5 Fool-Proof Methods to Become More Effective at the health club


Top 5 Cardio Machines At Your Gym

Video taken from the channel: Anabolic Aliens


Intense 5 Minute Resistance Band Back Workout

Video taken from the channel: Anabolic Aliens


How To Build Huge Forearms: Optimal Training Explained (5 Best Exercises!)

Video taken from the channel: Jeff Nippard

5 Fool-Proof Ways to Be More Effective at the Gym. Fitness. 2016-11-04 Use these ideas to be more effective at the gym. You’ll make the most of the little time you have and may even speed up the results you’ve been waiting to see.

More on this topic. Dumbbell Complex Workou. 5 Ways To Be More Effective at the Gym. January 12, 2018 mike. So, it’s January.

A time where everyone dusts off their gym membership card. I have mixed feelings about the annual influx of January gym-ers. I’m happy that they are back and trying to get healthy.

I’m a little annoyed they sometimes don’t know proper etiquette. Make the gym effective for you by coming prepared with the right tools. Well-fitting and breathable clothes, a water bottle, and headphones (can’t do your Aaptiv workouts without them) are definite necessities. Avoid junk – Fitness is about exercise, but your diet also plays a very significant role.

Even if you are not on a strict diet, avoid junk, oily, and processed food. It will help you avoid weight gain and maintain your fitness levels. Track your steps – Even when you are at work, try to take a break every few hours to take a walk. Exercise daily for at least an hour.

You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For. Send Text MessagePrint. 1. Exercise in quick spurts.

A new study has found that people who did just four to six 30-second sprints reaped the same heart-health benefits as those who logged a moderate 40to 60-minute workout. Think about what you want from the gym and communicate it so that you get the best out of the session and your overall experience in general,” she remarked. 5) What to eat before your gym induction and when. If you’ve rushed to the gym after work and haven’t eaten anything for a while, you’ll be doing yourself a disservice.

At my gym we have cardio kickboxing class, yoga, hot yoga, pilates, hot pilates, a Zumba-like dance class, a body-weight-only bootcamp, TRX and an abdominal class. Starting a fitness bootcamp is by far the easiest class to start having at your gym. For as long as I can remember, I’ve been the queen of inactivity. From faking injuries to get out of gym class to becoming winded after going up one flight of stairs, the thorn in my side has always been creating ways to be more active (and, you know, actually using them).

You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time. It’s possible to get a super-effective workout in 30 minutes, and only do a few.

List of related literature:

With one tap on the app, Fitbod creates my next workout, removing the discomfort of uncertainty by quickly telling me which exercises to do, in what order, how much weight to lift, how many repetitions to do, and even how long to rest between sets.

“Hooked: How to Build Habit-Forming Products” by Nir Eyal, Ryan Hoover
from Hooked: How to Build Habit-Forming Products
by Nir Eyal, Ryan Hoover
Penguin Publishing Group, 2014

If you were going to use the 10 sets of 10 training method, follow these guidelines.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

All of these methods have been studied and shown to be very effective for resistance training.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Make the most of people in the gym, asking for their advice on training systems and correct form (vital’).

“1001 Climbing Tips: The essential climbers' guide: from rock, ice and big-wall climbing to diet, training and mountain survival” by Andy Kirkpatrick
from 1001 Climbing Tips: The essential climbers’ guide: from rock, ice and big-wall climbing to diet, training and mountain survival
by Andy Kirkpatrick
Vertebrate Publishing, 2016

I’ve visited hundreds of gyms, talked to thousands of experts, tried a million different ways to train, and seen it all.

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

The trainer might also take this opportunity to remind participants of other ways of cultivating mindfulness, such as becoming more aware of one’s daily activities and getting into the habit of using the three-step exercise described above to activate present-moment awareness several times during the day.

“The Mindful and Effective Employee: An Acceptance and Commitment Therapy Training Manual for Improving Well-Being and Performance” by Paul E. Flaxman, Frank W. Bond, Fredrik Livheim, Steven C. Hayes
from The Mindful and Effective Employee: An Acceptance and Commitment Therapy Training Manual for Improving Well-Being and Performance
by Paul E. Flaxman, Frank W. Bond, et. al.
New Harbinger Publications, 2013

You understand and accept that there are no shortcuts or magic tricks in the gym.

“The Champion's Comeback: How Great Athletes Recover, Reflect, and Reignite” by Jim Afremow
from The Champion’s Comeback: How Great Athletes Recover, Reflect, and Reignite
by Jim Afremow
Potter/Ten Speed/Harmony/Rodale, 2016

8) Focus your mind on each exercise.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

Since 1990, I’ve personally trained hundreds of people one-onone in the gym.

“The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight” by Tom Venuto
from The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
by Tom Venuto
Penguin Publishing Group, 2009

That brings us to the second item on my must-haves list: a gym.

“Significant Zero: Heroes, Villains, and the Fight for Art and Soul in Video Games” by Walt Williams
from Significant Zero: Heroes, Villains, and the Fight for Art and Soul in Video Games
by Walt Williams
Atria Books, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I would highly recommend a Senshi Handgrip machine along with Dynamic Suitcases hold + Reverse curl and wrist curls performed behind your back. I do these along with farmers carry for a km circa. I’ve have around 17 inches lower arms. The fingers get so strong from Senshi machine. Completely underrated. I use to train my forearms 90 minutes at least doing the last 12 years of my 27 years weight regiment. I train them just each second day now. You get a feeling from a grip machine that goes into the fingers. No beast grip or wrist curl or reverse curl or crunch mechanism can support those muscles in my head. I feel lately like my fingers are like stone and I can hold another person with my long finger on my left hand while they pull with whole hand/hands and arm/arms and I don’t move. My hands have become so much stronger from this hand grip machine (Some say Bruce Lee put his name to) Senshi (its called) though, you can get some other versions, but they are rare with the standard plates. Its working real good. I use like 45 pounds each hand for 40-25 reps in many sets up to 75 pounds with 10/20 reps for a set each hand with weights loaded on the machine. Go sometimes for 2 hands also and doing em sideways as well. You can also work certain fingers with lower weight or use thumbs to make the retraction instead of just fingers and thumb. Anyhow, Trying not to go to technically here. I trained my whole life and I’m 41 years old 6+ feet/235 lbs. I’m strong. Have 3 dislocated bones on my hands and fingers. Ripped my right hand off 75 % once in an accident. Took me years to use it again after operation+:( So having strong hands despite my pain and whatnot is feeding this obsession. Think about getting a handgrip machine if you want to have fingers like strong claws. I noticed that all my forearm training for the last 12 years only targets my already strong wrists and forearms. But didn’t make my fingers that pumped. I received my machine last month so it’s fairly new and I can say with confidence it`s really surprised me when doing all sorts of grip training normally.

  • C2 Rower all the way! Use it both for HIT and steady state. Also, works great as a warm up before squats and deadlifts to get the blood flowing to the legs and back.

  • I’m 6ft4, slender/athletic built.. These do NOTHING for me. I mean no matter how far I stretch the band, I literally feel nothing in my back. Pisses me off.

  • 1. Treadmill
    2. Stair master
    3. Rowing machine
    4. Elliptical/Arc Trainer
    5. Cycling Bike

    Treadmill and Stairmaster produce higher heart rates than rowing machine.

  • Thanks for the advice. I would always make the mistake of extending my arm out all the way when I using the forearm wrist roller curl machine. Thanks. I’ll keep my elbows and forearms closer to me next time!

  • I can’t for the love of god do these Y Back Benders.
    I don’t feel anything and I get funny tingly sensations (obviously shouldn’t have these) on my shoulders.
    What could I be doing wrong?

  • 2:56 Hey Jeff could you please let me know where I can find the the parts to make one of these? Or could you describe exactly how you put together the rope and the weight to make one? Thanks!

  • l like to use heavy resistance on the bike for the quad pump. l’m wondering, can heavy gears on the bike assist in building bigger quads?

  • i got the problem where my forearms are already massive and i want to take attention away from them and focus on my upper arms, which r like twigs

  • My grip squeeze strength is ok (good enough to do heavy deadlifts) but I think my pinch strength might be godly. I’ve done cable finger curls with 290lb+ done 2 finger pull downs with 200lb+ and have squeezed two thick 45’s and pulled them up for reps. I’m not even an arm wrestlers, those were just accessory movements as well �� might make vids soon if I can get a decent camera. Also I’m only 18

  • This has been so wonderful for me, thank you Eric, I am A SENIOR, been doing what you say, and what a results my balance is better, my knees feel great, I walk more and have better breathing and strength. Merci

  • Appreciate this video! Especially with the coronavirus and all the gyms being close now. I only have dumbbells & resistant cables and I need a different variations of exercises! Appreciate the back work out ����

  • 5:22 I think I´ll look great doing this in the gym. Nobody will question it or say I look like a princess. They all know its Jeff Nipard´s advice ;P ha

  • Does Mobotallor Secrets really work? I notice many people keep on talking about Mobotallor Secrets. But Im not sure if it is good enough to grow taller fast naturally.

  • Download My Workout App Exerprise FREE https://bit.ly/2H7eHen
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  • Forearms, calves and neck…. most forgotten trio. Funny how peoples keeps thinking that you can build them by just isometrics holds… for some degree, yeah.

  • This dude has not once pulled his scapula down during any rep. As a veteran personal trainer and fitness expert I advise everyone to enjoy his enthusiasm but please do not mimic his form. It is a waste of time and he’s not engaging the lower trapezius muscles. Step one use rhomboids and lower traps in scapular retraction. Two, pull the elbows down. The second exercise he did not do any scapular retraction either. This is a highly neglected area on most novice fitness people. Seeing as this video is three years old I’m sure somebody has pointed that out to him before and he has probably since corrected it

  • In case you guys wants to get bands. I bought it from my friends store Athletewish.com he also gave discount code for me (“FRIEND5”). Just saying, maybe someone need it, hope this helpful.

  • Start Climbing, start doing practical things, and not just Illustrations in the gym…
    Use your muscles in Real Life, don’t just be a chunky boi for the views on the Beach.

  • Start Climbing, start doing practical things, and not just Illustrations in the gym…
    Use your muscles in Real Life, don’t just be a chunky boi for the views on the Beach.

  • A couple of nice ideas… As a Arm Wrestler forearm, wrist and hands are ultra important… If you indulge me, you may want to research “Zotman Curls” the legendary bodybuilder and trainer Vince Gironda swore by these… Also look up Pronation Arm Wresting and you’ll see some killer forearm workouts

  • Farmer’s walks. Hm. Now the government is getting rid of farmers. I’m sure we’ll need these exercises while sitting in our FEMA prison cells.

  • My forearms look like chicken legs I think it’s just by bone structure isn’t too big so no matter what I do I’ll always have chicken forearms ��

  • What are these massive forearms good for? I know some skinny arm lumberjacks and other hard working labor type job people that can out work any massive forearms

  • Had a job once where there was a ton of strenuous hand gripping movements. Like swinging a sledgehammer, gripping and pulling/holding wire fencing for lengths of time(like grabbing wire fencing and pulling it very tight using fingers, in order to attach it to another section of fence. These were long lengths of fencing that you had to pull hard on to get them tight). I worked there a year in total, but I quickly noticed my forearms and hand muscles beefing up. Like my hands and fingers got beefy as hell. Shortly after stopping that job everything shrank down to normal size.

  • Brilliant workouts Mike, Thank You very much, as a 62 year old man who’s just had a heart procedure your workouts have been a god send, I take a bit longer than the 5 minutes, but liike you say, don’t give in, rest and get back in, Thank you Sir.

  • 1. THE REVERSE GRIP CURL [ 1:15] Brachioradialis EZ bar or a preloaded barbell.

    2. THE WRIST ROLLER [ 2:37] Front & back of forearms A wrist roller.

    3. THE TOWEL BARBELL HOLD/TOWEL PULLUP [ 3:36] Grip strengh Barbell.
    Note: Farmers walks are a good replace incase of no barbell.

    4. THE PLATE PINCH [ 4:54] Digit flexors of the anterior forearms Weighted plates.


    1. HANDGRIPPER [ 5:58] Crushing strength A hand gripper.
    2. DUMBELL WRIST CURLS / WRIST EXTENSIONS [ 6:12] Anterior forearm Dumbell.

  • Does Mobotallor Secrets really help to exceed your natural height? I’ve read numerous good stuff about this increase height system.

  • I need to train my forearm. Thanks for this! I’m a beginner and I have trouble deadlifting just 30 kg for 15 rep due to forearm strength while my hamstring feel like fresh.

  • Its funny how after realizing that weight lifting is better and more fun, I am so bored of doing cardio and its exhausting. I use to LOVE doing hiit

  • Download My Workout App Exerprise FREE https://bit.ly/2sv3EHp
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  • The only thing I’ve noticed that lacks in your videos is you mentioning which weight or resistance to use. Did you use the heavy band in this one or what?

  • I built my own mini gym with a couple wall anchors and exercise bands. The bands are brutal! I like the burn and it’s easier on the joints than weights. I won’t be renewing my gym membership.

  • wrist roll from a bar across the power rack. attach jump stretch band with weight to bar and go. takes your shoulders out of it altogether.

  • This doesn’t even. Look that difficult tbh but the way he’s breathing looks like he’s struggling really hard to get through the workout

  • Men your workout is awesome. I got a question though. When you do intense which exercise you mix with which. I’m trying for the first time resistance band at home since the gyms are closed. Also if I do 2 of them daily should it count more less as my reg 1 hr gym workout?

  • Is Mobotallor Secrets helpful to achieve the height that you desire? We have read numerous good stuff about this increase height method.

  • came across your videos trying to find some new resistance band workouts since my bjj and fitness gym is closed due to Covid. love the endurance workouts. these will keep me sharp and ready to train once live is back to normal.

  • Man, you have short legs (respectively) ( its not a bad thing btw) and you wear those boy socks, makin you look shorter. Just an advice. Enough science on anatomy, maybe its time for some fashion talk..

  • If you are feeling lazy come sub to my channel and watch some gaming after a breather haha just kidding! Fantastic video doing this at work since the gyms are closed!

  • Definitely subbed! Thank you for sharing these exercises! My resistance bands came in and thanks to you, I’m able to do some wicked “Quarantine Workouts!

  • Thanks for posting these workouts. With the whole COVID19 social distancing going on, I can’t go to the gym and am trying to fill the gap and these have really helped. Thank you!

  • Not a chance in the world can you add muscle size to forearms if you are not gifted in that area, its purely genetic, strength yes but they will not grow. you will b there for ten years straight and get nowhere

  • What is the best way to increase my height fast naturally? I read lots of superb reviews on the net about how Mobotallor Secrets can assist you achieve the height that you desire. Has anybody tried using this increase height system?

  • Can you drop a link to the resistance bands you use? I have a bunch, but I like the handles on the ones you use in your videos. Thank you

  • the best way to do the wrist roller is hanging a jump stretch band on the sleeve of a racked olympic bar. Hang a weight at the bottom of the band and roll it up. no fatigue on the delts and its far more effective due to the thick handle. https://www.t-nation.com/training/tip-build-gigantic-forearms-with-this-move

  • I didn’t mind basic training. It taught me that something that seems impossible at start can be achieved. Beginners start with 25 reps keep on pushing!

  • Seriously one of my favorite channels now. Love seeing all these resistance band workouts. I personally enjoy rotating weight training/resistance band and calisthenic workouts. Keeps my body always guessing and definition/vascularity goes through the roof.

  • I absolutely hate the bike and elliptical. They feel so awkward and uncomfortable, and being only 5’3″ I never feel like it’s adjusted for my height. I either do HIIT on the stepmill, or I just do 1 minute of jumping rope between every weight set. BOOM!!!!