Wednesday, May 21, 2008
Huge Biceps Workout
Arms are usually the first noticed, they project power and define
the remainder of your physique. When training arms, it is must
that you progressively increase the poundage, intensity, and
variety of exercises. More sets is not always better, but more
intensity is.
Here are the three most basic and effective exercises:
1) The Standing Alternating Dumbbell Curl - A great warm up exercise
and a major mass builder. At the start of the rep, with the palm
facing the outer thigh, as the curl begins, twist the wrist upward.
At the end of the rep, squeeze the bicep (flex) for a peak
contraction. On the decent, resist the weight. Try not to swing
the weights, instead, you can apply lots of power to the upper
half of the curl by "tucking" your body under slightly to get
more of a press and squeeze on the heaviest sets. This is one
advantage of the standing position. Always remember that this
exercise demands intense concentration on the contraction of
each arm in order to receive maximum effectiveness.
2) The Seated Alternating Dumbbell Curl - Has the same effect as
standing curls, except that they provide more muscle isolation.
With these, you cant use body language to help power the weight
up. Seated curls also demand more mental effort, because of the
concentrated nature of the movement. Still, the same rules apply:
Squeeze up, supinate as you go, then resist strongly on the
return to avoid letting your body rock and forth. One option to
consider is using a bench with a back support to minimize the
chances of swinging the weights.
3)The Barbell Curl - Particularly useful as a mass builder. You
can do this exercise alone but it is considerably more effective
when being performed with a partner. The exercise described is
call "build ups". These are performed with 2 people standing in
front of each other with a selected weight than can be handled by
both trainers. The goal is to pyramid 7 reps. For example, You
pick up the weights and complete 1 rep. Pass the weight to your
partner and they too shall perform 1 rep. The weight is then
returned to the first partner to complete 2 reps. The weight is
then given back to the second partner again and they will
complete 2 reps. Then pass the weight back so the first can
complete 3 reps. Etc.. This procedure will continue until 7 reps
are completed by both parties. After seven reps is completed,
then work your way back down. 6,5,4, etc... This technique may
sound very simple and easy, but once you try it I'm positive
you will have a change of heart.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Arms are usually the first noticed, they project power and define
the remainder of your physique. When training arms, it is must
that you progressively increase the poundage, intensity, and
variety of exercises. More sets is not always better, but more
intensity is.
Here are the three most basic and effective exercises:
1) The Standing Alternating Dumbbell Curl - A great warm up exercise
and a major mass builder. At the start of the rep, with the palm
facing the outer thigh, as the curl begins, twist the wrist upward.
At the end of the rep, squeeze the bicep (flex) for a peak
contraction. On the decent, resist the weight. Try not to swing
the weights, instead, you can apply lots of power to the upper
half of the curl by "tucking" your body under slightly to get
more of a press and squeeze on the heaviest sets. This is one
advantage of the standing position. Always remember that this
exercise demands intense concentration on the contraction of
each arm in order to receive maximum effectiveness.
2) The Seated Alternating Dumbbell Curl - Has the same effect as
standing curls, except that they provide more muscle isolation.
With these, you cant use body language to help power the weight
up. Seated curls also demand more mental effort, because of the
concentrated nature of the movement. Still, the same rules apply:
Squeeze up, supinate as you go, then resist strongly on the
return to avoid letting your body rock and forth. One option to
consider is using a bench with a back support to minimize the
chances of swinging the weights.
3)The Barbell Curl - Particularly useful as a mass builder. You
can do this exercise alone but it is considerably more effective
when being performed with a partner. The exercise described is
call "build ups". These are performed with 2 people standing in
front of each other with a selected weight than can be handled by
both trainers. The goal is to pyramid 7 reps. For example, You
pick up the weights and complete 1 rep. Pass the weight to your
partner and they too shall perform 1 rep. The weight is then
returned to the first partner to complete 2 reps. The weight is
then given back to the second partner again and they will
complete 2 reps. Then pass the weight back so the first can
complete 3 reps. Etc.. This procedure will continue until 7 reps
are completed by both parties. After seven reps is completed,
then work your way back down. 6,5,4, etc... This technique may
sound very simple and easy, but once you try it I'm positive
you will have a change of heart.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Wednesday, May 14, 2008
Basic Tips for Healthy Eating
Little changes add up to big improvements over time. The following are
some tips on adopting a better eating style for life:
* Plan ahead. Prepare or plan your meals at least a day ahead. Avoid
eating on the run - impulsive food choices are more likely to be poor
ones.
* Shop wisely. Don't shop for groceries when you're hungry - your
impulses may override your good sense. Hit the outside aisles first.
That's where the vegetables and fruits - foods you want to emphasize
- are usually found.
* Order carefully. In restaurants, look for foods that are broiled,
grilled, baked, or steamed rather than fried. Ask to have dressings
and sauces served on the side. If a dish is unfamiliar to you, ask
the waiter to describe how it is prepared.
* Cook creatively. Cooking at home gives you more control over
ingredients, cooking methods, and cost. Home cooking doesn't have
to be plain. Look at creating healthy, tasty meals as a challenge,
not as a chore.
* Think positively. Eating right has a lot to do with attitude.
If you succumb to temptation once in a while, don't panic. Just
get back on track at your next meal.
* Involve others. Invite family and friends to share your nutritious
meals. Any dining experience is more fun when it's enjoyed with good
company.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Little changes add up to big improvements over time. The following are
some tips on adopting a better eating style for life:
* Plan ahead. Prepare or plan your meals at least a day ahead. Avoid
eating on the run - impulsive food choices are more likely to be poor
ones.
* Shop wisely. Don't shop for groceries when you're hungry - your
impulses may override your good sense. Hit the outside aisles first.
That's where the vegetables and fruits - foods you want to emphasize
- are usually found.
* Order carefully. In restaurants, look for foods that are broiled,
grilled, baked, or steamed rather than fried. Ask to have dressings
and sauces served on the side. If a dish is unfamiliar to you, ask
the waiter to describe how it is prepared.
* Cook creatively. Cooking at home gives you more control over
ingredients, cooking methods, and cost. Home cooking doesn't have
to be plain. Look at creating healthy, tasty meals as a challenge,
not as a chore.
* Think positively. Eating right has a lot to do with attitude.
If you succumb to temptation once in a while, don't panic. Just
get back on track at your next meal.
* Involve others. Invite family and friends to share your nutritious
meals. Any dining experience is more fun when it's enjoyed with good
company.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Wednesday, May 07, 2008
Massive Chest Workout
Just as having big arms project power, A powerful chest always gets
respect. The chest is also one of the first noticed attributes about
a bodybuilder. The weight lifting routine below along with your
dedication will make your chest as powerful and respected as possible.
1) The Bench Press - Without a doubt the most basic and effective
means to build the chest. The bench press should be the primary
exercise for any chest routine, all other exercises should be
subordinate. You should provide you chest with a good warmup cycle.
Try a weight in which you can rep out at least 15 reps without any
muscle strain. After a good warmup I go right to the heavy weights.
2) The Dumbbell Bench Press - The only exercise that can even come
close to the bench press for building mass on the chest. The
advantage that this has over the bench press is the range of motion.
The bench press limits you in range because the bar can only go as
far as touching the chest. The dumbbell press allows you to go beyond
that point. With the dumbbells, you can get more of a stretch. Bring
the dumbbells down slowly and evenly and ensure the palms are facing
up and outward. When bringing the weights up, twist the wrists
inward so the palms are facing each other and pause for a second to
squeeze the chest muscles together. You want to do this for every rep.
Do at least 4 sets with 8 to 10 reps per set. The main thing to
consider on this exercise is form. You want each rep to be smooth
and controlled.
3) The Incline Dumbbell Press - An excellent means for building the
upper chest. The only precaution is to ensure you don't go to heavy
and damage or overwork the shoulders. You want to bring the weights
down slowly and controlled with wrists up and outward, and push up
on the weights turning the wrists inward to squeeze the chest at
the end of the rep.
4) The Cable-Cross - This exercise should not be used by
beginners who still does not have a basic foundation built. This
exercise is mainly for builders with a chest foundation already
built and want to perfect it. I see it all the time in the gym
where newcomers perform many sets of cable crosses and all for
nothing. It really isn't necessary to do extremely heavy weights
with this machine because like I said before, it is used to
perfect what you already have. Therefore what is important is the
form and the number of reps. You want to go with a weight in
which you can perform up to 15 reps with. Start with the arms
straight out and bring your hands together. Hold the arms in this
position for a second and squeeze the pec muscles together. Repeat
this for every rep.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Just as having big arms project power, A powerful chest always gets
respect. The chest is also one of the first noticed attributes about
a bodybuilder. The weight lifting routine below along with your
dedication will make your chest as powerful and respected as possible.
1) The Bench Press - Without a doubt the most basic and effective
means to build the chest. The bench press should be the primary
exercise for any chest routine, all other exercises should be
subordinate. You should provide you chest with a good warmup cycle.
Try a weight in which you can rep out at least 15 reps without any
muscle strain. After a good warmup I go right to the heavy weights.
2) The Dumbbell Bench Press - The only exercise that can even come
close to the bench press for building mass on the chest. The
advantage that this has over the bench press is the range of motion.
The bench press limits you in range because the bar can only go as
far as touching the chest. The dumbbell press allows you to go beyond
that point. With the dumbbells, you can get more of a stretch. Bring
the dumbbells down slowly and evenly and ensure the palms are facing
up and outward. When bringing the weights up, twist the wrists
inward so the palms are facing each other and pause for a second to
squeeze the chest muscles together. You want to do this for every rep.
Do at least 4 sets with 8 to 10 reps per set. The main thing to
consider on this exercise is form. You want each rep to be smooth
and controlled.
3) The Incline Dumbbell Press - An excellent means for building the
upper chest. The only precaution is to ensure you don't go to heavy
and damage or overwork the shoulders. You want to bring the weights
down slowly and controlled with wrists up and outward, and push up
on the weights turning the wrists inward to squeeze the chest at
the end of the rep.
4) The Cable-Cross - This exercise should not be used by
beginners who still does not have a basic foundation built. This
exercise is mainly for builders with a chest foundation already
built and want to perfect it. I see it all the time in the gym
where newcomers perform many sets of cable crosses and all for
nothing. It really isn't necessary to do extremely heavy weights
with this machine because like I said before, it is used to
perfect what you already have. Therefore what is important is the
form and the number of reps. You want to go with a weight in
which you can perform up to 15 reps with. Start with the arms
straight out and bring your hands together. Hold the arms in this
position for a second and squeeze the pec muscles together. Repeat
this for every rep.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Thursday, May 01, 2008
Action List for Fruits and Vegetables
Did you know there are at least four great reasons to eat more fruits
and vegetables?
1) It is easy to do.
2) Almost all are low in calories and fat.
3) They are a good source of vitamins and minerals and provide fiber.
4) They may help reduce cancer risk.
Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.
Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.
First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.
Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.
Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.
Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.
Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.
Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.
Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.
Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.
Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.
Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.
Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Did you know there are at least four great reasons to eat more fruits
and vegetables?
1) It is easy to do.
2) Almost all are low in calories and fat.
3) They are a good source of vitamins and minerals and provide fiber.
4) They may help reduce cancer risk.
Here are some actions to get you started and keep you going. Try two
or three actions now and try more later.
Buy many kinds of fruits and vegetables when you shop, so you have
plenty of choices, and you don't run out. Buy frozen, dried, and
canned as well as fresh fruits and vegetables.
First, use the fruits and vegetables that go bad easily (peaches,
asparagus). Save hardier varieties (apples, acorn squash) or frozen
and canned types for later in the week.
Use the salad bar to buy cut-up fruits/vegetables if you're in a
hurry.
Keep a fruit bowl, small packs of applesauce, raisins or other
dried fruit on the kitchen counter, table, or in the office.
Pack a piece of fruit or some cut-up vegetables in your briefcase
or backpack; carry moist towelettes for easy cleanup.
Keep a bowl of cut-up vegetables on the top shelf of the
refrigerator.
Add fruit to breakfast by drinking 6 oz of 100 percent fruit juice
or by having fruit on cereal.
Add fruits and vegetables to lunch by having them in soup, salad,
or cut-up raw.
Add fruits and vegetables to dinner by microwaving or steaming
vegetables and having a special fruit desert.
Increase portions when you serve vegetables and fruits. Season
them the low-fat way with herbs, spices, and lemon juice. If sauce
is used, choose a nonfat or low-fat sauce.
Choose fruit for dessert. For a special dessert, try a fruit
parfait with low-fat yogurt or sherbet topped with berries.
Add extra varieties of vegetables when you prepare soups, sauces,
and casseroles (for example, grate carrot and zucchini into
spaghetti sauce.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Wednesday, April 23, 2008
Building Big Shoulders
Wide shoulders are what make a person look powerful, the shoulders are
also one of the first noticed and admired body parts. With the workout
routine explained below, lets try to make yours as large and as
powerful as humanly possible.
1) The Overhead Press - This exercise is performed by pressing the
weight upward until the arms are fully extended and lowering the
weight down until barely resting on the collar bone. You should
use a moderate weight so at least 3 to 4 sets of 8 to 10 reps can
be achieved. It is important to have a smooth controlled motion
when performing this exercise. These should be done with a wide grip
on the bar so the entire muscle group can be worked. The key to
having massive delts is to think big and train heavy - but also
train safe. Always focus on trying to increase the weight that
you're lifting. Never be satisfied with staying with the lighter
weight.
2) The Lateral Raise - This exercise is performed (standing or
sitting) with the dumbbells at the waist side. The weights should
be brought up sideways until each dumbbell is parallel to the
shoulders. You can bring each weight up separately or simultaneously.
I prefer simultaneously with the basic laterals because my formed is
less compromised.
3) The Bent-Over Lateral - Is performed in the same manner but the
difference is that you should lean forward until the upper body is
at a 45 degree bend. You must do this type simultaneously. The amount
of weight that should be used should be appropriate so that at least
4 sets of 8 to 10 reps can be achieved. Adjust weight accordingly
until this is achieved. When doing laterals, don't focus on just
trying to swing the weight up, Take a one or two second pause in
the air with the weight at the top position so you can isolate and
contract the muscle. Remember to try to constantly increase the
dumbbell weights over periods of time to allow your body to
continue to be stressed. This is the only way to promote growth.
4) The Shoulder Shrug - Is also an excellent exercise for building
mass in the shoulders. Most people use this exercise to build mass
in the trap area but the deltoids are also worked with this exercise.
This exercise should be done with heavy weights. It is performed by
holding a barbell and shrugging the shoulders. It is beneficial if
the shoulder muscles are flexed at the top of the rep. It is also
necessary to perform these slowly and controlled and try to get the
most out of each rep. When I do shrugs, I tend to put them towards
the end of my routine and use them as a final burn exercise. I
found these to work better for me toward the end of my routine
which allows me to use the presses and lateral raises as my main
mass exercises. Defiantly include shrugs into your routine. No
shoulder routine is complete without them.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Wide shoulders are what make a person look powerful, the shoulders are
also one of the first noticed and admired body parts. With the workout
routine explained below, lets try to make yours as large and as
powerful as humanly possible.
1) The Overhead Press - This exercise is performed by pressing the
weight upward until the arms are fully extended and lowering the
weight down until barely resting on the collar bone. You should
use a moderate weight so at least 3 to 4 sets of 8 to 10 reps can
be achieved. It is important to have a smooth controlled motion
when performing this exercise. These should be done with a wide grip
on the bar so the entire muscle group can be worked. The key to
having massive delts is to think big and train heavy - but also
train safe. Always focus on trying to increase the weight that
you're lifting. Never be satisfied with staying with the lighter
weight.
2) The Lateral Raise - This exercise is performed (standing or
sitting) with the dumbbells at the waist side. The weights should
be brought up sideways until each dumbbell is parallel to the
shoulders. You can bring each weight up separately or simultaneously.
I prefer simultaneously with the basic laterals because my formed is
less compromised.
3) The Bent-Over Lateral - Is performed in the same manner but the
difference is that you should lean forward until the upper body is
at a 45 degree bend. You must do this type simultaneously. The amount
of weight that should be used should be appropriate so that at least
4 sets of 8 to 10 reps can be achieved. Adjust weight accordingly
until this is achieved. When doing laterals, don't focus on just
trying to swing the weight up, Take a one or two second pause in
the air with the weight at the top position so you can isolate and
contract the muscle. Remember to try to constantly increase the
dumbbell weights over periods of time to allow your body to
continue to be stressed. This is the only way to promote growth.
4) The Shoulder Shrug - Is also an excellent exercise for building
mass in the shoulders. Most people use this exercise to build mass
in the trap area but the deltoids are also worked with this exercise.
This exercise should be done with heavy weights. It is performed by
holding a barbell and shrugging the shoulders. It is beneficial if
the shoulder muscles are flexed at the top of the rep. It is also
necessary to perform these slowly and controlled and try to get the
most out of each rep. When I do shrugs, I tend to put them towards
the end of my routine and use them as a final burn exercise. I
found these to work better for me toward the end of my routine
which allows me to use the presses and lateral raises as my main
mass exercises. Defiantly include shrugs into your routine. No
shoulder routine is complete without them.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, April 22, 2008
Upper Body Workout
By Ryan Ridding
Looking to build muscle? Well, here is a workout that I have done
for about a month, and I notice a big difference on my body. You
need only do one set of each. The key is: find a weight that you
can do at least 8 reps with, but no more than 15, you must do it
slow and controlled otherwise you will probably get injuries.
Every so often I grab drink half a can of 'Power Up' It is a
protein shake. I also drink "Maxi-Carbs" before hand.
Chest
Pec Dec
Dumbbell Fly
Bench Press
Back
Kneeling Lat Pull Down
Wide Grip Rows
Lat Pull Downs (bring bar behind head)
Drink Full Can of Power Up
Shoulders
Deltoid Press (Machine Military Presses)
Side Delt Raise
Front Delt Raise
Biceps
Barbell Bicep Curls
Machine Curls
Hammer Curls
Triceps
Machine Dips
Tricep Pushdowns
Tricep Kickbacks
Drink 3/4 of Power Up
Abdominals
Oblique Crunches
Crunches
Leg Ups
Drink 1/4 of power up
This really works, 3 or 4 people have already noticed the difference
on me.
Give it a go!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
By Ryan Ridding
Looking to build muscle? Well, here is a workout that I have done
for about a month, and I notice a big difference on my body. You
need only do one set of each. The key is: find a weight that you
can do at least 8 reps with, but no more than 15, you must do it
slow and controlled otherwise you will probably get injuries.
Every so often I grab drink half a can of 'Power Up' It is a
protein shake. I also drink "Maxi-Carbs" before hand.
Chest
Pec Dec
Dumbbell Fly
Bench Press
Back
Kneeling Lat Pull Down
Wide Grip Rows
Lat Pull Downs (bring bar behind head)
Drink Full Can of Power Up
Shoulders
Deltoid Press (Machine Military Presses)
Side Delt Raise
Front Delt Raise
Biceps
Barbell Bicep Curls
Machine Curls
Hammer Curls
Triceps
Machine Dips
Tricep Pushdowns
Tricep Kickbacks
Drink 3/4 of Power Up
Abdominals
Oblique Crunches
Crunches
Leg Ups
Drink 1/4 of power up
This really works, 3 or 4 people have already noticed the difference
on me.
Give it a go!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Monday, April 21, 2008
he 10 Commandments of Bodybuilding Success
1. Lift Big - Give your muscles a reason to grow. Don't do endless
sets, be intense. Go heavy, but don't remain much longer than an
hour. Train 3-4 days a week. Hit failure and make that last set
count.
2. Eat Big - You must eat to grow. For gaining, take 20 Cal/lb
bodyweight daily. Get 30g protein per meal. Eat 6 meals a day.
Don't be scared of fats. Cut junk food. You will crave chicken,
tuna, pasta and chocolate milk.
3. Sleep - Recovery is key. If you're an meso/endomorph, get 8-9
hours a day, an ectomorph needs at least 6-7. You grow outside
the gym, not in.
4. Water Water Everywhere - Carry that gallon jug with you at all
times. Drink 8 litres a day. Keeps you well-hydrated so you can
train at your best and have your caloric needs in check.
5. Commit - If you're not sick or injured, you must train. You start
skipping... you might as well forget those dreams. You must want to
become that impressive physique before you can begin building it.
Get yourself a reliable training partner.
6. Your Ain't Squat 'Til You Squat - If you have legs, a desire to
grow and your back is OK, you must squat. Without the king of
exercises, your growth is going to suffer. Squats develop more than
just legs.
7. Change Up Frequently - Change your routine around frequently.
Every 3-6 weeks, vary the order that you do your routine, or change
your whole style altogether. Try HIT, super-slow, negative training,
high volume, etc.
8. Don't Over Train - A good routine is brief, intense, and only has
a couple exercises per bodypart. Limit the total number of sets you
do. If your progress is slowing, you're getting injured or sick
frequently, then it's time to take a break. Take 4-6 days off, and
then go back at it. Don't be surprised if you're stronger after your
layoff.
9. Heal - Once you're injured, take a break. Lose 2 weeks training
now, or prepare to keep those injuries forever.
10. Form - Anyone can throw around the weights. Concentrate on good
form, and then let the numbers follow. Get a full range of motion
and be proud that you're one of the few who actually trains
properly.
Time to hit the iron.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
1. Lift Big - Give your muscles a reason to grow. Don't do endless
sets, be intense. Go heavy, but don't remain much longer than an
hour. Train 3-4 days a week. Hit failure and make that last set
count.
2. Eat Big - You must eat to grow. For gaining, take 20 Cal/lb
bodyweight daily. Get 30g protein per meal. Eat 6 meals a day.
Don't be scared of fats. Cut junk food. You will crave chicken,
tuna, pasta and chocolate milk.
3. Sleep - Recovery is key. If you're an meso/endomorph, get 8-9
hours a day, an ectomorph needs at least 6-7. You grow outside
the gym, not in.
4. Water Water Everywhere - Carry that gallon jug with you at all
times. Drink 8 litres a day. Keeps you well-hydrated so you can
train at your best and have your caloric needs in check.
5. Commit - If you're not sick or injured, you must train. You start
skipping... you might as well forget those dreams. You must want to
become that impressive physique before you can begin building it.
Get yourself a reliable training partner.
6. Your Ain't Squat 'Til You Squat - If you have legs, a desire to
grow and your back is OK, you must squat. Without the king of
exercises, your growth is going to suffer. Squats develop more than
just legs.
7. Change Up Frequently - Change your routine around frequently.
Every 3-6 weeks, vary the order that you do your routine, or change
your whole style altogether. Try HIT, super-slow, negative training,
high volume, etc.
8. Don't Over Train - A good routine is brief, intense, and only has
a couple exercises per bodypart. Limit the total number of sets you
do. If your progress is slowing, you're getting injured or sick
frequently, then it's time to take a break. Take 4-6 days off, and
then go back at it. Don't be surprised if you're stronger after your
layoff.
9. Heal - Once you're injured, take a break. Lose 2 weeks training
now, or prepare to keep those injuries forever.
10. Form - Anyone can throw around the weights. Concentrate on good
form, and then let the numbers follow. Get a full range of motion
and be proud that you're one of the few who actually trains
properly.
Time to hit the iron.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter, and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
