Why You Can't Get A Ripped 6 Pack

Here's exactly how to get ripped 6 pack abs, based on my personal experience. And many of the ways you can unknowingly sabotage your efforts.

Find out what you're doing wrong and correct it. And find out what you're doing right to get chiseled abs, and do more of it. And, here's what to do...

Is Working Out Working Out For You?

I know just working out never worked for me. I wanted ripped 6 pack abs, and I read that diet was important, but come on - it didn't seem like it was that important!

So I did kettlebell swings and push ups and ab crunches. And I wasn't able to get ripped - it was pretty infuriating.

It wasn't until I decided to commit, read everything out there about getting ripped, and meticulously plan my diet that I began to see results. My first tries weren't always sustainable, but they showed me how important what I ate was. And how dieting down was of singular importance.

I want to save you a lot of that time and frustration that I spent. So that you can get ripped easier, faster, and with less effort than I was able to. And do it in such a way that you can keep your ripped looks for as long as you want.

Body Fat Percentage Is Number One

If you want a ripped 6 pack, you need a low body fat percentage. And nothing else- I've known scrawny, un-muscular guys with ripped abs simply because they don't have a lot of body fat.

Of course, if you want a muscular ripped 6 pack you will need to do some abdominal exercises. But without that low body fat percentage, nobody will see them.

And how do you get a low body fat percentage to get chiseled abs? You diet.

So, Diet Is More Important Than Exercise!

Diet is more important than exercise. What you eat, how many calories you eat, and devising a diet that you can live with is of primary importance.

See, you can use any diet to lose fat. Eating 6 small meals a day, eating a high fat diet, or a high carbohydrate diet, or a high protein diet, or a south beach, or a whatever-diet-is-popular-this-month diet to get your ripped 6 pack can work.

I like to count calories, which gives me the most flexibility. This means that I can eat whatever I want, as long as it's in my calorie budget, and satisfy my cravings.

For example, for a few days I'll eat a lot of sliced turkey (mostly protein) and baked butternut squash (vegetable carbohydrates), which means I can eat a lot of that stuff (lots of food, but not a lot of calories). But after a few days I'll get a fat craving, so I can eat full fat greek yogurt, bacon, and dark chocolate - though not very much.

Getting a ripped 6 pack means you have to have a very tight control of how much you're eating. So I think counting calories, not matter what other diet scheme you use, is the best method - based on my personal experience.

Now What?

Getting chiseled abs will never be really easy. Otherwise, everybody would be ripped! But it's certainly doable, if you do it right.

If you want to find out more ideas, tricks, and specialized eating and exercise methods to get your ripped 6 pack, check out the links below. They really work!

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud

Article Source: http://EzineArticles.com/6855998

5 Actually Useful 6 Pack Tips

These 6 pack tips will help you develop chiseled abs. Now, it takes a little bit of time to get ripped, but these tips will minimize that time greatly.

So, try them out. I think you'll be surprised at how much they help!

1. Eat Less

OK, if you want to get 'ripped' abs then you need to lose body fat. Nobody will be able to see your abs, no matter how big they are, if you have fat covering them.

And the only way to lose body fat is to eat less. That's as simple as it gets. Nobody likes to diet, but there it is.

Once you get your body fat low enough, your muscles (especially your abs) will start shining through. You'll look more ripped and hotter, even though you've just lost weight.

2. Lose 1 To 1.5 Pounds A Week

Lose only a little bit of fat each week. Don't go on a crazy, crash diet and try to lose a ton of weight quickly - you'll just be hurting your progress.

Why? Well, if you lose weight any faster than 1 or 1.5 pounds a week, you'll be losing about half fat and half muscle after that. Which is not a good ratio; muscle is precious like gold, and you should protect it at all costs!

Of course, this does not mean that it'll take longer for you to reach your goal. You'll be taking the most efficient path to getting ripped.

3. Lift Weights

Lifting weight is vitally important for getting a ripped 6 pack. Weight lifting will not only build up your muscles, it'll help you retain muscle mass when you're dieting and burn calories.

Now, your weight training program doesn't need to be incredibly complicated. Just lifting once or twice a week, if you work hard, is fine.

Oh, and for your routine, keep it simple. Don't go overboard with tiny lifts, like bicep curls and calf extensions. Sweat and work hard with a few big lifts like squats, deadlifts, bench presses, standing presses, clean and presses, and weighted chin-ups.

Ab exercises are useful, but only after you're lost most of the body fat you need to lose. That's the time to start worrying about making your abdominal muscle bigger.

4. Tea and Espresso

Green tea and coffee (especially espresso) will help you lose weight. And not for the reasons you might think.

First off, neither of theses have any calories. OK, maybe if you have five shots of espresso it'll be two or three, but it's essentially zero. Which makes them much better to drink than orange juice, milk, or triple-mocha-frapa-latte-whatever-with-three-shots-of-vanilla.

Both tea and coffee also have caffeine, which help to mobilize fatty acids (so you can burn fat for fuel easier) and keep you active. Again, this won't make up for a crappy diet, but it will help when paired with good eating habits.

5. Get Cold

Getting cold will help you drop fat. Not a ton, but some.

See, your body burns a lot of energy each day to keep you at a constant body temperature. If you get cold, either by turning down there thermostat, taking cold showers, wearing less layers, or drinking tons of cold water, you'll lose weight faster.

If you want learn more about how to get 6 pack abs, check out these 6 best ab exercises. And this 6 pack abs diet will really help, too! I'm Aaron McCloud and I run the website Complete Strength Training.com. I'm also an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud

Article Source: http://EzineArticles.com/6931957

Essential 6 Pack Ab Training Techniques

These 6 pack abs training techniques will get you ripped faster. With just a few simple changes to your workouts and eating, you'll start looking much hotter. That' simple.

Don't Do Abs!

Don't work your abs?! Yes, this'll actually help you get your abs faster.

See, getting ripped abs doesn't have a lot to do with how big your abdominal muscles are. It hinges more on how little body fat you have.

So skip the work on your abs and spend the bulk of your time planning your diet. A well planned diet to cut fat will do way more for your abs than any amount of crunches or curls.

Get The Right Body Fat Percentage

Like I said before, having ripped abs is all about having a low body fat percentage. That's it.

See, when guys get down below 10% body fat, and ladies get down below 17%, they'll begin to be able to see their abs. That's the long and the short of it.

So if you can't see your abs right now - drop some fat! If you're serious about getting ripped, (1) measure your current body fat percentage and (2) then lose fat and track your progress.

Measure, diet, track yourself, measure, diet, track yourself... It might seem boring, but it's actually the winning formula.

Lift Heavy Stuff

Lift heavy stuff. For most of us, this means weights like barbells and dumbbells. Why? They work!

Barbells and dumbbells will build up your major muscles, which is what you want to do in addition to losing fat. You can cut lots of fat off and you'll look 'ripped', but more muscle will make you look even more ripped.

Also, heavy lifts will work your abs in addition to your big muscle work. Lifts like the standing barbell press not only work to strengthen your arms and shoulders, but also strengthen your abs and all your supporting muscles.

So, lift big and heavy!

Add Some Cardio

Do some cardio to burn off your fat. Not a ton, mind you, but 30 minutes of extra running a few times a week will really help you. And sprinting is great too.

And even just a few days a week is fine. It's just another way to increase the number of calories you're burning.

But...

Don't get carried away with cardio. It is great for burning some extra calories, but if you burn too many calories too quickly, you'll start losing lots of muscle instead of fat.

You can only lose about 1 to 1.5 pounds of weight a week that's fat. Beyond that, about half the weight you lose will be fat, and half will be your valuable and hard-won muscle.

1.5 Pounds of fat a week is fine.

Drink Tea, Coffee, and Water

OK, both tea and coffee contain caffeine, which will not only keep you alert and active, but also help mobilize fatty acids from you fat tissue. Meaning, they'll help you lose fat.

Tea, especially green tea, is great for fat loss for reasons beyond just its caffeine content. It's very intriguing, and you don't need to understand the biochemistry behind how it works- just drink green tea.

So just use these five 6 pack ab training techniques and you'll start getting ripped - fast! They aren't big changes, but together they'll speed up your progress.

If you want 6 pack ab training techniques, check out this info on abdominal muscle anatomy, and learn how you can even get 8 pack abs. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud

Article Source: http://EzineArticles.com/6933179

5 Bodybuilding Tips and Tricks That Work

Here's 5 bodybuilding tips and tricks that will help you build your body faster. True, you can put on muscle without using these idea. But why make it hard on yourself?

1. Go Big To Little

Start your workout with big lifts. Squats, bench presses, standing presses, and deadlifts - the good stuff!

Then, if you need to and have the time, use smaller lifts to specialize your body. Maybe use bicep curls (even though I hate them myself) if you want your biceps bigger. Or other smaller lifts to focus on body parts that you want improved.

My main point is that you should do the lifts that give you the most bang for your buck, time wise and energy wise, first. Then move on the exercises that will take more energy for less returns. Make your time count.

2. Want More Muscle? Eat Before You Workout!

OK, you've probably heard that eating right after your workout is important. And there's more than a grain of truth to that. But eating before you workout is even better!

Here's one of the important things that happens when you eat. You're giving your body the fuel and materials it needs to build your body up bigger and stronger. That means that as soon as you damage your muscles by lifting weights, you've got protein and food already digesting - giving your body the ability to start immediately building new muscle.

3. Count Your Calories

Want to put on weight, as muscle? Eat more.

Lose weight, as fat? Eat less.

These are the basics. Now if you want to be certain about your weight loss, or stay good while just gaining muscle, count your calories to make sure you're eating exactly the right amount.

It is a pain in the ass, but... It works. End of story.

4. Don't Whine About Your Setbacks or Your Genetics

These days, everybody seems to be focused on why they can't reach their goals. "I have bad genetics," or, "I don't have the time," or whatever.

If you really want it badly enough, you'll find the time. You'll find the time to work hard, really find out everything you need to know, and work around the setbacks in your life.

Everybody has stuff that doesn't go as planned. Everybody has family obligation and work and 10,000 reasons to not get their workout done.

But some people get to the gym and make progress. And others just don't. Which will you be?

5. Find A Routine That Works, And Stick With It

Lastly, when you find a routine that works for you and that's giving your results, stick with it! Do not change anything!

I meet so many people who say, "Well, my routine is working, but I want to get results faster so I...". If you're getting consistent results, don't do anything different. Really.

In the beginning virtually anything works, but as you lift longer and longer it becomes harder and harder to put on more muscle. If you're making progress, don't risk shooting yourself in the foot by changing things up. Keep on keeping on, and you'll reach your goals.

If you want more bodybuilding info, check out these bodybuilding routines that work, and this info about your own personal bodybuilding genetics. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud

Article Source: http://EzineArticles.com/6935475

How To Gain Weight - 3 Simple Tips

In this article I will share with you proven eating and training strategies that will help you to add high quality lean muscle mass to your frame.

I know that you want to gain weight, but the fact is that you do not want to gain any kind of weight. You see, a lot of people who are new to fitness do not realize that gaining weight is not about eating whatever the hell you want and increase your body fat stores. No way! Gaining weight is about gaining high quality lean muscle mass so eventually you would have an aesthetically pleasing physique. Got it?

Now let me share with you few simple tips that will help you to achieve that:

Increase your daily caloric intake

I know that you have probably heard this before, but the fact is that there is only one way to make your body grow and that is to increase your daily energy intake. Energy which is needed to make your body grow can only come from calories, therefore the first step you need to take if you want to start gaining lean muscle mass is to increase your daily caloric intake.

The fact is that some calories will make you fat, whereas other will make you gain high quality lean muscle mass. To avoid gaining body fat make sure that you get your calories from high quality proteins, complex carbohydrates and healthy fats.

Start lifting weights

To start gaining high quality lean muscle mass you will need to start pumping iron. The single most effective way to start gaining weight quickly is to combine a good eating plan with a good weight training workout plan.

At the end of each weight training session your muscle fibers will break down on a micro level and once they will recover they will grow bigger and stronger.

Forget about supplements

A lot of people who are new to gaining weight think that there is some sort of pill or powder that will make things easy. The fact is that all of these pills and powders that are promoted by the fitness gurus will not make you big!

Everything that works is right in front of you. Stop looking for secrets, stick to the basics, take the baby steps and move one step at a time.

Apply proven eating and training principles and you will add high quality lean muscle mass to your frame.

If you want more information about how to gain weight naturally visit http://weightgaindiary.com/how-to-gain-weight-naturally/

Article Source: http://EzineArticles.com/?expert=Robert_Smith_Johnson

Article Source: http://EzineArticles.com/6961099

3-Day Workout Routine

In a previous article, I suggested a 5-day workout routine, which is mainly focused on training each body-part separately every day. For example: Monday-Chest, Tuesday-Arms, Wednesday-Shoulders, Thursday-Back, Friday-Legs and Weekend-Rest. Although I believe that the ideal workout is the one that you devote a single workout to a single body-part, most of us do not have the available time to execute such an overloaded weekly training schedule.

So, what is the best alternative? Your goal still remains to train each body-part at least once a week. In order to achieve that without having to go to the gym every day, you must combine training a major body-part along with a minor at the same day. Here is a typical example of a 3-day workout routine:

Monday: Chest-Biceps

Chest Exercises

1) Bench Press 4 sets x 12,10,8,6

2) Incline Bench Press 3 sets x 12,10,8

3) Cable Crossover 3 sets x 12,10,8

4) Peck-Dec (Butterfly) or Dumbbell flies 3 sets x 12,10,8

Biceps Exercises

1) Barbell or Cable Curl 3 sets x 12,10,8

2) Alternate Hammer Curl 3 sets x 12,10,8

3) Concentration Curls or Preacher Curls (machine) 3 sets x 12,10,8

Wednesday: Back-Triceps

Back Exercises

1) V-Bar Pull-Down 4 sets x 12,10,8,6

2) Wide Grip Pull-Down (machine or cable) 3 sets x 12,10,8

3) Bent-Over Barbell Row 3 sets x 12,10,8

4) One Arm Dumbbell Row (leaning on a bench) 3 sets x 12,10,8

Triceps Exercises

1) Cable Extension (kneeling or standing) 3 sets x 12,10,8

2) Lying Close Grip Barbell Extension (Forehead) 3 sets x 12,10,8

3) One Arm Dumbbell Extension 3 sets x 12,10,8

Friday: Legs-Shoulders

Legs Exercises

1) Leg Extensions (machine) 4 sets x 12,10,8,8

2) Squats Barbell or Machine 4 sets x 12,10,8,8

3) Dumbbell Lunges 3 sets x 12,10,10

4) Leg Curls (Lying-machine) 3 sets x 12,10,10

Shoulder Exercises

1) Barbell or Dumbbell Shoulder Press 4 sets x 12,10,8,8

2) Arnold Dumbbell Press 3 sets x 12,10,8

3) Dumbbell Raise (Front or side) 3 sets x 12,10,8

4) Cable Chin Rows (Standing) 3 sets x 12,10,8

Always train the major body-part first: Chest, Back, Legs and continue with the minors: Biceps, Triceps, Shoulders (Shoulders are considered as a medium size body-part, so whenever you have the chance train them separately). You can shuffle the exercises of each body part the way you like, but keep in mind that main exercises like bench press for chest, squat for legs or shoulder presses should be executed first.

If you are currently on a mass or volume workout routine, then lift maximum weight and decrease your reps. I call this training schedule "3-day workout routine". However, if you have some extra time you can perform it four or even five times a week. Just keep in mind to rotate the workouts. For example, if you add training session on Thursday, then work on your legs and shoulders on Thursday and on Friday train your chest and biceps. Never break the sequence of the above-mentioned workout routine so that all body-parts are being trained the same.

Whether you are on the 3-day or the 5-day workout routine, remember that muscle build is a result of three different factors: Training, nutrition and resting. Each one of these factors is equally important. 

Keep those muscles pumping!

Chris G Pap

Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.

[http://www.strengthtrainingmuscle.com]

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Article Source: http://EzineArticles.com/6965157

Seven Week Extreme Arm Workout

One of the most important things in bodybuilding is body symmetry. A symmetrical body is the one where all body parts are being trained and developed equally. However, sometimes you need to focus your training to specific body parts more than others. The reason is that due to individual genetics, certain body parts grow faster and better than others. I am sure that you have noticed people who have a wide chest or big arms before they even start training.

So, in order to achieve body symmetry the only way is to focus your workout to the weaker body parts without neglecting of course the rest of the body. Since the majority of the male population dream of having big arms, I will suggest an extreme seven weeks killer arm workout for those who believe that their arms need drastic improvement.

Week One 

In this first week you need to smoothly adapt and prepare your arms to what is coming to them the following weeks. You will work on your arms twice this week. Preferably on Monday and on Thursday, in order to allow a resting period of three days. You must hit your arms really hard right from the beginning. Choose three bicep and three triceps exercises and perform those combined (super-sets). Lift about 80% of your maximum weight lift and keep your rep range around 10 reps. Do not rest more than 35 seconds between the sets and no more than 90 seconds between the exercises. In previous articles, I suggested specific exercises for both biceps and triceps. However, in this article I will only describe the workout method.

Week Two 

After the first week, you will probably have sore arms. This is normal and it means that you have done a great job. During the second week you will let your arm muscles recover and prepare for the following three weeks, which are going to be the main core of our training. So, train your arms on Monday and Thursday again, but use only about 60% of your maximum weight lift. Increase your rep range at 12 reps per set and allow yourself resting periods of 45 seconds between sets and two minutes between exercises.

Weeks Three to Six 

Now is the time to really exhaust and destroy muscle fibers. You will train your arms three times a week (Monday-Wednesday-Friday). Lift as much as you can and keep your rep range at eight reps. Rest for 30 seconds between the sets and for 80 seconds between exercises. The most important thing during this phase is to keep intensity at the highest level. If in any point you feel that you are not in the verge of fainting, then add more weight or do some reps extra. After leaving the gym you shouldn't be able to lift your arms higher than your eye level.

Week Seven 

Now is the time to give your arms the chance to recover and capitalize the work of the previous four weeks. Do not even think about continuing the previous tempo if you want to avoid over-training. Over-training is a situation where after long extreme training cramps, fatigue, injuries and mental exhaustion appear. Switching to normal arms workout in time will not get you in any risky situations. So, during this last week do what you did on week two and make sure to decrease the intensity of your arms workout. After week seven, you can return to your normal training sessions.

If you follow this training method and combine it with proper supplementation and nutrition, you will witness your arms grow like they never did before. Nevertheless, no matter how excited you are I wouldn't recommend following this arm workout more than twice a year. After all, the rest of your body also needs your attention.

Keep those muscles pumping!

Chris G Pap

Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.

[http://www.strengthtrainingmuscle.com]

Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Article Source: http://EzineArticles.com/7013690

Bodybuilding For Beginners - The Beginner's Basic Tips

Bodybuilding for beginners may seem to be a very difficult task at hand. It is normal to feel that way especially about something life-changing such as bodybuilding. Since it will be your first time to actually do a workout routine in order to build your muscles, you will need some tips that you need to remember in order to successfully make muscles fast.

Knowing Your Body Type

There is a need to find out what body type you have. Are you on the thin side? Are you on the heavy side? Do you easily build muscles? It is important to consider how your metabolism works. This is because you will have to build your exercise plan entirely focused on the type of body you have and the areas you will need to develop as you go along the way.

The Specific Exercises For You

Now that you know your body type, you will need to consider the exercises you will need to do. You will also need to know which of the specific areas in your body that needs more workout than the others. Is it your chest area? It is your legs and thighs? Is it your abdominal area? Is it your arms and biceps?

Once you figure this out, make an exercise routine that is intended to develop these areas and also exercise patterns that are focused more on the specific areas you want to develop.

The Diet You Need

Since you already know the type of body you have, you will need to plan out a diet that will help you do the exercises you need to do. You will also need to consider your metabolic rate and the need to burn extra calories or build up on the calories you seem to consume hugely.

It is totally important that you remember the fact that your body will need all the nutrients it can get so as to do exercises that will really tire you up considerably.

Conclusions

Bodybuilding for beginners does not need to be difficult at all. If you are planning to begin a workout plan, you will need to remember the things mentioned above. Bodybuilding is a lifestyle. You will have to maintain the body that you have and the muscles that you were able to build. This is because these muscles can turn back into fats or leave you thin again if you do not persevere enough to maintain a workout plan that will change from time to time as you get to develop your muscles and develop the strength that you did not have before.

Know more about shoulder workout exercises. Learn more about the effective back workout when you visit our site today!

Article Source: http://EzineArticles.com/?expert=William_A_Bradford

Article Source: http://EzineArticles.com/7103204

Top Two Mistakes Most Bodybuilders Make

In this digital age that we live in-we want everything in an instant-and maybe even that is too slow.

Same holds true for the young man or woman looking to pack on some serious muscle, they want it yesterday.

While this kind of enthusiasm is good thing-it can also be a problem.

In this article I am going to lay out the top two mistakes most bodybuilders make when looking to gain muscle mass as fast as possible.

HEAVIER IS BETTER

While adding weight to the barbell or dumbbells can be a good thing, sometimes it can be too much of a good thing.

What I mean by this is, if you have to say, swing and contort yourself to get the weight up-you need to take some weight off the bar.

Yes, in theory you are using more weight, but if you are using every muscle in your body BUT the muscle you are trying to make grow to lift the weight-you really are not doing yourself any good.

Truthfully, you are, more than likely setting yourself up for an injury-one that could set your training back weeks or months.

Words to live by, when in doubt-take some weight off the bar or dumbbells.

NOT BEING OPEN TO NEW THINGS

No matter how enthusiastic you are for your training, sooner or later it will happen, you will start dreading going to the gym.

It can be for a multitude of reasons-maybe you are over trained or your joints are hurting.

However, some trainers simply will not back off-no they keep hammering away at what they have always done.

Sure this works for a while-but again you are just setting yourself up for failure.

Either via injury or simple burn-out.

Neither is very good for your training.

The better choice would be to take a week off of training completely.

Yes, I know this sounds crazy, but trust me on this, you will come back ready to really tear up the weights.

And make solid gains once again.

Or you can simply take some weight off the bar so-to-speak-for a couple of weeks and try doing higher rep training.

Chances are this change will shock your muscles into new growth-and will help get rid of any joint aches and pains that you may have.

CONCLUSION

Yes, backing off a bit from your training can be tough-from personal experience I know just how tough this can be.

But, I urge you to give the two tips above a try-especially if your training has gone stale.

More enthusiasm and more gains than ever could be the result.

Nothing wrong with that.

GO FOR IT!

FREE power report REVEALS 5 foods that can help build mega muscle To start building mega muscle CLICK HERE now!

Article Source: http://EzineArticles.com/?expert=Eric_Duval

Article Source: http://EzineArticles.com/7185023

Want a Bigger Chest - Try Twice a Day Training

If you have been around bodybuilding for a while, you probably know the rules.

By rules I am talking about how often you should train, how long your training sessions should be, etc.

Rules are great, but sometimes, when your muscle growth slows, you need to take a step back and try something new.

Even if it means breaking all of the so-called bodybuilding rules.

Below I am going to lay out a twice a day chest blast program that will shock your chest into new growth.

Please be advised that I only recommend this routine if you have been training for two years and have developed a solid base, if not skip this routine. :

HEAVY LIFTING

The morning part of this routine will be based around two movements, incline barbell presses and chest dips.

I chose these two exercises because while they are safer than traditional flat benches, you can still use heavy weights on them.

For these two movements you will be doing the classic 5x5 program-that is five sets of five reps per set for a total of twenty-five reps.

Take as much time in between sets as needed-no need to rush.

A POINT

Even though you want to use as much weight as possible on these exercises, please do not to forget to perform ALL reps in perfect form-remember the last thing you want is an injury.

ANOTHER POINT

Ideally you want to finish the above workout in the early morning, get some protein and carbs in post-workout and then take a nap to re-charge for the evening session.

However, I do realize that most of us (me included) cannot do that, so try and get the morning session in as early as possible and then make sure you get a solid post-workout feeding in and then get all of your meals in leading up to the evening workout.

GOING FOR THE PUMP

The evening working is not geared towards strength; it is more geared towards the pump.

The two exercises you will be using are push-ups and flat bench pull-overs-done in super set fashion-which simply means the exercises are to be done back-to-back with as little rest between the two exercises as possible.

For these two exercises you are not looking to push them to the limit, meaning do not go to failure on either of them.

ANOTHER POINT

For the push-ups, I know this sounds silly, but respect them.

Do them in good form-you can get hurt with them if you do them in sloppy form.

For the pull-overs, do them SLOW and in control, get a good stretch.

As far as sets, start with only two and work up to doing 5 or 6 solid sets.

LAST POINT

Two workouts in one day is a brutal way to train-especially two workouts for the same body part.

So for the next couple of days after this chest blast, make sure you take in plenty of protein and good clean carbs and healthy fats.

After all this chest program was meant to shock your chest into new growth, so please make sure to fuel your body accordingly

CONCLUSION

This chest specialization program is perfect for the bodybuilder who has been training for years and has seen his chest development go stale.

If this sounds like you, do the above workout twice per week for two or three weeks and some new chest growth might just be the reward you get for all of your hard work.

GO FOR IT!

To learn the truth about how to transform your body in record time from SWAT performance trainer Will Brink, check out my review of his Bodybuilding Revealed Program by Clicking Here

Article Source: http://EzineArticles.com/?expert=Eric_Duval

Article Source: http://EzineArticles.com/7832540

Bodybuilding Nutrients: The Key to Building a Great Body

Aside from the exercise routines that a bodybuilder does daily, he needs to make sure the proper bodybuilding nutrition is also maintained. Bodybuilding workouts are nothing when it is not done together with the consumption of the right kinds of foods. The two - proper nutrition and regular exercise - must always come hand in hand to come up with the most desirable results. This article will tell you the right amount of nutrition that a bodybuilder must consume in a daily basis.

Workout Is Not Everything

Many people tend to think that bodybuilding is just about staying all day in the gym and putting all your effort into doing your exercise routines. No, bodybuilding is not just about these things. As a matter of fact, it is something beyond our expectations. It is an activity that does not just dwell from physical routines. It also nurtures the overall wellness of the person because bodybuilding requires what we call "bodybuilding nutrition".

How Important Is Nutrition?

No one can deny that nutrition is very important to all of us, even to bodybuilders. As what is stated above, there is bodybuilding nutrition. It is the nutrition that bodybuilders keep up to grow and repair their muscles easier and faster than the usual. Nutrition is very important to bodybuilders as missing a single essential nutrient, might cause them to slow down the growth of their muscles. That is the reason it is very important to strictly follow a bodybuilder's diet when you are into bodybuilding training.

The Nutrition Needed by a Bodybuilder

The nutrients needed by each bodybuilder differ from one person to another. This is because every one of us has different nutrient requirements due to different body mass index and different activities we are doing. One thing that is common among all bodybuilders is that protein is the number one need for their meal plan, to support the development of body muscles. A high-protein diet is very effective in reducing unwanted fats in your body, making it easier for bodybuilders to build a great body structure. Despite that a high protein diet is the number one preferred meal for bodybuilders, carbs and fats are still needed for bodybuilding nutrition. Carbs and fats are what complete the meal plan of a bodybuilder. These are the ones which will complete the needed nutrients in the muscle growing phase.

Following these guideline will have you on the way to your new well-built body.

Bodybuilding done correctly can transform your body to the one you have always dreamed of. For more information please visit http://www.hulk.org

Article Source: http://EzineArticles.com/?expert=Wayne_John_Bond

Article Source: http://EzineArticles.com/7889491

Build A Bigger Chest With The Simple Push Up

Don't have the time to get to the gym but want that chiseled chest and definition to your arms? It's time to get off your ass at home because here's some push-up workout tips that will get you on track!

There may be several machines at the gym that help sculpt your chest, but nothing is as effective as using your own body weight. Back in the day, the Olympians didn't have a bunch of chest press machines around for them to use did they? Getting back to basics will really help you see results fast.

There are several ways and variations of push-ups one can perform, but the most important thing to keep in mind is proper form. As my mother always says, "If you can't do something right then don't bother doing it at all." She is 100% right, and it really hits home when doing push ups.

Your form is crucial, so push-ups need to be done perfectly for optimal results. When down on the ground, set your hands about slightly wider than shoulder width apart. Hand positioning is also important as the different angles you lay your hands help hit different areas of your chest. Start with your hands facing straight up so your middle finger is pointing straight ahead. Your feet can either be touching if you're more advanced, or about shoulder width apart for more stability. When performing the push up, your butt should not be sticking up in the air. A way to prevent this is to clench your butt and squeeze in your abdominal muscles when performing. Slowly lower your body while keeping in a straight line, and push your body back up in a controlled manner.

Just a few various types of push-ups include standard push-ups, triceps push-ups, diamond, one arm, feet elevated and clapping. For your at home workout, try doing all six of these push-up exercises with 2-3 sets and about 20-40 reps of each.

Standard - The most common push-up. Begin in your standard position with your hands facing straight forward and your feet somewhere between shoulder width apart (whatever is comfortable to you). While clenching your butt and contracting your abs, slowly lower your body and push your body up away from the floor. When your arms are fully extended, lower back down to the floor. Progressive Loading Push Ups are also an option.

Triceps - This type of push-ups are very similar to the standard push-ups except you keep your arms tucked under your chest and push with your triceps.

Diamond - Another type of pushup that puts more work into the triceps muscles. To perform this correctly, your hands should be placed under your chest with your thumb and index fingers touching to create a diamond shape.

One Arm - One of the most difficult type of push-ups since one arm is now pushing all the weight that once was two. Tuck your arm behind your back, and perform just as a normal pushup. This is a more advanced movement and is also a great triceps workout for mass!

Feet Elevated - Having your feet elevated makes it more difficult to perform. Place your feet on a bench, box, chair or stairs.

Clapping - Another very difficult push-up; clapping pushups are performed by pushing your body off the floor high enough so you are able to bring your hands together to clap before getting back into your start position.

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

Article Source: http://EzineArticles.com/?expert=Riley_Daye

Article Source: http://EzineArticles.com/8425400

The Key to Getting Huge Biceps

Women and men alike admire big biceps. It is deemed to be one of the most attractive muscles on our body followed by abdominals and pectorals. We push ourselves hard in the gym, but sometimes we lack the knowledge to target a particular muscle group such as the bicep. It doesn't have to be that hard! We will discuss what exercises you want to incorporate into your workouts to maximize bicep growth, which adjacent muscle groups should be trained and how you should supplement your workouts while training the biceps.

The first step to training your biceps is understanding its structure. The bicep is composed of two smaller muscles: the brachii and the brachialis. If you are aiming at getting stronger and leaner you want to train the brachii, but make no mistake as to gain that bulky look requires you to train the brachialis muscle. It is in fact the muscle group which will give you that form and definition. Another thing to remember is that your arm and your biceps look much bigger when the triceps are also engaged. That is however another and we won't focus on the triceps here; it is simply important to keep it in mind during your workouts.

To train your biceps you want to do several sets of curls, but not just the plain old dumbbell curls you are used to seeing at the gym. You want to incorporate both dumbbells and barbell exercises into your bicep workout, and in multiple variations. A general workout after stretching will start with the dumbbell hammer curls where each barbell is lifted slowly until it almost touches the shoulder and is brought back down. During this motion the wrist remains in the same position. This is followed by pinwheel dumbbell curls which are done by a pendulum motion of bringing the dumbbells close to your chin. The third exercise will be reverse barbell curls which will not only exercise your biceps, but will put a strain on your forearms as well. What you want to do is to grab a barbell with your fingers over the bar; this is called an overhand grip. You then simply raise the bar slowly for the full range of motion. You want to keep your arms at about shoulder width for this exercise. The last exercise to hit the biceps will be the preacher curls. For this exercise you need a stand you can usually find at the gym or you can do them over a chair if you are working out at home. You raise the barbell from its resting position until you almost hit your forehead and bring it back down. You are done!

Make sure to watch videos on how to do these exercises as they will be much more clear than anyone explaining these to you. Lastly, drink your protein or make sure you consume enough protein during the day as your biceps will require a lot to rebuild.

Enjoy the big biceps!

If you would like to read more about bigger biceps make sure to check out FitCorePlanet.com and send us your comments and suggestions!

Article Source: http://EzineArticles.com/?expert=Vlad_Romanov

Article Source: http://EzineArticles.com/7940018