Just go to the Gym: No One is Looking at You

     Hey Guys!

     

     The New Year is almost upon us. With it, many Americans will make resolutions to work out, eat right, and lose weight. Whatever your reason for going to the gym, exercise is necessary in order to live a healthy lifestyle.

     Most beginners are afraid of going to the gym because they fear they will be judged. This mentality is egocentric. Most people go to the gym, work out, and leave. In fact, interacting with other gym goers is considered bad gym etiquette.

     The other people at the gym do not care if you are overweight, have skinny arms, or can only lift 5 pounds. Everyone has to start somewhere, and chances are that the people you see in the gym with you started working out in similar conditions.

     People are not going to notice you in the gym if you keep to yourself. The only times beginners stand out in the gym are when they try handling weight they cannot handle using improper form, or when they use gym equipment other than for their intended purpose.

     Many beginners, especially men, focus too much on weight. If you lift more than you can handle you will not get stronger. Beginners should focus on proper form. Most gym goers will be more impressed by proper technique than the amount of weight you can lift.

     When you are at the gym, do not do bicep curls in the squat rack, do not violently swing from the pull-up bar, do not rock back and forth while performing bicep curls, do not round your back when you deadlift, and do not perform calisthenics in the middle of everyone’s workout area.

     Step into the gym and proudly bench-press 50 pounds. Proudly curl 10 pounds. Proudly fail at 3 pull-ups. It is a step in the right direction.

     Keep an open mind when you work out. Do not hesitate to ask someone for advice. Most veterans would be happy to share their knowledge with you. The last thing an experienced lifter wants to see is someone working out with improper form at the gym. Do not let that person be you.

     And lastly, do not be afraid to experiment with different exercises and routines. Do not stick to a few exercises. Broaden your horizons, find what exercises work for you, and build a foundation for your exercise routine.

     If you decide to take that first step on your journey to becoming a healthier version of yourself, give yourself a pat on the back. Do not be scared that you will stand out at the gym, be proud that you had the courage to take your health into your own hands.

     Get Stronger!

          -Nas

Essential Equipment for a Home Gym

     Hey Guys!

     Home gyms can be very convenient for some people, and having one will save you money in the long run. It is also harder to make an excuse to not work out when you have equipment a couple rooms down. People tend not to work out when they have to drive to a gym to work out. It can make working out tedious, especially after a long day.

     But those of you who are interested in working out in the same place you sleep at night may wonder what equipment you need for a home gym. I have been working out at home for years. I have about $500 dollars worth of equipment. You may think that is a lot, but even the cheapest gyms cost about $240 dollars a year ($20 a month). And you do not own anything from it.

     I have had no trouble performing various exercises and getting stronger from the comfort of my own home. In fact, many people have been surprised that I have gotten as strong as I have by working out in such a fashion. Some people believe you need all these machines and equipment to get stronger. Not all of the equipment at the gym is necessary. It can make getting stronger easier for some, but it is not necessary.

     But without digressing any further, here is my list of essential gym equipment. The most essential equipment you will need for working out at home are adjustable dumbbells and a barbell. This is simple enough. Most strength exercises require either of these two devices. But do not substitute one for another. The barbell and dumbbells work differently. While you can do almost any barbell exercise with a dumbbell, you need both to target your muscles from different angles.
 

     The next piece of equipment you need is a pull-up bar. You can get a device that will hang over your door for about $25 dollars. There is no substitute to pull-ups - it is an essential exercise that works the arms, back, and core. You can also do various stretches and core exercises such as hanging leg raises or the front lever.

     The last piece of equipment you will need is a bench-press - preferably one that allows incline and decline and has a rack for a barbell. With a bench like this you can do various chest exercises and core exercises. The incline and decline will allow you to target different portions of your chest. You can use the rack to perform squats, another essential exercise that develops strength in the legs, core, and back.

     So that's all folks. All together, that will run between $200 and $500. In the long run that is not a bad price. You will also enjoy the perks of working out by yourself. Namely, you do not have to share equipment with others. And for those who are shy and do not want to work out in front of others, this is one solution. I hope that helps you guys, and as always...

     Get Stronger!
          - Nas

Exercise Post: Pull-Ups

     Hey Guys!

     I just wanted to share an exercise with you this week. I'm sure many of you have heard of pull-ups, and I know how much some of you dread them. But there is no substitute for pull-ups. A lot of people like to use the lat pull-down, but you cannot develop your lats, upper back, biceps, triceps, and abs from the lat pull-down.

     Yes, you use your abs during pull-ups - if you use proper form. Some people do not know this, but in order to do a pull-up properly, you have to bring your legs up slightly. This will keep you from swinging from the bar, allowing you to use your core to steady yourself.

     You do not want to swing from the bar. Doing so can damage your shoulders, and you will be using momentum rather than muscle to perform repetitions. If you are using momentum to complete repetitions you might as well not perform the exercise at all.

     Pull-ups can be difficult, especially for heavier people, but like I said, there is no substitute for them. What you can do to make the exercise easier is place a bench, chair, or other object that prevents you from lowering all the way down underneath the bar. This will lessen the range of motion, making the exercise easier.

     In order to get stronger lats from performing this exercise, focus on your negative reps. You use your lats mostly during the downward rotation. By going down slowly, you will create more time under tension which will lead to muscle growth.

     Get Stronger!
          -Nas