op 10 Gym Quotes That Hit Hard

🔥 Badass Gym Quotes to Fuel Your Workout 🔥

Inspired by Strong Viking

• 1. “No pain, no gain. Shut up and train.”
• 2. “Train insane or remain the same.”
• 3. “Push yourself because no one else is going to do it for you.”
• 4. “The body achieves what the mind believes.”
• 5. “Hustle for that muscle.”
• 6. “Your body can stand almost anything. It’s your mind that you have to convince.”
• 7. “Success starts with self-discipline.”
• 8. “Train like a beast, look like a beauty.”
• 9. “Excuses don’t burn calories.”
• 10. “The only bad workout is the one that didn’t happen.”

💪 Stay tuned — more quotes added every week!
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Six Pack Abs

Have you ever seen people with rock hard, six pack abs and wish that you have one like that? There are people who would like to have a great body without spending too much time in the gym. With the fast paced kind of lifestyle that most people have, would there be easy ways to get the body that you want?

Actually there are some easy and simple tips that would help you get the six pack stomach that you want. Avoid eating while watching the television. Since your mind and focus will be on the movie and television show that you are watching, you would not be able to watch the amount of food that you are eating. You may tend to overeat while watching television.

Do not skip breakfast. It is the most important meal of the day. Upon waking up, the metabolism is accelerated and fat starts to burn. You would need enough food to cope to cope up with the day. Calories would burn while you perform your daily tasks. By avoiding a meal, you tend to overeat the next meal. Since you would feel that need to make up for the lost fat.

Incorporate good eating habits to your daily routine. Aside from making sure you eat regularly and not in front of the television, you need to make sure that good fats are incorporated to your diet. Some people shudder in the word fats, well, there are fats that are good for your. Fish oil, flaxseed oil, extra virgin olive oil are the healthy fats.

Water is good for you. The more water you drink, the better. You don’t have to stick just drinking 8 to 10 glasses of water when you can drink more. But we are required to drink that much water everyday to keep hydrated. This would regulate fat burning and body metabolic process.

If drinking milk, the choose skim milk. There are healthier alternatives, all you need to do is make sure that whenever you go to the store to buy groceries, you choose the healthier alternative.

Diet is incomplete if you don’t put some mobility into your routine. So still incorporate exercise routine into your lives. Doing a hundreds of sit-ups a day is not good enough. Think about your whole body and not only about your abdomen. When aiming for six pack abs, cardiovascular exercises are a must. This kind of exercise increase stamina and heart condition, it burn fat in a quick way. Cardiovascular exercises can be done 5 minutes a day, and can increase it to 45 minutes. Aside from cardiovascular exercises you can also do some weight training to get the body that you want.

Not all exercises can be done inside the gym, take your exercise outside. Take a walk, stand straight in a cocktail party, you can even do some exercises during your break time while you are sitting down on your chair.

Aside from proper diet and exercise, getting the minimum seven to eight hours of sleep every night is very important. Sleeping rejuvenates your body. It repairs muscular system by decreasing the stress hormone levels.

And last, you need to be consistent. You may plan or devise your own exercise regimen, but getting your six pack abs just does not stay there. You must be consistent with the plan or regimen you devised. That is why diet or exercise do not work, because we lack consistency in doing things. Six pack abs are easy, as long as you put yourself into it.

Biceps

Biceps Brachii  Read Here!
are probably the most favorite muscle to work out for most beginners.  This is because most people are impressed by big arms (women of course).  I rarely work my biceps because I know that true size of your guns comes from your triceps.  This doesn't mean that you shouldn't work your biceps, they definitely add to the appearance of your arms.  Biceps consists of two major components – a long and a short head, and a small muscle located at the bottom of the biceps, near the elbow bend – Brachialis.  The best way to work the biceps is to do no more than three exercises in one training session where in one, your wrists stay neutral throughout the exercise, in another, your wrists are facing palms up, and in the last one, you supinate your wrists throughout the movement (meaning your wrists go from neutral at the bottom to palms facing up at the top).  Not necessarily in that order.  There is an enormous amount of exercises designed to hit your biceps from every possible angle.   Read More!

Barbell Curls

Click Here!

are the best mass-builder for the biceps.  They work your entire biceps structure.  To perform them correctly use the following directions.  First, stand straight, with your feet about shoulder width apart (if another stance is more comfortable for you, go ahead and use it).  Hold the barbell with palms facing up, also about shoulder width apart, perhaps a little closer together, whatever feels comfortable.  Without squatting down or moving your torso, slowly bring the bar up to your chest.  You may or may not touch your chest with the bar, once you pass the vertical line and bring the bar closer to your chest, your biceps stop working.  To keep continuous tension in your biceps you might want to stop a few inches short of your chest.  At the bottom, don't bounce the bar of your thighs.  You can do this with dumbbells as well, but why?  They are more uncomfortable, and its more difficult to raise them evenly than if you perform this exercise with a bar.   Click Here!

Preacher Curls

Read Here!

can be done with a straight bar or a cambered bar and they work the brachialis.  For this exercise I prefer a cambered bar because of how it feels in my hands.  The position of hands on a slightly angled bar is more comfortable for the wrists.  You can also use dumbbells in this exercise.  If you do, don't alternate every rep, first, do a set for one arm, then for another.  To do preacher curls, sit down so that majority of your triceps touches the pads.  Keep your feet planted and your back straight as you curl until your forearms are nearly perpendicular to the floor.  Then lower the weight without releasing the tension in your biceps.  You can also do this exercise on a machine.  If you do, don't use cables, use a hammer strength machine.        Read Here!

Concentrated Curls

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bring up the peak on the biceps. Seated concentration curls should be done with a dumbbell and you may or may not supinate during this exercise. The palm should always be facing up at the top of the movement, but at the bottom, it can either face up or be neutral. Lean forward from your waist and hold a dumbbell so that your elbow rests against the inner thigh on the same side of your body. The palm faces the opposing thigh if you want to supinate or faces upward if you don't. Extend your arm so that the dumbbell almost touches the floor, then begin curling the weight up toward your chest. Squeeze out a peak contraction and then lower the dumbbell back to where you started. If you can, try to touch your chest or shoulder at the top. 

Read Here!

Hammer Curls

...Read More!

can be done standingor seated and should be done with alternation of arms.  They can also be done with a bar, but you are better off using dumbbells.  In this exercise your wrists stay neutral throughout.  In addition to working the biceps, hammer curls work your forearms.  For the sake of the argument, lets pretend you are doing seated alternate hammer curls (I prefer standing).  Sit on the end of the bench holding two dumbbells at arms' length, palms facing each other.  Keeping your back straight, flex one elbow to begin curling that dumbbell up toward your shoulder, maintaining your neutral wrist position throughout.  Once your forearm is at roughly a 45-degree angle relative to your upper arm, reverse the movement and lower the weight back down.  Repeat the process with the other arm and continue in alternating fashion until the set is completed.   ...Read More!

Cable Curls

can be done with one or two arms.  They will give you definition rather than mass and will work your peak.  You can do them either facing the weight stack or facing in the opposite direction, its up to you.  If you are doing two arm cable curls, do it as if you were doing barbell curls.  If you are doing one arm curls, do it as if you were doing concentrated curls.  Those are the exercises that they imitate.               Read More!

BUILD REAL STRENGTH

Don't use machine weights exclusively. A study at Georgia State University found that older adults using exercise machines improved their strength on the machines an average of 34 percent in 2 years. But their strength measures for everyday activities actually declined 3.5 percent

GET A BIG BACK

Break cable rows into two parts. Hold the bar with your arms outstretched and squeeze your shoulder blades together. Then pull the bar to your body.

FEED YOUR MUSCLES

Satisfy your sugar cravings immediately after your workout. Eat at least 20 grams along with some protein. The sugar will help carry protein to the muscles you've just worked. So have a soda with your tuna sandwich, but limit your sugar intake the rest of the day.

The 100 Best Fitness Tips

END BACK PAIN

For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on your abs can lead to poor posture and lower-back pain.

Hot Legs

Discover What Real Exercise Is

Forget the little pink weights, forget the butt blaster, and forget "muscle sculpting” with Susie the hyperactive personal trainer. Don’t waste your time with exercises like bicep curls or walking on a treadmill. For 99% of all people, exercises like these are inefficient.

Somehow the notion that exercise should be either easy or only moderately difficult continues to be the most detrimental misunderstanding by many would be exercisers. People are being misled into believing that they only need to mildly exert themselves and they will reap dramatic benefits in the process.

This misguided assumption destroys the potential effectiveness of the exercise regime of every person who possesses this belief. You will be very disappointed with your lack of results if you let this belief interfere with your willingness to exert yourself during your workouts.

Garage Gym Empire

Expert Testimonials

When it comes to starting and developing your own personal training / coaching business, Joe Hashey knows his stuff.  His guidance has been indispensable to me, whether it be setting up your own training facility or networking and promoting your location. It’s a great feeling to have your own gym, training the way YOU want to train, and not working for someone else any longer!  If you are considering starting your own garage gym, let Coach Hashey show you how to do it faster, more effectively and more economically.  His system works! for more click Here - Josh Hewett, Top Form Fitness Founder of Team Barbarian Strength Athletics

“Joe Hashey is without a doubt one of the top strength and conditioning coaches out there! Not only is the information that he puts out high quality, he is willing to answer every question asked his way. He also over delivers with his ability to help out fellow fitness pros with advice on website design, programming, marketing, etc. I had questions for Joe about these topics and he was able to give me advice that I could implement I MMEDIATLEY. I am very confident that I can contact Joe and know that he will give me solid, effective training and business advice that I know will work.” - John Cortese, YFS

for more click Here

Garage Gym Empire Contents – Over 4 HOURS OF CONTENT

• Video 1 – Embracing your niche and Identity Development
• Video 2 – Pricing
• Video 3 – Lead Generation Strategies
• Video 4 – Advanced Lead Generation
• Video 5 – Lead Conversion Tactics
• Video 6 – Client Retention
• Video 7 – Gym Set Up Best Practices
• Video 8 – Online Presence Discussion
• Video 9 – Proven Referal Strategies
• Video 10 – Nitty Gritty of Gym Ownership
• Video 11 – Staying Sane
• Video 12 – Action Plans Organized and Reviewed
• Video 13 – Gorilla Marketing Tactics
• INCLUDED BONUSES: Gym forms, waivers, testimonials, and MORE!
• for more click Here

MASSIVE Chest Workout

Mike here and I want to show you one my personal favorite chest routines that I use to build a massive thick chest. It's always been tough for me to build my chest muscles up, until I started to do this workoutt. This routine will develop your overall chest shape, size and add massive amounts of raw muscle in your shoulders and triceps too.

Lets get started.

**Workout breakdown**

Exercise 1 - Flat Bench Press

Exercise 2 - Flat Dumbbell Press

Exercise 3 - Flat Dumbbell Flys

Exercise 4 - Dips

I put these exercises in a specific order to maximize the pump in your chest muscle. We followed that up with flys to expand the overall width of your chest. And trust me when I say your chest is going to blow up if you do this workout consistently, because I've seen it happen to dozens of my clients.

And if you want to build ripped muscle fast, check out this video now:

http://go2.sixpackshortcuts.com/aff_c...

In that video I show you a strange trick that I use to build muscle called Afterburn Training. The reason why I like Afterburn Training is that it lets you build muscle way FASTER than other styles of training -- without having to spend any additional time in the gym

Is Afterburn Training the 1 proven shortcut to building ripped muscle? Watch this video and find out for yourself:

BEST Exercises For LOWER Chest Development (Gym WorkOut To Build Muscle)

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Hannibal King Training

awesome

Terry Crews - Cobra Back Workout - Bodybuilding.com

Get Lethal Lats With Terry Crews' Cobra Back Workout

"You got the cobra back, you're about to bite somebody with it!" 

You can see Terry Crews flash his physique in the "Expendables," "Everybody Hates Chris," or his brand-new show, "Are We There Yet?" He's flexed his musculature from the trenches of the NFL to Hollywood red carpets to Old Spice commercials while machine-gun poppin' his pecs. 

Those may be his flashiest muscles, but to Crews, the back musculature is just as important as those beach muscles up front. "Everybody focuses on all the push movements, but to really get your back together, you have to focus just as hard on the pull movements." 

You have to work your back from top to bottom to get the full effect. Will it be easy? Heck, no. But the man himself says, "If you want that cobra, you gotta pay for the cobra."

correct Chest workout with gym equipment

More about the book...

Ever wonder where your training's going or why you're not improving? When it comes to physical fitness, it’s all so confusing. Whom should you believe? What programs should you follow? When and how should you train? The exhausting information overload in this area has never been more contradictory or confusing.

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So, here it is: the step-by-step empowering program to help achieve your physique & sporting goals: Gym Workouts – Maps to Success.

This easy-to-follow book features progression process maps for various goals & physique endeavors, periodization plans for 10 sports, articles, advice, & over 170 weight training gym workouts. Containing tried and tested gym routines that work, Gym Workouts - Maps to Success is the training book you've been waiting for! As used by some of the world’s top physique athletes. Don't hesitate, order today and kick-start tomorrow's gym workout!