Tag Archive: dumbbell


Every single exercise progressed.  Nice.
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How to Lift Weights

For building Muscle Mass:

When you’re trying to build muscle mass, you have to find ways to stabilize your body so that you’re only working a select set of muscles at once.  You can think of this in a bench press exercise where your legs and core are minimally involved because they’re resting on a bench.  Your pushing muscles are the only muscles being stressed to a great extent.

This is the type of exercise you have to do if you want to gain muscle mass.  You have to use exercises where specific muscles are targeted.  Full-body exercises just don’t work as well for muscle growth. Continue reading

My second volume-based push workout.  Almost everything progressed by 1 rep.  It’s not bad, but it’s not extremely good either.  I’ll certainly take it, though.  I’m curious to see how next week’s goes.
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It was a good day.  Sadly, I was a little thrown off by the fact that I couldn’t ride my bike today.  The back tire was flat with a small piece of glass in it.  Somehow, I didn’t notice the exact moment when I got the glass stuck in there.  It’s not like I live in a slum or anything, but there are often broken shards of glass on the sidewalks.  I’m just thankful the air pressure held up long enough for me to ride back home from wherever the glass was.

Regardless, I still got in a bunch of sets for the pulling musculature.  🙂 Continue reading

My first single-arm, plyometric, clapping push-up!  Oh, and literally every other lift went up as well.  It was a very good day.  🙂 Continue reading

Well, despite the regression on the cleans, I’d have to say this was a good session.  Everything else went up.

Also, I think the regression on the cleans was largely due to my back still being sore.  Oh well.  Life goes on.
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This was the most volume I’ve used for pushing for a very long time.  As a result, my pushing musculature fatigued a lot as the workout progressed… which was the point.  🙂 Continue reading

Well, 25 sets of ten reps later, I can feel the soreness coming tomorrow.  At the same time, it felt good to get out some of my frustration at recently losing muscle mass.

The decision to do this was largely based on a recent article in one of the journals that we receive from the National Strength and Conditioning Association.  My NSCA certified friends may have read it.   Basically, a couple Exercise Science PhDs from Taiwan wrote about how to create muscle growth.  While sharing everything they said in its entirety is beyond the scope of this blog, they proposed a new theory on how muscle grows. Continue reading

I added a few exercises to this.  I needed to put some dumbbells in there for a little variety. Continue reading

This felt really good!  I’m glad to finally be pursuing some muscle growth again. Continue reading

At Fitness Institute, we were taught in our first class that women should exercise just like men.  There’s not much of a gender difference.  A muscle is a muscle.  Since men and women both have to do the same things in real life (walk, push stuff, pull stuff, etc.), they should exercise the same way.

The only reason there’s any question about this is because ignorant marketing companies have pushed stupid products where women are advised to be terrified of lifting any weight over 3lbs.  Apparently, if you pick up that 5lb dumbbell, you will morph into the Hulk.  No woman wants to become a ripped monster with a green skin tone.  There aren’t any matching L’Oreal shades. Continue reading

A nice day of progression.  However, I did sweat through my whole shirt.  Lol.  It just looked like it went from a lighter olive color to a darker olive color.  Gross?  Yes.  Somewhat awesome?  I like to think so. Continue reading

Disclaimer:  This is just what I do currently.  I’m not saying everyone should do this.  Also, these are simply progressions of different exercises.  Some people are less advanced than me and some people are more advanced.  Treat yourself accordingly.

I still had a little pain/soreness in my hamstrings today.  Because of that, I made sure to focus on how each exercise made my hamstrings feel.  If anything would have made it hurt worse, I would have stopped.  Thankfully, that didn’t happen. Continue reading