Wednesday, December 23, 2009
Tuesday, December 22, 2009
Professional bodybuilder "Peter" and "Jessica" shoulder workout routine.
Peter and Jessica Putnam are training shoulders at The Rush Fitness Complex in Knoxville, TN with 1 week out until the Nationals in Dallas, TX. There is some posing at the end.
Monday, December 21, 2009
How to get much heavier, and toned arms
Big Biceps workout routines for every part of the muscle
By: Tony Meyer
Many times I have heard that narrow or wide grip does not affect inner or outer biceps development. I dare say: yes it does. And many times I was told that one should not make isolating movements to increase arms mass. Here I partially agree: one should not make isolating movements to increase overall muscle mass.
But what to do if you need to put a size only on your, let's say, lower biceps? Yes, you have to isolate it. I have experimented with many exercises and found nothing better than preacher (scott) curls for lower biceps.
Going further. You need to make your biceps to pop up higher in biceps poses. What to do? Make countless sets of standing barbell curls? Try that and you will get big formless peace of meat between your elbow and shoulder. In this case (I mean the situation called "peak needed") concentration curls are the best.
If your arms look thinner than you would like them to look, I think that to thicken your inner biceps you should make barbell curls with a grip as wide as you can. Curl your arms using middle weight, about 8-12 reps.
Without any doubt, if you want to achieve significant results you have to train like an animal (but not loosing your head).
A couple of years after starting to work out I've been pumping my biceps like mad. After each workout it was like a hound dog after good hunting. It's funny to recall one case from my training history. I've got a copy of one famous bodybuilder's workout routine. It was not a good copy if not to say worse. In original (as I realized later) was written: "... 3-6 sets of seated dumbbell curls, 3 set of preacher curls and 3 sets of concentrated curls ...". But as I told already the copy was the worst I've ever seen and hyphen between 3 and 6 had vanished.
Just imagine a young bodybuilder who believes everything that he reads about training. So if I see that one of the stars makes 36 sets - I have to complete them all too. They were workouts - just to die for. But I knew that I had to complete.
1. 36 sets of seated dumbbell curls
2. 3 sets of preacher curls
3. 3 sets of concentration curls
After first workouts I couldn't even raise a tooth brush. But then I've got accustomed. For half a year I tortured myself before I realized that something was wrong. At least I heard what I was told all that time by my friends and partners. And I would never forget what my trainer told to my pals who were trying to explain me that I was not right. He told them: "I won't tell him a word. I am just waiting when that crazy SOB will totally overtrain and get out of the gym". But I did not give him the satisfaction of seeing me leaving the gym. I became smarter. It was a good lesson, but nevertheless everything is possible and everything is useful.
So let's go back to the biceps exercises. Briefly, here are some routines for lagging parts of biceps. Try them and get what you need.
Overall mass:
1. Standing barbell curls 5 x 8
2. Preacher curls 4 x 8
3. Seated dumbbell curls 3 x 8
Lower biceps:
1. Preacher dumbbell curls 4 x 8
2. Preacher barbell curls 4 x 8
3. Standing barbell curls - 3 x 8
Upper biceps:
1. Seated supinated dumbbell curls 4 x 10
2. Vertical preacher curls - 3 x 12
3. Concentration curls - 3 x 12
Inner biceps:
1. Wide grip barbell curls - 4 x 8
2. Inclined bench seated dumbbell curls 4 x 8
3. Dumbbell curls (hold dumbbells as if you hold a barbell with as wide grip as you can) - 3 x 12
Outer biceps:
1. Very narrow grip barbell curls (up to 5 inch) (if you feel pain in your wrists using standard bar, use EZ bar) - 4 x 10
2. Very narrow grip preacher curls - 4 x 10
3. Concentration curls - 3 x 12
Notes:
1. To achieve better results change your programs each 2-3 months
2. It is recommended to train each bodypart once a week.
3. Do not forget to train other muscle groups to create proportional physique
How to make massive pair of biceps / triceps
By Sean Nalewanyj a bodybuilding expert and writer of top-selling Bodybuilding E-Book: The Truth About Building Muscle.
It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms. Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains. In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths.
1- Relatively speaking, the biceps and triceps are small muscle groups.
2- The biceps receive heavy stimulation during all basic pulling movements for the back.
3- The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.
What do these 3 points tell us about effective arm training? The most important thing for you to realize is this.
For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation!
So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions?
It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance.
Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue. Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.
If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training. If you are able to accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will therefore yield greater overall gains in bicep and tricep size.
This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program:
Barbell Curls – 2 sets of 5-7 reps
Standing Dumbbell Curls – 1 set of 5-7 reps
Close-Grip Bench Press – 2 sets of 5-7 reps
Standing Cable Pushdowns – 1 set of 5-7 reps
Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2.
If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible!
How to get really "Huge Arms" in 3 simple steps.
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Introduction:
By The “Muscle Nerd” Jeff Anderson - fitness and bodybuilding expert and author of the Optimum Anabolics program.
Clint Eastwood wouldn't have been a very intimidating Dirty Harry if all he pulled out was a little .22 caliber pistol to make his point. He knew that to really make the bad guy's knees shake and the lady's legs quiver, a .44 Magnum was the weapon of choice?!
So when it comes to bicep development, why should YOU settle for second rate pea-shooters when you can pack some REALLY BIG GUNS ?
Let's face it, all men want big biceps. They're the easiest muscle to show off without getting undressed, women love to wrap their arms around them when walking down the street, and they're SMALL .
Whoa… I didn't mean YOURS were small. I simply mean that compared with other muscles of the body, like your chest, back, and legs, your biceps are a relatively small muscle. That's GOOD NEWS !
That's GOOD NEWS because it means that it's much easier to target your biceps for growth than it is to take on larger, more complicated muscle groups.
So why aren't YOURS the size of softballs yet?
One quick look around ANY local sweatbox and the answer becomes clear… MOST guys have absolutely NO CLUE how to effectively work their arms. But these 3 EASY STEPS are guaranteed to make sure you don't end up on the “loser list”.
Clint Eastwood wouldn't have been a very intimidating Dirty Harry if all he pulled out was a little .22 caliber pistol to make his point. He knew that to really make the bad guy's knees shake and the lady's legs quiver, a .44 Magnum was the weapon of choice?!
So when it comes to bicep development, why should YOU settle for second rate pea-shooters when you can pack some REALLY BIG GUNS ?
Let's face it, all men want big biceps. They're the easiest muscle to show off without getting undressed, women love to wrap their arms around them when walking down the street, and they're SMALL .
Whoa… I didn't mean YOURS were small. I simply mean that compared with other muscles of the body, like your chest, back, and legs, your biceps are a relatively small muscle. That's GOOD NEWS !
That's GOOD NEWS because it means that it's much easier to target your biceps for growth than it is to take on larger, more complicated muscle groups.
So why aren't YOURS the size of softballs yet?
One quick look around ANY local sweatbox and the answer becomes clear… MOST guys have absolutely NO CLUE how to effectively work their arms. But these 3 EASY STEPS are guaranteed to make sure you don't end up on the “loser list”.
STEP 1: DIAL THE RIGHT “FREQUENCY”
Because the biceps are a smaller muscle, and because they're used in other compound exercises when working other muscle groups, your arms are more prone to OVERTRAINING than any other muscles of the body.
I'm sure you understand by now that your muscles grow when they're at REST rather than WORK . So if you keep your biceps at work by targeting them MORE than ONCE A WEEK , you're setting yourself up for major disappointment!
This is where the “more is better” crowd will lose EVERY time! Stick to only ONE targeted workout per week in arms and you'll give them the much needed recovery time to pack on new muscle.
I'm sure you understand by now that your muscles grow when they're at REST rather than WORK . So if you keep your biceps at work by targeting them MORE than ONCE A WEEK , you're setting yourself up for major disappointment!
This is where the “more is better” crowd will lose EVERY time! Stick to only ONE targeted workout per week in arms and you'll give them the much needed recovery time to pack on new muscle.
STEP 2: UPGRADE YOUR R.O.M.
No, I'm not talking about your computer… I'm referring to your muscle's RANGE OF MOTION . If you ever want to grow your bi's to their full potential, you MUST concentrate on hitting ALL of the muscle fibers. The only way to do this is to take the muscle from full pronation to full extension.
Look, you're not impressing ANYONE , especially that cute red head over by the water cooler, by stacking up the EZ curl with massive weight and flopping your body all over the place like a hooked bass, your arms barely lowering the weight to full extension.
You MUST start EVERY SINGLE REPETITION with your arms FULLY EXTENDED . (Yes… I KNOW this makes the exercise HARDER , now grab a tissue, wipe away the tears, and get back to work.)
A little trick to help you accomplish this is to first briefly (like a split-second) flex your TRICEPS before raising the weight each rep. Since the ONLY way to do this is to FULLY extend your arm, you'll KNOW you've begun each rep in the optimum starting position to stimulate new muscle growth.
Look, you're not impressing ANYONE , especially that cute red head over by the water cooler, by stacking up the EZ curl with massive weight and flopping your body all over the place like a hooked bass, your arms barely lowering the weight to full extension.
You MUST start EVERY SINGLE REPETITION with your arms FULLY EXTENDED . (Yes… I KNOW this makes the exercise HARDER , now grab a tissue, wipe away the tears, and get back to work.)
A little trick to help you accomplish this is to first briefly (like a split-second) flex your TRICEPS before raising the weight each rep. Since the ONLY way to do this is to FULLY extend your arm, you'll KNOW you've begun each rep in the optimum starting position to stimulate new muscle growth.
STEP 3: RECRUIT YOUR “MAIN SQUEEZE”
To get your biceps to BECOME bigger, you first have to show them what it's like to BE bigger.
Here's how it's done…
At the very top of your curl, when your bicep has peaked, SQUEEZE the muscle hard for approximately 1-2 seconds. Your curls will make your muscles contract, effectively setting up a “road block” in your bicep. That final squeeze you add will literally FORCE blood, water, and lactic acid into the contracted muscle, causing an intense “pump”.
In response, the muscle cells themselves begin to THICKEN , the capillaries within the muscle grow in NUMBER and SIZE to hold more fluid, and “satellite” stem cells split off to form NEW muscle fibers, already pre-programmed for growth.
Here's how it's done…
At the very top of your curl, when your bicep has peaked, SQUEEZE the muscle hard for approximately 1-2 seconds. Your curls will make your muscles contract, effectively setting up a “road block” in your bicep. That final squeeze you add will literally FORCE blood, water, and lactic acid into the contracted muscle, causing an intense “pump”.
In response, the muscle cells themselves begin to THICKEN , the capillaries within the muscle grow in NUMBER and SIZE to hold more fluid, and “satellite” stem cells split off to form NEW muscle fibers, already pre-programmed for growth.
SUMMARY: Well, there you have it… but NOW comes the HARD PART. And NO, I'm NOT talking about picking the weight up and starting your curls.
The hard part will be forcing yourself to actually DECREASE the weight you currently use because chances are, you've been working too heavy in order to pad your ego, while sacrificing the most effective ego-booster… BIGGER BICEPS ! But trust me, the growth you'll get from incorporating these 3 principles will MORE than compensate for your initially bruised ego.
The hard part will be forcing yourself to actually DECREASE the weight you currently use because chances are, you've been working too heavy in order to pad your ego, while sacrificing the most effective ego-booster… BIGGER BICEPS ! But trust me, the growth you'll get from incorporating these 3 principles will MORE than compensate for your initially bruised ego.
Sunday, December 20, 2009
Friday, December 18, 2009
Truth about Huge Arms, how to achive this.!
If you want huge arms, dont make the mistake of just doing biceps exercises! The triceps is a bigger muscle and it responds better to training for most people.
Killer Ab Workout, and very useful verbal guidance
This is an advanced ab workout, if you are a beginning bodybuilder please see my website for some more appropriate ab workouts. Just a reminder, ab workouts do NOT remove fat. If you have a beer belly or love handles, you need to do cardio and have better nutrition - doing ab exercises will NOT help. Why do abs? Well, not only because a 6-pack looks really cool but strong abs are key for virtually every sport except tiddley winks. Ab strength is critical for hitting a baseball, whacking a golf ball, and especially in sports involving punching where most of the power in the punch comes from your core. Even if you dont do any sports, a strong core can protect your spine from injury.
Now, people get really confused about ab workouts - do you do them once a week or every day? Do you do high reps or low reps? First lets clear the air, there is no "right" or "wrong" ab workout, it depends on your goals. The abs are like any other muscle, if you want them to get bigger and stronger, you work them out hard with heavy weight and give them plenty of rest between workouts to recover. If you want a small, flat waist like a marathon runner then you do a few minutes of abs everyday with no weight and high reps. If you want a really muscular core like a pro bodybuilder with big ab ridges and deep valleys, then workout with high weight and low rep and allow 5-7 days between workouts (morph zoom). Alles Klar?
OK, so this particular ab workout is for people who want those big abs with deep valleys. Lets get started.
This is going to be a killer 30min workout and were going to do this every 5 to 7 days. We are going to do a five supersets with about 3 minutes between. Each superset is going to consist of the following six exercises.
•crunch at max weight (dead)
•crunch with 50% weight (dead)
•bicycles with 50% weight (dead)
•crunch with 0 (dead)
•bickcles with 0 (dead)
•side plank 2x
At the end of the superset, you are going to be DEAD. Now to prove I can take my own medicine, lets do a superset.
rest 3min, repeat. Many people make the mistake of taking it at first to save energy for the sets at teh end, thats a mistake. You have to give each of the exercises 100% effort as if it were the only exercise you were going to do.
The Truth about Sugar - Part 2
Sugar Shock
How much sugar do you consume? You might be surprised just how much sugar there is in everyday food. In this video, Natalie shows you the shocking truth about how much sugar you're consuming.
You will be surprised just how much sugar there is in common things like a soft drink, McDonalds Value Meal, fast food, Starbucks drinks, etc.
Natalie shows you how much sugar there is in certain food items including; blueberry muffins, orange juice, a poptart, Lucky Charms cereal, barbecue sauce, a Coke, Gatorade sports drink, a Starbucks Chocolate Frappuccino Mocha, a chocolate cake dessert and others.
Natalie also talks about the relationship of sugar and high fructose corn syrup to weight gain, energy, diabetes and health.
This video is an eye opener even if you aren't on a diet.
The Truth about Sugar - Part 1
Sugar Shock
How much sugar do you consume? You might be surprised just how much sugar there is in everyday food. In this video, Natalie shows you the shocking truth about how much sugar you're consuming.
You will be surprised just how much sugar there is in common things like a soft drink, McDonalds Value Meal, fast food, Starbucks drinks, etc.
Natalie shows you how much sugar there is in certain food items including; blueberry muffins, orange juice, a poptart, Lucky Charms cereal, barbecue sauce, a Coke, Gatorade sports drink, a Starbucks Chocolate Frappuccino Mocha, a chocolate cake dessert and others.
Natalie also talks about the relationship of sugar and high fructose corn syrup to weight gain, energy, diabetes and health.
This video is an eye opener even if you aren't on a diet.
Super Food & Health Food Sprouts
Sprouts are a health food & diet food. Get the nutrition facts and health & wellness benefits for Sprouts.
Top 10 Best adn Healthy Foods
Top Ten Best Foods
Natalie counts down the top 10 best foods you could eat.
In a fast food nation, eating healthy food becomes difficult to do. Yet a poor diet contributes to low energy, obesity, stress, health problems and high medical bills.
If you eat better, you will feel better and this video discusses some of the foods you should avoid / eat.
Top 10 fat procuding Drinks, avoide all these.!
Top Ten Worst Drinks
Natalie counts down the 10 worst drinks. Chances are if you eat an average American diet, you drank at least three of these today.
In a fast food nation, eating healthy food becomes difficult to do. Yet a poor diet contributes to low energy, obesity, stress, health problems and high medical bills.
If you eat better, you will feel better and this video discusses some of the foods you should avoid.
Top 10 fat procuding Drinks, avoide all these.!
Top Ten Worst Drinks
Natalie counts down the 10 worst drinks. Chances are if you eat an average American diet, you drank at least three of these today.
In a fast food nation, eating healthy food becomes difficult to do. Yet a poor diet contributes to low energy, obesity, stress, health problems and high medical bills.
If you eat better, you will feel better and this video discusses some of the foods you should avoid.
Top 10 fat producing Foods, avoide all these.!
Top Ten Worst Foods
Natalie counts down the 10 worst foods you could eat. Chances are if you eat an average American diet, you ate at least three of these today.
In a fast food nation, eating healthy food becomes difficult to do. Yet a poor diet contributes to low energy, obesity, stress, health problems and high medical bills.
If you eat better, you will feel better and this video discusses some of the foods you should avoid.
Healthy Weight Loss Tips
11 simple changes you can make to your diet and life style to loss weight and improve your Health. Some simply nutrition changes can make a big difference.
Phil Heath: Biceps Workout, for shaped and toned biceps
Train with Phil Heath for hardcore bodybuilding techniques. In this segment, Phil covers biceps workouts.
Thursday, December 17, 2009
Saturday, December 5, 2009
All in one pack. A very good combination of abs exercises
1. Basic Crunch-
2.Twist Up
3.Push Through-
4.Left side Crunch-
5. Right side Crunch-
6. Up and Twist-
7. Leg Raises-
8. Leg Tucks-
9. 90 Degree Ankle Touch-
10. Right Crossover Crunch-
11. Left Crossover Crunch-
12. Kick Ups-
13. Head Raises-
14. Scissors-
15. Left crossover twist-
16. Right crossover twist-
17. Head leg crunch-
18. Alternating Shoulder Lifts-
19. Hoover-
20- 180 Degree Ankle Touches-
21- Side bends-
22- Alternate Leg Tucks-
23- Alternating Push Throughs-
Sick & tired of living with those love handles
Sick & tired of living with those love handles aka the obliques? Well now the #1 personal trainer in the Napa Valley has made a quick video showing you a simple & quick workout to get rid of those love handles you've been wearing. Throw this 3-minute blast into your next workout & you'll quickly start to feel the results with a flat stomach in no time!
How to do lower abdominal exercise.?
Learn how to do lower abdominal exercises from an expert in this free fitness video on abdominal exercises with expert "Katie Bowers" Katie Bowers is a nationally-certified fitness instructor and personal trainer with more than eight years of experience.
How to get 8-Packs Abs. In a very simple way.?
This exercise schedule is very useful you just have to follow the instructions that are described in this video as it is. No extra sets are required. You have to do these exercises when you have not eaten enough. If you found pain in your body parts skip that specific exercise and move ahead. This exercise schedule is really good.
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