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Category: Body Building

  • Farmers Walk Workout Finisher

    Post From http://leehayward.com/blog/farmers-walk-workout-finisher/

    One of the best workout finishing moves that you can do to help build up your grip strength, as well as building functional strength from head to toe, is the Farmers Walk.

    And this exercise is super simple, all you need to do is grab a pair of heavy dumbbells and go for a walk around the gym.

    Most people think of the Farmers Walk exercise as a forearm workout (which it certainly is) but there are so many more muscles coming into play besides your grip and forearms.

    Walking with heavy resistance will work all the small stabilizing and supporting muscles throughout your traps, upper back, spinal erectors, obliques, abs, core, hips, calves, ankles, etc. The Farmers Walk basically develops functional strength throughout the entire body.

    Farmers Walk Instructional Video…

    Note: if you can’t watch the embedded video clip above,
    you can watch it right on my YouTube Channel by Clicking Here

    If you’ve never done the Farmers Walk before, than just start off walking a couple laps back and forth the gym after your workouts. It’s best to wait until after you have finished your planned weight training workout before you do the farmers walk because if you were to do them at the start of your workout you would pre-exhaust your grip and your hands will be too fatigued to perform your normal workout routine.

    Like any new workout or new exercise, start off slowly and build up gradually. Don’t get over zealous and do too much, too soon. Just start with a couple laps of the gym, resting at least a minute or two between each lap. Now the distance is going to vary based on how much space you have available, but shoot for a minimum of 50 steps per “lap”.

    As for the starting weights, it’s going to depend on your individual strength levels. I would guess that most men who workout should be able to handle about 50 pound dumbbells for their first workout. But use your own judgement on this one. It’s much better to start “too light” and build up gradually overtime. Rather than starting too heavy, strain something, get injured, and then be set back several weeks while you wait for your body to recover.

    Different Farmer's Walk Variations

    Training With Progressive Overload…

    Each time you do the Farmers Walk strive for some form of progressive overload. Be that walking for longer distances, such as longer laps or more laps per workout. Or strive to lift heavier dumbbells than you did for your previous workout.

    One way you can build progression into your workouts is to take a pair of dumbbells that you can carry for approx. 50 steps and gradually work up to carrying those dumbbells for 100 steps. Then when you can get 100 steps, move up to the next heaviest set of dumbbells and start the process all over again.

    Advanced Farmers Walk Workout…

    As you get more advanced you can even train beyond your natural grip strength by using lifting straps. This will allow you to carry heavier dumbbells and / or walk for longer distances. This advanced version of the Farmers Walk is a great way to build up functional strength throughout your entire body.

    If you are going to do this, start off with a couple sets without lifting straps to build up your natural grip strength, then do a couple more sets with lifting straps to really push yourself.

    Strive to do the Farmers Walk twice per week with at least 2 days in between each Farmers Walk workout. If you follow these tips here you will notice some big improvements in your grip strength, work capacity, and functional strength within the matter of a couple months.

    If you have any questions, comments, or feedback – please share them below.

    And if you like the Farmers Walk, than you’ll also like training with Heavy Grips Hand Grippers. They are awesome for building muscular forearms and strong crushing grip strength.

    Heavy Grips Hand Grippers

  • JUST DO IT – Bodybuilding Motivation 2016


    Post From http://www.ifbb.com/2016/10/tahiti-awarded-its-most-dedicated-officials/

    by Armando M.   Tahitian Bodybuilding & Fitness Federation awarded, on recent October 1st., the official members who were most deserving and dedicated with the actions taken by the national federation during those years. President Jerry Yeung holds the position for 4 years now and has continuously improve and innovate by concrete actions, to energize and give a different dimension to our sport, in French Polynesia. These appointments were well deserved and officials were largely satisfied with the honors done to them, by the IFBB executive members of the International Office, in this case, President Dr. Santonja.

    The awards ceremony to official members took place in addition to one Seminar about the danger and fighting against the practice of doping.

    The nominees were:

    Mrs. Titaua Sangue: 20 years with the IFBB, responsible for female athletes.

    Ms. Teeeva Teauna Carreau: 3 years with the IFBB, executive director at the IFBB Tahiti.

    Mr. Vincent Carreau: 3 years with the IFBB, responsible for male athletes

    Mr. Yann Lucas: 3 years with IFBB, official member and Master of Ceremony, at the IFBB Tahiti.

    Picture: TBFF President, Mr. Jerry Yeung, with the four awarded officials.

  • Homemade Protein Shake (Easy Tips)

  • Arnold Schwarzenegger – 69 Years Old Workout | Age Is Just A Number


    Post From http://www.ifbb.com/2016/10/2016-ifbb-balkan-championships-serbia-broadcasted-in-video-streaming/

    by Armando M. / N. Vuckovic   25th Balkan Bodybuilding and Fitness Championships, which will be held in Knjazevac (Serbia) on October 22nd, will be broadcasted in a double video streaming session, from 11 am to 16 pm, and from 18 pm to 22 pm.

    This is the first time that the Balkan Championship will be entirety transmitted through video streaming and this will make possible to boost event more our sport, enjoying with the performance of the best athlete in the Balkans.

    The link to watch the Balkan Championship live is: www.tv.knjazevac.org.rs

    In the first session (11:00 to 16:00), spectators will be able to watch the following categories:

    Junior Bodybuilding (up to 75 kg; over 75kg and Overall)

    Men Fitness (Open)

    Junior Bikini Fitness (up to 163 cm; over 163 cm and Overall)

    Masters Bikini Fitness (Open)

    Women Physique (Open)

    Junior Men Physique (up to 178 cm; over 178 cm and Overall)

    Men Physique (up to 178 cm; over 178 cm and Overall)

    Master Men Bodybuilding (Open)

    Men Classic Bodybuilding (up to 175 cm; up to 180 cm; over180cm and Overall)

    In the second session (18:00 to 22:00), will be offered the next program:

    Opening Ceremony with parade of nations;

    Women Fitness (Open)

    Bodyfitness (Open)

    Bikini Fitness (up to 163 cm; over 163 cm and Overall)

    Men Bodybuilding (up 70 kg; up to 80 kg; up to 90 kg; up to 100 kg; over 100 kg and Overall)

    Best National team award.

  • Arnold Schwarzenegger – No Pain No Gain 2016 | Bodybuilding Motivation

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  • Kai Greene – The Ultimate Back And Shoulder Workout [Part – 1]

  • Single LEG Press – Get Twice The Workout With Half The Weight!

    Post From http://leehayward.com/blog/single-leg-press/

    The Leg Press is an awesome mass building compound leg exercise. While most bodybuilders will ranks barbell squats as the number # 1 Leg Exercise – the Leg Press is a close second because it’s a heavy compound exercise that works all the major muscles of the lower body – quadriceps, hamstrings, hips, and glutes.

    In fact, there are a lot of bodybuilders who have used the leg press as their primary mass building leg exercise to build big legs without squats.

    Now most folks will use the leg press in the traditional fashion with 2 legs at the same time, but an even harder variation that you can perform is the Single Leg Press – this one has some unique benefits.

    Watch the video below to see a demo of the Single Leg Press…

    Click Here To Watch The Full Video On YouTube.

    Greater Range Of Motion…
    When you do the leg press with one leg at a time you’ll work the quadriceps, hamstrings, hips, and glutes with a greater range of motion and help to generate more muscle activation. Even though the actual movement may look similar to normal leg presses, it feels totally different.

    Develop Balance & Proportion Between Both Legs…
    Chances are you may have an imbalance between your left and right sides, where one side is bigger or stronger than the other. This is pretty common, but by doing single limb exercises – such as the Single Leg Press – you’ll force each side to perform an equal workload and this will help to develop balance and proportion between the left and right legs.

    More Core Stimulation…
    You’ll also get some core work in your abs and obliques from having to stabilize your body. Even though your back is supported on the back rest – you will still feel your abs working during this exercise.

    Twice The Workout With Half The Weights…
    Another great benefit to this leg press variation is that you won’t have to be a weight plate hog at the gym. Most guys (and some gals) will have to round up at least 10 x 45 pound plates in order to get enough weight to perform the leg press. And the really strong dudes are using 20 or more plates. But with the single leg press you’ll be able to get more muscle stimulation with less than half of the weight plates that you normally use.

    Not having to load as many weight plates makes it a lot more convenient to perform leg presses in your leg workout. Normally it takes more time to load the weight plates on and off the machine than it does to perform the actual exercise. But with the Single Leg Press variation even the strongest guys will only need to use a few 45 pound plates per side to get a killer leg workout.

    I encourage you to give the Single Leg Press a try for yourself and leave me a comment below letting me know how it works for you.

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