Barbell Biceps Curl

The Barbell Biceps Curl is a basic, isolation, pulling exercise for the biceps muscles. It is performed by folding the arms at the elbows while the other joints remain immobile. Different types of bars can be used, each of which gives different performance characteristics. The Barbell Curl is suitable for beginners, intermediate and advanced fitness and bodybuilding enthusiasts. Trainees aiming to condition and tone can derive functional benefits...

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Three Month Circuit Training Workout Program

One of the first options when you are a beginner are the circuit workouts. It is so popular within the beginner fitness enthusiasts that in some amateur fitness communities every beginner workout program is incorrectly called a circuit workout program. In this post I'll be introducing two workout programs fit for amateurs and for people that have just joined the gym. Objectives and Context The training schedule for the first few months of...

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Calf raises

The Calf Raise is an exercise for the calf muscles.All the load of the calf raise exercise falls on the calves. You can perform it while standing, with a barbell, dumbbells or use a machine. During the exercise your heels should be in the air so you can move them freely. This exercise puts works all muscles in the calves. The most important ones are the gastrocnemius muscles(forming the bulk of the mass of the calves) and the soleus (located below)....

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Dumbbell Bent-over Row

The Dumbbell Bent-over Row is a great exercise for building strength and muscle mass in the back. Suitable for intermediate and advanced fitness enthusiasts. The movement allows for an unilateral focus on the left and right side of the back muscles. (source:fitstudio.com) Contraindications If you have a shoulder injuries approach this exercise with caution. In case of pain while performing the Dumbbell Bent-over Row with good form, consult...

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FST-7.(Fascia Stretch Training 7)

FST-7 (Fascia Stretching Technique-7) is a workout program developed by Hany Rambod. Its main goal is gaining muscle by stretching the muscle fascia (sheath). This is done by giving the muscles a strong pump achieved with high volume workouts with short breaks between sets, isometric tension and continuous tension. The workout routine is suitable for all those who seek muscle hypertrophy. Large muscle groups are trained once a week and small...

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