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.

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.

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.

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.

If you have been shopping around for a Bowflex then you might want to know the truth about the Bowflex workouts. Can you really build a muscular ripped body using a Bowflex home gym?

As a personal trainer I have tried just about every piece of exercise equipment and home gym on the market today. You will find in this article is what I consider to be the very best Bowflex workouts and as they claim “For Real Results!”

Here’s a list of equipment you will need to have a mind blowing Bowflex workout.

1. Of course, you’ll need a Bowflex home gym

2. A clock or timer to keep track of your rest interval.

3. A notebook or workout log to keep track of your sets and repetitions and exercises

4. Your workout schedule will be 3 to 4 times a week on nonconsecutive days.

5. You will perform 8 to 12 repetitions per set.

How To do your Bowflex Workouts:

1. Select a resistance that you can perform at least 12 sets with.

2. Rest for the more than minute between exercise..

3. Watch resting between exercises record resistance and the repetitions you performed

4. Use this Bowflex workouts routine for 6 to 8 weeks.

If you would use discipline, a smart diet and perform a cardiovascular workout four times per week for a minimum of 30 minutes you will notice a change in your body. You will begin to look more muscular and leaner.

In time at all, you’ll be able to show off your new muscular and ripped Bowflex body. muscular look. You’ll be able to show off our new muscles in as little as 6 weeks if you complete this program.

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

With the arrival of the New Year, you may be feeling extra motivated to set some goals to go after. You have some ideas in mind on what you hope to achieve with your workout program and nutrition plan and now just need to put those into action.

Setting goals at any time of the year is always a wise idea as it gives you a clearer picture of what to do to go forward. Unfortunately, many people do not realize success with their goals only because they are not planning them properly. What can you do to set up goals that will leave you experiencing maximum success?

Let’s look at four smart tips to make the most of your resolution…

1. Be Specific. As often as you can, be specific. What exactly is it you want to accomplish with your training program or nutrition plan? If you are vague, it leaves room for questioning. You want to know exactly how close you are coming to realizing success. There should be no doubt in your mind how far you have to go to see the success you desire.

2. Get Support. Next, make sure you have support. Anyone who goes after goals with the backing of others sees far greater success and adherence than those who do not. Enlist your friends to be support buddies and also recruit all the “experts” you may need to help you stay on track. Include personal trainers, nutritionists, and anyone else you may require.

3. Assess Your Previous Goals. One important “must-do” for success is to evaluate your previous targets. How come you failed at your last attempt – if you did – to reach this goal? Identify the reason and make sure you have a plan to overcome it this time around.

If you do not take this step, chances are high you will repeat the same over again. It is imperative you are learning from the mistakes you have made.

4. Keep A Progress Journal. Finally, be sure to maintain a progress journal. A progress journal helps you identify how far you have come and exactly how your day-to-day progress is looking. It is also an excellent way to stay motivated.

Put photos and images in this journal if you want, or only write down exactly what you have done in the gym to get the results you are seeking.

There you have the top tips to help you achieve your New Year resolutions. Put these tips into action, and you will be well on your way to seeing maximum results.

A popular excuse that is used many times by people looking to get in shape is that they don’t have time or the right equipment to get fit. This is common to hear but if you look at places like the inner cities you will find that a ghetto workout is more than enough to get the body you deserve.

What Is The Ghetto Workout

Several years ago an underground film was made title, “The 24 Hour Ghetto Workout.” In this movie there are several men in urban neighborhoods working out by simply using their environment and their surroundings as a gym. These men lacked equipment but they showed that with using some creativity and objects at their disposal they could turn their neighborhood in to their personal gym.

Although there has been a myth that in order to get in shape you need high-end equipment or a gimmick in an infomercial the truth is that all you really need is your body. Maybe you have been led to believe that bodyweight workouts won’t get you looking fit and lean but the truth is that you will get many benefits by using your body.

Cardio And Strength Training Rolled In To One

Bodyweight workouts like those done in the ghetto workout are beneficial, as they not only help you gain muscle but can help you burn fat. Performing bodyweight exercises require effort and as such will boost your cardiovascular abilities much greater than if you were doing weight training. Sure, you will not have the benefit of doing bench presses but having a top physique takes more than just doing bench presses.

A Sample Ghetto Workout

• 15 Push Ups
• 10 Pull Ups or do as many as possible
• 10 Chin Ups or do as many as possible (excellent for back and biceps)
• 10 Bodyweight Jump Squats
• 10 Lunges each leg
• 10 Hand Stand Push Ups
• 10 Hanging Leg Raises or Lying Leg Raises or as many as possible

Perform the circuit without stopping and repeat for a total of 3 to 4 times 2 or 3 times a week on non-consecutive days. In the movie guys substitute pull up bars with stop lights or fences. These bars can be used to do pull ups, chin ups and hanging leg raises.

The workout outlined above is very simple but is a good way to get started if you have no equipment or don’t have a gym membership. By performing this circuit of exercises non-stop you will elevate your heart rate and get a cardio benefit as well.

If you want to add some cardio to this workout you can simply run sprints instead of jogging. For a cardio routine to add 3 times a week you can do the following.

• Walk or Jog For 2 minutes
• Sprint at a fast pace for 1 minute
• Walk or jog for 2 minutes
• Sprint at a fast pace for 1 minute
• Walk or jog for 2 minutes
• Sprint at a fast pace for 1 minute
• Walk or jog for 2 minutes
• Sprint at a fast pace for 1 minute
• Walk or jog for 2 minutes
• Sprint at a fast pace for 1 minute

This type of cardio workout will boost your HGH levels that are key in burning fat and building lean muscle.

As you can see, getting a great body is only a matter of getting creative as they do in the ghetto workout. Soon enough you will look good without having to join a gym or buying fancy equipment.

It goes without saying that the majority of fitness professionals discourage you from spot-training any one particular area for exercise or weight loss. However, bestselling author Tim Ferriss makes a strong case in favor of kettlebell exercises for women who want to get a bigger butt.

Having previous experience (and little interest) of kettlebell training, Ferriss was reintroduced to the power of the workouts over a meal in Buenos Aires, Argentina with someone he dubs “The Kiwi.” Holding a BSE in exercise physiology, The Kiwi saw a professional Brazilian samba dancer balance tequila shots on top of each butt cheek.

Inspired, the Kiwi performed an experiment in kettlebell training on his then-Chinese girlfriend on the art of “perfecting the female posterior.” Within 4 weeks, the girlfriend, a woman with a “surfboard” body, became one of the top ten sexiest girls at her school at the University of Auckland. She was literally bombarded by fellow students who wanted to know what she did to pull her butt so high on her hamstrings. The answer was kettlebell training, specifically swings.

Kettlebell Swings for a Sexier, Higher Butt

Whether or not you plan on balancing tequila shots on your butt, it’d be nice to, wouldn’t it? Today’s most popular fitness programs feature intense workouts that provide maximum results in record time. For women, especially women who want to get an hourglass figure, kettlebell exercises happen to be one of the most popular trends right now.

“By swapping ineffective cardio for shorter, more intense bursts of kettlebell activity, you rev the metabolism like crazy,” says Caroline Radway, kettlebell fitness expert. “You preserve lean muscle, blast fat, and keep your body burning calories for hours after you’ve finished.”

Here are directions for performing kettlebell swings that will help you get a bigger butt:

• Stand with your feet between 6 to 12 inches apart on either side.
• Place the kettlebell six inches in front of you on the floor.
• Use both your hands to get a good grip on the handle. Without standing up, hike the kettlebell back and up behind you between your legs. You should feel as if you’re about to sit back on a chair.
• Come to a complete stand, popping your hips forward with the assistance of the kettlebell’s momentum. Allow the momentum to guide your body to swing back into a hinge position as you repeat the movement.

Tips for Effective Kettlebell Swings

Avoid rounding your back. Keep your shoulders retracted (pulled back).

Do not squat. The movement is not supposed to be a squat. It’s supposed to feel more like you’re about to sit down on the edge of a seat.

Imagine that you’re pinching a penny between your butt cheeks when popping your hips. This creates a forceful pop that engages your gluteal (butt) muscles even more. “If your dog’s head gets in the way, it should be lights out for Fido,” says Ferriss.

As you can see, you can get a bigger butt using kettlebell exercises for women, but you can’t expect an immediate overnight transformation, especially if you’re not using proper form. Consider investing in a few kettlebell training sessions to learn proper form so that you execute moves flawlessly to maximize your results and minimize your chances of injury.

Vertical Jump

The ability to jump vertically is an advantage in many sports. As a result there are many athletes who would like to jump higher. Jump training (also called vertical leap training) is promoted as an effective way to increase the height of your vertical jump. However, some people just seem to be able to jump high naturally. So what role do your genetics versus jump training play when it comes to your vertical leap? Well there are several important factors that affect the height of your vertical leap.

Body structure – Bones

While most athletes have 2 arms and 2 legs, there are important structural differences between individuals that are largely determined by your genetics. For example, genetic factors affect the speed and timing of your bone growth during your teenage years. This has an impact on your overall height, the length of your limbs, the length of your torso relative to you legs, the proportion of the length of your femur (thigh bone) to tibia (shin bone) and other factors that affect the height of your vertical leap. No amount of training will improve your bone structure to allow you to jump higher.

Body structure – Muscles and Nervous system

The height you are able to jump is dependent on your body’s ability to exert explosive force to propel you into the air. Your muscles and nervous systems are central to this ability. You may have heard of ‘fast twitch’ and ‘slow twitch’ muscle fibres. An Olympic sprinter will most likely have a high proportion of fast twitch to slow twitch ratio, perhaps 90% fast twitch, 10% slow twitch. An Olympic marathon runner is likely to have the opposite (many slow twitch, few fast twitch). Everyone has at least some fast twitch and some slow twitch muscle fibres. Genetics play an important role in the proportion of each. Having more fast twitch fibres is an advantage for exerting the explosive force required to leap vertically.

Training effects – Yes can jump higher!

However, with the correct type of training, it is certainly possible to improve the height of your vertical jump no matter how ‘good’ or ‘bad’ your genetics are. While training will not give you more fast twitch fibres, it will help you make the ones you have more powerful! The explosive power required for a high vertical leap is dependent on strength and speed which can be influenced by training.

Lifting weights as part of a standard strength training program at the gym may give you strength but not speed. Working on speed drills alone may give you a bit of extra speed, but without the power to propel you body into the air, speed alone is not enough.

Then what type of jump training should I use?