7 Muscle Maintenance Exercises For Strength Training

Workout Working Mum

The best way to have your muscles maintained is to have a workout regimen of about 20 minutes of strength training exercises in about 2 or 3 times a week with a day in between your workout sessions. This will make your muscles to rest, recover and grow.

An exercise physiologist and president of a well-known corporate wellness consulting company, based in New York suggest these seven exercises which touches most of the muscles in your body. For maximum benefits of these exercise, it is recommended to go on, one to three sets of 8-15 repetition of exercises, with a resting period of not more than 45 seconds between sets so as to keep the motivation on.

The above regimen is actually for people who are already into bodybuilding. If you are just into weight training or you are no more in shape, its recommended to start with light weights of 2 -5 pounds and do fewer sets.

Let’s get started with the exercises:


This exercise specially works mostly on your buttocks and thighs. You stand with your feet as wide as your hip, weight a little on your heels, your hands on your hips, breath in or pull your abdominal in, stand tall with shoulders and chest lifted up.

As if there is a chair behind you sit back and down, go down as far without tilting your upper body  more than some few inches forward. Your knees must also not go past your toes.

Straighten your legs again and repeat the exercise.

One Arm Row

This exercise work best for your upper and middle back and your shoulders also.

Stand close to a chair of about a feet hip-width apart. Hold a dumbbell in your hand with your palm facing in, bend forward from the hip so your back makes an arch and make your body parallel to the floor, make your knees to be slightly bent, and also to balance you put your other hand on the chair next to you.

Angle your chin toward your chest  so that your neck also straighten up with the spine while your right hand will be in front of your right shin, then slowly pull the right hand along the side of your body till your elbows facing the ceiling.

Slowly put the weight back down, complete the reps and change to the other side

Modified Push-ups

This exercise work best for your chest, abdominal, your shoulders and your arms.

To get started, lie on your stomach with a your knees bent and your ankles crossed. Your palms are to be places on the floor a bit to the sides and in front of the shoulders. Position your forehead to face the floor with your chin a few inches to your chest,

Slowly lift your body so you can get balanced on your palm and knees until your arms are straightened. Make sure to hold in your abdominal and be careful not to lock your elbows. You then bend the elbows

And lower the body at once, try not letting your chest to touch the floor but just until your upper arms are parallel to the floor and push back up.

Shoulder Press

This exercise work on the shoulders and the arms. So to get started with the shoulder press exercise, sitting up tall on a chair with a dumbbell in each hand with your fit hip-width wide apart.

With your palm raised up bend the elbow and raise the dumbbell up to your ear level and make sure your elbows are just at or below your shoulder height. Slowly lift the dumbbells up without your elbows locking on each other then also slowly lower the dumbbells to start again.

Biceps Curl

This exercise works on your biceps

Hold a dumbbell in each hands and stand with your feet as wide as your hips while letting your hands hang lose on your sides with the palms facing in, pull your abdominal in, stand upright and keep the knees in relaxed form.

Curl your right arm up, fist nearby to your shoulder, snaking your palm so that it faces the front of your shoulder at the topmost of the effort. Gently lower the dumbbell back down, then repeat with your left arm. Carry on alternating until you’ve finished the set. (One rep contains of a bicep curl with each arm.)


this exercise is for the Triceps.

Stand close to a chair with a dumbbell in your right hand, and feet hip-width apart, tilt your body forward from the hip until your upper body is 45-degree angle to the floor. Place your free hand on the chair for support, bend the right elbow so that you have a parallel hand with the floor your forearms vertical in position and your palm facing in don’t lock the knees and also pull in your abdominal

Possession your upper arm still, unbend your arm behind you until the end of the dumbbell is aiming down. Gradually bend your arm to lower the weight for one rep. When you’ve completed the set, repeat with your left arm.


This exercise is good for your shoulders, abdominal, your chest, lower back, buttocks, thighs.

To start this exercise you have to lie on the floor, with your hands clasp in your front somewhere under your forehead and your toes tucked under. Press up for a balanced forearms and toes and make sure your abdominal are pulled in so you don’t have a sag back and don’t drop your hips.

Hold in this position for about 10 minutes, keeping your attention on your torso to be straight and your abdominal pulled in to support.

The good thing about these 7 exercises to build your muscles is that it keeps your fitness level at peak performance

Muscle With Exercise

Improving your muscle with exercise

Are you a guy who has been bothered about how skinny you are? You probably have lost your girls to sexier girls? Or you are simply a guy who just wants to bulk up? Whatever your reason is, what you want is more muscle.

Workout for muscle gainMuscle gives shape and form to the body. Men especially want bigger, stronger and well defined muscle.

The more muscle you get, the more fat you build. Now that being obese has been socially and in terms of health, frowned at, everyone, both men and women want to be lean and well built.

Also, as we age, we lose more lean muscle, this is called sarcopenia. Muscle loss makes it hard for us to maintain a healthy body composition.

Gaining muscle mass is important. It helps maintain a healthy body weight, because as far as metabolism is concerned, muscle mass is the main engine of the calorie burning machine.

The more toned your muscle is, the easier for you to have a normal weight.Building muscles increases strength and reduces the risk of injury.

Exercises for muscle building

After working out, the body repairs or replaces the damaged muscle fibers with the aid of a cellular process whereby it fuses muscle fibers together in order to form new muscle protein strands or myofibrils.

The repaired myofibrils grow in thickness and number so as to create muscle hypertrophy (growth).

Muscle grows when the rate of muscle protein synthesis is higher than that of muscle protein breakdown. This, however does not occur while you actually lift the weights, it occurs while you rest.

The following exercises help build muscle;

  • Resistant/Strength training

Resistance or strength training is any kind of exercise that causes the muscles to contract against an external resistance with the expecting an increase in strength, mass, tone, and/or endurance.

The external resistance may be dumbbells, your own body weight, rubber exercise tubing, bricks, bottle of water, plastics filled with sand or water or any other object that causes the muscles to contract.

Examples of strength training exercise that help build muscles are;

  • Squats

Squats is a good muscle building exercise. It works on the quads, lower back, glutes and abdominal to develop strength. This form of workout has been documented to activate over 200 muscles in the body.

When performing squats, ensure you emphasize technique over the weight lifted because 10 body weight squats are a lot more effective than 10 185 lb. squats that is done with poor technique.

Instead of it to work the intended muscle, every rep performed with incorrect form will make you more likely to injure yourself.

With squats, injuries that occur are typical to the low back and knees. Perfect it by placing more focus on hip movement, making your thighs parallel to the floor, keeping your weight to the rear of your foot and preventing your knees from going beyond line of toes.

  • Deadlifts

Deadlifts is a muscle building exercise that people avoid or do incorrectly.When done properly, deadlifts will cause a dramatic increase in strength and stability of the posterior chain- the glutes, hamstrings, lower back, lats and also the abdominals.

Most people will say they can’t do deadlifts because it hurts their back. This is not correct. Only poor deadlifts cause backs to hurt. Correctly performed deadlifts will help save backs.

  • Push ups

Pushups work on the chest, shoulders, core and triceps in order to build muscle there. Pushups are good for you if you want that perfect beach body.

If you want pushups to build your muscles, simply increase resistance and change body position while doing it.

It is time to build your beach body.

  • Crunches

Crunches help with core strength and may help tone your midsection, but don’t overdo it. This kind of workout should be a small part of an overall workout plan to develop core strength, which is vital for muscle building and overall body strength.

  • Bench press

The bench press is a core exercise for the development ofyour upper body strength. With bench press you won’t be working only your pectorals (chest), you will be also working your front shoulders, triceps brachii, and your latissimusdorsi (back).

This exercise doesn’t work only your upper body. When you do it properly, you make use of your lower back, hips, and legs also. Just like squats and deadlifts, the bench press, despite putting emphasis on certain muscle groups, is a full body movement.

  • Aerobic exercise

Aerobic exercise is sometimes referred to as “cardio”- exercise which requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles.

This form of exercise stimulates the heart rate and breathing rate and it increases in a way that can be sustained for the exercise session.

Examples of aerobic exercises that help build muscles are;

  • Swimming

Swimming is a good muscle building cardio exercise. With the aid of the added resistance of the water, any type of swimming laps is going to help you build muscle faster than the cardio workouts you may be doing on the land.

Swimming 30 to 60 minutes three to five days in a week can help you get toned and to build muscle even faster.

The breaststroke tones the trapezius muscles of the back that extends from the neck to the mid-back region. The front crawl stroke, which is commonly known as freestyle form, is as an excellent upper-body workout. It the hits arm muscles including the deltoids, triceps and the biceps.

  • Jogging

Jogging helps you work a large group of muscles, burning calories and toning your entire body. It also forces you to bear your entire body weight and this means it can increase your muscle tone.

Although jogging alone can help tone your legs and butt, you’ll see faster results if you combine it with interval training, perfect diet and strength training.

  • Running

You will not turn into a body builder after running for just a few but your body will slowly begin to build muscle and burn fat.

While this is a good news for your overall fitness and race times, you’re actually gaining more muscle by supplementing low density fat tissue for high density muscle tissue.

Exercise tips

If you are about to start or have started your muscle building workouts, it is important that you know the essential exercise tips.

These rules will help you get the best results from your workouts. Not following them will expose you to injury and you will not see results.

  • Take pre-workout supplements/nutrition

Pre-workout supplements are important for you if you are exercising. They are more popular today than they ever were.

Pre-workout supplements are produced using effective ingredients that work together to give a boost to your energy and endurance, increase strength, give an increase to muscle growth, and shred off body fat.

  • Take post-workout supplements/nutrition

After your workout, your body starts to rebuild its glycogen stores and repair and regrow the muscle proteins. Eating the right post-workout nutrients immediatelyafter your workout will help your body get this done faster.

Eating carbs and protein after your workoutis particularly very important.

  • Get enough rest

Do not push your body too much. Make sure you get enough rest and sleep. Your muscle actually grows while you are asleep.

  • Do warm up and cool down

A low-impact warm-up before your workout is essential. It helps warm the muscles and makes them to be more limber and easier to stretch and this results in a better workout.

Warming up also prevents you from getting an injury. You can run on a treadmill, perform flexibility movements or jog for a while so as to engage all your muscle fibers before exercising.

Cooling down after your workout is also important because it relaxes the muscles, lowers the heart rate, and it also helps the body to recover from the stress of the exercise.

Cooling down will make you feel better immediately after working out, and the next morning.

  • Start moderately

Start your workout moderately. Going overboard with your workout would lead to an injury.


If you really want to build your body, do not neglect exercises and workouts as they are important and work well when combined with the right diet and/or supplements. Get more about us here.

Exercises And Workouts That Boosts Sexual Performance in Men

Exercises And Workouts That Boosts Sexual Performance in Men

That Boosts Sexual Performance in MenIf you are trying everything to be a better lover in bed, you are not alone.

Every man wants to do everything to make sure he satisfies his lover so she will be bragging about it to her friends instead of complaining.

You’ve probably been looking for the right diet and exercises to boost your sexual performance. Don’t be shy about it, this is normal.

In fact, you are doing yourself a big favor by looking for ways to satisfy your woman in bed.

From time immemorial, sex has been an integral part of man’s life. In some cultures – in fact, in most societies – sexual performance remains an important index for rating the manliness of a man.

The perception of a man’s strength and leadership qualities outside the bedroom is tightly linked to the perception of his agility and strength in it.

Statistically, it takes longer for a woman to attain a state of sexual satisfaction than it does a man, ergo, the need for a man to not only be able to perform with agility but also for a longer duration when it comes to sex.

Despite this societal emphasis on sexual agility, many men are known to suffer one form of sexual dysfunction at one point or the other in their life time.

It goes without saying that the society today does not look kindly upon the “sexual lilliput”. This is evident in the proliferation of derogatory slangs used to describe men who have been adjudged to be sexual weaklings.

Truth be told, a man’s inability to sexually satisfy his sexual partner can be debilitating to his confidence and ego. You must always be on top of your sexual game – and never disappoint -if you must continually have the respect of both the male and female folk. Sexual dysfunction may range from premature ejaculation to weak erection or even painful sex.

Sexual dysfunction and poor sexual performance by partners has been fingered as a major cause of infidelity and unfaithfulness in women, leading to divorce and broken relationships. This explains why men with such issues and their partners have turned to different places in search of solution.

From herbal concoctions to supplements and sexual performance enhancement drugs, men search for a permanent cure for poor performance in the bedroom.

Exercise remains the fastest and cheapest way of enhancing sexual performance without being at risk of undesirable side effects from ingested chemical substances. You must have heard this, that’s why you are here.

It is known that different types of carefully selected and strategically planned exercise regimes will get you feeling like a Don in the bedroom in no time.

Sexual performance is not only about physical strength but also about mental strength and endurance. Building your endurance levels hand – in – hand with muscle toning will give incredible results in a very short time.

What Exercises Can I do?

Exercises that strengthen the pelvic muscles and upper body give you the much needed strength for improved performance. Aerobics and cardie-respiratory exercises that improve enhance breathing and endurance gives you the ability to perform for an extended period of time without tiring or fainting.

These exercises will help you make your partner fall in love with you over and over again:

  • The Bowing Pushup

The bowing pushup is exceptionally good for the missionary style. Although this sexual position is not creative, it is the go-to move for most people. It is an intimate position that allows face-to-face contact.

While she enjoys the feel of your weight on her body, you can’t let all your pounds rest on her. So you need to increase your upper body strength and shoulder stability with the bowing push up.

How to do it: Get into a pushup position. Keep your elbows close to your ribs while lowering your torso as if you are performing a pushup. Make sure you are hovering a few inches over the floor.

Simultaneously squeeze your glutes, drop your hips towards the floor push your arms straight, and lift your head and chest towards the ceiling. Pause for a few seconds, then lift your hips until you are in a pushup position again. That is a rep. Repeat 10 reps in a row.

  • The Hollow Body Bridge Hold

This should be done at the gym. It is especially good for the cowgirl position. Even if your girl is on top of you, she shouldn’t be doing all the work. You have to provide a stable base for her, which requires serious core and hip strength.

The hollow body bridge hold requires your abs to stay engaged, while you lift your hips without hyper-extending your lower back. It will offer your girl more support and a more enjoyable ride.

How to do it: Lie down, face-up with your legs straight and your arms a 45 degree angle from your sides. Raise your hips up from the floor, by pressing your heels and palms against the floor and squeezing your glutes.

Hold this position for 30 seconds. Repeat the process until you can hold the position for two minutes.

  • The Kneeling Band-Resisted Hip Thrusts

This position is good for you if you enjoy the doggy style. Of course, you must love this position because it allows deeper penetration and an enchanting view. This position increases the flexibility in your hip and increases the strength in your glutes.

How to do it: Anchor a resistance band to a pole and wrap the other side around your hips. While facing away from the anchor point, kneel down and let your glutes rest on the back of your heels.

Swiftly lift your hips and squeeze your glutes while you assume a tall kneeling position. Take a second break and return to the starting position. That is 1 rep. Perform 15 ton20 reps.

  • Kegels

Kegels are a beneficial exercise for men who are looking to boost their sexual performance. They improve endurance and control by toning and strengthening the pubococcygeus (PC) muscles (the muscles that stop the flow of urine) and the perineal muscles (the muscles that support erectile rigidity and provide the power behind ejaculation).

How to do it: Start by interrupting the flow of urine when you are going to the bathroom to get familiar with the PC muscles.

Once you’re familiar with the muscles, your goal will be to progressively increase the squeeze duration, intensity and number of reps until you tire. But when you do them, don’t hold your breath, just push down or tighten your stomach, buttocks or thigh muscles. Work up to five-second squeezes, relaxing in between each contraction, for 10 to 20 reps.

  • Squats

Squats helps increase testosterone levels and blood flow to the pelvic region (making orgasms more intense), they’re an incredible exercise for enhancing sex. Squats also strengthen your lower body for a more powerful thrust both while you’re on top and while your partner is on top.                                                                                                                                                                  How to do squats: With a dumbbell in each hand held straight down at your sides, bend at the hips and knees to squat as low as you can while keeping your back straight. Keep your shins as vertical as possible and your knees directly over your ankles.                                                                     While you lower your body, slowly raise your arms straight out in front of you to shoulder height. Drive through the heels and you will naturally lean forward a bit in the upper body for balance. Slowly rise to standing as you lower your arms back down to your sides to complete one rep. Do at least 15 reps.

  • Lunges

Lunges are great for building strength, endurance, mobility, balance and core stability. Lunges also increase blood flow to your pelvic region, enhancing your action in the bedroom.

They’ll help out when you could use an extra dose of balance and hip flexor mobility or when you’d like to go a little longer.

How to do the lunge: Stand up straight and tall, holding a pair of dumbbells at your sides for added intensity, place one foot forward about a foot and a half. Bend both knees to 90 degrees, stopping when your back knee is about an inch from the ground.

Be sure to keep your front knee so it doesn’t pass over your front toes. Drive through the front heel to stand back up. Do 15 reps before switching legs or alternate legs as you go.

  • Interval Training

Doing interval training will help increase your strength, endurance and stamina which is very important to your sexual life. You can do your interval training anywhere. You can do it at the park, on a bike, on a stair climber or a treadmill.

How to do it: After warming up, start your intervals at full speed, going as hard and fast as you can, and push yourself for at least 30 seconds. Then back off for a minute or two. Repeat this several times. Add these to your workout a couple of times a week.


You shouldn’t be too lazy to workout. If you are looking to become a king in bed, then you should start working out if you haven’t been doing so.

Exercises helps strengthen your sexual muscles, and the stronger your sexual muscles, the more likely you will be able to gain the ability to control the movements you need to perform the sexual acts.

Exercises would help you boost your sexual performance and gain more confidence during intimate moments with your partner. We also advice you use natural and safe supplements to enhance results.

Note that, these exercises won’t treat any sexual related health problem but they can aid the treatment and speed up your recovery. So if you have any sexual related health problem, visit your physician for proper treatment.

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