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BICEPS BARBELL BLASTS –  THE SECRET TO BIG GUNS REVEALED!

BICEPS BARBELL BLASTS – THE SECRET TO BIG GUNS REVEALED!

Posted on 18 January 2012 by admin

iStock 000015336233Medium 300x199 BICEPS BARBELL BLASTS –  THE SECRET TO BIG GUNS REVEALED!We’ve probably all been brainwashed by the owners of commercial gyms from time to time, and ended up with the belief that it’s essential to use a million different movements of many varieties in order to build a nice pair of biceps.  This couldn’t be further from the truth.  In fact, there were decades of bodybuilders who were able to manage building incredible upper arm muscles using nothing more than a standard Olympic barbell.

To sufficiently hit biceps, you don’t have to train with a million different movements from a million angles.  You want to hit biceps, and you want to hit forearms.  A barbell is all you need to do this.  Load up a barbell with 25 pounds on each side and let’s get started.  We know, you can use plenty more weight.  But you can always start slow and move up.  You’ll need a massive list of exercises for this barbell biceps blast.  Do you have a pen and paper ready?  Here is the giant list:

  • Standing barbell curl
  • Biceps reverse curl

That’s it!  You don’t need a wealth of machines dumbbells, cables, bent crazy bars, chin racks, or anything else, in order to adequately stimulate your biceps to grow.  In fact, using a barbell may be the most effective means of all because it doesn’t allow you to get all fancy.  Admit it, when you’re on the pulley, cable, bent bar biceps machine thing-e at the gym, you do tend to get a little “pumpy”, don’t you?  Perhaps you don’t load up the machine with an insane amount of weight.  Maybe, instead, you opt for a moderate amount of weight, and you train for the pump.  That’s fine if you enjoy the arm size you have today and only wish to add some cuts and definition to what you have.  However, if your goal is to change your arm from mediocre to massive, then you are going to want to put aside these machines and lift heavy.

Yes, those two movements are all you are going to need.  However, the tricky part to using only these two movements is that you will vary your repetition range greatly in order to saturate as many muscle fibers as humanly possible.  There are a small group of fast-twitch muscle fibers which are only hit with the very heavy exercises.  And there are a small group of slow-twitch muscle fibers which are only hit when you use light weights for high repetitions.  So you are going to be doing both – get it?  Complete these super sets in any order that you wish.  Perhaps you can even mix them up – heavy, moderate, light, heavy, moderate, light, etc.

Additionally, the money you save from only using barbells can be used to purchase steak, poultry and other muscle bodybuilding foods essential for real growth and recovery.  Even some supplements such as Mesobolin or Creatine might be a good idea!  Stick with the heavy barbell training, enjoy plenty of rest and adequate nutrition, and your results will be spectacular!

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BODYBUILDING: BASIC TRAINING – How To Grow From The Get Go…

BODYBUILDING: BASIC TRAINING – How To Grow From The Get Go…

Posted on 18 January 2012 by admin

iStock 000009521733Medium 300x199 BODYBUILDING: BASIC TRAINING   How To Grow From The Get Go...Beginning bodybuilders often make the mistake of attempting to follow the training programs used by professional bodybuilders. It may make sense to them that you would train like a particular athlete if you wanted to look like a particular athlete, but the reality is that this is simply not possible. It takes years of training at moderate levels for bodybuilders to reach that level. You need to start slow as well.

You may notice that in comparison with other training programs, this routine is relatively low-set. This is intentional, allowing your muscle groups to recover in 72 hours so that they will be ready for the next workout. If you feel there aren’t enough sets in a particular day, it may mean that you’re simply not training hard enough. Push out an extra rep of every movement, or add ten pounds to each weight load, and see if you’re still really all that anxious for additional work sets. Here is the sample routine!

Day One (Monday)

Chest

Two sets of flat dumbbell bench press. Aim for 12 reps on the first set, and 10 reps on the second, as you add more weight.

Back

Two sets of Chin-ups using your body weight. Try for 8 to 10 reps each time.

Shoulders

Seated overhead dumbbell press. Two sets of 10 to 12 repetitions.

Biceps

Standing barbell curls for 10 reps should be plenty. Follow that with standing alternate dumbbell curls to bring out the peak!

Triceps

Close grip bench press for two sets of 8 repetitions should add some beef to your upper arms!

Quadriceps

Three sets of standard barbell squats. Your rep range should be 12, 10, and then 6 to 8 repetitions.

Hamstrings

Two sets of lying leg curls for 10 to 15 repetitions.

Calves

Use the leg press machine to complete three sets of toe raises with enough weight to make you fail by rep number 12.

Abs

Drop to the floor and complete 50 crunches.

Forearms

Two sets of reverse grip barbell curls should be enough to build up the forearms. Complete two sets of 10 to 15 repetitions.

Day Two (Thursday)

Quadriceps

Today we will recover from Monday’s squats by using leg press for 3 sets of 10 repetitions.

Hamstrings

Seated leg curl machine for 3 sets of 12 repetitions should help bring out those leg biceps.

Calves

Seated calf raises for 3 sets of 12 to 15 will help you finish off legs for the week.

Back

Deadlift using a back brace for 2 sets of 15 to 20 repetitions.

Shoulders

Dumbbell side raises for 3 sets of 10 to 15 reps should suffice.

Biceps

EZ-curl bar preacher curls for 3 sets of 12 to 15 repetitions should get your weekend started right.

Chest

Incline barbell press using a spotter for 3 sets of 10 repetitions.

Triceps

Skull crushers using an EZ curl bar for 10 to 12 repetitions will help shape and build the triceps.

Abs

Drop to the floor and complete 100 lying leg raises using as many sets are necessary.

Forearms

Training abs first will allow your pumped forearms to retain some Knock out two sets of reverse grip wrist curls, and hit the showers!

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4 AWESOME  AB BLASTERS FOR A RIPPED 6-PACK!

4 AWESOME AB BLASTERS FOR A RIPPED 6-PACK!

Posted on 18 January 2012 by admin

iStock 000016889063Medium 196x300 4 AWESOME  AB BLASTERS FOR A RIPPED 6 PACK!Summer is upon us, and it’s time for you to look your best.  All the new size you have added to your chest, back and shoulders will certainly benefit you in this department, but let’s be honest here.  No physique is complete without a nicely cut set of abdominals.  The eyes are naturally drawn to the midsection, and a nice set of abs is something the members of the fairer gender want more than anything.  So let’s give the world what they want!  Check out this abdominal workout designed to help you hit the abs from all angles.

Crunches
This tried and true method will bring your upper abdominals to life, without a doubt!  Keep the sets fast and simple.  Fall to the floor and lie on your back.  Put your feet up on a bench and crunch away.  Don’t count repetitions – count the minute instead.  Your abs are a high intensity muscle group.  Training them with 3 sets of 8 to 10 is practically worthless.  Using 4 sets of 50 to 100 is more like it!

Lying Leg Raises
You’re ready to torch the lower abdominals.  Pull yourself up onto the bench you were using for crunches, have a seat on the edge, and lay back.  Raise your legs (keeping them together) up and down.  Again, don’t worry about counting repetition.  Focus on the music in your ear and the pump in your lower abdominal region.  Train for 6 to 7 minutes in this manner.  The tough part of your ab training day is now complete!

Ab Machine of Your Choice
This is where things get fun.  Use a different machine every week.  Mix it up.  Train for 5 minutes with as little stopping as possible, and you’re done with the central ab wall.

Broomstick Twists
Wrap up your ab training day with broomstick twists!  Turn on your music or watch television, use an unweighted bar, and enjoy yourself.  This movement is practically painless!

It’s that simple.  A routine like that will probably take you 15 minutes to complete, and should be used 3 to 4 times per week.  You will need to adjust other factors in your training life as well, in order to maximize the rate at which your abs become visible to the outside world.  For example, diet will come into play.  You can’t live on drive-thru fast food and expect your midsection to be ripped.  You’ll need to bump up your protein consumption and lower your overall carbohydrate and fat intake to facilitate a caloric deficit.  Next, you will want to add some cardiovascular exercise to your routine, in addition to any you are doing already for a health baseline.  Three to four sessions per week, ranging from 25 to 45 minutes will suffice.  Choose a low intensity, low impact movement such as walking on the treadmill or the stair stepper, and just zone out.  Supplements may also provide a fat burning effect to protect your existing muscle and speed up the fat burning process.  Good luck!

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How To Build A MASSIVE CHEST… WITHOUT THE BENCH PRESS!

How To Build A MASSIVE CHEST… WITHOUT THE BENCH PRESS!

Posted on 18 January 2012 by admin

iStock 000016393471Large 300x300 How To Build A MASSIVE CHEST… WITHOUT THE BENCH PRESS!

Everyone wants a big chest.  And everyone bench presses.  But what you may not know is that not everyone with a big chest bench presses!

Yes, that may defy common logic that we’ve become accustomed to over the years, but it is a fact.  The bench press, while a highly effective movement for adding mass to the upper, middle, lower out outer chest areas of the pectoral muscles, is not the end all and be all of overall chest development.  Many people, through limitations in equipment, injuries to rotator cuff, or other reason will discover that weekly bench pressing sessions are just not in the cards for them!  When this happens, they often resort to either walking away from the iron game completely (very rare) or to making adjustments to their training methodology in order to facilitate continued muscle gains without dependence upon bench pressing.  Let’s look at once such chest workout which could deliver a full stimulus package to the pectorals without touching upon the holy grail, the bench press!

Incline Dumbbell Press
The upper chest is the shelf upon which everything else in the bodybuilding universe sits!  The great Arnold used to be able to stack a glass of water upon his pecs – can you do the same?  If not, then it’s time to knock out 3 to 5 sets of incline dumbbell press using a heavy enough weight that only allows you 5 to 8 repetitions per set.

Flat Dumbbell Press
Drop down the angle of the bench, and move on over to the flat dumbbell press!  This movement will stimulate more of the lower pectoral region, which is essential for complete delineation of the abdominal/pectoral border.  You can lower the weight a bit and keep your repetition range in the 8 to 12 area for your 5 sets of this movement.  Build some mass with these!

Incline Hammer Strength Machine
Your balance may be starting to elude you as the stabilizer muscles utilized for sets number 1 through 9 or 10 have been thoroughly torched, so it’s probably time to move on to the machines which allow you to just press away without a need to balance.  Plow through 4 sets on the incline hammer strength machine variant in your gym.  Lift as heavy as you can until you fail.

Decline Nautilus Press
The lower pectorals are often overlooked, but should be trained with 2 to 4 sets each workout.  Not only are they important for aesthetic reasons for the competitive bodybuilder, but they also deliver a level of safety valve from injury which can result from an imbalance in pectoral muscle development.

Seated Butterfly Machine
This last exercise will target the sheen of muscle which connects the shoulders, or deltoids, with the pectoral (chest) muscles.  You’ll want to complete 5 full sets of this exercise, even though at this point you will be starting to see signs of complete muscle group failure.  Keep the repetitions high and the weight low, and you will not sustain any risk of injury.

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Obstacle Course Training – ELITE FITNESS SECRET EXPOSED

Obstacle Course Training – ELITE FITNESS SECRET EXPOSED

Posted on 18 January 2012 by admin

iStock 000016831965Medium 200x300 Obstacle Course Training   ELITE FITNESS SECRET EXPOSED

The Dallas Cowboys do it in the off season. Colleges offer it for their athletes and regular folk, and trainers of specific sports, such as soccer, recommend it for their players. Combat soldiers train on it before going to war…

Obstacle course training is a proven method for improving endurance and heart strength, as well as flexibility, agility and strength. What’s not to love?

Obstacle course training simulates real athletic skills necessary to certain sports, but what of bodybuilders? How will they benefit? Well, static exercise in the gym isn’t the only way to achieve a great physique. Being afraid to venture out of the gym is something bodybuilders suffered serious complications from in the old days. But now with people venturing out to sprint, climb stairs and do a whole host of activities that supplement pure weight training, being afraid to leave the gym isn’t so much of a problem any longer.

Don’t confuse obstacle course training with circuit training. You may think that combining an elevated heart rate and sprint – or even a hustle – means that any strength training you’re doing on course is cancelled out. But, it’s not the same thing.

Think of circuit training as weight training with a dash of aerobic boost, and think of obstacle course training as both anaerobic and aerobic training with a dash of strength. You’re not trying to get your workouts in out on course – that’s definitely something you should do in the gym. But, being able to use those same muscles in a set range of motion, in a range of motion that is now less predictable does several things:
Balance increases because proprioceptors that run from the back of the leg to the tip of the spine as it inserts into the skull are being worked on course. It’s like squatting and leaping at the same time without threat of losing the bar and all the weights.

Squatting, jumping vertically, hurdling, bounding and other motions are the earmark of obstacle course training, all while running to make the fastest time. If you think this isn’t difficult, try it sometime. You’ll think people who just squat, deadlift and bench are pussies!

There are two types of obstacle courses – conditioning and confidence. Conditioning courses have lower obstacles that require quick negotiation and foot exchange. They test motor skills and build strength, conditioning and agility more slowly. The object isn’t to conquer, just to get in shape. This is usually timed.

A confidence course has higher, more difficult obstacles. It provides mental confidence and tests daring. These are not run against time. But conditioning courses are the right choice for bodybuilders.

When starting obstacle course training, definitely don’t run for time. In fact, don’t run at all. Familiarize yourself with the kinds of hurdles, jumps and obstacles, such as walls and cargo nets, you’ll be using. Also, try to hit a camp or work with someone who trains fitness competitors in obstacle course training. There are a good many tricks that pave the way for conditioning and not struggle.

Courses are only around 400 yards with about 15 to 20 obstacles. There is probably one in your neighborhood, on a military base or, if you live in California or Florida, pretty much all over the place.

Obstacles serve a single purpose and require a single type of motion – climbing, traversing, crawling, vaulting, jumping, dodging and balancing are all a part of a complete obstacle course.
Climbing provides upper body strength and core strength. Traversing provides balance and stability work, along with core strength. Crawling takes the whole body and agility. Vaulting fences and low walls requires hip flexor strength, lower back and core strength, as well as quick movement with the legs and upper body strength. Vertical jumps provides lower body and core strength. Dodging is almost all core, and requires quick foot exchange and balance. Balancing on an obstacle that is narrow and elevated, requires good hand-foot coordination and balance and requires great proprioceptive ability.

So why bother – what happens in the gym after?

For one thing, you’ll find that obstacle course training will make training easier. Bounding over obstacles means that your ability to rise from a squat will be easier. You’ll have strengthened your hips, low back, and legs.

Pushing off a wall means your bench and shoulder work will benefit.

You’ll also have more energy and vitality in the gym – more vigor to complete exercises, and will move through workouts more rapidly. This will ultimately benefit you.
The biggest benefit beyond conditioning? You’ll have increased flexibility to enable your range of motion in all exercises to increase. More range of motion, means better development.
And you thought you were just a chicken with your head cut off out on course!

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Forget Single Sets…SUPERSET FOR MASS GAINS

Forget Single Sets…SUPERSET FOR MASS GAINS

Posted on 18 January 2012 by admin

iStock 000014632973Large 200x300 Forget Single Sets...SUPERSET FOR MASS GAINS

Some bodybuilders use supersets to shock muscles, and quite often, for a change of pace. But you can use supersets for mass gain more frequently and that’s just something no one tells you in this 6 to 8 rep mass monster world!

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