Monica Morris
ACE Certified Personal Trainer
wikiHow's Editorial Process wikiHow partners with over 1000+ experts from a wide range of fields to ensure our content is accurate and based on well-established research and testimony. Content Managers conduct interviews and work closely with each expert to review information, answer reader questions, and add credible advice. Learn more about our editorial process and why millions of readers trust wikiHow.
Forum Comments (13)
In addition, it’s proper etiquette to always wipe down any equipment you have used. It’s appropriate to use one machine at a time until you have completed using it. Using more than one machine at the same time is frowned upon, unless there are a few other gym goers present. Correcting other people‘s form is also frowned upon.
Arbonne (pea protein) - vanilla
Global Formulas (whey protein)
*You can add more ingredients, but definitely add water, ice, and banana for texture.
For protein bars, I like:
Barbell protein bars – chocolate caramel
Power Crunch – chocolate wafer
Quest – blueberry muffin
Built – churro
Always remember that you want to look for a third-party tested protein and watch out for too many unwanted added ingredients. Also, pure protein sources found in fresh foods are preferred over protein supplements . The body digests them better, and often, these protein bars are packed with sugars, but they are better than a low protein intake.
Over the course of the next 1-2 months , work between 75-85% of that number for your regular chest workouts. Slowly edging closer and closer to 85% of your 1 rep max number.
During these months, also continue to develop core, triceps, shoulders, back, and bicep muscles , since all are synergists or antagonists of the chest muscles.
When you have increased your baseline numbers for regular workouts, retest your one rep max . Don’t expect a huge increase. Your one rep max may increase by only 5–10 pounds every 2 to 3 months .
As always, with any squat, be sure that your hips are driving backwards , and you should still see the tips of your toes as you descend down and return back up.
Another queue is to push through your heels as you return up so the glutes get the majority of the building/engagement, being sure not to lock out your knees at the top, keeping tension on the glutes .
The exercises that increase heart rate most effectively require jump training otherwise known as plyometrics (I.e. jump squats, jump lunges, burpees, skaters, butt kicks). If jumping isn’t your thing, boxing also increases the heart rate close to what it would be while doing plyometrics training.
Co-authored Articles (87)
How to Reset Your Massage Gun
Massage guns are a great way to loosen up your muscles after you’ve worked out or been stuck in an office chair all day. But when a tool meant to calm and relax you stops working unexpectedly, it can make you feel—we...
How to Lift Someone Using the Bridal or Fireman Carry
Picking up your girlfriend like the princess she is Whether you’re carrying her across the threshold or just flexing your physical prowess, lifting your girlfriend can be a fun, flirtatious activity. But it’s importa...
How to Eat 120 Grams of Protein Daily: Tips & Meal Prep Ideas
Easy whole food options to help you achieve your dietary goalsIf you want to eat more protein to reach a certain body composition or build and maintain more muscle, you're in the right place. In order to eat 120 g of pro...
Here’s How Many Pull Ups You Should Be Able to Do (And How to Do More)
Master pull ups whether you’re a total beginner or shredded athletePull ups are a classic bodyweight exercise that challenge your upper body strength, and they’re as rewarding as they are challenging. While novices m...
How to Get a Nice Body
Want to build a body with the look of your dreams, but not sure where to start? Everyone has their own vision of what a nice body looks like, and that’s okay. But no matter what you want to look like, keeping your body...
Eating 200 Grams of Protein per Day: Meal Planning and More
Getting enough protein can transform your physique—and your lifeLooking to get swole? Trying to hold onto muscle while you train for a marathon? Whatever your fitness goals are, you’ll need to get enough protein in y...
How to Get 140 Grams of Protein per Day: Best Foods, Meal Plans & Diet Tips
Pro dietitians & trainers weigh in on how to up your protein effectively Whether you’re trying to lose weight, increase muscle mass, or simply get healthier, eating more protein is a great way to improve your health. P...
How to
Wear a Jockstrap
A jockstrap consists of a waistband, usually elastic, as well as a support pouch for the genitals. They were developed almost 150 years ago for bicyclists. Nowadays, they are used for support and comfort during a variety...
How to
Measure Biceps
You may want to measure your biceps for one of two reasons: either you’re measuring the size of your muscles for body building, or being fitted for a dress shirt. If you’re measuring to see the circumference of your ...
How to
Use Starting Blocks
This is the absolute best way to set up and properly use athletics starting blocks.
How to
Flex Abs
Flexing your abs can be both a part of your workout routine and a means to look great for photographs. To flex your abs during exercise, work on engaging your core throughout sets to give your abs an extra workout. To fl...
14 Ways to Stop Twitching Muscles: Treatments, Prevention & Causes
Sudden, unexpected muscle twitches can be jarring or annoying—is there any way to stop them once they strike? The vast majority of twitches are harmless and painless, but there’s lots you can do to make them pass fas...
The Meaning & Origins of “Thunder Thighs”
Understanding this slang idiom & if it’s polite “Thunder thighs” is an English slang idiom that means someone has large or muscular thighs. This phrase is generally considered offensive and rude, though some people...
How to Build Bigger Biceps at Home (According to the Experts)
Using dumbbells and bodyweight exercises to grow your biceps Sun’s out, guns out, as they say, and you want to make sure those guns are the biggest they can be. Yes, we’re talking about your biceps. But there’s mor...
How to
Triple Jump
Performing a successful triple jump requires practice and guidance. The first step is learning proper technique. Once you know how to correctly complete all three steps of the triple jump (hop, step, and jump), you'll mo...
How to
Do a Backbend
The backbend is a fun and graceful move that stretches your back, opens up your chest and looks great--when you can pull it off! The trick is to work your way up, starting with simple stretches and then practicing your ...
How to Attach and Use an Ab Stimulator
Get ripped with our helpful tipsIf you wish you had the "rock hard abs" you see in action movies and on fitness websites, the ab stimulator might seem like a quick and easy shortcut. The good news is, these devices ''can...
How to Walk Correctly & Fix Your Form
Train yourself to walk the right way for a multitude of health benefitsAre you ready to get in shape without spending tons of time and energy on a complicated workout routine? Walking is one of the best low-impact exerci...
33 Workout Equipment Names with Full Descriptions & Instructions
All the exercise equipment names + the muscles they targetThere are so many exercise machines at the gym, and they’re all useful to incorporate into your workout routine. If you’re wondering what the machines are cal...
How to
Do Pull Ups for Beginners
Pull ups can be an excellent way to build upper body strength and work your core. However, it takes time to build up to pull ups. If you want to learn pull ups, start with basic beginner's moves. Eventually, transition i...
