Categories
Health and Lifestyle

5 Ways to Turn Your Extra Space into a Luxury Gym

Debating what to do with that extra space in your house? Two words: home gym. Now, instead of running through extreme temperatures or making the trek to a crowded gym, you can experience the luxury of working out without leaving the comfort of your own home. Here are 5 ways to turn your extra space into the home gym of your dreams. 

Invest in Workout Equipment

To get truly effective results from your home gym, you may need more than some 5-pound weights and a cheap yoga mat. Before purchasing, take a little time to research workout equipment you’re interested in. Making an effort to invest in quality workout equipment from the beginning will make it a lot easier to meet your fitness goals in the future.

The best gear for your home gym will depend on what your workout goals are. However, the most versatile option is an Olympic weight set. Using free weights lets you customize exactly how much weight you work with and allows for a range of exercises. For those just starting out, you typically just need a barbell, a pair of dumbbells, a plate set that reaches around 300, and a bench. If possible, get a power rack or squat rack to assist you with performing the exercises safely.

When shopping for cardio equipment, skip flashy gear with unnecessary perks and focus on durability. Whether you’re getting a rowing machine, treadmill, or bike, make sure it can stand up to hours of repetitive motion. Ideally, it should be made from metal and have easy-to-repair parts. 

Think About Your Flooring

The floor in your gym has a surprisingly big influence on your overall performance. When your flooring is slippery tile or squishy shag carpet, you risk injuring yourself due to uneven footing. Doing a lot of cardio on a firm surface like concrete can also be dangerous. To choose the best flooring, you need to find something that has traction, durability, and shock absorption.

There are a few different flooring options depending on your budget and your ability to customize the room. If you rent and can’t change the flooring, the best option may be a thick rubber mat. Often made up of interlocking tiles, these rubber mats protect your joints, keep you from scratching the floor, and provide an anti-slip grip. If you can install the flooring yourself, take a look into vinyl options. This material is water-resistant and very durable. Though less sturdy, a low-pile carpet is another helpful option because it doesn’t scratch and isn’t slippery. If possible, include cork or another padded underlayment that helps with shock absorption.

Let in Natural Light

When building your own gym at home, you have the chance to create something that is more than just a utilitarian space. A home gym that looks welcoming and relaxing is more likely to be used. One of the easiest ways to make a gym look bright and open is by simply utilizing some natural light. Before deciding on your space, find a place that has a window. 

Letting natural light into your gym can do more than just give you a bit of motivation. 

Exercising in natural light can help you pick up your pace during tough workouts. Sunlight also increases vitamin D absorption, which aids in muscle strength and increased performance. 

Add A FewMirrors

Most gyms have floor-to-ceiling mirrors because it is one of the best tools you can have during exercising. It lets you actually check your form during exercises. This can keep you from injuring yourself, and it helps you get the most out of your workout. Mirrors allow you to check your form during exercises, keeping you from injury and helps you get the most out of your workout. 

Of course, massive mirrors covering a wall would be great, but this isn’t necessary.You  can still get plenty of benefits from a smaller option. Consider getting a floor mirror on a stand. These mirrors can be moved easily around the room, so you can check out your form from multiple exercising spots.

Organize Your Gear

For a home gym that lasts, make sure to take care of your equipment. The best way to do that is by adding easy-to-find and use storage features to your space. 

There are a variety of options for gym organization. The simplest is a standing shelf or rack to hold your weights. You may also want to consider hanging some shelves on your wall for towels, mats, gloves, and other lighter equipment. If you have enough space, consider adding a pegboard or larger cabinet to sort and store extra gear, too.

If all these tips seem overwhelming, don’t worry! It’s actually pretty easy to build a gym you love as long as you start slow. Pick one small section of your home gym to focus on first. By taking the time to research your options and pick the best materials, you get a gym that works best for your unique needs. When you have a luxurious home gym designed with you in mind, exercising becomes easier and more entertaining than ever.

Categories
Equipment Guides

Guide on How to Transform Your Garage into a Home Gym

Young muscular couple doing deadlift exercise with barbell on cross training at the garage gym.

Starting and sticking to fitness goals can be hard, especially when trying to find time to hit the gym. One fun and encouraging solution is by transforming your cluttered garage into the perfect home gym. Garage gyms have a reputation of being costly, but with Titan Fitness, your customized gym can cost as little at $500. Here’s how to get started: 

Clean Out the Garage for Optimal Space

First things first, to have a garage gym, you have to clean it up a little bit. Clutter, especially during a workout, can be a safety concern. So, take some time to pack away the Christmas decorations and organize your space. 

Start with sorting your items and making a list of all the important things to keep. Sell unwanted items and use the extra money to buy fitness equipment that will help you reach your goals. 

Now, your clean space is prepped and ready to transform into your garage gym. 

Garage Storage Solutions

Garage storage solutions will help you organize everything to make ample space for your gym equipment. Take advantage of multiple organizational systems for garage storage solutions, like stackable items, cabinets, and drawers. Your space can be designed to fit your home and gym needs along with your existing gym equipment. For example, Titan Fitness Dumbbells and Barbells can be arranged in horizontal positions for easy access. 

Storage containers and label makers are also an easy and effective way to keep your garage organized. Containers will help you to keep related items in separate containers for easy access, as well as keeping them safe from moisture and dust. Stackable containers allow for most floor space in your garage gym.

When planning out storage solutions, be sure to think of extra space you may have, including corners and walls. Corner shelves and cabinets are designed specifically to fit the dead areas of your garage. Using vertical wall space will also keep things up and off the floor and allow for larger, heavier equipment below.

Gym Flooring

Now that your garage is organized and stored, it’s time to think about gym flooring. Most garages come with concrete flooring, ideal for parking cars and storing items. However, it’s not suitable for gym equipment. The ideal gym flooring should be easy to clean, chemical-resistant, and able to withstand impact and high-intensity movements. 

There are a few options when it comes to garage gym flooring, carpet tiles and epoxy for example. These options will add a layer of protection to your existing flooring allowing you to create a temporary gym floor in your garage. Rubber mats serve as the perfect way to enjoy gym flooring at home, because they offer maximum support while minimizing friction. 

Foam is also a great choice for gym flooring. It’s versatile and offered in a wide range of colors and prints. Foam is also cushioned for support. So, even if you drop any heavy equipment on the floor, the foam flooring will absorb the impact and protect the concrete underneath.

Another great option is vinyl flooring. This type of flooring has a long life span with an easy maintenance process that includes warm water and regular, household detergent. 

If you want a more traditional option, you can also use carpet for your garage gym flooring. Carpet offers a rustic and stylish look for your home gym that includes both versatility and comfort. Additionally, most carpet is cushioned for support and keeps your floors protected from heavy gym equipment. 

Daily workouts help you stay fit, active, healthy. So, incorporating a garage gym into your home helps you incorporate an active fit routine into your already busy schedule. Cleaning out your garage, optimizing your space, and purchasing long-lasting, durable gym equipment is an easy first step to a healthy, balanced lifestyle.

Categories
Spotlight

What Is a Fan Bike & Is It Worth the Buy?

A fan bike, also known as an air bike, is an excellent addition to your home gym. Some of the best features of a fan bike include moving handlebars for an upper arm workout and pedals for leg strength. The fan acts as added resistance during the workout, meaning the faster you go, the harder the workout will become. A fan bike is a great piece of workout equipment for many athletes as it offers many health benefits and can aid in meeting fitness goals.

What Are Your Fitness Goals?

An important question to consider before purchasing any piece of workout equipment is “What are your fitness goals?”You have the freedom to create your own plan based on your health needs and fitness goals and can set up your gym accordingly. Having a plan ahead of time keeps you accountable and choosing workouts you enjoy keeps you motivated.

One of the most popular fitness goals that people have, especially at the start of the New Year, is to lose weight. Cardio workouts are a popular way to burn fat, but you can lose weight from strength workouts, too. The good thing about a fan bike is that it can offer both cardio and a strength workout in one.

Other fitness goals focus on gaining muscle and adding body mass. Many athletes, from team sports players to bodybuilders, want and need muscle growth. Muscles are grown out of resistance, which comes from heavy lifting or weights. Your muscles will become their own resistance when using a fan bike. 

Best Features of a Fan Bike

Another added feature of a fan bike is the total body workout you receive from using the machine. This equipment offers a low-resistance workout for your core, arms and upper body, and legs.However, that doesn’t mean it’s an easy workout. You completely control the intensity of your workout on a fan bike. Simply change your speed and your power level to adjust the resistance.

Fan bike exercises are considered HIIT, or high-intensity interval training, exercises. You can perform these HIIT workouts in isolation, meaning that you only perform an exercise on one section of your body at a time. At the bottom of the bike are stationary pedals where you can rest your legs to isolate your upper body, for example. 

There are many electronic features on a durable fan bike as well. An LCD screen allows you to follow along with various trackers throughout your workout. These trackers show your times, calories burned, and your total mileage for the workout. Some of these machines provide feedback based on these numbers after every workout that you do as well. Although, tachometers and calorie meters are not needed for an intense, effective workout on the fan bike.

Health Benefits of a Fan Bike

Thanks to the many amazing features, the health benefits of a fan bike are countless. The first surprising benefit is the increase in brainpower in those who use a fan bike. Neuroscientist Brian Christie found that biking can increase mental acuity by 15%.

Your cardiovascular system also improves when you use a fan bike on a daily basis. Based on a 2016 study published in the scientific journal Circulation, those who cycle regularly have a reduced risk of heart attack.Using exercise equipment like a fan bike also has the ability to reduce stress in your life. 

Fan bikes are a wonderful addition to your exercise equipment. There are many technological and advanced features to keep you comfortable and motivated, as well as health benefits that keep you in great shape.

Categories
Equipment Guides

Benefits of Having a Home Gym, Even After COVID-19

The pandemic has kept us indoor for months at a time. We learned to work from home, to learn from home, to entertain ourselves at home, and to stay on top of our at-home fitness routines. With COVID-19 vaccines around the corner and a possible end to social distancing restrictions, should you still invest in a home gym? Short answer? Yes. Long answer? Absolutely, and here are a few reasons why:

Easier to Stick to Your Fitness Routines

Sticking to your fitness routines can be hard. Throw in a busy work life, social obligations, and fast-food options at every corner, it can be nearly impossible. A home gym can help you balance working out and keeping up with your busy schedule. 

Home gyms are:

  • Always Open and One Step Away
  • Designed with You in Mind Flexible to Your Wants

We get it. No one wants to drive to the gym during heavy rain. Luckily, with a home gym, you don’t have to. Whether it pours, snows, or sleets, your bench, squat rack, kettlebells, and punching bag are only a short walk down the hall. Home gyms also allow for late night workouts without the late-night drives.

Your home gym is designed just the way you need it. Want a home gym but can’t dedicate an entire room to it? The T-3 Series Folding Power Rack’s sleek silhouette saves crucial floor space in tight locations. Your choice of rack height and depth makes it easy to optimize your gym equipment for your fitness goals and space constraints. When you’re finished, you can fold the rack up and stow it for later use.

Best of all, you can set up your own unique speaker system and blast your curated playlist. You can master wall ball exercises while getting the news on your wall-mounted flat-screen TV. It’s your home gym. You can do whatever you want.

You Can Work Out Your Way

Your at-home gym is your own exclusive health club. You can:

  • Workout on Any Machine at Any Time
  • Be as Loud as You Want
  • Be Surrounded By Your Favorite Machines

In your at-home gym, you get privacy while working out. The gym is always empty, and your favorite machine is always open. A home gym is the ultimate in social distancing, a good idea no matter what the future holds for us and COVID-19.

Working out in privacy has so many psychological and physical benefits. You can be as loud as you want during reps, rest as long as you want between sets, and never feel rushed or embarrassed by other gym members.

The possible configurations are endless when deciding on the setup that works best for your workout routines. You can purchase and arrange equipment to suit your needs or stage a multi use space for strength training and HIIT workouts.

Looking for a high quality machine that supports your workout goals? The Competition Bench and Squat Rack Combo combines upper- and lower-body exercise machines into one compact unit. Sturdy roller J-hooks keep your barbell supported at the sweetest spot, letting you hit multiple heads of your pecs and triceps. The removable bench opens up the rack for legwork and upper-body work. The same J-hooks adjust to suit your height. The machine allows for:

  • Back and front squats
  • Lunges
  • Deadlift
  • Bent-over rows

Clean, Long-Lasting Equipment

Access to clean, long-lasting equipment is one of the top reasons to build a home gym. Cleanliness was always a good idea, but these days it saves lives. Clean gym equipment is as necessary as clean hands.

Gym equipment isn’t as complicated as it sounds. Built to commercial standards, our Titan gym equipment is highly sturdy and easy to use. A home setup can take many forms:

  • a series of kettlebells.
  • a set of dumbbells, an ab roller, and battling ropes and jump ropes for strength and cardio
  • a weight bench, barbells, and dumbbells

Specialty equipment, such as rings, bars, and beams, allows you to incorporate fun compound movements. They also help you keep your flexibility on point. There are scores of equipment subcategories, such as:

  • Grip training
  • Plyo boxes
  • Farmer’s walk handles

Pro gym equipment endures for generations, especially if built right and taken care of. Our long-lasting construction makes a smart, money-saving option. At Titan, we focus on sourcing the highest-quality, professional products at competitive prices.

Categories
Equipment Guides

The Best Fitness Racks of 2021

Photo Courtesy of Shawn Donaldson, Morning Lifter

A home gym has several benefits. Working out at home reduces your drive time to the gym to zero. It also saves you a lot of time during your actual workout, as you don’t have to wait for equipment to open up. Setting up a home gym from scratch is easier than you might think. To start, power racks should be among the first equipment you install.

Power Racks for At-Home Gyms

There is a wide range of power racks for at-home gyms. However, each one has different features that make it appealing to different trainers. While most of them function similarly, they differ in the flexibility they offer and the accessories available.

T-3 Series Power Rack

Offered in 81 and 92 inches, the T-3 series power rack is a must-have for at home gyms. 2-by-3 inch 11-gauge square steel uprights make this power rack extremely durable. This impressive rack comes with a 1.25-inch pull up bar, a 2-inch fat pull up bar, and 2 reinforced J-hooks. Featured laser-cut holes along the uprights allow for your power rack to be compatible with many accessories for optimal workouts. You can feel safe with the T-3 series for it has a rackable capacity of 1,1000 pounds to a total rack capacity of 4,400 pounds. Trust us, the T-3 series power rack is worth checking out.

Pros:

  • Durable
  • Easy to assemble
  • Works with a multitude of accessories
  • Extremely large load capacity

TITAN Series Power Rack

The TITAN power rack is a strong rack with 3-by-3-inch 11-gauge steel uprights. It has a 2-inch hole spacing as well as numbered laser-cut holes throughout the rack. The keyholes on the TITAN rack allow you to use a range of attachments with it. The rack comes with four heavy-duty steel uprights, two bottom braces, and two top braces. It also has a front and rear cross member. When looking for power racks for at-home gyms, this should be one of the top considerations.

Pros:

  • Sturdy and strong
  • Durable
  • Easy to assemble
  • Large load capacity

X-3 Series Flat Foot Power Rack

Among the power racks for at-home gyms, the X-3 Series offers a good solution that many lifters and athletes would appreciate. This rack does not need you to bolt it to the ground. It has heavy-duty 3-by-3-inch uprights and a sturdy construction that supports the weight for your workouts. It has a flat foot design, which gives you more stability for your exercises. The double-sided gusset plates further enhance the strength and support of the rack. The height options for the rack are 82 inches and 92 inches. You can also have 10-inch or 24-inch extensions to increase the depth.

Pros:

  • Skinny and fat pullup bar included
  • Strong and sturdy
  • Comfortable height
  • Flat foot design for stability

Olympic Squat Racks

As an important part of your home gym, the squat rack should be durable, versatile, and useful, and it should also fit the space available. With there being a wide range of Olympic squat racks available on the market for your home gym, each rack has advantages and disadvantages that you need to consider before you can settle on one.

X-3 Series Tall Squat Stand With Pull Up Bar and Spotter Arms

Professional weightlifters and athletes need Olympic squat racks that are strong and safe for the user. The Titan X-3 Squat Stand optimizes stability in its flat foot design, with 3-by-3-inch heavy-duty uprights. There is a laser-cut hole pattern on the uprights and through the bench zone as well as 2-inch hole spacing to allow adjustments. Its weight capacity is 1,000 pounds, and it measures 92 inches in height, 49 inches in width, and 48 inches in depth, resulting in a weight of about 203 pounds.

Some of the features of this rack include two X-3 spotter arms, double-sided gusset plates, a 1.25-inch pull-up bar, and a pair of UHMW-lined X-3 J Hooks.

Pros:

  • Strong and sturdy uprights
  • Durable materials
  • Easy to assemble
Photo Courtesy of Shawn Donaldson, Morning Lifter

X-3 Series Half Rack

The X-3 Series Half Rack is a brilliant choice for Olympic squat racks. In fact, it is one of the top choices among professional bodybuilders. With it’s 3-by-3-inch heavy-duty laser-cut uprights, this rack has a weight load capacity of 1,000 pounds.

The other features for this rack include weight plate holders, pin and pipe safety bars, and dip bars.

Pros:

  • Strong and sturdy
  • Suitable height for many individuals
  • Easy to assemble
  • No need to anchor to the floor
  • Greater customization options

T-3 Series Independent Squat Stand With Pull-Up Bar

This squat rack consists of 11-gauge heavy-duty steel uprights for heavy weight workouts. It further has J-Hooks as well as 6-inch side hole spacing on the uprights, allowing for more accessories. The rack features an independent upright design complementing the low profile, which is great for one of the top Olympic squat racks. It also has a bolt-together design that makes it easy to transport and fit into different rooms.

The rack comes with a 2-inch removable pull-up bar with quick pins.

Pros:

  • Strong and sturdy
  • Easy to assemble
  • Easy to transport and set up in any room
  • Many accessories

Wall Mounts & Rigs

Titan has some impressive wall mounts and rigs.

108-Inch X-3 Wall-Mounted Rig

The 108-Inch X-3 Wall-Mounted Rig has 3-by-3-inch tubing. It is comprised of 11-gauge steel and has two 108-inch uprights. It further has a 70-inch wall mount cross member and one 43-inch pull-up bar. It has a weight capacity of 183 pounds.

108-Inch T-3 Series Wall-Mounted Rig

The 108-Inch T-3 Series Wall-Mounted Rig is another rack among the top wall mounts and rigs. It has 2-by-3-inch 11-gauge steel tubing. Other features include two 108-inch uprights, two 70-inch wall mount cross members, and one fat/skinny 43-inch pull-up bar. It weighs 169 pounds and has a height of 108 inches. When set up, it stands 73 inches from the wall.

70-Inch T-3 Wall-Mounted Crossmember

The 70-Inch T-3 Wall-Mounted Crossmember is a great addition to your wall mounts and rigs. It helps separate workout stations on the wall-mounted rig. It has a front/back hole spacing of 2 inches from center to center. It is made of 2-by-3-inch steel tubing with two Titan laser-cut logos on each gusset. It has a weight of 31 pounds, a height of 14 inches, and a length of 70 inches.

Exercising at home requires you to have the right equipment. Setting up your home gym means that you have to get the correct set of equipment to support your workouts. Getting the right power racks for at-home gyms is crucial for you to enjoy the gym experience without having to join a gym. Power racks vary in terms of capacity and quality, so you will need to check the specs of each rack and ensure it fits your needs.

Categories
Health and Lifestyle

How to Reach Your Goal in 2021 – New Year’s Resolutions for Weight Lifting

Many people set big goals for themselves. Setting the right goals can lead to huge progress and big gains. However, people often abandon or lose sight of their aspirations. We’ll cover the art of setting goals as well as weightlifting tips and a bodybuilding meal plan.

Setting Realistic Fitness Goals

Setting realistic fitness goals is a big undertaking. If you make a goal specific and measurable and set a time limit in which to accomplish it, you’re more likely to succeed. Tracking your progress is essential. For example, let’s say your goal is to get fit. Well, what exactly is fit? What do you picture as being fit? These are some important questions to ask. Saying you want to get fit isn’t really measurable or specific. However, saying you want to be able to do more pullups is much better. Being specific, you might say you’re going to do 10 pullups each day. A plan like this can take you a lot further than a plan to “get fit.”

Focusing on one goal at a time is something else that can help. Trying to do too much at a time is a common mistake that people make. Your goal might be hitting the gym every day, dieting, sleeping well, and following a strict training program. In reality, setting this many goals at a time will likely lead to failure. This huge list of to-dos can make a person very anxious. Seeing your aspirations as a large undertaking can make you feel like a failure.

Give yourself some flexibility to succeed. Though a highly structured plan technically should help you reach a goal, there are always times you can’t follow it exactly. Everyone is human. If you see the road to success as rigid and unwavering, you’re less likely to get there. Set goals you think you can achieve, and adjust them as you go. If they’re too difficult, you may need to lower them a bit, and vice versa. There’s no shame in altering your goals to suit your body’s current limits better. Having flexibility can lead to much more progress.

Best Weightlifting Tips for 2021

Weightlifting truly is an art form. If you do it the right way, you can make significant gains. Doing it the wrong way can lead to disappointment and injury. Here are a few of the best weightlifting tips for 2021:

  • Load your muscles
  • Practice good meal timing
  • Get enough rest to recover
  • Set realistic goals
  • Switch up intensity level
  • Get plenty of sleep
  • Add cardio to the workout

Overloading your muscles is an excellent way to get stronger. Doing this means exercising all of your major muscle groups at least two times a week. Most top-tier weightlifters agree that shocking the muscles is key to growth. However, that doesn’t mean practicing bad form and injuring yourself. Since you’ll be training a lot, you need a near-perfect form to stay safe. Doing reps until failure is an easy way to overload your muscles safely. It’s best if you use a weight that you can lift only six to 12 times. This number is ideal for seeing the most strength progress.

Meal timing is one of the most critical aspects of any weight training plan. Right before working out, eat or drink some protein, preferably 20 grams. Within the first 30 minutes of a workout, eat or drink another 20 grams of protein. Lots of carbohydrates become essential if you’re working out more than an hour.

The rest of the list is just as important. You should always make sure to let your body rest in between workouts. Without this rest, your body doesn’t have time to grow and repair muscle fibers, leading to injury and no improvement. It’s also great to switch up your intensity level. Doing this, you can effectively shock your muscles. Cardio is your friend. Many experienced weightlifters say a lack of cardio can strongly limit your gains. It’s great for your health, it burns calories, and it can even help your muscles grow.

Bodybuilding Meal Plan

A bodybuilding meal plan can take your fitness game to the next level. Some of the best foods to eat are meats, grains, fruits, dairy, vegetables, beans and legumes, seeds and nuts, and oils. Just as important as those are the foods you shouldn’t eat. Some of those include added sugars, alcohol, and high-fat, high-fiber, and deep-fried foods. Even if you follow a strict training regimen, these can hinder your progress.

Bodybuilding diets are often considered boring, restrictive, and repetitive. For this reason, it’s best to vary your diet, just like your training program. All of your meals should have at least 20 grams of protein to build muscle. However, bulking and cutting are two big factors to consider. If you’re bulking, you’re going to eat much more food than if you’re cutting.

Here’s an example of a one-day bodybuilding meal plan: For breakfast, have some scrambled eggs along with oatmeal and mushrooms. Then, have some blueberries and cottage cheese for a snack. At lunchtime, eat a burger with broccoli and rice. Between lunch and dinner, have a protein shake and a banana. Dinner might be stir-fry with chicken, brown rice, egg, and broccoli.

Though this is a one-day meal plan, you shouldn’t follow it more than twice a week. Effective bodybuilding requires a wide variety of meal plans that are similar to this. In a weekly diet, you should eat at least three different types of meat. You’re going to burn out very quickly if you don’t vary your meal plan. On the other hand, if you don’t have time to make a plan every day, there’s still hope. Just eat lots of nutrient-dense foods, and try to have 20-30 grams of protein each meal. With an excellent diet and meal plan, any bodybuilder can flourish and see huge gains.

At Titan Fitness, we have the equipment you need to achieve your fitness goals in the new year.

Categories
Workouts

Best Chest Exercises to Build Muscle

When you’re working out, you want to make sure you’re targeting all areas of your body. One of the areas you may want to target is your chest. Exactly what is the best chest building exercise? Keep reading to find out.

How Can I Build My Chest Muscle Fast?


If you are wondering, “How can I build my chest muscle fast?” it’s best to use primarily free weights as opposed to machines. The slight differences in the angle during each repetition are likely to create more muscle growth, but you’ll be performing each repetition exactly the same if you use machines. 

In addition, the key to building muscle in any region of the body fast is by varying your exercise routine. If you simply perform the same exercises over and over, your muscles will adapt to those specific movements only, which results in less muscle growth. The best way to be sure that you’re varying your exercise routine enough is to use a rotation, which includes different chest exercises each session or each week. 

Not only is it important to vary your chest exercises by doing different exercises, but you can also vary how quickly the exercises are performed and how much weight you use. Remember that if you lower the weights very slowly, you won’t need to use anywhere near as much weight as you normally would. 

Luckily, if you want to build up your chest muscles at home, there are lots of ways that you can do it. One great way to bulk up your pecs at home is by using the proper equipment. You can get a wide range of dumbbells, barbells, and machines to build up your chest at home. 

What Is the Best Chest Building Exercise?


If you’re looking to build chest muscle, then you need to do the right exercises. However, you’re probably still wondering, “What is the best chest building exercise?” and the answer to that question varies greatly from one person to another. However, these are a few of the best chest exercises that you can choose: 

  • Barbell Bench Press: In order to perform this exercise properly, you’ll lie down on the bench, and then you’ll raise the barbell up until your arms are fully extended but not locked. Then, lower the barbell back to the level of your chest. The barbell should remain in line with your mid-chest at all times. Do not arch your back. This exercise is one of the most popular ways to build chest muscle.
  • Flat Bench Dumbbell Press: This exercise is the same as the barbell bench press, but the only difference is that you’ll be using dumbbells instead of barbells. Many weightlifters feel that this exercise is an even better way to build chest muscle than the traditional barbell bench press.
  • Machine Decline Press: While this exercise involves using a machine, it can be a highly effective way to build chest muscle in your lower pecs. This exercise involves performing a bench press on a bench that is slightly elevated, which means that the bar is being brought down to a lower part of your chest.
  • Seated Machine Chest Press: The seated machine chest press involves sitting upright in a chair while pressing the bar out from the center of your chest. This exercise is performed on a machine. However, it can be an effective way to add some variety to your exercise routine.
  • Incline Bench Cable Fly: Chest fly exercises are perfect for building up your entire pectoral region. This exercise requires you to use a machine, but the fact that cables are used makes it more similar to free weight exercises in some ways. Perform this exercise by arcing the cable handles toward the center of your chest prior to lowering the cables back to the sides. Use a bench that’s angled 30 to 45 degrees, and position the cables on each side of you.
  • Low Incline Barbell Press: The low incline barbell press involves sitting on a bench that’s tilted 30 to 45 degrees. The bar is lowered to your upper pectoral region, which makes this a great way to build up your upper chest. This exercise can be performed with a free barbell or on a bench press machine.
  • Svend Press: This exercise focuses on building the muscles in the central part of your pectoral region, and you can perform it by pressing two barbell discs together and moving outward from your chest. You can perform this exercise in three different ways to target specific areas of your chest muscles.

    If you move the discs upward and out from your chest at a 45-degree angle, it will target your upper part of your central pecs. If you move the discs downward from the center of your chest at a 45-degree angle, it will target the lower region of your central chest.

    Moving the discs outward from the center of your chest will target the middle region of your central pecs. Unlike the other exercises on this list, you won’t want to use too much weight starting out. In fact, you may want to start with as little as two 2.5- or 5-pound discs.

How Do You Build Your Upper Pecs?


If you are wondering, “How do you build your upper pecs?” it’s essential to make sure that you consider the angle of the barbell, bar, or dumbbells. You want to make sure that you perform chest press or bench press exercises with the bar in line with the upper region of your chest. Even if your main goal is to bulk up your upper pecs, you should make sure that you perform a variety of chest exercises to ensure that you build up your entire pectoral region. 

There are a number of ways to improve your chest muscles. You can use a barbell bench press, barbell discs, or a chest machine to get the results you want. Consider combing these tools so your chest muscles get a variety of workouts in. Whatever method you choose, it’s important that you have a dedicated schedule.

Categories
Workouts

Best 5-Day Workout Splits

To get fit, many start routines with serious effort and commitment. After a few weeks, the results begin to show. People begin to notice and comment on the progress. After a while, though, the traditional three days of cardio and three days of weight training in the gym leave some looking for diversity in their workouts. Strength training at home utilizing a five-day workout routine is a great solution for this. What should a 5 day workout consist of, though, and what makes it so effective?

What Should a 5 Day Workout Consist Of?


A five-day split workout is the optimal strength training routine that builds the maximum amount of muscle in the shortest amount of time. The focus of the program is to apply maximum effort to a specific body part on a consistent day of the week. The consistency exhausts the muscle and allows sufficient rest for it to build. So, what should a 5 day workout consist of?

The five-day workout should focus on muscle groups by promoting intense bursts and sometimes consisting of two body parts per day. Isolating muscle groups with targeted exercises encourages muscle growth and definition. 

The workouts will always address the commonly identified muscle groups such as the chest, back, biceps, triceps, shoulders, abs and legs. Many bodybuilders and fitness gurus adopt this training regimen to gain pure muscle and reduce overall body fat. Muscle-building calls for a proper combination of stress on body parts working together with focused intensity.

It is critical to identify the days you want to work out and the body parts you want to work out. You also need to allow a sufficient amount of rest in between days. There are certain muscle-building rules to maximize the development of the workout. Some of these rules include the following:

  • The chest, leg, shoulders and back workouts should be worked no more than once in five days.
  • The abdomen, bicep and tricep muscles should be worked twice a week, incorporating a light workday and a heavy workday and with a three-day rest period in between.
  • Monitor the number of sets and reps during each workout.
  • Incorporate no more than one hour of training per workout day.

The Benefits of a 5 Day Workout Split


Applying the combination of the above rules, the benefits of a 5-day workout split are tremendous. Maximizing your effort and intensity into one specific muscle group per day keeps the mind focused. This style of training also promotes muscle depth and striations.

One of the pitfalls that many fitness enthusiasts experience is overtraining. The five-day split routine, in combination with the above guidelines, minimizes the potential for overtraining and injuries. When someone who was injured returns to lifting, the potential to push too hard is real.

With the proper amount of rest and recovery, you are allowing the muscle to absorb nutrients and to develop and grow. Allowing the repair process to thoroughly cycle gives a boost to muscle growth. The results of targeting muscle groups are superior to full-body workouts.

Based on your intensity during each workout, there will be an uneven number of calories burned simply because each exercise has its level of “burn.” In other words, focus more on your fat-burning strategies during your cardio sessions. Your workout sessions are simply to build muscle. Hence, you will maximize the benefits of a 5-day workout split.

What Are the Best Muscles to Work Out Together in a 5 Day Split?

Figuring out the proper combination as to which muscle groupings would work most effectively in a workout needs some guidance and thought. When working out from home, you might need to get creative so you can maximize these muscle groups. What are the best muscles to work out together in a 5 day split? They are as follows:

  • Chest and triceps (light)
  • Back and biceps (light), followed by a rest period
  • Abs
  • Shoulders and triceps (heavy)
  • Legs and biceps (heavy), followed by a rest period

Here are some recommended exercises to complete from home for each muscle group:

  • Chest and triceps: Pushups, bench dips, triceps extension, dumbbell bench press and fly
  • Back and biceps: Upright row, bent-over barbell row, wide grip barbell curl and dumbbell biceps curl
  • Abs: Crunch, side crunches and 6-inch straight-leg toe lift
  • Legs: Squats, lunges and toe raises
  • Shoulders: Lateral raise, front raise, military presses and shrugs

Train your legs at the end of the weekly cycle because the leg workout is the most taxing one of all body parts. Due to the leg having long muscles that need stretching, it takes a lot of effort and intensity to maximize the benefits of this exercise. In many instances, the fitness enthusiast needs additional rest and recovery during the leg workout and the mental fortitude to maintain proper form during each rep and set. 

The recovery period from your leg routine will limit movement due to soreness and exhaustion. Allowing a full recovery day from any exercise on any body part is ideal. 

Many home-based products can assist you in building muscle, such as the Hex Trap Bar V2, the Seated Leg Curl/Extension Machine, the T-3 Series Power Rack and more. At Titan Fitness, these and our other fitness products are reasonably priced, and we provide fast shipping. Having professional equipment at home is everybody’s dream. You don’t have to wake up, get dressed and drive to the gym. You can roll out of bed and know that quality equipment is there to help you build your muscles from home.

The fast pace of life and commitments at work and home leave fitness enthusiasts looking for a way to efficiently increase the results of each workout. Hence, the benefits of a 5-day workout split are tremendous. The split-day program has been around for many years, and the most successful bodybuilders and fitness devotees utilize it because of the outstanding results derived in a short period. Having the right equipment gives you the comfort in knowing that you can reach your fitness goals.

Categories
How To's

4 Ways to Take Your Gym to the Next Level

When it comes to home fitness, raising the bar is usually the name of the game— ask any hobby lifter, and they’ll likely tell you that their home gym is where they go to get the intense workouts and dedicated regimes that are too much of a hassle to bring into a conventional public gym.

But what can do you to take your home gym from a humble equipment collection to a personalized master class in fitness? Below, we’ve put together a handful of tips from the pros, on taking your garage gym from a simple hobby into a crucial aspect of your health and physique.

DON’T BE AFRAID TO BRANCH OUT

One of the most common factors that holds back home gyms is often a simple lack of equipment variety. While it’s true that you can make an incredible difference with just a handful of core equipment, many home lifters will often simply invest in a bench or rack and call it a day.

If you want your home gym to be more than just a room where you keep your weight bench, it can be a good idea to regard your custom space as an ongoing, ever-growing hobby— a range of new equipment can be the difference that keeps you interested (and motivated).

COMMIT TO THE SPACE

It’s hard to quantify the difference between a useful home gym and an ineffective one, but odds are, you’ll be able to tell the difference when you see it. Arguably the most common mistake that fair-weather fitness fans make is hesitating when it comes to the size of their home gym— a small corner in your guest bedroom will most likely end up exactly as useful as it sounds.

If you’re serious about staying in the best shape of your life, make the leap— convert the entire garage. Install pull-up bars on the basement ceiling. Hang up Arnold posters and track your weekly progress on a dry erase board. When your roommate/spouse asks you about it, just explain to them that they’re getting a deal by having a free gym membership 20 feet from their bedroom.

ACCESSORIZE OFTEN

Many newcomers to the fitness scene don’t realize just how much versatility a proper workout rack can hold— all too often, lifters will utilize their equipment for one or two sets of basic at-home reps and eventually plateau, returning to their gym membership in order to regain their workout variety.

Be sure to look into all the available options for your equipment— often, your rack, sled, etc. will support a wide range of accessories and upgrades that you can utilize to keep things fresh at home, maximizing your impact for minimal cost.

KEEP YOUR PARTY LIT

There’s a reason most public gyms remain so brightly lit, even during the late night and early morning hours— and no, it’s not just so you can stare at yourself when you’re doing reps.

Study after study has shown that human beings succeed at being active more effectively when they’re in a well-lit environment. When things are bright, you’ll stay focused for longer, have an easier time completing additional sets, and likely have some energy to spare afterwards.

Categories
Health and Lifestyle Uncategorized

Don’t Forget These 4 Underrated Fitness Factors

34944244 – healthy running runner man and woman workout on mountain road. jogging male and female fitness model working out training for marathon on forest road in amazing nature landscape. two runners execising

One of the most common ways that beginners in the fitness game slip up can be to focus too heavily on the wrong areas when it comes to their body’s overall wellness. Many of us were guilty of it during our teen and college years— we’d work out for an hour here and there by doing some heavy lifting, leaving the rest up to our metabolism and busy schedules.

However, how important is a well-balanced fitness ‘diet’ in keeping your gains consistent and your health a priority? Below, we’ve put together a list of what are arguably the most common factors that rookies can slip and avoid considering when attempting to improve their physique.

CARDIO MATTERS (YES, EVEN FOR YOU)

We’ve heard it all too many times before: the friend who deadlifts 300 pounds, but claims that cardio is an unnecessary component to his regimen. Like it or not, a proper amount of cardiovascular exercise each day ranks consistently as one of the most important overall factors when keeping your body healthy (and increasing your overall life span).

Cardio is no joke— some professionals have even speculated that excess weight training without the proper amount of supplementary cardio exercise can place undue strain on your system, as it struggles to support a substantial amount of muscle mass without the framework to back it up.

NO SLEEP = NO GAINS

Young lifters with busy schedules can be especially guilty of this one— in-between factoring in a loaded work schedule, a social life, trips to the gym and more, it can seem tempting to pass up a solid night’s sleep in exchange for a few extra hours of free time.

Don’t sleep on the importance of sleep: giving your body the proper amount of rest after intense workouts can be as important as your diet when it comes to providing your body with the energy it needs to convert your reps into positive progress.

SITTING DOWN IS WORSE THAN IT SOUNDS

As science gains a better understanding of how sedentary lifestyles can negatively impact us in the long run, an increasing number of studies are finding that sitting down too often can serve as one of the most detrimental factors to your overall health— some scientists have even coined the phrase that “sitting is the new smoking” when it comes to the habits of millennials.

Combating this one can sound impossible at first glance— even for those of us who work out for an hour or more each day, the amount of sitting that we end up doing during our hours in the office and at home add up.

If you’re serious about more than just looking fit, it may be worth it to consider investing in standing desks, posture-improving balls in lieu of standard chairs, and more— you might even consider an adjustable-height desk if you’re not ready to fully commit to standing up while you work.

NEVER NEGLECT YOUR DIET

You’d be surprised how many people can slack when it comes to keeping their diet consistent, even after dedicating hours per day toward the gym— it’s important to remember that your body can only do so much with the nutrition that you provide.

Ask any veteran gym rats, and they’ll more than likely be happy to tell you how ineffective your workout will be if you’re lifting all day and not giving yourself the proper amount of protein, B-vitamins, and more.

Similarly, burning calories all day at the gym can quickly be canceled out if you decide to binge on junk food afterwards— the amount you’ll burn by running 5 miles is nothing compared to the caloric intake of your average fast food burger.