Develop your Body, Mind and Spirit

Ancient Greek mind and body development The value of physical education in the ancient Greek and Roman eras was something that was part of society and part of the consciousness.

Greek God Muscles

How to Get a Body Like a Greek God To get a Greek God body, you need to go about your training as an artist would carve a statue.

How to Get a Wide V Shaped Back

Build a Super Wide V Back When it comes to your upper torso, you want to be as wide as possible.

Turbo-Charge Your Chest

The bench press is certainly a vital part of building your chest but you can also gain traction in moving ahead by paying attention to how you perform other movements as well. Certain movements can really turbo-charge your chest training.

How to get the most out of your chest workout

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When to train?

Strength and muscle mass increase while RESTING, so it is necessary to allow AT LEAST one full day off between training days. With this in mind, the best schedule for beginners and intermediates consists of three NON-CONSECUTIVE training days each week. Commonly, training sessions are scheduled on Monday, Wednesday and Friday, but any other three-day-per-week scheme is acceptable. Novices are cautioned, however, that they should NEVER TRAIN TWO DAYS IN A ROW. Such a practice might bring good short-term results, but over long haul will do the body little good when compared to a standard three-days-per-week schedule.

Advanced trainers can, if they prefer, work out more often by following a split routine. This consists of exercising some of the bodypart one day and the other the next. This will still work each bodypart only three times weekly, but it allows for shorter and more intense training sessions.

Long term observation has shown that setting a regular time for workouts each exercise day is a far better practice than training at odd or irregular hours of the day. If a demand is consistently put on the organism at, say, 9:00 pm, the body will soon adjust its natural energy cycles for optimal performance at 9:00 pm. This results in a more energetic and productive training period with the weights.

Got Protein?

Here are the basics you should know about protein in your quest for muscle:

1. Make sure you get lots of it, 1-1.5 grams per body pf bodyweight.

2. Consume 20-30 grams, depending on your requirements every three hours.

3. Consume some carbs with protein so the protein is used for muscle repair not energy.

4. Eat a variety of protein sources, such as eggs, chicken, turkey, fish, milk and protein powders. Each food has its unique source of amino acids.

5. Use whey protein for fast absorption such as after your workout, use other proteins such as casein and egg protein for slower time released absorption in between meals.

"Have a protein drink right before bed to supply your muscles with nitrogen and amino acids while you sleep."

Wide Grip Upright Rows

Wide Grip Upright Rowing for Wide Shoulders If you are looking at promoting more width in your physique, this version of the upright row will do the trick.

Bodybuilding Exercises

Bodybuilding exercises can be the same as other training styles, what makes them more effective as muscle builders are the way they are performed. By working in the range 60 to 80 percent of your one rep max for 6 to 10 reps is the most effective for building mass. This may differ slightly for individuals since everyone is different so start with that and tweak it to what works best for you.

For the first year I suggest sticking with basic exercises like benches, curls, squats, and presses. These will produce the most gains and are good to push through sticking points. After the year you can start adding concentration and isolation exercises to start shaping the muscles while still adding mass.

The saying that "knowledge is power" also goes in bodybuilding, learning all the necessary bodybuilding exercises for the different body parts is essential to build a well balanced body. Good symmetry will make the difference between an average body and an outstanding physique.

Occlusion Training

What is Occlusion Training The pump is a key element for building bigger muscles, the bigger the pump, the bigger the muscles grow.