Back Workout

If there is a difficult muscle group for home workouts, then it’d probably be the back. You’ve got relatively few exercises you can do to target your back muscles. Some of the exercises are the same as in other muscle groups (e.g. deadlifts in legs workouts), so you usually don’t do them twice in a week.

Usually I do 2 exercises for the back: one for the lats and one for the middle back. The lower back gets its training on the leg workout days (deadlifts).

Pullups

This exercise trains your lats. Usually to do this exercise at home you need an adjustable pullup-bar. I’ve got an old one I bought years ago:

However, you’ll also need a space where to put this bar. After a few thousands of pullups a part of my wall literally came off.

So, since it seems that the walls in my apartment are too weak for the spirit of a bodytweaker, I had to look for alternatives. And I fianlly found one: Now I’m using the closet above my bedroom door to do the pullups. It’s a little bit tricky and hurts your fingers a lot the first few times, as you can’t really grab the edge. After some time it gets easier though. Look at the bright side of it! You also train your hands and fingers (see this article, too)!

Usually I do 4 sets of 20, 15, 10 and 10 repetitions. For starters 5+ sets of 4-5 reps may be a good idea.

Dumbbell Rows

This exercise is for your middle back. 50-70+ lbs is my standard weight here. Usually you do 3-4 sets of 20-25 repetitions each for each side. Be aware that you also hit biceps and lats here. One word of advice (although it doesn’t look like it on the photos due to my complete lack of photography skills ;) ), it’s important to keep your left arm and your back locked, fixed in the same position. Concentrate on doing this correctly moving your right arm only. Focus on your middle-back muscles.

There are a few other exercises with dumbbells you can use to train your back. I’ll post them at a later date. Notice that this workout is relatively short. It shouldn’t take you more than 20-30 minutes. Bon chance!

Notice: A real bodytweaker always finds a way
Cost: 0$ per pullup

A Firm Handshake – The Strongest Argument

95% of human communication is non-verbal. The first time you meet somebody, it is your handshake, among other things, that reveals so many details about you. Originally handshaking is a Yemeni pre-islamic tradition used to show good will by offering a hand “without a weapon”.

Today we use a handshake as a standard form of greeting. A firm handshake is a universal sign of a strong character, fortitude, determination, courage and mutual respect. Since all those things are coherent with the values of BodyTweaking.Com, it is our duty to give this topic a special attention.

Although you’re not always aware of it, your weak handshake gives another person an impression of instability, insecurity and weakness of character. As a result that person will subconsciously develop a distrust towards your person.

On the other hand, a firm powerful handshake shows your inner strength and integrity. A person knows instantly that he/she can rely on you. A mutual trust and respect is developed right from the first moment. That’s the power of a handshake.

And it’s not a male-only thing either. A woman’s handshake doesn’t have to be “crushing”, but it has to be firm. As you think about it, “firm” is the keyword. A handshake is not about who can hurt more another person. A crushing handshake shows that you don’t care for anybody else, that you are a person without principles. The right handshake supports and affirms a person and provides an image of justice, respect and value.

Although it is not requiered, good hand strength may help you a lot to master the art of handshaking. Developed hand muscles increase the area of your hand and make it more firm. Apart from that, strong hands can always come in “handy” ;) in other situations:

  • Open a tough can for your girlfriend
  • End a conflict in a bar without violence by crushing to pieces a glass of whiskey you’re holding (nobody’s going to mess with that). It’s a clear demonstration of power without the need of hurting anyone.
  • Climbing
  • Sex ;)

Strong hands depend on the muscles in your hands and your forearms. You can train those muscles with the following exercises:

Dumbbell Wrist Curls (Palms Up)


Ehhhmmm… Ok, and now without the dumbbells, so you can see the actual movement:

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Dumbbell Wrist Curls (Palms Down)

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And that’s how it looks like (sorry you can’t see anything with those dumbbells):

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Those are the basic two, now, for the handshake there’s another hand muscle you have to target separately: interossesus dorsalis. If you wonder what it is, here’s an image:

That’s where most of the physical power of a handshake comes from. There are special “gadgets” out there you can use to target that muscle. I prefer a dumbbell method I call the Thumb Curl.

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What you do is: place one dumbbell on your thumbs, make sure it is stable and without moving your arms or hands do the up and down movement with your thumbs. You are moving the dumbbell with your thumbs only, up and down, just one inch. It’s a little bit tricky at first, since it’s difficult to hold that dumbbell with your thumbs. I think I’ll have to make a video of this one, the photo doesn’t reveal much of the actual movement.

Keep it strong, but controled, guys. The true strength comes from your inner self, not your muscle. :)

Other Resources: Functional Hand and Grip Strength Articles
Note: A real bodytweaker convinces an opponent with a single handshake
Cost: 0$ for a firm handshake?

Legs Workout

When doing your legs workout it’s essential to keep in mind that you’re actually working out the biggest muscle mass in your body. Legs are the biggest muscle group and therefore they require some special attention.

There are “bodybuilders” out there who don’t like to work out their legs. They spend their time on the upper body and do “something” for the legs once in a while. Those people either don’t get far anyway or end up with a pathetic caricature V-shape. A masculine fitness shape is a strong X-shape not a V-shape.

A real bodytweaker loves legs workouts. They consume a lot of energy (since it’s a big muscle mass) and therefore make you suffer much more than other workouts. If you’re looking for a real bodytweaking-kick, do your legs workouts on mondays early in the morning. There’s no better way to start a week and it’ll actually influence your whole week. You’ll feel energized and strong, able to face any difficulty.

You’ll need following things:

  • A big cup of coffee. That’ll help you a lot to wake up 6AM and to get “into it”.
  • A pair of adjustable dumbbells. 110lbs (~50kgs) is the minimal necessary weight. You may need to get bigger plates if it’s not enough for you.
  • A pair of old gloves. If you don’t use gloves in other workouts, now may be a good idea to use them, since we’re dealing with big weights.
  • A bodytweaker’s “lets suffer even more”-mindset
  • 30-40 minutes of your time

Dumbbell Full Squats

Here we’re working our quadriceps, but also hamstrings, calves and glutes (the whole package). It’s important to get your butt down to the ground. It’s impossible to do that if you’re holding the dumbbells down. You have got to rest them on your shoulders. This way you can handle more weight and get deeper. Read this for additional info.

Notice that the legs open up a little when you sit down. That helps you to concentrate the effort on your muscles and save the knees. 3-4 sets of 15-20+ reps.

Dumbbell Deadlifts

In this exercise it’s essential to keep your legs stiff. You work mainly your lower back and your hamstrings. It may be a good idea to do your back workout on the next day so you give your back a one week rest afterwards. Focus on doing this exercise correctly. It can be pretty dangerous. It’s better to do more reps with less weight, but having total control over it, than busting your back on the first set.

3-4 sets of 20+ reps

Dumbbell Lunges

You’re working the whole package here: quadriceps, glutes, calves and hamstrings. You may want to take less weight than in other exercises and focus on doing it correctly. It may feel a little bit tricky for a beginner. Whatever you do, do never let your kness travel far past your toes in the down position. That’s just perfect to hurt your knee for a very, very long time.

3-4 sets of 15-20 reps.

There are many other exercises, but these basic three are enough to work on your leg muscles. And they schouldn’t take you more than 30-45 minutes. You may try other exercises, too, whenever you get more time. I’ll post some more exercises later.

Note: Legs is the favourite workout of a bodytweaker
Cost: 0$ to start the best week of your life

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