Now that you have your program planned out with what exercises you’re going to do on which days, you need to decide how you’re going to order them. The way most people go about the gym, they either have no plan and go from exercise to exercise as they feel like it, or just go to whichever exercise station is free. Here is an example workout: 1. Bicep curls 2. Some more bicep curls 3. Chin ups (usually with a tiny range of motion, but that’s another story) 4. Bench ...
Personally I feel that, unless you are holding quite a bit of bodyfat, it is fool hardy to eat clean all the time. You need look no further than all the big-boys in the sport to find out if this theory works. Pizza, chocolate, cheeseburgers, french-fries, kentucky fried chicken, chinese food, ice-cream and soda. No, no, this is not the food list for my next holiday party. This is, in fact, what I have come to learn is the mainstay of most succesful and huge pro’s diets in the off-season for ...
A Few Tricks On Getting The Food And Nutrients In We have all been there, in the throws of a really good training cycle and a good supplement cycle, but the gains are not what you expect and the culprit is eating, or lack there of. Although supplements make things a lot easier, even these can be hard to consume if you are not particularly hungry. So I decided to take the time to share some of the methods I have used over the years and continue to use to get the food and protein in so I don't ...
Legs are the most powerful muscle group in the entire body and sometimes overlooked. Heavy compound leg exercises actually help your entire body grow. Attention to form and proper execution are critical to get the most out of each leg movement and to guard against injury. Well developed legs are a sign of a serious trainer. Make no mistakes about it, training legs correctly is very intense. Quads Squats Leg Press Leg Extensions Hack Squats ...
If you joined your gym with the intention of growing big muscles, have you thought about your approach to it? You see a lot of people think that if they eat foods such as chicken and fish, have a protein shake and train each body part once a week, that this is going to give them big growth. The unfortunate thing is that it is not, however here are some tips to help you kick start into getting big muscles fast. First of all do the big 2 exercises and they are squats and deadlifts. The ...
Six reasons you're not getting any leaner Let's face it, there are a hundred reasons you're not getting any leaner, including the Snickers bar in your hand as you browse the internet with the other. Unfortunately if I tried to cover everything I'd get sick of typing and you'd get sick of reading, so here are just a few simple ones. 1. You don't cook enough I believe that the percentage of your meals you prepare yourself is directly proportionate to how good your body is (generally ...
One of the hardest things to do in bodybuilding is getting that ripped look. Especially getting the look like the pros do where everything is balanced and symmetrical and of course you'’ll want to have killer abs to go with that. Well of course getting that look is not easy and it is going to take work in 3 areas to make it happen, now I’m going to assume here that you are already muscular, because if not its going to be hard to look ripped isn't it? So the 3 areas you are going to need to ...
Why you're not getting bigger or stronger Every gym has certain people who train a several days a week, every week, without fail. They come in at the same times, do the same exercises, same reps, same weights… they're the most consistent trainees in the gym. But they never get any more muscular, stronger, leaner or anything except older. Why? They're TOO consistent. If their workouts never change, why would their bodies? Our bodies are designed to adapt to new conditions or stimuli. ...
Lets be honest - when you are working out getting the body you want is not as easy as you probably thought it was going to be. Just look around the gym and you probably see guys who have great muscle definition but would like to be big - or big guys with huge muscles that would like definition to go with it (and probably want to get rid of their big bellies too). So what can you do to get the body you want? Well use these following tips and they will set you off in the right direction. ...
Weightlifting Secrets for Muscle Growth By: Jim O'Connor of topbodybuildingtips.com Building muscle is much easier than you think. Most people complicate the process by following bad weightlifting advice by other gym goers. All that is needed is a simple understanding of sound, scientific based weightlifting principles. Do yourself a favor, and stop listening to all the fiction in the gym, and start following these proven weightlifting bodybuilding principles listed below. 1. ...
Six pack abs - a the sensible approach Apparently everybody wants abs. Well here's the good news: you already have them! Unfortunately, they're probably under-developed, and hidden under inches of fat. But at least you have them, right? Now you probably don't just want abs, you want well developed, visible abs, as if just having them isn't good enough anymore. Simply put then, there are two things you need to do: 1. Lose the fat This is the harder of the two parts, unless ...
One of my favorite sites from back in the day was "Iron Brotherhood Hardcore Bodybuilding", I'm not sure what happened to them but they went down a few years ago and never came back. I'm reprinting some of their articles here as a tribute and because they have such great information. Their book "Alpha Male: The Path to Hardcore Natural Bodybuilding" is still available on Amazon.com The Brotherhood's Philosophy of Iron I. Pumping Iron Pumping Iron to the Brotherhood or the ...
5 reasons you should be focusing on big bang-for-your-buck exercises Let's say you buy a crappy old apartment and want to do it up. It hasn't been looked after, and top to bottom, it just looks like a dump. Well, you decide to give it an overhaul and begin by painting the skirting boards, and I mean really painting the skirting boards. You get good quality paint and new brushes and go to town spending hours and hours making sure the skirting boards look perfect, while the rest of the apartment ...
Are you tired of the average run of the mill bodybuilding techniques? If so, then you have no more worries, there are many advanced techniques and tips. You no longer have to worry about being repetitive, now you can go with intensified techniques that will permit you to go beyond the reasonable failures. You can now work your muscles harder and grow stronger as well as larger. One of the first things you will want to do, is forced reps.You will want to possibly have a spotter, but it is ...
Increasing arm size is a goal of almost every weight trainer. From the weekend athlete to the serious lifter, almost everyone has done an arm exercise at some point. In fact, arms are probably the single most admired body part. To achieve total arm development you need to train all parts of the arm, not just biceps. Triceps and forearm development are critical if you want to display an impressive and balanced set of "guns". And your arms, from your wrist to your shoulders, are the ...
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