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... r a count of one and then repeat.</p>]]></content:encoded>
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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS Gym Banter</title> <link>https://www.gymbanter.com/</link> <description>Gym Banter</description> <lastBuildDate>Sun, 02 Nov 2025 08:37:36 +0100</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Big arms Workout routine</title> <description>Big arms, who doesn't want them? All those pics of Arnold flexing those 22 inch guns, seeing Hulk Hogan hit that triceps shot in the interview before he went on his rant about who he was about to run wild on, and countless other ...</description> <content:encoded><![CDATA[<img src="/img/get_bigger_arms_with_the_physique.jpg" alt="Physique Pro Big Arms Workout" align="left" /><p>Big arms, who doesn't want them? All those pics of Arnold flexing those 22 inch guns, seeing Hulk Hogan hit that triceps shot in the interview before he went on his rant about who he was about to run wild on, and countless other images hit the mind when you think about the biceps, triceps, and forearms. If you are looking for all the nicknames and analogies for arms, then look somewhere else. This article is about how to train them to make them big, strong, and something that will be shown off whether you are wearing a tank top or a suit. A Word Of Nutrition Now before anything else about training is mentioned, I want to emphasize the importance of nutrition. It is more important than the training is. If you don't give the muscles the tools necessary for recovery and supercompensation, then they won't get bigger or stronger. I recommend no less than 1 gram of protein per pound of bodyweight. For example, if you weigh 200 pounds, then you would eat 200 grams of protein daily divided evenly over six to eight meals. I also recommend 1.5-2 grams of carbs per pound of bodyweight daily. Again, if you weigh 200 pounds, then take 200 and multiply 1.5 and you get 300 grams of carbs daily. Also, don't neglect those essential fats you need. EFA's and fish oils are among a slew of choices for good fats. One gallon of water a day is an absolute must. You must drink the water to get results. Supplementation There are good supplements out there, but no one supplement is the solution for big guns. I don't care who the guy is flexing the arm or what company is making the ad. Don't buy into it. Nutrition and training is the key. However, supplements are good for helping you meet your goals. They "supplement" your training and nutrition. I recommend a good multivitamin first and foremost. Good protein powder is second, and if it is affordable, N.O. products and creatine certainly will benefit you in the long run. The brand is up to you. Follow the directions on the labels to the T. Do not exceed the recommended dosages! This won't help, and if anything, it will hurt your gains long term. Don't do it. Finally, we get to the training. Your body is a machine and you must maintain everything equally in order for it to run efficiently. You must hit the chest, delts, back, abs, and yes, legs. Do not be one of those guys that have a neurosis for leg training. Hit them as hard as you would any other body part. If all that is understood, then we will get into the actual workout. The Workout Program You might gain a quarter of an inch on your arms in a month, then again, you might gain over an inch. The results depend on the person. But I will tell you that anyone that has done this program has gained at least a quarter of an inch in four weeks. It is a lot of volume, but that is why you only do it for four weeks. Any longer than that and it is overtraining. You only do this once a week as well. As tempting as it may be, do not do this more than once a week for four weeks. Barbell Curl You can either use the straight bar or the EZ Curl Bar like I do. Either way, keep the elbows in, come up with a count of one and lower to a count of three. Let it stretch for a count of one and repeat. You will do four sets. The first one for 10 reps, the second set for 8 reps, the third for 6 reps, and then a drop set where you go to failure, lower the weight on the bar, go to failure again, and then lower the weight on the bar and go to failure one more time. Close-grip Bench Press You are letting your biceps rest and moving on to triceps. Take a shoulder-width grip of the bar or if you need to, a little closer. Lower the weight down to a count of three and push back up to a count of one. Squeeze at the top for a count of one and then repeat.</p>]]></content:encoded> <category><![CDATA[Arm Workout]]></category> <link>https://www.gymbanter.com/ArmWorkout/big-arms-workout-routine</link> <guid isPermaLink="true">https://www.gymbanter.com/ArmWorkout/big-arms-workout-routine</guid> <pubDate>Sun, 02 Nov 2025 06:37:00 +0000</pubDate> </item> <item> <title>Home fitness Workouts</title> <description>Home Workout Videos, Fitness DVDs, Cardio Workouts and Weight Loss Workout Programs Home fitness workouts start with fitness workout videos, but that isn't enough. Fitness workout routines require a complexity of muscle ...</description> <content:encoded><![CDATA[<img src="/img/sample_5_home_fitness_workouts_through.jpg" alt="Get 5 free home fitness" align="left" /><p>Home Workout Videos, Fitness DVDs, Cardio Workouts and Weight Loss Workout Programs Home fitness workouts start with fitness workout videos, but that isn't enough. Fitness workout routines require a complexity of muscle challenges to derive the best results. Cardio workouts alone won't deliver the weight loss results you want, so add a few simple exercises to increase the difficulty and variety of your whole body workouts. Beware of fitness DVDs that come paired with outlandish machines, because it's the tried-and-true exercise aids that deliver the best results. Stick with home fitness workouts with a partner who shares your goals for whole body workouts. Limitations of space for home fitness workouts don't mean limitations of results. Advanced fitness workout routines get results through the careful application of simple tools to challenge your muscles. Take cardio workouts and add resistance bands or a Swiss ball, and you have more of a whole body workout that is burning fat. Fitness DVDs such as Tony Horton's P90X® are particularly helpful because they use a small number of aids, and these home workout videos let you know what you need before you start. Home fitness workouts also have a tendency to trail off because of a lack of motivation and accountability. Enlist a partner for fitness workout routines, and you are more likely to stick with the exercise and stay motivated to improve. A joint weight loss workout program allows you to compete for pounds lost, while supporting each other through the times when it's tempting to give up. So while doing your fitness DVDs, add a partner for enjoyable exercising with companionship and friendship. Home fitness workouts take many forms, but these exercises still operate on fundamental principles to target the same muscle groups. Whole body workouts stem from just a few basic moves that are nearly infinite in their variations. Take fitness workout routines and add in the instability of a Swiss ball or the muscle challenge of resistance bands, and you are increasing your fat burning while improving your functional fitness. Stock up on home workout videos, and then grab your partner, your mat, and your resistance bands for a great workout.</p>]]></content:encoded> <category><![CDATA[Home Workout]]></category> <link>https://www.gymbanter.com/HomeWorkout/home-fitness-workouts</link> <guid isPermaLink="true">https://www.gymbanter.com/HomeWorkout/home-fitness-workouts</guid> <pubDate>Mon, 27 Oct 2025 06:32:00 +0000</pubDate> </item> <item> <title>Workouts for Beginners to Lose Weight</title> <description>{* loginWidget *} With a traditional account... {* #signInForm *} {* signInEmailAddress *} {* currentPassword *} {* /signInForm *} Welcome back, {* welcomeName *}! {* loginWidget *} Welcome back! {* #signInForm *} {* ...</description> <content:encoded><![CDATA[<img src="/img/treadmill_workouts_how_to_lose_weight.jpg" alt="TREADMILL WORKOUTS, HOW TO" align="left" /><p>{* loginWidget *} With a traditional account... {* #signInForm *} {* signInEmailAddress *} {* currentPassword *} {* /signInForm *} Welcome back, {* welcomeName *}! {* loginWidget *} Welcome back! {* #signInForm *} {* signInEmailAddress *} {* currentPassword *} {* /signInForm *} Your account has been deactivated. Please confirm the information below before signing in. {* #socialRegistrationForm *} {* emailAddress *} {* displayName *} Women's Health Newsletters By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. {* /socialRegistrationForm *} Please confirm the information below before signing in. Already have an account? {* #registrationForm *} {* emailAddress *} {* displayName *} {* newPassword *} {* newPasswordConfirm *} By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. {* /registrationForm *} We have sent a confirmation email to {* emailAddressData *}. Please check your email and click on the link to activate your account. We'll send you a link to create a new password. {* #forgotPasswordForm *} {* signInEmailAddress *} {* /forgotPasswordForm *} We've sent an email with instructions to create a new password. Your existing password has not been changed. {* mergeAccounts {"custom": true} *} {| foundExistingAccountText |} {| current_emailAddress |} . {| rendered_existing_provider_photo |} {| existing_displayName |} {| existing_provider_emailAddress |} Created {| existing_createdDate |} at {| existing_siteName |} {* #signInForm *} {* signInEmailAddress *} {* currentPassword *} {* /signInForm *} Please provide the information below before signing in. {* #requiredFieldsForm *} {* displayName *} {* /requiredFieldsForm *}</p>]]></content:encoded> <category><![CDATA[Workouts For Beginners]]></category> <link>https://www.gymbanter.com/WorkoutsForBeginners/workouts-for-beginners-to-lose-weight</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutsForBeginners/workouts-for-beginners-to-lose-weight</guid> <pubDate>Tue, 21 Oct 2025 05:32:00 +0000</pubDate> </item> <item> <title>Brazilian Butt Lift workout before and after</title> <description>April P. lost 12.5 pounds and 25.8 inches!* "I know for a fact that the ankle weights and bands helped shape my butt—I could feel the difference with every rep." Anne B. LOST 22 POUNDS and 23.3 INCHES!* "I looked at my butt and ...</description> <content:encoded><![CDATA[<img src="/img/brazilian_butt_lift_workout_reviewsbrazil_butt.jpg" alt="Brazilian Butt Lift Workout" align="left" /><p>April P. lost 12.5 pounds and 25.8 inches!* "I know for a fact that the ankle weights and bands helped shape my butt—I could feel the difference with every rep." Anne B. LOST 22 POUNDS and 23.3 INCHES!* "I looked at my butt and I have to admit, I was impressed!" Matthilde D. LOST 20 POUNDS and 29.5 INCHES!* "My butt feels like it’s where it needs to be." Michelle S. LOST 6.5 POUNDS and 14.5 INCHES!* "After 60 days, my butt when up, became more round, and a lot tighter!" Hillary S. LOST 31.5 POUNDs and 39.5 INCHES!* "It doesn’t even look like the same person! I can’t believe my results." Allison D. LOST 16 POUNDS and 27.9 INCHES!* "Leandro is a total genius! Brazil Butt Lift completely lifted, tightened, and shaped my butt." Miranda J. LOST 17 POUNDS and 29.5 INCHES!* "I lost 6 lbs. in 6 days! Now I have curves again, in the right places." Heather C. LOST 24.5 POUNDS and 28.8 INCHES!* "I never dreamed I could look like this! My butt is firm, high, toned, and round. I feel better than ever."</p>]]></content:encoded> <category><![CDATA[After Workout]]></category> <link>https://www.gymbanter.com/AfterWorkout/brazilian-butt-lift-workout-before-and-after</link> <guid isPermaLink="true">https://www.gymbanter.com/AfterWorkout/brazilian-butt-lift-workout-before-and-after</guid> <pubDate>Wed, 15 Oct 2025 05:31:00 +0000</pubDate> </item> <item> <title>Best Pre workout Drinks</title> <description>Labdoor tested 45 best-selling pre-workout supplements in the United States for active and inactive ingredient content and heavy metal (arsenic, cadmium, lead, mercury) contamination. Tested products often cited “proprietary ...</description> <content:encoded><![CDATA[<img src="/img/best_drinks_to_sip_before_a.jpg" alt="What are the best pre workout" align="left" /><p>Labdoor tested 45 best-selling pre-workout supplements in the United States for active and inactive ingredient content and heavy metal (arsenic, cadmium, lead, mercury) contamination. Tested products often cited “proprietary blends” without specified quantities of active ingredients. Key active ingredients tested in this batch include creatine, beta-alanine, tyrosine (as L-tyrosine and N-acetyl-L-tyrosine (NALT)), arginine (as L-arginine HCl and arginine alpha-ketoglutarate (AAKG)), caffeine, and taurine. For products with specified quantities, actual active ingredient content ranged from being 81.2% less to 89.0% more than its respective label claim. Only 2 of 45 products tested had formulations in which all of their claimed active ingredients were measured to meet levels established in research to be effective. 41 products measured caffeine, but only 17 specified actual quantities. Of the 24 products that did not specify caffeine content, 5 exceeded 300 mg per serving, more than 3 times the caffeine content in an average cup of coffee. 1 product, Legion Pulse Pre-Workout, exceeded 400 mg per serving, the FDA-cited upper threshold for safe caffeine intake in one day for healthy adults. Pre-workout supplements were generally heavy on potentially harmful ingredients. 39 of 45 products recorded some combination of flagged ingredients including artificial sweeteners, coloring agents (FD&C Blue 1, Blue 2, Red 40, Yellow 5, Yellow 6), and benzoate preservatives with cancer-causing potential. 1 product, Train CriticalFX (beverage), was found to contain BMPEA (beta-methylphenethylamine), an amphetamine analog classified as a doping agent. Collective data for this batch analysis relied on analytical chemistry methods including HPLC (High Performance Liquid Chromatography) to quantify amounts of individual amino acids and caffeine, and ICP-MS (Inductively Coupled Plasma-Mass Spectrometry) to determine heavy metal (arsenic, cadmium, lead, mercury) load. Products from manufacturers previously cited by the FDA for using illicit stimulants were also screened by HPLC for illicit stimulants.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/best-pre-workout-drinks</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/best-pre-workout-drinks</guid> <pubDate>Thu, 09 Oct 2025 05:29:00 +0000</pubDate> </item> <item> <title>Workouts for gym</title> <description>Workout courtesy of Eddy Campbell - Gold’s Gym Regional Fitness Director in Dallas, TX, Oklahoma and New Orleans, LA 1. Incline Bench Press Directions: Follow a reverse pyramid on this exercise. Start heavy with a very high ...</description> <content:encoded><![CDATA[<img src="/img/10_best_fitness_apps_for_android.jpg" alt="Logging workouts for gym" align="left" /><p>Workout courtesy of Eddy Campbell - Gold’s Gym Regional Fitness Director in Dallas, TX, Oklahoma and New Orleans, LA 1. Incline Bench Press Directions: Follow a reverse pyramid on this exercise. Start heavy with a very high intensity. Then, after each set, decrease the weight and rest time, and increase the reps. Set 1: 4 reps with 120-second rest Set 2: 7 reps with 90-second rest Set 3: 10 reps with 60-second rest Set 4: 13 reps 2. Straight Bar Push Downs Directions: Follow a traditional pyramid scheme—but model the final set as a drop set. Set 1: 12 reps with 35-second rest Set 2: 10 reps with 35-second rest Set 3: 8 reps followed by a 20-pound drop in weight for 8 more reps, followed by another 20-pound drop and 8 more reps 3. Tri Set: Arnold Press/Lateral Raise/French Press Directions: Complete 3 sets of each exercise, increasing the weight after each set, using this rep range below. Set 1: 12 reps with 45-second rest Set 2: 10 reps with 45-second rest Set 3: 8 reps 4. Tri Set: Chest Fly/Dumbbell Bench Press/Rope Push Downs Directions : Rest after all three exercises are complete for 20 seconds (or just long enough to change the weight that you will use), then repeat the three exercises with set number two. Rest another 20 seconds then finish the final drop set. Chest Fly Directions: Perform 10 reps on all 3 sets—but model the final set as a drop set. Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps followed by a 10-pound drop in weight for 10 additional reps Dumbbell Bench Press Directions: Maximum effort will be placed on the dumbbell bench press; again, model the final set as a drop set. Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps followed by a 20-pound drop in weight for 8 additional reps, and (if possible) drop weight another 20 pounds and rep until failure Rope Push Downs Directions: Perform 10 reps on all 3 sets—but model the final set as a drop set Set 1: 10 reps</p>]]></content:encoded> <category><![CDATA[Gym Workout Plan]]></category> <link>https://www.gymbanter.com/GymWorkoutPlan/workouts-for-gym</link> <guid isPermaLink="true">https://www.gymbanter.com/GymWorkoutPlan/workouts-for-gym</guid> <pubDate>Fri, 03 Oct 2025 05:27:00 +0000</pubDate> </item> <item> <title>Biceps and triceps Workout for mass</title> <description>Since my first biceps exercise is a cable movement, I also like to make my first triceps exercise a cable movement. I like to use a close grip V-bar and keep my elbows in tight. These hit all three heads of the triceps nicely ...</description> <content:encoded><![CDATA[<img src="/img/arm_training_biceps_and_triceps_workout.jpg" alt="Workout Finisher: Biceps and" align="left" /><p>Since my first biceps exercise is a cable movement, I also like to make my first triceps exercise a cable movement. I like to use a close grip V-bar and keep my elbows in tight. These hit all three heads of the triceps nicely, especially the otter head. Sets preformed - 5 Reps preformed - 15, 12, 10, 10, 8 I feel that these are a very good mass builder for the biceps, which is why I put them second in my workout. I feel that you can go very heavy on these while still staying strict because of the back support. These can be preformed with both arms at the same time, or you can alternate them, which is what I prefer because you can work each arm independently. Sets preformed - 4 Reps preformed - 10, 8, 7, 6 (each arm) after the last set I get up and perform a drop set. This exercise is seldom used, but the angle with the decline is much more effective than a standard flat bench. This exercise is a great compound mass builder for the triceps allowing you to effectively hit all three heads. When performing this exercise you should bring the bar down to the lower portion of your pectorals, and keep your elbows in tight. Reps preformed - 15, 10, 8, 6 After doing the incline dumbbell curls I move onto more of an isolation exercise. Personally I am more of a dumbbell fan for biceps due to the fact that they allow a greater degree of isolation than a barbell, I also feel barbell movements are stressful on your wrists. These should be preformed on the angled side of the bench, with a slow and controlled motion and emphasis on the peak contraction. Reps preformed - 15, 12, 10, 8 This exercise is another great mass builder for the triceps. When performing these you should bring the bar not to your nose, but to your forehead. Also, instead of just bringing the bar straight up, you should concentrate on keeping it at an angle so you can apply more constant tension to the triceps. The biceps are a small muscle, which do not require many exercises to stimulate them properly. Hammer curls are a neglected exercise, but are very effective for adding width and size to the biceps and forearms. When performing alternate hammer curls, the dumbbell should be raised to 90 degrees, while slightly brining it across your chest. By performing the exercise in this manner you will be able to stimulate the desired muscle groups more effectively. Reps preformed - 10, 8, 8, 6 The bench dip is a classic old school exercise that is never seen preformed anymore. This exercise is an excellent mass builder when weight is added to your lap to keep your reps in the lower range. By performing this exercise you will be able to effectively stimulate all three heads of the triceps. It also works as a great finishing exercise by putting enough plates on to keep your reps in the 8-10 range, then have your partner keep taking off plates until you are only using your bodyweight. So you could start with 3, then drop to 1, then to your bodyweight to get a final pump in your triceps. Reps preformed - 15, 12, 10, 8 (drop sets are employed on the last two sets when weight is added) Forearm Workout Forearms are a body part that gets neglected very often by many people in the gym. When most people are finished with biceps and triceps they leave, and do not perform any direct forearm work, claming they get stimulated enough with arm training and back training. I do not feel that this theory holds true, and it is a similar excuse as to why people don't train calves. If you wear wraps on back day (which you should) I feel forearm stimulation is minimal, which is why I feel that a few sets of direct forearm training at the end of arm day can't hurt. Since hammer curls are preformed I feel that the brachial is gets enough direct stimulation, but the flexor and extensor muscles do not. That is why I perform an exercise that stimulates those muscles. These should be preformed one at a time with your forearm firmly supported on the end of the bench. Sets preformed - 3 Reps preformed - 15, 12, 10 This exercise is not the greatest due to the limited range of motion, but acts as a great finishing exercise for the forearms. When performing this exercise you should concentrate on the peak contraction of the forearms. Perform as many reps with a given weight until you can't hold the bar any longer. Sets preformed - 2 Reps preformed - 12-15 Conclusion This workout described above is a moderately high volume workout consisting of 17 total sets for biceps and triceps. When training arms you should focus not so much on the weights you are moving, but the feel of the muscle through the exercise. Body parts such as chest, back, and legs should be trained with more ferocity and explosiveness, concentrating on using heavier poundage every workout. By no means am I saying to go into the gym and curl 25lbs dumbbells, but you should not be throwing around weights using ridiculous form. All of your reps should be controlled with a peak contraction and a slow negative. Through trial and error I have come to the conclusion that arms can be stimulated more effectively when trained with a higher volume protocol.</p>]]></content:encoded> <category><![CDATA[Workout For Mass]]></category> <link>https://www.gymbanter.com/WorkoutForMass/biceps-and-triceps-workout-for-mass</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutForMass/biceps-and-triceps-workout-for-mass</guid> <pubDate>Sat, 27 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>Good weight Lifting Routines</title> <description>Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio." A Few Rules Of Lifting Etiquette Be sure to rerack all the weight and replace all the ...</description> <content:encoded><![CDATA[<img src="/img/weight_lifting_workout_routines_for_the.jpg" alt="Weight Lifting Workout" align="left" /><p>"Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio." A Few Rules Of Lifting Etiquette Be sure to rerack all the weight and replace all the dumbbells or barbells that are used. Don't rest for extended periods of time on a machine that someone is waiting for; if possible, work in with them between sets. Most people are more than willing to share when asked nicely. Finally, please leave your cell phone in your locker or car; nothing is more distracting than listening to another person's conversation unwillingly. Common Mistakes To Avoid Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted. Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it's likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time. Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted in a long time, or ever, be careful what you ask of your joints. Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness. Guidelines For This Workout This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.</p>]]></content:encoded> <category><![CDATA[Workout Routine For Weight Loss]]></category> <link>https://www.gymbanter.com/WorkoutRoutineForWeightLoss/good-weight-lifting-routines</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutRoutineForWeightLoss/good-weight-lifting-routines</guid> <pubDate>Sun, 21 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>Home triceps workout</title> <description>The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and ...</description> <content:encoded><![CDATA[<img src="/img/giant_triceps_workout_fitness_for_life.jpg" alt="Image" align="left" /><p>The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and medial heads appear on the outer portion of the arm. These are the parts of the muscle that are most visible when you’re wearing a T-shirt and the two you’ll want to focus on for next summer with this workout. HOW IT WORKS Our program targets the lateral and medial heads with exercises you’re probably unfamiliar with. This is all the better to encourage growth. The Tate press can also improve your lockout on bench presses, while the underhand kickback provides some extra grip and forearm training. DIRECTIONS Perform the exercise pairs (marked “A” and “B”) as supersets. So you’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 3 is done with conventional straight sets.</p>]]></content:encoded> <category><![CDATA[Home Workout]]></category> <link>https://www.gymbanter.com/HomeWorkout/home-triceps-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/HomeWorkout/home-triceps-workout</guid> <pubDate>Mon, 15 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>30 minutes Interval Workout</title> <description>It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart ...</description> <content:encoded><![CDATA[<img src="/img/30_minute_treadmill_workout_popsugar_fitness.jpg" alt="It didn't take much convincing" align="left" /><p>It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart rate—and that's a trick anyone can use. Try this target heart rate (THR) workout, and watch the fat fall off. The Plan "Michelle taught me that heart-rate monitors on gym equipment are set for standard weights and ages, so you need your own, " says Graham. Activity: Warm-Up Minutes: Four THR: 50 Percent Activity: Sprint Minutes: One THR: 60 Percent Activity: Recover Minutes: One THR: 50 Percent Activity: Cooldown Minutes: Two THR: 50 Percent TOTAL : 30 Minutes *Choose any heart-pumping activity you enjoy. Do the sprint-recover sequence six times, increasing your heart rate by five percent each sprint. (Last one should be at 85 percent.) Repeat the 12 minutes, starting again at 60 percent and working up to 85 percent. Tree Sit Works: legs Stand with back flat against a wall (or tree) and lower until knees are bent at a right angle. Extend arms straight overhead and left leg forward so it's parallel to ground. Hold for 15 seconds; switch legs. Do three sets. Roll-Up Works: abs Sit with legs extended, feet flexed, back straight; wrap band around soles of feet, holding each end next to knees. Keeping arms and legs straight, slowly lower torso, one vertebra at a time, to ground. When top of shoulder blades touch ground, slowly roll up. Do three sets of 12 reps. Butterfly Works: arms, back Stand with feet slightly wider than shoulder-width apart; hold band behind lower back with both hands, elbows bent and by ribs. Keeping palms facing forward and hands at waist height, extend arms. Return to start. Do three sets of 12 reps.</p>]]></content:encoded> <category><![CDATA[Minute Workout]]></category> <link>https://www.gymbanter.com/MinuteWorkout/?m=201409</link> <guid isPermaLink="true">https://www.gymbanter.com/MinuteWorkout/?m=201409</guid> <pubDate>Sat, 02 Aug 2025 17:25:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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