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If want to start out the day and give your hamstrings , lower back and abs a good workout, than try the good morning exercise with Troy Barbells. How low you can go with this exercise depends on your flexibility across the posterior chain of muscles including the hamstrings, gluteals and lower back Very important note before you start, Don’t push this exercise too far beyond your own capabilities.

To start, place the barbell with a weight you can handle easily on your shoulders and let it rest on your trapezius muscles of the upper back in the shoulder area. Have your feet shoulder width apart, than brace your abdominals and remember to breathe normally (out with exertion and in on recovery). Keeping your back straight, bend at the hips until the hamstring muscles at the rear of the thigh start to limit your movement, then bend a little further to give them a stretch, but not to feel discomfort. Make sure to maintain a similar sort of straight back as you would when lifting from the floor, don’t curl your back over and keep your legs straight without bending the knees.

Focusing on the outer part of the chest using Xvest TurboBells Adjustable Dumbbells, the Chest Fly is another way to work on the major muscles of the chest. Since the Chest Fly is an isolation movement, it will make a nice complement to both the chest press and push-ups because those moves are compound. A good idea is to use a lighter weight for flies and you should take care when lowering your arms down to avoid hurting your shoulders or losing control of the dumbbells.

When doing the Flat Flies, Lye flat on a bench, hold the weights directly above your chest with your palms facing towards each other, then bend your elbows slightly and maintain this flexion for the rest of the exercise. Next open your arms in an arc lowering the dumbbells with your elbows locked in a slightly bent position (Imagine opening your arms to give someone a hug). When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat. You can perform the Incline Flies by adjusting the bench to an incline of 30 to 45 degrees and use the same techniques used with the Flat Flies.

The Clean and Jerk using Troy Barbells is on of the best exercises for losing fat and gaining quality muscle. You start the clean by squatting down to grasp the bar, your hands are positioned roughly shoulder width apart, and your arms are relaxed and just outside the legs with the bar right up against the shins. Make sure your hips are low as necessary to grasp the bar, with your feet placed approximately at hip width and the weight kept on your heels, toes can be pointed straight ahead or angled out depending what is comfortable to you.

Now you jump the bar through a triple extension (in very quick succession) of the hips, knees and the ankles and when your legs have driven the bar as high as possible, you violently shrug the bar and pull it up to rest across the top of your chest ( you are now under the bar and into a deep squat position). From the standing position bend your knees and then straighten them in order to propel the barbell upwards. You must hold the barbell overhead, keeping the arms locked and move your legs directly underneath the torso so that your entire body lines up in a single plane.

When picking up my Troy Barbells during the Dead-Lift, there are a few tips that I would like to share with you when I’m doing the movements that require the use of my lower back. I make sure that the weight is directly below my chest and shoulder blades, and then I make sure that my lower back is straight, my knees are bent, my stomach braced, and my lats are tight. When I pick the weight up, I make sure to keep the weight as close to my legs and body as possible.

I concentrate on distributing the weight evenly along my feet and than I extend my legs and lower back at the same time. I literally have check points that go through my head every time I lift. It may seem over the top, but it’s kept my back pain free for over 15 years, so why mess with something that works.

Doing a full-body exercise , such as the Squat-Press UP using Troy Barbells means working harder, but also getting better results, in less time. You probably already know that all exercises are not created equal and some are more effective than others. This is a great example of a full-body exercise that can be done with dumbbells, a Troy Barbell or even kettlebells, (my personal choice, the Barbell).

Here is how you do it: Start in a standing position with the weight on your shoulders than squat down until your thighs become parallel to the floor, keeping your back straight and your chest up. Come up from the squat position and push the weights up off your shoulders,  finish the movement with your arms fully extended overhead, then bring the weights back down to your shoulders as you’re going back down into the squat and repeat (this is considered 1 movement, so don’t pause between the squat and the press). Repeating this exercise as a speed/interval set will skyrocket your heart rate and boost your metabolic conditioning (metabolism).

How often you lift weights with any set of Troy Barbells, will depend on the types of training you’re doing. When you are following a total-body program, you will probably need at least a day off between your workouts, and you should lift 2 to 3 times a week. When following a split-routine and lifting for different muscles on alternating days, 4 days a week should be the choice.

Changing how often you exercise will change the format of your workouts, pushing you past your plateau. A couple of suggestions to change up your workout: First, try a split-routine, by changing from a total-body training routine to split-workouts will allow you to do more exercise and focus more on each muscle group. Next, try a total-body program, because if you’ve been doing a split-routine, going back to a total-body training routine can be refreshing and a great way to lighten up on your training schedule a few weeks.

When working out with Troy Barbells most people think they should look like a competition bodybuilder, outrageously all muscled up. The better way to go is for the lean and tight muscled (shredded)  look, that will definitely be healthier for you. The secret to this lean, muscular look is to incorporate a substantial amount of aerobic work, which also will help build a healthy heart, along with your free-weight strength workout.

With your free-weight workouts and the right amount of aerobic training, which should include interval training, you will get all- around fitness that makes you uniquely fit because you’re strong and have good endurance as well. The best examples to look at are decathlon and heptathlon members of the Olympic teams, who need a combination of strength, speed and endurance to be special in their events. Always try and set up a workout routine that involves a full-body workout, but making sure to give each part of your body that you’ve just worked out, at least a full day to recover.

The bench press using Troy Barbells is probably the single best exercise for the upper body. This exercise affects all the muscles of the upper body and arms and when done correctly you will see significant gains in your weight lifting routine. Two of the biggest mistakes most lifters do are arching your lower back and then bouncing the weights off their chests.

The proper way to do the bench press is first, lay back on the bench, with your feet planted flat on the floor, and position your head directly under the barbell. Grip the barbell about 4″ wider than your shoulders, then lift the barbell off the rack, slowly lowering the weight down to the middle of your chest, and then push the weight straight up just short of lockout position. Bench pressing with bad form can easily cause injuries to yourself, so make sure you use correct form and also have a spotter, especially when lifting heavier weights.

The financial strength of Troy Barbell has allowed them to increase product research and development, which then allows them to continue to diversify and improve their product lines. With their rapid growth Troy barbell proudly manufactures three distinct product lines. USA is dedicated to the retail market, VTX is dedicated to institutional and specialty fitness and Troy is dedicated to the top of the line commercial facilities.

Throughout their company’s history, Troy Barbell has continued to grow and excel due to growing partnerships with their dealers. They take pride in the committed relationships between their dealers and their company. They also take pride in their customer service, each member of their team is experienced in the fitness industry and has a vast knowledge of their product line.

USA Sports/Troy Barbell was founded in 1987 and is one of the top free-weight manufacturers in the fitness industry. Based in Houston Texas, Troy Barbell started out as a nationwide distribution company, but has expanded into the international markets. For every item that is manufactured and sold, quality is Troy Barbell’s highest priority.

They are very devoted to product research and development to ensure that only the highest grade materials are incorporated, resulting in quality products. Their quality commitment is backed by some of the industry’s best warranties. Customer service is what keeps them a step above the rest, the old saying that the customer is always right is one of their top Cardinal Rules.