Connect with us


How to Train With Expander Cable



How to Train With Expander Cable

Expander cables are a great alternative to heavy training. Being a bodybuilders you have to know that from time to time you need to layoff of big weights training in order to avoid adaptation and to ensure further muscle growth. There are many alternatives such as dumbbells, or barbells but only expander cables exercises do not get you overtraining so easy. That's why you have to add expander exercise to your training program and do it regularly.

Expander exercises very well develop muscle arms, especially the shoulder joint, and trunk muscle. The expander is a simple piece of equipment consisting of many parts. Namely, from the springs, but can be used with rubber bands attached to two handles. You can also increase the load for each set by adding a new spring.

If you choose to do expander exercise than you need to gradually increase the load. Do the first one 1-2 sets of exercises with one spring. Once you will be able to perform the established number of repetitions per exercise with no difficulties, you can increase the number of springs or approaches. Also, when you do exercises, check for expander cable to constantly come to the starting position slowly, with little resistance, without relaxing muscles.

If you are about to start expander exercises than in the first sessions include 5-6 sets of 7-8 reps. Take a pause of 30 seconds between exercises. The duration of training start from 10-15 minutes and have to be increased gradually to 30 minutes. Also, the number of reps increase 12 for each set.

A great advice for you before beginning expander cable workout has properly defined the purpose of your training. As you know,  firstly you must get rid of fat, and only after this, you begin to work on muscle building. Otherwise, muscles mass will be covered by fat, and you will get a lean muscle body.

Depending on your goal, you will select a specific set of exercises, the load level and an effective number of reps. If you want to lose weight, and strengthen muscles that are chosen exercises for all muscle groups with a focus on problem areas such as abs, chest, legs, back, arms or shoulders.

Do not forget to warm-up before training for 10 minutes including aerobic and cardio exercise. The duration of basic training takes up to 30 minutes. Try to work firstly largest muscles, such as legs and back.  Exercise has to be performed at a rapid pace while trying to make a second pause at the moment of maximum muscle contraction.

Must Read: The Benefits of Warm Up Exercises Before Workout

If you want to increase strength and muscle mass, then training is the same as in case of free weights workout. Firstly warm-up, and then do exercises for 30 minutes. Do 6-15 reps for each exercise, with a one minute pause between each set.

By performing less than 6 reps you develop strength, and if you exceed 15 reps you develop muscle endurance. The same rapid pace tempo is required, with a one-second pause in the maximum point. For achieving results, do not forget to increase the number of reps each week.

Let’s see further five most common expander cable exercises for building a different group of muscles.

Pull apart Expander Cable Exercise

Pull apart Expander Cable ExerciseAttach the expander cable to a fixed support, such as racks for squats. Standing with your feet together, and handle in each hand, extend your hands outwards slowly and smoothly.

You will feel how deltoid, trapezius muscles get flexed. Hold this position for a second. Then slowly return the arms to the starting position. Once again press your hand's hands apart, and so on.

This exercise trains the side and rear beams deltoid, trapezius muscles. In order to gradually increase the load, you will have to increase the number of reps.

Upright Rows with Expander

 Upright Rows with Expander Cable

Stand with your feet in the middle of the expander. Adjust its length so that the tension of the expander begins in drooping hands. Stand up straight, do not slouch. Turn the palms to the hips.

Gently pull up along the expander body. At the same time, spread your elbows to the side, but hold his hand close to his body.

When pulling expander to the chin, make a one-second pause. Feel the work of trapezius muscles. Then slowly return the arms to the starting position. Once again pull up the expander. Repeat the movement as many times as you can. Do the exercise until exhaustion.

Exercise For the Middle Back

Exercise For the Middle Back

Fix expander at the level of the knee. Knees have to be slightly bent, back straight, your abdominal muscles are tense, expander in the tense situation.

On the exhale, bendable arms, bringing the shoulder blades together, then return to starting position and inhale.

When performing this exercise back should always be straight, shoulders should be kept together, to feel your back muscles. Three sets of 25 reps would be enough for this type of exercise.

Expander Cable Exercise for Buttocks and Thighs

Expander Cable Exercise for Buttocks and Thighs

This type of exercise greatly improves the shape of the buttocks and thighs. Get on your knees and elbows. Fasten the ends of the expander on the feet. Lift one leg back and up, bending at the knee (as if you want to push the ceiling), and the other remains in place. Perform 10-15 repetitions with both feet.

Pull Back on Top Exercise

This exercise strengthens the trapezius and latissimus dorsi muscle. Standing position, with your feet at shoulder width apart, and hands with expander are extended above the head. On the exhale, draw a shock absorber, shoulder blades will be reduced, and the return to an initial inspiration the elbows should be slightly bent and immobile, shoulders are not raised. Three sets of 10-15 reps for this exercise would be enough.

Have to be said that breath while performing expander cable exercise is very important. According to statistics, one of the main causes of heart disorders over age 40 in case of at least  50% of bodybuilders is incorrect breathing during weight training.

As you observed holding the breath when straining increases strength, but at the same time, it affects the heart muscle. If you use to do 1-2 reps per set, then it has a short-term side effect and does not lead to the development of cardiovascular diseases.

While the big number of sets performed by holding breath when straining has different consequences. It increases the risk of coronary heart disease, arrhythmias, and many other complex disorders of the heart. Worst of all, breath holding leads to an immediate rise in blood pressure. Over time, high blood pressure may lead to strokes and heart attacks.

Holding breathing while straining leads to a weakening of the blood flow to the working muscles. Oxygen is an important agent of muscle growth. The more oxygen in the blood, the better. Frequent breath holding during strength training reduces the oxygen level in the blood, and, to its lowest level when it comes to vertigo.

Thus, during workout monitor your breath until you will practice the rhythm automatically. During one rep you have to take a full breath. From the technical point of view this is the right way of breathing during an exercise: inhale before the first repetition, exhale on the phase of maximum stress and inhale in the negative phase of the movement.

That being said, let’s point out some very important rules to follow during expander cable exercises.

-First of all, never miss warm-up. It will keep you away from any injury and make your muscles ready for work. An injury can keep you out of the gym for a long time, and surely no one wants it.
-Use the most rigid models of expander arsenal for maximum effort. Also, you can even use two expanders for more resistance.
-Avoid getting overtraining. Get rest breaks between sets, and training as well. A three times a week expander cable workout is quite enough.
-Pay attention to right execution. Pull your hands apart until the final moment, and then slowly return to the initial position.

In conclusion, can be said that expander cable is a great tool to build muscle mass. They are easy to store and you can take it everywhere with you. Also, expander exercise can be used when no other weight training is allowed. Cable exercise greatly help to increase chest muscle, improve breathing capacity and has a massage effect on internal organs. Along with chest muscle, it helps to work for deltoid, biceps, triceps, lats, forearms muscle group too.

Must Read: How To Build Deltoid Muscle

However, for great results in muscle growth, you have to follow the right way of execution and to breathe properly. These factors are crucial in all bodybuilding exercises and you have to make them your golden rule. Just bear it in mind and every time you get tempted to cheat or are absent-minded remember that they make your workout efficient.


The Most Effective Growth Hormone Protocol for Hypertrophy




The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:


You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

Continue Reading


Your Blueprint For Building Bigger Shoulders




Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:


There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:


You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

Continue Reading


The Perfect Chest Workout Routine for Power and Strength




If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

Continue Reading
Advertisement CB_EN_120x600_UKBanner_Bulking2
Advertisement Piracetol 160x600 7b6e8685acb76b01b4485d90c0af8246