Gold's Gym: Manassas

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Six-Week Fitness ProgramA six-week fitness program is a great jumping-off point when you're starting out on your fitness...

Six-Week Fitness Program

A six-week fitness program is a great jumping-off point when you're starting out on your fitness journey or preparing for a particular event. It's important to train regularly, targeting each part of your body and managing the rest of your lifestyle so your hard work in the gym is not wasted. After six weeks of working out five or six times a week, you will see significant changes in your body and fitness level. It's reasonable to expect fat loss of around 2 pounds per week. If you're looking to gain muscle, you can expect an increase of around 1 pound per week, provided you're eating a lot of healthy meals on top of your training.

Upper-Body Workouts
Working out your upper body twice a week, say on Mondays and Thursdays, will give you more sculpted arms and a stronger back and chest. Focus on the primary lifts -- bench press and overhead press -- and then add in secondary exercises like the triceps dip, lateral raise, lat pulldown, biceps curl and triceps pulldown. Perform eight to 10 repetitions of each exercise for three sets per workout. Work with weights that are heavy enough to make it a challenge for you to reach the end of the rep count.

Lower-Body Workouts
Working out the lower body twice a week, on Tuesdays and Fridays, for example, will develop the strength and tone in your legs and buttocks. This has the added benefit of developing core stability and balance. The key exercises to focus on for your lower body's development are the barbell squat, the deadlift and lunges. Add Bulgarian split squats, leg press, leg extension and calf raises into the mix as well. Again, aim for eight to 10 repetitions of each exercise per set, with three sets per workout, and work with weights that are heavy enough to make it a challenge for you to reach the end of the rep count.

Cardio Sessions
Cardio is an important part of any workout program as it increases your heart's strength and work capacity, which in turn affects the impact of all your other workouts. Your cardio sessions don't have to be long, and twice a week is enough. A quick sprint session on Wednesdays and Saturdays, followed by a 20-minute walk, will get your heart rate right up and improve the rate at which you are burning fat and building lean muscle. A typical sprint session is 20 seconds of all-out running, followed by 10 seconds of rest, repeated eight times. Walking at a leisurely pace afterward will also help regulate your stress and improve your recovery times.

Other Considerations
There are three more considerations when undertaking a fitness program like this: your diet, your sleep and your ego. All are vital to your success. Eating a diet of lean meats, eggs, nuts, seeds, lot of vegetables, some fruits, dairy and whole grains will give you all the nutritional support your body needs to meet the demands of your training. Sufficient sleep -- eight to nine hours a night -- as well as one to two days off from training per week, will allow your body to recover and restore itself after each workout as well. Finally, it's important to put your ego aside. Maintaining good form is more important than how much weight you're lifting. Push yourself, but listen to your body and be realistic about what you're currently capable of. It's key that you don't go overboard: training twice a day, every day, or skipping your rest days, will quite possibly lead to injury from overtraining.

Pull-Up Exercises for DeltoidsThe pull-up, while traditionally considered predominantly a back and biceps exercise, work...

Pull-Up Exercises for Deltoids

The pull-up, while traditionally considered predominantly a back and biceps exercise, works a number of other upper-body muscles, including your deltoids. When performing regular pull-ups, it's mainly your posterior deltoid -- the rear section -- that's working, but other variations of the standard pull-up can increase deltoid recruitment and make the exercise more shoulder dominant.

Go Wide
By changing from a shoulder-width grip on the bar to a wider hand spacing, you increase the demand on your deltoids. This wider grip brings your lats and teres major muscles into play, and it puts more strain on the rear delts, notes trainer Mike Simone of Men's Fitness. By pulling your chest right to the bar at the top of the movement and forcing your elbows down and back, your shoulders will also get more of a workout.

Staying Neutral
Most pull-up bars can be held using an underhand or overhand grip, but if your bar has the option of using a neutral grip, with your palms facing each other, choose this. This neutral grip puts your shoulders in a more natural position, according to strength coach Jason Ferruggia, so your deltoids still get a workout without placing undue stress on your joints.
Get Unpacked
Maintaining tension in your shoulders throughout an entire set of pull-ups and not quite fully extending at the bottom of each rep is known as packing the shoulder. While this is common practice, it can lead to cheat reps and a shortened range of motion, notes trainer Logan Christopher of Breaking Muscle. Instead of keeping the tension on all the time, try unpacking your shoulders by hanging completely straight at the bottom of every rep. This will make it much tougher to generate momentum to lift yourself up and make your shoulders work harder.

More Muscle-Ups
Perhaps the ultimate pull-up variation is the muscle-up. Muscle-ups start much like a regular pull-up, but with a lot more body swing and with your body further away from the bar. As you approach the top of the movement, roll your wrists over and bring your shoulders above your hands. Then, push yourself up until your arms are extended and your torso is above your hands, with the pull-up bar in-line with your thighs. These are extremely tough and only for advanced trainees. It is the explosiveness of the initial pull, combined with pushing yourself up over the bar, that increase deltoid activation. Body-weight training website Beast Skills advises performing muscle-ups on gymnastic rings when you first attempt them.

Sports Good for Slimming LegsSports are a great way to slim and tone your body, including your legs, through cardiovascu...

Sports Good for Slimming Legs

Sports are a great way to slim and tone your body, including your legs, through cardiovascular and strength exercises that you won't get using gym equipment or in fitness classes. When exercising, there is no way to reduce particular areas of body fat. However, the more you use any one muscle group, the more muscle you will gain. Therefore, if you do sports that require the use of your quadriceps, hamstrings and calves, you will be well on your way to strong, toned and slim legs.

Race Around
Track and field is a sport in which athletes compete in races on a track or the field associated with the track. Races include sprints and longer runs of various lengths as well as events such as the shot put and javelin throw. To participate in track and field events, you must not only have cardiovascular endurance, but strength to support activities such as sprinting and running on the track and sprinting, squatting and jumping on the field. These activities not only burn fat through cardiovascular exercise but activate the quadriceps, hamstrings and calves, shaping and toning these muscles.

Give It a Swing
Tennis, which can be played among two to four people, is often considered a game in which upper body strength is critical. However, if you do not strengthen your lower body to support the sprinting, running and agility necessary to chase a ball around the court, your game will suffer. In tennis, athletes squat, sprint, jump and turn -- activities that strengthen the glutes, quads and calves. In addition, tennis is a great way to lose overall body fat; a 150-pound adult will burn approximately 570 calories in a 60-minute doubles game.

Kick It
Soccer, much like track, is a game that involves a lot of running. However, unlike track, soccer requires different kinds of foot and leg work to maneuver the ball around the field, working the major muscle groups of the legs in ways different to track. Running up and down the field works the major leg muscle groups, including the calves, hamstrings and quadriceps. Foot and leg work required to move the ball, including dribbling, kicking and chipping, works the same muscle groups, but requires quicker motion, activating fast twitch muscles that don't often get worked while running.

Row, Row, Row Your Boat
Rowing engages the entire body for an overall cardiovascular and strength training workout. During a rowing session, all the major muscle groups in your back, arms, chest, core and legs are worked. Your quadriceps and hamstrings are used to propel each row, and the repetitive motion creates effects similar to those of reps done in strength training exercise at the gym: shapely legs with muscle definition.

Can You Wear Cross-Trainer Sneakers on Treadmills?Cross-trainers were invented for individuals who want their athletic s...

Can You Wear Cross-Trainer Sneakers on Treadmills?

Cross-trainers were invented for individuals who want their athletic shoe to seriously perform. They are made to be worn while doing a variety of different activities such as running, lifting weights and playing sports. Although they are not meant for long-distance runners who spend hours hitting the track and the treadmill, they are perfectly suitable for spending some time on a treadmill as a regular part of a training routine.

Cross Trainers Defined
Cross-trainers have multipurpose outsoles, low-profile midsoles and uppers that allow air circulation and are tough at the same time. They are hard-working shoes because they have to be able to do a variety of tasks depending on what you need -- support, breathability and cushioning are common characteristics. They are perfect if you are on a budget and like to do different athletic activities, as you can wear them without a high risk of injury for most activities.

The Choice is Yours
Runners have the option of purchasing a shoe made specifically for running. True running shoes help to cushion the impact of hard surfaces when the foot hits the ground, which protects the joints in the body. Running shoes are also breathable and light compared with cross trainers, which are often more bulky. Running shoes are firm and stiff in certain places for support. They also have really great traction so that you do not slip while running. Even if you cannot currently afford to purchase a running shoe, it is a good idea to know your options if you are doing a lot of running in the future.

The Right Shoes For A Treadmill
A treadmill is not exactly the same as walking or running on a hard surface. Although cross-trainer sneakers are good for training that uses many different types of activities and movements, they are subpar when compared with running shoes when running is the main activity being performed. Cross-trainers do not provide enough cushioning for a lot of impact on the feet from hitting the treadmill or pavement. This means you need to consider your treadmill use. For walking and short runs, a cross-trainer might be just fine. If you are spending a lot of time running on the treadmill, you might want to go ahead and invest in a pair of running shoes.

Consider This
Your cross-trainers need to fit you properly to be a good shoe for the treadmill. You should have a thumbnail length of space between the end of the shoe and your big toe. Make sure that your heel fits snugly in your cross-trainers so that you do not end up with blisters from excessive friction. Your laces should not have any breaks or frays so that you can pull them tight. Once the soles begin to wear away it is important to keep an eye on them so that you can replace them before you lose support and traction. Make sure that you wipe down your treadmill after each use so that you do not slip while wearing your cross-trainer athletic shoes.

Exercises to Lose Back & Underarm FatSagging, excess back and underarm fat is not just unsightly, it's unhealthy too. In...

Exercises to Lose Back & Underarm Fat

Sagging, excess back and underarm fat is not just unsightly, it's unhealthy too. In order to shave fat away from your back and underarm area, you need to have a multi-pronged fitness approach that combines regular cardiovascular activity to burn calories, with strength training exercises that specifically target and tone the muscle once you shave the fat away. The Centers for Disease Control and Prevention recommend at least 150 minutes of cardio exercise per week, combined with two days of strength conditioning exercises.

Eat a Healthy Diet
Regularly eating a healthy diet can help you to lose weight throughout your entire body. According to the Centers for Disease Control and Prevention a healthy, balanced diet emphasizes fresh fruit and vegetables, whole grains, low-fat dairy, lean meats, beans, eggs, nuts and is low in saturated fats, trans fats, sodium and sugar. Not going over your daily calorie needs will reduce your risk of weight gain, but if you're looking to lose belly fat, you'll need to reduce your daily calorie intake. Since 3,500 calories is equal to 1 pound of fat, cutting out 500 calories per day can help you shave fat from your underarms and back at a loss of 1 pound per week.

Break a Sweat
One of the best ways to lose weight in your underarm and back area is by engaging in regular cardio exercise. The key here is to get your heart pumping and break a sweat so you can burn more calories during a shorter period of time. To tone the underarms and back at the same time, incorporate cardio exercises that require you to use the upper body, such as swimming, basketball, the elliptical, kickboxing and dancing. Combine cardio exercises with two to three days of strength training exercises that target the underarms and back, such as flying supermans, Upward-facing Dog and inchworms.

Strengthen Your Underarms
The American Council on Exercise recommends the inchworm exercise for targeting your back and underarm area. To perform this exercise, make sure you have enough space around you to move freely. Stand up tall and engage your abdominal muscles. Bend forward at the waist and touch your palms to the floor. Walk your hands forward, allowing your heels to come off the floor. Transition into a high pushup position and perform one full pushup. Walk or hop your feet forward to your hands and repeat the entire sequence, walking forward into a pushup position.

Workout Your Underarms and Back
Upward-facing dog targets the entire back and the underarm muscles. To perform, lie on the front of your body. Press the tops of your feet into the floor and place your palms on either side of your chest. Roll your shoulders back and away from your ears and press your p***c bone into the floor to protect your lower back. Straighten your arms, lifting your head, shoulders, chest and upper abdomen off the floor. Hold this position for up to one minute, or until your arms fatigue. To come out of the pose, bend your elbows by your sides and lower your upper body gently to the floor.

Target Your Back
You can pretend that you're Superman flying through the sky with this ACE-recommended back exercise. To perform, lie face-down on the floor. Straighten your legs and press the tops of your feet into the floor. Extend your arms away from your body, pressing your inner arms close to your ears. Press your p***c bone into the floor to stabilize and protect your lower back. Simultaneously lift your arms, shoulders, upper chest and legs off the floor, balancing on your lower abdomen and pelvis. Hold this position for as long as you can -- up to one minute -- and gently release your body back to the floor.


9705 Liberia Avenue
Manassas, VA

Opening Hours

Monday 5am - 11pm
Tuesday 5am - 11pm
Wednesday 5am - 11pm
Thursday 5am - 11pm
Friday 5am - 11pm
Saturday 7am - 8pm
Sunday 8am - 8pm


(703) 369-4950


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