Video of the Week: Dynamic Downward-Facing Dog Pose

This mini vinyasa is a great way to warm up your spine, open your shoulders, stretch the backs of your legs, and build upper body strength.

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The Best Exercises to Include In Your Muscle Building Routine

As you go about you workout routine, it is important to discover the best muscle building exercises that you can be doing. This will point you in the right direction by eliminating wasted time, and mobilizing you to spend your energy on exercises that are proven to provide excellent results. Fortunately, there are a number of time-tested, basic exercises that have consistently provided outstanding muscle and strength gains for professional athletes, bodybuilders, powerlifters, and for anyone willing to put in the required level of work.

The benefits of muscle building exercises are well documented. Incorporating them into your workout routine will build lean muscle mass, which will increase your body's metabolism, allowing you to burn fat more efficiently. It will also lead to significant strength gains. An added benefit to doing these exercises is that they work more than one muscle group in your body at once, providing you with greater payoff for your effort. Given these benefits, lets take a look at some of the top muscle building exercises that you should consider incorporating into your daily workout routine.

The Details - Let These Exercises Take Your Muscle Development To New Levels:

• Squats: Often referred to as the king of strength and muscle building movements, the effectiveness of squats is unrivaled in terms of building mass and strength in the hamstrings, quadriceps, glutes, muscles of the lower back and spinal column, and your core. Assuming you back will allow it, this exercise should be a staple of your regular workout routine.


• Lunges: This is a great movement for building muscle in your thighs and hips. They can be done with a set of dumbbells or a barbell across your back. If you are new to lunges, you will quickly discover their effectiveness as your legs will feel incredibly worked within just a few repetitions.


• Deadlifts: This power-lifting movement will strengthen and build the muscle in your upper legs, glutes, and lower back very effectively. Along with squats, they are proven effective at significantly increasing muscle mass.


• Bench Press: Another power-lifting exercise, the bench press has long been lauded for building thick muscle mass in the chest, shoulders, and triceps. The strength gains that can be achieved are unrivaled as well. There also are several variations of this exercise that can be performed to enhance results. Close grip, wide grip, and incline bench press exercises are all very effective. Given its incredible muscle and strength building benefits, the bench press should also be a staple in your workout routine.


• Dips: A professional body builder was once asked what exercises he would do if he could only choose three, and dips was one of the exercises he selected! Little wonder, because dips are exceptionally effective at working the chest, shoulders, and triceps. To super-charge your dip routine, once you can do a high number of repetitions without stopping, you can begin to increase the weight using a dumbbell attached to your lifting belt.


• Overhead shoulder press: Nothing beats this movement for increasing muscle mass in the shoulders. It also provides a significant workout for the triceps. Shoulder presses can be done seated or standing, with a barbell or using dumbbells. Two huge favorites are seated dumbbell presses and seated behind the neck barbell presses. Any of these variations is a highly effective workout for your deltoid muscles.


• Push-ups: One of the things that makes push-ups such a great option is that you can basically do them anytime, anywhere. They can be done in combination with other upper body exercises, or as a stand-alone upper body exercise if you are away on vacation or can't get to a gym. Push-ups are great for building lean muscle in the chest, shoulders, triceps, and upper back.


• Rows: The ultimate exercise for working the lat muscles of the upper back, there is no substitute for rows. Bent-over dumbbell rows are immensely popular for building mass and strength. T-bar rows and seated cable rows are also an excellent option.


• Pull-ups: This is a hard one, but very effective! While you may only be able to do a couple of them if you are just starting out, pull-ups are an excellent way to work the upper back and the biceps.


• Curls: Whether they are done with a barbell, or in alternating fashion with dumbbells, there is no substitute for curls to develop mass and strength in the biceps. As an added benefit, they also work the forearms.


• Sit-ups/Crunches: Like push-ups, sit-ups and crunches can be done basically anytime, even if you can't get to the gym. Done in in several sets, they work the abdominal muscles very effectively.

                                                            Article Source: http://EzineArticles.com/9408614

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Top 10 Benefits of Strength Training for Women

"Women are finally warming up to free weights, and it is a beautiful thing! 's true that women are recognizing strength training as a major player in the battle against fat loss. Here are the top 10 benefits women  receive from strength training:

1) Increased Metabolic Rate- adding muscle increases our metabolism naturally.

2) Increasing and Restoring Bone Density- prevent and fight osteoporosis by building strong bones.

3) Increased Lean Muscle Mass- each pound of lean muscle mass burns 35-50 calories per day.

4) Injury Prevention- a solid foundation strengthens our bones, ligaments, and tendons.

5) Improved Balance- strong leg and core muscles help stabilize us.

6) Decreased Risk of Coronary Disease- strength training can reduce blood pressure and cholesterol levels.

7) Aids Rehabilitation and Recovery- the best way to strengthen and recover from an injury is to slowly build your strength around the injured area.

8) Enhanced Performance in Sports, Exercise and Life In General- climbing stairs, carrying the kids, or walking with your spouse becomes more enjoyable.

9) Aging Gracefully- strong muscles build a strong body. Strength training and fitness can help keep aging bodies in well-working condition.

10) Feeling Better and Looking Better- strength training reduces overall body fat, it tones our muscles and it builds confidence.

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4 Easy Abs Workouts to Get Started

Each year, men resolve to get started on abs workouts to get the elusive six-pack. For men, six-pack abs translate to greater self-esteem, admiration from women and the feeling of looking good.

You can start off with these 4 easy abs workouts for men. Exercising each day for a few months will bring you closer to your goal of building abs.

Remember, you also need to have a proper diet and a fat-burning cardio regime in place. Ab exercises won't be of any good if you do not have a proper diet, because your ab muscles will not be visible underneath that layer of fat.

Abs workout for men won't reduce the belly fat, by themselves. You can undertake High Intensity Interval Training as they boost your metabolism, so that you burn fat throughout the day.

Here are 4 easy ab workouts for you, so you can show off your sculpted abs the next time you hit the beach!

Reaching crunch on ball

Sit on a Swiss ball placing your feet shoulder-width apart on the floor. Lean back on the ball so that your back is parallel to the floor. Raise your arms, pointing them in the direction of the ceiling. Now contract your abs as you would in normal crunches exercises, keeping your arms reaching for the ceiling. Hold the position for three seconds. Now regain the initial position. Do 10 reps of this exercise.

Leg raise

Lie down on the floor with your legs up in the air, making a 90 degree angle with the floor. Lift your hips slightly off the floor by contracting your lower abs. Hold this position for three seconds. Lower your hips. Straighten your back and bring your legs in alignment with the rest of your body. Rest for three seconds and start again. Do 3 reps.

V-ups

Lie on your back with your arms overhead, keeping your legs straight. Lift your chest and legs simultaneously to bring your body in a V-shape position. Lower down gently and repeat. Keep your legs straight and together during this exercise.

Long knives

Lie down on a mat with your arms extended above your body. Lift both your arms and legs at the same time, trying to touch your feet with the fingers. Keep your legs perpendicular to the floor. Do at least 10 reps.

These exercises are great for starting an abs workout regime. To stay in shape, you should train your muscles hard enough. Our hardcore designed ab workouts will help you flaunt abs of steel!

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3 Must Do Exercises For A Ripped Back

If You Want An Impressive Back Then These 3 Moves Are Crucial

Your back is one of the most important body parts to train and train hard to ensure that you have a balanced physique. I've seen guys who have an impressive chest or arms but then their back is underdeveloped and it makes that physique look weak, unimpressive and unbalanced. There are a lot of different exercises that you can do for your back because your back is one of the largest muscle groups so training with different angles and exercises is key.

In this article I'm going to share with you 3 very important exercises that you must incorporate into your back routine if you're looking to get that mind blowing back to complete your physique. These 3 moves are crucial when it comes to building your back because they hit your back from the lower section to the top.

Deadlifts

Main Muscle Worked: Lower Back

Secondary Muscle Worked: Arms, Legs, Front Delts, Middle Back

Sets: 5 Reps: 10 Weight: Heavy but controlled

Deadlifts should be a staple in any back routine as it's an excellent power move to build your lower to mid back. A lot of guys will shy away from doing deadlifts because they believe that it's a dangerous exercise which is only true if done with improper form - any exercise done with improper form is dangerous. The key to deadlifting is to build up your strength slowly, this means that one rep max shouldn't be utilized until you have full control of the weight you're lifting and you have nailed down the proper form. Once you have done this, you can then start to increase set weight by 10-20lbs each week or every other week. Don't try to lift too much too soon, if you're lower back isn't developed well enough, the stress could cause serious injury, especially if your form is not right.

Wide Grip Lat Pull down

Main Muscle Worked: Lats

Secondary Muscle Worked: Arms, Shoulders

Sets: 5 Reps: 15 Weight: Moderate but keep intensity high

Wide grip lat pull downs are one of the best lat builders that you can incorporate into your back workouts. Make sure that you're pulling weight that you can control - this means a stretch at the top followed by a squeeze of the lats at the bottom. If you cannot do this then you have to lower the weight, as you won't be doing much good for your lats.

Bent Over Rows

Main Muscle Worked: Middle, Upper back and lats

Secondary Muscle Worked: Arms, Lower Back

Sets: 3 Reps: 12 Weight: Heavy but controlled

One of my favorite exercises and a very good back builder to add thickness to your back as well as your lats. Bent over rows should be done by keeping your chest up while bent over and using your hips to stabilize yourself. If the weight is too heavy, either lower it or use a weightlifting belt to reduce stress on your lower back. Make sure to pull the barbell toward your belly button, not your upper chest or middle of abdomen. Pulling toward your belly button will hit your lats nicely and also activate your middle and upper back muscles as well. Try to keep a nice pace throughout each set and as always make sure you can control the weight.

I hope you enjoyed this article! Share it with your friends on Social Media!

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What Are The 4 Best Bodybuilding Supplements For Skinny Guys?

What are the best bodybuilding supplements for hardgainers? It can be such a dismay when you're too scrawny and people don't believe that you train for 5 days a week. You're supposed to be buff, but what's the glitch? Genetics may be a factor in you being too skinny, but fret not because you are not alone. There's hope, absolutely and you can actually sport a lean and mean really jacked body like Hugh Jackman as Wolverine!

You're thinking that bodybuilding supplements must be the key to having a perfectly muscular physique, but be wary. There are loads of bodybuilding supplements sold in supermarkets and in online stores that overpromise you huge muscular gains that could have you winning your first bodybuilding competition. But having a lean and mean buff body isn't about supplements alone. Supplements are only 10% responsible in having a really muscular body. You have to complement it with training, diet and your overall lifestyle. If you're looking for the right supplement, you have to first affirm the fact that you are a hardgainer. Experts advice that you adhere to the right program, which basically ought to be your lifestyle.

You can't actually say that you're taking the best protein supplement because you won't see any significant changes if you're not eating protein-rich foods every 3 hours. There's no point sticking to pricey pre-workout and post workout supplements if you're not consuming the right amount of calories. You also should have enough sleep every night, and that's for 8 hours. If you're boozing every night, don't expect your testo booster to work wonders. Eat about 10 servings of fruits and veggies everyday and take your multivitamins.

Consider that your bodybuilding supplements can only be as efficient as they can be when you combine it with enough training and eating a healthy diet. Here are 4 of the best bodybuilding supplements for hardgainers:

• Creatine- You're misled if you think creatine will make you grow muscle mass. What can creatine do for you? Creatine will help you with your training by replenishing creatine phosphate, a compound that's loaded with high energy. The muscles need creatine phosphate so that they keep contracting when you're doing high intensity lifting. You're going to keep lifting if you've taken sufficient amounts o creatine. Creatine supplements bridge the gap between your workouts and your high-creatine diet.


• Protein Powder- You have to eat a protein-rich diet if you want to grow muscles, but your diet may fall short of your protein needs, that's why you should take protein powder supplements. It's convenient to take protein powder before working out, while working out and after working out. However, be sure that you're eating enough solid food meals along with your protein powder supplement. Your supplement won't do the job alone.


• Glutamine- When you work out, your muscles get stressed, and this is where glutamine does its work in replenishing your stressed muscles. Your body actually produces glutamine, however it may fall short of your needs. Glutamine supplementation can boost your glutamine supply. It increases the ability of your muscles to recover after lifting weights.


• A Greens Product- You basically have to eat more if you're bodybuilding, and there are times when you'll have trouble taking in so much food. In this case, look for calorie-dense foods to provide for your diet. Eating vegetables won't suffice either because it makes you feel fuller without providing the right amount of calories. But vitamins and minerals from veggies are essential for your bodybuilding program, so you can take a greens product as supplement. Doing so gives you a nutritional assurance for your muscle gaining goals.

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Friday Q&A: Varicose Veins

Legs of a Seated Model by Thomas Eakins

Q: Just went for a check up with my family doctor, and she said my blood pressure was very low (must be all the yoga!) but she observed that I was developing varicose veins. She said I should put my legs up. Haha, I said, I already do that. Although now I’m thinking I might want to do it every day instead of just several times a week, especially after I’ve been on a long walk. But I also wondered what else I could do besides going upside down. I know that YFHA recommends dynamic poses for assisting the return of venous fluids, but I’m not sure which ones actually pump the calves. And I also know that you can assist the pumping action in a static pose by contracting and then releasing your muscles, but which poses would be the best ones to do that it? Thanks for you help! –Nina

A: Excellent question, Nina! And it’s good to hear you’re putting your legs up on a regular basis. For our readers who might not know what that means, we particularly recommend practicing a long hold of Legs Up the Wall pose, as gravity will assist the return of venous fluids and that’s a pose you can hold for up to 20 minutes. If you do the chair version of Shoulderstand, that would work as well (though you can’t hold it as long). You could even do both poses in the same session. But even an active pose where you leg is higher than your heart, such as Reclined Leg Stretch, can be helpful, especially if you hold the pose for 1 to 2 minutes. For all these inversions, to make these poses more effective, you can add in muscle contraction.

1. Bring your awareness to the muscles all around your lower legs.
2. Consciously contract the muscles and then relax them completely.
3. Repeat step 2 as many times as you can manage, in a rhythmic pattern.
4. Take some time to relax in the pose before coming out.

You can use this pumping technique in any pose where you're working your legs. I bet that Standing Forward Bend would be a good one to try. For poses where your legs are inverted, you can try pointing and flexing your feet as a way to contract and release your lower leg muscles (I just did that today). 

 As for poses that you can practice dynamically, these are a good idea for people who are sedentary or who stand all day (maybe not as effective for people who walk a lot like you, Nina). Baxter recommends Sun Salutations as well as the following mini vinyasas.

1. Powerful pose (Utkatasana)

2.Warrior 1 (Virabradasana 1)


3. Warrior 2 pose (Virabrdrasana 2)


4. Arms Overhead pose (Urdva Hastasana)

I hope you and other readers will find this helpful. Anyone who tries this, let us know how it goes.

—Nina

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