Exercises

Looking for some new exercises to introduce into your workout? I've got you covered... give these a try!

How To Build A Better Butt.

Dear Davey,

I’m going to get right to the point… I hate my butt. I don’t like the shape and it’s too small. I have no idea what to do. Help!

From,
Jordan

gingers-are-cool-OH.-OKAY-THEN.-I-WILL.-UM.-JUST-BE-OVER-HERE-IN...Hey Jordan,

For both men and women, our asses are important assets. They can be one of the first things that other people notice (other than your wonderful personality!), and can certainly get the blood pumping. Among other things.

Here are few tips for giving yourself a booty makeover.

  1. Build your glutes through strength training. The gluteus maximus, gluteus medius and gluteus minimus are the muscles that define your butt. By engaging in strength training exercises that target your glutes, you’ll build a rounder and tighter tush. Some exercises to incorporate into your workout include squats (this one is the best!), lunges, leg presses and deadlifts. Every few weeks, progress to heavier and heavier amounts of resistance. This process (called progressive overload) will cause your muscles to grow.
  2. Target glutes through cardio. You can also train your glutes through cardiovascular exercise. According to research, jogging on a treadmill is the most effective cardio exercise in terms of glute activation. Adding an incline further enhances activation. If you’re really willing to invest time in the pursuit of an awesome ass, learn how to ice skate… because hockey butt.
  3. Reduce butt fat through a calorie deficit. If you want to reduce butt fat, know that a calorie deficit is required. That means, you’ll need to eat fewer calories than you burn. It’s important to continue exercise when using a calorie deficit to ensure that more fat than muscle is lost. However, keep in mind that fat will melt off all areas of your body… and not just your backside. It’s impossible to reduce fat just in your butt without reducing fat from other areas of your body.
  4. Be realistic. At the end of the day, exercise and diet will most likely enhance the shape you already have. But having a stronger, lean backside isn’t just about looking a certain way. It’s about being strong and powerful. And a well developed butt will help you in other aspects of your workout.

If you want a bigger butt, focus on tips 1, 2 and 4. When building muscle (a process you’ll often hear gym enthusiasts refer to as bulking), a calorie deficit will actually work against your goals. Obviously, building muscle requires a surplus of calories.

If you want a smaller backside, focus on tip 3. When reducing fat (a process you’ll often hear gym enthusiasts refer to as cutting), you won’t be able to build muscle.

Love,
Davey

P.S. For a guaranteed strategy to build muscle on your backside or anywhere else, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle!

Running The Rack Workout Technique!

14981056675_b2db876f07_kWhen looking to increase intensity or break through plateaus, dropsets are a great strategy. As I’ve mentioned before, a dropset is as follows:

A technique wherein, after completing a set of a given exercise until failure, you drop down the weight and immediately continue the exercise with reduced resistance.

Typically, dropsets are best utilized with a workout partner. They can quickly change the weight plates on your barbell. However, if you’re flying solo, you can also use a dropset strategy by “running the rack.”

Here’s how running the rack works.

Approach the rack and select a dumbbell that allows you to complete a normal set of a given exercise. For example, I would use the 55 lb dumbbells to complete 7 bicep curls. Immediately replace the dumbbells with a set that is 5 pounds lighter. Try to complete an additional set. Drop down another 5 pounds and continue on until completing the set is no longer challenging.

It sounds easy. But I promise it’s not. As such, make sure that you don’t compromise your form as the intensity cranks up.

Next time you hit the gym, give it a try.

P.S. If you’re looking to increase muscle size, download “Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle” and get started today!

Can I Turn My Man Boobs Into Pec Muscles?

Dear Davey,

I’m overweight and I definitely have a case of the man boobs. Is there any way that I can turn my man boobs into pec muscles?

From,
Rob

perfect pecsHey Rob,

I get a lot of questions about man boobs, often called moobs. Urban Dictionary defines moobs as “a combination of the words ‘man’ and ‘boobs.’ This is what happens when fat gathers in a male’s chest area, and gives him the appearance of having breasts. Floppy, Jell-O like protrusions.”

Moobs or not, it’s important to know that fat can’t turn into muscle. Conversely, muscle also can’t turn into fat – despite the myth claiming otherwise. As such, strictly speaking from a technical standpoint, you can’t “turn” fatty moobs into muscular pecs.

Instead, you can first shed excess fat from your body. This will help flatten your chest. Then, you can add muscle to your body – and, in particular, to your chest. This two-step approach will build up your pectoral muscles and result in a strong, muscular chest.

When it comes to losing weight, there’s really no secret. Weight loss is achieved through a calorie deficit of moving more and eating smarter; decrease the calories going in and increase the calories going out. Keep in mind, fat loss is a total body experience. Though you want to lose your moobs, fat will come off your entire body including face, neck, stomach, butt and so on. It may take a considerable amount of fat loss to fully reduce your moobs.

Once a flat chest is achieved, it’s time to shift gears. Instead of focusing on fat loss, switch to a workout centered around hypertrophy – which refers to implementing a workout strategy designed to build muscle. Unlike fat loss, you can build muscle on specific areas. In this case, we’ll focus on your pecs.

Here’s the chest workout that I use:

  • 4 sets of 8 reps on the flat bench press
  • 4 sets of 8 reps on the incline bench press
  • 4 sets of 8 reps on the decline bench press
  • 4 sets of 8 reps of dumbbell pec flies alternating with 4 sets of 10 one-leg push-ups
  • 4 sets of 8 reps of pec fly machine

Once or twice per week, I complete this chest day workout.

Because you’re looking to increase the size of your muscles, it’s important to remember that you’ll need to progress to heavier and heavier levels of resistance on the bench press, dumbbell pec flies and pec fly machine. You’ll also need to give your body the fuel it needs by eating smarter.

While there’s no magic fix for moobs, the above formula is a real and lasting solution based on science. And, in addition to transforming your body, this solution will result in improved health, increased energy and better quality of life.

Love,
Davey

P.S. For more help increasing muscle size, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

Is A Six Pack Worth It?

Hi Davey,

I’ve tried to get a six pack but it hasn’t worked and I can’t imagine putting more time into it than I already have. I honestly have to ask, is having a six pack really worth it? Why torture yourself over something superficial when there’s so many other more meaningful things worth doing in life?

From,
Audrey

caio-cesar-0402Hey Audrey,

Well, I think your email and question will strike a chord with many, many people. Indeed, for a lot of people, the energy and effort required to carve out a chiseled six pack might not be worth it. It’s a question all of us must ask ourselves and answer honestly.

But consider this.

I grew up overweight. Being a fat kid isn’t easy. The name calling and teasing was relentless – and it took a toll. By middle school, I starved myself and became dangerously thin. The ups and downs slowly leveled out in my teenage years; I slowly began the process of healing my relationship with my body. It’s still an ongoing journey, but I’ve learned so much from the experience and have come to realize my own strength.

It reminds me of a quote that I once came across: “What you get by achieving your goals is not as important as what you become by achieving your goals.” And it’s a quote that’s very much applicable to the pursuit of a six pack.

Getting a six pack is a huge challenge. It requires changing the way you eat. It requires spending time engaged in exercise. In many ways, it can be a change in lifestyle for most people. And while the achievement of that goal is innately superficial, the process by which it is accomplished is full of very real and important lessons.

Moreover, I’ve never found it to be torture. Fueling your body with delicious and nourishing foods isn’t torture. Honoring your body with movement through exercise isn’t torture. Going to bed at night and sleeping well isn’t a torture. All of these things, in my opinion, are gifts. Sure, they all require energy and effort. But they also dramatically improve the way you look and feel.

There’s something to be said for dreaming it, wishing it and then doing it. Yes, getting a six pack is difficult. But life’s not about limiting your challenges. It’s about challenging your limits.

Love,
Davey

P.S. If six pack abs are one of your fitness goals, download Davey Wavey’s Six Pack Program – with a different 12-minute ab workout for each day of the week!

 

Can I Get Results Working Out At Home?

Dear Davey,

I can’t afford a gym membership so working out at home is my only option. Is it really worth it? Can I get results with a body weight exercise program?

From,
Dan

tumblr_md8smsfz661qgsxq9o1_500Hey Dan,

The short answer is that yes, you can get amazing results from working out at home with body weight exercises. For those who are unfamiliar, body weight exercises don’t involve equipment or weights; instead, you use your own body weight as resistance. A really simple example of this is a push-up.

There are a few things to note.

If you’re brand-spanking-new to exercise, you’ve probably got the most to gain from an at home workout. When you transition from little or no activity to a well-planned body weight exercise routine, you’ll certainly transform the way you look and feel.

It also depends on your goals. If you want the physique of a professional body builder or an Olympic athlete, you’ll need a gym membership – not to mention, lots of time, effort, trainers, energy and dedication. Getting larger and larger muscles requires progressing to heavier and heavier amounts of resistance. As you can imagine, with body weight exercises, you’ll reach the natural limit of your own body weight. There’s a distant but inevitable plateau which may exist before or after your goals.

Keep in mind, you can get pretty creative with your home workout. There are plenty of ways to switch things up and make them more challenging. With our aforementioned example of push-ups, you can do incline push-ups, decline push-ups, one-leg push ups, push-ups with a clap in between, climbing push-ups and so on. In other words, there’s a lot you can do – and a lot of results you can enjoy – before you hit that distant body weight training plateau. And if and when you do reach that plateau, you can always decide if a gym membership makes sense at that time.

Convenient, free and not requiring any equipment, body weight exercises and at home workouts certainly have their advantages. Having said all of that, the best strength training routine is one that you’ll actually follow. And if that’s an at home workout, embrace it!

Love,
Davey

P.S. If you want to try an amazing, heart-pounding body weight exercise workout that you can do at home, download Davey Wavey’s Bootcamp Workout.