with the right type of carbohydrates, proteins, lipids, vitamins, minerals and with lots of water. Focus on what times you eat these meals at and ensure that you never get hungry. That’s a pretty decent rule of thumb.

Muscle gain for skinny guys continues with your work out. Pay close attention to the lengths of your work out and don’t overwork yourself, because you know how easily this can backfire and result in muscle loss rather than gain. Keep the intensity at a maximum in the gym and try to out-do yourself week after week.

Muscle gain for skinny guys ends in bed with a sound night’s sleep. Make sure you get sufficient rest because you grow in your sleep, not in the gym, or while you eat, so this is extremely important too.

Muscle gain for skinny guys is a whole new kettle of fish. Our entire lifestyle must change if we are to put on muscle fast. In the end however, it is completely worth it when you have a healthier, fitter, buffer and more ripped body, and all the girls want a piece of it, and the guys want to know how you got it.

Work hard towards getting your dream body, unless you want it to stay a dream.

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Alenka Bikar Workout For Nice Toned Thighs and Sexy Hips

Who is Alenka Bikar and What Is She Known For

Alenka Bikar is a Slovenian sprinter who ran the 200m in track and field from 1997 to 2005 and is currently retired. The reason she gets so much attention is because she is known for one of the sexiest butts of all women. Just go to Google and type in her name and you are sure to see tones of posts and articles about this lady’s rear end. But not only does what she does work for her butt, it also helps her have nice toned thighs and some sexy hips.

Alenka Bikar’s Secret for Nice Toned Thighs and Sexy Hips?

Well the secret is not really that much of a secret since everyone knows what she does, however few women realize that it helps with toning of the thighs and slimming of the hips. Alenkar is a track and field competitor and not long distance marathon running. She runs the 200m which requires her to sprint all out for an short period of time. These quick bursts of speed to move her body is what gives her a great butt and to die for legs. If you don’t think that the sprinting that she does is the cause of her nice thighs and hips just look at the majority of female sprinters. Almost all of them of not only in tip top shape but their legs, thighs and hips are nicely toned and well defined.

Why Sprinting for Toned Thighs and Hips Versus Jogging

For starters jogging doesn’t really work your gluteus maximus enough to cause a change, however when you sprint it puts more focus on making that muscle work harder as the glutes are one of the largest muscles in the body. With that being said it take more of an explosive type of movement to extremely contract it. Many people would suggest that squats will do the same thing however you are more likely to build mass instead of firming up. Sprinting will develop both your glutes and hamstring area and help build your thighs and hip so that everything is equally proportionate giving you a nice sexy appearance.

Fly Through the Air for Your Thighs and Hips to Look Great

When you sprint you first need to make sure that you are relaxing your shoulders and don’t follow the mistake that many others make by shrugging their shoulders up as they run. Another tip is to make sure that when you are sprinting you want to make sure that your feet barely touch the ground. If you look at some of the top sprinters you will notice that their feet seem to never really touch the ground. They will barely touch the ground with their forefoot before it is back in the air again, almost as if they were flying.

Sprinting Workout Like Alenka Bikar and other Female Sprinters

As with any high intensity workout you want to make sure you warm up, so before you begin this workout you should jog for about 100-150 meters then stop and walk back to the starting position. The next time you want to increase your speed to quicker pace and then walk back. Each time you get back to the starting position you will want to increase your level of intensity.

On the 4th go round you should start by jogging about 20 yards and when you hit the 20 yard mark you should go all out as fast as you can. This is what is known as a “running start” and will help prevent the chances of pulling any of your muscles. Walk back to the starting point at a nice brisk pace and do this 2-4 more times. Trust me this well have you with the nicest butt, slimmest hips, and best toned thighs you could ever imagine in no time at all.

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Dog Training Tips That Work Best For Smart Dogs

Just because some dogs are hard to train doesn’t mean that there is something wrong with them. Contrary to what most people believe, these dogs are not in any way stupid. In fact, these dogs might even possess quite a high level of intelligence – high enough to let them get what they want when they want it!

Aside from independence and dominance, there are some other traits that might get in the way of your dog training efforts. A dog with a high level of intelligence and determination may also be hard to train. Here are the reasons why:

Smart Dogs Are Hard To Train Intelligence, not stupidity, makes dog training quite a difficult task. Why? This is because most of the hard-to-train breeds are natural born hunters and fighters. They must rely heavily on their brain power in order to survive.

These dogs might be too intelligent for our own good. They can easily see through us – they know our moods and know just how far they can push us around. Intelligent dogs can easily manipulate things and even us owners to get just what they want. You can tell whether your dog is a genius if he or she displays these characteristics:

.Intelligent dogs find a lot of new ways to get into trouble

.They quickly find an exit even when presented with a see-through barrier such as a chain-link fence

.They have the ability to understand your words quickly

.They respond to your commands based on their evaluation of your moods

A Dogged Determination Can Also Hinder Your Dog Training Efforts

Determined dogs can be difficult to train especially when they have already set their hearts and minds on something. Once this happens, say goodbye to your dog training efforts for the meantime – you would find it quite difficult to divert your dog’s attention to the exercises anyway!

How would your know that you have a determined dog? Here are some signs that will tell you whether your dog has this trait:

.Your dog’s attention might be temporarily diverted by a special treat such as a toy or a cookie but once he or she is through with it, the dog will return to fulfilling his or her original goal. Whether it might be digging flower beds or anything that might be buried underground, munching on your sofa or chewing cords, you can count on your determined dog to get what it wants and have it his/her own way no matter how long it may take!

.Your dog shows a marked obsessive behavior and ignores physical correction.

Dog Training Techniques For These Types of Dogs

If your dog shows any of these traits, training can be difficult but not at all impossible to accomplish. You just need to know what attitudes and exercises work with them best. For example, in working with intelligent dogs, be sure to include a lot of variations in your dog training sessions. Also include activities that will stimulate your dog’s brain. You should devise new ways of hiding toys and following trails to encourage the animal to use much of his or her brain power and keep his/her interest in your dog training sessions.

For determined dogs, however, you should do just the opposite. These animals get the most from their dog training exercises if there are fewer variations and more repetitions of the same routines. Showing that you are having fun during your dog training sessions may likewise do determined dogs a lot of good!

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Female Body Types Explained: How to Go From Mesomorph to Hourglass

On your quest to get an hourglass figure, you may find that in spite of your hard work, you’re not getting the results you want. Annoying, isn’t it? Have you considered the effect your body type may be having on your progress? If not, you should. Your body type and shape can affect whether or not you’re getting the most out of your body transformation journey. And if you’re a mesomorph, correcting your habits may lead to drastic improvement in results.

Mesomorph women are well proportioned all over. Equipped with strong bones, broad hips and shoulders and thick thighs, mesomorph body types store fat evenly throughout their bodies. Mesomorph body types may already be blessed with curves, but some need a little help to get an hourglass figure.

As a mesomorph, your body is beautiful, thick and muscular. You’re blessed to have a well-defined upper body, and if you’re really lucky, a tight midsection. Athletic in appearance, you body responds best to weight training.

For fast, effective weight loss and strength training, you should try powerful HIIT (high intensity interval training) exercises such as kettlebells, or at-home fitness programs like INSANITY or P90X. Strength-building programs like these transform your metabolism into a fat incinerator and build lean, toned muscle that makes you look strong yet feminine.

If you’re not blessed with a juicy butt, you’ll have to do exercises specifically tailored to help you build up your gluteal muscles. Hip thrusts and butt bridges using moderate to heavy weight loads that increase regularly are the two best exercises for helping you build a bigger butt. Also, consider buying bodybuilder Pauline Nordin’s bestselling Butt Bible Workout, which contains strength and bodybuilding exercises for women like you who want a tight, round butt.

Now as you know, for best results, every strong fitness program needs to be supported by an exceptional eating plan. As a mesomorph, you burn fat faster than your endomorph sisters, but burn fat slower than your ectomorph ones. Eating whatever you want is not part of your nutritional regimen.

Eat moderately and regularly, maxing your protein intake at no more than 30 to 40 percent of your caloric intake. Protein is important for helping you build muscles. A rule of thumb is to break down your diet as follows: 40 percent protein, 40 percent carbs and 20 percent fat. Stick to your diet 80 percent of the time, allowing no more than 20 percent deviance to indulge every once in a while.

Last but not least, if your mesomorph midsection is flat, but your waist is not as small as you’d want it to be, consider corset training. Waist training with a corset made to help you reduce inches in your love handles. As a result you can get a smaller waist – and get an hourglass figure that makes everyone stop and stare.

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The Key to Productive Strength Training – Double Progression

There are two major facets of athletic development: excellent nutrition and progressive training. Assuming that you have your nutrition plan squared away with the right amounts of calories, protein, carbohydrates, and healthy fats, your training protocol is all that stands between you and reaching your highest potential in both athletics and general health and wellbeing. Unfortunately, when many people begin a training regimen of any sort, they have little information to guide them in the design of their exercise program. While there is an almost infinite number of strength training protocols available, this article discusses a principle that is fundamental to all effective resistance training programs. The concept of double progression is the foundation of continuous progression in strength and muscle gain, and yet it is an idea that is almost unknown outside of serious weight lifting circles. Learn to understand the practice of double progression and how to incorporate it into your resistance training schedule and you will find the results to be well worth the effort!

The concept of double progression involves, as the name implies, two different but parallel routes toward strength and muscle gain. The first is increasing weight. If you can lift more weight this month (for the same number of repetitions, in the same style, etc.) than you could last month, your strength has increased in that time and in many cases so has your muscle mass. The second avenue of progression is in the number of repetitions of an exercise that can be performed. If you are able to lift the same weight for more repetitions this month than you could last month, then your strength has again improved with a similarly likely increase in muscle mass.

Unfortunately, the fact is that you can neither increase weight nor repetitions alone indefinitely. If you attempt to add more weight each week, you will very quickly find that your body cannot keep up, even when adding very small amounts of weight. In the same vein, if you try to add more repetitions each week you will also hit a wall in terms of progression and, for reasons beyond the scope of this article, you will also see little if any muscle growth as the repetitions add up. Luckily, there is a solution. Double progression incorporates both increases in weight and repetitions in a focused and disciplined way, ensuring multiple paths of progression and providing the opportunity for virtually continuous improvement.

The first step to designing a double progression plan for an individual exercise is to determine a range of repetitions that you know will produce strength gains. Unfortunately, that optimal range varies between people and indeed can even differ between muscle groups within a single subject. The key to finding your range is to simply try out different options and see what works best. This process can take quite a while, but it produces extremely valuable information.

I will relate my personal rep ranges so that you can develop an idea of how to start investigating your own. From experience, I know that most of the muscles in my back (latissimus dorsi, trapezius, spinal erectors, etc.) produce the most consistent strength gains over time using a range of three to six repetitions. However, the muscles in my shoulders (deltoids) require a higher rep range of about five to eight. The difference in ranges may seem insignificant, but through trial and error I’ve found that, for example my progress on rowing exercises slows to a crawl or even stops if I use sets with more than six repetitions. Attempting to gain back strength using sets of eight is, for me, essentially futile. Similarly, when performing the overhead press, which strongly activates the deltoids, I have found that performing sets of less than five reps leads to rapid stagnation. While sets containing between five and eight reps are effective, sets of three produce little to no success. Experimentation is essential to determining your optimal repetition range, but the time spent is well worth the valuable data you will discover. On the other hand, if you are just starting out and have no experience, simply choose a range anywhere between six and twelve repetitions. From there you can try different ranges as you become more comfortable

Once you have determined a productive repetition range for each exercise, you now must find a weight at which you can begin to work your progression. One method used to come up with a starting weight is to discover your maximal capabilities at your desired repetition range and then decrease from there. Of course, any time you are working to the point where you cannot lift a weight anymore requires a spotter to ensure your safety. Once you have a safe mechanical and/or human safety system in place, work your way up in weight until you reach a point where you cannot properly complete a set. For example, if I choose five to eight repetitions as my optimal range in the bench press, then I will need to find out the maximum amount of weight I can lift for five repetitions, also known as my five rep max (5RM). After enlisting an experienced spotter to catch the bar when I fail, I will begin to lift in sets of five reps with adequate rest in between, raising the weight by five to twenty percent each set. At some weight, say 210 pounds, I will be unable to safely complete all five reps. I might get three or four and then be forced to stop. The weight used on the previous set is then my 5RM. For this example, we will say it was 200 pounds.

Now that I know what my maximum weight is for one set of five, I need to find my starting weight for my progression. Generally one does more than a single set of each exercise. So, for this example I’ll choose three sets of five to eight for the bench press. The total volume (set multiplied by reps) is another variable that you can tweak over time to produce the best results. Some people respond better to higher volume and many progress best with lower volume. Begin somewhere in the middle with two to four sets and work from there. When beginning a new double progressive cycle, it is best to underestimate your starting weight to give your body some time to adapt to the new regimen. With a 5RM of 200 pounds, I will begin the cycle with 160 to 170 pounds, or 80% to 85% of my 5RM.

To execute the double progression, my first workout will consist of a good warm-up followed by three sets of five to eight reps with 160 pounds. During each set, I will attempt to complete all eight reps. If I am unable to succeed with eight reps in all three sets, I will use the same weight next week and try again. However, if I do complete eight reps in all three sets, I will then increase the weight by five pounds during my next training session. I may be able to perform all three sets of eight successfully again with 165 pounds, prompting me to add another five pounds for the following week. However, at some point I will not be able to complete eight reps in all three sets. At that time, my goal would then be to add at least one rep each week until I again reached by goal of eight reps for three sets. More weight will then be added, the reps will drop back down, and the cycle continues.

Double progression fights stagnation and allows for multiples avenues of progression by taking into account both increases in weight lifted as well as the number of repetitions performed. By setting a repetition range that you know if effective for you, you can most efficiently effect strength and muscle mass gains while consistently raising the working weight to compensate for your new-found abilities. Progressive resistance is essential to produce increases in strength and muscle mass. These assets are extremely valuable to both men and women, regardless of their age, condition, or previous activity level. You will gain confidence, functionality, and self-esteem through the use of a properly designed nutrition and progressive resistance exercise program. Don’t be intimidated by the numbers or the challenges of lifting. Start slowly, do your best, and discover abilities that you never knew you had!

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Best Workout To Jump Higher – Best Exercises To Take Your Hops To The Next Level

Searching for the best workout to jump higher?

There are many exercises that can be done to increase your vertical leap. Some or more effective some or less effective.

The more effective exercises will have you jumping out of the gym.

Do you play basketball?

  • If you are on your high school basketball team and you follow the exercises that I am about to share with you. Be ready to be all over the sports page of your schools website and the local news papers. Also you can expect to get the attention of college scouts. Because the exercises are just that effective for increasing your vertical leap. Your jumping ability will increase that much.
  • Same thing for college players; if you are looking ways to better your game and get the national attention of some N.B.A teams or top plays on Sportcenter. Start with the exercises contained in this article.

Even if you are a playground baller and just want to dominate the playground game, this is the best workout to jump higher.

Okay enough talking, lets get to the exercises for the best workout to jump higher.

Remember to always stretch and warm up before doing any of the following exercises.

The best way that I have found to warm up is jumping rope for 3 to 5 minutes.

Exercise 1

Step Ups – steps ups are the 1st exercise in the best workout to jump higher and will develop and work the muscles need to give you the explosive jumping power that you need for jumping off of 1 leg. Not everyone jumps the same.

  • You are going to need a chair bench or stool for this exercise(anything you can put 1 leg on and it has to be sturdy enough to withstand the force of you thrusting yourself into the air off 1 leg.
  • Place your right leg on the chair or bench and thrust yourself as high into the air as possible and as explosively as possible
  • While in mid air switch legs so that the leg that was resting on the ground is not the leg on the chair
  • After you land thrust yourself back into the air with your left leg and do the same switch mid air again landing with your right leg on the chair.
  • After each leg is done this is 1 rep, do 25 reps in 3 sets

Exercise 2

Burnouts – are the 2nd exercise in the best workout to jump higher and they focus on developing and strengthening your upper calf muscle, working and training your upper calf muscle help to develop explosive leaping ability that you need when playing basketball.

  • Stand tall in a athletic position with your arms at your side
  • Raise up on the tips of your toes
  • Using only your tip toes, jump 3 to 4 inches in the air and keep it continuous
  • Each jump is 1 rep, do 25 reps in 3 sets

Exercise 3

Squat Hops – are the 3rd exercise in the best workout to jump higher and they help to increase your vertical when jumping off of 2 legs to perform the monster dunks that you will soon be doing.

  • With your back straight and legs shoulder width apart, lower yourself into a low squat position
  • Raise up on your tips toes as high as possible
  • Jump 3 to 4 inches in the air while staying in your low squat position
  • On the last rep of your set explode into the air as high as possible(this last hop is very important so do not forget to do it
  • Each hop is 1 rep, do 25 reps in 3 sets


  • Do each exercises in the correct manner and proper form(5 reps done correctly is more effective than 20 incorrect reps)
  • Also to do each exercise in the best workout to jump higher as explosively as possible(your body needs to know that you are trying to get higher)

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5k Training For Optimum Speed and Endurance

5k training should be a breeze, but only with these great tips and helpful planning guide.

Here’s what you need to know so you can achieve the promises of training for a 5k, which are speed and endurance. A lot of runners, even Olympics athletes, are big fans of this training.

5k training can be done for a 5k run or in combination with marathon training. It is also a great training option to get you off the couch, through a couch to 5k program.

The Best 5k Training for the Type of Runner You Are

The big question is, what kind of training is best for you? The answer lies in what kind of runner you are. 5k runners come in three main types. We have speed runners, we have endurance runners, and we have marathon runners. Speed runners are for aggressive runners or those who are after maximum speed. If you are this kind of runner, you can use this particular strength and use a training that revolves around your speed. But you of course still need some endurance to go with your speed.

But if you are an endurance runner, your goal is to go on for as long as you can. Your program can consist of long running intervals, but just the same, you have to incorporate speed training as well. But if you are training specifically for a marathon or your first real 5k run, there are several things you can try. But even before you begin, you have to choose as carefully as you can so you won’t waste time and effort on the wrong program.

Great Tips on 5k Training Programs

Here are some types of 5k training that you can try.

First, you might want to try using the treadmill in your training. A lot of runners have already experienced the proven benefits of running on a treadmill. Although stationary running may rob you of the real experience that you are after, this can actually bring several great benefits, such as better running economy.

Aside from running on a treadmill, one other venue you should try is the track. Track running is distinct from road running since the track is softer and the surface yields to your every stride. Even if you are not training for a track run, this can be a good training, especially with its long-term benefits of making your tendons more flexible.

You can also combine your 5k training with a 10k training program. But we recommend switching to a 5k pace during the last few weeks of training. You can also use your 5k program as part of a half marathon training as long as you know in which part to insert it. In doing this, it is better if the training for the 5k is done at the beginning of the entire program, followed by the half marathon phase and then the marathon phase.

Finally, in training for a 5k, you can do a last moderate to high intensity session a few days before the race, which provides your muscles with extra strength. The few days interval before the race allows the muscles to relax to just the right level of alertness optimum for a powerful run.

The 1:2 Ratio in 5k Training

So now that you know how to train, the next step is to decide on a specific workout.

One thing to keep in mind is the 1:2 ratio, which means that for one short workout, do two longer workouts. The idea of this kind of workout is to control your muscle tension. This tends to have a direct positive effect on your performance.

So now, you’re all ready to begin your training for a 5k. If you follow these tips and browse the site for more helpful information on 5k training, you’ll certainly reach your 5k running goals, and you’ll be ready to move on to the next level in no time.

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