Unique Fitness Concepts Blog Entries

Supine Cable Flyes are a great substitute for the Bench Press

Wed, 17 Mar 2010 16:07:54 +0000

When bodybuilders are asked what is the best exercise for chest the answer is invariably the bench press, often thought of as the king of chest exercises. However, studies have found that the for the bench press your pecs are worked 60 - 80 percent less than the triceps and anterior(front) deltoids which translates to the pecs only perform 20% of the work during the bench press, hardly an impressive amount. In contrast supine cable flyes focus almost entirely on the pectoral muscles. Try a few sets and you will be surprised as to how effective this exercise is for blasting your pecs.

Here's how to perform the exercise:
Lie in the supine position on a flat bench between two pulleys set at shoulder level. Take a supinated or curl grip on the cables and begin with your arms spread wide and elbows straight. Leading with your elbows, pull your forearms up and close together as possible over your chest. Keep your forearms parallel and do not lead with your hands. Squeeze your pecs tightly in the fully contracted position and then lower back down slowly to the starting position and repeat for 3 - 4 sets of 10 - 15 reps.

Visit the Unique Fitness Concepts Blog for more exercise routines and info.

Work Your Lower Back Safely with Weighted Hyperextensions

Wed, 24 Feb 2010 05:05:51 +0000

Working your lower back safely is of utmost importance for bodybuilding. A lower back injury can affect almost any exercise you would perform. If you stiff-legged deadlifts on a regular basis weighted hyperextensions are a great substitute which works the same area as effectively and more safely.

To perform this exercise properly lie face down across a horizontal hyperextension bench with your hips supported on the pad. Place your lower legs under the roller pads to stabilize your body in the horizontal position. Bend forward from your waist so that your upper body is hanging over the bench down towards the floor. Grab a barbell or weight and place it behind your neck. From this position, straighten all the way up from the waist and extend backward until your upper body is slightly past parallel to the floor. Hold this hyperextended position momentarily before lowering back down slowly and repeating. Perform three sets of 15 - 20 reps for optimal benefit.

Visit the Unique Fitness Concepts Blog for more exercise routines and info.

Unique Fitness Concepts Provides Belts for SNL Skit

Tue, 9 Feb 2010 18:03:53 +0000

Unique Fitness Concepts had the pleasure to provide the weightlifting belts worn by Charles Barkley and Kenan during the Scared Straight skit originally aired on January 10, 2010. These belts are made from leather and are 6" wide for added support and to give the skits featured characters that wanted ominous look. Visit the Unique Fitness Concepts Blog to view this hilarious skit.

Be Careful of What You Eat Prior to Contest Time

Tue, 2 Feb 2010 06:00:36 +0000

Your diet is so very important when training for a bodybuilding contest. Your diet can make or break your appearance and all that hard work in the gym can be covered by an unwanted layer of fat of film of water under your skin. Do not carb up on some odd food choice that you haven't been eating during your pre-contest diet. Foods such as pies, ice cream, cake, donuts and pizza are some of the worst choices you can make considering that you do not know how your body will now react to them. These foods can bloat your stomach and cause you to retain water hiding your cuts. Carb up by dieting smartly and increase the amount of clean carbs you ingest slowly throughout the last week prior to the contest. If you start the increasing of carbs by mid-week prior to the contest you should be close to your target look by contest time. remember to also stay away from foods high in fiber since fiber can bloat your stomach as well.

Try High Intensity Cardio for Better Cuts and Extended Fat Burning

Wed, 20 Jan 2010 04:31:49 +0000

The debate has been on for quite awhile now as to what methods of cardio are best for burning fat. There is scientific evidence for both high and low intensity cardio for effective fat burning. I basically prefer higher intensity cardio for a number of reasons with saving time being a top one. I always like to do the most amount of work in the least amount of time and high intensity cardio allows that.

For me the most effective high intensity cardio variation is interval training. With interval training you work extremely hard for a short period of time them back off to let the body recuperate and then dive straight ahead into the next intense interval. Surprisingly, effective interval training can be completed in as little as 20 minutes a session with great results.

Intense interval cardio training is effective because more calories are burned in a much shorter time period. Additionally, your metabolism is cranked up so high that it will extend for hours after the workout thus extending the fat burning session so you get more "bang for the buck". For example, a high intensity 20 minute treadmill session will include running at the peak level for 4 minutes at 6 - 8 mph (depending on your comfort level) then 2 - 3 minutes at 4.5 mph for recovery. Another benefit of the shorter cardio sessions is that you avoid the constant wear and tear on you joints that hours of longer low intensity cardio can bring. If you're still skeptical try this system out for a month and then judge for yourself. I'm sure that you'll be pleasantly surprised with the results.

Save your Lower Back with Supported Prone Dumbbell Rows

Sat, 16 Jan 2010 07:23:50 +0000

Sometimes it is difficult to find rowing exercises to do without placing undo stress on your lower back. The supported prone dumbbell row is a great substitute for bent-over barbell rows by working the back muscles in a nearly identical way without the potential for lower back injury. This exercise is performed leaning on an adjustable incline bench. Here's how it is done.

Position the adjustable incline bench at a 25 degree angle in relation to the floor. Lie prone on the bench with your head at a the high end of the bench. Hold the dumbbells in each hand with your palms facing back. Allow the dumbbells to hang straight down. From this starting position, row the dumbbells up towards your rib cage keeping your elbows out to the sides as you raise the weights. Keep your head level throughout the movement. Hold the dumbbells at the top of the movement for a peak contraction and then lower the weights down in a controlled slow descent. Start you next rep once the dumbbells are returned to the starting position which is when you arms are hanging straight down.

Train your Serratus Muscles for a Finished Midsection Look

Sat, 9 Jan 2010 22:55:19 +0000

When working the midsection trainers usually thinks of abdominal training first. While abs are extremely important and are responsible for the "six pack" look, the serratus muscles should not be overlooked. They are a key components of a finished and professional looking midsection. If you are not familiar with the serratus muscles they are the long thin muscles on both sides of the abdominals. When fully developed they give the midsection a sleek yet powerful look. There are two excellent exercises you can do to work your serratus muscles: Dumbbell pullovers and rope pulldowns.

Dumbbell Pullovers:
You perform dumbbell pullovers with your upper back on the bench perpendicular to the bench with your feet on the floor. Hold the dumbbell with your arms slightly bent above your head and extend back with the dumbbell until you feel a good stretch with your lats and serratus. Slowly raise the dumbbell until it is again directly over your head while concentrating on flexing the serratus muscle during all phases of the rep. Do 3 sets of 8 - 12 reps.

Rope Pulldowns:
Use the triceps rope for this exercise. Grasp the rope in both hands and kneel down about two feet from where the rope would be if it was hanging straight down. Bend over as if you were doing a crunch. Next, bring the rope down in the pullover position with your arms directly overhead. To complete the rep return the rope to a stretched position at the top or beginning of the movement. Concentrate on contracting your abs and serratus throughout the movement for maximum benefit. This is not a power exercise so you should choose a weight that you can perform 3 sets of 20 - 25 reps. Do this routine immediately after abs and you will quickly see the results.

Dumbbell Romanian Deadlifts - Compound Glute Exercise

Wed, 30 Dec 2009 05:25:28 +0000

Almost every bodybuilder male and female wants attractive glutes. People really notice this muscle group in addition to it being a tremendous indicator of the condition you are in. Squats, leg curls, leg presses, and lunges are all staples of leg and glute exercises. They all work great but sometimes a new exercise with a slightly different feel or angle is necessary to ad the final touches to a solid routine. The Dumbbell Romanian deadlift is one such exercise. Try it and you will not only immediately feel it's effects but you will visually notice the results in a short time as well.

Performing the Exercise
You start this exercise by standing erect and holding the dumbbells in front of your thighs with an overhand grip. Your feet should be positioned shoulder width apart and your knees should be slightly bent. With your back naturally arched and abs tight lean forward from the hips and push them back until your torso is parallel to the floor. Avoid rounding your back. Keep your arms straight and slide the weights down your thighs until you can no longer stretch your hamstrings. Remember to maintain the arch in your back the entire time. At the bottom of the movement flex your hams and glutes then lift your torso while pushing your hips forward to return to the starting position.

Do 3 - 4 working sets for 8 - 12 reps per set. Do this exercise after squats and before the rest of your leg and glute workout as it is extremely taxing and requires a high level of energy to perform the movement effectively.

Don't Neglect Your Abs This Holiday Season

Sun, 27 Dec 2009 03:13:33 +0000

Every year around the holiday season, everyone seems to pack on a few extra pounds at parties and dinners. I am no exception to this. Remember that once the holiday festivities end, you'll need to log in some more time at the gym to burn off those extra pounds. This may prove a bit more difficult to accomplish during the cold winter months when getting around may be more difficult due to poor weather conditions which may translate into decreased physical activity. So keep this in mind before you overindulge yourself, and that midsection you worked so hard for in the warm summer months is covered by a layer of fat.

We've all witnessed the intense gym regular who sports well developed, showy body parts such as arms and chest, but has a sub-par and neglected midsection. When you look at them, it is almost impossible not to focus on their abs. They just seem to attract all the attention. Isn't it amazing how one area of the body can have such an overwhelming impact on a physique? I'll be the first to admit that ab work isn't always fun, but it is definitely a necessity. In addition to the obvious visual benefits, ab work is a integral part of the core training regiment, which is beneficial to your entire body.

Another example of how a poor midsection can ruin someone's look is evident in the massive, big-bellied bodybuilders of today. What does the audience notice when they walk out on stage? Their midsection of course. Their individual body parts may be extremely impressive and well-developed, but if their midsection is large and bloated it becomes a focal point. This ultimately draws all the attention away from the rest of their physique.

On the other hand, we've all seen the thin, lean type with minimal muscular development who has a well-defined or ripped 6-pack. People recognize that. Needless to say, this person looks like they are in tremendous shape. This is especially true in comparison to the aforementioned bodybuilder who is lacking in the stomach area. This way of thinking goes all the way back to ancient times where the stone statues from the Greek and Roman eras all had a well developed and an eye-catching midsection. The visual impact of great abs was definitely not lost to these sculptors from 20+ centuries ago!

It really doesn't take that much to give your abs a good, solid workout at the gym. 5 to 10 minutes a day, 6 to 8 total sets, and 200 to 300 repetitions should do the trick. Many regulars even work their abs first as a warm-up prior to their heavy lifting. Steady, consistent ab work coupled with a healthy diet high in protein, and a low to moderate intake of carbohydrates and fat will give you the six-pack you crave. You will then be able to enjoy those looks of envy from your peers at the gym.

Featured Exercise - One Arm Dumbbell Rows

Mon, 21 Dec 2009 05:04:50 +0000

The one arm dumbbell row is a great exercise for both isolation and mass. You can use a very heavy weight with this exercise which really focuses on building the lats and middle back. Start this exercise by positioning yourself parallel to a flat bench. Place one knee on the bench and grab the dumbbell with the hand furthest away from the bench. Use the other hand for the necessary support on the bench. Arch you back and lift the dumbbell slowly all the way up until your back reaches a full muscle contraction. Your arm should then be flexed and in the upright position close to your side and against your chest. Try and hold the dumbbell at the top of the movement for one count for a peak contraction. Lower the weight slowly and under control so the muscle is working to its fullest capacity on the way down. Repeat for 8 - 12 reps and 3 - 4 sets. To complete the set switch the weight to your other arm and remember to also change the side of the bench you are on as well as the knee on the bench.

Consider using a strap or grip for the dumbbell as your forearms most likely will fatigue more quickly than your back. If done properly you will really notice an improvement in your lat sweep as well as more carved out detail in your middle back.

Keeping a Journal of Your Workouts

Thu, 17 Dec 2009 06:50:58 +0000

Keep a daily journal of your workouts. Include the exercises you perform as well as sets, reps, and how you feel throughout the workout. There is no better way to analyze your routine and keep tabs of your progress and sticking points.

When I started lifting I kept an extremely detailed journal of my workouts (sets and reps), diet (caloric, protein, carb and fat intake), and body weight and measurements. I was so excited to see almost weekly progress in my strength and size. This more than anything gave me the incentive to push myself above and beyond what I thought I could do. This was because I KNEW, and had actual physical proof of my progress. I learned that there was a direct correlation between the hard work I put in at the gym and my new found growth. I also learned to vary my routine when I analyzed my results and I saw that I was doing the same exercises for too long of a time period. I also had documented proof as to what worked and what did not when I tried a new exercise or varied an old one.

Keeping a weight training journal may sound a bit tedious to you but I am convinced that there is no better way for keeping close tabs on the entire bodybuilding lifestyle if you are a serious trainer.

Maintain Your Cardio Activity During the Winter Months

Tue, 15 Dec 2009 02:52:23 +0000

People generally tend to cut back on their cardio training during the cold winter months and lean towards increased inactivity. This may be due to the weather making it a more difficult task to get to the gym, excessive holiday partying, or the poor outdoor conditions making it too difficult to perform your regular outdoor cardio routine. These are all reasonable explanations but it is no reason to cut back on one of the most important aspects of your training regiment. Bring your cardio indoors and work the treadmill, elliptical, exercise bike, or rower. You can make it more fun and interesting by setting distance and time goals for yourself. Staying in shape and strong will also help boost your immune system and help ward off those nasty winter illnesses.

Exercise of the Week: Seated Cable Rows

Mon, 14 Dec 2009 03:09:20 +0000

Cable rows are a great exercise to work your lats and middle back. Form is of the utmost importance when doing this exercise as your lower back can be easily injured if proper technique is not followed. You can use either a bar, rope or a V handle. I prefer the latter. Position yourself on the cable row machine and grasp the handle with both hands. Keep your knees slightly bent and you back arched. Bend forward and when you are at peak extension slowly pull the handle into your upper stomach area and hold it there for a one count. This will ensure peak back muscle contraction. Ease the weight back to the starting position slowly so you are working the muscle on the return portion of the rep as well. Warm up thoroughly and use a weight that you have to fight to get 8 - 10 hard fought reps. 3 - 4 sets if done properly should leave your back muscles pumped and exhausted.

Exercise of the Week: Seated Cable Rows

Fri, 11 Dec 2009 04:39:38 +0000

Cable rows are a great exercise to work your lats and middle back. Form is of the utmost importance when doing this exercise as your lower back can be easily injured if proper technique is not followed.

You can use either a bar, rope or a V handle. I prefer the latter. Position yourself on the cable row machine and grasp the handle with both hands. Keep your knees slightly bent and you back arched. Bend forward and when you are at peak extension slowly pull the handle into your upper stomach area and hold it there for a one count. This will ensure peak back muscle contraction. Ease the weight back to the starting position slowly so you are working the muscle on the return portion of the rep as well. Warm up thoroughly and use a weight that you have to fight to get 8 - 10 hard fought reps. 3 - 4 sets if done properly should leave your back muscles pumped and exhausted.

Unique Fitness Featured Exercise: Barbell Row

Wed, 9 Dec 2009 04:46:13 +0000

This exercise is one of the best lat building and back thickening exercises you can do. It's difficult to breath while your doing this exercise since your bent over the entire time. But if done properly this strenuous exercise is well worth the effort. You'll notice a thicker and wider back almost immediately if you make this exercise part of your back routine.

Here's how it's done: Step on a platform or bench with your grip on the bar slightly wider than shoulder width. Bend over, arch your back and pull the weight up slowly to your chest (not stomach). Lower the weight slowly to the starting position and repeat. Perform 3 - 4 sets with a moderately heavy weight for 8 - 12 reps.

Remember do not lower your chest to meet the bar and do not bounce the bar off of your chest. This constitutes cheating and not only will you not build muscle you'll also leave your self susceptible to a lower back injury.