muscle building

Here is a killer 45 minute back workout that you can do at home with just a set of dumbbells and a pullup bar. This is an back (lats,latissimus dorsi)workout for the advanced bodybuilder, if you are new to bodybuilding please check my website for a more appropriate workout.

Make sure you have done warm-up sets for both biceps and triceps before starting this workout because we start in with really heavy weights and you don’t want to get injured.

Intensity and focus are really important when you do this workout. Don’t hold back anything, treat every set as if it were your last. I know I sound stupid with all my grunting and groaning but when I give it 110%, I can’t help it. Here is the workout:

Superset 1: Wide grip pullups and dumbbell rows
Superset 2: Alternating grip pullups and dumbbell pullovers
Superset 3: Narrow grip pullups and bent over dumbbell rows

Repeat the above 5-6 times, the complete workout should take about 45 minutes. If you don’t like reconfiguring the dumbbells all the time you can also just do each superset combo 5X and then move on to the next combo. This workout should be done once every 5-7 days depending on your age.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

Shocking lies the bodybuilding mafia and supplement cartel are telling you and how it’s preventing you from building muscle (and what to do about it)

Hey Guys Mike here with the Six Pack Shortcuts. There has been a lot of emails recently about skinny guys who want to put on some serious size and get ripped for the summer… so I made this video to go over the 3 most effective diet tips to build serious lean muscle FAST!

The first tip I talk about is the need for carbohydrates. This is probably the most overlooked tip when it comes to putting on size. Most people think that protein is what makes you big… however the truth is proteins will build muscle, but carbs are what is going to get you big fast. The body can only absorb so much protein per day, the rest will just flush through your digestive system doing literally nothing for you when it comes to getting big! So if you want to put on size fast…. Pack on the carbs!

Here are some great carb options that will help you put on size…

*White rice

*Baked Potatoes


The next 2 tips I am going to talk about is the time of day you choose to have your meals Here are the most important times to eat…

*Within 30 minutes of waking up

*45 minutes before your workout

*Immediately after your workout

*30 minutes before bed

*Try to eat one meal every 2.5 hours on average

The 3rd tip for you hard gainers is most important. Usually hard gainers dont have as big of an appetite. So you need to train yourself to eat even when you aren’t hungry. I find this gets easier when you are eating foods you really love so fill free to add a little extra sugar and sweets to your meals.

And if you’re REALLY serious about gaining muscle, watch this free video:  Click here.

I show you why I don’t ever use traditional bodybuilding or cardio routines — and why I use a crazy new style of training called “Afterburn Training” instead. It’s great because it helps you to build muscle, while also keeping you lean and ripped. This video shows you how normal guys like you can use Afterburn Training to get in killer shape:  Click here.

Until next time… TRAIN HARD!

MikeConfession: I used a “shortcut” to build muscle and get abs, this video reveals all:  Click here.

How I went form being fat to having ripped muscles. It’s Mike and today I’m going to show you my best at-home muscle building exercises. In this video you’ll learn exactly what these exercises are and how to do them properly. And since they can be all done at home, this will be a super convenient way for you to build the muscular and ripped body that women love.
Click here for exciting information about Mike’s exclusive training.

It’s Mike and I’m going to show you my top 20 exercises to build muscular legs. Many people don’t know this, but training legs can help you get six pack abs faster and build a more muscular upper body. So pay attention as we show you how to build a pair of ripped and muscular legs you’ll be proud to show off.1 old school exercise trick to build ripped muscles FAST.  Click here to get exciting details about Mike’s new training.’

Check out this demo of the close-grip barbell bench press

The harder exercise to work on your upper pectoral muscle. Learn how by watching this informative demonstration.


Here you can see a demonstration of the correct position and way to do pushups.

I was once stuck in a tiny hotel room in Sydney, Australia, but still able to do a great total body bodyweight workout. And Im going to share that fat burning workout with you today so that you can workout anytime, anywhere.

There are a number of reasons travellers have for skipping workouts, including not enough time, the gym isn’t open 24 hours, or maybe your hotel doesn’t even have a gym. If any of these reasons hold true, then you can easily and quickly get your exercise in with this bodyweight hotel room.

I always like to start my bodyweight workouts with a squatting exercise. Now the choice is yours if you’d like to do a prisoner squat or a Y-squat. However, choose one where your arms are up in the air so as to get your back involved in the exercise as well.

While performing the squat, be sure to keep your elbows back and squeeze your shoulder blades together. As you are squatting simulate the sitting-in-a-chair motion. If regular squats are too difficult, then you can always use the bed to squat down onto. Perform 10 repetitions for this exercise.

Another great exercise to warm-up the body is the push-up and so you can do these for 10 repetitions. If you’re a beginner, then you can use the bed and do incline push ups. By leaning against the bed, you are taking some of the weight off, thus, making the push-up easier to perform.

Unfortunately, there isn’t anything in the hotel room where you can do inverted rows to work the upper back, so instead you’ll do stick-ups for 10 repetitions. Be sure to keep your shoulder blades squeezed together and your elbows and wrists back while performing this exercise. Tuck your elbows in to your sides and then back up. This is a good exercise for increasing the mobility in the back of your shoulders.

So you’ve now done 3 bodyweight exercises to warm up your entire body. Now you’re ready to get started.

For the first exercise, you’ll do a step-up onto the bed. If you want to make this exercise a little bit harder, then you can always drop down before you come up onto the bed, also known as the deep step-up. The deeper you go, the more it is going to work the back of your leg.

This is a very powerful exercise and a very good single leg strength exercise that you can do in your hotel room. If you are advanced, then complete 15 repetitions for one leg and then switch over to the other side. Intermediates can do 12 repetitions, and beginners can do 8-10 repetitions.

After the step-ups you will move to an upper body exercise known as the close-grip push-up. With your hands shoulder width apart, tuck your elbows into your sides and perform a push-up for 5-25 repetitions. Alternatively, if you’d like, then you can do a wide grip push-up. This exercise in particular forces your abdominals to work harder.

I just want to heed caution to those of you who might like to perform a series of dips using the bed. Don’t do it! When you do the dip exercise with your arms behind you, you are placing a lot of stress on the joint and are much more susceptible to suffering a shoulder injury.

With that out of the way, the next exercise you will do in the bodyweight hotel room workout is the split squat. With one leg in front and one behind, drop straight down, doing 5-15 repetitions. Once you’ve done all the repetitions for one side, switch to the other side and repeat.

Another great exercise for the lower body that you can do in your hotel room is Good Mornings or Waiter’s Bow. This exercise really works the hamstrings and so you can do 8-15 repetitions. So, for this exercise, you want to push you hips back, keep your chest up, squeeze your glutes and come back up.

To finish off the hotel room workout, you will do an exercise known as the Spiderman climb. This bodyweight exercise is going to work your abdominals. To get in position, start from the top of a push-up position, and then bring one foot up next to your hand, or however far your flexibility will allow. Return your foot to the original position and alternate sides. Repeat this for 10 repetitions per side.

So with your bodyweight hotel room workouts, you are really only limited a little bit by your equipment, but mainly by your imagination in using all the bodyweight exercises I use in the more of my classic bodyweight workouts.

Cap Barbell Solid Hex Dumbbell Set with Rack

Enhance jogging, running, walking, yoga, even physical therapy routines with hand weights Steadily progress the intensity of your workouts by increasing weight amount Great for toning and sculpting your arms, shoulders, and back Contoured handles create better hand grip for consistency and safety Includes 8 dumbbells in pairs of 5-, 10-, 20-, and 25-lb. weights Raised numbers allow you to easily read the weight, so you can quickly select the appropriate pair Increase your agility, build strength, and improve your endurance Perfect set for home gym and fitness enthusiasts   About CAP Barbell CAP Barbell is a leading distributor and provider of fitness equipment. Launched in 1982 with a small inventory of free weights and benches, CAP Barbell has grown over the past 20+ years to include more than 600 products in 10 categories. Headquartered in Houston, Texas, CAP Barbell is dedicated to providing quality fitness equipment at competitive prices, by constructively designing, accurately testing, and manufacturing its products to perfection. Solid cast iron dumbbells in 4 weights. Convenient rack for easy storage. Includes a pair of 5-lb., 10-lb., 15-lb., 20-lb., 25-lb. hex dumbbells. Includes 10 dumbells in pairs of 5, 10, 15, 20 and 25 pounds each. Contoured grip allows easier handling. Some assembly required. Manufacturer’s warranty included (see product guarantee). CAP Barbell’s 150 lb Dumbbell Set includes a pair of 5 to 25 lb cast iron hex dumbbells in 5 lb increments for a total of 150 lbs. The hex dumbbells are made of solid cast iron and hexagon shaped heads prevent the dumbbells from rolling.