Having worked with and trained my guys over the years, I know that one of the most common goals is to gain muscle mass and look ripped.

This is actually a particularly difficult thing to do (you will know if you have tried). There are many nutritional and workout elements that need to be brought together in order for you to gain muscle mass. Today I will focus on one particular point that I find is the most commonly unknown.

Training REPS. The majority of people I work with have always stuck in the 10-12 rep range in order to try and increase muscle mass. If that’s what you are doing, you are missing a trick…

For best results you should be getting your body to release 2 things; testosterone and growth hormone, and as much of each as you can.

Heavy weights and low reps (6-8 reps) stimulate testosterone. Lighter weights and higher reps (12-15 reps) stimulate growth hormone.

So for best results you should be working in 1 range on some days and the other range on other days.

Today’s Takeaway – There is nothing wrong with the mid, 10-12 rep range, as it stimulates a bit of both. But as a rule, change between the other two for best muscle mass gaining results.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

Is your workout routine unbalanced? I.e are you training some body parts too much and others not enough? And if so, what is the result going to be on your fat loss aspirations?

Most people concentrate on a select few muscle groups. The arms and outer abs are probably the most regularly worked muscles. People often neglect big muscle groups such as the legs and back.

The result of this will  be a body imbalance. Some muscles will be strong, and some will be weak. Some will be loose and some will be tight. And overall you will not receive such good results.

Why?

Let’s use the example of overworking the chest to try and get it to look toned, and not working the back. The result of this will be the chest muscles getting tight and looking ‘saggy.’ Working the back muscles would actually be a better way to make your chest more ‘lifted’ and toned.

This goes for all the muscles in the body, the abs and lower back being another common example. The bigger the muscle group the more sets you should do.

Today’s Takeaway – It is really important that you have a totally balanced workout routine to get maximum results.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

Do you want to build up your triceps and get ripped defined arms? Here are some great tricep building exercises that can be done from home without any exercise equipment?

1 Tricep Dips

Position: Squat in front of a chair with legs forward and place hands on a chair behind you. Walk your legs forward slightly.

Technique: Bend your elbows and lower your body as far as possible before pressing back up.

Points To Remember: Squeeze elbows towards each other during the movement.

2/ Tricep Press-Up

Position: Raise up off feet with hands just over shoulder width apart in front of you.

Technique: Lower your body down as far as you can so your chest goes over the line of your hands, and your elbows are tucked tight to your side. Push back up to starting position.

Points to remember: Lower you chest over your hands not your head. Brace your stomach whilst performing the exercise.

Do these two exercises every other day. Do 3/4 sets of each for maximum tricep building results. Aim to do between 10-12 repetitions for each set.

Today’s Takeaway – You don’t have to join a gym to get ripped and build up your triceps. It can all be done from home.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’

Do you see yourself as an advanced exerciser? Can you do loads of press ups without even breaking sweat? Are you looking for an advanced press up exercise to take your workouts to the next level and get seriously ripped chest, arms and abs?

If so, you in in the right place. This advanced press up is a seriously killer exercise. Try it and see how your chest, arms and abs burn like crazy during and after doing it.

As a guide you should be able to do around 1/3 of these advanced press ups compared to the number of regular press ups you can do. So if you currently do 60 regular press-ups you should start with around 20 advanced press ups and work up from there.

Below if the exercise and description so give it a go!

Staggered Jump Press Up

Position: Rest on floor with hands just over shoulder width apart out in front of you. Have one hand forward and one hand back.

Technique: Lower your body down as far as you can so your chest goes over the line of your back hand. Push back up and jump the back hand forward and the forward hand back.

Points to remember: Brace your stomach whilst performing the exercise.

Today’s Takeaway: For maximum results always find a way to make an exercise more difficult. The advanced press is perfect for someone looking to get a seriously tough chest, arms and abs workout.