Tag: bodybuilding
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Workout of the Week: Triceps & Biceps
Women shouldn’t workout arms? Said who? If you want to be in the best shape ever, you can’t leave a single body part behind! Single Arm Cable Tricep Extension – 3 sets x15 reps each arm; tempo: 3secs up (release), 1sec pause, explosive pull down, 2secs squeeze. Superset: Barbell Tricep Press – 4 sets…
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Beginner’s Guide Part 3: Understanding Individual Strength Differences
By Elliott Speed A gym can be a very daunting place. There are many people that are intimidated by the thought of the gym. Even I, like most others, have been in this position. The notion of not knowing what exercises to do and how to do them, especially with the new state-of-the-art equipment…
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My Weekly Update – 3 Weeks Out!
Here we are at the end of the 4th week before my comp… 3 more weekends and then it’s show time! Training Things have remained largely unchanged from last week. I still do weight training 6 days a week and on the 7th day I do 40 mins steady cardio. My workouts usually involve about…
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The Best Exercises to Activate Your Glutes
By Adrianna McDonald There is a misconception that squats are a girl’s best friend when it comes to booty development. The truth is that squats are a multi-joint exercise and work the whole leg including the glutes but they shouldn’t be your primary glute exercise. The glutes are a large muscle group and respond well…
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Workout of the Week: Shoulders
“As an IFBB pro bikini athlete, I know the importance of a pair of stacked shoulder caps. They’re the key to any well-rounded physique and can make your shoulders appear wider, your waist smaller, and your hips narrower. Strong shoulders mean balance, symmetry, and proportion.” – IFBB bikini pro athlete Brittany Tacy. Seated Lateral Raise -2…
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Beginner’s Guide Part 2: Avoid These 5 Mistakes if You are New to the Gym
By Alan Bichara I was a beginner once at the gym as well and I started knowing very little or at least I thought I knew a lot, but turns out I had the wrong information from friends or the internet. I will list down the 5 most common mistakes people make when they decide to…
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My Weekly Update – 4 weeks out!
Wow, only a month left – where does time go? Let’s see how I’ve done this week. Training I think I’ve finally adjusted to the new training schedule and added cardio. There is a lot more focus on squeezing and activating the right muscles to get that definition. I do 15 mins steady cardio post-workout…
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Workout of the week: Back
As we are getting closer to my competition, I’ll be sharing with you the full workouts I do with my trainer. Let’s start with one of my favourites 🙂 The back workout: Single Arm Cable Lat Pulldown – 3 sets x15 reps each arm; tempo: 3secs down, 1sec pause, 3 secs up, 1 sec…
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Beginner’s Fitness Guide Part 1: Which exercises should you start with?
Welcome to this new 5-part guide on how to get started with your health & fitness journey. Working with experienced coaches from Pinnacle Performance, each week you will discover a new post filled with helpful fitness tips and insights. Ready to start? Let’s look at which exercises you should include in your new fitness routine. Part…
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My Comp Prep – 5 weeks out!
As the clock ticks, here’s my weekly update on my preparation for the Arnold Classic Europe – one of the biggest IFBB events! Training With only 5 weeks to the show, my training programme now has a bit of steady cardio after every workout (as opposed to pretty much no cardio during the maintenance phase).…
English Speaking Nutritionist in Florence, Italy 