Workouts & Exercises for BodyBuilding

The “Exercise” Myth

We get hundreds of emails, forum posts and messages at WorkoutBOX. However – if everybody read this prior to emailing us, our overall volume of questions would probably be cut in half.

Why?

Because about half of them are similar to the following question:

A new routine could mean a new physique

He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery.  ~Harold Wilson

This statement, although maybe a bit dramatic, applies as much to your workout program as it does to life. Once you reach certain stages and adaptations in your fitness level, change is mandatory in order to progress. If you neglect to make specific changes, you’ll find yourself at a standstill in your physique, athletic ability and body fat percentage. I see people all the time in the gym that are there for an hour or two, five times a week doing the same routine, same rep range, using the same effort and intensity, even the same equipment every workout. Five years down the road they look…you guessed it…EXACTLY the same! Now, I give them full marks for getting to the

Hey guys, give the chest and bi’s a rest

You’ve seen these guys at the gym. They have massive cobra shaped  lats, biceps that are busting out of their skin tight shirt and a chest that some of us gals would pay thousands of dollars for. You see them about to burst a bizillion blood vessels while pounding out red faced reps of presses and preacher curls but if you look south you’d swear they were standing on a chicken. Why do so many dudes neglect their legs? Where are the squats, the deadlifts, the leg extensions?

Now I realize that men tend to carry their strength in their upper bodies and naturally they would prefer to train chest and bis almost exclusively. I also understand that leg day, if done properly, is brutal, so it makes sense that so many guys would rather opt out of lunging their way to nausea and agony. Having said that however, balance in a weight training program is essential not only for functional purposes, but aesthetically speaking as well. I mean sure, you may have abs I could wash my delicates on and a set of pecs that Pamela Anderson would envy, but if your quads are the same circumference as your arms, you’ve got a problem.

If you want balance in both functional performance and physique, you’ll have to bite the bullet and mosey over to the squat rack. No doubt about it…leg day is tough! Your legs are comprised of numerous large muscles, making the workout excruciatingly taxing, assuming you’re doing it with enough intensity. However the rewards of a fabulous leg regime far exceed the temporary torture and torment. If you’re man enough to grin and bear it, you’ll reap massive gains in size, strength and possibly phone numbers.

WorkoutBOX offers the best training programs designed by the industry’s top professionals.

Be the desire of all women with the Brad Pitt workout

If you have seen the movie Fight Club, you would no doubt have noticed the incredible physique of Brad Pitt.  The movie was filmed in 1999 and still 10 years later, guys are saying “I wanna look like HIM!”  So I have made it my mission to find the exact muscle shredding program that Brad Pitt used to get into shape for this film.

Here it is….

Muscle Building for Big Arms

Scouring the internet for the best arm workouts? Here’s a high-level arm exercise that you can add to your muscle building workout.  This works both the forearm and bicep and will help give your physique an all-around solid appearance.

The Janda Sit-up. The King of all ab exercises.

The Janda sit-up just may be the epitome of all gut busting ab exercises and should without a doubt be a staple of any ab workout or routine. The Janda sit-up takes it’s name from it’s creator, Czechoslovakian exercise physiologist Vladimir Janda, one of the world’s foremost experts on muscle function analysis and back complications.

The Best Back Exercises to Improve Posture

I was struggling to come up with a topic for today’s blog as I sat slumped and hunched over my computer noticing a nagging, familiar ache in my back. Aha! I quickly sat up and readjusted as the topic of back strengthening exercises flashed before me. I’m often asked by clients how to improve posture and what the best back exercises are to get them standing erect and upright.

Effective Muscle Building Workouts Include Supersets

A superset is a combination of two different muscle building exercises performed consequtively with no rest between them in order to increase workout intensity. Supersets are advantageous to a exercises for a number of reasons.

First of all, supersets allow you to save time by eliminating rests between sets. You’ll spend less time in the gym while enjoying all the benefits.

Supersets offer a metabolic boost due to the increased intensity, adding a fat burning component to to your muscle building workouts.

Compound Exercises Best for Muscle Building

If you’re looking through muscle building workouts or bodybuilding programs, you’ll most likely notice a combination of isolation and compound exercises.

Isolation exercises are simply that. They isolate a particular muscle group through the movement of a single joint. Some examples would be the leg extension, where the only joint in motion is the knee, working the quadriceps. Hammer curls isolate the bicep through movement of just the elbow. The lateral raise isolates the deltoids through movement of the shoulder.

How to get more from your Workout Programs

As I was sweating my way through one of my workout programs at the gym yesterday, I couldn’t help but notice something that seems to have become very common in many exercise routines. More and more I witness total complacency and lack of focus. A lot of the members I encounter are going through the same workout programs at the same level of intensity for years on end. While they may have the best of intentions and I give them full marks for getting to the gym, the results simply aren’t there. Perhaps you have found yourself in the same fitness rut. With just a few simple changes and a little more focus during your workout, you can make some huge improvements and reap the full benefits of your fat loss workout or muscle building workout.