Posts Tagged ‘muscle’
We are some happy to see so many people joining the challenge. Here some tips on how to take your measurements for the raw food muscle fitness challenge. Send all photes and info to: santiago@therawfoodmuscle.com
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How To Build Muscle – week 1 to week 2 www.MensWorkoutGuide.com How To Build Muscle I do have permission to upload this video.
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Everybody who is into their training and bodybuilding will be interested in gaining muscle and gaining strength as well as loosing fat the training programme I have just finished was a mixture of all of these it was the LL Cool J’s Platinum Workout
this is a 22 week programme that I have really enjoyed and had some really great results from it but now it’s finished I am wanting more of a bulking programme so here it is
Monday Tuesday and Friday are all weight training days but you will need to warm up for 10 minutes on any piece of cardio equipment and cool down for the same amount of time 10 minutes I like to have quite a hard warm up to get my heart rate going and nice steady cool down to bring it down again also on the final set of each exercise perform a drop set of the same exercise with no rest after the final set at a weight that causes you to fail at 8 reps this should be slightly less than you lifted in the previous set.
Monday chest + triceps
Flat bench: 3 sets 6-8 reps
Incline dumbbell press: 3 sets 6-8 reps
Cable cross over’s: 3 set 6-8 reps
45 degree dumbbell curls: 3 sets 6-8 reps
Normal curls: 3 sets 6-8 reps (using curling bar)
Preacher curls: 3 sets 6-8 reps
Tuesday leg + shoulder
Lateral dumbbell raises: 3 sets 6-8 reps
Shoulder dumbbell press: 3 sets 6-8 reps
Upright rows: 3 sets 6-8 reps
Squats: 3 sets 6-8 reps
Dead lifts: 3 sets 6-8 reps
Standing calf rises: 3 sets 6-8 reps
Wednesday cardio
Spinning 40 minutes
Thursday back + triceps
Close grip bench press: 3 sets 6-8 reps
Weighted dips: 3 sets 6-8 reps
Skull crusher’s 3 sets 6-8 reps
Lat pull downs: 3 sets 6-8 reps
Row machine: 3 sets 6-8 reps
Single arm rows 3 sets 6-8 reps
Friday cardio
3 mile run
Weekend rest
All exercises should be aiming to reach 80% of your 1 rep maximum for example say you are lifting 100kg on bench press for your 1 rep maximum you would be wanting to aim for 80kg 6-8 reps over the three sets I would start slightly lower and work my way up so for example a set at 60kg a set at 70kg and the final set 80kg followed instantly with another set at say 50-60kg for your drop set
This training programme will be ideal for gaining strength and gaining muscle while effectively keeping fat at a minimum, as well as this training programme I would suggest a high protein, low fat diet and drinking at least 3-5 litres of water a day, you would probably see results within a few weeks of strength gain size and general condition improving.
please check out my blog for more advice on training and diet there is info on gaining muscle gaining strength loosing fat and general training and diet that will be updated regularly with new pages for all your training and diet needs get in shape for summer this year and show of an amazing new well chiseled body.
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One of the most popular muscle groups to focus upon is the chest, with many bodybuilders seeking significant muscle mass in the pecs through performing many sets of heavy bench pressing. Despite most weight lifting routines centering upon the bench press as the main upper body muscle building exercise, there are numerous bodybuilders who produce disappointing results in the chest region, and are searching for an alternative to the bench press for added muscle gain. Many bodybuilders may still be unaware as to the true reasons why the chest in many cases does not develop as quickly as other smaller muscle groups, and replacing the bench press is not a viable solution, since this particular exercise is very effective in packing on additional chest muscle, that is, assuming that the shoulders and triceps do not fail prior to the pecs, which occurs far too often. This is the factor that many neglect when analyzing how to produce an effective chest building routine, as there are many muscle groups that participate in compound exercises such as the bench press, and if they are weaker than the target muscle that a bodybuilder is attempting to train (such as the shoulders or triceps experiencing fatigue prior to the chest during bench press), the supporting muscles (shoulders or triceps in this example) will fail first, and this will cause disappointing results in the primary muscle group (chest). How this applies to the chest muscles in particular is that the triceps and shoulders are frequently insufficiently powerful to allow the pecs to fail first during the bench press exercise, which leads to lackluster muscle gain in the chest. Therefore, to rectify this scenario, a bodybuilder must institute pre-exhaustion, a technique that targets the chest in a more direct way, which fatigues the pectorals sufficiently to allow them a far greater chance for failure prior to the shoulders and triceps during the bench press, and this will result in far faster and more elaborate chest muscle growth. The most effective pre-exhaustion exercise for the chest is pec deck, where both hands or elbows are brought together from an outstretched position either holding handles or placing the forearm behind padding, and this greatly overloads the pecs, causing them significant fatigue. When performing such an exercise prior to bench pressing, the shoulders and triceps will in most cases outlast the pecs due to proper performance of this pre-exhaustion exercise (pec deck), and this allows the chest to receive the majority of stimulation during all bench press movements. Some choose to use dumbbells instead of the pec deck, performing a weight training movement known as dumbbell flies, but doing so is not as effective as using pec deck since the dumbbell fly exercise allows less weight to be used, in addition to requiring the bodybuilder to balance the two dumbbells above his or her chest as if performing the bench press, which introduces unnecessary shoulder fatigue (and the goal is to target the pecs and avoid as much shoulder or triceps overload as possible). The pec deck targets the chest in a very direct fashion, which is the goal of any pre-exhaustion technique, and thus the pec deck should be performed immediately prior to the bench press for any bodybuilder who experiences disappointing chest muscle growth. For bodybuilders who cannot access a pec deck machine, the cable crossover is a somewhat less effective, but acceptable alternative, yet the chances are that those who are unable to use a pec deck also do not own a cable crossover unit, therefore, in such cases, dumbbell flies are acceptable for chest muscle pre-exhaustion prior to bench pressing. Keep in mind that the weight used during bench press will decline as compared with what you were able to use prior to introducing the pec deck as a pre-exhaustion technique, as your pecs will have experienced fatigue from pec deck prior to performing the bench press exercise, but this should not be of concern to you, as the total amount of overload will increase due to a combination of the extra pec deck exercise, and the greater focus upon chest fatigue during bench press that occurs as a result of pre-exhausting the pecs. The goal is to use the greatest amount of weight while targeting the intended muscle group, and for many, when performing bench press as the first exercise of a workout, without pre-exhaustion, the pecs never receive sufficient stimulation to begin achieving their impressive muscle growth potential.
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Bodybuilders seeking maximum muscle building frequently focus upon range of motion when aiming to intensify a workout, with some reducing the distance between reps in order to use more weight, while other bodybuilders focus upon the widest range of motion in order to recruit the greatest number of muscle fibers for each weight lifting workout set. Obviously, the disparity between these two philosophies leaves most bodybuilders wondering which technique is more effective, and many, due to articles espousing the virtues of full range bodybuilding form, gravitate towards a full range of motion, believing that they will produce superior muscle gain. This concept is perfectly acceptable when using lighter weights and higher reps for muscle stimulation, as the joint and tendon stress is minimal, and therefore bringing a muscle through a longer distance each rep will not result in adverse consequences. Yet, for bodybuilders who are aiming for maximum muscle gain, and decide to cycle low reps and heavy weight with higher rep workout sessions, full range of motion for certain exercises can actually increase the risk for injury and discomfort, especially in relation to joints, which experience greater strain when they are placed under heavy stress in a full range of motion environment. During low rep, high weight lifting sessions, range of motion is best reduced, but not to the point where many bodybuilders gravitate towards, as for example, a 50% decline in range of motion will bring about far less muscle gain, and actually cause instability in muscles which can result in future serious injuries, including muscle tears. The best method at reducing the risk of joint discomfort when performing heavier, lower rep weight lifting workout sessions is to trim range of motion slightly at the point of complete muscle contraction, which means, for example, avoiding full lock out of the knees during squat, and the elbows during the triceps pushdown, as to reduce the impact on joints when using extremely heavy weights. This leads to a slight decline in standard range of motion of about 10%, while still offering complete muscle stimulation. Many bodybuilders are under the impression that altering squat range of motion at the bottom of each rep will reduce the impact of knee injuries, but this is a misconception, as full form squat, where you lower the weight as far as possible, is more effective at building lower body muscle mass, and brings about stability in the legs that will not occur when significantly reducing range of motion. The reason many experience knee pain during squatting is not because of excessive range of motion, but rather poor form which places unnecessary stress upon the knee joint, as the squat and deadlift are two weight training exercises where form is especially difficult and crucial to the safety of each rep, and far too many bodybuilders aim to reduce rep range during squats as opposed to solving the true cause of knee discomfort, which is incorrect form. The same concept applies to elbow pain during bench pressing, as muscles have been designed to work together in systematic fashion, and when a link in the chain begins to function in a way that was not intended, other muscles attempt to compensate in an unnatural way, and before long, joints are inflamed, and muscles begin to experience frequent injury. Therefore, in addition to avoiding complete lockout on weight lifting exercises such as bench press and squat, if you are suffering from joint discomfort, you should make an effort to analyze weight lifting workout form on all exercises to determine whether your body is performing each rep correctly, making any adjustments as necessary. Those bodybuilders who attempt to rectify joint discomfort by greatly reducing weight lifting exercise range of motion are simply mortgaging their long term well being, as muscles that are not conditioned to perform in their natural strength curve will eventually create instability in the tendon and joint regions, which will increase the risk for serious future muscle injuries and prolonged discomfort. Although reducing exercise range of motion increases the amount of weight used in each lifting movement dramatically, such artificial improvements do not lead to extra muscle gains, but rather reduce the necessary stimulation for long term muscle growth.
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Being an Tampa Personal Trainer, I have had the privilege of helping tons of men get into the best shape of their lives. Their number one goal is always to gain as much lean muscle mass as possible. And that is what we have done. Now, with my Tampa Personal Fitness Training Program, many men have gained tons of lean muscle tissue in a relatively short period of time. And the reason why my Tampa Personal Training Program is so effective in putting on quality muscle onto people is that it uses all the critical factors involved in gaining muscle. There are three major components that you must master if you want to maximize your muscular potential. And these three components are the same components that I have my Tampa Personal Trainer clients utilize as well. They are your exercise program, your nutritional plan, and rest. You need all three of these components to reach your full potential. To begin, your exercise and fitness regimen must incorporate the correct exercises, done right. You must use heavy , compound exercises to stimulate the right muscle fibers in order to grow tremendously. Compound exercise are exercises that use several muscles all at once, such as barbells squats, clean and jerks, and stiff-leg dead lifts. These type of exercises will put the most amount of muscle onto your body in the least amount of time. I have seen some Tampa Personal Trainers have their clients use machines in order to grow. That will never work. You must use basic, compound movements that evolve around free weights. They work your muscles harder. After you know what compound exercises to do, you must use heavy weights to get the most muscle growth. You will want to reach muscular fatigue within the reps of 8 to 12. This is where you will find yourself stimulating the fast-twitch muscle fibers, which are capable of growing twice their size, as opposed to slow-twitch fibers that can only grow to 25% more than its original size. I remember this Tampa Personal Trainer was training one of our Personal Training clients and he had the client lower his reps to 8 reps from 20 reps. The personal training client quickly put on 3 lbs. of solid muscle mass. of new, pure muscle within 3 weeks. Next, no matter how much weight you lift or how often you go to the gym, if you are not eating the correct foods, you won’t get the muscle gains you want. Most people don’t realize that when it comes to gaining muscle mass, 80% of the formula is what you eat. And this is an area where you can’t afford to get wrong. Let give you a piece of great advice. If you are looking for an Tampa Personal Trainer to help you build muscle, be sure he or she knows a ton about sports nutrition. This is key for your success. And many Tampa Personal Fitness Trainers don’t know much about nutrition. To begin, you need to be sure you are consuming enough high quality protein. You should start out trying to consume at least one gram of protein for every pound of lean body weight. Your best protein sources are from lean red meats, chicken breasts, fish, egg whites, whey protein, and ham. Next, you will to be sure you are eating enough carbohydrates in order to have enough energy to fuel those tough workouts and to also grow new muscle. Being the top Tampa Personal Trainer, I recommend you start with eating at least two grams of carbohydrates for every pound of lean body weight you carry. Here are some of the greatest sources of quality carbs: green peas, basmanti rice, corn,. whole-grain breads and pastas. And lets not forget the healthy fats. You must consume healthy, unsaturated fats to maximize your muscle growth. Your fat intake should make up about 20% of your total caloric intake. And lastly, you must get sufficient rest in order for you to grow incredibly huge muscles. Most of your muscle growth is going to take place when you are resting, not exercising. You break down the muscle in the gym when you are working out. But, your muscles grow when you are resting. I recommend that you get a minimum of 8 hours of pure rem sleep. In addition, if you can get a power nap each and every day, that would help tremendously. Many of my Tampa Personal Trainer clients have benefited in a huge way when increasing their rest periods.
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cli.gs The secret to success in bodybuilding is designing a plan or program that addresses your own individual needs in terms of both your physical or genetic strengths / weaknesses and your ultimate targets. The basic building blocks of bodybuilding are nutrition and exercise. Lack of sound nutrition will ensure your muscle building results fall short of your full potential. Likewise, incorrect exercises or poorly designed bodybuilding workouts will ensure you do not succeed. Some bodybuilders perpetuate the myth that bodybuilding supplements are just as important as sound nutrition and exercise. Clearly they do have their place in the overall success at the top levels of the sport, but they do not replace the basics. Start off building strength and muscle bulk by eating properly and exercising sensibly. As you progress you can then make use of the best bodybuilding supplements such as protein and creatine to support that progress. Adhering to a natural bodybuilding approach will stand you in good stead for years to come and ensure you enjoy good levels of health as well. The bodybuilding tips revealed throughout this site will help you achieve a sound foundation in male or female bodybuilding regardless of your age or training background. You can find more in-depth bodybuilding advice at: -►cli.gs
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Strength training routines are a great form of training to help build muscle mass. Many trainees use other forms of training such as volume training to try and build muscle. But strength type training is often overlooked or not done correctly, which can sell people short of their muscle building potential. The simple fact is that if you can lift a lot of weight you will be big, as big muscles lift big weights. For some reason this is a forgotten fact a lot.
Strength Training
Strength style training as the name suggests is training to specifically increase strength and raw power. Generally speaking you perform between 1-5 reps per set. The idea is to increase strength and avoid muscle fatigue as much as possible, so that you can lift as much weight as possible.
Strength Training Exercises
The best strength exercises to do are the big compound movements such as squat, deadlift, bench and row. These exercises will make you work the most muscle fibres for each exercise. The bigger exercises also let you use a lot more weight which will force your body to add muscle mass due to the amount of stress it is being put under.
Strength Training Program
If your goal is muscle building; you should add slightly more volume to a traditional strength program. Adding the extra volume will provide enough stimulus to your muscles to induce muscle growth. A good guide line is to aim for 25 or more reps for an exercise. For example you could do 5 sets of 5 reps of squats before moving onto the next exercise.
Strength Training Routines
There are many routines you can follow, a great one to start with is a 5×5 workout as previously described. You can also use a rep scheme like 8 sets of 3 reps and focus more on speed of the reps which will improve strength levels further. One crucial consideration, before doing this style of training, is to ensure you are getting enough volume into your workouts, to promote muscle growth. You can either do some volume exercises during the workout, or another time of the week. You can also do around 3 weeks of strength training and 3 weeks of volume, which is proven to work well.
Whatever way you choose to use this training style, strength training routines should be part of your workout schedule.
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Donovan Green is a certified Personal Trainer, Martial Arts instructor, Owner Of 6 Elements of Fitness Gym, Fitness Expert, Trainer & Friend to Dr.Mehmet Oz, Health Counselor, Fitness coordinator for Health corps, and Fitness Coach to many. He is considered to be one of the most unique and intricate trainers to have ever touched the fitness industry. He has a very straight and direct style of training which is basically, give me 100% or give me nothing at all. Even though he understands that everyone was not born an athlete he still requires for you to give him your all. Donovan has appeared on The Dr.Oz show, Teen fitness Magazine, Oprah Radio, Nancercize Radio, Fox Teen Kids ,Highway to Health videos, Joel Harpers Fitness pak, Hot 97 Street Soldiers and News 12 in the Bronx. He has been involved in over 100 health fairs and has visited over 60 highschools in and out of the tri state area. Donovan Green is loved and respected by people from all over the world. He has a way of kicking your butt with no remorse but at the same time manages to make being fit fun. Results is all he needs and nothing less. . When you sign up for my program we will meet 3 times per week for 30 minutes. The program will cover full body workouts and also discuss your lifestyle to help find new and exciting ways to improve your health through nutrition and exercise. You will also learn how to hold yourself accountable for every step you take and understand that you are 100% responsible for your …
