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Biceps Dumbbell Standing Curls: This is a great exercise for developing your biceps muscles of both arms.

Starting Position: Stand with a dumbbell in each hand.  While keeping your elbows at your sides, slowly lift each dumbbell up at the same time while keeping your back straight and avoiding the temptation to throw your shoulders back to aide the movement upwards.

The Exercise: Inhale and curl both dumbbells simultaneously while keeping your palms up throughout the exercise.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Please leave me you comments and feedback.

When you pick up any magazine on health or fitness and begin to read it, you will notice that the world of body building has a certain lingo or parlance which the beginner may initially not understand. In this article, I will present to you the common “gym-speak” that you will typically hear when you are around those who exercise with barbells, dumbbells and other assorted gym equipment.

A Repetition:

A repetition, also known as “reps” is essentially the number of movements of the exercise that you do, whether it is a push, pull, jump or lunge. The number of times you do the movement are commonly called “reps”. If you curl a barbell 10 times, you have done 10 reps.

A Set:

The completion of a given number of reps is called a “set”. The proper way to do a movement is to program it with 4 sets per exercise and rest about a minute between each set, or until you catch your breath. The reps for each set of an exercise will vary.

The First Set is a weight that you can comfortably lift for barely 12 reps.

The Second Set, you use a weight that is slightly heavier by a few pounds. (A little experimentation will let you know, and with the second set, usually you will be able to do about 10 reps.)

The Third Set, you raise the poundage just a little more, as you now attempt to do at least 8 reps. (Each workout, you are trying to add as much weight as your new emerging strength will allow.)

The Fourth Set, your final set. Your muscles should be getting tired, and with this last set, you add enough weight that will allow you to barely do 6 reps – but here is where you get intense – try to do 7 or 8 reps, if you can. With this last set, we exercise with what we call exercising to failure. This means that you keep pumping until you just can’t do another rep. Working out with this type of intensity will surely force those budding muscles to grow like crazy.

A Quick Tip: Be careful about working your leg muscles to failure. If you are doing barbell full squats, you wouldn’t want your legs to give out on you. Just a little precaution.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S.  Please leave your comments and feedback.

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The Barbell Deadlift

Back Exercise: This is a great exercise for developing your lower-back and back-of-the-legs hamstring muscles.  In this video clip, you will learn how.

Starting Position: With your feet shoulder-width apart, stand in front of a barbell. Making sure your back is straight and parallel to the floor, bend over and grab the barbell. Keep your head up and your legs slightly bent.

The Exercise: As you carefully move back up erect, keep the bar as close to your legs as possible. Lower the barbell down carefully to your starting point again. (Do not lower the barbell with your legs locked: doing this can cause injury to your lower back).

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S.  Let me hear from you.  Leave your feedback and comments.  Thanks.

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The Bent Over Barbell Row

Back Exercise: This is a fabulous exercise for developing the back muscles, better known as the latissimus dorsi.

Starting Position: With your feet shoulder-width apart, bend your knees first, bend over and grasp the bar with an overhand grip while keeping your back straight and your head up.

The Exercise: As you pull the barbell upwards towards your lower chest, inhale. Then exhale as you lower it. Do not arch your back forward and downward toward the floor; keep it straight. Make sure you have stretched and that your lower back is warmed up.

Yours in health,

Charles Prosper

“The 12-Week Fitness Guru”

P.S. Please leave me your comments.

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“The 12-Week Fitness Guru”  Who else would like to look like this after 12 weeks?

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Welcome! This may be the last physical fitness website you will ever need to visit. Now don’t let the title of the site fool you. This web resource is for anyone male or female, regardless of age. Since I have to pick on an age group, I decided that it would be the over-fifty group. Somewhere around the late forties and surely by the time you hit fifty, most people get the idea that it is all over to stay young, fit and sexy. I am here to tell you that you will change all of those notions once you hang around here for a while.

I can show you how to totally transform your body and your life for the better in as little as 12 weeks.   And I will show you how to feel younger, and look better from birthday to birthday.

If you are ready to make the change. Get ready to step out of the old and into the new you.

“It is no longer how old you are, but how old you want to be.”

Warmly,

Charles Prosper

“The 12-Week Fitness Guru”