Archives For Exercise

Squatting, despite the brutality of the movement, should never be neglected or overlooked.

Squatting, despite the brutality of the movement, should never be neglected or overlooked.

Nice to see ya here. Part 1 listed the first 10 benefits of Squats. Let’s carry on with the remaining 10 benefits…

Squats, despite being grueling and painful, should never be overlooked or neglected. It is one of those exercises where the “I’ll do it next time” mentality can be overpowering. Make sure to NEVER remove squats from your regime!

11. Squats Can Be Done In Many Ways

From full-on barbell back squats to bodyweight prisoner squats, the squat has a seemingly endless list of variations to choose from. Also, it is highly adaptable to some very effective intensity techniques such as the use of chains, bands and boxes, high rep training, rest/pause just to name a few.

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The Squat is the KING of all exercises!!!

The Squat is the KING of all exercises!!!

Squats are highly considered the KING of all exercises. They are amazing not just for lower body strength, but for overall strength! We came across (and ganked) this awesome Squat article from SpotMeBro.com, and we decided to list it here, since Gone Liftin’ likes awesome stuff, and we give full credit to SpotMeBro.com for an awesome piece, in more ways than one…

20 Reasons Why Squatting Is Awesome!!

1. Squats Build Muscle All Over

Not only do they build muscle and strength in the quadriceps, hamstrings and calves, they also create the ideal environment throughout the entire body. Naturally releasing testosterone and growth hormone, squats provide a highly anabolic environment for all other areas to grow when trained. If you want to increase muscle mass and strength in all areas, squatting will help you get there.

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Workout science is ever changing, and different methods is the key to consisten gains!

Workout science is ever changing, and different methods is the key to consisten gains!

The title is not a misprint or anything like that. We are actually going to discuss a training methodology which involves performing ONE lift per day. There is even a whole routine included!!

How is it possible to make gains and progress by performing one lift a day? We’ll tell ya, don’t worry. This is uber unorthodox, as most of us are used to destroying our muscle groups with a variety of lift. Whether it’s hitting the muscle once per week or three times per week, we all want the frequency, the volume, and the intensity. This type of training is fantastic, obviously, for long term body composition and strength / size goals. But what happens when we gotta mix it up to either get past a plateau, an injury, or whatever? We need to switch programs, but we cannot sacrifice strength in the process! Enter the One Lift Per Day WorkoutContinue Reading…

Sprinting is arguably the best high intensity exercise for MELTING body fat!!!

Sprinting is arguably the best high intensity exercise for MELTING body fat!!!

No, the title of the article was not a misprint. We did not mean hit – we meant HIIT – as in High Intensity Interval Training.

For far too long, gyms been filled with men and women doing the treadmill, stairmaster, elliptical, etc. for countless, boring minutes! What the hell is the point? Slow steady-state cardio has far and wide been proven inferior to HIIT type of caridio. Stop wasting your time!

What is High Intensity Interval Training?

HIIT involves short, explosive bursts of about 15-45 seconds, followed by 30-90 seconds of slow pace (or rest altogether), and then repeating the cycle for about 15-20 minutes.

HIIT does not burn your hard earned muscle, and it primarily focuses on using fat for energy, rather than carbs for energy which slow steady-state cardio does.

HIIT has been scientifically proven, many times, to be the superior form of cardio for athletes and lifters of all varieties – goals do not matter. The concept is the same – you do HIIT – you lose fat!

Not only that, but studies have shown that HIIT also increases your max VO2 oxygen levels, which was once an argument for keeping traditional cardio in your routine. This myth has been debunked, thankfully. HIIT rules all!!

Let it be known, HIIT cardio can be done with almost anything traditional cardio can be done with. Treadmills, elliptical, running, stationary bike, jump rope, and the list goes on and on.

The only thing different is you are going balls-to-the-wall as hard and fast as you can, followed by slightly longer slower pace, or rest, in between your explosive bursts. What a workout! Continue Reading…

This entry is part 3 of 5 in the series Female Weight Training
Female weight training - cut the shit ladies - hit the gym!

Female weight training – cut the shit ladies – hit the gym!

This article outlines a great 12 week workout plan for women at the beginner to intermediate level. You’ll be shocked at the transformation in just 12 weeks. Don’t worry – you won’t get huge muscles! But your clothes will definitely fit better and your curves will pop!

If you’ve read through Part 1 and Part 2 thoroughly, you should have a good understand of the core exercises and how to do them with proper form.

This article will explain how to put it all into action!

We found this routine from this article from SimplyShredded.com, and we liked it very much.

Go over to that article and have a look at the routine, and we also will have that routine here below, but with a slight Gone Liftin’ touch added to it… Continue Reading…

This entry is part 2 of 5 in the series Female Weight Training
Female weight training is a great way for the ladies to get the body of their dreams!

Female weight training is a great way for the ladies to get the body of their dreams!

Well girls, Part 1 introduced you to the reasons why women should weight train, and the core exercises all females should be doing in the gym.

However, those exercises are not the only ones you ladies will be working with. The exercises in Part 1 are the staples of any female’s routine to get them the right curves and build overall muscular development for proper fitness levels, and health.

Now we move on to the remaining exercises that will be implemented into your routine. Pay attention, and don’t skip any part of this… Continue Reading…

Female Weight Training Guide

September 11, 2013
This entry is part 1 of 5 in the series Female Weight Training
Female weight training is avoided by many ladies, for fear of getting too "big and buky." Stop this lunacy, ladies...

Female weight training is avoided by many ladies, for fear of getting too “big and buky.” Stop this lunacy, ladies…

When it comes to weight training for women, many have problems figuring out exactly how to start and what they should do.

For other women, there is also a fear that they’ll “get too big and bulky.” This myth that has existed for a number of years, and most ladies still buy into it. It’s lunacy, is what it is!

Getting big or skinny or toned or defined or whatever adjective you want to use to describe your body, is not about weight lifting. It’s about the kitchen! No, this isn’t a “women belong in the kitchen” joke.

What we mean is your food intake will determine what kind of body you will have. 70% of weight loss or weight gain is due to what you eat. Training with weights will add that nice shape and definition, and add to your overall health, giving you the total package!

Venus Factor - Weight loss for women videoWe came across an article from SimplyShredded.com called The Ultimate Female Training Guide, and it has great background information about weight training for females. It even has a 12 week routine, along with alot of other good information. We don’t really wanna get too much into the specifics of that article, as it is a hefty one with great info (so you should have a look).

What we want to do is go over a workout routine for you ladies to start doing and reaping the benefits from.

Firstly, we are going to go over the very best, mandatory exercises that are great for adding the right kind of curves, and overall muscular development. Don’t skimp on these exercises! Continue Reading…

The biceps muscle is a focal point for many when it comes to determining if one is strong or not...

The biceps muscle is a focal point for many when it comes to determining if one is strong or not…

The biceps muscle is a popular one.

You walk into any gym and you will undoubtedly see someone grunting and moaning working their guns.

Forget the fact that the biceps muscle is the smallest of the major muscle groups and that the triceps is what actually gives your arms their size and fullness– let’s continue to obliterate our biceps all day in hopes of getting Arnold-like pythons.

Allow us to shed some light on what is considered top secret: Biceps are useless. It could very well be the least useful muscle in the body. The only thing the biceps seem to be good for is attracting others to your physique. Biceps, in our opinion, are for pure vanity.

That is not to say, however, that training them is a negative thing. I mean, let’s face it – we live in a superficial world, and if your arms look nice, people pay attention to you.

Just make sure you know the more important muscle group of your arms – the one that actually makes your arms – is the triceps, not the biceps!

The Best Exercises for Biceps

Just for those that refuse to leave the gym without getting that lactic acid pump that makes their bi’s look swole, we are going to list the very best biceps exercises that add size, girth, density, and actual strength! Continue Reading…