Saturday, August 23, 2008

Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you

How To Bulk Up Fast - Without Getting Fat

This is the simplest advice you can use to BULK UP FAST without getting fat at the same time!

I used the same formula when I lived at home with my parents and gained over 50 pounds of muscle mass over the course of a year. My Mom was a tough negotiator and only agreed to shop for my breakfast, lunch and dinner. Those three meals covered about half of my caloric intake getting me close to 3000 calories each day. My meal plan required a consumption of four to five thousand calories so I was still a few dozen calories short from new muscle growth.If you are like me and work 8-12 hours a day than it is easy to become apart of the ‘Lame Blame Club’ that defaults to the most convenient excuses in the book. If you are trying to build more muscle mass than you must have a easy strategy to get in those extra 1000-2000 precious calories that you are missing.The 'See' Food Diet Is Not The AnswerToo bad it's not as easy as picking up a box of five dollar pizza or four cheeseburgers on your way home from work to make up those extra calories. Actually, it is that easy, if you believe that a calorie is a calorie.If building muscle was as easy as stuffing 8,000 calories of pizza, fries and burgers than I don't think anybody on this planet would have a problem gaining huge muscles! The extra calories I am going to recommend are based on clean calories. These extra calories are for the guys who want to build slabs of new muscle without a fat gut, love handles and a double chin!Most mass diets wreak havoc on your health because they are based on unclean calories. Sure you climb the scale quickly but you also run the risk of heart disease, diabetes, cancer, and hundreds of others health risks associated with poor diet. Will your time in the gym offset these health problems associated with carrying too much fat? A little, but not much, and not in the long run.Right now your body needs a certain number of calories to grow. Let me ask you a simple question.Are you as muscular as you want to be right now?Yes. Than keep doing what you are doing!No. Than most likely your body needs a strategy to ingest an extra 1000-2000 calories per day. How are you going to do that?Store Bought Weight Gainer Shakes Are Not The Answer
Most guys resort to weight gain shakes. The weight gain shakes at health food stores are usually made with very poor protein quality and loads of sugar. Not good, but the idea of a weight gainer shake is an excellent one. Liquid-calories are easy to consume and ideal for in between meal feeding. But you got to make your own unless you want to look like a pregnant power lifter!
The Home Made Weight Gainer Is The Answer! Here's what you will need:
Three-four large 1 L water bottles
A blender
Couple bags of frozen berries from Costco
A tub of natural peanut butter
A tub of protein powder
A few bags of low fat milk
10 minutes of your day
No, you are not mixing all these ingredients exactly but you can mix the following:
1-3 cups of low fat milk – 300 calories
1-2 cups of mixed berries – 200 calories
40-60 grams of protein powder – 160-240 calories
1-2 tbsp of natural peanut butter – 200 calories
As you can see, this adds up quickly to over 800 clean calories and they are all healthy foods. You will notice that these shakes have no junk sugars and no 'bad' fats. So for all those whiners who complain that they can't get enough food each day – throw that excuse out the window. You now have a solution.If calorie counting is not your thing than simply monitor the number of cups, scoops and tbsp. I would suggest starting with portion sizes of 1 for everything while the 40-60 grams of protein always is consistent i.e. 1 cup, 1 scoop and and 1 tbsp of the above ingredients and than build to two and and three where recommended.Your Are In Complete Control Of How Big You GetThese shakes are completely flexible and you are in control of how much weight you gain and at which rate. Don't be surprised if the volume of the these shakes make you part with your wash board abs and result in canceling your Calvin Klein photo shoots. Throw a couple of these shakes into your daily meal plan and you'll fill that gap towards new muscle growth. No drive through required!Remember, the title of this article was how to bulk up fast, not how to stay lean all year. I believe that bulking up is the most effective way to gain mass muscle. Taking the stay lean all year approach might help you build 5 pounds of muscle a year if your lucky but taking the bulk up like you mean it will help you skyrocket 20-30 pound or more and actually make you look like someone who lifts weights! Which one do you want?

7 Quick Tips To Better Muscle Fitness Workouts.

Detecting how to construct muscle accumulation is astonishing that all bodybuilder desires the reply to. After all, it is the major part of every muscle construction exercises. There are seven fast tilts to assist you construct muscle accumulation that you might instantly put in your exercises schedule.

Optimize Your Lifting -constructing extra muscle accumulation will necessitate more strength in lifting. What it means by that is the weightier the mass is, over and above how quick you press on it, generates strength. This strength will consecutively construct more muscle.

Use Dumbbells - evade employing the machines and stick to the essentials in your muscle construction exercises. Dumbbells are the most excellent because of their enlarged variety of movement. They permit you to work lots of diverse muscles throughout your exercise.

Slice out Any Aerobics - While aerobics are immense for heart, they would not assist in constructing muscle. Actually, they obstruct with muscle constructing and burn up glycogen.

Eat red meat and Fishes - Be certain to consume slant red meats and fishes. For instance, salmon that holds large quantities of Omega-three. The proteins in red meat will improve and generate additional muscle growth.

Add Supplements to Your Diet - sequentially to acquire the mainly outside your muscle strength exercises, put in bodybuilding supplements such as whey proteins, glutamine and creatine. If you comprise a low level of glutamine it will merely avert best possible muscle growth. By adding up bodybuilding supplements like glutamine you will support more expansion.

Take It to the Max - one more answer to how to construct muscle accumulation is to educate serious and thrust you. In place of three sets of six reps with thirty-five pound coils, thrust it to fifty pounds and do one set of ten reps, the point is to thrust yourself in anticipation of you may no stretched stir the muscle.

Break - There are lots of body builders who fall short to build muscle gathering quick for the reason that they over train. They by no means offer their body a possibility to get better. By offering your body the break it requires, you can reinstate glycogen intensity and permit your muscles to revisit to best heights.

These are only some tips that might help in you discerning how to construct muscle accumulation. Put them within your muscle strength exercises and you must start considering outcome rapidly.

Easy Exercises For Well-Defined Biceps For Men

There are three main things a man can be proud about: broad shoulders, firm chest, and nicely shaped biceps and triceps. When all these are in maintained, a man is physically fulfilled. In any fitness club, most of the time men are busying themselves with lifting barbells and working on machines. This is mainly because they want to contour the shape of their arm muscles as they are the most exposed part in their body.

It's significant in a man to have nice arms so that he could look attractive to a woman. It may be too physical to claim that but it is what reality is. Men are more confident with muscled arms, chest and abs. These 3 Easy Exercises for Well-Defined Biceps for Men can be followed if you really desire for bigger and firmer biceps:

1.Seated Tilted Curls Exercise. If you are a beginner, you can do three sets of each routine. Repetition should be 10 to 15. For average fitness buffs who've been working out for three months to one year, you can try doing four sets of each and 6 to 15. For those advanced workout buffs that have been serious about working out for more than a year, you can do 10 to 21 repetitions of 5 sets each routine. In seated titled curls, you will be lying on the bench that's titled to 45 degrees only. Hang your arms independently and use your bicep muscles to curl the dumbbells weight. As you lift the dumbbells to the center point, spin your wrists so that your palms face the ceiling. Contract your biceps as you lower the dumbbells to the initial placement. Alternate the curls: while one hand is lifting, the other must be coming downwards. You have the option to curl them down simultaneously as well to increase resistance.

2.Cable Curls Exercise. This is comparable to the barbell curl but the difference is that it targets the biceps in a varying position tending to permit strong control. Stand upright but your legs partly bent. As you push your upper arms against your torso's sides, you are allowing restricted control. Curl the weight in a mini-circular motion toward your chin. Contract your biceps as you hit the end before you finally get back to the original position.

3.Intensity Curls Exercise. Here, you can sit on a bench, incline a bit and clamp your elbow inside your knee. Curl up slowly with your right hand holding a lightweight or heavyweight dumbbell. With your 45-degree back and other arm relaxing on the air, you must curl down and up slowly but higher repetitions for a more intense and focused bicep forming exercise.

Nothing is better than a focused, consistent and appropriately executed bicep training exercise so that you can achieve nicely shaped arms. Execute any of the biceps exercises and flaunt a bigger, firmer and nicer biceps

Exercise to Get Sexy Six Pack Abs For Both Men and Women

There are a multitude of resistance workouts that have been known to develop a number of different body parts in terms of muscle. Bicep curls and lateral presses develop muscles located at the upper part of the body.

As it would follow, there are also a number of workout routines meant to develop one's abdominal muscles. These are the exercises that give men and women the sexy abs that they proudly show to everyone.

One exercise that has been proven to work for a great number of people yearning for that sexy, trim stomach would be what is called the plank:

1. Lie face down on the floor, with your elbows on the ground and your shoulders parallel to them.

2. Position your legs along the length of your body, in the same way they would be when you do pushups.

3. Hold this position for a few seconds, making sure your entire body does not touch the
ground. Make sure to keep your entire body in a perfectly diagonal position - something resembling a plank. As you do so, you will notice that your abdominal muscles will begin to contract, as you keep yourself steady.

4. The objective would be to hold this position for a total of two minutes. You can

Intensify this workout by lifting up one foot off the ground by about an inch or two.

5. The entire exercise will need about three or more times.

This routine will eventually help tone those ab muscles, and also help develop other muscle groups, such as those located on the back.

7 Chest Exercises to Firm Up the Pecks.

The only way to make small chest look bigger is to perform "Chest exercises" on regular basis. Before going any further it is very important for you to learn the basic principals and fundamentals of burning fat and gaining muscle. Building chest has always been termed difficult. The reason chest appears to grow slow is due to its size. Chest is a major muscle with lots of fibers. Get started and develop toned, rock hard pecks with some of the most effective "Chest exercises" given below. This is a totally natural program that is hitting the bodybuilding world by storm, so prepare for amazing muscle growth guaranteed and in super quick time.

Basically, in order to have a total chest development you need to do 2 kinds of movements- Press and Fly's.

(1) Incline Bench Dumbbell or Barbell Press For Upper Chest:

Lie on an incline bench, the angle of which should be around 30 degrees and no greater or else the workload is shifted to the shoulders and off the chest. Select a pair of moderately heavy dumbbells. Grab each dumbbell using a regular grip instead of a grip where your palms face inward. Position yourself and have your spotter hand you two dumbbells, one for each hand. Press the dumbbells upward in an explosive fashion. Conversely, return to the start position in a slow and controlled fashion. Repeat the movements by increasing weights, for as long as you can until failure.

(2) Flat Bench Dumbbell or Barbell Press for Middle Chest:

Lie flat on the bench. For balance and power keep your head, shoulders in contact with the bench at all times and your feet spread out flat on the floor. Have your spotter hand you each dumbbell and without bouncing, smoothly reverse direction and forcefully press to full arm extension directly above your chest and vice versa. Repeat until failure.

(3) " Chest exercises"- Dips For Middle Chest:

Find a set of dip bars and position yourself on them with your knees bend and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.

(4) Wide Grip Decline Barbell Bench Press for Lower Chest:

Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is as wide apart as possible. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position in an explosive fashion. Repeat until failure. Because of the angle of this "chest exercise" touching the bar to your chest is fine.

(5) Smith Machine Incline bench Press for Upper Chest:

This 'Chest exercise" is very similar to the regular barbell incline bench press. The only difference is that a smith machine acts as a spotter to you. Place a free standing incline bench under a smith machine. Lie flat on your back and grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell and slowly lower it to about 3 inches above your clavicle and then press the bar back to the start position. Do not touch the bar to your upper chest.

(6) Flat Bench Cable Flyers for Middle Chest

Place a free standing flat bench in between a cable pulley machine that has pulleys on two sides. Position yourself on the flat bench, flat on your back. Using a low pulley on each side, have your spotter hand you the one-hand attachment for each hand. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the pulleys, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecks together for a one-count.

(7) Free Motion Cable Crossovers For Middle Chest:

Using the free motion machine, securely hold both handles and positions you in a balanced stance. While keeping a slight bend in your elbows, slowly bring the cables out in front of you while keeping the tension entirely on your chest muscles. Squeeze your chest at the peak position and let the weight back up slowly to the starting position.

The secret to a more sculpted physique is to combine chest building weight moves with fat burning cardio. The suggested "Chest exercises" will firm up flabby muscles, while cardio exercise burns fat from all over the body, including your chest and torso. Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Perform these suggested "Chest exercises" 2-3 times a week, with a rest day in between.