IMPORTANT SITE ANNOUNCEMENT


IMPORTANT SITE ANNOUNCEMENT


The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM




Saturday, 28 July 2012

How to make a pull up bar

how to make your own pull up bar
Want to practice muscle ups or back and front levers without banging your head on the ceiling or other pieces of equipment?
Then most likely you will need a free standing pull up bar. And sadly, these don't come cheap...
The devil happens to love pull ups and all their variations, despite there being a dearth of gyms in hell! So here's a quick fix for an easy, adjustable, diy pull up bar which you can set up in a variety of places, and which can easily be dismounted and set up somewhere else.

What you will need:
- a tree with low hanging, sturdy branches, or low beams.

Top fitness websites

*This page will be regularly updated. Latest update: 04 November 2012*

It's only recently that Hell got its own internet connection, but since then all the minions and minor demons have been surfing the web almost 24/7. So, here's our pick and reviews of the best of the best fitness sites on the web.

Overall best fitness site and fitness community:
Fitocracy
Fitocracy purports to be a social network, and an online game with rpg elements. Users level up as they log their workouts ; they can earn points through various quests and achievements, participate in user created challenges, and even duel each other! What sets the website apart are its online community elements though, with hundreds of groups to join and participate in, forums, and the option to 'follow' your favourite users. Progress pics abound (not all of them safe for work!), and fitocrats are incredibly supportive of each other. The one place where you can spy on the devil's workouts!
Here's a page on how to log the exercises from the Bodyweight 666 on Fitocracy.

Wednesday, 25 July 2012

Best fitness apps for android

*This page will be regularly updated. Latest update: 11 November 2012*

Make more of your android phone with this selection of fitness apps.
If you feel I have missed out on some apps in these reviews, please drop me a comment in the box below. All reviewed apps were tested and evaluated on a Samsung Galaxy Note running Android Ice Cream Sandwich.

weight training and bodybuilding app
Best weight training/bodybuilding app: JEFIT

The free version of JEFIT is worth downloading just for its database of exercises. However, as a weight training log, and as a community based app, it really does shine... You might not understand the greatness of JEFIT if you simply download the app though: the free version comes with just one preloaded workout... Log on to the website however, and the world is your oyster! You will find a database of thousands of user generated workouts which you can then synchronize with your device... And all this for free!!! You will never be lacking inspiration in your workouts again! The training log is really decent too!

Saturday, 14 July 2012

666 Fat Burner (home workout version)


6 weeks, 6 days a week, 6 bodyweight exercise progressions... welcome to the 666 Fat Burner.

This program takes a sustainable, progressive, whole-body approach to fat loss and muscle building and toning. It will yield visible results from week 1, and introduce you to the core principles of fitness and working out. It is designed to be easy to follow, and to maximise your weight loss, without having to go to a gym.

Because research has shown that exercise cannot spot reduce fat (or at the very best, that this is extremely limited), the 666 Fat Burner is not another 6-pack abs or butt-lift program: doing endless repetitions of crunches or hip thrusts will not give you a flat stomach or get rid of cellulite... It might give you slightly bigger muscles (though these kinds of programs work more on your muscular endurance than strength!), but they will still remain hidden under a layer of flab!

How does the 666 Fat Burner work?

Thursday, 12 July 2012

666 Fat Burner (gym version)


6 weeks, 6 days a week, 6 progressive sessions... welcome to the 666 Fat Burner.

This program takes a sustainable, progressive, whole-body approach to fat loss and muscle building and toning. It will yield visible results from week 1, and introduce you to the core principles of fitness and working out. It is designed to be easy to follow, and to maximise your weight loss.

Because research has shown that exercise cannot spot reduce fat (or at the very best, that this is extremely limited), the 666 Fat Burner is not another 6-pack abs or butt-lift program: doing endless repetitions of crunches or hip thrusts will not give you a flat stomach or get rid of cellulite... It might give you slightly bigger muscles (though these kinds of programs work more on your muscular endurance than strength!), but they will still remain hidden under a layer of flab!

How does the 666 Fat Burner work?

Saturday, 7 July 2012

Triathlon strength training routine

A friend of mine (a nationally ranked triathlete in his age group) asked me to come up with a strength and conditioning routine which he could do, twice a week, after a run or bike ride. The goal was to see if he could make any improvements by developing his core strength, and targeting key discipline-specific muscles. He wanted these sessions to be approx. 30 mins in length, and requested a routine that would not interfere with the rest of his training and/or leave him unable to workout the next day.

We came up with the following progressive programme, which I thought I would share it here:

Thursday, 5 July 2012

666 bodyweight home workout


The Bodyweight 666 workout has moved. See the programme here

Abs and core progressions


These are actually 2 progressions which you should perform in parallel, in each session. Jointly, they will help you develop a rock solid core and work the muscles in your stomach (the rectus abdominis and the obliques, as well as stabilizing deep core muscles). The plank progression works these muscles isometrically (where the length of the muscle worked does not change) whereas leg raises develop them both concentrically and eccentrically.

These progressions will ultimately lead to such exercises as the dragon flag (a favourite of Bruce Lee), the hanging dragon flag and –from gymnastics- floor L-holds.

Wednesday, 4 July 2012

Handstand push up progression


hand stand push-up
Handstand push ups provide an excellent bodyweight workout for the shoulders. They primarily work your anterior and lateral deltoids and the muscles in the back of your arms (your triceps). They also engage the muscles of the upper back (the trapezius).

Handstand push ups also help building up towards unsupported handstands. A strong core and strong shoulders will help you find your balance and maintain the position more easily.