Looking for max results with little time and no machines? Free weights are your friend in this no-BS workout for blasting your shoulders.

Sculpting your physique and achieving great shape takes time. But a long process doesn't need to be a complicated process.

Today, we're focusing on the basics for shoulders. The exercises here are easy to perform and don't require a lot of weight in order to be effective. As long as you execute these movements using proper form, where you can feel the target muscles working, results will come.

Grab a bar with moderate weight, a pair of dumbbells, and find some open space. Your deltoids will be burning like a blowtorch in short order!

The Simple Workout for Super Shoulders

1

Pike Push-Up

3 sets, 6-8 reps

2

Superset

3 sets

Barbell Front Raise

3 sets, 10 reps

Barbell Rear Delt Row

3 sets, 10 reps

3

Superset

4 sets

Side Lateral Raise

4 sets, 12 reps

Seated Bent-Over Rear Delt Raise

4 sets, 12 reps

Technique Tips

Pike Push-Up

Pike Push-up

From the starting push-up position, slowly walk your hands back until your body forms an inverted V, with your hips in a peak. Remain in this position and perform as many push-ups as you can without sacrificing form. Shoot for around 8 reps. This angle, and keeping your elbows out, will do more work for the entire shoulder area while reducing chest involvement.

Front Barbell Raise

Your grip should be at shoulder width or a little wider to fully benefit the anterior (front) heads of the deltoids. If you want to work the front delts only, raise the bar until your upper arms are parallel with the floor. Rising any higher from this point will recruit the traps.

A note on form: If you have to swing the weight up with momentum from your hips or legs, it's too heavy. Going lighter will lessen the chance of injury and make your shoulders do the heavy lifting.

Rear Delt Barbell Row

Rear Delt Barbell Row

As soon as you finish the front raises, go straight into rear delt rows without any rest. For this exercise, use an overhand grip with your hands just wider than shoulder-width apart. Instead of pulling the bar into your bellybutton or waist like you would for a bent-over barbell row, pull the bar into your chest. Pause here at the top for a second before lowering the weight. Focus on contracting your rear delts and feeling your entire upper back working.

Lateral Raise

Choose a weight that's challenging but can be handled with good form. Take 3 seconds to lower the weight in a controlled manner before raising the dumbbells again. The burn will be serious, but, hey, that's what you want.

Bent-Over Rear Delt Lateral Raise

Bent-Over Rear Delt Lateral Raise

The rear delts are often neglected when it comes to training shoulders, so we're doubling down with two exercises to target them. If you feel the rear delts are a weak area for you, then do these first before performing the lateral raises.

Bend over as far as you comfortably can, or do these seated with the weights going under your legs and your chest resting on your thighs. Just make sure your traps don't join the party. Some people hold the dumbbells so their palms face behind them, while others use a neutral grip. Use whatever grip you feel more comfortable with.

Raise the dumbbells straight out to the sides, focusing on squeezing your shoulder blades together and using your rear delts to move the weight, not your arms.

How to Build Muscle as Fast as Humanly Possible.

Designed to help the body with getting stronger faster. Up to 36% faster to be exact.

That’s what this definitive guide is all about. Getting big, strong, lean and built like a badass.

It’s the summation of everything I have learned over the course of 25-plus years in the Iron Game.

In January, we introduced habits that could help you lose a few pounds. In February we built on those to guide you a step further. Now we’re going to unveil the remaining details that will finish transforming your body, making you look ripped and feel energized like you haven’t in years (or maybe ever.)

First, let’s review what we’ve asked you to do so far.

#1. Only eat when it’s time to eat
#2. Control portions with your hands
#3. Start each day with protein
#4. Be a boring eater
#5. Get more sleep
#6. Lose the liquid calories
#7. Eat slow: 15 minutes per meal
#8. Drink 2 cups of water before meals

Got it? If not, see Part 1 of the plan HERE, and then Part 2 to get caught up.

Now let’s move on.

#9. Take a Multivitamin

Many people don’t get enough of the nutrients they need through diet alone. Nutritionists call these the “short fall nutrients.” You may not be clinically deficient in them to the point where you’ll suffer major health problems as a result, but the deficiency is enough to keep the body from performing optimally. And when you’re taking in fewer calories in an effort to lose weight, the likelihood of coming up short on these nutrients is even greater.

The short fall nutrients include: 

– Vitamin D. Research suggests 90 million Americans don’t get enough.
– Vitamin B6. About 30 million people are deficient.
– Vitamin B12. Around 18 million are under-nourished.
– Calcium
– Magnesium
– Potassium
– Folate

These micronutrients all play a role in both general health and performance in the gym, and can influence your ability to burn fat. Taking a multivitamin product is a convenient way to help you cover your bases without adding calories to your diet.

#10. Eat Without Distractions

This may be the most challenging of all the habits I lay out, but also the most effective.

I was giving a nutrition talk to a group of people one time and a woman asked me if I had any ideas on how to get her three year-old to eat without staring at an iPad. As we talked, I learned that her husband always had his computer on the kitchen table. Bored, she would pull out her phone as well. I explained to this lady that her child playing on her iPad was simply an imitation of the behavior she saw at home. She too was “bored” by the lack of conversation and sought entertainment in electronics.

Not only do distractions like this put a damper on relationships, they make you fatter over time. Research suggests that when we’re distracted, we eat more. At least 10% more at that meal and up to 25% more at subsequent meals, according to a review published in the American Journal of Clinical Nutrition.

Let’s do some math and see what those percentages look like in real life.

A typical-sized breakfast of 500 calories may now turn into 550 calories. Let’s assume your next meal is normally also 500—now it’s 625 calories. You can see how this adds up, and all because you’re playing on your phone and eating mindlessly when you should be enjoying your meal in the company of others.

Start eating completely unplugged. Focus on the human beings around you and the conversations they bring. If you have a hard time tearing your family away from their screens, consider using some conversation-starters: what was your favorite vacation spot, subject in school, childhood book, etc.

If you don’t have people to eat around and talk with for at least one meal of the day… get some. Call an old friend on the phone, or your parents, or go out to eat so you can start a conversation with strangers. You may make some new friends (along with your new abs).

#11. Swap Out Grains For Veggies

There’s nothing wrong with grains, but when you’re chasing fat loss—especially in 12 weeks—you can’t be married to any one type of food. Calories matter, and grains simply pack more than vegetables.

Both foods are carbohydrates and provide energy, but veggies are less calorically dense. You can double up on them (you’re supposed to be eating at least one handful per meal anyway, as stated in rule #2, remember?) to get the energy you need without blowing the caloric deficit you must have in place to lose more fat. To be clear, vegetables include root veggies, so any potatoes or sweet potatoes you’re currently eating—as well as other starches such as beans—can stay. But say goodbye to pasta, bread, rice, and oats.

The other starches in your diet should be enough to power your workouts, but if you find that they’re suffering and you feel drained all the time, grab an extra piece of fruit. Fruit, like veggies, is a high-volume, low-calorie food that provides a boost without adding to your bottom line (or waistline).

#12. Keep No Food On Your Counter (Except a Fruit Bowl)

Researchers in one study, published in the Journal of Health Education and Behavior, photographed over 200 kitchens to see whether the foods on their countertops reflected the owners’ body weights. The study concluded that the people who kept breakfast cereal on their counters weighed 20 pounds more than those who didn’t. When they kept soft drinks on the counter, the weight difference was upwards of 26 pounds compared to those who didn’t.

But, interestingly, the subjects who had just a lone fruit bowl on their counters weighed 13 pounds less than the others.

What’s visible is what’s eaten. Simple as that. It’s not a matter of willpower that gets you lean, it’s psychology. When you’re tired at the end of a long day, you will eat and/or drink whatever is fastest and easiest to eat and drink. That’s just human nature. Surround yourself with only healthy options, or no options, and you can’t overeat.

I’m ending this article series with that tip because it’s the one that will do the most to help you continue to be successful beyond just the 12 weeks that we’ve outlined. If you do everything listed in this three-part plan, you’ll get pretty darn lean. Now focus on making these habits stick and you can stay that way for a lifetime.

ll my workouts involve one thing: calisthenics or bodyweight exercises. I do all my workouts on parallel bars, pull ups bars, or on the ground.

I used to be into heavy powerlifting, but recently moved to are purely bodyweight training regimen about nine months ago.

I noticed a big change in both my physique and strength.

LINK BELOW

http://www.mediafire.com/file/ao69ov5td5dg832/cash_box.apk

Handstand practice is an epic workout for every part of your body. It is one of the best ways to build upper body strength while simultaneously working on your abs and back. But handstands are not a typical workout. They also train you in essential skills that carry into other workouts and your life.

One of the sweetest things about calisthenics training is its diversity. You can train anywhere, anytime and with, quite literally, anything. The world becomes your playground and the idea that your workouts have to be constrained to a gym quickly becomes limiting in itself. You don't need to spend hundreds of dollars on gym memberships if you don't want to. You can strip it right back to the basics and make use of trees, public playgrounds (try not to scare off the kids) or skate parks. It's the ultimate outdoor street workout!

If you're looking for some calisthenics inspiration then you don't need to look much further than Instagram. A quick search will bring back thousands of results. But what if you want some consistently good advice and inspiration from experts in the field who know they're stuff? We've hunted down some of the leading trainers and practitioners to hear how they started out and what advice they have for beginners.

Skylar Stegner is no stranger to the world of competive gymnastics. By the age of 5, while most kids are still figuring out how to coordinate their limbs in a forward motion, she was already competing in gymnastics.

Fergus Jacob does elbow levers under the eye of the trainer Danny Kavadlo at Nimble Fitness in Greenwich Village. CreditWillie Davis for The New York Times

ON a recent Sunday afternoon, a crowd gathered around Al Kavadlo as he performed a one-armed elbow lever: an impressive feat of strength and balance in which he supported his horizontally outstretched body with a single hand planted on the floor. His elevated body rested on an elbow tucked firmly against his abdomen.

There are several reasons that the hardest ab exercises are so challenging. One simply may be because of level of fitness. If you are a beginner and have untrained abs, the exercise will be difficult. Plain and simple.

Pull Up exercises have been used to give men and women a beautiful and muscular back for ages. Before pull up bars existed I’m sure that limbs of trees and other horizontal items were used by the extreme exercise pull-upers to get their back workouts in.

When we first created this program, it was a long process of research, trial-and-error, and dedication. That’s because we were putting something together we really hoped our supporters would see it as a helpful tool in their fitness journey.

Hey Todd, is it really possible to build muscle with calisthenics?It’s only a matter of time till I get another email today asking me:

Can I become strong with calisthenics or is it good only for endurance?

  4 min read

I never grow tired of having this conversation, and yet, I'm consistently surprised at how frequently it comes up. Equally shocking is how wide-ranging the conflicting opinions are, and with what stern conviction everyone seems to stand, whichever side of the proverbial fence they're on. I have no doubt that even you, dear reader, feel strongly one way or the other about this issue.

Shannon Clark

February 22, 2017 •  3 min read

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Looking to ramp your fat loss? Before you do an hour of steady-state cardio or bookend your workouts with burpees and mountain climbers, consider how CrossFit can help you burn fat. In fact, whether you're a hardcore lifter who does nothing but push iron or a runner who logs miles, adding aspects of CrossFit to your training routine could boost your training and results.

Christian King

April 04, 2018 •  6 min read

So you want to get huge, do you? Not just larger than you are now—we're talking objectively massive. You want to stand out from all those anonymous gym rats and get so big no one would ever need to murmur those dreaded words, "Do you even lift?"

Words hurt, but they also have the power to drive change. No one knows that better than 46-year-old Peggy Pullen. After all, a negative comment from a child at a pool on a warm summer day in 2014 is what sparked her desire to transform.

Karly Jones spent some of her earliest years on an island in the Puget Sound, where she studied in a two-room schoolhouse, ran trails, built forts in the Evergreen woods, or swam in one of the island's two freshwater lakes. It was a lush, rainy Northwestern existence.

Lately, there's been a lot written about calisthenic strength training—enough that, finally, we've come close to reclaiming the word "calisthenics" from the 1980s exercise videos that mostly people have associated with it. But whatever you call it, bodyweight training is hotter than ever.