Tuan Tran: Dumbbell Front Squats

Bodybuilder and raw power lifter Tuan Tran performs in this video a Dumbbell Front Squat which is also called a French Squat.

Target Body Part: Back, Butt/Hips, Legs - Thighs, Full Body/Integrated
Primary Muscles: Glutes, Quads
Secondary Muscles: Abs, Hamstrings

Step 1
Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

Step 2
Stiffen your core and abdominal muscles (bracing) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.

Step 3
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.

Step 4
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.

Step 5
Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.

Step 6
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.

New AAG Model: Jeff Grant

Jeff Grant, the new model on AllAmericanGuys, is becoming a well-known commodity these days. He's been published a half a dozen times in major national fitness magazines, including Muscle & Fitness and Men's Exercise. The 26-year-old athlete is a personal trainer, part time model and also enjoys taking on new challenges in life.

Prior to getting involved in modeling, Jeff was featured on a reality TV show for the WB network (Big Man on Campus). This is where he got his start to being in front of the cameras. Jeff says he spends five to six days a week in the gym conditioning and working out his body.

His stats: Height: 5'11, weight: 180
Most admired body part: Biceps

You find many high quality photos and videos with Jeff Grant on AllAmericanGuys.

Rob Riches: Strong Harmstrings & Glutes

In this video bodybuilder and fitness model Rob Riches works hamstrings and glutes. He performs and explains his most effective exercises.

Nick B. Is Getting Huge

AllAmericanGuys' new top model Nick B. is turning into a big guy. And he wants it that way. In addition, Nick is growing out his hair for future photo and video shoots. In a new amazing video on AAG Nick is pumping iron in the gym, flexing and showing off his ever-growing muscles. Here are the best stills:

You find a big number of high quality photos and videos with Nick B. on AllAmericanGuys.

Tuan Tran: Non-Gym Tricep Kick Backs

Bodybuilder and powerlifter Tuan Tran demonstrates another effective exercise without a gym. In this video you will see him do some standing tricep kickbacks with gallons of water. Tuan explains: "Keep your arm tucked into your side at a 90 degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the gallon back to the starting position. Repeat with your opposite arm." Watch the video:

Tyler Southwick: I Always Wanted To Be Bigger

The 24-year-old bodybuilder has gained some more muscle mass and presents himself in top shape on his new photos.

On his homepage TylerSouthwick.com Tyler answers the most frequent questions:

How did you get into working out and getting big?
I started working out because I was a skinny little twig, weighing in at about 115, and I always wanted to be ripped and a whole lot bigger.

What is your favorite bodypart to train?
My favorite bodypart to train would have to be my back, because I LOVE pull ups.

What is your favorite exercise?
My favorite exercise is bench press and pull ups.

What are some of your interest and hobbies?
I enjoy basketball, snowboarding, video games/computer gaming (I�m a huge nerd), and anything competitive.

What are some of your goals, as far as bodybuilding goes?
I would like to compete one day and place top 3.

Tim Thomas: How I Stay In Shape

Bodybuilder Tim Thomas trains at the original Metroflex Gym in Arlington, Texas, and discusses his philosophy of staying in shape all year.

Tuan Tran: Non-Gym Push Ups

Bodybuilder and powerlifter Tuan Tran presents a video on non gym training. Here you will see him do many different variations of push ups. The list:

1. Regular Push Ups
2. Delta or Triangle Push Ups
3. Single Leg Push Ups
4. Diamond Push Ups
5. Single Arm Push Ups
6. Plyo Push Ups
7. Clap Push Ups

Scott Herman: Ab Crunch

In this video fitness model Scott Herman demonstrates how to do a ab crunch on the floor of your gym or at home:

James Ellis: Cover Shoot

In this video fitness model James Ellis talks about his shoot for the cover of the magazine Exercise and Health which took place at a kick boxing gym, and introduces his favorite photographer: