I Want To Help You!!!

Guys/Ladies I am here to help you. Below this I put up a poll for all of you to choose from if you click on one of theses polls I will give you a great effective workout that will either focus on Mass, Fat Burning, or Toning.


Cardio = Fat Loss?

Hey Guys recently I put up a poll to see if you guys new whether it is a good idea to do Cardio to burn fat. Well the answer is yes and no. Cardio is great for your heart and respiratory system but its not the most effective way to burn fat. If you would like to burn fat fast your work outs should be like this. First your should do a normal super set work out for about an hour then after wards jump on a Cardio machine (I recommend the treadmill) then do a 4.5 mph walk for two miles with an inline of 4.0, this will take about 28 minutes. It is a little annoying to do this at first but soon you will get used to it after each of your workouts. 

Cardio Room at Cole Harbour Place developed in...

Cardio Room at Cole Harbour Place developed in 1999 (Photo credit: Wikipedia)

5 Machines That Are Better Than Free Weights

Im not gonna tell you to give up free weights but hear this, these five machines build more muscle than there free weight versions.

A complete weight training workout can be perf...

A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). (Photo credit: Wikipedia)

Preacher Curl: Biceps curls with free weights are super effective at building up your guns, which is why we use them as staple exercises in our arm building programs. However, there’s one disadvantage all free weight and cable biceps curl variations have that a machine doesn’t gravity!

Reverse Peck Deck: Ever notice that when most people do rear-delt flyes with dumbbells they end up swinging (cheating) a bit? That’s because if you grab a weight that fits your strength during the initial part of the rear-delt flye, it’s going to be too heavy when you get your arms get to the point that they are parallel with the floor. It is at that point in the movement that your lever arm is at its longest.

Peck Deck: This exercise has a lot of the same benefits as reverse pec-deck given that both are inverse motions. When doing pec-flyes using dumbbells, you get the tension at the bottom (stretched) position, but get less and less the closer you come to the top position as your arms move above your shoulders. But when using the pec-deck, you get even tension (due to the CAM system) throughout the entire range of motion even when your arms are directly in front of your shoulders. This allows you to hit your pecs in a manner that dumbbells don’t allow. 

Shoulder Lateral Raise Machine:  I have found this machine to be more effective at putting on some serious shoulder caps than its free weight counterpart for the very same reason I’ve already shared on the previous three exercises I listed. Even at the bottom position, when your arms are by your sides, your delts are working against the machine. Whereas in the dumbbell version, your arms are just hanging there and your shoulders are relaxed.

High Row Machine: We at Performance U like this machine simply because the movement feels very natural and allows you to perform a diagonal/arch-like compound pulling motion. Think about it, most pulling exercise are either vertically oriented (chin ups, lat pulls, etc.) or horizontally oriented (bent over rows, seated rows, T-bar, etc.) But, the hammer strength high row machine is kind of in the middle. It’s like the incline press for the back. It’s not a bench press and it’s not a shoulder press. It’s somewhere in the middle. In other words, this machine allows us to hit the back in such a way that’s hard to match with other exercises.


5 Tips for Beginners

1. Appropriate diet:

 You cannot get a perfect body without an appropriate diet. This is because bodybuilding requires enough calories and nutrients, to give the necessary energy for rebuilding your muscles after your intense workouts.

You should get awesome meals that are rich in protein and carbohydrates. STAY AWAY FROM JUNK FOOD no mater what junk food you eat it will have an unnecessary amount of calories and fat as well.

Junk Food!

2. Routine: 

Create a workout plan that includes the best possible exercises. Muscle growth can be sped up if you use a variety of Muscle building tricks like burn out and different set and rep combinations, so make sure you do some research.

 It is important to get a routine which also allows your body to get enough rest in order to prepare for another tiring workout session. Furthermore, make sure that your routine includes enough water, as a drop in hydration will result in a drop in performance.

3. Know your limits:

 Something else that you should pay attention to is knowing your own limits. You should train yourself based on the capacity of your body. You shouldn’t copy others who are able to train at a much higher intensity than you as this is likely to cause injury.

4. Warm-up session:

 A warm-up session before bodybuilding is a crucial tip. Doing a training session without warming up first may lead to a series of issues, like strained or pulled muscles and even damaged ligaments and tendons. A short warm-up session of five to ten minutes can help you avoid any unnecessary painful experiences, these can keep you out for days sometimes weeks trust me I know.

Warm up sessions should include stretching, and a short run or a few sets of pushups to get the blood flowing.  

5. Focus:

Some beginners to bodybuilding may underestimate the importance of focusing while lifting weights. If you let your mind wander the chances are you’re probably not pushing yourself to the max. If you’re after significant muscle gains then you should be lifting the weights to the best of your ability and not just doing half hearted attempts.

Listening to some fast and energetic music while lifting weights can help a lot of people improve their focus, so give it a try if you don’t do so already.


Proper Squatting

The other day I was at the gym and a guy came up to me and asked if i knew how to do a weighted squat. This is with out a doubt one of the most common questions ask at the gym. Heres a great video that teaches you how to do both a proper olympic squat and a power squat.