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A straight-leg dead lift is a useful free weight exercise for the back. Use free weights to do back exercises withtips from a fitness director in this free video on muscle building and free weights. Expert: Les Whitley Contact: www.velocitysp.com/coolsprings Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science. Filmmaker: Tim Brown

Hi Everyone!This is the second article installment of a 12 part series on how to get 6 pack abs in 12 weeks. In week 2 of this series we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 minutes to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more advanced participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, repeat the circuit again. Remember to try and take as few breaks as possible. Before we jump right into the exercises themselves, another aspect you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2. 5 to 3 liters) of water per day. Another aspect of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high fat milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength training and follow a good diet. Remember that carbs are very important for you are they are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of fat has 9 calories. Enough of the diet for right now and let get right into it and present the ab exercises for this week. 12 Weeks To Six Pack Abs Workout Series – Week 2 ExercisesExercise 1: Iso Reverse CrunchSets & Reps: 2 Sets & 12 -15 Reps Per SetDescription: Lie down on your back, put your palms down facing the floor and lift your legs up and pin your heals to your butt. Begin by using your abs to lift your butt and lower back off the ground. Hold at the top and slowly go back down to the starting position. Concentrate on keeping tension in your abs the whole time and not use momentum when doing each rep. Repeat the exercise until the set is complete. Exercise 2: Medicine Ball Balance CrunchSets & Reps: 2 Sets & 25 – 30 Reps Per SetDescription: Lay down on the ground with your back firmly on the floor. Lift your legs up with your thighs perpendicular to the floor and your shines parallel to the floor. Place the medicine ball on your shines and crunch up. The farther behind your head your arms are, the harder the exercise so adjust your arms to your level of fitness. When you crunch up, hold it at the top for a moment and then return to the starting position ensuring that your head stays just above the ground in order to keep tension on your abs. Repeat the exercise until the set is complete. If you drop the medicine ball, repeat the entire set over again. Exercise 3: 1 Down 2 UpSets & Reps: 2 Sets & 15 Reps Per SetDescription: Lay down on the ground with your back firmly on the floor. Put your palms down facing the floor. Take you left leg and raise if over the ground parallel to the ground and keep it there. Raise your right leg up perpendicular to the ground. Now raise your left leg up perpendicular to the ground. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. Now keep your left leg up straight in the air and lower your right leg down so it is just parallel above the floor. Hold it for a moment and raise it up perpendicular to the floor and parallel to your left leg. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. This is one repetition. Now repeat the exercise until the set is complete. Exercise 4: Commando CrunchSets & Reps: 2 Sets & 12 Reps For Each LegDescription: Put yourself in a push up position and use a chair or bench to raise you feet up so you are in a decline position. Now take your left knee and cross to your right hand and at the same time crunch up. Move your left knee back to the starting position and do the same now with your right knee. Now repeat the exercise until the set is complete. Exercise 5: Standing Tubing Over TwistSets & Reps: 2 Sets & 15 Reps On Each SideDescription: Take some tubing and wrap it around a post. With your arms stretched out, hold the handle with both hands so the tubing is perpendicular to your arms and hands. Flex your abs and twist 90 degrees away from the tubing, hold for a moment, then slowly come back to the starting position. Now repeat the exercise until the set is complete. Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit training workouts and are a great way to get a ripped, lean, toned, athletic body because they burn a lot of fat, build muscular endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit training as you body adapts very quickly to any type of workout so you want to continually keep your body in shock and add a lot of variety to every workout.

Muscle cramps are sometimes called a “medical mystery” and tend to come from nowhere, for no apparent reason. The reasons for muscle cramps are usually more related to dehydration, lack of nutrients and electrolyte imbalance. If our bodies lack one or the other, usually painful muscle cramps that can affect our sleep, sports performance, and routine exercise. Spasm feels like a cluster node within a muscle and is sometimes very painful. For some, you are actually able to see the knot under the skin, depending on the severity of cramps. If you’re in the middle of a muscle cramp, try to stretch the muscle, while shortly after, giving a gentle massage. This is usually good for a cramp to go away immediately. Workouts can be a nightmare if you’re in the middle of the throat and are suddenly faced with a painful cramp. When you work in health centers in Chino Hills, the beach or at home where you live, remember that you too can be the victim of a painful muscle cramp. Here are some effective ways to prevent and avoid muscle cramps during exercise: 1) stay hydrated. Drink water before, during and after exercise can prevent you from having painful muscle cramps. Be sure to drink water during the day, though. 2) Make sure you take a multivitamin, this will ensure that your body receives all the vitamins and minerals they need, do not forget to eat something when taking a multivitamin for better absorption. 3) Sip on some Powerade or Gatorade for electrolytes. These drinks can often keep your balance under control while continuing to deliver short bursts of energy while training. 4) Do not forget to check with your doctor if you are sure to stay hydrated and get all the nutrients well. Sometimes certain medical conditions can lead to muscle cramps, and some medicines can cause cramps. 5) Stretch Before Exercise. I refer not only a stretch of 30 seconds, must be at least one good session of 10 minutes or stretching. This will certainly reduce the chances of getting these painful cramps and uncomfortable. 6) eat a banana or a cucumber, both are rich in potassium, a requirement of nutrients to avoid muscle spasms or cramps. Not only are painful muscle cramps are annoying and can be avoided. Make sure you receive adequate nutrition and do not forget to take vitamins. There’s nothing like trying to find everything from getting caught in the middle of a muscle spasm horrible! Remember that a muscle cramp can strike at any time, so be sure to be careful to avoid them. Be sure to consult your doctor if you seem too out of control, he or she will be able to detect if there are still problems that cause cramps / spasms. You certainly do not want to end the whale in pain while in the middle of a workout in the health club in Chino Hills, much less anywhere else! Let’s face it, we slow down the cramps. Where there is prevention, there is a way to avoid these painful cramps. Thus, feeding your body, stay hydrated and have a great workout without spasm.

Building upper body muscle is one of the most common goals by men who workout. Why? Is it because women love a man with a nice body? Is it because men just feel the need to be strong? Or do men just like the way they look when they start building upper body muscle? The reasons vary from person to person. My goal in this article is to provide the information to those of you who are building upper body muscle or to those of you who plan on it. I want to simply list the best exercises to build muscle fast!  Theses exercises should not be left out of your regimen if you are serious about gaining muscle quickly. Im sure all those pretty machines look nice inside your gym but im sorry, they didnt make my list! DEADLIFTS I know you dont like the fact that i put Deadlifts as my first exercise in building the upper body. But Deads build everything! Its primarily a back and thigh/glute/hip/posterior chain exercise, but it hit other muscles hard like your shoulders, traps, biceps, and forearms. The mere fact that this exercise promotes the release of growth hormone is a good enough reason to have this exercise on the list. PARALLEL BAR DIPS Great for building size and strength in the chest, shoulders and triceps. It also works what are known as stabilizer muscles because thats what you use to balance yourself on the bar. Something else that makes this move great is that you can add weight if you have a chain that holds plates which goes around your hips and the weight hangs down between your legs. Jump up on the bar and grab it at about shoulder width. Lean forward slightly, lower your body until you reach a 90 degree angle between your arms and your upper body. Push back up hard but dont lock your elbows. CHIN UPS I know you hate doing these, but that’s why they are so effective. I love Chin ups! They are great for building big biceps and it builds up your lats aka your ‘wings’. Performing chin ups will incorporate alot of muscles in the exercise. Even your abs are hit to some degree when doing chins. Grab the chin up bar a little closer than shoulder width apart with your palms facing you. Lift yourself all the way up as far as you can and hold for a second, then with a controlled decent, lower all the way to full extension. BENCH PRESSES Okay of course you know this was going to be on the list. What other weight training movement could you do that would build a thick chest better than the bench press. Grab the bar a little wider than shoulder width apart. Feet on the floor. Bring the bar down under control and dont make it bounce off your chest. Stop about an inch before it touches your chest and press it back up as forcefully as possible. CLOSE GRIP BENCH PRESSES This exercise really blows up your triceps! In this exercise, you sit down on the bench, grab the bar about shoulder width or slightly less, lower the bar to around nipple level and arms are parallel to your body, try to keep your elbows in comfortably, and press upward and concentrate on using your triceps for the lift. I lower the bar slower than when i explosively raise it! And when i get the bar inthe bottom position i pause for a second. It makes a difference, you’ll feel it!

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Building Mental Muscle : Conditioning Exercises for the Six Intelligence Zones

Im looking for a good routine for building muscle. Also, I would like to know what are some good conditioning exercises.

Build Muscle Mass I was talking to your median hard gainer yesterday in the gym. This guy had kept on working his butt off for months without anything and everything to show for it, I informed him he needed to tedious work his big muscles and swell muscle mass instead of focusing on the lowered muscle. He did not understand what I was talking about. So when we completed we sat downhill and spoke about how he could gain muscle mass with simple exercises he needed to can identify right about and use. As weight lifting and workout programs have developed over the years they have become more focused on functional exercises that mimic real life activities and use a wide range of movements. These functional exercises are made up from a wide range of compound exercises. Compound exercises are exercises that use multiple joint movements that will use several muscle groups at the same time and are great if you want to gain muscle mass. Squats are the best example of a compound exercise. When doing squats you will use your glutes, quadriceps, hamstrings and calves. Your lower back and core are also used in the movement, so in one motion you are working over half of your body. Build Muscle Mass What are the benefits of compound exercises? The first is the ability to gain muscle mass quickly. These exercises use the larger muscle groups; it is these muscles that give the impression of a large muscular frame, so if you are a hard gainer or you want to bulk up quickly compound exercises are perfect for you. However gaining muscle mass is not the only benefit. By using the bigger muscles you will burn more calories during the exercise and you can work out longer with less muscle fatigue. You will improve joint stability and decrease the risk of injury. You will get a full body workout faster and you will be able to gain more strength and lift heavier loads. Compound exercises include Dead lift Pull Ups Press Ups Dips Chest Press Shoulder Press Squats Lunges Rows As you begin to gain muscle mass you will be able to start targeting specific muscle groups with isolation exercises to quickly bulk up. So if you want to build up your biceps you will be able to target them but remember they will be working indirectly when you do compound exercises. During the off season most athletes concentrate on compound exercises to gain muscle mass before they begin the rigours of pre season training and lose some of their lean muscle mass. Over the next few months I will be interested to see if the hard gainer has taken any of this on board. No matter what your training needs are compound exercises should be in everyone’s workout routine but if you want to gain muscle mass fast then you need to build your routine around them. There will be times when you need to isolate certain muscle groups but compound exercises are essential. Start taking action to gain your muscles by Getting Your Build Muscle Mass eBook now!