Once you understand how to do a basic squat, you will find the variations in squats for body building purposes to be as dynamic as they are unique. One of the barbell squats that is a challenge in this respect is the OHS of the overhead squat. When you practice this squat, you will discover that the benefits of the overhead squat can take you far in your bodybuilding efforts. Five overhead squat benefits are listed below, all which will serve weightlifter or bodybuilder well in developing his or her form and building strength.




#1 – The Overhead Squat Provides Accelerated Fuel Burning Benefits

While the traditional barbell squat burns plenty in the way of calories, the overhead squat, or the upgraded version, supplies optimum fat burning to the exerciser. Benefits of the overhead squat in terms of calorie burning are immense when compared to other fat-burning exercises.


#2 – The Squat Maximally Works Out the Lower Body

Practicing the overhead squat means that you are also optimally engaging the muscles in the lower body, namely the gluteus maximus and muscles in the back thigh (the hamstrings). These muscles, when well-defined and built up, make it possible for you to excel in sports and eases everyday movements as well.


#3 – The Squat Engages the Muscles of the Upper Back

You not only receive all the benefits that are provided by a regular squat exercise but also enjoy upper back overhead squat benefits too. The OHS keeps the shoulders from becoming rounded as the result of a weakened back. Exaggerated round shoulders in older people is known as kyphosis and is a byproduct of a lack of muscular development and exercise, including bone deterioration such as osteoporosis. The chance for a shoulder injury increases when you avoid practicing the OHS.


#4 – The Overhead Squat Helps Develop Core Strength While Simultaneously Working a Variety of Muscle Groups

By practicing the OHS, you will work your core along with the muscles in the shoulders, arms, legs and muscles in the upper back. This exercise is a full body exercise which can be optimally utilized in fat and calorie burning workout sessions.


#5 – The Exercise is an Ideal Beginning Exercise for Athletes and Weightlifters

Because the OHS works at keeping the chest up and the remaining part of the body fluid, it teaches coordination and balance and keeps the exerciser kinesthetically aware. The exercisers learns more about core control too over any other type of squat activity. Because you do not use as much weight with this type of barbell squat, it is an ideal exercise to learn when you are first engaging in squat workout activities. It is not necessary to own a squat rack for this exercise unless you are doing extremely heavy lifting, like a power lifter


The OHS is good for light training days and for muscular recovery. Use the exercise to assist you while you work on strength training exercises that offer more in the way of carryover and complexity.


By Garage Bodybuilder

If your forearms are being overpowered by your biceps and triceps, it’s time to bring them to the forefront. Blow up those stubborn lower arms with this battery of exercises and techniques!

If you’re farmer, mechanic, baseball player, or any other laborer who completes a lot of physical work with his hands, you probably don’t need to read this. Just flex those monster forearms and click on another article. But if your job doesn’t involve extensive gripping, pulling, extending, or flexing your wrists, then your forearms probably need some attention.

Strengthening and building your forearms isn’t just about aesthetics, although we agree that few things look better than well-developed lower arms in a T-shirt. But strengthening your forearms can also help improve your gripping power on a number of full-body exercises and big movements like heavy back exercises and deadlifts. And who doesn’t want to bring up those lifts, too?

Building your forearms, however, is a little more complicated than prescribing three exercises for three sets of 8-10 reps. Like the lower legs, the lower arms require a kitchen-sink approach to training. Unless you have a genetic predisposition for big forearms, you’re going to have to throw everything at ’em.


Not unlike the calves, the muscle groups in your lower arms—the brachioradialis on the top of your forearm near your elbow, and the group of smaller muscles on the top of your arm near your wrist, collectively known as the wrist extensors; and the muscles on the underside, known as the wrist flexors—have a higher degree of slow-twitch muscle fibers than most of the larger skeletal muscle groups like the quads, hamstrings, and chest.



Besides the fact that these muscles are very small, and thus have a limited potential for growth, their higher composition of slow-twitch fibers makes them particularly stubborn to grow.

“The forearms and hand muscles can be rather resilient to fatigue, which suggests type I or type IIa muscle fibers, so they require more attention to cause them to adapt,” says Olympic weightlifter and powerlifter Vince Kreipke, MS, CSCS.

Some contend that the gripping involved in various exercises like rows, deadlifts, and shrugs provides enough lower-arm stimulation, but Kreipke argues that, with those exercises, you’re holding the bar isometrically—that is, your wrist maintains a near-neutral position throughout the movement—so there’s little actual movement taking place at the wrists.

“Remember, when training isometrically, the trained muscle experiences adaptations at only that joint angle, and roughly 20 degrees around that joint angle,” he says. “This is why training through a full range of motion is important in any movement. Thus, to get full-range forearm training and build greater size, it’s important to train the different movements outside of simple grip training.”



Forearm-specific training is the recommended way to fully fatigue the various muscles of the forearm and ensure they’re worked through the entire range of motion. After you complete whatever heavy upper-body work you’re doing for the day, you can do specific movements for the forearms.

If it’s not clear that you should never train your forearms immediately before back or biceps, try it just once and attempt to hold on to a heavy barbell. You probably can’t grip it for very long! For this reason, you should train forearms after back or biceps.

Only when you fully flex and fully extend at the wrist joint do the smaller forearm muscles get worked actively through their entire range of motion. That means doing wrist curls to target the flexors (on the palm side), and reverse wrist curls to target the extensors (on the opposite side).

Kreipke says there’s no need to do complicated movements for the flexors and extensors; simple wrist curls off the end of a bench have been effective since Arnold was training. “You just have to make sure that the wrist is flexing. I normally do this movement off a bench or some sort of support,” he says.

However, there’s another larger forearm muscle closer to the elbow, the brachioradialis, that wrist-curl movements don’t target. Though it isn’t engaged during standard biceps curls, it does get worked during neutral-grip movements like hammer curls and overhand-grip exercises like reverse curls.


Since we’re trying to build monster forearms here, we can turn things up a notch with even more techniques.

To build even stronger forearms, Kreipke adds an exaggerated motion to his wrist curls to add grip work to his flexor training. “I like to use a dumbbell and let it roll out into my fingers [on the extension phase]. This allows me to work on my grip as well as working my hand muscles.”

Another way to increase the demand on the forearm muscles and grip is to use a thicker bar, whether you’re using a barbell or dumbbells. Conventional bars and dumbbells have one-inch handles, but many lifters find that using thicker bars makes the forearms work harder, which provides a greater stimulus to grow stronger and larger.

Thicker handles stimulate more muscle activation in both the hands and arms.

However, you’ll find that when you start using a thicker bar, your grip quickly becomes a weak link because you have less mechanical advantage. This limits the overall amount of weight you can use, but over time, training with a fat bar will improve your grip strength on a regular bar considerably!

Thick bars and dumbbell handles aren’t available in every gym, but a product like Fat Gripz can be easily placed on top of a bar to more than double its thickness. Try Fat Gripz on regular and forearm-specific exercises like wrist curls, reverse wrist curls, and reverse curls.


When it comes to training your forearms directly, Kreipke has three recommendations:

Perform higher reps: 10-20, with an average of 15 per set
Take less rest between sets: just enough time to allow the burn to subside, rather than a full minute
Train them long and hard: 60-plus reps a workout

The isometric grip work from your other pulling work—assuming you didn’t use straps—should give you plenty of work in the higher-intensity range [using heavy weights for lower reps],” Kreipke says.

“I strongly suggest putting a lot of volume on your forearms if you’re going to focus on them as a muscle group,” he says. “I’d also suggest supersetting opposing movements—wrist curls and reverse wrist curls—to increase the pump. Either way, you’re going to need to blow them up to get size adaptations out of them.”

Like other muscle groups that have a greater percentage of slow-twitch muscle fibers, you can also train the forearms more frequently—up to three times per week, provided you don’t do them the day before a workout that requires a very strong grip.

Experiment with multiple combinations of sets and reps, as well as various intensity boosters, to see what really is most effective for you. As with calf training, you might have to explore multiple approaches to extract gains that come agonizingly slow. With repetition and time, those incremental gains finally become more substantive.

With this knowledge in your grip, try the simple workout below after you train back or biceps, to put some serious size on your lower arms.

Many arm exercises look simple, but looks can be deceiving. Sure, it seems like you just pick up a dumbbell and curl the damned thing, or do the same with a barbell or cables.

In reality, however, arm training is a bit more technical than that—if you want to get the most out of your time in the gym, that is.

Get ready to clang, bang, and get bigger—these easy hacks will make all the difference during your next arm workout!




Even your grandma has probably heard of dumbbell curls, but the secret sauce to making this timeless biceps exercise particularly appetizing is a little hand rotation. It seems like such a small thing, but if you concentrate on internally and externally rotating your hand during the curl, you’ll ensure that you’re really stretching and working the muscle.

Instead of pumping straight up and down, start this move with the dumbbells at your sides and your palms facing your body. As you begin a rep and raise the dumbbell, rotate your palm outward so that it faces the ceiling and the dumbbell ends up positioned horizontally. This simple rotation maximally recruits your biceps muscle fibers to give you a better contraction and a pump like you’ve never felt before.

After lowering the dumbbell in a controlled manner, rotate your palm back toward your body to the starting position and curl the dumbbell in the other arm in the same manner.



While the barbell curl is another classic arm exercise, most people don’t know this game-changing tip of simply keeping your shoulders back. In fact, when performing all bicep


s movements, you want your shoulder blades back and retracted, as if you were pulling them toward the ground.

Doing so helps isolate the biceps and keeps all of the motion at the elbow joint. This keeps your front delts, back, and chest from unintentionally assisting in the exercise. After all, the goal is to place the stress from the barbell curl primarily on the biceps, not the rest of your body.



The adjustable incline bench introduces variation to the standard dumbbell biceps curl and changes the angle of attack on the biceps. Take the incline bench from a full 90-degree angle and drop it one or two notches down.

When you sit back down, the key here is to again keep your shoulders back and against the bench to isolate the biceps. As you fatigue, you may feel the body’s tendency to lean forward and utilize the chest and front delts, but this isn’t an exercise for those muscles, folks. Retract your shoulder blades and pin those elbows to your sides as you perform this exercise to work the intended muscle. Additionally, most people may do a hammer curl, but I like to do the standard biceps curl and get a better contraction from this angle on the bench.



The skullcrusher is a tried-and-true triceps-targeted exercise you can perform with either a barbell or dumbbells. I see a lot of folks flare their elbows out as they perform each rep, which ends up placing a lot of stress on the elbow joint and connecting tendons—basically on areas other than the triceps.

Keep your elbows steady and pointed toward your legs. The only motion occurring from this exercise should stem from the elbow joint, allowing your triceps to contract and work. Avoid locking out at the elbow at the top of the rep in order to keep constant tension on the triceps.



Kick-backs are designed to isolate your triceps, but the little-known detail of internally rotating your hands—or turning them inward—as you reach the peak of the rep makes all the difference in your pump. It helps emphasize the outer head of the triceps, an oft-neglected portion of the muscle.

Just like in the skullcrusher, freeze the shoulder joint and pin the elbow to the side to allow for as little motion as possible from the upper section of the arm (the humerus)—only the elbow joint serves as the pivot point while the triceps are extended to “kick back” the dumbbell. Keep the motion slow and controlled, and feel the triceps working.



Fix the rope attachment to a pulley machine and get ready to apply a simple external rotation to maximize contraction quality on this triceps exercise. But first, I cannot emphasize enough how important it is to keep your shoulders back and lock your elbows in position.

As you pull the rope down with a neutral grip, turn your palms toward the ground so that your hands externally rotate, as if you were spreading the two ropes further apart. This places more stress on the triceps and lets you fully reap the benefits of this exercise.



A close grip on the barbell bench press recruits more of your triceps than a wide grip, which is what we want. However, my main gripe when I see others doing this exercise is that they tend to grip the bar with their hands too closely together. This super-close distance only ends up placing undue stress on their wrists and shoulder joints, increasing their chance of injury. More importantly, they are no longer working out the triceps as they intended to!

From your standard bench-press grip, bring the hands in just slightly. I use the end of the knurling (the rough part of the barbell) as a guide for placement of my index fingers.



As for my final tip? You guessed it. Tuck those shoulders back and press them against the bench as you perform each rep!

Need some more help. Check out the HUNT FOR BIGGER Arms Blog next.

Apart from following a diet made up exclusively of pizza and beer, the worst mistake you can make when training for abs is clinging to the same old exercises for way too long. Crunches, situps, and planks are fine, but they’re not the only tools you need to sharpen your midsection.

The good news?

Adding new abs moves to your workouts won’t necessarily add time to them. In fact, we’ll show you how to get more variety in your training in even less time than you’re used to.

By now you know that a strong core (the muscles that surround and support your spine) is essential to mastering nearly every exercise. But did you also know that core strength holds the key to killer confidence too?

For proof, check out this quick 10-minute core workout.

All the exercises you need to hit each muscle group perfectly!

Everyone has that ONE body part that they dislike!

No matter what you do or how hard you train, you just cannot seem to get that booty bigger abs symmetrical…

Don’t loose hope, here are some simple exercises to help you reach your goals.

You’ve just finished a great workout at the gym, your legs are wobbly, your clothes are sweaty, and you feel great. What you do after a workout is just as important as what you do during your workout. If you make some of these common post-workout mistakes, it could sabotage your workout and cause you to gain weight.

Here are some of the common post-workout mistakes that you should make a conscious decision to avoid.

7 Common Post-Workout Mistakes Could Make You Gain Weight

1. Rewarding yourself TOO much:

It is all too common to crave something sweet and fatty after a workout. Do not use your workout as an excuse to eat a piece of pie every time you get home. It is never a bad thing to reward yourself on an occasional basis—in fact, it’s recommended—but doing so too often is a classic post-workout mistake. Try to limit yourself to rewards once or twice a month depending on how often you go to the gym.

2. Skipping the stretching:

This is a very common post-workout mistake. You‘re exhausted, and you would rather just go home than take another ten or fifteen minutes to sit down and stretch in a position that you‘re not even sure you can get up from. Don’t let your body convince you to skip this step post-workout. Stretching will help with muscle recovery, decrease the likelihood of injury and improve your flexibility in future workouts.

3. Using soreness as an excuse:

Many people have a good workout, feel outrageously sore the next day and then use that as an excuse to wait until the next week to work out again. This is a terrible post-workout mistake. It may be hard to get your butt in the gym if it‘s feeling sore from the lunges you did the previous day, but even a light workout will help your muscles recover and get rid of the lactic acid that’s making you sore.

4. Drinking recovery sports drinks:

This is a post-workout mistake if you only do 30– or 45–minute workouts. Sports drink aren’t always bad, but they typically have a great deal of sugar, and there are better ways to get the electrolytes. Save the sports drinks for workouts that last an hour or more and recover from shorter workouts by eating healthy snacks and drinking water.

5. Waiting too long to eat:

Yes, it’s a post-workout mistake to eat sugary foods after your workout, but that doesn’t mean that you shouldn’t eat at all. It‘s very important to eat shortly after your workouts to help your body refuel and recover. Eat snacks that have a lot of protein and carbs–chocolate milk is a great example. Protein and carbs will help you to gain muscle, and the more muscle you have, the higher your metabolism tends to be.

6. Not scheduling the next one:

This is a common post-workout mistake for people who are just starting to work out or who don’t work out very often. Sometimes a really good workout doesn’t feel really great afterward. Let your soreness be a motivation to continue and improve. Schedule the next workout and break the cycle.

7. Weighing yourself every day:

If you last stepped on the scale less than a week ago, then wait. Try limiting the use of your scale to once a week. The average weight loss for a person working out regularly and eating healthy is one pound every week. Obsessing over your weight will cause you to stress out, and stress can cause weight gain.

Okay so about a week ago I recieved a very generous package from @blackbullhardcore and to test the newly launched supplement range in SA as they believed it would suit my type of lifestyle, now I must admit that I’m not the biggest fan of supplementation due to the fact that most of the things we buy are …. Well….. Crap! to say the least.

With that being said, I do require a few things to keep me going and thus far I have given these products from Black Bull Hardcore a sufficient amount of time to give an accurate and honest opinion, first on my list is the Test Booster, now before some people lose their minds haha educate yourself first by doing some research on it.

A testo booster helps me with better sleep (I have insomnia). I wake up energized and not groggy. 

I bruise less easy (big problem in staying fighting fit between krav maga and boxing).

The benefits for women on this may be an increase in stamina, energy, decreases bloating and water retention which in turn makes us look and feel leaner and helps balance our moods. I do take half the recommended dosage and the new testobull has absolutely knocked me off my feet, definitely one of my new favourite products.
I’m giving my real and Honest opinion here, I don’t usually post about supplements and the newest craze and that is why I will stay true to myself and tell it like it is, I don’t gain anything from this but I must give credit where it is due and say well done to Black Bull Hardcore on the test booster. 

I’m rating this product A++ thats 1 product down and 2 to go ??

#fckaverage #blackbullnutrition #stronglikebull #training #fitgirl #fightfit #kravmaga #boxing #fitness #girlswithabs #lean #shred #muscle #girl #tan #body #supplements #coachky