Exercises

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

The Best #Manass On Instagram.

manassLord, grab some water. You’re about to get thirsty.

There’s a new trend on Instagram called #manass. And it’s the best Christmas present that anyone could ask for. Well, except for world peace or a cure for cancer.

As it turns out, men are posting pictures of their backside all over Instagram. AND… Instagram is allowing it. I couldn’t be happier.

So here are a few of my favorite #manass pictures. Let me know which is your favorite in the comments below.

A photo posted by BEAST (@mrashleycain) on

Hiked Bear Creek, flashed bare cheeks. #mountainbabes #freethenipple

A photo posted by gus kenworthy (@guskenworthy) on

The neighbors won’t probably like it… Or yes…? Lol

A photo posted by Daniele (@danipallo) on

Viva com ousadia. O mundo pertence a quem se atreve!

A photo posted by Paulo Roberto Prestes Jr. (@pr_prestes) on

#sweatwithcharlie #humpday

A photo posted by Blake Bridges (@blakejamesbridges) on

The #100DaysOfFitness challenge may be behind me now but the journey continues. It’s incredible how the human body responds and transforms to even just 100 days of a consistent diet and exercise program. During the last 100 days your positive comments motivated me to push through and stay committed. I encourage all of you to experience for yourself how rewarding it is to set your own goals and get inspired by the results. You don’t have to be a fitness model or featured in the ESPN Body Issue to be proud of your physique. We all have what it takes to be the best version of ourselves we can be. Be dedicated, be passionate and be relentless in the pursuit of your dreams. Shortly, you will look back at where you started and be astounded at how far you’ve come… and you might just be inspired enough to post a naked picture of yourself on Instagram. ✌ #Day100

A photo posted by Ashley Parker Angel (@ashley_parker_angel) on

Happy #humpday

A photo posted by Colby Melvin (@colbymelvin) on

As long as you know who you belong to ✨

A photo posted by John Steel (@jsteel) on

The sexy @firstmate_blake posing with my teddy bear! Shot by me for @helixstudios

A photo posted by AJ Ford (@ajford93) on

In Honor of Leg Day!

What do leg day and jump rope have in common?

People often skip them.

But, as they say, you can’t spell legendary without leg day. Literally, you actually can’t.

I understand why many exercisers aren’t serious about their legs. After all, legs are not as showy as the biceps, abs or pectorals; unless you’re wearing underwear or a speedo, the hamstrings, quads and glutes tend to be a bit more subtle. Because the lower body doesn’t get as much attention (and doesn’t always see the light of day), it tends to get neglected at the gym.

Today, let’s do things differently. Let’s give legs the attention that they deserve. They’ve gone under-appreciated for far too long. It needs to stop. And it stops right now.

If you’re not a leg-lover, I’m going to try to convert you. Scroll down to begin the process.

legs

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Gorgeous, beautiful, muscular legs. They are glorious. They are proof that there is a God, and that she loves you. They are everything.

Of course, beyond looking sexy as hell, strong legs provide a number of other benefits. For one, strong legs help with lifts and other upper-body exercises and they reduce your risk of injury. Research also shows that leg workouts lead to better cardiovascular health. And having more lower body muscle mass helps to boost your metabolism; that means more calories burned each day – even when you do nothing.

If you’re a believer in leg day, click the like button and share this important message with the world. In a world of six packs, pecs and biceps, it’s time for legs to shine.

P.S. If you’re looking for a guaranteed strategy for building muscle in your legs (or anywhere else!) download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle.

4 Most Crucial Exercises of Davey Wavey’s Workout!

Barbell Curl 2_0In the world of fitness, not all exercises are created equally; some are exponentially more effective than others, assuming proper form and appropriate resistance. And as it turns out, there are four crucial exercises that form the backbone of my workout.
If you’re looking for a solid workout foundation, start here:

Barbell bench press.

Quite frankly, it’s not a chest day without bench pressing. Although you can do a similar chest press with dumbbells, the barbell allows you to work with more weight and get better results. Though the bench press works similar muscles as a push up, the ability to progressively increase resistance (i.e., add more weight) makes it more effective.

Barbell bicep curls.

Nothing works my arms like the barbell bicep curl. Similar to the bench press, using a barbell allows you to curl more weight than trying to balance dumbbells. Assuming proper form, more weight means better results. And even though you’ll need to include other exercises to work your triceps and forearms, barbell bicep curls are a great place to start.

Barbell squats.

Barbell squats are an awesome compound exercise that works your hamstrings, glutes, quadriceps and calves. In my opinion, there’s no single exercise that’s more effective for your lower body. While many people cut their squats short (it’s important to squat until your thighs are parallel with the floor), proper form produces great results – and it’s the best exercise for getting that bubble butt you’ve always wanted.

Dumbbell shoulder press.

When it comes to getting strong, broad shoulders, I’m a huge fan of the dumbbell shoulder press. Though I’ve experimented with the barbell shoulder press, I find the apparatus to be cumbersome and unavailable at most gyms. The dumbbell shoulder press does the trick.

Of course, lest we forget about abs, download my 5-part ab workout program for core-strengthening exercises that you can do at home. You can even enjoy one of the workouts free here.

What’s the most important exercise in your workout? Let me know in the comments below!

Ready To Take Your Ab Workout To The Next Level?

wr01qe6b80o1_500Are you happy with your abs? Great, keep doing what you’re doing.

Not happy with your abs? Let’s talk.

And let’s assume you already know the basics. You understand that everyone has abs, and that showcasing your abdominal muscles is really all about reducing body fat through an effective workout program and proper nutrition. And let’s assume that you’ve put these foundational principles into practice – and have seen some results.

But what if you want more? What if you want carved, cobblestone abs that really pop?

In this instance, it’s about more than just reducing body fat to make your abdominal muscles visible. It’s about actually building up those muscles and increasing their size. The secret to building those ab muscles isn’t really a secret at all. It’s the same strategy that we use to build our biceps, pecs or glutes.

In short, you need to incorporate resistance. And, over time you need to progressively increase the amount of resistance so that your muscles build back stronger and bigger than before. After all, your body won’t build muscle unless more muscle is needed to get the job done.

Incorporating resistance with abdominal workouts takes some creativity. In this instance, using cables can be extremely effective. You can also simply hold a weight plate over your head while performing crunches or situps. Over time, increase the weight of the plate or the resistance on the cables. Keep doing this until you achieve your desired results.

Remember, you have have the biggest, baddest abs in the world – but if you have even a small layer of fat over your belly, they won’t be visible. You’ll need to keep your body fat down to really achieve the desired effect.

Sound like a lot of work? It is. While having a strong, powerful core provides many important benefits, carving out a magazine-quality six pack isn’t necessary – or realistic – for most of us.

P.S. If you want some guidance for improving your core, download Davey Wavey’s Six Pack Program and get started today!

My Boyfriend Is Making Me Fat.

Dear Davey,

My entire life, I was always very lean. Until I met my boyfriend. In just 2 years, I’ve gained more than 30 pounds with no end in sight. I’m officially overweight. What do I do?

From,
Keith

b7b225c4dddf23bc08eb45f6b5381930Hey Keith,

While we might joke that relationships make us “fat and happy,” there may be some truth to the age-old adage. According to one poll, 62% of respondents report gaining 14 pounds or more after starting a relationship. And a frequently referenced study from the New England Journal of Medicine found that having an obese spouse makes you 37% more likely to become obese yourself.

And it makes sense. When we’re in a relationship and off the market, we might become less concerned with our appearance. For some people, this might be an excuse to slack off on exercise or indulge in unhealthy foods. Maybe we make more time for our partner, and less time for ourselves. Or maybe our partner is an enabler, and we adopt his or her unhealthy eating habits. Instead of the usual salad, we opt for the pizza.

But let’s be clear: Unless there’s a feeding tube down your throat or you’re being held prisoner, no one can make you fat without your permission. All of us, regardless of relationship status, must take responsibility for what goes into our mouths and the exercise we get. We must take responsibility for our health.

The reality is, being off the market isn’t an excuse to skip exercise. Beyond looking a certain way, exercise is a necessary component to a healthy and productive life. And while it’s great to make time for the people we love, we have more to give others when we prioritize ourselves. If your partner orders a pizza, you can still choose something healthier. It’s not an excuse.

As a human being with free will, don’t use your partner as an excuse; take responsibility for your choices and subsequent weight gain. Understand that through smarter food choices and through increased movement, you can reverse the trend – and perhaps even inspire change in your partner’s lifestyle.

Your boyfriend didn’t make you fat. You made yourself overweight. But by utilizing that same power of choice, you can also make yourself healthier and fit.

Love,
Davey

P.S. If you need help getting started, I’d recommend downloading Davey Wavey’s Bootcamp Workout. With a series of at-home workout programs, you can lose weight and build muscle.