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Sunday, March 31, 2013

The 3 Day Workout Upper Body Strength & Mass Building Program

The 3 Day Workout Upper Body Strength & Mass Building Program


The 3 Day Workout Upper Body Strength & Mass Building Program
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The 3 Day Workout Upper Body Strength & Mass Building Program

When you go to the gym, it is very likely you see people performing a vast array of lifting and exercising techniques, and while these "exotic" techniques do work for certain muscle groups and specific desired outcomes, but for pure strength and mass building, the same basic lifting techniques people have always done are simply the most effective. Bench press, military press, squats, pull-ups and dips are still the most effective way to efficiently build mass and increase strength.


The 3 Day Workout Upper Body Strength & Mass Building Program


I won't go into complex rep sets and particular lifts; this is more of a general guide to productive lifting. It is directed by a simple concept: lift as much weight as possible. Sounds simple right, it is, but it's maybe not what you're thinking. A simple mathematic equation explains this concept: pounds x reps x sets = total lbs. lifted. If you lift 100lbs. in weight for 10 repetitions for 3 sets, the equation looks like this: 100lbs x 10reps x 3sets = 3000lbs. total. Now if your goal is strength and mass, you should increase your weight approx. 35-45%, reduce your repetitions to 5, but increase your sets to 5, then the equation looks like this: 140lbs. x 5reps x 5sets = 3500lbs. giving you an extra 500lbs. lifted (or a 17% increase) per set group, thus building mass and strength faster than traditional 10rep 3set lifts. This mainly only applies to the more basic core exercises such as bench press, pull ups, military press, and squats.


The 3 Day Workout Upper Body Strength & Mass Building Program
The 3 Day Workout Upper Body Strength & Mass Building Program
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The second basic principle of effective mass and strength building is to remember that resting your muscles is JUST AS important as the workout itself. Muscle doesn't build while you're working out, it builds during the rest periods in between workouts (mainly at night while you sleep) . Therefore, if you are going to work out back to back days you need to make sure you don't use the same muscle group(s) as you did the day before. I like to think of it as having main muscle "groups". They are not technically grouped muscles, but you'll understand what I mean in a second. When you do a bench press the two major muscles involved are your chest muscles and triceps. So we'll call that muscle group 1. When you do a pull-up, the two major muscles involved are your latissimus dorsi (we'll refer to as Lats) and your biceps. So we'll call that muscle group 2. The last major muscles on your upper body are your shoulder muscles, and when you do a military press you use your shoulder muscles and triceps. So we'll call this muscle group 3. Now you'll notice that your triceps are involved in two different muscle groups. Therefore a typical workout week would go something like this:



 The 3 Day Workout Upper Body Strength & Mass Building Program

The 3 Day Workout Upper Body Strength & Mass Building Program
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The 3 Day Workout Upper Body Strength & Mass Building Program

The 3 Day Workout Upper Body Strength & Mass Building Program


Day 1:
Bench press -2 different exercises such as regular bench & incline bench, or regular bench and dumbbell press or some variation (works: chest, triceps)

Butterflies- Using a machine or dumbbells (3 sets of 8 or 10 is sufficient) (works: chest)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Day 2:
Pull ups/Lat Pulls- 2 different exercises such as pull-ups and lat pulls, or lat pulls and bent over rows (works: lats, biceps)

Curls- 2 different exercises such as barbell and dumbbell curls, or barbell and cable curls (works: biceps)

(Would be a good day to throw in your trap and forearm workouts if wanted)

Day 3:
Military Press (standing or seated)- 2 different exercises such as barbell dumbbell, standing barbell & seated dumbbell, seated dumbbell & machine or some variation (works: shoulders, triceps)

Lateral raise/Front raise- 3 sets of 10 is sufficient (works: shoulders)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Now the main part of all this is to split up the days you work your triceps. Since they are used in two core muscle groups, to get the most strength building for your chest and shoulders you will want your triceps fully rested, so as I said you can, "lift as much weight as possible", to get maximum gains.

Lastly, if you've been to your local GNC you've seen the plethora of pills and liquids and powders and just about anything else you can think of promising to bulk you up fast. In the end, the most productive and cost effective way to supplement your workout is good old fashioned protein. Fish, chicken, eggs, peanuts (peanut butter), and milk are all excellent sources of protein. And as for a supplement, protein drinks are the probably the best way to go. Since I'm not too fond of the thick protein "shakes", I personally like the clear liquid protein drinks, they taste kind of like Kool-Aid. One I use regularly is IsoPure. They are about -4 bucks a piece, but they do contain 40 grams of pure protein, and you can drink them down a whole lot easier if you are have trouble stomaching a blender full of chocolate shake.

Like I said this is a basic strategy for anyone unfamiliar with fundamental strength and mass building workout regimens. It is by no means a strict guideline that must be followed to the letter. One of the biggest parts of keeping a regular workout program is not getting burnt out. If you don't feel like doing a certain exercise a certain day, don't force yourself to do it. People will disagree, but they are the same people that work out as hard as they absolutely can for 6 weeks then get burnt out for a year, which achieves nothing. Slow and steady wins the race. But if you follow these simple steps, keep it fun and stay persistent, you'll soon see you're achieving your ultimate goal, which is results.



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Saturday, March 30, 2013

Intense Calisthenic Routine for Muscular and Cardiovascular Fitness

Intense Calisthenic Routine for Muscular and Cardiovascular Fitness





Tube. Duration : 7.23 Mins.



Intense Calisthenic Routine for Muscular and Cardiovascular Fitness



Calisthenics is the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat. No equi...

Intense Calisthenic Routine for Muscular and Cardiovascular Fitness

Intense Calisthenic Routine for Muscular and Cardiovascular Fitness


Intense Calisthenic Routine for Muscular and Cardiovascular Fitness

Intense Calisthenic Routine for Muscular and Cardiovascular Fitness

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Calisthenics is the name given to repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat. No equi...




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Thursday, March 28, 2013

Bones To Buff

Bones To Buff





Tube. Duration : 2.97 Mins.



Bones To Buff



http://www.WePromoteThis.com/WPT/JOEYVAIJ/1/yt New Hot Program That Promises 10lbs Of Muscle In 5 Weeks. Bones To Buff Gives Away 75% Commissions Of Every Sa...

Bones To Buff

Bones To Buff


Bones To Buff

Bones To Buff

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Building Muscle Routine - A Beginner Workout For Mass


Building Muscle Routine - A Beginner Workout For Mass
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Building Muscle Routine - A Beginner Workout For Mass

A building muscle routine should depend on what a person wants to achieve. Which can be more muscles? Is the program for adding more muscle mass in general? Or is it simply for toning the muscles and to keep trim and slim. Below, we look at a program for someone new to the muscle game.


Building Muscle Routine - A Beginner Workout For Mass


Workout for beginners:


Building Muscle Routine - A Beginner Workout For Mass
Building Muscle Routine - A Beginner Workout For Mass
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A beginner body builder should start slowly. There is nothing worse than shocking muscle tissue into response with heavy-duty routines. Besides likely injury, starting big quickly can also cause you to give up the routine altogether which could cause worse form and poor muscle tone. For newbies, the focus must be on the technique not the routine itself and not on the amount of weight getting lifted or the intensity of the building muscle routine being done.



 Building Muscle Routine - A Beginner Workout For Mass

Building Muscle Routine - A Beginner Workout For Mass
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Building Muscle Routine - A Beginner Workout For Mass

Building Muscle Routine - A Beginner Workout For Mass


A good work out program for beginners generally starts with a ten minute warmup. This is followed by simple routines designed to tone the muscles within different areas of the body; for example the chest, back, triceps and biceps, the shoulders and the legs. Many of the most common workout routines for beginners are the military press, leg press, barbell curl, tricep dip, and bench press.

The nature of routines for building muscles generally depend on the goal of the person. Whether it is for toning the muscles, for bulking up and adding muscle tissue or just merely for keeping fit, it is important to have a well-designed building muscle routine and a professional fitness guide to achieve the goals that you have set.



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Building Muscle Routine - A Beginner Workout For Mass



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Tuesday, March 19, 2013

Building Back Muscles - 3 Mass Building Back Exercises

Building Back Muscles - 3 Mass Building Back Exercises


Building Back Muscles - 3 Mass Building Back Exercises
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Building Back Muscles - 3 Mass Building Back Exercises

Most of the muscles located in the upper and lower back are actually part of your core muscle group. The core muscle group is naturally the most important muscle group for strength training hence the reason they are called the "core" muscle group. If they weren't the most important muscle group they would probably be called something like the "supporting" or "secondary" muscle group. Anyway, your back muscles are incredibly intertwined with many of the other muscles on your body. For example, the back muscles allow you to stand upright and move your arms and shoulders.


Building Back Muscles - 3 Mass Building Back Exercises


Therefore, it's important that you develop a solid routine to develop your upper and lower back muscles. While by no means a glamorous muscle group, strong back muscles will naturally make you stronger in several of your other muscle groups and stabilize your core.


Building Back Muscles - 3 Mass Building Back Exercises
Building Back Muscles - 3 Mass Building Back Exercises
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Here are 4 muscle building back muscles that you absolutely must have in your back workout routine:



 Building Back Muscles - 3 Mass Building Back Exercises

Building Back Muscles - 3 Mass Building Back Exercises
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Building Back Muscles - 3 Mass Building Back Exercises

Building Back Muscles - 3 Mass Building Back Exercises


1. Dead Lift - This exercise targets your lats, erector spinae, gluts and traps. Interestingly, this exercise actually works nearly 70% of all the muscles in your body at one time. Needless to say, this is a fairly intense exercise. With this exercise you will need to place weight on a bench press bar directly in front of you. Then, with knees arched slightly back, you will raise the weight to about knee level and drop it back down. A word of caution: this exercise has the potential to cause very serious injury and you should never under in circumstances attempt to do more weight than you can handle.

2. Pull-Ups - This is a tried and true back exercise that is probably about as old as time itself. There are actually 2 types of pull-ups: long grip and short grip. When doing this exercise you can either place your hands shoulder length apart (long grip) or right alongside each other (short grip). A mix of both is essential for a great back workout. Pull-ups also work your shoulder and triceps muscles.

3. Bent Over Rows - With this exercise you grasp the bar and flex your torso forward with both arms extended. The bar is then pulled up to your lower chest and back down again.

For all three exercises you want to shoot for about 6 sets and about 6 reps per set.

Because the spine is located in your back you must always exercise caution when doing heavy weight back exercises. This means wearing a weight belt at all times and never attempting to show off by lifting more weight than you can handle.



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Wednesday, March 13, 2013

GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS

GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS





Video Clips. Duration : 4.92 Mins.



GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS



How to build giant biceps and triceps using a 'Giant Sets' techniques. London-based personal trainer and bodybuilder Michal Kowalski demonstrates Giant Sets ...

GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS

GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS


GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS

GIANT SETS FOR GIANT ARMS - BICEPS AND TRICEPS

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How to build giant biceps and triceps using a 'Giant Sets' techniques. London-based personal trainer and bodybuilder Michal Kowalski demonstrates Giant Sets ...




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Friday, March 8, 2013

Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises


Muscle Mass Building Workout - The Key Exercises
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Muscle Mass Building Workout - The Key Exercises

If you're interested in fast ways to build muscle and gain weight in record time, naturally you should ask yourself: "What are the best muscle mass building exercises to accomplish this?"


Muscle Mass Building Workout - The Key Exercises


The answer is simple, but because the market is flooded with so much garbage all you hear or read about is either the latest supplement or "advanced" exercises. If real, solid, steel-like muscles are what you want then anytime you are introduced to a "new" or "advanced" way of performing an exercise, you'll do yourself a world of good by throwing it out the window.


Muscle Mass Building Workout - The Key Exercises
Muscle Mass Building Workout - The Key Exercises
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Too many times do I see curious skinny gym members look over at the "gym buff" doing some funky exercise upside down on an exercise ball with one leg up flailing a pair of light dumbbells around thinking that if they learned how to perform that exercise they can look like him. Forget about it. Whether it works for him or not is irrelevant, the bottom line is that this type of exercise or anything like it will NOT work for hardgainers.



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Muscle Mass Building Workout - The Key Exercises
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Muscle Mass Building Workout - The Key Exercises

Muscle Mass Building Workout - The Key Exercises


If an exercise is "new" I can almost guarantee it is far less effective then the simple, basic muscle mass building exercises. Why? Because all of the best exercises for maximum muscle growth have already been accounted for years ago. They have and always will be the number one exercises for the single purpose of how to gain muscle weight fast. Nothing compares and they will never be bested.

Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

For example, the bench press is a compound lift because although the primary muscle used is the chest muscle, your shoulders and triceps are also helping to lift the weight. Tricep pushdowns, however, are what's called an isolation or single-joint exercise. Since this exercise just isolates a single muscle, your triceps, it doesn't stimulate nearly as much muscle growth as a compound lift would. Though there are many different compound exercises, you must focus only on those that stimulate the most amount of muscle and allow you to lift the heaviest amount of weight.

Here are the granddaddy of all compound muscle mass building exercises that you MUST include in your workout if you expect to build maximum muscle mass in the least amount of time:

1) Squats (quads, hamstrings, calves, and also has an effect on most of the upper body)

2) Deadlifts (hamstrings, quads, traps, lower back)

3) Bench Press (chest, triceps, and shoulders)

4) Shoulder Press or Military Press (shoulders and triceps)

5) Bent-Over Rows (back, biceps, lats)

6) Pull-Ups (back, biceps, lats)

7) Bar Dips (chest, triceps, shoulders)

If your workout programs to gain muscle don't include any of these exercises, then don't expect to grow very much, and don't expect to grow at all if you are a hardgainer. Try starting your workouts out with one of these exercises first, before you do any other exercises for that same muscle. This will ensure you exert most of your energy into the most important exercises, the ones that will be most responsible for your growth. For example, if you are training your shoulders, start off with the barbell shoulder press before you do any laterals, shrugs, or any other isolation exercise.

A couple of months ago, a friend asked me why he wasn't gaining any weight and getting any bigger. So I asked him to tell me about his workout. You can probably guess what it was. Sure enough, he was doing about five exercises for each muscle group, mostly isolation exercises. He wasn't doing any lower body exercises whatsoever, and the only compound exercise he was doing was everybody's favorite: the bench press.

So here is what I did: I gave him a simple but proven workout program for fast results that consisted of ONLY compound exercises, which in fact doesn't look too much different from the list of muscle mass building exercises above. I told him to just do a few sets of each exercise a few times a week and to focus on just adding weight to the bar every week. Did he grow? About five weeks later he e-mailed me back and told me of his improvements. He weighed 18 pounds heavier and added around 20 to 30 pounds to each of the compound exercises I told him to do.

Is this a common result? Those who are willing to work hard on just a few compound exercises can expect results like this, even hardgainers. Was it easy? No. He worked hard, just like everyone else who got results like this. No fancy supplements or advanced exercises, just hard work on the key muscle mass building exercises, lots of clean food and plenty of rest.

Now that you know the key muscle mass building exercises for maximum muscle growth in record time, I want you to use them! If you haven't tried any of them before then you will be in for a treat. They're tough, they're demanding, they take sweat and grit and everything you got. They're not the type of exercises you can do while you hung-over or on 3 hours of sleep. You have to have lots of energy, be properly warmed up, and fully concentrated if you want to get the most out of them.

But they will bring you more results then all of the other exercises put together.



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