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Small Changes Can Add Up To Major Results-NICK RANA

10 Ways to Build Muscle Faster-NICK RANA
Seeing new and faster gainsOpens a New Window. doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet.
Small changes can add up to major results. Start making the following tweaks and build muscle fasterOpens a New Window..


1. Set strength goals Rather than focusing strictly on gaining “X” pounds of muscle—which may or may not be doable in a given period of time—work on getting stronger. Increasing strength improves your body’s ability to recruit muscle fibers, particularly the ones that make the biggest difference in the way your physique looks. Training for strength also makes your goals more tangible and concrete. If you shoot to hit certain numbers on your lifts and then meet them, you’ll see your muscles respondOpens a New Window. along the way. Choose three exercises you want to see improvement on: one upper-body push (such as the bench press), one upper-body pull (like the chinup), and…
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Foam Rolling Is Now a Staple Warmup In Many Gyms For a Reason-NICK RANA

10 Foam Roller Moves for Your Entire Body-NICK RANA
Foam rolling is a type of self-myofascial release in which pressure is applied to certain body parts to relieve painOpens a New Window.. Now a staple warmup in many gyms, foam rolling has been found to significantly increase range of motion. When combined with static stretching. “Foam rolling limits soreness and tightness by increasing blood flow and flexibility,” says  personal trainer NICK RANA. “When the muscles are tight, injuries such as tears are more likely to occur.” Do these 10 foam rolling moves to get every major muscle group firing properly. Directions Perform each foam rolling exercise for 20-30 seconds. Roll for longer at points of major discomfort.
1. Upper Back Roll Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you, protracting your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller. Shift your weight to one si…

14 Moves That Are More Effective Than Sit-Ups-NICK RANA

14 Moves That Are More Effective Than Sit-Ups-NICK RANASit-ups shouldn't be your go-to ab exercise — and not just because they're boring. If you're only doing sit-ups, you're only training one part of your abs, your rectus abdominis or "the six-pack muscles" that run from the bottom of your chest to your pubic bone. That leaves the transverse abdominis, the deep layer of muscle that wraps around your torso, and the obliques, muscles that run down your sides, untouched. Neglecting these muscles leads to dysfunction and even injury, not to mention that you'll never look quite as good as you could    with your shirt off. RELATED: 10 Moves for a Rock-Solid Core But the worst part of sit-ups isn't what they're missing, it's what they're acting on  — namely, the spine. Imagine that you're standing up, and throwing your torso forward to touch your toes, over and over. It's easy to see the havoc that wreaks on the lower back, and it's s…

How Many Sets and Reps Should You Do?-NICK RANA

How Many Sets and Reps Should You Do?-NICK RANA


Lets end a strength myth right now: Use low reps to bulk up and high reps to tone muscles. Sorry, your muscles are more complex than that. You can pack on mass through 20-rep sets and get lean on two reps at a time — if you plan your workout right. Here's a simple guide to matching sets and reps to your goals, whether you want to get stronger, lose your gut, or get huge. PHOTOS: 21 Days to Total-Body Fitness For Fat Loss When you want to burn calories, you don't need to go big on reps. You can achieve fat loss using heavy sets with just two or three repetitions just as effectively as lighter sets of 20 — if you keep your rest brief. Besides, occasional heavy loads help release more muscle-building, fat-burning hormones. For most traditional barbell and dumbbell exercises, set an upper limit of 10 reps for at least three sets, and keep rest intervals to 90 seconds or less. Better yet: pair non-competing lifts (like squats and pull…

Getting Fit From Scratch: Mastering the Bench Press-NICK RANA

Getting Fit From Scratch: Mastering the Bench Press-NICK RANA


It's about time you learn the movement people think of when they hear "gym": the bench press. It'll build your chest, arms, back, shoulders, and pretty much every stabilizer muscle in between. But not only will we hit that, we'll throw in some gymnastics moves to teach you better control of your body, because what's the point in having muscles if you don't know how to move them? This workout will put your upper body through the paces — and add one more big compound exercise to your repertoire.




The Warm-Up Let's start with a mix of the jump-rope variations we've learned throughout the series. As you're jumping, try alternating one-legged jumps, lateral hops, and double-unders to mix things up. Then we'll do a quick handstand hold to work your core, followed by push-ups to get you ready for your bench press.

Warm-Up: Three Rounds One Minute of Rope Jumping (Mix and Match)30-Second H…