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How to Perform Bicep Curls

Dumbbell alternate bicep curl

Everyone wants to have bigger arms. At the very least, they want to have more toned arms. The funny thing here is that in most cases, you’re wearing a shirt that covers your biceps.

The only way you can really show off those guns is if you wear a shirt with cut-off sleeves. This makes it obvious that you want people to see your arms. You know what? That’s okay.

As the saying goes, “If you got it, why not show it off?” One thing is for sure. When you have ripped arms, the women are going to love you.

So now you’re a little excited about those killer biceps. However, getting to the promise land isn’t going to be easy.

For example, most people who perform biceps curls do them completely wrong, which is why they either don’t make progress or they end up with an injury.

When you walk into any gym, you will see someone doing “biceps curls” while swaying back and forth as if they’re doing the “Lean Back Dance” by Fat Joe. Don’t be that guy.

If you are that guy, then people will laugh at you, even though you might not realize it.

If you want to do biceps curls correctly, then the first step is to choose a weight you can handle. This means that you should start with a dumbbell weight where you can do 10 reps with moderate difficulty.

When it comes to achieving long-term results, form is much more important than weight. The key is to find the perfect balance between the two, such as the highest weight that still allows you to maintain perfect form. Don’t go for the big numbers just to show-off.

Once you have the right weight, stand with your back straight. Lift one dumbbell at a time while keeping your elbows straight. There is no reason for your forearm to go any lower than a right angle.

If you have trouble keeping your back straight, then stand with your back against a wall. That problem will be solved in an instant.

You will notice that doing biceps curls correctly, as in with your elbows straight, is much more difficult than using your back to do most of the work

If you want your biceps to grow, then use your biceps, not your back. Also keep in mind that the toughest exercises get the best results.

10 reps of a certain weight

Once you perform 10 reps of a certain weight, move up in weight and aim for eight reps. After that move up in weight a little more and aim for six reps.

You can then do a dropdown set, where you lower the weight incrementally while doing each set until failure. If you really want great results, then move back up in weight immediately after your dropdown set.

This is what separates the men from the boys. Without rest, move back up in weight and do as many reps as you can until failure.

Take a 10 second break, then move up to your original starting weight and do another set until failure. This is a killer workout that will make your arms look Ramboesque in no time.

Other variations to consider include hammer curls and preacher curls. You can also use a barbell, but stay away from all machines, which are a waste of time.

The Most Effective Leg Exercises for Men

Effective Leg Exercises

Effective Leg Exercises for Men: The majority of men who are into bodybuilding focus on working out their upper body.  They have huge biceps, massive chests, and well-defined abs.

But these muscular bodies may be supported by a pair of thin legs.  If you don’t want this to happen to you, start doing leg exercises for men.

Men often follow a workout routine that focuses on the upper muscles such as the shoulders, chest, arms, back, and abs.  For most men, leg exercises are often only an afterthought.

The result is a well-built upper body and an under-developed lower body.  A disproportionate appearance like this won’t win any trophies.  You may be able to get away with thin legs while wearing pants, but think how you will look at the beach.

Hence, your bodybuilding program should include the following best leg exercises for men:


The squat is probably the best leg exercise for men.  You can do this exercise at home or at the gym.  To perform this exercise, stand with your feet shoulder-width apart.  Keep your hands at your sides.  Slowly lower your body as if sitting on a chair.

When your thighs are parallel to the floor, hold the position for a few seconds.  Return to the original starting position.  When doing this exercise, keep your feet flat on the floor facing forward.  Do 3 sets of 15 squats per set.

The barbell squat is a more challenging variation of the squat.  The movement is the same as the basic squat but uses a barbell for resistance.

Place the desired amount of weight on the barbell and do the exercise with the barbell resting on your shoulders and upper back.


Lunges work the quads, hamstrings, calves and glutes.  To perform this leg exercise for men, start by standing straight with your hands that your sides.  Take a large step in front of you with your right leg and then raise your left heel.

Keep your chin up and your back straight while doing this exercise.  Gradually lower your body down until your left knee is just above the ground.  Hold this position for a few seconds.

Return to the original starting position.  Repeat.  Perform 3 sets of 15 lunges for each leg.

Heel Raises

This leg exercise for men strengthens and develops the calves.  Stand with your feet shoulder-width apart.  Raise your heels so you are standing on tiptoe.

Hold the position for a about 5 to 10 seconds. Lower your heels and repeat slowly.  For a more challenging leg exercise, you can also do barbell calf raises.

Standing One-Leg Hamstring Curls

This exercise uses the hamstring machine and strengthens and develops your hamstrings.  First, select the amount of weight you want to lift.  Position the back of your ankles against the leg pads and hold the machine’s handles to maintain your balance.

Bend your left leg at the knee, raising your foot until the heel points toward the ceiling.  Hold the position for 2 seconds, then straighten your leg.

Perform the desired number of repetitions for your left leg, then switch to your right leg to finish the set.

A Beginner’s Fitness Guide for Men

Beginner’s Fitness Guide

If you’re concerned about your expanding waistline you have to do the right thing and start exercising.  Overweight men, especially those whose waist is more than 40 inches, are more at risk of suffering from stroke, diabetes, cancer and hypertension.

They can also suffer from depression and sexual problems.  Getting fit is not as difficult as you may think.  This fitness guide for men will help you shed weight, build bigger muscles and stronger bones, and feel more energized.

Shed Excess Weight

When men hit their 40’s, they are likely to be many pounds overweight.  Declining rate of metabolism is the primary culprit, as well as those bags of chips you keep stuffing into your face while watching TV.

Men are more inclined to exercise than women in order to lose extra weight.  However, you should also keep in mind that a healthy and sensible diet should be paired with regular exercise to help you burn fat more quickly.

Aerobic Exercise

Fitness guides for men often recommend aerobic exercise to improve cardiovascular health.  It gets the body moving, increases the heart rate, and elevates breathing.  Aerobic exercise helps men avoid cancer and cardiovascular disease.

Fitness experts recommend 30-40 minutes of aerobic exercise five days a week.  Walking is the best aerobic exercise for beginners.  It is safe, easy to do, and does not require special equipment or training.

Other aerobic exercises that you can do include swimming, biking, and exercising on a stationary bike.  As your endurance improves, add more time and intensity to your workout.

Muscle Building

As a rule, men love strength training exercises.  That’s why many fitness guides for men include weight lifting to build strength and prevent muscle loss as you age.  If you are a beginner, you can start by working out on a weight exercise machine or lift barbells and dumbbells.

As a general guide, lift weights that will make you feel exhausted after 12 repetitions.  You can also do pushups and pull-ups.

Strength training exercises build muscles and increase your metabolic rate so you burn fat faster. Try to perform strength-training exercises at least three times a week for 30-45 minutes per session.


When they exercise, men often focus on building bigger and stronger muscles.  Many people are unaware that stretching is important in a fitness regimen.  Stretching your muscles allows you to exert more effort with less chance of injury.

If you stretch on a regular basis, you’ll be able to move faster with a greater range of motion.  You’ll also be able to lift heavier weights and become more flexible.  Be sure to stretch after each workout session, while your muscles are still warm.

Include each major muscle group in your stretching routine.  When you stretch, refrain from pushing too far so that you feel pain.  Hold the stretch for about 20 seconds.


A fitness guide for men is not complete if it does not include proper nutrition.  There are many diet plans that can help you lose weight while gaining muscle mass.

Your diet should include plenty of fresh fruits and vegetables, as well as lean meats, eggs, low-fat dairy products, and healthy fats.

Men who are serious about their health should combine regular exercise with a nutritious diet if they want to become fit for life.

How To Get Big Muscles Fast! – Muscle Building Tips

How To Get Big Muscles Fast

Many people wish to achieve a more muscular physique for health and aesthetic purposes. Building muscles to a desirable size often takes a long-term commitment to eating right and training correctly.

With the right amount of dedication, almost anyone can increase the size of their muscles.

The following muscle building tips for building lean muscle:

Train Muscles to Failure

This means that muscles should be pushed to their maximum capacity.  A person working a certain muscle group should perform exercises to the point where it is nearly impossible to continue due to fatigue.

This typically involves performing four to eight sets of ten lifts per muscle group.  Some people may require more sets in order to thoroughly fatigue muscles.

Get Enough Rest

Believe it or not, muscle growth occurs when muscles are at rest.  Muscles need time to recover in order to develop properly.  Over training muscles can prove to be counterproductive.

Muscle groups should be alternated each day so that each muscle group has a full day in between to rest and recover.

Getting at least eight hours of sleep each night is also recommended so that all muscles are getting enough rest.

Follow the Proper Nutrition for Muscle Building

Sufficient nutrition is one of the most important aspects of building muscles.  A diet high in calories and carbohydrates should be consumed in order to facilitate muscle growth. Calories should come from healthy sources and not from junk foods which contain empty calories.

Eat More Frequently

Six smaller meals should be consumed throughout the day so that the muscles are receiving a steady supply of nutrition. If the body becomes hungry, it will often deplete muscle tissue in order to suffice for the lack of nutrition. Consuming meal replacement supplements is often a great way to stay on top of nutritional needs throughout the day.

Limit Cardio Workouts

Doing too much cardio can actually reverse the muscle building process.  Burning off too many calories at a given time could also result in muscle loss. Some experts believe that cardio should be completely eliminated if people are trying to gain muscleFor those who wish to continue some form of cardio during the muscle building process, it is usually advisable to perform no more than two to three sessions per week at duration of approximately thirty minutes.

Be Patient

A muscular physique is not achieved overnight.  Most of the top bodybuilders in the world have spent years training in order to develop their seemingly perfect bodies. It takes long periods of dedication before muscle growth is noticeable. Following these muscle building tips can enable anyone to build muscle and achieve their fitness goals. Although the process may seem difficult in the beginning stages, a person who makes a commitment will find that the routine gradually becomes easier over time.