How to know what muscles to work out

How to know what muscles to work out

It’s wide known that most of people work out in order to look good instead of being healthy. That’s far from being the right focus; everyone have their purposes and if that includes working out, nothing will be bad. But the main trouble of the good looking purpose is that people build their workout routines with exercises that only focus on show-off muscles, such as chest, abs and biceps. In this article you will learn to know what mucles to work out.

Maybe at some point of your workout routine you will feel stuck in the same weight, number of reps or sets without being able to improve. This is a major sign that you’re not working some muscles that are vital to strengthen the show-off groups. You might get to know how to spot those neglected muscles by feeling that tiredness in the big and important ones. Coming up, you’ll see the most neglected muscles when it comes to work out, so follow the read and find out how to spot the muscles that need more training.


Erector Spinae

You will know that this muscle group is weak if you start to experience some troubles with your posture. This weakness might lead to some back pain and possible injuries. The best way to strengthen it is by lying face down on a bench, putting your hands behind your ears and elbows aside, then, slowly raise the torso to form a straight line with your whole body. 3 sets of 10 reps will be enough.



The main functionality of this group is to give you stability while being in an upright position. You will know this group is not strong enough if you’ve been some time doing crunches without developing the desirable six-pack. How to change it? With bicycle crunches: as you crunch and exhale rotate your torso and touch your right knee with the left elbow, then change the side of rotation and so on. Doing around 10 reps 3 times a week will do fine.


Forearm Extensors

Feeling stuck with the progress of your biceps? That could be because of a poor forearm extensors train. This muscular group is in charge of gripping the barbells and dumbbells, so stronger extensors will give you the power to train larger groups more effectively. Strengthen them by squeezing and releasing a tennis ball on 3 sets of 10 reps three times a week.



It’s better to work this muscular group before experiencing some physical signs of weakness. Most of time, a weak hamstring can change the pull of the leg and damage your knees. The best way to develop strong hamstrings is to use hamstring curl or standing curl machines. Include those exercises in your leg routine.

There are many other muscular groups you have to keep well trained such as rotator cuffs, gluteus medius and minimus and tibialis anterior to guarantee you an excellent performance while working on some larger groups. Try to avoid getting physical signs of weakness by making your routine as holistic as possible.

How to measure your body fat percentage

How to measure your body fat percentage

If you’ve ever been to a gym, the topic that most of people talk about, after how much they lift, is body fat percentage. But what is it and why do people keep mentioning it? Well, the answer is simple; body fat percentage is one of the best indicators of progress when you’re exercising. In fact, most of people start a routine or a diet because they want to lose fat mass, not weight in general.

Measuring body fat percentage is not as easy as going up on a scale and read a number, but don’t worry, keep an eye on this reading and learn how to do it.

First of all, don’t expect something awesome. Depending on the method and the kind of caliper you use to measure, you’ll get a different result each time, so the best advice is to stick to the same method and use your first measurement as a reference point. The progress is seen in the change of this number, not in the amount per se.


The Formula

The most used and consistent method is the Jackson and Pollock Three Site Formula because is one of the easiest to perform and reproduce in the future. So get a nice fat measurement calipers and follow the instructions:

  1.   Pinch and pull a skinfold, this is because you need to “separate” fat tissue from the surroundings.
  2.   Put the caliper around 1cm to the side of your fingers.
  3.   Press the thumb pad of the caliper in order to make the two arrows line up
  4.   Be aware that the hashes on the caliper are spaces of two, once you know that, write the measurement down but don’t jump to conclusions just yet.
  5.   Repeat this procedure with the other two sites and calculate the average of the three measurements to have your final body percentage.

The three sites you’re going to test have been selected to be consistent in every person, that meaning that your composition won’t cause a great influence on the measurement. The sites where the test is run for men are not the same for women.

For men:

  • Thigh: the spot is located in the front, in the exact middle of hip and knee. Use a vertical fold.
  • Chest: you’ll go through an imaginary vertical line on the right nipple and reach the mid between the nipple and the crease of the armpit. Proceed to pinch diagonally.
  • Abdominal: the spot is located about 2.5 cm to the right of your navel. Pinch vertically.

           For women:

  • Suprailiac: It’s located right above the ridge of the hip bone below your armpit. Pinch diagonally
  • Thigh: This is the only coincidence with men, locate the mid between the knee and the hip and pinch vertically.
  • Triceps: Find the mid between the knob of your shoulder and your elbow and pinch vertically.

Depending on your gender, body fat percentage determines your condition, so be consistent with your procedures and keep a record.