Question Answer Session

1- I do not want to lose the shape and want firmer butt ?

Answer

You won't lose the shape with these exercises.Infact you will improve it without any shape change.

Squats - Can be done with or without weight, squat down until your thighs are parallel to the floor.

Lunges - Best exercise and can be done anywhere, firm up your rare ends.

Step-ups - Step up onto the chair or bench with one leg at a time.

Glute Extension - This is done using an ankle harness and a low pulley.
Stand facing the cable machine with the harness on your ankle, keep your leg straight and stiff.
Extend your leg back and behind you.

Butt Blaster - Push up with your foot against resistance (glute extension machine) while you are on all three's, like a horse kicking back and up.

Glute push-ups - Lie flat on floor with your knees bent at 90-degrees and feet flat on floor.
Using your glutes push your hips up and squeeze.

2- Most effective exercises for the appearance of bust/breast enhancement ?

Answer

Anything that work your chest muscles is called bust enhancement exercise.

You can only build up muscles underneath the bust won't increase size of bust.

Exercises include - Dumbell and barbell bench press, push-ups and dips.

3- No visible results yet! I have been doing crunches and sit up exercises with aerobic exercise few times a week from the last two months.I want to get six-pack abs.Tell me what to do ?

Answer

Lie flat on floor with knees bent and feet flat on floor, hands beside your head - mind not to pull on your head.

Roll your upper torso forward and bring your head towards your knee.

Interval training is all you need instead of aerobics.

4- Tell me difference between using an EZ curl bar and straight bars for curls? Which one is most effective for biceps?

Answer

Straight bars are more effective for building biceps with a narrow grip, though EZ bar is great bicep workout.
Ez curl bar is easy on wrists than a straight bar.

6- Due to busy routine I can't go gym.Can you tell me any lower exercises that can be done at
home ?

Answer

This can be challenging ! but not impossible.I'd recommend you to try good exercises at home.

Chest - Push-ups, weighted push-up, feet-up push-up and 1 arm push-ups.

Back - Pull-ups and pull-up rows.

Thighs - Squats, lunges, one legged squat and bench steo one legged squat.

Shoulders - Lateral raises, presses and front raises.

Triceps - Bench dips, dips and close-grip push-ups.

Calves - Standing calf raises.

Lower back - Lay on the floor on your stomach with arms overhead.

7- I have bad knees so lunges hurt, What can I do to work out my lower body beside lunges ?

Answer

Squats are good alternative, though may give you trouble as well.

Wall sit is also good one, you have to maintain a sitting position with your back against the wall and your knees bent and hold it as long as possible.

Dumbell split squat is excellent thigh exercise as well.

To train glutes without knee involvement one legged glute deadlifts are perfect.

8- When doing shoulder exercises we need to keep the shoulder-girdle down.I feel that one had to shrug shoulder-girdle up for effective shoulder presses.Tell me about this?

Answer

Reason to keep the shoulder girdle down is that if you let it come up your trapezius muscles will assist with the press and reduce tension on delts.

To isolate the delts you need to keep shoulder down and minimize trao involvement.

Lifting the shoulder girdle is not end of world but you get more better results if you keep shoulder-girdle down.

9- Will you list down best forearm and tricep exercises?

Answer

Sure, in my opinion best forearm exercises are that work grip strength while building the forearms.

Wrist curls go well with forearm workout, set a barbell in a rack at high level, stand side ways so that the bar is beside you, pick up and hold the bar with one hand as long as you can.

Tricep - My favourite exercise is bar dip.

10- I have a minor case of curvature of spine, should I be bench pressing in this condition ?

Answer

Stop bench pressing for now, don't make it worse and visit to a doctor and get checked out.

After getting doctor clearance I would suggest doing dips instead, Hold your body in a half moon position, hunch forward and set your elbows out wide to the sides.This will give an excellent chest workout .

11- Tell me some lifts to build the part of tricep down by the elbow and outer part of tricep ?

Answer

The best exercises i have found for you to build tricep down by your elbow is Bodyweight Tricep Extension.

Require no equipment other than a solid place to put your hands, if you working out in a gym smith machine is best place.

Set the bar about two feet above the ground to start with, place your feet about three feet from the bar then place your hands on the bar with palms down gripped.

Knees slightly bent during this exercise and body locked.

Now bending only at the elbows lower down body , so that your head ducks under the bar.

Elbows tucked and do not bounce out of the bottom, try to make your tricep work against more of your body.

Outer part of tricep can be build with :

Flared Elbow Pushdowns - Push the elbows straight up and straight down and elbows out wide to the sides.

Reverse Grip One-arm Pushdowns - Keep your palm facing forward, rotate your hand towards the outside as you are pushing down.

Flared Elbow Close-grip Bench Press - Point out your elbows out to the sides during this exercise.

Reverse Grip Kickbacks - Palm down grip, rotate hand towards outside.

Bench Dips - Place your hands beside your glutes on the bench, let your elbow go out with a little ways

Exercise for lower part of tricep

Tiger Bends - Do a close grip push-up with feets up on a bench, lower yourself down flat onto your forearms then push-up.

French Curls - Overhead barbell extension on an incline bench, bring the bar down behind your head.

Overhead Cable Extensions - Use a high pulley, stand facing away from the cable in a lunge position and extend the bar forward overhead.

Close Grip Presses to the Upper-chest - Lower the bar high up on your chest instead of pressing to the mid-chest.

12- What is French curl and how to do it ?

Answer

Lying tricep extension done on an incline bench is called French curl.

Lie flat on an incline bench and hold the bar over your face at arms length, bring your upper arm backwards so that they are at an angle.

Lower the bar down behind your head a get a good stretch, extend back up until your arms are straight and keep your upper arms angled throughout.

Elbows should be tucked in.

13- Could you tell me best way to improve trap muscle ?

Answer

Shrugs are one of the best ways to build traps, other exercises that work trap include power clean, clean press and high pulls.

Do shrugs explosively, traps respond best to the powerful movements and explode the weight up as high as possible.

If your grip giving out when doing barbell try to use hack squat machine and set the pads on your shoulders instead of squatting do a calf raise or shrug up.

To work the mid traps do seated row shrugs, sit on a seated row machine instead of pulling the weight with your arms just shrug your shoulders backwards.

To work the lower trap do pull down shrugs, sit in a pulldown machine with your arms holding the bar overhead.Keep body vertical without bending the knees shrug the bar down using shoulders only.