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.’

We all want to work our ‘mirror muscles’ and get them looking toned and defined. After all, we see our abs, chest, arms and thighs more than any other part of our body. But are you actually worsening your physique by concentrating too much attention on these mirror muscles?

The problem is that your whole body is a unit, and should be worked and exercised as such. Your muscles work like a series of cables and pulleys and if you overwork one area problems occur.

So if for example you work your chest and never work your upper back, you will never achieve the physique and the ‘look’ that you want.

If your chest muscles are constantly worked, they become tight and your shoulder joint is pulled forward. This means your chest muscles will end up looking saggy rather than toned and defined.

So if this is what you are currently doing, you need to exercise you upper back muscles in order to make you chest look more toned and defined.

The same principle works for other muscle groups such as your abs. If you constantly work just your abs and never your lower back your stomach muscles will become overworked and will not look how you want it to.

Today’s Takeaway – Don’t just work on the ‘mirror muscles.’ The other muscles that you perhaps don’t see as much play just as important a role.

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.

Do you want ripped pecs and defined chest muscles without having to leave your home. Check out these great chest/pec exercises. They will turn a flabby chest into ripped pecs in no time.

1/ Full 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. 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.

2/ Chest Dips

Position: Have two chairs just over shoulder width apart. Squat between chairs with your knees bent, legs forward and hands on chairs.

 Technique: Lower body between chairs as far as possible then press up through arms. The further away you reach your feet the more difficult the exercise becomes.

 Points To Remember: Keep back straight and brace stomach.

3/ Full Plank – Straight Arms

Position: Raise up on your hands and toes holding your body up. The further forward your arms go and further back your legs go the more difficult it becomes.

 Technique: Raise hips so your whole body is in a straight line. Hold position still.

 Points To Remember: Make sure your back remains flat, i.e. your hips don’t sag down or raise up too high.

There they are have a go!

Today’s Takeaway – You don’t have to go to the gym to get ripped pecs and chest muscles. Do this home chest workout 3/4 times per week, doing 3 sets of each exercise and say hello to ripped pecs!