Rajan's Blog

  Legs With so many choices of how to train the lower body, it's no wonder that so many lifters feel overwhelmed and skip leg day entirely. In addition to recruiting more muscle mass, these exercises generate greater release of the muscle-building hormones  testosterone and growth hormone . Build around these movements, and you can create more efficient, effective leg workouts. And with five complete workouts we've included for you, you have no more excuses. Get it start from now. Here are 5 best exercise for Legs. Exercise 1: Lunges Lunges involve hip and knee extension, which gives you the stimulus for both the thighs and glutes. Another advantage: They can be done weighted in traditional  muscle-building rep ranges , with dumbbells or a barbell, or with body weight alone for higher reps. Give it a try if you want to see how thin the line between strength training and cardio can be. Lunge Variations for Leg Development: Walking lunge  Forward lunge  Rever...

 Shoulder The way you train your shoulders is usually a balance of personal taste. Is putting heavy weight overhead the ultimate goal. Or does it make you just thinking about it.  you know I favor a little of both: a heavy  muscle-building move  like a press to start, followed by   targeted isolation work  after. This approach is a time-tested way to build the best shoulder workouts movement. Exercise 1: Push-Press This press allows you to load up more weight, and do more reps, than just about any other overhead exercise, making it a great way to  unlock new shoulder growth . It's rightfully considered a bit more of a whole-body movement than a pure shoulder move, since your lower body, core, delts, triceps, and upper pecs are all involved. Push-Press Variations for Shoulder Development: Barbell push-press Dumbbell clean and push-press Kettlebell push-press  Front squat push-press Dumbbell thruster Exercise 2: Seated Dumbbell Press Swapping out th...

 Chest There are so many of exercises you could do on chest day, but you probably don't want to spend your Day doing them all. You just want to know the best exercises to build a muscular chest, so I have done the work to compare them for you. Here are the best chest exercises for muscle growth, plus Five complete chest workouts to put those movements into action. Along nutrition  and supplementation, this can be your action plan for a bigger chest. Exercise 1: Barbell Bench Press It's popular to  hate on the bench press  these days, but it's one of the most popular lifts in the gym for a reason. For one, the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is also relatively  easy to spot —so don't be afraid to ask for one. Barbell Bench Press Variations for Chest Growth: Barbell bench press  Barbell floor press Barbell bench press with chain Exercise 2: De...

 Triceps: The triceps make up roughly two-thirds of your upper arm, so if you want bigger arms, building your tris is a must. The problem is, every lifter has a different approach. Some simply perform all manner of push-downs, while others spend an hour parked at the dumbbell rack. Here are 5 exercise for the bigger arms. Exercise 1:  Dumbbell Overhead Triceps Extension Once your arms go overhead, the long head of the triceps gets prioritized. This head is difficult to target otherwise, which is why it's always a good idea to include some kind of overhead exercise in your triceps workout. Luckily, you have options You can go one arm or two, seated or standing, and if you have a partner, you can go heavy and do some forced reps. Exercise 2: Cable Overhead Extension with rope Like dumbbell overhead work, cable overhead presses focus on the often under developed long head. The constant tension provided by the cable might actually make this a  better choice tha...