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The Ultimate Hardgainer Diet – 3 Tips

Despite all your best efforts for gaining weight and muscle mass has it still not happened yet? Are you sick and tired of you skinny genetics getting in the way of your muscle building attempts?

This article will reveal the correct hardgainer diet, so that you can start putting on the pounds. Moreover if you are working out, then a correct diet is vital to avoid injury.

Ok, so let’s get started…

1. The first and most obvious tip for hardgainers to gain weight is simply to eat much more. However this does not mean simply eating everything and anything. This common myth will lead you down the path of the “skinny-fat” guy. Instead you want to eat a balanced diet made up of roughly 45% carbohydrates, 35% proteins and 20% fats. Furthermore you want to ensure that you are eating about 6 meals per day (1 every 2-3 hours). Some recommended foods are:

o Carbs – Potato, Bread, Rice

o Proteins – Steak, Salmon, Tuna, Chicken

o Fats – Nuts, Peanut Butter and Olive Oil Olive oil, nuts and peanut butter

2. Supplements are also a very important part of the hardgainer diet. They help you work out harder and faster and also allow you to gain weight quicker and easier. However make sure that the supplements you choose to use have been around for a few years and are well known. Some of the newer “wonder” products may have negative long term effects. Not know now. Stick with the basics such as protein shakes, creatine (powdered), fish oil and multi vitamins.

3. The last part of the hardgainer diet is actually a workout exercise. If you want to bulk up and gain a lot of muscle mass then it is vital to incorporate the squat and the dead lift in all workout routines. In fact these two exercises are responsible for more muscle gain than any other exercise (according to bodybuilders worldwide). Put simply, if you want to build up muscle, then these 2 exercises are very valuable.

Ok, so there you have the ultimate hardgainer diet. Incorporate all 3 of these tips into your lifestyle and you will notice a big improvement in your muscle development. This is just the start however, if you want to really pack on the muscle then make sure you check out the website below for comprehensive workout routines and much more.

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Recommended Nutrition and Diet For a Speed and Agility Training Program

When starting a speed and agility training program many of today’s athletes ignore one of the most important aspects of achieving desired results, and that is diet and nutrition. Too many young athletes tend to eat too much fast food and not pay attention to what they are eating throughout the day.

To get the most out of a speed and agility workout the best place to start when it comes to nutrition and diet is a well balanced meal. All meals throughout the day should contain food from all four food groups. If this is not possible then make sure that throughout the day your diet has contained portions from all four food groups. 

To enhance your diet to deal with the sufficiently high physical demands of sports training, which requires a high rate of energy production, you will need to increase your carbohydrate intake. Whatever sport or training you are participating in, this type of energy production can only be achieved by the breakdown of carbohydrates. This means that players should pay particular attention to this aspect of their diet – more especially when considering the notorious drills of speed and agility programs, especially when athletes are given no guidance about what to eat. The heavy training schedule that most speed and agility training involves, only serves to increase the need for carbohydrate intake.

When discussing this subject, it is usual to express the form of the energy consumed as percentages (proportions) eaten as carbohydrate, fat and protein. While the typical diet for the general population is about 40% carbohydrate, 45% fat and 15% protein, the recommended dietary proportions for a soccer player (who training is very strenuous and well rounded) would be roughly 65% carbohydrate, 20% fat and 15% protein, according to Peak Performance Newsletter. 

The ingestion of essential amino acids immediately after exercise increases protein synthesis, meaning greater muscle and (provided you’re training ‘properly’) more power. A very important point in protein ingestion is the timing – if you’re taking any protein shakes or bars, take it asap after exercise. 

Provided you’re eating a well balanced, energy sufficient diet, creatine supplementation has also been shown to improve repeated sprint ability as previously discussed in the Vitamins and supplement article. 

Some information used in this article was gathered from the Peak Performance newsletter.

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Use Dumbbell Cardio Instead of an Aerobic Workout

Most exercisers wouldn’t even consider using dumbbells for cardio. As a matter of fact, most exercisers don’t even use dumbbells to a fraction of their full potential. Well, that is about to change… if you decided to follow my advice.

Workout programs traditionally are split into resistance training (like weight lifting) and cardio (like jogging, rowing or biking). Or these two types of workouts are done on separate days. And hands down, most exercisers choose aerobic exercises like jogging, biking and rowing for the cardio portion. I don’t see people picking up dumbbells when it comes time to do their cardio workout.

Over the past year or so, most trainers (myself included), have moved away from aerobic exercise in favor of anaerobic exercise. Anaerobic exercise is high intensity exercise for short periods of time, repeated. Think of sprint intervals.

Evidence shows that anaerobic activity is better than aerobic activity for improving endurance, strengthening the heart and lungs and even burning fat. Not to mention it helps you become more athletic and preserves hard earned muscle. Unfortunately, not a lot of exercisers have made the switch because they have been programmed to do an aerobic workout in their “target heart rate zone”.

So, it comes as no surprise that the jump to dumbbell cardio workouts have not caught on. A dumbbell cardio workout is when you do a series of dumbbell exercises in a circuit with as little rest as possible between exercises. I also call these “dumbbell intervals” because you do an interval of exercise, followed by rest and then more intervals.

Dumbbell cardio is a better choice for a great cardio (and full body) workout for a lot of reasons. First, and the most simple reason, is you don’t need an expensive equipment like exercise bikes, row machines or treadmills. All you need is a set of dumbbells and you’re ready to go. This also is great if you work out in a crowded gym (yuk!), where the cardio machines are in constant use.

Second, dumbbell cardio gets your heart and breathing going using the ENTIRE body, not just part of the body like the legs. Your heart has to pump blood to the muscles of the legs, the core and the upper body. This prepares the heart for more real world activities than say just jogging.

Third, aerobic exercise goes against your physique building. Yes, it does burn fat while you are doing it… but it also tells the body to do what it takes to get lighter. This means you body also sacrifices muscle to reduce the weight. On the other hand, using dumbbell cardio sends the signal to get rid of fat, but in a way that preserves the muscles of your entire body because they are needed for the completion of the workouts.

So, the next time you are looking for a great cardio workout that actually helps you build a high-performance, lean, athletic body walk past the cardio machines and pick up a pair of dumbbells instead. Plus, you might just realize how effective dumbbells are as a complete workout tool. Give dumbbell cardio workouts a try instead of boring aerobic exercise.

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P90X Vs Insanity Workout – Which is Best?

I get asked this question everyday. Which is better, P90X or the Insanity Workout? Which will give me the results I need? A little thought quickly reveals this question as impossible to answer without a few qualifications. Think about it: depending on your goals, body composition and workout experience, you’ll do better with one or the other. What I end up doing is giving a clear list of what each workout is good at, and then letting the person figure out if that’s what they’re looking for. I’m going to do that right here, spell out the differences, and let you guys answer that question for yourselves.

Which is the most extreme?

They’re both extreme. Both require that you workout six days/week, for two to three months straight. Both will take your body from zero to 60mph without almost any warm up. Both, when coupled with correct nutrition, will deliver extreme changes to your body composition. Each has workouts that will pummel your body, leave you sweating and exhausted and sore the next day.

But what people don’t always appreciate is that the truly extreme nature of these workouts is the commitment they require. The exercises themselves are incredibly tough, true, but what is really challenging is the mental commitment they demand. Few people have the ability to workout six days/week, week after week, month after month. The vast majority of people I speak to quit by month three. The change to their life style is simply to extreme, and that is why these workouts are the toughest out there.

Which will help me lose weight the quickest?

Insanity will. Now hold up, it’s not that simple. Insanity is designed to be a full body workout that is based on plyometric jumping drills, interval training and intense cardio that remains below the bleeding edge of anaerobic the entire time. The nutrition plan is designed to put you at a caloric deficit. You simply burn through tons of calories, and then replace them with just a little less than you need. As a result, while your legs and glutes will grow conditioned, and your shoulders, chest and triceps to a lesser degree, the fat should simply melt off you.

P90X, on the other hand, is designed with a different purpose. The nutrition plan is designed to help you change your body composition, not just just lose weight. Which means you will be eating to build muscle, not just lose fat. It’s designed with a heavy dose of resistance training, again so that you build muscle, not just lose fat. If your sole goal is to lose weight, then P90X might upset you, as you look at the scale and see that the pounds are simply not dropping off. Which leads us to the next question.

Which will help me bulk up and grow stronger?

P90X. For exactly the same reason you won’t be losing weight. Instead, you’ll be gaining lean muscle mass, exchanging that fat for muscle so that while your weight doesn’t drop as quickly (muscle is denser than fat, and so less of it weighs just as much), your strength will go up and your body shape will change. That is, by the way, one of the best indicators of success for a fitness program–not how much you weigh, but how you look in the mirror. P90X will help you change your whole body by adding muscle and losing weight, not only to your lower body like Insanity focuses on, but to your upper body as well.

Which is the hardest on your body?

The Insanity Workout is. Given the amount of jumping and cardio you do each week, it’s absolutely rough on your joints. Knees and ankles take a daily pounding, and unless you’ve prepared by buying excellent cross trainers, a yoga mat and take glucosamine/collagen type II supplements, the odds of your developing joint pain are high. If you’re young, in your 20’s and very athletic, you’ll probably be fine. But those who are older, out of shape, very heavy or already have joint issues will have problems if they’re not careful.

P90X is also tough on your body. You’ll burn and ache and sweat like never before. But the intensity is distributed around your body, split up amongst the different areas, giving your body time to recover.

Which will give me the most energy, make me feel the best?

They both will. It’s that simple. If you eat right, if you sleep right, and do this workout properly, your body will change, your energy levels will go up, and you’ll feel great (especially when you hit the beach).

Which requires the least equipment?

Insanity does. All you need are the DVD’s, a yoga mat and good shoes. P90X requires either free weights or resistance bands, a pull up bar, and a yoga mat at the very least.

So there you have it. If you’re looking for a cardio based, weight dropping workout that will challenge your mind and body like nothing you’ve ever done, than Insanity is the way to go. If you’re looking to gain muscle, to get strong and condition your whole body, than P90X is your ticket.

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The Best Core Training Workouts!

It is extremely important for you to include the best core training workout exercises in your fitness routine. Core workouts are an essential element to fitness success. If you are not using a core fitness workout, you need to get started!

Your core is the stabilizer for the rest of your body. It is the trunk of your body. Pretend that your body is a tree – if the core of the tree is not stable and strong, the branches of the tree cannot reach their full growth potential! Your body is similar – if you do not have a stable trunk (core), you will not be able to properly develop your branches (arms, legs, etc.).

The core muscle groups include the obliques, upper and lower abs, and lower back muscles. The pelvic and groin regions are also essential to core training success. The bottom line is that if your want success with the rest of your body, you need to develop your core first by using the best core fitness workout strategies.

See some of the most effective core training tips below:

Have some Sex! Sex is a great core exercise workout. The thrusting motion is fantastic for your pelvic floor and lower abs, and sex really is a full body workout. This is my favourite method of strengthening my core! Whoever said core training isn’t fun is wrong!

Twist! Do the twist each and every day for 5 minutes. Pull out your favourite music and twist the night away. Seriously, twisting is fantastic for your obliques, abs, and back. In my opinion it is the best core fitness workout and one way to lose weight and reduce body fat quickly. It’s fun and really helps to burn off some of your unwanted fat.

Learn to Salsa! Salsa dancing is a blast and is great for your core. Have you ever seen a salsa dancer in bad shape? I haven’t and its because salsa dancing is a fantastic core exercise. Once again, you are twisting your trunk to create stability for the rest of your body! Salsa is an amazing core fitness workout!

Mastermoves! The Mastermoves program is an excellent core training workout program. Mastermoves incorporates twisting and balancing exercises to produce a great core workout.

Full body exercises are very important to core success.

Core training is extremely important to the success of your fitness routine. If you are not core training, you are losing out on a fantastic way to improve your general fitness and health. The best core fitness workouts use some of the tips above. Make sure to check out some reviews.

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Plyometrics Exercises Technique – Warm-Up and Cool Down Session

Plyometrics basically involves drill that aim to improve an athlete’s explosive response. This type of exercise makes use of powerful and rapid muscle contractions. The muscles, as well as the tendons, start out at a pre-stretch phase immediately before the powerful contractions. By means of pre-stretching the tissues, the neuromuscular system is trained to fire up the muscles at a faster speed rate. Consequently, the power output for jumping and sprinting is greatly improved.

In plyometric training, the drills will only pull off the most wanted results if they are performed properly. Poorly executed exercises will, as a consequence, bring about unwelcome results and can even lead to a number of joint or muscle injury. Therefore, it is vital to learn the proper technique prior to executing the different plyometric exercises. Once the right form goes off course during the routine, it would be best to pause for a while and regain the proper figure.

Like any form of exercise, it is important to put emphasis on performing a comprehensive warm-up, as well as a cool-down, routine. The warmup drill can be done by executing a 5 to 10-minute cardiovascular exercise. It can then be followed by a thorough lower body workout involving flexibility drills.

The stretches should also be sustained for 15 to 20 seconds and repeated for 3 to 5 times. In addition to that, low-intensity lunging, jogging, and skipping may be performed to prepare the muscle tissues and tendons for more strenuous movements.

To relieve post-training discomfort and return the involved tissues to its initial state, a slow cool down session and a lengthy stretching exercise should be carried out. The stretches need to be held for about 30 seconds and repeated for 3 to 5 times.

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How to Increase Your Cardio Endurance Without Running!

If you are looking at increasing your cardiovascular endurance you need to understand that how you train your body depends on the outcome of this particular goal. This is something that I manage all of the time with my client base and look at when trying to get someone into the fittest state possible. This is why I am here to tell you about how you can go about doing this within your training program without having to fall back on the same old tactics that most everyone is used to doing such as running.

How To Increase Your Cardio Endurance Without Running!

In order to understand where I am coming from with this you must understand that you can obtain cardiovascular benefits from anaerobic conditioning, as well as, aerobic conditioning. You see when most people hear the word “cardio” they always associate it with running, jogging, or cycling. These are all great, but these aren’t the only way to obtain a tremendous amount of cardiovascular fitness. You can also tactically train your body to gain cardiovascular fitness through smartly and effectively implementing a resistance training workout that will elevate your respiration.

One way to do this is to work on increasing both your muscular endurance and strength. This is done by structuring your workouts to include whole body movements that will exert you in a hurry. For instance, drills such as sprinting, calisthenics, plyometrics, and functional resistance training all are examples of how this can be done. To take this even further you can combine these particular actions in the form of circuits, intervals, or just by increasing your work capacity through strictly managing your work to rest intervals. If you were looking for ways to improve both your muscular and cardiovascular endurance then you just found it with this particular format.

Now I’m not saying that running is bad, but as a strength and conditioning professional I do think that excessive running is overrated. This form of exercise alone only breaks the body down by causing wear and tear on the joints, hormonal depletion, loss of muscle mass, and an array of other ailments consisting of things such as aches and pains. The key to gaining superior cardiovascular fitness is applying a smart tactical training program that will get you the benefit of cardiovascular fitness in other ways.

If you haven’t already started to lay this foundation for your workouts then you are missing out. Take the time to learn more by accessing more of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart my friend!

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A Great Shoulder Workout to Create the "Wide Shoulder" Look

To create the appearance of wide shoulders you must pick exercises in your

shoulder workout that hit the right muscles. Your shoulder is made up of three

muscles…the front deltoid, the side deltoid, and the rear deltoid. It is

important to focus your shoulder workout mainly around the side deltoid if you

want to create width.

What Exercises in Your Shoulder Workout Emphasize the Side


Include plenty of lateral raise variations in your shoulder workout, if you

want to really isolate the side deltoids. Many people prefer to start their

shoulder workout with shoulder presses, but I prefer to start my shoulder

workout with lateral raises. When you start your shoulder workout with lateral

raises you pre-fatigue your side deltoid muscles. When you hit the shoulder

presses, you will completely blast the side deltoid muscles. When you perform

any pressing movements attempt to keep your elbows to the side of your body.

Don’t allow your elbows to drift forward, as this will put the emphasis on the

front deltoid muscles.

What Exercises You Should Avoid in Your Shoulder


The bigger your traps are, the narrower your shoulders will appear. I would

recommend dropping all shrugging and upright rows from your shoulder workout.

The wide and square shoulder look is achieved by emphasis on the deltoid muscles

during your shoulder workout. I actually believe that big traps create an

unattractive look to the physique and give you a rounded shoulder look.

How Many Sets and Reps to Perform in Your Shoulder


Your shoulder workout will vary depending on your shoulder development. If

you have small shoulders, then I would recommend a high volume approach to your

shoulder workout. Muscle mass is increased by performing a high volume of work on a specific muscle group. If somebody has smaller shoulders, they should aim

to get a pump in their shoulders during their shoulder workout. This is achieved

by performing a higher number of reps and less rest in between sets. I would aim

for 15-20 total sets for shoulders and stick to reps in the 8-12 range. For

those with bigger shoulders I would perform about 1/2 of the volume of lifts

during the shoulder workout. Aim for 8-10 total sets in your shoulder workout

and 5-10 reps per set.

Cardio for Your Shoulder Workout?

Cardio is actually one of the most important part of a great shoulder

workout. If you want that lean and angular look, then cardio will do that for

you. The lifts in your shoulder workout will build width in the shoulders, but

cardio will give you a smaller waist. Low body fat will emphasize the side delts

even further. Cardio will actually put finishing touches on every body part. It

is an important part of your shoulder workout and should be performed year


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Surviving P90X – 10 Easy Steps

For anyone who does not know, P90X is the hot, new extreme home workout. It is a box containing 12 different workout DVD’s, a guidebook and a nutrition booklet. P90X workouts are based on a relatively new theory called muscle confusion. The variety of workouts in P90x continuously challenge different muscle groups, so muscles do not get bored. This approach keeps your muscle interested, on edge and encourages muscle growth.

Like many people who made new year’s resolutions to get fit, I started P90X on January 1st. Here are 10 tips to get through the first weeks of P90X and actually learn to enjoy doing the workouts!

1. Check Your Ego At The Door

You will find many of the moves difficult but do not give up. Persevere and you will get better!

2. Learn to love Tony Horton

He is the creator of P90X. At first, I found him really annoying because he is so positive and so fit. As you get into each workout and get better, you will start to buy into his mantra! I even admit a small crush…

3. Wear a tank top to stay inspired

Not kidding. For the first few weeks, I wore baggy t-shirts. As soon as I put on a tight tank, I could actually see my muscles. It made all the hard work seem worth it.

4. Do not press pause when you do not understand a move

Do not press pause if you cannot do a move. You will end up spending hours on one DVD and likely get frustrated and give up. Just keep going, you will get better, each time you do the DVD. Lots of time to perfect your form.

5. Start with low weights

I am serious when I say, I started with 2.5 lb weights. Even though the peeps in the DVD’s use 20-50 lb weights, you can and should use whatever weight works for you. Every little bit will make a difference.

6. Do the best you can do, it will not always be pretty

You may fall, lose your balance and generally look silly a lot of the time. Do not sweat it, have fun and just think, at least you are not sitting on the couch, eating a 500 calorie bag of chips!

7. Try your bathing suit on regularly

You need motivation. Definitely, put your swim suit on regularly to inspire yourself to stick with P90X. After a few weeks, you will notice a difference.

8. Tell a friend about P90X

Get a friend to do the program as well. It is fun to talk to someone about Tony Horton and all the crazy moves. It is also great to fantasize together over your soon to be beach bodies!

9. Take Aleve, if your muscles are throbbing

Honestly, no pain, no gain. I wake up every day after P90X feeling a different set of stiff muscles. I take one aleve occasionally to relieve the pleasurable but killer muscle pain!

10. Celebrate your improvement

You will get better. Each time you repeat a DVD, it will be easier. Take great pleasure in the small improvements. Plus, I have found a lot of the same muscle groups are worked in each DVD, just in different forms. As you improve on one DVD, it will help you on all other DVD’s in P90x

Hope these tips help and encourage you to stick with P90X!

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8 Exercises to Create an Athletic Physique

More and more people are becoming tired of the “Bodybuilder” look. Let’s cut to the chase. Most people want to look good to attract the opposite sex. It’s really that simple. What kind of body does that? The answer is in multiple magazines, on tons of websites as well as in many playing arenas. The “Athletic Body” is the answer!

If you compare the bodies of today to that of the late 80’s and 90’s that are “attractive or desirable”, you will see that men are Athletic/Natural Muscle and women are curvy with good muscle tone. Gone are the days of the no-neck, roid-raging, waddling bodybuilder and the stick figure no-ass having bleach blondes with crazy crimped bangs. We have entered the hot athletic body era.

How do you develop the Athletic Body that the opposite sex wants to see on you? There are of course many ways. Let me be clear and mention I do NOT want to discount the importance of Traditional Weight Training. There are many benefits to weight training. However, for now I want to focus strictly on the Athletic Look. An athlete can do what? They can perform! In order to perform they must be able to use their body as a vehicle to respond to their every whim. Would you agree?

So doesn’t it make sense that in order to get your body to respond to your athletic desires (as is the necessity of the athlete), you should do workouts which incorporate body movements? Remember that “form follows function.” In other words, if you force your body to perform a function the form that is necessary for that function will follow. You are probably asking, “What are these functions that will create the form we want?” The answer is bodyweight exercises, and derivations of them.

Yeah I know! I love the weights and talk a lot about them; but, we can’t deny the results from good ol’ pull-ups, push-ups, and lunges, et cetera. You must perform these types of exercises to tie all the weight training together to create the ultimate athletic physique. Do you perform these exercises already or are some too difficult or boring?

If you find them too difficult or boring I have a couple ideas to help you out with that. Finding a way to make the exercises easier or more exciting can help you get to where you are able to push past that plateau. A great way to accomplish this is to add assistance, thus reducing your effective bodyweight in a given bodyweight exercise. If you already do many of these exercises with full bodyweight and find them too easy, I have a couple ideas to take them to a completely different level. This is accomplished by performing variations that spice up these basic exercises and stimulate the kind of results your workouts may currently be lacking. A great way to add structure and variation simultaneously to your workout plan is my using the right equipment for your body movement exercise.

At this point you’re probably wondering, “how is using this piece of equipment going to enhance body movement exercises?” The best way to describe this is to take the simple exercises, explain what they will do to help you reach your maximum athletic appearance development and give variations for each. Without any further ado the exercises for the ultimate athletic physique and their variations depending upon fitness level or fatigue.

Upper Body

Pull-Ups / Chin-Ups

Look at most athletes from behind and you will see an awesome V-taper. That is the result of a great set of Lats. What is one of the top ways to develop Lats? What else, but none other than Pull-ups and Chin-Ups! The problem is that many people can only do a few reps, if any. That is not enough to elicit the kind of changes needed to create the Athletic Physique. How do we overcome this? You can opt to use an assisted-pull up with the help of a plate-loading machine that will provide a counterbalance on your body weight, which allows you to work with less than our full bodyweight. The result is more reps and more results.

Now if you are already extremely strong, you can actually do 15 or more good reps! So now what? How about you try using ONE ARM! Most people can’t do TRUE single arm pull-ups (not the grab the other wrist kind, but true single arm pull-ups). With the assisted pull-up you can add some weight to counterbalance your own body weight and do single arm work. This is the perfect twist to a basic exercise to push your body to the next level.

Oh and let’s not forget that pull-ups and chin-ups are perfect for developing the biceps and rear delts, when done right!


What can I say about push-ups? They are a staple for chest and triceps development. By placing your hands at a higher level you decrease the difficulty. By planting the feet higher you increase the difficulty. You can try single arm push-ups as well. If you want to mix the two ideas, you can come up with some serious chest development. An example would be to plant the hands at an elevated level and use only one arm. This reduces the load on that arm via the angle you are at and allows more reps. The result is a variation sure to challenge your body to adapt.


Many would consider dips one of the best exercises for triceps, lower chest and front shoulder development. If you are having trouble knocking out 10 reps then assisted dips are the key to getting past that plateau and getting the results you are looking for. If you easing knock out 20 reps then a drop set is an idea to take it to the next level. “A drop set on a bodyweight exercise?” That’s what I said! By adding weight to the counter-lever on the Dip-Assist on successive sets one after the other you are essentially doing a “drop-set.” As you know, drop sets are highly effective.

Lower Body

Squats / Lunges

Developing the total Athletic Physique means getting those legs going too! Often neglected by many TALKERS, always done by DOERS! Do you talk or do you do? If you are a doer and looking to get the balanced physique, it’s hard to beat squats and lunges. If you have difficulty performing squats or are coming off of an injury, assisted squats may be the perfect option. This allows you to work with less than your body weight to build up the necessary strength.

If you already do tons of squats this is a great way to work until failure and then hit additional reps with assistance to push to a new tier. Another way to use the machine to take this exercise to a new level is to be able to perform Single Leg Squat with the assistance. I don’t care how good of shape you are in. Single leg squats are very challenging. This apparatus gives you the chance to do massive numbers of reps with single leg for the extreme athlete for incredible changes in the Athletic Physique.

Lunges are another good exercise for the legs. To enhance the lunge or build up to it you can do Single Leg Press Downs on the Assistance Pad. Whether you are trying to build strength to lunge or push to a new level all you have to do is adjust the amount of resistance you add.

Abs and Lower Back

Crunches and Hanging Leg Raises

It doesn’t get much simpler than crunches to work the abs. Lie down on the floor and crunch away. Let’s say you want to take it to a new level. On a pull-up bar or using a plate-assisted machine, you can perform knee raises. This is a simple exercise. Just grab on to the bar and lift your knees being sure to tilt the pelvis for maximum abdominal engagement. If you find this easy you can keep the legs straight throughout the movement and do traditional Leg Raises. Whichever you choose, you are sure to hit the abs and lower back.

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