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The Couch Potato Workout

Dear Friend and Fellow Athlete,

Most people think that the only way to build huge muscles and get ripped is by going to some fancy, high-class gym.  But the amazing thing is that you can pack on major muscle all from the comfort of your own couch!!  Make sure to check out these couch potato exercises so you never have to skip a workout again.

Couch Potato WorkoutThere is no greater feeling in the world than that which comes after an intense workout in the gym.  It gives me a high that I just can’t get anywhere else!  I love the fatigue in my muscles, the sense of accomplishment I feel, and the fact that I’m a little closer to my ultimate goal of achieving a totally sculpted and chiseled body.  Unfortunately, there are times when I just can’t seem to motivate myself to even get off of the couch.

It could be that the weather outside is too cold, or I feel a slight bit of soreness from my last workout, or a huge game is on TV that I want to catch, or………one of the many other excuses I can come up with to not go to the gym.  Sometimes I am able to motivate myself to get up from the couch, but there are also times when I can’t get motivated and remain on the sofa. 

These are the times when I wish that I could somehow just get in shape from the comfort of my own couch.  Fortunately, I was able to come across some excellent exercises that can be done any time you are on the couch.  In fact, I’ve been able to use these exercises to get results I never thought were possible while watching TV.  It almost feels wrong how much I’ve been able to benefit from these couch potato workouts while watching movies or my favorite shows.  With that in mind, here is a look at some of the best exercises you can do from your couch.


Most people think that the only way to perform dips is by using a dip bar stand.  But you can actually perform tricep dips while chilling out around your sofa too.  To perform these tricep dips, begin by positioning yourself on the floor with your back to the couch.  Then you should put your hands on the edge of the sofa so that your elbows are bent.  When you are in a comfortable position, straighten your elbows and raise your body off of the ground so that you are ready to start the tricep dips.

Perform these dips by lowering your butt to the ground.  When your arms form a 90 degree angle then you should push yourself back into position (this is where your triceps really come into play).  Try to do 2 or 3 sets of 15 reps to start out with, and then work your way to a higher amount of reps.

Couch Potato ExerciseSquats

Few people would ever think of doing squats on their couch, but this exercise is definitely effective on a sofa.  To perform couch squats, you can either stand on your couch or put the cushions on the floor and stand on them.  When you are on the cushions, simply squat down as low as possible and then raise yourself back up.  With these couch squats, a good starting point is 2 sets of 12 reps.

Since you aren’t using any weights, you might want to make the squats more challenging by holding your position for a couple of seconds at the bottom of the squat.  Of course the non-usage of weights is offset somewhat by the fact that the cushions make the exercise less stable.  Since your legs aren’t stabilized as much, your leg muscles will contract quicker and you’ll make extra strength gains this way.

Leg Raises

Doing leg raises from the couch can be very effective since your quads and hamstrings won’t have the extra support of a machine.  To do couch leg raises, sit so you are on the edge of the couch and your feet are on the ground.  Next, lean back some so that your body is off-centered; this will increase the difficulty of the leg raises. 

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Once you are in position, raise your legs as high off of the ground as possible.  When you have raised your legs as high as possible, lower them back into position and repeat.  This can be a pretty tough exercise so try to go for 2 sets of 8 reps in the beginning, and work your way up from there.


If you’re used to doing sit-ups on the floor or a bench then these sofa sit-ups will really provide a challenge (as well as a much tighter stomach).  These couch sit-ups begin with you sitting on the arm of the sofa while facing towards the middle.  With your arms behind your head or crossed over your chest, lean back until you are as low as you can go; then raise yourself back up and repeat.  Make sure not to go too far down while starting out with these sofa sit-ups since you could possibly fall off the couch which is the last thing you need while doing this challenging exercise. 

One other addition you should add to your couch workout that will really help tighten the abs is side bends.  To do these, you should position yourself in the same way you did for the previously mentioned couch sit-ups…..the only difference is that you will be on your side instead of your butt.  To perform them, simply lower your body as far as you can over the couch arm and then raise back up.  One set of 8 reps should be good to start with, and try to increase to a full set of 15 – 20 reps.


I don’t think I need to tell you how to do regular push-ups on the floor, but there are some interesting push-ups you can do while on the couch.  The first kind involves putting your feet up on the couch while placing your hands on the floor.  In this position you can perform normal push-ups, but the cool thing is that you’ll be working your upper chest area in the same fashion as the incline bench.  You should start with 3 sets of 10 reps with these and work your way towards more.

Another way to do sofa push-ups is by placing your hands on the couch with your toes on the ground.  Again, simply do these like you would a normal push-up – though they will be hard since your upper body is closer to the couch.  However, these push-ups will also be very rewarding since you’ll be working both they lower and outer chest areas.  You should perform 2 or 3 sets of 8 reps with these push-ups and go from there.


When you’re done with your strength training exercises, you will also want to throw some cardio work into the equation as well.  The ideal situation with cardio and watching TV (or whatever you’re doing from the couch) is to have either a treadmill or exercise bike right by the couch.  However, if you don’t have anything like this then you can jog in place, do jumping jacks, or whatever else you can think of that would burn calories and get your heart rate up.  The key is to keep moving so that you melt fat, and keep your waistline down on top of the strength training.


Anti-Estrogen Report Card By J @ AG-GUYS.COM

I was trying to figure out a way to rate the most commonly used anti-estrogens on the market, and the best way I can think of is to do a report card for them.

Remember when you were in school, and you got a report card? If you were like me, you dreaded that time of the semester. I typically got passing grades and on occasion a failing grade that would mean I had to pull straight A’s for the next half of the year in order to avoid repeating a class. What does this have to do with anything?

Well, my friend Billy there on the left definitely failed with a great big F on his last anabolic steroid cycle and wound up with a severe case of gynecomastia - which is the medical term for abnormal development of the breast in men.

So, I've created another report card that grades all the anti-estrogens out there that athletes are using to prevent gynecomastia like my poor friend Billy over there has. Why a report card? Well... because it’s pretty easy to understand, first of all. You can be in first place in a race and that’s good, but “1st” on a scale of 1-10 is bad… so lets ditch the number system. I mean… hell… we all know what an “A+” is (or at least, in theory we do), and if you’re anything like me, you certainly know what an “F” is also. So I’m going to rate the most popular anti-estrogens that are available on the market today, with the all-too-familiar school grading system of A - F.

So, here's a link to read my Anti-Estrogen report card, find out how to prevent gynecomastia, and also learn a little more about the fate of my friend Billy over there!

GynecomastiaPS, I'd like you to meet my friend Billy over there.

Billy stands over 6 feet tall and weighs around 270 pounds. Billy was born a healthy, normal man - good looking, good genetics, naturally strong. But now, when he's not working the talk show circuit, Billy has an exciting career as an exotic dancer. Some guys just love watching poor Billy shake and shimmy his double D's. How did Billy grow breasts like the guy in Fight Club with the huge knockers?

Our friend Billy used anabolic steroids without anti-estrogens.

To understand what happened to poor Billy, in this special report, we'll examine estrogen and its relationship to male use of anabolic steroids. Check out:

Gynecomastia: A Dude Grows Breasts - Estrogen Side Effects of Male Anabolic Steroid Use


Yours in sport,

George Spellwin

George Spellwin