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The Best Bodybuilding Workouts

 There are a few essential bodybuilding exercises to focus on if you’re after serious bulk. The staple compound lifts – things like squats, deadlifts, shoulder press, bench press – are vital in any routine worth its salt. If you’re starting from scratch, try this simple but effective training split to begin with...

Grip the bar with shoulder-width palms facing away and your arms fully extended above your head. Do not lean back as you pull the bar to the top of your chest and hold it there for two seconds. Control the bar as it pulls itself back to the start position, aiming for a three second ascent with no pause at the top of the movement.

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body until it’s almost perpendicular to the floor. From here, row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

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How To Lose 20 Pounds REALLY, REALLY Fast

Back "in the day" when I used to be a full time personal trainer and I met with clients in person at my New Jersey Health Club, the first thing I would always ask my clients during the initial consultation was:

"Tell me exactly what you want... and I'll show you how to get it."

Typical reply from client:

"I want to lose 20 pounds fast."

My reply:

"Are you SURE that's what you want? If I can show you how to lose 20 pounds REALLY, REALLY fast, will that make you happy?"

They nodded their head affirmatively as their eyes lit up in anticipation of the quick weight loss secrets I was about to reveal.

Their face went white when - with a totally straight face - I pulled out a hacksaw and started walking towards them.... menacingly.

Not sure whether to laugh or to run away in sheer terror, they said,

"What the heck are you doing?"

"You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!"

I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool.

"Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."

By this time, my client and I are either completely cracking up, or I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic. (it depends on whether I was able to keep a straight face or not).

Finally, the light bulb goes on, and my client would see where I was going with this:

"Okay, smart alec," I get it. I don't want to lose WEIGHT, I want to lose FAT."