Here is a few free simple random workout info graphics. Simple workout routines designed to burn body fat and increase muscle mass.
These workouts include various different training methods, including, super sets and drop sets. Some of the exercises need access to a gym and resistance equipment, others are body weight only exercises.
Full Body Drop Set Muscle Building Workout
Full Body Super Set Workout
Fat Burning Home Workout
Home Workout Two
Muscle Building Fat Burning Workout
Always use good technique, technique first, the weight on the bar is secondary, and always perform a warm up and train safely.
Remember that your diet and calorie intake is incredibly important when trying to reduce your body fat percentage and when attempting to gain muscle mass.
This is a list of good gym rules, gym codes to follow and general gym manners and good behaviors.
You want to be a better gym member? Here are some of the biggest do’s and don’ts for good gym etiquette.
Good Gym Rules & Manners
Bring a towel
Nobody wants to have to lie down in a puddle of your sweat. Plus you don’t want to lie down in someone else’s either, and if you don’t mind you should do. Wipe down any equipment you have been using if you need to.
Put your weights back
Show consideration to other gym users and put your weights back, especially if you have used up half the entire gyms supply of plates. No one cares about how much weight you were lifting. If you want to impress someone, show that you are not consumed by your ego, that’s far more impressive than any weight you were lifting.
Give people space
Don’t invade people’s personal space. Don’t use the bench right next to somebody if there is plenty of free space. Also if you are waiting for someone to finish on a particular piece of equipment, don’t hover over them. If the gym is busy sometimes you just have to wait, or do another exercise until it’s free.
Don’t be too loud
Being too loud by grunting during your reps, talking too loudly or dropping your weights. Again it just goes down to showing consideration for other gym users.
There is no need to excessively grunt or to drop your weights from a great height. Is it simply being egotistical, looking for attention or simple thoughtlessness? Whatever the reason, there is no need for it.
Don’t use equipment to keep your stuff on
Don’t use one bench for your phone, another for your towel and then sit on a third one. I have actually seen this. Some people seem to think they own the gym. Their ego boosting and status seeking has gotten out of hand.
Don’t use up all the weights
I have seen people using the leg press with 16 or more 20kg plates stacked up on it, leaving none left for anyone else to use. What makes it worse is that when you see guys using that much weight they don’t even perform the exercise properly. This is ego or ignorance, pick one.
Some people use the gym like a social club, using up space and hogging the machines. You want to talk fine, just find somewhere that doesn’t disrupt anyone else’s workout to do it.
Weightlifting sometimes gets a negative reputation for being bad for your heart, joints and health in general, is there any truth to it?
There are a few common misconceptions about weightlifting floating around in the popular knowledge domain about the negative effects of lifting weights. So what is the truth and what is just myth?
Is weightlifting bad for your health?
Weight lifting can be bad for your joints, but only if you use too much weight and use bad technique. I have weight lifted for many years and over those years I have heard many stories of injuries, however all of those injuries could of been avoided if they didn’t sacrifice their technique for the weight they were lifting.
This is almost always the fault of the ego, the gym can be a competitive place where one guy is trying to lift more than the next. Are you just going to try and out lift the guy next to you or are you going to focus on yourself?
Using poor technique can have serious long term negative effects on your joints. However if you use good technique it can have the opposite effect. Weight training strengthens the muscles around your joints which helps to ease pressure and wear and tear, reducing the chance of suffering from joint pain and problems in the years to come.
Sometimes poor technique comes from simply not knowing how to perform an exercise correctly. Any weightlifting beginners should always study up on the correct exercise technique for any exercise, and/or get help from a personal instructor.
Heart & Blood Pressure
Doctors once believed that weight training increased blood pressure, however this is now proved to be false. While it is true that weight lifting does increase your blood pressure during a heavy lift, studies now say that people who lift weights on a regular basis will benefit from lower blood pressure in the long term.
So is weightlifting bad for your health?
Only if you’re lifting like an idiot! All recent research suggests that correct and responsible weightlifting is good for your heart and your joints.
Weight lifting is actually one of the safest forms of exercise there is, and injuries are very rare and none serious if the correct technique is used. Running is actually far more damaging to your joints, constant impacts from running will make future joint problems far more likely.
If you have certain health issues like high blood pressure or a heart condition you should contact your doctor before starting a weightlifting program. This is because weight lifting will cause a temporary increase in blood pressure during a lift which could be dangerous. If in doubt get yourself checked out.
Why do people go to the gym, to lift weights and keep fit. What are their motivations and reasons why they keep it up and why do some people quit?
There are two main reasons why people start going the gym. They want to improve their health and/or looks/aesthetics. Both reasons are actually connected more than most people think, however improving aesthetics is probably the most common reason, whether it be increasing muscle mass and/or reducing body fat.
These two reasons especially aesthetics maybe the reason why many people start going the gym, however these reasons alone will not keep most people motivated for very long. It just isn’t a strong enough reason, there has to be something more, something deeper.
Some people perceive us workout & fitness lovers in a sometimes negative light. Like perceiving someone as being vein and narcissistic, this can be true with some of the casual gym users, however this is mostly an ignorant judgment, especially for those of us that have a long term, lifelong passion for keeping fit and active. Simply stated they don’t understand us.
There is a personality trait called orderliness which is connected to the motivations of seeking perfection, symmetry and being obsessive compulsive. This trait is actually a big reason why some people remain dedicated to fitness all their lives.
Plus going to the gym to look good isn’t really comparable to wearing make up, getting plastic surgery or wearing tight fitting cloths, because unlike those, going to the gym is actually healthy for your body and mind.
Why are some people dedicated to keeping fit?
Some people, including myself keep training and eat well most of the time. It doesn’t matter what time of year it is, or what the weather is like, we keep hitting the weights, treadmill and maintain a sensible diet (mostly). Even on holidays or even during a mild sickness I will still workout. I usually train less in these circumstances but I still train, even if it’s just a couple of times a week.
Aesthetics is still part of it however the focus is more inner directed, we do it for ourselves first, other people’s judgments about how we look is secondary. This is one of the main differences between the people that give it up and the people that make it apart of their lives. We are more concerned with our own opinions of ourselves rather than the opinions of others.
This inner directed focus is far more motivating and it’s a far deeper reason than just trying to look good for other people and trying to impress them.
The majority of people focus on quick fixes, quick ways the feel good. Modern western society and companies are catering to this desire for instant gratification and instant results with things like, weight loss pills, anti depressants and various other drugs designed for quick results and quick ways to feel good.
Exercise makes us feel good, however the benefits come later, whether it’s an hour after your workout or months later after benefiting from the results, it’s all delayed gratification. So the people like me that keep going week after week have a stronger focus on delayed gratification rather than the majority of people that mostly seek instant gratification.
This is also connected to the above delayed gratification and being mindful of how we will feel in the future. Maintaining our health is a great way to make our futures better.
Our bodies are the greatest possessions that we will ever own and it makes sense to look after it. This is a logical and rational way of thinking, it comes down to individual priorities and personality types.
Addiction to training happens when you see the results and the improvements and you have a desire to keep on improving. When this happens the thought of quitting is difficult to except and it actually makes you feel bad, so the only way to avoid feeling bad is to hit the gym again.
Being Physically Capable
We tend to love things that we are good at. Someone may have a naturally gifted mind for mathematics and they may develop a passion for it. However some of us are gifted physically and when people start to tap into that gift they begin to love it, and they want to see how far that gift goes.
A passion develops for being physically capable and testing and challenging those capabilities. This reason also links to addiction.
What are the most common myths about the effects of taking anabolic steroids? just how much do they enhance athletic performance and muscle mass?
There is so much supposedly common knowledge about steroids, however most of it is just massive misunderstandings about the effects of them. I wanted to address and list some of the most common myths in this article.
I have never taken steroids myself however I have known and trained with others that have, plus I have over 15 years of weight training experience and I know what can be achieved naturally.
How effective are they for the average guy or beginner at building muscle?
For the average weight lifter or beginner they will give around 2 – 3 times greater results. For example if someone was to start regular weight training (naturally) they may gain 5 pounds of muscle mass in a 6 month period. While using steroids this would most likely double or triple their gains, so around 10 – 15 pounds of muscle mass gained in the same 6 month period.
This is a 100 – 200 percent increase which seems like a lot. However that percentage massively decreases when talking about professional athletes and bodybuilders where extreme training, diet and great genetics play a massive and bigger part.
Myths about the effects of anabolic steroids
The exaggerated effects of steroids in professional bodybuilding
This is the most common and my favorite myth to debunk. Despite popular belief steroids are not a magic drug, they cannot transform the average guy into a muscular ripped hulk like creature. The truth is, successful bodybuilders have the right genetics to achieve what they do. Plus lots of hard work in the gym and the right type of diet.
Experts that study the effects of performance enhancing drugs on sports professionals say that they only give around a 5% performance boost, or muscle mass increase. This can increase to 10% for heavy users of steroids, so the idea that someone can’t achieve a ripped bodybuilder like physique without steroids is nonsense. Yes they will increase muscle development, but at the very least 90% of what you see in the biggest, most ripped body builder is natural, they have the right genetics, diet and training to make it possible.
Bodybuilders have large quantities of fast twitch muscle fibers which respond much better to weight training than slow twitch muscle fibers. Fast twitch fibers also allow for more explosive bursts of power like sprinters. This is why sprinters often have well muscled upper bodies. However the disadvantage of fast twitch muscle fibers is that they fatigue and drain quicker and they’re also more prone to muscle soreness.
When you see those pictures of bodybuilders with veins popping out everywhere, keep in mind that they are doing certain things to make themselves look as muscular as possible. Dehydrating themselves is one trick that improves definition as well as oiling themselves up and applying fake tan. However the most important thing that they do is getting a pump. So before a photo shoot, competition or whatever, they will be working out just minutes before they appear on whatever it is they are doing. This pump makes a massive difference, increasing muscle size and blood flow considerably making those veins pop out.
They will build muscle without training
In this world of instant gratification, people want things quickly without working for it. Some of these companies look to take advantage of this quick results culture. Misleading advertising adds to the misconception that people have about steroids and muscle development in general.
Even with steroids, someone still needs to train hard and eat well to get good results, there is no getting around this and there is no magic pill.
Women will turn into men
Yes steroids can have undesirable effects on women such as unwanted hair growth, deepening of the voice and they can enlarge the clitoral area. However there are many different types of performance enhances and it depends greatly on how long they are used for. Under reasonable use any side effects are almost always reversible.
Do it the natural way! Work hard with good technique, eat well and in time you will get results. You don’t need steroids, their effectiveness is massively exaggerated and they could potentially harm your health, its just not worth it. Not everyone has the genetics to look like Arnold Schwarzenegger or Jay Cutler and drugs won’t get your there, but that doesn’t mean you can’t get great results.
The hammer curl is a variant of the standard arm curl. This post includes three different variations and how to perform correctly instructions of the hammer curl variants.
Exercise type – isolation
Targeted muscles – Biceps, Brachialis, Forearms
Equipment needed – Dumbbells (workout bench for some variations)
Hammer Curl vs Normal Bicep Curls
The hammer curl is even easier to perform than the standard dumbbell bicep curl as you don’t rotate your wrists during the exercise.
Why do hammer curls? Because you don’t rotate your wrists during the contraction like a normal arm curl, the focus on the muscles of the arm changes slightly. Hammer curls targets the brachialis muscle more so than normal arm curls. The brachialis muscle is the muscle on the outside of your arm between the bicep and tricep. It also slightly changes the focus on the muscles worked in your forearms.
Hammer curls are slightly easier to perform than normal curls which means you can lift slightly heavier dumbbells. This is not necessarily a benefit however it makes hammer curls a good finishing exercise when you are fatigued.
Different ways to perform the hammer curl
Preacher Hammer Curls
You will need either a preacher bench or a normal adjustable bench set in the incline position at about 70 – 80 degrees.
Pick up a dumbbell and hold it with one hand while your upper arm is placed on a preacher bench or normal inclined bench.
Hold the dumbbell in a vertical position with your elbow bent at about 90 degrees so the top of the dumbbell is pointing to your face (starting position).
Slowly lower the dumbbell until it’s nearly touching the bench and then raise it back up to the top start position, while in this position squeeze and tense your bicep.
Seated Hammer Curls
Have a dumbbell in each hand while seated on a bench in a upright position, keep your back straight.
Keep your upper arms straight and in line with the rest of your body with the dumbbells at your sides with the dumbbells pointing forward, palms facing each other (starting position).
Slowly raise your arms until they are bent at 90 degrees or more at the elbow and tense your biceps, now slowly in a controlled fashion lower them back down to the start position and repeat.
Prone Hammer Curls
You need to be holding a dumbbell in each hand and sit on an incline bench facing the bench so your stomach and chest are resting on the bench, with your arms down straight, palms facing each other and dumbbells pointing forward (starting position).
Slowly bring your arms up until 90 degrees or just beyond and again tense your biceps for a moment, then lower and repeat the motion for your desired reps.
Below is a short video showing me preforming the preacher and prone versions of the hammer curl.
This post is all about getting big and building muscle size using the best natural methods.
If you are reading this post you are likely to be on the skinny side looking to bulk up. If you’re already lean, your only goal is to build muscle mass. Getting that muscular ripped look should be straight forward.
If you are more of the skinny and not so lean (a little body fat) type of guy, getting that ripped muscular look is going to be a little more difficult.
Why are some people skinny?
Teenagers are more likely to be skinny than any other age group for the main reason that their bodies are still growing. This growth increases the rate at which the body burns energy, otherwise known as having a fast metabolism. This fast metabolism decreases the chance of adding body fat and muscle mass to their frame because they are burning calories so fast.
Another factor is that your muscles are still growing, so they are not fully developed yet.
Eating poor quality foods, simple carbohydrates like chips, crisps, coke, white bread, pizza and all that kind of stuff. These are low nutritional foods which don’t give you body what it needs to maintain a good level of muscle, or to simply work efficiently and effectively. This can result in being under weight (skinny).
This type of diet can result in the skinny and fat type of body. High calorie intake results in body fat being stored with low muscle mass because your body is not getting the nutrients to support your muscles.
Not eating enough
A very obvious one. Not eating enough can simply result in low body fat and below average muscle mass.
Genetics does play a part in our body fat percentage but only to a small degree, so don’t use it as an excuse.
Our muscles are made up of fast and slow twitch fibers. One of the main reasons why some guys bulk up easier than others is because they have a higher percentage of fast twitch muscle fibers. Fast twitch muscles are designed for speed and explosive power like 100m sprinters. These fast twitch muscles have more potential for getting bigger.
So it may be the case that your muscles have a higher percentage of slow twitch muscle fibers, however you can still increase your muscle mass, it’s just more difficult.
You are going to achieve your greatest gains in muscle and strength in the first 6 – 12 months of training. If you are one of those skinny and lean guys you are going to be able to see that growth difference quickly, this is often when the addiction can take hold.
If you have some body fat covering those muscles and you want that lean look, you will have to improve that diet and add a little cardio.
Performing those compound exercises should be the priority. They will give the biggest overall gains and strengthen and build those core muscles.
In the beginning these are the only exercises that you will need, apart from a few abdominal exercises.
As a beginner a good workout plan would be training 3 days a week, 3 sets per exercise and 10 reps per set.
Using the exercises above and the suggested sets and reps, you have your workout. Master the correct technique for each exercise and increase the weight per set. On your final 2 sets aim to be reaching failure or near failure on your final few reps.
Increase to 4 – 5 days training a week after the first 2 – 3 weeks to maximize your gains.
What should you eat?
If you want your body to grow you will need food to fuel it, but not just any crap food, your body requires nutrients such as Protein, Fats and Carbohydrates.
Add some variety into your workouts and get a fighters body like the UFC and MMA star Conor McGregor.
Conor McGregor is the biggest name in the UFC right now, known for his fighting ability and also his fighting tongue.
The training these guys undertake is different to other sports. They have to train their whole body in every way, and in every aspect of physical fitness and martial arts to prepare for a MMA contest.
One of the things that makes Conor McGregor stand out from other UFC fighters is his unique style and movement. His physique is built for speed, power and agility in equal measures with a clear emphasis and fascination with the movement of the human body. This focus on movement is what leads to his unique style, and it all starts with his training.
Conor says he doesn’t like to stick to training routines, instead he does whatever he feel like at that particular time, and his training includes a great deal of variety. This includes stretching, cardio, strength building, balance training, movement training, plus all the various styles of martial arts that he practices.
However, for this Conor inspired workout I will only include some of his various resistance and movement exercises in order to focus on building a physique like him. Rather than becoming an actual fighter.
Beginner Conor McGregor Workout
Rest for 1 – 3 minutes between sets and exercises. The example exercise duration’s and reps are set purposely low, you can obviously increase these as your fitness levels increase.
Perform each exercise for 1 minute
Stand up straight with your feet around shoulder width apart, with your arms straight, slowly start to rotate them backwards and forwards.
Stand with your feet just wider than shoulder width apart, place your hands on your hips and rotate in both directions for 30 seconds.
Alternating with your left and right knees, raise each knee up to your stomach or higher at a controlled steady pace.
Jogging on the spot
Bring your knees up nice and high and continue at a steady pace for 1 minute.
Lizard Walk – 3 sets of a distance of 20 feet each set
Get yourself in a push up position. Move one hand forward, and at the same time move the opposite leg forward, repeat with your opposite limbs and continue to move forward. If you struggle with this keep your body higher to make it easier until your strength and technique increases.
This is a bit difficult to explain, but you can find plenty of videos online showing the correct technique.
Body Weight Resistance Exercises
Try and complete the total reps suggested, break them into sets if needed.
The Tate Press is an intermediate level exercise which requires good balance and control of the dumbbells.
Beginners should stick to the basic compound and isolation exercises. However this exercise offers a nice alternative and variety to those more advanced weight lifters looking for something different to mix up their workouts.
Do you want a body like Daniel Craig? this article goes into his workout and diet habits which got him into shape for this role as James Bond 007.
When he took over the role of James Bond in Casino Royal he changed the character. Not only was he the first blond bond, he was also more muscular and more physically capable than ever before.
Daniel Craig’s workout was focused more on circuit training rather than a standard weight training routine. His goal was to gain muscle and to burn body fat, he wasn’t focused on packing on huge amounts of muscle mass. The focus was on getting in overall great shape for this physically demanding role.
What is circuit training?
For anybody that doesn’t know. Circuit training is moving from one exercise to another without rest for multiple exercises. This type of training is great for improving muscular endurance and your cardiovascular system. Plus it will also result in some increased muscle mass.
As always your diet is an extremely important part of getting results. If you don’t eat right you won’t get the results.
Based on my research here is an example (not exact) diet that Daniel Craig was following during his training.
Breakfast – 1 portion of fruit, 2 poached eggs
Snack – Nuts and protein supplement
Lunch – Meat or fish including potatoes or rice
Snack – Yogurt and a protein supplement
Dinner – Meat or fish with mixed vegetables
He also reportedly drank over 1 and a half liters of water every day as keeping hydrated is very important to getting and keeping a healthy body.
Simple (refined) carbohydrates were limited or cut out completely after around 4pm.
He was able to relax his diet a little over the weekend to make it more bearable which reportedly included even having an alcoholic drink or two. There is not really an issue with drinking alcohol and getting in great shape just as long as you don’t over do it, so it doesn’t affect your training and diet.
Daniel Craig’s Sets & Reps
He normally performed 3 – 4 sets of 10 reps for the following exercises with little rest to no rest between exercises.
His routine included two full body power circuit workouts and three split workouts which ranged from Monday to Friday which looked like this.
Full body workout, consisting of 5 – 6 exercises targeting the whole body.
Clean and Press
Knee or Leg Raises
Chest and Back
Arms and Shoulders
Repeat of the full body power circuit workout in day 1.
The weekend was rest time apart from performing some light cardio and stretching exercises.
This is a fairly advanced routine and circuit workouts are extremely demanding so don’t attempt this if you are a complete beginner.
If you don’t think you are ready for this full workout, just start off with 3 of the workouts for 3 days a week. You can also reduce the amount of exercises and the sets, and then gradually increase as your fitness levels improve.