Scoobys Home Bodybuilding Workouts

This website is for those who want to look great and feel great. Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time. My focus here is on workouts the natural bodybuilder can do at home with inexpensive equipment. Don't be fooled, home workouts do not mean easy workouts and they can be just as effective as the gym. I include basic training tips for the beginner and plateau busting techniques for the hard-gainer bodybuilder. I make extensive use of videos and photos to illustrate how to do the exercises.

This site is FREE and there are no "members-only" sections or newsletters to buy, its my way of giving back to the sport that has given me so much. I don't encourage the use of any supplements or the purchase of any new equipment, you can build a fantastic physique with just a cheap used set of dumbbells.

Check out some great success stories of people who have sculpted amazing physiques with old fashioned hard work and solid nutrition that I promote on this website.

Please check out my revolutionary personalized meal planner and calorie calculators! No longer do you need to hire a nutritionist for hundreds of dollars an hour. My free software designs healthy, perfectly sized meals for you based on your personal metabolic rate and goals. Check out the basic calorie calculator and meal planner or for those hardcore bodybuilders wanted to get shredded, the carb cycling meal planner.

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Videos Coming Soon:

Flax, the wonder food
Hanging leg raises
Mock infomercial for abs with me and my cardboard cutout babes
shoulder physical therapy
nutrition while on business trips
Product review - Perfect Pushup rotating pushup stands
box squats for teens
Product review/mock infomercial - Sketcher Shape Ups
how to lift properly
3D chest workout
lentils and salsa
beginning series - how often to workout
S61xl chest workout
Keeping fit while traveling, part 2
Announcing Scoobysworkshop new Success Stories contest!
beginner series - best time to work out
body hair removal for bodybuilders
Get ripped fast without exercise!
Why I do shirtless videos
Vertical rows for traps
Incline barbell rows for upper back
How to make a good video
Stupid gym rules
Motivation, Fitness and Health
Sleep, fitness and health
Hanging leg raises
Declines for chest
Shoulders: front raises for shoulders
Cheats: basic dumbbell press for chest
Chest: incline front press
How to breathe
Best time to workout ( weights and cardio)
Overcoming teenage obesity
Too young to lift?
decline dumbbell press
legs
- chair lunges
- box squats
abs,
- plank exercises
- hanging raises
- the baseball swing (cables)
The last of the chest exercise videos, I'm ALMOST done!
- dumbbell fly (vertical)
- decline dumbbell press
Ring exercises (gymnastics style)
cable apparatus exercises
- triceps ropes (2 hand)
- triceps single push down
- lat pulldown
Powerlifting exercises
Kettlebell exercises

Web Content Coming Soon:

Add section for hardgainers
Incorporate latest videos
Spanish version of website
French version of website
updated "My training goals" section

Website news:

8/28/2010 I spent the entire day perfecting the calorie calculator, my entire Saturday! The biggest problem before was that for some reason, a lot of people neglected to set the macronutrient values and then wondered why "I" suggested they eat so much protein - Arrgh! For people that forget to specify the macro-nutrients I now set some sensible default which is about 1g protein per pound of bodyweight and 20% fat.
8/22/2010 added copyright notice. My unique reputation in the fitness industry depends on me remaining wholesome, anti-commercial and not promoting or selling any products. Any theft of my copyrighted images or videos for commercial purposes severely damages my reputation and credibility as an advocate of zero-cost fitness so I defend my copyright vigorously.
8/13/2010 made lots of improvements to one of the most important pages on my website, the cardiovascular exercise page. Also updated my very important supplements and steroids page.
7/22/2010 Updated my carb cycling meal planner with metric quantities since demand has been so high! Many people have asked for different meals or food substitutions because they didnt like all the meals. Sorry folks, if you want specific foods then you need to do your own meal planning. I strongly suggest you read one of these books by Will Brink or Tom Venuto before you modify the meals here so that you understand completely what you are doing.
7/20/2010 My carb cycling experiment has gone so well and I'm so excited about it that I made a video. Please check out my revolutionary personalized carb cycling meal planner. All you do is answer 5 questions to determine your metabolic rate and my software plans perfectly sized meals for you!
7/11/2010 updated my nutrition section, it was rather out of date.
7/6/2010 added one of my most important videos of the year, measuring progress. How can you tell if you are gaining muscle or losing fat? The scale doesnt help much. Please check ou these important pages: measuring progress and my updated body composition calculator.
6/28/2010 finally got my body composition calculator working for men, I still need to get it working for women. I also got my video titled Egg Yolks Suck, Ditch 'em done.
6/22/2010 added another quick healthy recipe and even more exciting, I added a bodyfat calculator! This page shows you how to measure your skinfold thickness and the calculator then calculates your body fat percentage, your lean body mass, and your total fat - cool!! I want people spending money for weight loss, I want everything to be available for free here on my website!
6/11/2010 Finished my advanced fat loss page! If you are a bodybuilder stuck with 4-pack or 6-pack abs and you just cant seem to remove the bodyfat over those lower abs to get stunning washboard 8-pack abs or 10-pack abs then my advanced fat loss page is what you need. This free software automatically plans your meals to put you on the road to 8-pack abs NOW! Getting abs is all about losing fat!
6/10/2010 This is HOT! As far as I know this is not available anywhere else on the internet - an automatic meal planner for weight loss! Answer five questions to accurately determine your metabolism then my software plans your six meals for you with quantities too! In 15 seconds you have your meals planned so you can lose fat 2lbs/week! Often people are overwhelmed and just don't know where to start, this gives you a starting point!
6/9/2010 Carb cycling seems to be one of the best fat loss methods of the decade, if you want to try this I have made an online fat loss carb cycling calculator to make it easy to lose fat!
6/8/2010 Version 2 of my free online calorie weight loss calculator! Based on great input from the AskScooby Forum, I made lots of improvements. Now you can select your number of meals (4-8), and you can determine your macro nutrient ratios (protein/carb/fat)!
6/7/2010 Version 1 of my online calorie weight loss calculator! Lots of people charge to get access to a calculator like this, always free at scoobysworkshop! This calculator can help you lose fat and it plans your meals for you!
6/03/2010 Reviewed Fat Loss Revealed by Will Brink Highly recommended!
6/1/2010 Finally updated my chest workout page!
5/30/2010 added a running technique page. If you are old, have joint problems, or are overweight then running technique is critical. Running is a great way to lose weight and get in shape!
5/28/2010 Added more scams to my page "Don't Buy These" and renamed it my "Hall of Shame" So many scams around getting washboard abs, losing weight, losing fat, getting ripped, getting 6-pack abs, gaining muscle, bulking up, and adding muscle mass! I expose the scams here!
5/23/2010 updated my beginning workout plan, my intermediate workout plan, the section on gaining muscle, and my chest exercises page. These are the most popular on my website and I'm working hard to make them even better!
5/22/2010 Finally updated the most important section of my website - losing weight and getting 6-pack abs. To get 6-pack abs you need to lose fat, and lose weight - this takes common sense not stupid gadgets!
5/18/2010 Want Ripped Abs Fast? Watch my latest video where I make fun of ridiculous "fat-loss" products. To get 6-pack abs you need to lose fat, and lose weight - this takes common sense not stupid gadgets!
5/12/2010 Added review of Burn the Fat by Tom Venuto, another highly recommend book!
5/11/2010 Added review for Bodybuilding Revealed by Will Brink and I highly recommend the $47 basic book (but not the $77 deluxe edition). The books on this page cover how to lose fat, gain muscle, and all other aspects of bodybuilding.
5/9/2010 Added my first book review! Its for Anabolic Cooking by Dave Ruel and I highly recommend it. I have to say, I was very,very skeptical about buying an Book because there are so many scams and ridiculous fitness Books out there. I was very, very surprised at the quality and value of this first book I reviewed. I think I gave a fair, balanced review. I slammed him on some things (shown in bold in the review) but my highest compliment to Dave Ruel is that I am keeping the $47 book and will not be requesting a refund with his 100% money back guarantee. Is this an anomaly or are there more quality books out there? Time will tell.
5/8/2010 I'm only one person working in his spare time and cant possibly cover every topic. To help fill the void, I am going to start doing book reviews so I can recommend books to lose fat and gain muscle to those interested in topics that I haven't had time to cover in this website or my videos yet. The books cover how to lose fat, gain muscle, and all other aspects of bodybuilding.
4/18/10 added lots of new content based on the last 6 weeks of videos - marijuana and bodybuilding, quick healthy meals, and calluses plus lots of updates to existing pages.
3/9/10 updated success stories page. Next winners will be chosen on 8/1/10. Check these folks out! They have gained muscle, got stronger, lost weight, lost fat, and built washboard 6-pack abs!
3/7/10 updated body hair removal page with lots of additional content. Revised my expectations page. I find that many people get disappointed with their bodybuilding results and incorrectly classify themselves as a "hardgainer" when they are in fact quite normal because they are comparing themselves to steroid users. Its slow and hard to gain muscle! Revised my supplements and steroids page to contain more information on steroids and their negative cosmetic effects
3/1/10 added shoulder workout DVD to S61XL workout plan
2/20/10 Added S61XL workout plan. Added S61XL DVD1: Amazing Pump Arm workout. Added S61XL DVD2: Amazing Lat Workout. I'm really excited about this new workout series, its unlike all my other videos. My other videos are how-to showing form of individual exercises but they don't show how to put them together into a workout. The S61XL workout series is a complete real workout, you can tell by the puddles of sweat on my floor that I'm not faking it :) This series makes it easy to get stronger and gain muscle mass!
2/10/10 updated my Keeping Fit While Traveling page in preparation for doing part 2. You don't have to stop your weight loss program or your muscle gain program while traveling!
1/24/10 added new videos, added football section
12/29/09 Added lots of incredible success stories and also divided it up into Weight Loss Success Stories and Muscle Gain Success Stories. What a wonderful problem to have :) So many success stories that I had to divide it into two pages!!! Those who lose weight or lose fat are on a separate page from those to gain strength and add muscle mass. Also added four hamstring exercises to the leg workout
11/23/09 Finally added the teen workout section! This was the #1 most requested video on the forum. Let me know what you think! This is about gaining strength and losing weight.
10/9/09 No more website updates till 12/1, things are getting busy with my real job.
10/9/09 Added more amazing physique transformations to my success stories page! Losing weight, gaining muscle, losing fat, getting 8-pack abs - these guys are amazing!
10/1/09 The Ask Scooby Forum has moved
9/30/09 Visit the scoobysworkshop.com booth at the 2009 NPC National Bodybuilding Championships Nov 20,21 in Fort Lauderdale Florida. Neither Hans or I will be competing at the NPC Nationals :)
9/26/09 Added "Alcohol and Bodybuilding" section. Never have I ever gotten so many irate comments, mostly from beer lovers.
9/22/09 Added chair dips for triceps. Added details on how to perform bicycles for abs. Added incline rows for lats. Most importantly, added new section on Alcohol and Bodybuilding! Excess calories are stored as fat, sorry.
8/9/09 Added five new success stories, pretty amazing results from hard work and good nutrition! Look how much fat these folks have lost and how much muscle they have gained - amazing!
6/10/09 Major revision. Add more content to chest, abs, losing weight, back , shoulders , and nutrition to help folks add muscle and lose fat. Added new page for "No Pain, No Gain"and also added pages for Ask Scooby Forum, My Training, Support Scoobysworkshop, and Contact Scooby.
2/4/09 Finally added a section on bulking up and adding muscle. This is one usually the first questions that people have when they start is how to add muscle.
1/24/09 great article added on bigorexia! This was written by Marco, a guest author who also did the translation for the German website de.scoobysworkshop.com
I get so many questions on what is good cardio, I made a video on it and put it on my cardio page.
1/13/09 The long awaited "Scooby's Skateboard Squat" video is done and has been added to the leg workout page. Over the last year, many have written me asking for some quad exercise they can do at home and here it is, this is THE best home exercise you can do to add leg muscle mass IMHO. Safe, simple, and effective! Gotta love it.
1/8/09 Oh, its been too long. Time to work on improving the website some more! Finally did a proper job debunking that stupid "bulking and cutting" myth. Finished the body shaving for bodybuilders section too. Updated the about me page to reflect my current training plan. Updated the beginning workout page, the MOST important page :)
The first ScoobysWorkshop T-shirts are available!!! If you find this website helpful and would like to show your support, you can buy one of these cool t-shirts and help spread the "fitness gospel"! These shirts both have Hans the bodybuilding gnome on the front pocket and the "Increase Your Flex Appeal" logo on the back. If you send me photos of yourself wearing these shirts, I will post them on my website and organize them by country! Thanks to everyone who gave such great ideas for the t-shirts, I couldn't have done it without your help. The hard part was deciding which of the great ideas to use. If I didn't use your idea yet, I might still as I plan to make several other designs.
11/21/08 Completed what I consider to be one of my important videos, its on focus. Focus is essential to maximizing your success in bodybuilding. Most bodybuilders I know just go thru their sets like each set was just something to check off their todo list, their minds are everywhere except on what they are doing. In this video, I suggest how to focus both during the set and between sets to maximize results.
11/13/08 incline fly video for chest, another great squeezing exercise! Squeezing exercises are a great way to add muscle mass and strength to the chest!
11/9/08 wow, that was painful! Blogs, video podcasting, and RSS feeds really hurt my brain! I think I have things set up now, please let me know if things are set up properly.
11/8/08 added an obliques abs workout using cables, had fun with this video! To get those washboard abs, you gotta do ab exercises in addition to losing fat.
11/2/08 completed Deutsch version of scoobysworkshop.com, it can be found at http://de.scoobysworkshop.com . Many thanks to my talented and anonymous translator, there is no way I could have done it without him. Translation is much more complicated than it seems. Its not just looking up words in a dictionary, it involves translating whole concepts and not individual words. It also requires someone who very knowledgeable at bodybuilding as its not always clear if the english word is in use in local gyms or the Deutsch one. Hopefully they will allow me to public acknowledgement at some point :)
11/2/08 added video showing how to make your own cable apparatus (scroll to end of page, its at the end of the equipment section) for abs, triceps and lats.
10/26/08 added side crunch video for obliques to the ab exercise page. To get those washboard abs, you gotta do ab exercises in addition to losing fat.
10/14/08 Added leg extensions for quads, I love these for adding muscle mass to the legs! I am working with a very talented bi-lingual fitness enthusiast in Germany to translate this website into German. Of course, at first it seemed like it would be easy but then it became very clear that you cant do a simple translation. Many things in this website (the nutrition information for example) is very country specific and is virtually useless if it doesn't contain products that the viewers can personally buy in the store. Anyway, its a daunting amount of work and I am very fortunate to have such excellent help. I can communicate in German but not well enough that I could make a useful website in German. He is about half done now, if you want a preview its here at de.scoobysworkshop.com
10/12/08 Finally started working on my leg exercise videos, gotta get people gaining muscle and strength in their lower bodies as well as their upper bodies. Did a calf raise video.
9/24/08 Updated my chest workout page with three new videos, one showing self-spotting methods for heavy lifting, and one showing how to do the dumbbell fly for pecs. I love squeezing exercises for gaining muscle and gaining strength in the pecs. Updated my home equipment page to fix dead links and add inexpensive products that can be used to measure your progress in bodybuilding. Added page about the Raw Egg myth, this stupid myth just wont die!
Had great response from my fitness forum, thanks to everyone who participated. Unfortunately I have had to take it down for liability reasons unless someone can find me some affordable liability insurance for a non-profit forum.
Added video for another advanced pushup for chest (pecs) the "Squeezer", another great way to add muscle mass to the chest.
8/15/08 Added part 2 of my "6-pack abs fast" series. This 22min video goes into detail on the nutrition required to lose fat and gain muscle and give you some easy 3-minute meals you can make. OK, people wanted these two nutrition videos and I'm glad I did them because they were fun but I really like doing exercise type videos better. My next video I am really looking forward to, its my "Advanced Killer Chest Workout". It will combine many of the exercises I have illustrated over the past year and put them into one crippling workout :)
8/12/08 added complete page on losing weight, losing fat and getting 6-pack abs. Losing weight is a billion dollar business but you you can get 6-pack abs without buying anything, all it takes is a good nutrition and exercise program. Get ripped washboard abs without spending anything!
8/5/08 Added another advanced pushup to chest workout page, the hip pushup.
Finally completed my "losing weight and 6-pack" video!!!! To get abs you have to lose bodyfat and lose weight to remove that cover of fat hiding your amazing abs!
7/10/08 added a vacation workout for beginners. If you haven't started working out yet, vacation is a great time to start! Here is a workout you can do without any equipment while on vacation. Not only will you feel better but it will probably be more enjoyable as well. The key part of this workout is getting cardio, park the car and bike or walk everywhere! The exercises included are pushups, pullups and crunches. This is a great start to a weight loss, fat loss program!
6/8/08 added two advanced pushups to my chest workout page, backpack pushups and rolling pushups. Included videos showing how to do both the roller and backpack, when simple pushups wont challenge you enough any more these variants can keep you getting stronger and help you to continue to add muscle mass in the chest.
5/19/08 added barbell row video clip to back workout. Pullups are my favorite way to build muscle mass in the lats but barbell rows are a good #2.
4/23/08 added dumbbell shrug for traps video on the shoulder workout page
4/8/08 added pushup video for complete beginners starting with knee push-ups, a great way to start adding muscle mass to your chest. Updated my chest workout page.
4/6/08 updated home equipment page and also updated back workout page. I am amazed at the number of emails I get from people who don't have a pullup bar and want to know a substitute exercise for pullups -there is no substitute! I added many options for different places you can do pullups.
1/18/08 added google search engine so people could find stuff easier. I have lots of info on this site and its not always apparent where in the menu structure to find it.
1/16/08 I get probably at least one email a day about man-boobs/bitch-tits/gynecomastia and because it is a topic of concern to so many people I did some research this week. refers to male breast enlargement, and occurs in about half of boys as they go through puberty. Although distressing to many teen boys who think that they are developing breasts, gynecomastia is normal. Most importantly, gynecomastia goes away without any treatment in most cases. Losing fat and losing weight are good first steps!
1/16/08 added section on how to protect yourself against MRSA (Methicillin-Resistant Staphylococcus Aureus) and its nasty USA300 strain if you work out at the gym.
11/26/07 added myth about bodybuilding stunting growth in teens, where do these myths get started?
11/20/07 added expectations page to show what a bodybuilder can reasonably expect to achieve with differing bodytypes - ectomorph, mesomorph, and endomorph. Rearranged the workout schedules so they are more accessible. I get constant questions about people wanted me to recommend a workout plan for them so it was obvious that people were having a hard time navigating to these pages. You cant gain muscle overnight! You cant lose more than 2lbs of fat a week without problems!
11/10/07 added dumbbell rows video and added some safety videos.
9/25/07 added my killer back (lat) workout. This 45 minute back workout consists of three supersets. The first superset is wide grip pullups with dumbbell rows. The second superset is alternating grip pullups with dumbbell pullovers. The last superset is narrow grip pullups with bent over rows. A great way to gain muscle mass in the lats.
9/17/07 updated Ab workout section. I get really tired of everybody making money off from "the secret to washboard abs", when its just plain hard work that is required - people don't have to pay hundreds of dollars to be told that they need to lose weight and do crunches to get washboard abs. Lose fat & lose weight thru nutrition and cardio to expose the abs that are already there is all that's necessary in most cases.
7/25/07 got rid of stupid photo gallery.
7/24/07 I loved my blue color scheme on the website but I got many complaints about the readability of the text, changed the background to enhance contrast. I love flying, the inflight magazines give me such a wonderful source of useless fitness equipment. Check out my "don't buy these" page for my latest additions. So many scams around getting washboard abs, losing weight, losing fat, getting ripped, getting 6-pack abs, gaining muscle, bulking up, and adding muscle mass! I expose the scams here!
7/24/07 added section on weight loss. In a nation where obesity is the #1 health problem it is natural that I get lots of questions on this subject. I have strong views on how to lose fat, lose weight, and get ripped 6-pack abs so I added a section about this. Added forced negatives to my advanced bodybuilding techniques section.
7/10/07 added killer arm workout video. This video combines three biceps exercises and three triceps exercises for a killer 45 minute arm workout that you can do at home to gain muscle mass. This is a really intense workout and you are pretty much guaranteed to get sore!
6/13/07 added reverse curls exercise. This exercise works forearm and a little biceps, but what a pump! Not a lot of muscle mass is added by this exercise but its put in a good place :)
6/11/07 Added protein sources section in Nutrition to show how much protein costs in various foods. I have listed the portion size to get 30g of protein and the cost for the 30g protein serving. Nutrition is key to gain muscle or to lose fat! For vegetarians, beans are the low-cost winner at $0.17 per serving and to my surprise, protein powder ($0.39/serving) turned out to be less expensive than either eggs, chicken, or nonfat milk!
6/4/07 Added to nutrition section. I seem to get constant questions indicating that people just don't understand what "good nutrition" is. The most typical question is "Should I drink my protein shake before or after working out?" Yikes! I guess I didn't say this in enough places and in enough ways but anyone wanting to build muscle must eat 5-6 small, well-balanced meals a day! That means you are eating a meal before AND after working out!!! Consuming all of your daily protein in a shake after working out is NOT good nutrition! I updated the protein shake section to include this information also. Nutrition is key to gain muscle or to lose fat!
5/25/07 Had to take my own bitter medicine this week. My shoulder has gotten progressively worse from overuse during volleyball to the point where even putting my hands on the steering wheel hurts. I have been icing 3x/day (pain in the butt) and today was chest day so I had to follow my own tough-love advice and drop way down in weights. I had been lifting heavy for awhile and its really tough mentally to stay focused when you are only lifting 50% of what you were last week. Glad I did though, I was able to get a great chest workout and didn't hurt the shoulder. I did 60 minutes of chest with no rest! I just alternated pushing exercises with fly type exercises - probably did 60-90 sets in the hour! Yikes!
5/25/07 added ab crunch video showing how to do ab crunches with proper form. You don't need an ab-lounge or any of those other gadgets advertised on TV to build great abs, crunches are king! Remember though that ab exercises alone wont give you a 6-pack, you must remove bodyfat thru proper diet and aerobic exercise.
5/25/07 added pullup video showing three methods for beginners to do pullups when they are not strong enough yet to do an unassisted pullup. Pullups are the best exercise for lats to add muscle and strength.
5/21/07 added to nutrition section a page on choosing protein powders and weight gain powders. There is so much advertising hype around these products that you would think that they have some magical muscle building properties. You cant gain muscle simply by drinking some magical "weight gain", "mass gainer", or "Muscle gain" shake!! Any extra calories get converted into FAT, not muscle!
5/20/07 Added more content to protein shake page to answer the questions I often get about when the best time to drink protein shakes is. People often think that protein shakes have some magical muscle building properties when in fact they are just a quick and easy meal replacement. You cant add muscle simply by drinking a "Muscle gain" shake!
5/12/07 Finally did a complete hotel workout section for road-warriors who want to keep fit while on the road. There is no reason to stop exercising while on the road as you can do complete workouts with a minimum of equipment that can fit in your luggage. Chest workouts, arm workouts, leg workouts, back workouts - its all easy and inexpensive to keep adding muscle mass, getting stronger and losing weight while on the road.
5/3/07 Hey People, I need help being a consumer advocate! If you have seen misleading, outrageous claims, or downright dangerous fitness products or supplements then please email that to me so I can include it in my Don't Buy These! section!!!! So many scams around getting washboard abs, losing weight, losing fat, getting ripped, getting 6-pack abs, gaining muscle, bulking up, and adding muscle mass! I expose the scams here!
5/2/07 In the beginning there Windows NT 3.51 and life was hard, then there was Windows NT 4.0 and life was still hard. Then there was Windows Server 2000, and life was good. Server 2000 treated me very well for 5 years but then I upgraded to Windows Server 2003 and life got really bad. Drivers broken, printers no longer working, no sound, all movie making software dead - oh I wish I could go back to happy life under Server 2000. Wish me well, I'm making the jump down to Vista so that I can once again do videos! Till then ...
5/1/07 Added the masturbation myth to the bodybuilding myths section. Normally I would stay away from subject matter like this but because of the number of question I get about it, I decided to add it to the myths section.
4/30/07 The Toning myth, oh how it makes me grind my teeth every time I hear the word "toning" in a gym. The problem is that "toning" is a vague and imprecise term which always causes miscommunication when discussing fitness goals.
4/29/07 So many changes. Added section on muscular asymmetry and what to do about it.
4/13/07 After a major computer problem, I'm back up and running! Added many new sections. Added a bodybuilding myths section - Eat big to get big, The "shaping" exercise myth, The "spot fat removal" myth, the muscle into fat , and the Just train harder myth. You have to know your basic physics to get the most out of bodybuilding. I broke down the home workout section by experience level, a beginning workout page for people just starting out, an intermediate workout page for those who have been lifting more than 6 months and an advanced workout. One thing that I am particularly excited about starting is my "Most Deceitful advertisement of the Month" award! I'm going to need your help on this one. If you see fitness/bodybuilding ads that make outrageous, unsupported claims please scan them and email them to me so I can give them the ridicule they deserve! Let me know what you think of the sites facelift.
1/15/07 cleaned up video clips. Put each video clip with the bodypart rather than on a separate videos page.
1/11/07 updated home equipment section to include the inexpensive used weight bench I bought, great for home workouts and can be easily disassembled and put in the closet for storage.
12/26/06 added my 2007 new years fitness resolutions, what are yours????? The important thing about new years resolutions is that they be specific and realistic. A goal like "I want to gain 50lbs of muscle in 2007" is specific but not realistic, 5-10lbs of muscle is the high end of realism for a natural bodybuilder.. A new years resolution like "I want to get in shape" is realistic but not specific enough, much better would be "I want to lose 10lbs this year and be able to complete a 10K run". Coming up with a new years resolution for fitness should be fun and exciting, if its not, then you need to re-look at your goals! Make sure to re-visit my goals section this time of year.
12/21/06 added a self-spotting rig to home workout equipment page. Now I have the perfect home setup, its small and can fit in my closet, its very inexpensive, and it lets me lift at 110% without fearing injury.
12/10/06 changed name of website from "Natural Bodybuilding for the Long Haul" to "Scooby's Home Bodybuilding Workouts".
12/08/06 added "twenty ones" for home biceps workouts and "kickbacks" for triceps. Some great exercises to gain muscle mass. Separated the arms workout to make separate biceps page and triceps page.
12/2/06 added backpack pushups. Are you on the road and want a killer chest workout but cant take any fitness equipment? The backpack pushup is for you! Load your pack up with heavy objects as high as possible in your backpack so the weight is held over your shoulder blades then crank out those reps! Gain muscle mass in those pecs while on the road!
11/13/06 added incline dumbbell press exercise for home bodybuilding workouts to help gain pec muscle mass and increase strength. Added incline dumbbell fly exercise for home bodybuilding workouts. Added incline front press exercise for home bodybuilding workouts.
11/8/06 Added better photos for barbell curls for biceps in the home arm workout page to help illustrate how to gain strength and add muscle mass. Added better photos for hamstring exercise good mornings in the home leg workout section.
11/03/06 Moved exercise video clips for home chest workouts to youtube. Home chest workout video clip for pushups, dumbbell flys and dumbbell press exercises were moved.
11/03/06 Moved exercise video clips for home arm workouts to youtube. Home arm workout for muscle mass and strength gain. Video clip for dumbbell curls, hammer curls, triceps french press, and barbell curls for arms were moved.
11/03/06 Moved exercise video clips for home leg workouts to youtube. Home leg workout for muscle mass and strength gain. Video clip for lunges and hamstrings were moved to youtube.
11/02/06 added video clip showing how to do a home chest workout with just dumbbells in less than 15 minutes - getting stronger bigger pecs is possible even for those without much time! This killer workout consists of pushups followed immediately by dumbbell flys and followed immediately again by dumbbell press. If you are short on time and cant make it to the gym, you can do this great chest workout can help you add muscle mass and gain strength in less time than it would take to drive to the gym. I find this workout gives me a much better pump than any gym workout.
11/02/06 added audio commentary to video clips for home chest workouts. In the audio commentary, I explain what good form is in each home exercise to help gain pec muscle mass safely. Dumbbell press exercise, chest dumbbell fly exercise, and pushup videos were modified.
11/2/06 added audio commentary to video clips for home arm workouts. In the audio commentary, I explain what good form is in each home exercise to help gain arm muscle mass safely. Barbell curl exercise for biceps, dumbbell curl exercise for biceps, hammer curl exercise for biceps, french press exercise for triceps were all modified.
11/2/06 added audio commentary to video clips for home leg workouts. Lunges and hamstring video clips were modified. In the audio commentary, I explain what good form is in each home exercise to help folks gain lower body muscle mass.
10/20/06 A day to celebrate, I canceled my Gold's gym membership!!! Been a member there since 1988 but it was time to leave. It was a great gym opened by a amateur bodybuilder who over the years expanded and opened 4 more gyms but became a businessman who only cared about the bottom line - same old story. From now on I'm working out exclusively at home, I'm psyched! I am very glad that Gyms are one of the businesses where the big national chains don't have an advantage over the small local establishments. This really inspired me to work even harder on my website to help people gain muscle and lose fat at home!
10/02/06 added video clip for the lunge. Lunges are a great whole-leg exercise that workout the quads, hamstrings as well as calves - great for adding lower body muscle mass. Lunges are a perfect part of a home workout and can easily be done with simple, inexpensive equipment.
9/28/06 starting transfer of video clips to youtube so that I can make them longer and include common mistakes for each exercise. I don't want to sacrifice quality of the clips. If you have some feedback, I would welcome it. I put the pushup video clip on youtube http://www.youtube.com/watch?v=4r9ekiouB_8 but left the others on my server. Please let me know if you think the quality is OK on youtube because it would save me bandwidth charges from my large video clips being downloaded. Note: this was quite a date in scoobysworkshop history up until this point I was having to pay to host my own videos!
8/1/06 added section on workouts for the road warrior to help you gain muscle and lose fat on the road!
7/7/06 added 6 more workout video clips. French triceps press exercise in the arm exercises section to help build triceps muscle mass and strength. Shoulder reverse fly exercise in the home shoulder workout section, and pullups (pull-ups) both the underhand exercise and overhand exercise in the home back workouts section to help you add muscle mass in the lats to get that wide flare. Added kinetic negative exercise technique section for the advanced bodybuilder, this technique is guaranteed to make you sore and help you break thru that stubborn plateau. You can use the kinetic negative technique for almost any home exercise, try it watch the muscles grow!
6/16/06 added 3 more workout video clips: dumbbell press exercise for chest, cardio exercise clips, and redid ab exercise video clips. All these exercises can be part of a great home workout to help you add muscle mass to your chest.
6/14/06 added 6 more abdominal exercises to the ab workouts section: ab crunch exercise (easy), ab crunch exercise (advanced), for chest added pushups (push-ups) video clip, hammer curl exercise for biceps, and dumbbell curl exercise for biceps. All these exercises can be part of a great home workout. Getting those ripped abs is a national obsession and requires two things, you must lose fat thru nutrition and exercise and do ab exercises.
6/7/06 changed menu structure of my bodybuilding website and got rid of frames
6/1/06 added photos to arm exercise home workout section: dumbbell curl exercise for biceps (palms up), dumbbell curl exercise for biceps (thumbs up), and barbell curl exercise for biceps. Most people starting bodybuilding want to add muscle mass in the pecs and arms but adding balancing muscle mass in the legs is just as important. Added results from first month of vegetarianism.
5/1/06 added photos and started vegetarian diet
4/10/06 added section on ibuprofen and bodybuilding
3/25/06 added leg and shoulder exercise workouts to home workout section. For home leg workout included the lunge exercise as a good all-around leg builder and a hamstring exercise which can be done at home using a barbell. You gotta build muscle mass in the legs to balance out those huge pecs or it looks funny! For home shoulder workouts, added the dumbbell front press exercise, the alternating dumbbell press exercise, the dumbbell side raise exercise, and the dumbbell reverse fly exercise. A great home workout for building muscle mass in the shoulder.
3/22/06 expanded home bodybuilding exercise section for chest workouts. Added the dumbbell fly exercise as a great pec muscle mass builder (my favorite) and added the chest dumbbell press exercise.
3/11/06 added sections on working around injuries and preventing lower back pain
3/6/06 added good posture and bad posture pictures
3/4/06 added more abdominal (ab) exercises for home workouts and photos. Getting ripped abs is about losing weight and doing ab exercises.
3/3/06, added photos to chest (pec) bodybuilding workout page. Gaining muscle in the pecs is usually one of peoples first concerns, unfortunately, people usually forget to balance their workouts and end up gaining muscle in a lopsided manor.
3/2/06, first introduction of my bodybuilding website. My humble beginnings showing people how they can lose fat and gain muscle at home!