Archive | January, 2017

The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout


Clean and Press

Bench Press


Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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3 Keys to Building Body Mass Very Quickly – What You Need to Know to Build Body Mass Today

The average guy will always benefit from adding extra lean body mass to his frame… To be honest everyone will benefit by adding lean body mass to their frame. The problem is, building body mass can be difficult if you do know the correct steps. You could spend years training and only make minimal gains, because you’re not going about it in the right way. In the following paragraphs I will show you the right way. You will learn the key steps to building body mass fast.

Step 1. Strength train with heavy weight

The first key to building body mass is strength training. In order to gain muscle, you have to lift weights. But there is a right and a wrong way to go about this. The wrong way would be following the routines you find in bodybuilding magazines. Those guys having been training for years and most use anabolic steroids. Those workouts won’t work for you.

The right way is to find a plan that aims to help the average guy put on muscle. This plan should consist of compound lifts and should train the whole body. If you follow this you’ll be building body mass in no time.

Step 2. Eat a lot of healthy food.

The second key to building body mass is eating enough calories. The wrong way to go about this is using your goal of build muscle as an excuse to eat everything in sight. Eating junk food will not help you reach your goals…unless that goal is to be obese.

The right way is to eat a whole lot of food, but make sure your eating clean and healthy food. For example, egg whites, chicken, tuna, fish, steak and lots of leafy green vegetables. Some good ones are spinach, collard greens and arugula. Also makes sure you drinking tons of water.

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Healthy Living – Four Tips to Help Make the Most of Your New Year Health Resolutions

With the arrival of the New Year, you may be feeling extra motivated to set some goals to go after. You have some ideas in mind on what you hope to achieve with your workout program and nutrition plan and now just need to put those into action.

Setting goals at any time of the year is always a wise idea as it gives you a clearer picture of what to do to go forward. Unfortunately, many people do not realize success with their goals only because they are not planning them properly. What can you do to set up goals that will leave you experiencing maximum success?

Let’s look at four smart tips to make the most of your resolution…

1. Be Specific. As often as you can, be specific. What exactly is it you want to accomplish with your training program or nutrition plan? If you are vague, it leaves room for questioning. You want to know exactly how close you are coming to realizing success. There should be no doubt in your mind how far you have to go to see the success you desire.

2. Get Support. Next, make sure you have support. Anyone who goes after goals with the backing of others sees far greater success and adherence than those who do not. Enlist your friends to be support buddies and also recruit all the “experts” you may need to help you stay on track. Include personal trainers, nutritionists, and anyone else you may require.

3. Assess Your Previous Goals. One important “must-do” for success is to evaluate your previous targets. How come you failed at your last attempt – if you did – to reach this goal? Identify the reason and make sure you have a plan to overcome it this time around.

If you do not take this step, chances are high you will repeat the same over again. It is imperative you are learning from the mistakes you have made.

4. Keep A Progress Journal. Finally, be sure to maintain a progress journal. A progress journal helps you identify how far you have come and exactly how your day-to-day progress is looking. It is also an excellent way to stay motivated.

Put photos and images in this journal if you want, or only write down exactly what you have done in the gym to get the results you are seeking.

There you have the top tips to help you achieve your New Year resolutions. Put these tips into action, and you will be well on your way to seeing maximum results.

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The Best Tricep Muscle Exercise Routine For Big Triceps

Tricep are a good addition to the big guns of biceps in the front of the arms.

There are three parts to the tricep; the lateral, medial, and long heads. In order to fully develop the tricep, it is crucial that you work each of these three parts. One tricep exercise will not be enough to work all three parts of the tricep.

The best routine for big triceps is immediately after you work out your chest since most chest exercises also target the triceps. It is a good warm up for your tricep muscles. Work the triceps two times a week with at least 48 hours between workouts. Follow this exercise routine for the biggest tricep growth.

1st Tricep Workout Day:

Standing Dumbbell Extension: Sets 3, Reps 8-10

To do this exercise you need a dumbbell at your preferred weight. Stand with the weight over your head, gripped by both hands with the arms extended. Lower the weight behind your head as you bend your elbows and bring it back up.

Lying Tricep Extension: Sets 3, Reps 10

To do this exercise you should lie down on a bench holding the barbell with both hands less than shoulder width apart and your arms fully extended over your head. Then move the weight back slightly and lower it down to the top of your head. It is important that you keep your elbows in during the whole movement.

Tricep Dips: Sets 3, Reps 8-10

This exercise is done on the parallel bars. You should place yourself between the bars with the bars at the sides of your shoulders. Grip each bar with your palms facing each other. Push yourself up until your arms are almost completely extended but not locked out. Bend your knees and cross your feet. Bring your body weight down slowly as you bend your elbows.

2nd Tricep Workout Day:

Close Grip Bench Press: 3 sets, Reps 8-10

This is like a traditional bench press except the hands should be closer together on the bar. Perform it like a regular bench press.

Tricep Push downs: 3 sets, Reps 10

This workout is down with a cable pulley with a bar at the end. Place both hands on each side of the bar with your palms facing away from the body. Pull the bar down and straighten your arms all the way.

Tricep Push Ups: Sets 1, Reps 20

This move is close to the traditional push up. The only difference is the placement of the hands. Instead of having them shoulder width apart, bring them in closer until the thumbs are almost touching. Come down until your nose is close to the floor.

This workout should be done for the first 4-6 weeks. After that, change it up with some different moves or heavier weights. Remember that the body gets used to a routine. To keep the muscles in shock and still growing you have to give it something new to do.

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Get In Shape With A Ghetto Workout – You Don’t Need A Gym Or Fancy Equipment

A popular excuse that is used many times by people looking to get in shape is that they don’t have time or the right equipment to get fit. This is common to hear but if you look at places like the inner cities you will find that a ghetto workout is more than enough to get the body you deserve.

What Is The Ghetto Workout

Several years ago an underground film was made title, “The 24 Hour Ghetto Workout.” In this movie there are several men in urban neighborhoods working out by simply using their environment and their surroundings as a gym. These men lacked equipment but they showed that with using some creativity and objects at their disposal they could turn their neighborhood in to their personal gym.

Although there has been a myth that in order to get in shape you need high-end equipment or a gimmick in an infomercial the truth is that all you really need is your body. Maybe you have been led to believe that bodyweight workouts won’t get you looking fit and lean but the truth is that you will get many benefits by using your body.

Cardio And Strength Training Rolled In To One

Bodyweight workouts like those done in the ghetto workout are beneficial, as they not only help you gain muscle but can help you burn fat. Performing bodyweight exercises require effort and as such will boost your cardiovascular abilities much greater than if you were doing weight training. Sure, you will not have the benefit of doing bench presses but having a top physique takes more than just doing bench presses.

A Sample Ghetto Workout

  • 15 Push Ups
  • 10 Pull Ups or do as many as possible
  • 10 Chin Ups or do as many as possible (excellent for back and biceps)
  • 10 Bodyweight Jump Squats
  • 10 Lunges each leg
  • 10 Hand Stand Push Ups
  • 10 Hanging Leg Raises or Lying Leg Raises or as many as possible

Perform the circuit without stopping and repeat for a total of 3 to 4 times 2 or 3 times a week on non-consecutive days. In the movie guys substitute pull up bars with stop lights or fences. These bars can be used to do pull ups, chin ups and hanging leg raises.

The workout outlined above is very simple but is a good way to get started if you have no equipment or don’t have a gym membership. By performing this circuit of exercises non-stop you will elevate your heart rate and get a cardio benefit as well.

If you want to add some cardio to this workout you can simply run sprints instead of jogging. For a cardio routine to add 3 times a week you can do the following.

  • Walk or Jog For 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute
  • Walk or jog for 2 minutes
  • Sprint at a fast pace for 1 minute

This type of cardio workout will boost your HGH levels that are key in burning fat and building lean muscle.

As you can see, getting a great body is only a matter of getting creative as they do in the ghetto workout. Soon enough you will look good without having to join a gym or buying fancy equipment.

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