New Exercise and Fitness Review
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World Class Bodybuilding Forum
New Exercise and Fitness Review
Name: Danny Kavadlo
From: New York, NY
Occupation: Trainer, author, progressive calisthenics specialist
Website: www.dannythetrainer.com
For many of us, tattoos and strength training go hand in hand. They conjure images of the classic strongman, the badass—the warrior. They can both be brutal and demanding, but each one of these physical manifestations ultimately serves as a means to the same goal: making your body look the way you want it to!
However, this transformation transcends just the physical aesthetic. When you’re working out and sporting ink, there is always more than meets the eye. A powerful, muscular body may broadcast health, strength, and attractiveness to someone looking at it, but many of us see the hidden meanings of determination, struggle, and dedication. The tattooed body showcases those same qualities, as well as other meanings. Whether you’re getting tattooed or getting diesel, you wear your results like a badge of pride. You have to earn it!
Oh yeah, there’s one more big similarity: There’s a lot of questionable information floating around about training and tattoos. As someone with extensive ties in each community, it’s not surprising that I’m often asked tattoo-related workout questions. Here are my answers to the ones I get the most.
The short answer is no. You see, when skin stretches, there are only certain areas from which the stretching occurs. The biceps/triceps area is not one of them. When your arms grow, it’s the skin around the armpit that shows the evidence. For proof, take a look at the location of stretch marks on people who have had rapid changes in their weight. They’re almost always around the pits. (And, unless you’re me, it’s unlikely you will get tattooed there!)
Even with substantial muscular growth, there is only so much your tattoo can realistically enlarge. A difference of a few inches in circumference would be astronomical on your arm’s appearance, yet would be virtually unnoticeable to the actual look of the tattoo. Hell, whether you work out or not, skin changes over the years. That’s just life. So if you want that biceps piece, just get it!
Not necessarily—though you do have to allow it to heal. Think back to your last intense, heavy leg workout. Remember how you felt the next day? Well, just as your muscles require recovery after trauma, so does your skin.
In fact, the way you take care of a new tattoo the first 10-15 days is more important than the way you take care of it for the next 10-15 years. Just as your physique is not guaranteed when you leave the gym, that new piece is not guaranteed when you leave the studio. Keep it clean and moisturized, and stay out of the sun.
“The way you take care of a new tattoo the first 10-15 days is more important than the way you take care of it for the next 10-15 years.”
I also recommend not training the freshly inked area for at least 2-3 days. This doesn’t mean you need to stop working out altogether; just be smart about it. If a sleeve is healing on your arm, train your legs. If you just tattooed your thigh, work on your abs and do some pull-ups.
That said, regardless of any new tattoos, if you feel particularly debilitated, drained or tired, then I encourage you to listen to your body. You are a better judge of your own recovery time than anything you read, including what you’re reading right now. Sure, I encourage you to push yourself if you want to achieve great things, but respecting your instincts in the present moment is generally more conducive to results than ignoring them.
Clearly, none of us who train hard want our tattoo work to outshine our work in the gym. Thankfully, the two make a perfect pair! One need look no farther than real-life examples like Dave Bautista, Christmas Abbott, or Jim Stoppani to see that bold, strong tattoos fit a bold strong body like a proverbial glove.
When your tattoos conform to your own musculature in terms of shape, flow and size, it will enhance your hard work, not hinder it—in most cases. I don’t recommend getting a tiny piece on a big body part.
If you have any further tattoo-related training questions or advice, let me know in the comments section below. In the meantime, keep America beautiful. Work out and get tattooed!
The rules of fitness don’t change when you enter your fifth decade of life. But living the lifestyle becomes more important than ever. Danny Kavadlo soared into his 40s like a ripped human flag and wants to show you how to do the same!
Think you’ve outgrown your old friend the sit-up? Not a chance! Try these advanced variations from Danny Kavadlo and come back when you look like Rocky!
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New Exercise and Fitness Review
You don’t have to look through many Instagram accounts or listen to more than a couple songs to realize that for women, the booty is in. The trend may have started with JLo, but Kim Kardashian and Nicki Minaj have somehow managed to make the big butt even bigger. Like an overheated investment craze, we’re now in the midst of a full-on Butt Bubble when it comes to owning a bubble butt.
Not all women, however, are naturally blessed with an on-trend ass. Not to worry, ladies: If your cross to bear is a flat bum, you can always spend your hard-earned money on some butt-lifting underwear, padded jeans, or silicone implants. Round and rounder they go, one silly gluteal gimmick after another. Rest assured the beauty industry is very happy to use your insecurity to rake in the cash.
Funnily enough, the fitness industry has been enthusiastically pro-booty since before pop-culture icons
The benefits of having big, strong glutes—improved posture, better overall strength and power, decreased back pain— aren’t a secret. They’ve been all but shouted from the rooftops for years.
It’s a wonder, then, why some women spend money on foam-filled jeans when they could spend less on a gym membership for a longer-lasting effect.
You want a round, shapely butt that defies gravity? Lift. You want to get rid of saddlebags and make your legs more defined? Lift. You want to rock a pair of leggings so hard your ex’s eyes will bulge out of their sockets? Lift.
And by lift, I mean put weight on an actual barbell and move it. Your glutes are muscles just like any other on your body. If you want them to grow and thus make your butt rounder, you need to challenge them with weight.
Here are five lifts that can improve the way you look in jeans, a thong, or, well, nothing, naturally. You don’t need to spend a dime more than your usual monthly gym membership fee to enjoy a better-looking butt.
Personally, I favor exercises that train the body as a whole and improve athleticism and strength. My choices for butt-building moves may differ from what you’ve read in many women’s health-and-fitness magazines.
The back squat is the king of butt exercises. You don’t have to load the bar with as much weight as possible in order to feel them working.
The trick to doing a squat so it improves your butt is doing it correctly. Place a barbell on your traps (don’t use the Smith machine) and stand with your feet a little farther than shoulder-width apart. Push your butt back like you’re sitting in a chair.
Using your hips rather than your knees to drive the movement will activate your glutes, hamstrings, adductors, and lower back. Push up through your heels on the way up.
Hip thrusts are a great movement if you’re in the market for a firmer behind. Sure it’s a little awkward doing these in the gym, but the burn you’ll feel in your glutes will make you forget everyone else.
Sit on the floor with your feet on the ground and a barbell across your hips. Lean your upper back against a bench. Drive through your feet, extending your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.
You don’t have to be a powerlifter to employ heavy deadlifts in your training. Remember, the back side of your body should work as a chain. You want your legs and butt to work together. The deadlift is the perfect exercise to train your posterior chain to work seamlessly.
The glutes, hamstrings, and lower back are responsible for hip extension. In reality, a deadlift is just a really heavy extension. Keep your core tight and pull the bar straight up your legs. Don’t let it drift forward.
The glute-ham raise is one of my all-time favorite exercises. You don’t need to do more than 5-8 reps to feel them working. Once again, though, the trick to activating the right muscles is doing the movement correctly.
You’re not doing a back extension; once you’re in the machine, try to keep your back in the same flat position throughout the movement. You’ll generate the movement with your hamstrings and your glutes.
Lower yourself slowly. You may need a box in front of you so you can push off with your hands if you need assistance. To move back up, pull with your hamstrings until your hips are in full extension.
If you don’t have a glute-ham machine available to you, use a lat pulldown machine. Put your knees on the pad where your butt usually is, and your feet where your knees would usually go.
Although I’m not a huge fan of isolation exercises, these are great movements for strengthening the medial glute. The medial glute lies on the upper, outer portion of your rump. It’s an essential for performing full-body exercises with sound technique, so it’s a good idea to spend some time strengthening them.
To perform the clam shell, lie on your side with your knees bent and your feet together. Open your top knee away from your bottom knee. Try your best to focus on using those glute muscles to move your leg.
Hip abductions are similar except your legs will be extended. Lift your top leg as high as you can. Like the clam shell, try not to move any other part of your body or shift position. Focus solely on using your glute to move your leg.
It all starts with the squat, assuming you do it right. Which is why even you guys can benefit big time from this lower-body blast from figure competitor Pauline Nordin.
Reigning Bikini Olympia queen Ashley Kaltwasser has some booty-shaping secrets to share! Learn how you can improve your glute workouts for a firmer, rounder behind.
If building buns of steel is your aim, you’ve come to the right place! Get behind the best backside-building workouts BodySpace has to offer.
New Exercise and Fitness Review
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World Class Bodybuilding Forum
New Exercise and Fitness Review
Of all the muscle groups women love to target, glutes hold the top-ranked position. There’s nothing quite like a firm, round backside to finish off your look. A nice booty also shows off the fact that you know what you’re doing in the gym.
If you’ve been training your glutes for quite some time and don’t see the results you had in mind, it might be time to re-evaluate how you train them. Stop doing what doesn’t work and try reigning Bikini Olympia champ Ashley Kaltwasser’s butt-building workout!
Before you hit the gym, check out these key concepts that Ashley uses in her glute-training regimen. This Gaspari Nutrition athlete knows how to make her backside look great on and off the stage—so you and your booty are in good hands.
Incorporate the following five tips into your normal glute training for bikini-ready results!
It may sound silly, but if your body weight isn’t balanced where it should be, you won’t train your glutes as effectively as possible. By putting your weight on your heels, you can turn a mediocre glute workout into one that gets you into tip-top shape in no time.
“When doing an exercise like Smith machine deep squats or glute-ham raises, think of pushing through the heel the entire time,” explains Ashley. “This is going to place more stress on the glute muscles, taking away some of the stress off the quads.”
Putting your weight on your heels and taking stress off your quads can help you build a firmer, perkier bum without adding a bunch of size to your thighs, so it’s worth the effort to get this right.
You may find you need to lower the weight until you grow accustomed to this shifted balance. That’s okay. It’s better to lift lighter and feel that mind-muscle connection than to lift heavy and lose it.
Ashley is quick to point out that building a great butt means slow, steady work. “Slow and steady is more beneficial than fast and sloppy,” she says, speaking of pistol squats in particular.
Rushing through an exercise—especially for the lower body—only increases the chance your stronger quads will take over the movement. Doing repetitions quickly can also mean that you’ll use momentum rather than your glute muscles to perform the exercise.
Think about keeping your glutes under tension for as long as you can. Know that your workout might take a little longer than it usually does. It’s a small price to pay for a killer butt!
Like any other body part, your glutes really benefit when they’re worked from various angles. Rather than keeping your feet pointed straight forward, move them into a slightly turned-in or turned-out position. Changing the angle of your feet can put more emphasis on the glutes.
It’s just a small change, but it can lead to insane results. Try varying your foot angle by incorporating sumo squats instead of regular squats into you routine.
Single-leg work is one of the best ways to build your glutes. It allows you to concentrate on one side at a time, ensuring it’s your glutes—and only your glutes—moving the weight. This takes a lot of balance and a fierce mind-muscle connection. The effort you put into your workout, though, will be what makes the difference.
Because you’ll be less stable when performing single-leg exercises than you are during two-legged lifts, you’ll be able to feel your muscle fibers firing hard. “Make sure to perform very slow and controlled movement patterns,” Ashley advises.
Take your time and feel the burn! If your muscles are screaming, it means you’re doing something right.
To round out her workout program, Ashley likes to do plyometric work such as box jumps. Box jumps help increase your explosiveness, which will teach your glutes how to fire quickly. Not only is this important for athletic performance, it’s great for making your glutes move more efficiently and powerfully.
“When doing box jumps, make sure you land with your entire foot on the box, not just with your toes. You don’t want your heel to be hanging off; it’s way too easy to get injured that way,” says Ashley.
Incorporate this workout into your routine at least twice per week, but don’t do it two days in a row. Leave a day or two between sessions.
Because your quads and hamstrings will do a lot of work, you can use this workout in place of your normal leg workout.
Smith Machine Squat
Lying Leg Curls
Pistol Squat
Stiff-Legged Barbell Deadlift
Plie Dumbbell Squat
Calf Raises
Resistance Band Glute Kickback
Box Jump
Dumbbell One-Legged Deadlift
Glute Kick-Up On Hamstring Curl Machine
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