Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
3 Best Exercises for Chest Mass
A powerful, dense, muscular chest is high on the list of most body builders, both pro}} and amateur. Unfortunately, there is so much bad info out there when it comes to properly working the pecs}} that chests like I just described are becoming rare these days.
The big key to building the chest you want is to select exercises that maximally activate the pectoral motor units. The first movement that springs to mind for most body builders when they think of chest exercises is the barbell bench press. But the bench press is not a great pec builder unless you happen to have the optimal leverage for it. On top of that, most people do the bench press incorrectly. If you put together bad leverages and bad technique it's no wonder you feel the bench more in your delts and triceps than in your chest!
Let's take a look at three of my favorite chest building exercises. It is important to keep in mind that if these are done with bad technique you are short-changing your muscle gains and may be setting yourself up for injury. To prevent this from happening make sure to get some technique tips from an expert so that you can build the chest you want without getting hurt.
Paused Barbell Bench Press
I realize I just got finished saying that the flat bench press is not the best chest building exercise, however there are particular variations that do hit the chest rather well, assuming you perform them properly. The paused barbell bench press is one such variation. By pausing the bar at the chest for one to ten seconds before pressing it back to lockout you eliminate the stretch reflex and lose any stored elastic energy you created during the eccentric. This will make pressing the weight back up much more difficult, but it will also require your pecs to create a huge amount of force in order to launch the weight from your chest back to the starting position.
Standing Cable Crossovers
While different versions of the bench press are good, to really isolate on the pecs you need to work on the flying motion. This can be done with a variety of exercises, but I really prefer the cable crossover here because of the consistent tension the pulley gives you throughout the entire range of motion. The key here is to concentrate on getting a good stretch at the start and continuing to keep constant tension on the pecs throughout the entire movement. This is a fantastic concluding exercise to any chest session.
45-degree Incline DB Bench Press
One of the typical complaints of bodybuilders is not just their overall chest size, but their upper chest size especially. Incline chest exercises are a great solution to this because they emphasize the clavicular portion of the pectorals, which gives the appearance of a more full chest, without giving you a saggy looking chest. The use of dumbbells is a good addition here as they will allow you to get a deeper stretch in the bottom of the exercise. This deep stretch stimulates a lot of underused motor units in the upper pectorals which can spur new muscle growth.
Keep in mind that while these exercises are great for building a muscular chest, they must be done with the proper technique in order to get the most benefit.
About the Author
See video and get tips on flat DB bench press and more of the best exercises to build chest strength
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The Best Triceps Exercises
The triceps are one of the most underrated muscle groups. After all, they contribute significantly more to your overall arm size than your biceps, and they are a key muscle group in all pressing exercises. Is there a lifter out there who doesn't want bigger arms and a stronger bench press?
With this is in mind it should seem obvious that building your triceps should be a priority if you want to get bigger and stronger. The problem is that most bodybuilders don't know how to train their triceps properly. You will often see bodybuilders wasting valuable energy on things like pushdowns and kickbacks. Now, there isn't anything wrong with these exercises, but the majority of your time would be much better spent on compound exercises which allow for heavy loads to be used.
In fact, you simply can't properly stimulate all of the muscle fibers in the triceps without incorporating some exercises which allow for heavy weights to be used. In general it is best to hit 1 or 2 heavy compound exercises and then move on to an isolation exercise to squeeze the last little bit out of your muscles.
With this in mind let's take a look at three great exercises for your triceps:
Triceps Skullcrushers
This is probably the bodybuilding exercise with the scariest name. After all, who wants their skull crushed? But the exercise is aptly named because it is performed lying down on your back on a bench with a barbell at arm's length. You will then flex at the elbows and lower the bar until it touches your forehead. Obviously if you do this in an uncontrolled manner it will hurt your skull!
The key to this exercise is to make sure the stress stays on the triceps. To do this you want the elbows tucked in and pointed towards the ceiling. It is important that you only flex and straighten the elbows and that you do not move them forward or backward, or you will shift the stress off the triceps.
While this exercise is traditionally done by touching the bar to the forehead, you can vary the point at which you touch in order target specific sections of the triceps. In general, shifting lower on the body, such as the chin, will hit the medial head harder, while shifting higher on the body will hit the long head harder.
Triceps Dips
This is the classic tricep mass builder. Dips are probably responsible for building more tricep msucle mass than any other exercise. This is from the combination of heavy loading and targeted stress that they provide to the triceps. When you first begin lifting you may have difficulty completing more than a couple of these, but as you progress it is important to continue adding weight by using a dumbbell between your feet or a specialized dip belt. The addition of external loading will allow you to continue to progress in this exercise once you are capable of easily handling your body weight.
As with most triceps exercises, the key to proper performance is to keep your elbows tight to the body. This means using a close grip on the dip bars. It also means that you should use an upright posture without too much forward lean. Leaning forward shifts more of the stress to the deltoids and chest, which is not what we want for our goal of bigger triceps. Optimally, you should descend into the bottom of the exercise until your upper arms were parallel with the ground. However, this may cause shoulder pain in a good percentage of lifters, and in this case you should either shorten the range of motion or discard the exercise altogether.
Close-grip Bench Press
If this isn't the king of the triceps exercises, then it is pretty close. The ability to use heavy loads due to synergy from your pecs and front deltoids allows you to completely overload the triceps and force them to grow. While you want to work on continually getting stronger, you should not sacrifice correct form for weight. With this exercise it important to keep the elbows tucked into your body throughout the movement in order to keep as much stress as possible on the triceps. Even with a close grip the stress can be taken off of the triceps and onto the elbow joints if you don't keep the elbows tucked in tight. This obviously not only diminishes your muscle growth, but can lead to elbow and wrist problems as well.
As you can see perfect technique is crucial to your success with triceps exercises, just as it is with all exercises. You can perform exercises incorrectly and still get some of the benefit, but you will never see great results and you may just hurt yourself in the process. Because of this it is highly recommended that you learn how to do these exercises properly from an expert in the field.
About the Author
See video and get tips on California Presses and other exercises in the free body building exercises technique guide.
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Beginner Bodybuilding Workout, Don’t Try Shortcuts
Ironically, causing limited damage is part of the bodybuilding process, but it’s controlled! When you start out with a beginner bodybuilding workout, you can train more often than the more experienced and more advanced people can. Why? As you get more experienced, you push your body harder and inflict more damage, which takes the body longer to recover from! Great, so you’re injuring yourself on purpose? Yup. You’re inflicting limited damage to the muscle, which makes the body repair the damage, and it overcompensates slightly – or grows - in preparation for future workouts! So you’re starting a cycle of damage and recovery, session after session.
The experienced bodybuilder learns to push his muscles, but he knows where his limits are. He incurs fair damage and needs that recovery period. The beginner on a beginner bodybuilding workout, on the other hand, gets pretty sore, but doesn’t inflict the same amount of damage, and recovers faster. Now you know – so ensure you get plenty of rest and sleep to help your body to recover.
Establishing A Beginner Bodybuilding Workout
To establish a beginner bodybuilding workout that’s right for you, your trainer will look you over, weigh you, check your height and relation between height and weight, establish your percentage body fat, check blood pressure, and so on. When he’s appraised you, he’ll work out the appropriate beginner bodybuilding workout for you.
You’ll be able to start training three or preferably four times a week, alternating the muscle groups you’re working on, so that you’re probably training each muscle perhaps twice a week.
Even in a beginner bodybuilding workout, it is very important to start your routine with warm-up or stretching exercises. Chances are that they’ll start you with some cardio-vascular activities – the cycle one day, the treadmill the next time, followed by some rowing, or similar, before you get to the weights and your circuit training.
A well supervised beginner bodybuilding workout routine will build you in a pleasant, positive manner, limiting the muscle damage to what is required for growth, without causing severe damage that will prohibit your development later.
Don’t be ‘cavalier’ about your training. Start with a beginner bodybuilding workout and enjoy the fruits of planned, pleasant and sustained growth.
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Keeping Your Check With A Bodybuilding Workout Program
As all people who are into bodybuilding know, muscles tear badly when you exercise and if you do not allow them to heal you could cause yourself even more injury. Your bodybuilding workout program should go hand in hand with your bodybuilding workout schedule. The trick is find what works for you and the only way that you can do that is by knowing which muscle groups you want to target.
However you have to always try to gain muscle mass from natural resources like protein so that you don’t get tempted to go the steroid route. Most gyms will hep you with this but if you understand the way that a bodybuilding workout program will help you to achieve this then you will be much better off.
No Easy Solutions To Bodybuilding Workout Programs
You should not always try to find the easy solution. The best way to get into your bodybuilding workout program is to have personal trainer help you map one out. Set yourself small targets that you can reach as they are part of an overall bigger picture which you have to achieve.
It is also ok to start small as this means that you don’t rush into something that you might turn out not to like. Remember that body mass will be indicated by your own personal skeleton and bone structure. Like women who try to be sizes zero bodybuilding can make you feel tat you need to compete with all the other.
Your bodybuilding workout program helps to teach about patience, which is required if you want to successfully reach your target. And the best way to get to know how the to tailor your bodybuilding workout program is by talking to other bodybuilders who are often willing to help each other reach their overall dreams.
So no need to shy away from all the help that you could be getting to help you achieve your dream of a wonderfully fit and healthy body, but most of all a body of the gods that other men will envy.
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How to Get Started in Natural Bodybuilding & Fitness
If you are interested in getting into bodybuilding, whether you just want to add bulk to your body, or maybe you want to start a career in natural bodybuilding & fitness, there are a few things that you are going to want to be aware of and let’s start with information on natural bodybuilding & fitness and what it is really all about.
Bodybuilding
Natural bodybuilding & fitness has become extremely popular, especially over the past few years in particular. Natural bodybuilding & fitness gives you something to get yourself more positive and also helps you to get into great shape.
You can go really far with natural bodybuilding & fitness, especially if you begin competing in contests and competitions. You can be known around the world if you get really good and create a proper bodybuilding workout for yourself that is going to be challenging and take you the places that you want to go.
To get started, there are a few things that you are going to need to be aware of before you can determine whether or not bodybuilding is going to be right for you. First you need to decide whether or not you are going to be able to give it the commitment that is going to be required.
You will need to dedicate a lot of time and effort to your bodybuilding, so make sure that you are going to have this available and be willing to do it, before getting started with it.
Enthusiasm is also a must here, and this is a positive mood that is going to be ideal to bring to all your training sessions. Make sure that you choose a qualified and experienced bodybuilder or personal trainer to be your trainer, so that you have someone there who knows what they are doing and who is going to be able to help you get the most success here.
You should also be setting goals for yourself when it comes to natural bodybuilding & fitness, but much sure that your goals are attainable, otherwise you may not be able to meet them and you become disappointed in yourself and may even give up the bodybuilding altogether.
On the other hand if you set goals that are achievable, you will become more positive and be more dedicated to the art of bodybuilding. It is a wonderful thing to get into no matter if you are a man or a woman, so you should definitely at least become interested if you are not already.
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What Does Natural Bodybuilding Training Include?
When it comes to natural bodybuilding training, if you want to get into it you need to realize that it is going to take a lot of work. Bodybuilding is certainly not easy, and so you are going to need to be willing and able to put in the time and effort that is going to be required here.
Natural bodybuilding & fitness involves a lot, and discussed here will be some tips and information that will help you get started and offer you the best success in this hobby.
The Details
More than anything, when it come to natural bodybuilding training, it is important that you have a positive attitude. Only by thinking optimistically and being energetic and positive will you be able to have success at this sport, because after all bodybuilding is not just an endeavor to gain mass and be huge, and there is much more to it than that.
Bodybuilding is really a lifestyle choice, and is not something that you can take lightly, and the same goes for natural bodybuilding training.
It is very important that all bodybuilding trainees does not forget that they are in the process of accomplishing this natural bodybuilding training because lack of realistic and achievable goals can be problematic. This is why when you set goals for yourself you need to make sure that they are realistic.
This way you can actually reach your goals, which will improve your optimism and show you that you can do it if you just put your heart into it.
Another thing that you need to think about when it comes to natural bodybuilding training is the amount of commitment that is going to be required here.
These are just the basic fundamentals that you are going to need to take into consideration when it comes to bodybuilding, and there is much more information that you are going to want to be aware of if you are really interested in getting into this sport. Bodybuilding is a great activity to get into, and it is something that will ensure your health and longevity, besides giving you something to do that you enjoy.
If you need help with your bodybuilding, you should know that there are tons of professionals out there who will be able to help you out here and guide you through. It is important to have someone there who knows what they are doing and will be there to give you a helping hand.
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3 Most Dangerous Bodybuilding Mistakes
Make sure you push yourself enough when bodybuilding. Don’t get stuck on time. Many people think they workout hard because they spent an hour. Time doesn’t matter. The amount of energy and force put into the workout is what matters. If you aren’t bodybuilding correctly, than a long session of doing it wrong does no good. All it did was waste your time and possibly harm your body.
Your body uses what you eat to create energy. Your muscles need proteins to grow. A big bodybuilding mistake happens before you even go to the gym. People don’t eat right. You need to eat enough protein so that it helps with muscle gain as a result of bodybuilding. You can workout as hard as possible, but if your body doesn’t have the protein it needs, there will be no muscle gain.
Another bodybuilding mistake is not paying attention to how you feel physically. Being tired and worn down is not the right place to be for a workout. Your body will not perform correctly. Plus, you are just adding abuse to already tired muscles. Bodybuilding the correct way means the proper amount of time off between workouts. Give your body a chance to recuperate. Then you will see the muscle gain.
Author: MAVERICK DENIC
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3 Most Dangerous Bodybuilding Mistakes
Bodybuilding is essential to muscle gain and health, but mistakes in bodybuilding technique can lead to lifelong damage. Knowledge is always power. There are a lot of resources available that teach the correct way to exercise. Utilize these sources of information. If you know the correct way to go about bodybuilding you are more likely to stay safe and to build muscle that lasts. Make sure you push yourself enough when bodybuilding.
Don't get stuck on time. Many people think they workout hard because they spent an hour. Time doesn't matter. The amount of energy and force put into the workout is what matters. If you aren't bodybuilding correctly, than a long session of doing it wrong does no good. All it did was waste your time and possibly harm your body.Your body uses what you eat to create energy. Your muscles need proteins to grow.
A big bodybuilding mistake happens before you even go to the gym. People don't eat right. You need to eat enough protein so that it helps with muscle gain as a result of bodybuilding. You can workout as hard as possible, but if your body doesn't have the protein it needs, there will be no muscle gain.
Another bodybuilding mistake is not paying attention to how you feel physically. Being tired and worn down is not the right place to be for a workout. Your body will not perform correctly. Plus, you are just adding abuse to already tired muscles. Bodybuilding the correct way means the proper amount of time off between workouts. Give your body a chance to recuperate. Then you will see the muscle gain.
Learn how to identify bodybuilding mistakes by referring to useful bodybuilding fitness tips.
Article Source: http://EzineArticles.com/?expert=Maverick_Denic
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