GymJox: Muscle & Bodybuilding - Bodybuilding Tips, Gym Workouts and Muscle Worship Videos

Don’t have a gym membership? Well, there’s no excuse not to get in shape, kiddies!!!!

This full body workout can very easily be done at home using only dumbells… so STOP MAKING EXCUSES!

The exercises demonstrated by sports medicine guru and certified personal trainer Gustavus Wyche in this free workout video include the following: dumbbell squats, lunges, deadlifts, dumbbell pushups, standing dumbbell rows, bent over rows, front dumbbell raises, lateral raises, overhead military press, rear deltoid flys, alternating bicep curls, overhead triceps extension.

Plus, each demonstration includes step-by-step tips and instructions as he walks you through the entire 10-minute workout…. SHIRTLESS!!!!

While you may not gain super muscle mass with this relatively basic workout, it’s DEFINITELY a great place to start and will earn you some awesome results, especially for those of you who hate waiting in line at the gym to use your favorite weight training machines…

In this exercise demo, muscle jock fitness guru Darrin Steen demonstrates how to properly execute the Standing Biceps Concentration Curl, a great exercise for adding a full inch to your bicep peaks… if not more!

It is an awesome functional, athletic movement for you athletes.

The fact that you can not go fast with this movement allows more focus, squeeze, and isolation on the biceps.

For more personal training info from Darin Steen, CLICK HERE!

Workout Tips: Don’t forget to push your upper arm & elbow down through the floor (aim for your big toe) while you squeeze your bicep.

As you squeeze and contract your bicep, imagine that you are squeezing water out of a sponge… that is what it should feel like.

Remember, you will work the target muscle better by looking at it and going slow (a 3-1-3 tempo).

Bodybuilder Frank Sepe demonstrates how to properly do Tricep Kickbacks.

 

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Exercise Tips:As you kick the weight back, be sure to keep the weight as close to the side of your body as possible.

Squeeze and contract the tricep as you exhale, and be sure to inhale on the negative as you prepare for the next contraction.

This exercise can be performed on a weight bench or even with the help of a chair or firm coffee table (for those who workout with dumbbells at home).

Bodybuilder Frank Sepe demonstrates how to properly perform bentover dumbbell flys, which primarily work the backs of your deltoids (shoulder muscles).

Exercise Tips: Bend down with knees slightly bent and grab the weights with your arms in front of you.

Bring your elbows as far back as you can.

Exhale as you contract and squeeze your shoulder blades, inhale as your arms move down to the starting position. Repeat!

Bodybuilder and famed fitness magazine cover model Frank Sepe demonstrates how to properly execute a Dumbbell Shoulder Press.

Often referred to as the military press, the dumbbell shoulder press works the core of the shoulder’s deltoid muscle complex.

Only try this exercise if your shoulders are free of pain or injury.

 

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Exercise Tips: From the starting position, exhale as you extend your arms by straightening your elbows directly over your head to full flexion of your shoulder muscle.

Keep your elbows slightly bent at the top of the movement to avoid locking your joints.

Without stopping, and while maintaining the flexion in your deltoids, inhale as you keep your arms wide and slowly bring the weights down until your arms are bent at nearly 90 degrees and the weights are back at shoulder level.

Most guys complain about working their arms… but this exercise will really kill your biceps and give them the beefy density you seek!Exercise Tips: First and foremost, make sure to use lighter weights in order to be strict on form.

Begin with legs shoulder width apart and slightly bent. Inhale, then…

Exhale as you raise each dumbbell. The top of the dumbbell you are raising should be raised as high as your opposite shoulder.

If you can’t raise the dumb bell that high, use a lighter weight. The emphasis here is on proper form. Have fun!

A college muscleboy who goes by the YouTube moniker “Muscle Meat Head” demonstrates his favorite exercise for traps (trapezius muscles).

While this 20-year-old macho muscle hunk definitely has a look that can finesse any girl/guy, we have a bit of a complaint.

During biceps training, if you have to move your upper body while doing curls then take it as a sign that the weights you are using are too heavy.

Learn to keep your body still and drop the weight by isolating the muscles in your arm.

This amateur bodybuilder is clearly leaning into his reps, and over time he’s likely to put his back out with that technique.

We know he looks great, but with proper form he could look even better while sparing stress on his back.

Want a muscular back?

This exercise will work all your back muscles.

Full range of motion through the lower back during execution of this exercise will vary from person to person… tips below!

Exercise Tips: Make sure to use the narrow grip clip attachment for this awesome upper body exercise.

Sit on platform with knees bent and grasp cable attachment. Position knees with a slight bend.

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward during the muscle contraction.

Return until arms are extended, shoulders are stretched forward, and lower back is flexed foward.

Make sure you inhale at release, and exhale when you are pullling the weight toward your waist…. Repeat!

Fitness Note: Do not pause or bounce at the bottom of the lift, and do not lower the weight beyond a mild stretch.

This personal trainer from the United Kingdom offers some in-the-gym advice on how to properly train your biceps while maintaining proper form and posture.

So the next time you see some crazy weightlifter at the gym swinging his arms up while doing barbell curls, remember to listen to follow this trainer’s advice instead.