Even a poorly designed workout can help you to build muscle and get results if you stick at it. And it is much better to perform a bad workout for a long period of time than it is to perform the best workout possible for a day and then give up.

But this is something a lot of people don’t really consider when they plan to get into shape. Too often they will come up with routines that involve training for an hour each session, five times a week. If you’re already feeling too tired to be particularly active, if you’re already stressed with work… trying to fit in five hours of exercise a week is a huge ask. This is particularly true when you consider that you’re probably going to have to travel to the gym as well, get washed, change clothes… etc.

This is where a bodyweight workout can come in so handy. And this is especially true if you use a workout that hits the entire body in a single session, only takes 10 minutes and can be done anywhere. Use this workout first thing in the morning before work and before you go in the shower. Train in your boxers so as to not create more washing. Now you have a routine that really is just ten minutes and that no one should have any problem sticking with.

What does that workout look like? Here it is:

Three Exercises to Rule Them All

This workout is made up of three exercises that together will train the entire body while also providing some cardio benefit. Those three exercises are:

Pull Ups

Press Ups

Jumping Squats

Perform each exercise to failure and then move straight onto the next exercise when you finish without break. You can rest after the jumping squats for one minute before starting the routine again and going for 3 sets. It should take around 10-15 minutes.

This routine hits all the major muscles in the body because it mimics a more involved split that bodybuilders use called PPL (Push, Pull, Leg). Pull ups hit the lats, the biceps and the abs. Push ups train the pecs, the triceps and the shoulders. And jumping squats hit the entire lower body and provide the cardio.

Now this workout isn’t going to be enough to help you build massive muscles overnight. It can burn fat and it can tone your muscles and harden them. But in order for you to really train you need to use heavier weights performed more slowly and for longer.

So use this as a tool to start your new training regime and to get into the habit. Likewise, use it whenever you can’t fit a full routine in.

Nothing improves the appearance of your physique like getting bigger shoulders. Studies have shown that women are unconsciously, biologically drawn to men with a large shoulder to waist ratio.

How can you improve this? Well, first off, lose that body fat with some High intensity interval training, (jumprope workouts work well).

But, to gain shoulder mass, check out these deltoid workouts that will have you rocking solid shoulders in no time…

First we will look at the two exercises that are a MUST for gaining shoulder muscle mass.

Then, since nutrition is half the battle when it comes to gaining muscle, we will have a look at the best diet for muscle gains.

After you are using these two pieces of advice, you will be well on your way to sporting some serious shoulders!

Let’s get started…

Deltoid Workouts – The Best Shoulder Exercises

Forget cables, dumbbell isolation exercises, and any other light weight gimmicks.

When you are trying to pack on that first bit of mass, NOTHING beats heavy, compound movements for low reps.

Specifically, the two best shoulder mass building exercises are:

• Military Press (with dumbbells or barbell, although dumbbells are better if you have had shoulder injury/rotator cuff problems)
• Handstand Pushup

These exercises, when done HEAVY, result in maximum deltoid muscle activation and as a result, maximum muscle gains.

What about reps?

In general, doing sets of 5-8 reps is best for growing the muscle fibers themselves, called myofibrillar hypertrophy. Gains in muscle fiber size are longer lasting than gains in the ‘goo’ between the fibers, called sarcoplasmic hypertrophy, which comes from training in higher rep ranges for a ‘pump.’

Have a History of Shoulder Injury? Warm up properly

In general, it is good to warm up the small, easily injured shoulder stabilizers of the rotator cuff. Do a YouTube search and you should find some good examples.

An Example Deltoid Workout For Muscle Gain –

First, warm up with some rotator cuff exercises. Then do a few minutes of easy pushups, bodyweight squats, and pullups.

• Deadlift – 3 sets for 5-8 reps (this will get your body’s anabolic (muscle-building) hormones flowing, preparing your body for the next movements
• Military Press or Handstand Pushup – 4 sets for 5-8 reps, supersetted with the following exercise
• Weighted Pull up – 4 sets for 5-8 reps (this will build the often-neglected rear deltoids, in addition to the biceps and back)

What? Only 3 Exercises?!?

Most hardgainers make the mistake of doing TOO MUCH, which can kill your gains.

The key here is to do 3 or 4 brief, INTENSE workouts per week, allowing your body ample time to recover between workouts.

Your muscles will respond with strength and size.

Nutrition for Deltoid Muscle Gains

You must eat enough to give your muscles the raw material to rebuild bigger and stronger.

To do this, try to eat around 20 times your weight in calories. So, for example, if you weight 150, try to eat around 3000 calories per day. You should try to eat around 1 gram of protein per pound of bodyweight, and around 20-30% of your calories from fat.

Don’t avoid good, complex carbs like oatmeal, brown rice, and quinoa. Try 2-4 grams per pound of bodyweight, per day.

Keep track of your diet in a journal to keep track of what you are eating and allow yourself to properly adjust should you need to.

Wrapping it up…

So now you know that heavy, compound movements like handstand pushups and military presses are the best shoulder muscle exercises. You also know the importance of warming up properly, and how to make sure you are eating enough to see gains.

All that’s left is for you to go out and use this info to grow some massive shoulders!

Are you looking to lose weight in a healthy and natural way? Are you flooded with fitness and diet plans from experts, friends and even from people who know nothing about losing weight? It does get quite frustrating at times when you keep getting unsolicited advice from almost everybody about weight loss, doesn’t it? This is why it is important for you to know the right approach to losing weight. Some people work out for long hours at the gym but still don’t knock off those extra kilos from their body. Ever wondered why? It is because they don’t follow a proper diet plan. Being cautious about the food that you eat and avoiding fatty or oily food is just not enough anymore. You need to follow an accurate timetable, eat in small quantities at regular intervals and know your timings. How do you choose the right diet plan? Here are few tips that can help you in this regard.

1. Depending or supporting attitude

Do you always to lookup to others for support regarding suggestions to knock off those extra kilos? Do you work out together in a group so that you get inspired by the others and thus perform better in your weight management programs? If yes, you need to choose a diet plan that has been tried and tested by celebrities. This gives you the assurance that it works and you always examples to draw inspirations from. The only thing that you need to remember is to follow these plans along with a group of friends so that you can constantly monitor each other and know where you to stand.

2. Snack lovers

Some people cannot resist their temptation towards chocolates, ice creams and other oily snacks. If you belong to this type, the best diet plan for you would be to include a lot of fibre-rich fruits and vegetables and whole grains. The other important point that you need to remember is to keep all those evil delicacies at a faraway place so that you don’t have easy access to them as and when you want to eat them. When you have a craving to eat some crispy or oily snack, you can take the help of chewing gum or peppermint, as they divert your mind away from binge eating, to a great extent.

There is no such plan that you need to follow strictly to bring the desired weight loss in you. Never allow the process to dominate your thinking and affect your personality. Weight loss should never be a stressful procedure. If it becomes stressful, you will not be able to achieve the desired results. If you want to be successful in your objective, you should know your strengths and weaknesses and then decide on a diet plan accordingly.

The Internet, self-help books, celebrities and a host of other sources may try to give you various perspectives and ideas about shedding off the extra flab in your body. However, it is important to understand that each one’s individual body and mental conditioning is different. What works for a celebrity need not work for you. Understand your individuality and choose the right plan so that you enjoy losing your weight. If you want to be sure about your plan, consult with your medical expert as well if the foods that you have finalised in your plan are suitable for your health. This way, you can be sure of eating the right foods at the right time. The budget also plays an important role when you decide the food items in your plan. You need to be judicious and choose only those food items that fall under your affordability levels so that you don’t strain yourself too much in this process.

Shawne Merriman, known for his hard hits and intense defense, is one of the best players in the NFL. He has spent years sculpting his body into the machine it is today. In order to build a body Shawne Merriman’s you need the proper mix of lifting, running, and diet which, together, can help you build strong, defined, and toned muscle throughout your entire body.

Shawne Merriman Workout

A good workout plan should be easy to follow. To maximize new muscle growth, you need to balance working out and recovering. One of the best plans for this involves the following workouts. The numbers in front of each exercise indicate the number of sets and the number of reps in each set.

Workout A

3×5 Back Squat

3×5 Bench Press

3×5 Power Clean

Workout B

3×5 Back Squat

3×5 Overhead Press

1×5 Deadlift

Simple, huh? Alternate workouts 3 days per week, with one day off between each workout. Monday, Wednesday, Friday is good. You can add supplemental work like sit ups or pull ups, but your goal should be add weight every single time you lift. To start, simply work with the bar until you are comfortable.

Nutrition

A solid diet is key to building a fundamentally strong and well-rounded body. You should be eating lots of calories to build muscle. Each pound of muscle is approximately 3,500 calories, so eating 500 calories above your regular bodily needs (usually 2,000 calories / day) will result in a pound of muscle per week!

For each pound of bodyweight, eat 1 – 1.5 grams of protein, which can be found in foods such as red meat, chicken, tuna, and nuts. Leafy greens like spinach and arugula are also good. A healthy amount of fruits and vegetables will help your body recover faster and feel fitter. Finally, protein shakes can help boost metabolism and augment your natural protein intake.

Don’t worry too much, though! You’re trying to build muscle. That means your body will take whatever you throw at it (pasta, pizza, Chinese food, whatever) and use the nutrients in that food to build your beautiful new body.

If you’re serious about building a body like Shawne Merriman diet and exercise will only get you halfway there. Supplements like Nitric Oxide will help you boost blood flow to muscles. It will give your muscles exactly what they need to grow, bigger, stronger, and more powerful with each workout. It will enhance your recovery time and give you a boost to your energy and metabolism.

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.

Tungsten is a chemical element whose atomic number is 74. Tungsten can be cut with a hacksaw in an impure state. It is very hard and corrosion resistant. It is heave and is a steel grey transitional metal.

Tungsten can be found in the minerals wolframite (iron-manganese tungstate), scheelite, ferberites, and hubernite. The nutrient has strong physical properties. The nutrient has a higher melting point then any other non-alloy metal.

The biological role of tungsten has enzymes oxidoreductases that use tungsten similar to molybdenum by using it in a tungsten-pterin process.

In Fallon, Nevada urine tests of cancer patients and their families showed elevated levels of tungsten. The CDC however says that though there is no data available that actually makes that connection.

There isn’t that much information out there on Tungsten, however, it can be beneficial to ones health when combined with the correct nutrients. We have found out during our ten years of research in to nutrition and various alternative natural health supplements, that by taking certain nutrients with other nutrients needed, the therapeutic benefits can be elevated to extreme levels.

Not many supplement manufactures are aware of this however, and on top of industry wide problems such as toxic contaminants and the actual ingredients not being in many health products available, the actual products produced can be low quality. The only person that sufferers is sadly, you, the consumer.

To address such problems we advise you find a natural supplement manufacture that complies with pharmaceutical GMP compliant facilities, such places are the strictest in the world for the manufacture of dietary supplements.

We also recommend that you email the company to confirm if they have a certificate of analysis on file. This confirms that the listed ingredients are the nutrients contained in the product you are interested in purchasing.

The Obsession With Biceps

Every guy’s trying to pump ’em up. But is it just a waste of time to do bicep workouts? Biceps are one of the “glamour muscles,” along with pecs and abs. Guys tend to focus a lot of their attention on these at the expense of the other muscle groups. Bench press, curls, and crunches… these are the bread and butter of the modern man’s weight lifting routine.

But why biceps? Compared with the hips and the shoulders, biceps are a poor indicator of overall strength. Researchers in the field of evolutionary psychology have found that women are attracted to three main features on a man’s body:

1. Broad shoulders.

2. Slim stomach.

3. Muscular butt.

What’s missing from that list?

The main reason guys put so much emphasis on their biceps is to try to “out-gun” other men and win more social validation. But don’t jump to conclusions and think you shouldn’t work on your biceps at all…

Bicep Curls: A Horribly Inefficient Exercise

Let’s be honest, bicep curls take up a lot of our time at the gym. Whether they are dumbbell curls, barbell curls, concentration curls, or preacher curls, most guys have done ’em all.

Isolation exercises, such as the biceps curl, are best left to bodybuilders. The idea that our muscles need to be worked on one at a time has been ingrained in our culture since the muscle mags of the 70s glorified guys like Arnold Schwarzenegger and Lou Ferrigno.

Isolation exercises may help you grow stronger, but at one muscle group at a time, you will be spending a huge chunk of your life working out just to get into decent shape. Most guys take a week at the gym to work each of their muscle groups individually. Much better to do compound exercises that work several muscle groups at once so you can get on with everything else you need to do in your busy life. Complex exercises also help you develop better coordination and balance.

You may be thinking that if you ignore bicep isolation exercises that your body will somehow look “unbalanced,” with flabby parts and ripped parts. Well, the body is meant to perform complex movements such as the squat and the press, and will naturally look “balanced” if you make them your weight lifting staples.

The Best Biceps Exercise

So bicep curls take up too much time that would be better served doing complex movements, ones that will work many muscles at once, help you look more balanced, and improve your balance and coordination. So which ones are best to build your biceps?

Truth is, most of the “big lifts,” such as deadlifts, presses, and cleans are going to work your biceps to varying degrees. But if you are really worried about them, there is no better solution than to incorporate the close-grip underhand chin up into your routine. Not only will your biceps get stronger, but your back will get a great workout as well, helping develop the V-shaped torso that women find so attractive. And you’ll never waste another minute on traditional bicep workouts ever again.

One common thing I notice in the gym is people ignoring the tempo at which they do their reps and sets. Tempo happens to be just as important as reps and sets when it comes to constructing the perfect workout for building muscle. Before I begin talking about tempo just let me give you my explanation. Tempo is the speed at which you lift and lower the weight at, the pauses at the top and bottom of each rep, and the overall time of the set. Next let me tell you how to read tempos because they are written out normally with just numbers in a line. An example of a tempo written out would be 4242. This means you raise the weight for four seconds, pause for two seconds at the top of the rep, lower for four seconds, and finally pause for two seconds before you move on to the next rep.

Some people write them out with just three numbers such as 313 and ignore the pause at the bottom. I prefer the pauses because they stop momentum, and if you are just swinging the weight up and down this takes a lot of tension off of the muscle. Another thing to be aware of is if the tempo contains an “X.” All that means is to explode as fast as you can on the way up. Seems simple enough so lets get into common manipulations of tempo. One thing to note really quick. Some people write tempos the opposite way I do. Some have the eccentric or lowering the weight part first. Just be aware because their is no universal law to writing tempos.

Quick Tempos

Quick tempos are typically not used for muscle building workouts because they do not keep the muscle under tension long enough. Instead they are great for explosive training. A common explosive training tempo would look like X0X0, or as I call the hugs and kisses tempo. Explosive training is just fast movements meant to reflect those in sports normally so athletes can gain strength to call on and use fast. Normally explosive training is not done with to many dumbbells and barbells, but instead you use mostly bodyweight exercises and medicine ball exercises. Medicine balls are great for explosive training because you can throw the ball and do movements that are impossible with a dumbbell. Bodyweight exercises are easy to manipulate for explosive training because you can lift yourself off the ground. Push ups where you push away from the floor as hard as you can so you go into the air, and jumping squats are both fine examples of bodyweight explosive training.

Slow Tempos

Truthfully I do not see much value in really slow tempos, and by slow I mean greater than 15 seconds a rep so the tempo would be like 6262. As the saying goes “Train slow be slow.”

Muscle Building Tempos

Now to get to the bread and butter of manipulating tempos. If you wish to do this for muscle gains you probably already know that you should use 8-12 reps. At least that is commonly known, but to even get more detailed in your workout plan for muscle building you want to use tempos that can keep the muscle under tension for 40-60 seconds. Anything under that will come out with a strength gain and anything above 80 or so seconds will come out with aerobic gains. The best is between 40-60 seconds. To get our time between those recommendation we need to do about 5-6 seconds a rep. So my recommend tempos would be 1131, 1121, or even 1221. Any one of those will be great because with 8 reps the seconds come out to about 40-48, and with 12 reps they come out to 60-72 seconds.

It’s no secret that there’s a direct connection between diet and health. Not only does your body run on the fuel you give it, to a large degree your body is the fuel you give it. But these facts don’t make it any easier to eat well and maintain a healthy weight, as evidenced by the $64 billion weight loss industry in the US.

So here are 7 simple tips for managing your diet and overall health:

#1 Set Reasonable Goals

You can’t climb Mt. Everest on your first day of hiking. So set an achievable goal and be sure to give yourself a big high-five when you achieve it. Then fix your sites on the next reasonable goal.

Fit-Bit: Be realistic in your objectives.

#2 Record And Review Your Progress

Keep a record of what you eat (there’s more than one app for that) as well as your fitness program (more apps). When you know you’re logging what you eat, you’re more likely to lose weight, while seeing those fitness graphs and sharing them on your favorite Social Networks is great reinforcement.

Fit-Bit: Track it.

#3 Make Your Pantry Healthy

If you are what you eat then, in fact, you are what’s in your pantry. So don’t stock junk food at home. If your family members or roommates want that kind of stuff, ask them to keep it out of site. When you’re hungry and there’s only healthy food around, that’s what you’ll eat. And on the flip side, take healthy snacks with you so that the “healthy pantry” goes wherever you go.

Fit-Bit: Keep the junk away and the healthy stuff at hand.

#4 Kick It Off With High Protein Daily

Eating a high-protein breakfast which is nutritionally balanced will make you less likely to overindulge the rest of the day because you’ll feel less hungry.

Fit-Bit: Jump start your day with high protein.

#5 Start Your Diet And Workout Routine Simultaneously

That little voice in your head will tell you that you don’t want to take on too much at once. However, there is evidence that embarking on your healthy diet and new exercise regime together actually works in your favour in the long-term, with each bolstering the other.

Fit-Bit: Eat right AND exercise together from Day one.

#6 Supplement Your Hard Work? Garcinia Cambogia

A lot has been said about Garcinia Cambogia extract as a weight-loss enhancer. Some studies seem to indicate that it can help shed pounds.while others are not so sure. While Garcinia Cambogia on its own is not a miracle weight-loss solution, it may help enhance your diet and exercise efforts. Try one with a money-back guarantee, it’s worth a shot.

Fit-Bit: Augment weight loss with Garcinia Cambogia.

#7 Make It Sustainable

Your friend tells you how her new diet and swimming regimen has worked wonders, she’s lost 15 pounds in the last few months! Sounds great, but if you hate swimming that is not your ticket to health. Find a workout you enjoy so that you’ll keep it up over the long haul.

Fit-Bit: Do what works for you in the long-run.

Tricep are a good addition to the big guns of biceps in the front of the arms.

There are three parts to the tricep; the lateral, medial, and long heads. In order to fully develop the tricep, it is crucial that you work each of these three parts. One tricep exercise will not be enough to work all three parts of the tricep.

The best routine for big triceps is immediately after you work out your chest since most chest exercises also target the triceps. It is a good warm up for your tricep muscles. Work the triceps two times a week with at least 48 hours between workouts. Follow this exercise routine for the biggest tricep growth.

1st Tricep Workout Day:

Standing Dumbbell Extension: Sets 3, Reps 8-10

To do this exercise you need a dumbbell at your preferred weight. Stand with the weight over your head, gripped by both hands with the arms extended. Lower the weight behind your head as you bend your elbows and bring it back up.

Lying Tricep Extension: Sets 3, Reps 10

To do this exercise you should lie down on a bench holding the barbell with both hands less than shoulder width apart and your arms fully extended over your head. Then move the weight back slightly and lower it down to the top of your head. It is important that you keep your elbows in during the whole movement.

Tricep Dips: Sets 3, Reps 8-10

This exercise is done on the parallel bars. You should place yourself between the bars with the bars at the sides of your shoulders. Grip each bar with your palms facing each other. Push yourself up until your arms are almost completely extended but not locked out. Bend your knees and cross your feet. Bring your body weight down slowly as you bend your elbows.

2nd Tricep Workout Day:

Close Grip Bench Press: 3 sets, Reps 8-10

This is like a traditional bench press except the hands should be closer together on the bar. Perform it like a regular bench press.

Tricep Push downs: 3 sets, Reps 10

This workout is down with a cable pulley with a bar at the end. Place both hands on each side of the bar with your palms facing away from the body. Pull the bar down and straighten your arms all the way.

Tricep Push Ups: Sets 1, Reps 20

This move is close to the traditional push up. The only difference is the placement of the hands. Instead of having them shoulder width apart, bring them in closer until the thumbs are almost touching. Come down until your nose is close to the floor.

This workout should be done for the first 4-6 weeks. After that, change it up with some different moves or heavier weights. Remember that the body gets used to a routine. To keep the muscles in shock and still growing you have to give it something new to do.