Author: Dr. Steroids

Bent Knee Dumbbell Rotation Rows Exercise Summary Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits Dual Experienced + Moderate Back Muscles Arm Muscles Strength Control Wide Grip Experienced + Moderate Back Muscles Arm Muscles Control Strength Equipment Needed: Two dumbbells and a suitable amount of weight. Bent Knee Dumbbell Rotation Rows Dual Technique Dual Technique – Start by bending your knees keeping your back straight when picking up the dumbbells. Stand up with your feet shoulder width apart and bend you knees slightly leaning over keeping your back straight with the dumbbells hanging freely beneath you. Start…

Bent Knee Barbell Rows Exercise Summary Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits Technique Novice + Moderate Back Muscles Bicep Muscles Size Strength Equipment Needed: A barbell and a suitable amount of weight. Bent Knee Close Grip Rows Technique Instructions Technique – Start by positioning yourself over a barbell, you will only be using one end of the barbell. Have you feet around shoulder width apart, bend your knees and keep your back straight. Grip the bar right behind the weight placing one hand underneath the other. When ready stand up with the bar making sure…

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Want to firm and tone up your butt? The butt is an area which can carry stubborn body fat and is therefore an area of the body which females often want to target for fat reduction. Below is a workout which targets the muscles of butt, as well as advice on how to lose body fat to increase firmness, and create desirable toned appearance. The butt workout exercises The following exercises directly target the muscles which compose the butt. Performing these exercises will not spot reduce fat from the butt, but they will stimulate the muscles of the butt which…

The muscles of the arms, the flexors and extensors, are recruited during many upper body exercises such as the bench press and chin up. The arm muscles will receive a significant level of stress from a routine which is composed of compound exercises, even if there is no curl or triceps extension exercise in sight. For some the focus is placed on the exercises which integrate several muscle groups, involving the arm muscles during the exercise movement, whilst opting to leave the isolation arm exercises from the routine. For those who follow a training split and wish to directly target…

Sets and reps are fundamental to the structure of most weight training routines, yet for anybody new to exercise the terms may not be fully understood. “Sets” and “reps” are explained below. “Reps” explained “Reps” is the shortened term used for “repetitions”. rep•e•ti•tion n. The act or process or an instance of repeating or being repeated. (From dictionary.com – dictionary.reference.com/browse/repetitions) In weight lifting terms, a repetition (rep) is one full completion of the exercise movement, composed of the concentric phrase (or “positive phrase”), when the target muscle shortens, and the eccentric phrase (or “negative phrase”), when the target muscle lengthens.…

Increasing your metabolism (the rate at which your body burns calories) is an important goal for anybody who is wishing to lose body weight. Outlined below are 5 simple steps which can help you safely increase your metabolism without using supplements or illicit drugs. 1. Eat regularly It may seem odd to many that eating regularly can help you lose weight, but this disbelief just further illustrates the mistruths and myths which surrounds weight loss and diets! It is all too common for people to drastically cut down their food intake when trying to lose weight, only to be left…

You’ve probably heard of the basal metabolic rate, or BMR, but do you really understand what is? The basal metabolic rate is the minimum amount of calories that are needed to sustain the life of a resting individual. If you are a person with weight loss on your mind you should understand that this can be a key factor in losing excess weight and keeping the weight off. You can also look at your BMR as being the number of energy calories that are used by your body if you were to stay in bed sleeping all day. The basal…

Is not getting enough sleep stopping your weight loss goals? Disrupting your sleep/wake cycle will stress your body and increase your chances of gaining weight and putting a stop to your weigh loss because of hormone imbalances. It is fair to say that generally as a race we sleep when its dark and wake when its light. This is the same for nearly all-living creatures. However we live in an age of 24 hour working and playing 365 days of the year. All this aside we are still tuned into a natural rhythm of natural light and darkness. You’re probably…

As we all know, the calves are a very stubborn body part to develop and are often unresponsive to any passive training techniques. Unlike other body parts which can grew reasonably well from the major compound exercises, the calves usually require a more direct and aggressive approach. As we naturally use the calves every day as we take countless steps it may be little wonder why the calves brush off a moderate level of exercise. It’s also true that the calves are quite a flat muscle group, therefore notable growth may take a longer duration compared to other small muscle…