Category: Fitness Programs



Biceps Workout with Dumbbell
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Biceps Workout with Dumbbell

Flexed shoulder One group of variations involves postures that hold the elbows in front of the trunk, shortening the biceps and forcing the brachialis to do more work. Variations on this theme include: concentration curl where the elbow is braced against the inside of the knee preacher curl where the elbows rest upon a sloped [...]


Teen Supplements Of Recommended
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Teen Supplements Of Recommended

Calcium Calcium is necessary for strong bones. For females in their teens and 20s, calcium can prevent osteoporosis later in life. Your daughter should get 1,300 mg of calcium each day, recommends Dr. Julian Huang for Spine-Health.com. Dietary sources of calcium include milk and other dairy products, as well as leafy green vegetables. If your [...]


Stack to Grow-Teen Supplements
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Stack to Grow-Teen Supplements

Supplements if taken correctly can do a great deal of good and bad if not taken correctly. Be it from the most basic vitamins up to your creatine monohydrate, each supplement has its individual role. Before I proceed any further, I’ll like to add that this article is more inclined towards those of you that [...]


Supplementation Of Teen
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Supplementation Of Teen

Many teens don’t fully understand what the supplement or supplements they are taking does and frequently take something based on what they heard and not on actual facts. It is important to research and fully understand everything about the supplement you are considering taking in order to decide if it is right for you. I [...]


Combine Bench Press Program Of NFL 3 Week
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Combine Bench Press Program Of NFL 3 Week

Workout Description NFL Combine Bench Press WorkoutThe National Football League (NFL) Scouting Combine takes place for one week every February at Lucas Oil Stadium in Indianapolis, Indiana. Top NFL prospects face a series of physical and mental tests, including:     The 40 yard dash    Vertical jump    The Wonderlic Test    Broad jump    20 yard shuttle …and [...]


Mass Building Program For 10 Week
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Mass Building Program For 10 Week

Workout Description 10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get [...]


Beginners Training Routine For 12 Week
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Beginners Training Routine For 12 Week

Workout SummaryMain Goal:Build MuscleWorkout Type:Full BodyTraining Level:BeginnerDays Per Week:2Equipment Required:Barbell, Bodyweight, Cables, Dumbbells, MachinesTarget Gender:Male & FemaleAuthor:Doug LawrensonWorkout Description Everyone has to start somewhere. If you have never trained with weights before, you need a routine to get your muscles prepared for more serious training. It’s essential that you complete a full body routine (like [...]


Stretching & Flexibility
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Stretching & Flexibility

 The 7 different types of stretching:     Ballistic stretching    Dynamic stretching    Active stretching    Passive (or relaxed) stretching    Static stretching    Isometric stretching    PNF stretching Ballistic stretching  Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or “warming up”, [...]


Periodisation Use For Designing Training Routines
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Periodisation Use For Designing Training Routines

 Program Design. A training program should always be considered as ongoing and should be broken down into long and short term blocks or periods of time that can be termed “cycles.” Breaking a program down into cycles is helpful for prioritising your training goals and requirements. The cycles can vary greatly in the amount of [...]


Children and Teenagers:Training & Exercise-Part 4
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Children and Teenagers:Training & Exercise-Part 4

 Part 4: The Workouts Please Note: As this forum is mainly concerned with building muscle and strength, then the exercise prescriptions given below will only include routines for strength and muscle growth and not aerobic training or fitness training. If you want advice on aerobic training or fitness training then post your questions on the [...]


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