Understanding MUSCLE contractions To maximize training results, it is important to not just have access to effective workouts, but it’s another to understand the reasoning behind the madness! Here at Muscle Beach Nutrition we want to provide you with useful information that will give you a greater understanding in adjusting workouts and exercises to best suit you and understand why you’re doing what you’re doing to bring you the results you want! So, let us talk about what we use most while training, our muscles! We are going to go over the three different types of muscle contractions you will use...

Dumbell Workout #1 Brief Overview: This a whole body dumbbell workout, designed to get your heart rate up, muscles working as well as aiding to shape a well-rounded physique using minimal equipment! A simple pair of dumbbells can go a long way with a little bit of creativity. The snatch and clean components of the workout will improve power and coordination. The press/pull/squat motions will bring on muscle hypertrophy (muscle gain), mixed in with shorter rest periods to compress the workout and add more of a HIIT aspect. This combination combined equates to a terrific well rounded workout that you...

Hitting lower body can be challenging without weights, so creativity is key. For this at home workout, all you will need is a stool or chair. Muscle Beach Athlete Zach Andrews takes us through a short list of exercises with higher set & repetition. This is a great way to push those legs all from the comfort of your own home. The Workout: (need a chair/stool) For proper form and exercise movement, follow along in the video above. Body Squats 5 sets -20 reps each set How: Feet shoulder width apart, keep a neutral spine. Knees should not track past the...

 I have no weights! How can I get stronger? This is how! We have designed an upper body push workout (Chest/shoulders, triceps) specifically tailored to maintain and improve strength similar as you would using weights, with no equipment at all! All movements should be slow and controlled, allow yourself at least 45-60s rest between exercises for maximum recovery and optimum performance leading into following set as this is NOT a cardio workout. Enjoy the gains!   Handstand Pushups -> 3 x 5 How: This first exercise is optional and only recommended if you have been training for a while and can...

In quarantine with room mates or family? We’ve established a group workout you can get done in your own home with no equipment needed! Composing of 3 different exercise variations; a static wall sit (isometric contraction), Push Ups (upper body), Mountain Climbers (cardio), and Lunges (lower body). Instruction: Start things off lined up in your group of 2-4 people holding a wall sit position. Person 1 will come off the wall and perform the first exercise (20 push ups) once completed will return to wall sit position for person 2 to follow. This wave will continue until everyone in the...