Here is how to eat your way top massive gains
Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE - if you want to gain mass at an accelerated pace...EAT FAT! Yes don't avoid fat, fat is essential in the mass gaining process, dietary fats play a essential role in muscle building hormone production which ARE the Keys to outstanding muscle growth.
I have never known any one to gain mass on a low fat diet, it just will
Not happen and let me tell you, if you are getting fat on a high calorie diet, I would not accuse your fat intake, no! Rather I would accuse the simple sugars in your diet. Also a low fat diet will lower your testosterone levels, something you want to avoid when you are trying to gain weight...
also you should Know that it is far easier to lose weight or fat if you first gain muscle mass(with some fat)first then try to lose the fat before trying to build muscle mass…this is true even if you are obese
my overweight clients, I first get the to build muscle before trying to lose fat...it way easier since muscle tends to increase your metabolism on a permanent basis, making you a fat burning machine. However not all fats are created equal, you want to avoid the saturated kind (as found in animals) and consume
The essential fatty acids...EFA's fats are energy and your body will burn it if you train correctly as espoused in the fastmuscles growth system...http://www.fastmuscles.com
The recipe that follows is simple to make and it will provide you with several days’ worth of weight gain dense snacks...
The next time you are heading out to your workouts; consume one of these babies and watch the energy boost. And you will not have to resort to the use of candy bars or some unhealthy snack
1/2 cup butter
1 cup apple juice concentrates (the frozen kind)
1 teaspoon vanilla
3 whole eggs
2 cups whole wheat flour
1 cup raw wheat germ
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 cup sunflower seeds
1 cup pecans
1 cup raisins
1 cup chopped dates
Preheat the oven to 350 degrees; blend the butter, eggs, apple juice
And vanilla together, sift together with flour, wheat germ, baking soda and baking powder then add them to mixture.
Add the rest of the ingredients, mix well and press into an oblong glass pan than you have buttered and floured, now bake until the top is golden brown-about 30 minutes, refrigerate to keep fresh
You will get 12 bars out of these and each one gives you
561 calories 30 grams of fat, carbohydrates 51 grams, 12 grams of protein...
And cost you less than a dollar each....
If you want to increase the portion value, include two scoops of massive growth
with me best wishes
Wednesday, October 27, 2010
Monday, October 25, 2010
Best Weight Lifting Workout Tips
Here are the six best muscle building workout tips I have discovered throughout my years as a celebrity fitness trainer. Please note: consult with your physician prior to taking part in any exercise program. Each individual has their own specific medical history, and overall objectives.
1. Use Multi-Joint Exercises
You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a
particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development.
2. Focus on Form Before Weight
While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!
3. Repetitions Should Be Slow and Controlled
Eliminating the external force, momentum, is the key. Once again, let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing.
4. Proper Rest Between Workouts Is Critical
Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth, and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10 days depending upon the intensity level. You shouldn't feel tired, and sore before your next workout, but eager to conquer the weights.
5. Don't Do Too Many Sets
Too many sets will put you in an over-trained zone. All you need is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary.
6. Track Your Progress
Without tracking your workouts you will not know where you are, and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will.
If you want the most effective, efficient weight training workout, then follow these six simple tips to maximum muscle development.
1. Use Multi-Joint Exercises
You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a
particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development.
2. Focus on Form Before Weight
While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!
3. Repetitions Should Be Slow and Controlled
Eliminating the external force, momentum, is the key. Once again, let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing.
4. Proper Rest Between Workouts Is Critical
Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth, and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10 days depending upon the intensity level. You shouldn't feel tired, and sore before your next workout, but eager to conquer the weights.
5. Don't Do Too Many Sets
Too many sets will put you in an over-trained zone. All you need is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary.
6. Track Your Progress
Without tracking your workouts you will not know where you are, and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will.
If you want the most effective, efficient weight training workout, then follow these six simple tips to maximum muscle development.
Friday, October 22, 2010
Build Big Deltoids
Build Big Strong Shoulder Muscles For V Shape Upper Body – Build Big Deltoids
We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.
Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.
As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.
Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don’t let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.
So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.
Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.
We shall discuss how to build big shoulder muscles in this article. You see, you may have a wonderful six pack abs or well defined chest muscles, but when you are in your street clothes, no one can see them. But if you have that massive V shape with bulging shoulder muscles, your body frame will tell the world that under those clothes is a well defined body of a gym warrior.
Most people think that in order to get that V shaped upper body like comic book super heroes, they only have to develop big broad back muscles and lats. Well, by having broad back muscles and well developed lats is only part of the equation to get a V shape upper body. For complete V shape upper body development, you will also need to build a powerful chest, big strong shoulder muscles or commonly called deltoids or delts for short and a slim waist.
As with building any muscles in your body, intensity is the key to building big deltoids. Your shoulder muscles are made up primarily of the anterior deltoid (front delt), medial deltoid (middle delt) and posterior deltoid (back delt). All 3 parts of your shoulder muscles must be targeted to build well defined and big strong deltoids that threaten to burst through your shirt. The problem here is that most people do not know that they must work on all 3 shoulder muscles and do most shoulder workouts by just concentrating on the anterior delts with exercises such as military press. Furthermore, working only on anterior delts could lead to over training your shoulder muscles because many other exercises like the bench press, dips and push ups also recruit shoulder muscles for its movements.
Your should be careful when working on your shoulder muscle exercises as your shoulders joints are very susceptible to injuries and therefore proper form in executing the exercises is crucial. Don’t let bad exercise form cause you injuries that may be permanent and put you out of the gym forever. One common injury prone exercise is the narrow grip upright row. Although this is a great trapezius and shoulder muscle exercise, it should be avoided because this exercise invokes unnatural and awkward shoulder joint movement.
So what exercises are good for building big strong deltoids? Well, besides the military presses, try Arnold Press, Lateral Raise, Bent Over Lateral Raises, Shoulder Width Upright Row and Shoulder Cable exercises. Ask your personal trainer or read up on how to perform these exercises in excellent form for great shoulder muscle development.
Remember that you must also develop other aspects such as a big broad chest, wide back muscles and flared lats as well as a slim waistline to get that much coveted V shaped upper body.
Sunday, October 17, 2010
Benefits of Strength Training
Benefits of Strength Training
The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.
Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.
Regular strength training will:
*help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.
*lower the risk of osteoporosis, hypertension and diabetes.
*help you avoid lower back pain.
*increase bone density which is important for post menopausal women.
*increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.
When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using.
Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.
The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.
Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.
Regular strength training will:
*help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.
*lower the risk of osteoporosis, hypertension and diabetes.
*help you avoid lower back pain.
*increase bone density which is important for post menopausal women.
*increase muscle mass which burns more calories throughout the day than an equal amount of fat.
Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.
When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using.
Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.
Saturday, October 16, 2010
Big Strong Chest Muscles Command Respect And Confidence
Big Strong Chest Muscles Command Respect And Confidence
So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest.
Many people actually think that there are 2 separate chest muscles, well there aren't. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle.
All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.
For best results building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.
Many people typically use only 1 or 2 types of chest exercises and almost invariably, it's the flat bench press and flys. Well, to build a powerfully big and well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle. All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.
A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.
good luck for all
So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest.
Many people actually think that there are 2 separate chest muscles, well there aren't. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle.
All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt.
For best results building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance.
Many people typically use only 1 or 2 types of chest exercises and almost invariably, it's the flat bench press and flys. Well, to build a powerfully big and well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle. All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth.
A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.
good luck for all
Monday, October 4, 2010
Basics Of Bodybuilding
Do you know what is Basics Of Bodybuilding?
Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.
The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.
As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.
Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.
The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.
The following are some basic exercises for the major muscle groups.
Chest
1. Flat Bench Press
2. Dips
3. Incline Bench Press
Legs
1. Squats
2. Straight Leg Dead Lifts
3. Leg Press
Back
1. Pull ups
2. Barbell Rows
3. Deadlifts
Biceps
1. Curls
2. Incline curls
Triceps
1. Lying Tricep Extensions
2. Close Grip Bench Press
Shoulders
1. Military Press.
Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.
I wish you a happy life with the sport of bodybuilding
Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week.
The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions.
As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique.
Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week.
The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.
The following are some basic exercises for the major muscle groups.
Chest
1. Flat Bench Press
2. Dips
3. Incline Bench Press
Legs
1. Squats
2. Straight Leg Dead Lifts
3. Leg Press
Back
1. Pull ups
2. Barbell Rows
3. Deadlifts
Biceps
1. Curls
2. Incline curls
Triceps
1. Lying Tricep Extensions
2. Close Grip Bench Press
Shoulders
1. Military Press.
Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.
I wish you a happy life with the sport of bodybuilding
Saturday, June 26, 2010
Back Exercises For Beginning Bodybuilders
What should the bodybuilder at the beginning of a return to the workouts?
For instance it is:
From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps.
2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.
4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
I hope bodybuilders learn from this information.
good luck
For instance it is:
From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps.
2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.
4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
I hope bodybuilders learn from this information.
good luck
Sunday, May 30, 2010
Arm Exercises For Beginning Bodybuilders
Arms of most muscles of interest to the bodybuilder so
How you can build arm muscles properly
Arm Exercises For Beginning Bodybuilders
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.
Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:
1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.
2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm - several smaller muscles that run from the elbow to the wrist.
There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.
Three biceps building exercises are recommended for beginners:
1. Standing barbell curl - 3 sets of 10-15 reps.
2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.
3. Preacher bench curls - 3 sets of 10-15 reps.
Three triceps building exercises are recommended for beginners:
1. Dips - 3 sets of 10-15 reps.
2. Close grip bench press - 3 sets of 10-15 reps.
3. EZ bar lying extensions - 3 sets of 10-15 reps.
One forearm building exercise is recommended for beginners:
1. EZ bar reverse curls - 3 sets of 10-15 reps.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
now ......
I advise you to see this video .. You will learn a lot
http://www.102way.com/bodybuilding
How you can build arm muscles properly
Arm Exercises For Beginning Bodybuilders
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.
Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:
1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.
2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm - several smaller muscles that run from the elbow to the wrist.
There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps.
Three biceps building exercises are recommended for beginners:
1. Standing barbell curl - 3 sets of 10-15 reps.
2. Alternative standing dumbbell curls - 3 sets of 10-15 reps.
3. Preacher bench curls - 3 sets of 10-15 reps.
Three triceps building exercises are recommended for beginners:
1. Dips - 3 sets of 10-15 reps.
2. Close grip bench press - 3 sets of 10-15 reps.
3. EZ bar lying extensions - 3 sets of 10-15 reps.
One forearm building exercise is recommended for beginners:
1. EZ bar reverse curls - 3 sets of 10-15 reps.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
now ......
I advise you to see this video .. You will learn a lot
http://www.102way.com/bodybuilding
Tuesday, May 25, 2010
Sunday, May 23, 2010
Wednesday, May 19, 2010
Thursday, May 13, 2010
Wednesday, May 12, 2010
Friday, April 23, 2010
Tuesday, April 20, 2010
Wednesday, April 14, 2010
Monday, April 12, 2010
Friday, April 9, 2010
Tuesday, April 6, 2010
Sunday, April 4, 2010
Saturday, April 3, 2010
Thursday, April 1, 2010
Wednesday, March 31, 2010
Friday, March 26, 2010
Wednesday, March 24, 2010
Monday, March 22, 2010
Saturday, March 20, 2010
Thursday, March 18, 2010
Wednesday, March 17, 2010
Tuesday, March 16, 2010
Monday, March 15, 2010
Friday, March 5, 2010
Wednesday, March 3, 2010
Monday, March 1, 2010
Friday, February 26, 2010
Thursday, February 25, 2010
Tuesday, February 23, 2010
Sunday, February 21, 2010
Saturday, February 20, 2010
Wednesday, February 17, 2010
Tuesday, February 16, 2010
Home Gyms - Advantages of Having Your Own Home Gym
My dear friend
I write to you at five o'clock in the morning
It has occurred to me to show you
Advantages and disadvantages of home gym
If you want to commit to a fitness lifestyle but your current lifestyle and commitments keep you from getting to the gym, then you may want to create the possibility of setting up your own home gym. I’m sure we would all like to make fitness a full time priority. However, that it becomes challenging (especially if you have daily commitments). We understand that we need to work out and be persistent with our efforts. However, we have little time blocked out to do it.
This is where a home gym can be effective for you. Don’t get me wrong, gym memberships are a great thing to have as well. However, having an area to set aside to exercise can be a valuable asset to people that make fitness a high priority. In this article I would like to discuss three advantages of having your own home gym:
Flexibility is a benefit that can have major impact on our lives. You will be able keep your commitment to your fitness. With Home Gyms, you can work out at any time. You will also have less time constraints to skip work outs. Home gyms are also a time saver for weekends. You can only allocate a half hour of your schedule to weight lifting and then spend the rest of the time being with your family.
A perfect example of the flexibility of a home gym is when you experience an un-expected schedule change. If you wake up late and miss your opportunity to go to your gym, you could always get a quick work out at home before you leave for work. You could also use this advantage at night time as well. If you miss your morning workout, you can always work out in the evening when you get home from work.
Privacy is also and advantage when you have your own home gym. I find the most important benefit to having privacy is that you get to focus on your routine. Since there is less chance of socialization (than there would be at the gym), you can really dial into your work out. Also, you can watch or listen to what ever you want while you’re working out.
Finally, the best part of having a home gym is that you have control. For example, a gym membership is an expense. If for some reason life throws you a curveball where you have to cancel your membership for any reason, you can use your home set up to your advantage. Your health would not be a casualty.
One downside to having a home gym is that the equipment can be expensive. So it is important to do proper research on gym equipment. You do not have to buy expensive items for your home gym if you don’t want too. You could buy basic weights and a bench to start off with and then get more equipment as your financial situation allows for it.
So if you’re a person with many daily commitments and can’t make it to the gym all the time, then consider investing in home gym.
Advantages and disadvantages of home gym
I wish I had been successful in presenting this topic
I write to you at five o'clock in the morning
It has occurred to me to show you
Advantages and disadvantages of home gym
If you want to commit to a fitness lifestyle but your current lifestyle and commitments keep you from getting to the gym, then you may want to create the possibility of setting up your own home gym. I’m sure we would all like to make fitness a full time priority. However, that it becomes challenging (especially if you have daily commitments). We understand that we need to work out and be persistent with our efforts. However, we have little time blocked out to do it.
This is where a home gym can be effective for you. Don’t get me wrong, gym memberships are a great thing to have as well. However, having an area to set aside to exercise can be a valuable asset to people that make fitness a high priority. In this article I would like to discuss three advantages of having your own home gym:
Flexibility is a benefit that can have major impact on our lives. You will be able keep your commitment to your fitness. With Home Gyms, you can work out at any time. You will also have less time constraints to skip work outs. Home gyms are also a time saver for weekends. You can only allocate a half hour of your schedule to weight lifting and then spend the rest of the time being with your family.
A perfect example of the flexibility of a home gym is when you experience an un-expected schedule change. If you wake up late and miss your opportunity to go to your gym, you could always get a quick work out at home before you leave for work. You could also use this advantage at night time as well. If you miss your morning workout, you can always work out in the evening when you get home from work.
Privacy is also and advantage when you have your own home gym. I find the most important benefit to having privacy is that you get to focus on your routine. Since there is less chance of socialization (than there would be at the gym), you can really dial into your work out. Also, you can watch or listen to what ever you want while you’re working out.
Finally, the best part of having a home gym is that you have control. For example, a gym membership is an expense. If for some reason life throws you a curveball where you have to cancel your membership for any reason, you can use your home set up to your advantage. Your health would not be a casualty.
One downside to having a home gym is that the equipment can be expensive. So it is important to do proper research on gym equipment. You do not have to buy expensive items for your home gym if you don’t want too. You could buy basic weights and a bench to start off with and then get more equipment as your financial situation allows for it.
So if you’re a person with many daily commitments and can’t make it to the gym all the time, then consider investing in home gym.
Advantages and disadvantages of home gym
I wish I had been successful in presenting this topic
Sunday, February 14, 2010
Thursday, February 11, 2010
Wednesday, February 10, 2010
Subscribe to:
Posts (Atom)
