What Is The Best Workout For New Bodybuilders?

Body building refers to the sport and form of body modification involving intensive muscle hypertrophy exemplified by that exhibited by body builders.

Every guy wants a classic body-builder physique. However, they may not always know how to go about achieving it. Professional bodybuilders have the time and sometimes have been blessed with the genetics to isolate every muscle and hit it with routine work out sets that enable them to achieve their desired body physique. However, for most individuals having full time jobs, families and genetic make ups unlike those of body building professionals, luck is not on their side and it is for this reason they require the best information they can get in trying to attain their dream body.

The first thing you need to know about bodybuilding is this that it requires patience, consistency and a good diet. Once you understand the above the next step is developing a workout or exercise plan for beginners that will set you on the path to attaining your goals without rushing in and injuring yourself in your impatience to attain results. Before starting any work out routine, it is important to make sure that you have conducted stretching exercises so as to prevent damaging your body muscles and straining your tendons when you begin.

The idea behind a beginner's bodybuilding routine is to steadily help your muscles get used to the weight lifting intensity and the physical toll that it will have on your body during and after the workout. Unlike the advanced routine, beginners are required to work their entire bodies in one day. This is done so that your body can develop the muscle foundation before you move onto advanced routines.

A basic beginner's routine consists of three sets of flat bench press for your chest, three sets of 10-8-6 pull ups for your back, three sets of 8-6-4 barbell presses in a low controlled form for you shoulders, three sets of 10-8-6 dumbbell curls for your biceps, three sets of 10-8-6 dumbbell curls for your biceps, four sets of 10-8-6-4 squat for your legs and four sets of 10-8-6-4 bench squats for your triceps. A resting period of about 1 to 2 minutes is required between each interval for all sets mentioned. Four sets of crunches should be done in intervals of 25-20-15-15 having 30 minute brakes between each set. These routines should be repeated between 2 day interval brakes in the week giving your body its required rest and recuperation time.

It is important for beginners to understand that the trick to attaining their desired body physique is taking it slow and being patient and consistent with workout routines, while at the same time maintaining a good healthy diet. Rest and recuperation within and between routines is also imperative and should not be overlooked. Following this advice will allow you to attain your desired body physique in a healthy manner that will leave you feeling and looking good.


Dane Fletcher is the world-wide authority on training, nutrition, and supplements. To build muscle fast, he recommends the world class steroid alternatives from PrimalMuscle.com instead of illegal anabolics.

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Top 11 Bodybuilding Machine Exercises - Bodybuilders Love Using Them

Some would argue that using a bodybuilding machine should only be done in the beginning, but this is said because they don't know the effectiveness of using a bodybuilding machine.

To have effective workouts to transform your body, it is important that you switch up between the different exercises. So if you use compound exercises every time, then you should surprise your body by using an effective bodybuilding machine to build more muscle mass.

The Exercises

The workout machines we will focus on in this article will be some that are very effective for your different muscle groups and some that a lot of successful bodybuilders love using.

Bodybuilding Machine #1 - Chest Press:
The chest press is a lot like the bench press and is great for your chest muscle, triceps and shoulders.

Bodybuilding Machine #2 - Butterfly
The butterfly can be seen as the machine version of chest flyers and is also found in almost every gym around the world.

Bodybuilding Machine #3 - Lats Pulldown
This is a great exercise for your lat muscle and it is recommended that you pull the bar down in front of your face and not behind it.

Bodybuilding Machine #4 - Close Grip Pullback
This is another great exercise for your back area. A lot of bodybuilder recommends using the close grip bar with this one, but you can use the wide grip as well.

Bodybuilding Machine #5 - Preacher Curl Machine
This machine targets your biceps in an isolated way. Focus on keeping your elbows still and only curling your forearms.

Bodybuilding Machine #6 - Shoulder Press Machine
Another great substitution for shoulder press without free weights. Focus on keeping your back straight and your abdominals tucked in.

Abdominal and Lower Body

#7 - Dip Machine
The dip machine is also awesome for your triceps. It is important that you keep your elbows as close to your body as possible with this exercise.

#8 - Abs Crunch
The abs crunch machine is a great way to put resistance on your abdominal workout. But really focus on only using the abdominals and you will soon see the difference.

#9 - Leg Press
This is an awesome substitution for the squat. It targets your lower body and your gluteus in a great way.

#10 - Seated Calf Raise
The calf muscles should not be overlooked and this is a great exercise to target those muscles.

#11 - Leg Curl Machine
You can find a standing and sitting leg curl machine, but switch it up to keep it exciting.

Have Fun With It
All of the above machines are great and not only for starters, but for experienced people as well. You can also use the smith machine to do the different exercises with, but what is important to realize is that the gym is your playground and you should have fun working out.

Working out is fun and it should be enjoyed every single second, so try the machines, see what you like and transform your body.


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Training Tips and Workout Requirements For Female Bodybuilders

Female bodybuilding has just recently gained popularity as this profession primarily involves men. To these days however, it is said that what men can do women can do better and thus women have been equally acclaimed as with men in this profession which is also considered a sports. Body building is a form of body adaptation requiring profound muscle hypertrophy; and an individual who involves in this activity is called a bodybuilder.

Female bodybuilding requires similar discipline to that of the males. The body builders utilize three main regimens to intensify muscle hypertrophy namely strength training, specialized nutrition and adequate rest. Strength training is a form of exercise that uses counterforce to muscular contraction to build the strength, anaerobic endurance, and develop size of skeletal muscles. It is primarily an anaerobic exertion where common activities include the use of gravity or elastic/hydraulic forces as an equipment to oppose muscle contraction. When performed duly, strength training can result to remarkable functional advantages and enhance the overall health and well-being and promotes bone, muscle, tendon and ligament to be robust and conditioned, improved joint function, promotes flexibility, assists metabolism, supports healthy cardiac function, and increase levels of body's good cholesterol.

A specialized nutrition is also a key factor to female bodybuilding. The excessive muscle growth and repair attained by bodybuilders necessitates a specialized diet. Bodybuilders need more calories than the average person of the same weight for a source of protein and supply for energy requirements needed to support their training and promote muscle hypertrophy. The proportion of food sources of carbohydrates, proteins, and fats differs depending on the goals of the bodybuilder integrating extra protein and supplements where necessary. Adequate rest is also required. This allows complete recuperation after workouts. It also promotes optimum level of repair of strained muscles after trainings. It includes relaxation and ample amount of sleep.

Weight training is also a major activity of female bodybuilding. This form of exercise results to minute tears in the muscles being focused on the work out; known as micro trauma. These tears are the reason for the soreness usually felt a day or two after workouts. During rest periods the muscles undergo repair and promotes maximum growth. Tendency to sore decreases as one becomes accustomed to exercise. To achieve such a body that bodybuilders maintains requires much more than physical discipline in food intake, exercise activities and resting but involves a strict attitude in order to attain a wonderful seemingly perfect carved body.


Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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The Best Go-To Fitness Boot Camp Exercises

Running a successful fitness boot camp class takes a lot of planning and preparation. The exercises you choose need to constantly be changing, and you need to keep it new, fresh, and exciting to keep your campers coming back month after month.

No matter how you run your workouts: whether they are timed workouts, interval workouts, circuits, partner workouts or others, it's important to always keep your staple "go-to" exercises in mind.

"Go-To" exercises are what will separate a successfully seamless boot camp workout from one that's choppy and has too many "breaks" while the instructor regroups or reorganizes.

Here are a few things "go-to" exercises can be used for:

1. Transitioning from one part of the workout to the next.

2. Can be used as a "filler" if you have extra time at any point during the workout.

3. Can be used as a back-up exercise if you can't recall the intended exercise.

4. Can be given to faster campers while they wait for others to finish.

These exercises can be anything you like to use that takes up a small amount of time and challenge the larger muscle groups. This way, you are not fatiguing a specific muscle group that you may try to be targeting in class.

We personally use the following "go-to" exercises in our own fitness boot camps:

1. Inchworms

2. Floppy Burpees

3. Plank or Suicide push-ups

4. Squat and holds

5. Bicycle crunches

6. Deck squats

7. Spiderman Plank

8. A Short Run

Remember to always have a plan before you show up to your class. Don't ever just "figure it out" along the way. Check out this awesome (and free) boot camp workout for some cool ideas you can use in your own class: http://FreeBootCampWorkout.com

As long as you deliver results, your campers will be happy! We hope the exercises listed above will help keep the down time in your boot camp to a minimum!


Good Luck!

Alicia Streger, RKC, CSCS
Carrie Kukuda, RKC, NB-CPT

For a FREE BOOT CAMP WORKOUT, visit: FreeBootCampWorkout.com

http://UltimateBootCampWorkouts.com

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Fitness Boot Camp - Your Best Fix for Fitness and Healthy Weight Loss

As a boot camp instructor, I had seen the steady growth of fitness boot camp program over the last few years. It is without a doubt that it has fast become a very popular choice that most people would consider if they want to lose weight and gain fitness. So why is it so popular? Personally, I believe it's not only because of the low price compared to hiring a personal trainer. After all, it's really no point doing a program that gives you no fitness and no results with weight loss even it is cheap. So why is fitness boot camp so effective in getting people fit and lose weight fast? It's because it has the following 5 important components:

Component #1 - High-Intensity Interval Training (HIIT)

HIIT has been scientifically found to be very effective in losing weight, improve fitness and increasing metabolism. In fact, it's been found to burn as many as 9 times more than the conventional low intensity steady state form of cardio.

Component #2 - Resistant Training

Resistant training such as bodyweight exercises such as push ups, pull-ups or lunges helps improve lean muscle mass. As a results of improving your lean muscle mass, you will increase your metabolism and look toner and tighter.

Component #3 - Professional Instructions

Having professional fitness instructions from qualified boot camp instructors will certainly help you get the best fitness results from the exercises. It not only ensure that you do your exercise with the best form ensuring the best benefits, it also ensure your safety in doing the exercises.

Component #4 - Motivation

Very often, most people lack the motivation to do exercise on a consistent basis. Any solid boot camp program properly managed and run will have the program running in a specific time frame for example between 4 to 12 weeks. When you signed up, you would have to turn up and be ready to put in your best effort. By working out on a consistent basis, you can only get into better shape. Otherwise, you would be wasting your money. Plus, you will be more motivated when you know some of the existing participants had seen great changes in body shape from working out in the boot camps.

Component #5 - Ready-Made Fitness Program

When it comes to workout program, many people are completely clueless as in what approaches to undertake. Simply put, getting involved in a boot camp stops you from re-inventing the wheels and wasting your time from testing what works for you. With the boot camp, the program is ready made and all you have to do is follow the instruction of the boot camp instructors.


If you live in Perth and looking for a results-based fitness programme, why not try out a Perth boot camp for 1 week FREE. To activate your FREE boot camp, just go to this link... Perth Boot Camp

TC is a Perth personal trainer who specializes in weight loss program and have helped many Perth residents transform their body shape. To learn more about weight loss tips from him, please visit his personal fitness blog.

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How to Choose the Best Fitness Boot Camp and Stay Fit

As more and more people become more health-conscious and become conscious of their body shapes, it is no surprise that the fitness industry is having a boom due to the increased demand. Now, there are more fitness centers, gyms, personal trainers and boot camps than ever before. Obviously, most people who work out would want to be doing the right training and get the best results they can. Unfortunately, you cannot get results just by turning up in the gym. You have to know the exact program and best technique to get the best results. To get the best professional instructions, the right kind of training and best value-for-money, fitness boot camp will be the obvious answer.

With personal trainers, a session of personal training could easily cost 4 to 5 times more than the cost of a boot camp. But with a fitness bootcamp, you will not only get top notch training like you get from personal training you will be motivated by the encouraging and inspiring environment that can get you to push harder in each workout. As a result, you can burn more fat, boost your metabolism and get in better fitness shape.

However, like personal trainers or anything else in life, not all bootcamps are the same. To choose the best boot camp to stay in great fitness shape, I recommend using the following points to help you choose the right fitness program.

What kind of bootcamp?
Is it catered to women? Is it a military-styled program? If you are a woman, it would be obvious that you want to join a women fitness-based program as it is designed specifically for the gender. Depending on individuals, some people are more motivated by encouraging words rather than yelling and humiliation from a bootcamp instructor who is playing sergeant then a military boot camp is definitely out for the person.

Nowadays, the word "bootcamp" has been used loosely to describe group personal training. So do not be surprised to see a boot camp that is run without any of those military training elements. Instead, you would see the kind of professional coaching you get from a personal trainer.

Therefore, always ask about the style of training and the approach used by the boot camp program so as to avoid disappointment.

Testimonials and Track Records
Ask for social proof and testimonials of current and past clients of the boot camp. If it is a solid program, it would have raving fans and before and after pictures to show. If you are looking for a bootcamp on the internet in your local area, you can use the Google search engine and check out the boot camp's Google business listing and find out more what other people are saying about the program.

If the boot camp does not have a proper website describing the kind of program that is been run and the kind of fitness results the clients are getting, then you have to question the professionalism and the dedication of the owners to deliver the program. Anyone who is serious about running a fitness business like this should have all these covered.

Expertise of the Trainers
Do they used qualified and experienced personal trainers or fitness instructors? It is important to find out the qualifications and experience of the trainers. Only with the best instructors having the fitness knowledge and experience handling group training can you get the best instructions and results.

Be sure that the trainers are certified by highly-recognized certification bodies such as ACSM or NSCA. However, you will be looking out for trainers holding the Cert IV personal trainer accreditation in Australia as that is the minimal national standard to conduct fitness programs.

Other things that you may consider in a boot camp is the cost. Although very subjective but it can be something worth asking as it may indicate to you the value of the boot camp. For example in Australia, you can get very cheap boot camp like AU$10 per session on a pay-as-you-go basis. Although it is cheap, you might find out that the program may be run on purely with no equipments or taught by a college kid who is out to make some quick money. Obviously, the program can get stale after repeating the same callisthenic exercises over and over again. And you might be hurting your chances to get the best body you want if you train with a college who is inexperienced.

On the other hand, the more costly boot camp with equipments such as kettlebells, medicine balls and boxing gears and experienced fitness professional will certainly get you better results with their expert instructions. Obviously, the boot camp cost more because they cost more to run due to the cost of the equipments and hiring a top notch trainer. Like the old saying, you pay peanuts you get peanuts.

Do They Provide Nutritional Advice or Program?
This is an area that most fitness programs do not cover and very often ignored. If not, it is covered in brief with no specific directions. It is a fact that without optimized eating, you are likely not to get the best results from training. So if you come across a boot camp that incorporate eating program in the training system, this can be the boot camp that you want to strongly consider.

In conclusion, fitness boot camp is the most cost-effective way to get the body and fitness you want in the long-term. Unlike high cost of the gym memberships, they do not care if you show up after you pay up and certainly do not cover the cost of personal training. Sometimes, you have to signed up for a year contract and you can't terminate your contract without paying a penalty.

For your health and the best results, be sure to do your research on the boot camps in your area and not let the lowest price determine your best choice. After all, nothing can be more important than your health and well-being.


If you live in Perth WA 6000 and looking for a results-oriented bootcamp program made for women, you can get a 1-week FREE access to the best in personal training in Perth by clicking on this link... Perth CDB Boot Camp [http://www.perth-women-bootcamp.com.au/cbd_boot_camp.html].

TC (BSc) a certified ACSM Health Fitness Specialist is Perth's leading fitness expert who has helped many Perth residents lose the extra kilos and get into amazing fitness shape. To get your regular fitness fat loss tips, just visit his blog at this link: Fremantle bootcamps.

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A Bigger Butt Fast - Top Secrets

Let's face it, sculpting a tighter, rounder; protruding hinder part is what every girl wants, and what every male is naturally drawn to by his internal instincts. Therefore what is the quickest way to achieve the goal to attain a bigger butt fast. There are top secrets listed below, from the proper diet of what to eat to lose weight or gain weight and a very simple natural exercise. Finally how certain super foods multiply your efforts by enhancing natural functions of the female anatomy for powerful results for a bigger derriere.

Take Your Diet Seriously

Changing your diet will help you take advantage of a nicer bottom that men adore, if it is your aim to be more appealing. Choosing the right foods will actually boost the natural process of proper estrogen levels which produces the womanly figure. Too much over eating at a sitting induces fat to cover what is naturally underneath and weakens the body in areas to droop and fall. Consequently we want more muscle in these areas and less fat, as only muscle can be shaped and fat cannot be shaped. Every ounce of fat cells you lose, betters your chance for that desired shape to appear naturally.

The other side of the equation is there are foods proven to increase your derriere (buttocks) size and improve its shape that drive men out of their ever-loving minds. When you are under your weight size, you need to gain to build and add to your physique. When overweight you need to lose to expose those hidden curves. Knowing what foods best serve your objective to lose or to gain, increases the buttocks and loses fat in areas that take away from the shapely sexy curves you are after.

Necessary Food Intake

Protein

Eating the right foods and not over eating will make or break your vision for increased proportion. On a cellular level amino acids are the major component as the building blocks for protein, and protein is the major factor in building muscle to give you a bigger butt fast. It is the small increments of muscle built on the butt that work together in holding it up, it also controls the round shape of your derriere, or the hinder part silhouette when viewed from an array of angles.

Foods that are rich in protein are soy protein, turkey breast, chicken breast, tuna, and a special note for lean beef. When lean beef is eaten, especially a T-bone steak almost immediately results happen, but this is only maintained with consistent overall activity. This activity means all aspects mentioned and what will be suggested for a steady plan of action that you will develop.

Carbohydrates

The foods rich in carbohydrates are what make the buttocks lean, added as the glue so to speak, or weight strengthened by protein built muscle. The carbohydrates help to maintain the desired muscle mass by not allowing the muscle tissue to be used as fuel. It is here the carbohydrates are burned as fuel to add the weight to be maintained by muscle, thus giving the butt the density and firmness it needs. This is a good list of carbohydrates for consummation starting with brown rice, sweet potatoes, red potatoes, whole wheat pasta, whole wheat bread, brand cereal and oatmeal to round off your diet.

The Vegetable Group

Finally the power of vegetables and fruits develop strength two ways, by producing antitoxins for a more healthy anatomy, also allows you eat as much as you like to lose fat, as there are no calories with this food group. The best of the bunch includes any green leafy foods, green beans, salads, grapefruits, apples, grapes, bananas, including blueberry and cranberries considered to be super foods high in antioxins. You can add to this category as most vegetables and fruits work well here for a variety.

Exercise and Add Super Natural Ingredients

Walking is an exercise we must continue, whether purposeful or in general. The fact is walking can be used to enhance a natural affect it has on our female anatomy. After a meal increase your walking around a block maybe two, or perhaps walk a mile a day or more when stronger. This speeds up our metabolism to distribute weight in the areas we want most, in our buttocks. No sleeping or sitting around for one hour after a heavy meal. When eating properly by using carbohydrates to add weight, protein to build muscle, and the vegetable group to lose unwanted fat, you will distribute weight proportionally to our derriere and silhouette. Walking will be the extra needed, plus the secret ingredients of adding some natural super foods to speed up your production within your female anatomy.

Natural Super-foods

Maca-root suppresses hunger pangs allowing longer times between eating, a great benefit for dieting. Maca-root limits bad estrogen and increases the level of free testosterone vital to building muscle, energy levels, while giving immediate shape due to less water retention.

Saw Palmetto encourages muscle growth, and increases estrogen production with a natural hormonal balancing effect.

Fenu Greek makes synthetic estrogen to increase helping to lose fat and gain strength through the exercise of increased walking, as it supports anabolic hormone. Fenugreek shifts the body from fat storage to increase energy storage. Another property of Fenugreek can load nutrients such as carnitine and creatine into the muscles in the place of carbohydrates, multiplying your weight building experience. We want the weight here whether over or under weight, as the buttocks is muscle we are building.

Dong Quai is a powerful Chinese tonic herb to balance estrogen levels and helps to normalize hormones that are imbalanced, while having an adaptogenic effect on the female hormonal system. Which means it takes away the stress of the body and mind.

Wild Yam balances hormones production and nourishes the liver and endocrine system. Wild yam contains diosgenin similar to the progesterone found in a woman's body. Which are decisive components or building blocks for the production and balance of the hormones cortisone and progesterone.

Rose Hips increases energy and stamina levels, in addition are fortitude in vitamin C, beta carotene, vitamin A, iron, and calcium. It is a rich source of bioflavonoids pectin, manganese, vitamin E, selenium, and B complex vitamins, which is a dissoluble form of fiber. This increase your body rich in vitamins and nutrients, but from a strong health prospective increases your health.

These super foods are the missing components working for you, that adds a considerable increase to your efforts from an internal aspect. This benefit could not possibly be achieved by eating, dieting and exercising alone to maximize your output, toward the goal of having a bigger butt fast. These super foods should be taken on a daily basis in one simple application. The top secrets given must be added as a new plan of action, to stop over eating and doing the things that defeat your goals and purpose, and you will see results happen very quickly.

Hermina


The super foods listed above are all in one capsule to be taken 2-3 times a day for a bigger butt fast. My educational journey and health mission has lead to some of the best herbal solutions the body needs in truly a great number of physical conditions, from high blood, pregnancy, heart disease, cancer and weight gain for both men and women. Take a look first at this must see You-tube video http://youtu.be/3uIS-E8tpyY to tell you more in under 3 minutes or for even greater details of a bigger butt fast click here. You will find the program of the proper diet, with protein, carbohydrates, the vegetable group and minimum increased walking listed above, is a proven method for your success, take a look for yourself.

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Discover Now 3 Tactics To Build Muscle Faster While Staying Lean And Ripped

If your trying to build muscle you have probably discovered by now that its not the easiest thing in the world to do. Despite training regularly and trying every type of program under the sun.

I personally struggled in my early years to put on serious mass while keeping the fat off. And it wasn't until I did my own experimentation that I found out some important things that have helped me tremendously in making some significant gains in muscle mass and stay lean and ripped.

Im going to share with you the most important 3 tactics and strategies so you can also start building lean muscle mass a whole heck of a lot faster:

First, make sure you stick with the basics. That being big multi-joint compound exercises. No matter what your goal is, to get big and scary or to get lean and athletic.

Compound movements should compromise at least 90% of your time in the gym.

If you don't know how to structure your workouts to fit these guidelines, here is a quick way to find exercises that will fit your daily spits:

* Upper Body Horizontal Pulling (Bent Rows, Seated Rows, Dumbbell Rows)
* Upper Body Horizontal Press (Bench Press, Dumbbell Chest Presses, Push-Ups)
* Upper Body Vertical Presses (Military Press, Shoulder Presses, Clean & Press)
* Upper Body Vertical Pulling (Chin-Ups, Pull-Ups)
* Lower Body Push (Squats, Front Squats, Leg Press, Over Head Squat, Lunges)
* Lower Body Pull (Deadlift, Sumo Deads, Leg Curls)

Pretty simple huh?

So the idea is to train based off of movements. Just pick out the exercises as you go. And remember these type of exercises should comprise at least 90% of your training time.

The other 10% can be anything you want, usually direct isolation exercises like bicep curls, press-downs, shoulder shrugs, shoulder raises etc.

...You know the exercises everybody loves to do!

The second tactic has to do with your day and times.

If you are trying to gain muscle, you need to know that you don't gain it in the gym, you gain it when you go home and eat and sleep.

So it is important to keep fatigue down.

Train hard for no more than 3 to 4 days a week for no more than 60min. This will keep down the fatigue and allow you to stay anabolic, not catabolic.

The key is brief but hard, so don't waist time talking or socializing...Your There To Work!

A great way to keep time in your workouts short and intense is by super-setting opposing body parts...

Back and chest, quads and hamstrings. Or if your really looking for some intensity, superset upper and lower movements... Chest press and squats or chin-ups and deadlifts.

My third tactic is to eat clean high quality whole foods, instead of processed supplements, bars and pre-workout drinks.

Do I use them?

Yes I do, but they are kept to a strict minimum. I always use food as my number 1 energy source.

Many magazines will over hype supplement products because thats their business and they make a killing doing it. The only thing your doing is paying their bills when you buy expensive stacks at your local supplement store... So Avoid Them!

Instead take in high quality foods like eggs, beef, chicken, fruits and veggies. This long term will build muscle faster while getting you lean and ripped in the process.

So I encourage you to forget about the hyped up workouts in these muscle magazines that will never work for a drug free person. Leave the supplements behind and instead take the tips I gave you here to heart, because they work and you'll finally start seeing some real world results!


I have prepared a report for you on the top mistakes people make when looking to get a lean chiseled body and lose belly fat, go check it out.

Enjoy,
Daniel Dash
http://TheLoseBellyFatSolution.com

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Building Muscle - A Great Workout Routine For Skinny Guys

The skinny-guy body might resist normal workouts for muscle gain and strength. Don't be fooled though, because you can trick your body into accepting its muscle-bound fate by playing a different game with unique rules targeted at building your puny muscles into massive mounds of man meat. A comprehensive workout routine builds muscle while also maximizing your strength. You might not realize how strong you are or can become until you begin a thorough workout that challenges your body.

Workout Basics

The majority of exercises in your routine are compound, which means they work more than one muscle group at a time. Pepper some isolation exercises into your routine but do not make them the only focus of your workouts.

Each weighted exercise includes five sets, in a descending to ascending flow. Start with low-weight and build toward high-weight. For example: using 30 lbs., pump 10 repetitions; increase weight to 40 lbs. and pump 8 reps; increase weight to 50 lbs. and pump 6 reps; increase weight to 60 lbs. and pump 4 reps; increase weight to 70 lbs. and pump 2 reps. Take a break and then go in reverse, starting with 70 lbs. at 2 reps until you end with 40 lbs. at 10 reps. This is one set of five. You can rest at the end of each set for 30 to 60 seconds.

Ascending to descending sets causes progressive overload of the muscles, which forces the muscle to grow but at the same time adapt to the stress so you also gain strength.

Day 1: Upper Body

Incline bench press: Works the chest, triceps and shoulders.

Military Press: Works the shoulders, deltoids, trapezius and rotator cuff.

Bent-over Row: Works the back, biceps, forearms and latissimus dorsi.

Add a pull-up set of 15 repetitions, which is non-weighted but a compound exercise that targets your back, lats, shoulders, biceps and forearms.

Day 2: Lower Body

Wide leg squat: Works the entire leg region, including the quadriceps, hamstrings, glutes and thighs.

Walking dumbbell Lunges: Like the squat, the lunge works your entire lower body. Maintain momentum when walking but keep true to form.

Calf raise squat: Targets the calves, quadriceps and hamstrings. Use a secured bar or Smith machine because for this calf raise you will remain on tip-toes during reps. Use the same form as a squat but the power in your lift comes from the balls of the feet instead of the heel. After each set rest with the heel flat on the ground.

Add weighted abdominals: Perform cable crunches and barbell side bends.

Day 3: Upper Body Transitions

Dips: Works the pectorals, triceps and shoulders. Use parallel bars or the weighted dip machine at the gym. Body positioning can alter the muscle groups worked. For instance, incline your body to the front to work your chest harder or keep your posture straight to work the triceps harder.

Shrugs: Works the shoulders and trapezius muscles. Use dumbbells, Smith machine or kettlebell weights.

Three-way bicep curls: Targets the bicep muscle group. Partake in traditional curls with elbows close to your body. Rotate your hands slightly outward, creating an angle but keeping the elbows close to the body. The third transition involves pushing your elbows away from the body but still keeping your arms at an angle.

Day 4 and 6: Recovery

Perform 30 minutes of non-weighted cardiovascular activity. This keeps your heart muscle strong and allows your intensely worked muscle groups a recovery day before the next workout.

Day 5: Upper and Lower Body Mix

Deadlifts: Works your lower and middle back, trapezius, hips, glutes, hamstrings and forearms. Use a straight bar or dumbbells. Keep your feet shoulder width apart. For an added challenge, perform the deadlift with one foot lifted slightly off the ground and then do the same for the other side.

Wide grip flat bench press: Works the pectorals, chest, triceps and deltoids.

Reverse grip pull up: Works the biceps, forearms, back and shoulders.

Add weighted abdominals: Perform kettlebell windmills and gorilla chin crunches using the pull up bar.

Day 7: Rest or Recovery

Take day 7 off or perform light cardiovascular activity and then start all over again at Day 1.


Fitness guru Zoltan Bundler writes regularly on the topic of building muscle on his site [http://how-to-bulk-up.com]. For a free copy of his short no fluff report "Secrets to Bulking Up Fast Without the Fat" go straight to Secrets of Bulking Up [http://how-to-bulk-up.com] then click on the photo.

© 2011 Zoltan Bundler All Rights Reserved

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How To Do Pull Ups - The Muscle Up

Few will disagree that this is one of the best upper body exercises you can do. Before you start hurling yourself around a bar, make sure you understand proper form.

Because you're using your entire bodyweight, if you start incorporating them into your workout without adequate strength, you could really hurt yourself!

What Muscle Does the Pull Up Work?

Your Lats (Latissimus Dorsi) is a large wing like muscle group of the back and is primarily responsible for movement of the shoulder. They will incorporate many upper body muscle groups, but your lats are definitely the power house. For this reason, this is one of the best back exercises you can do! You'll also find that pull ups train your rear delts really well not to mention your biceps and triceps. If you're new to pull ups, you may want to try using gloves for pull ups. While this isn't necessarily the first thing people think about before they jump up to the bar.

As you get more comfortable with the bar, you'll be able to add different variations to the exercise. It's important with any upper body exercises to always engage your core. This means tight abs. The abs help keep your poster and body alignment in check!

Pull Ups Variations

Knees to Elbows and Kipping Pull ups are more advanced variations. None of the advanced pull ups movements should be attempted however until the basics are mastered!

Muscle Ups are a variation as well. A muscle up is a hybrid of a pull up and a dip. While you may be conditioned to do a set a pull ups, and you can kill it with dips, combining the two movements requires a higher level of strength and conditioning.

To perform a Muscle Up, position yourself in front of the bar. Jump up or grab the bar and prepare to pull yourself just as you would normally. To complete the muscle up, instead of pausing at the upper part of the movement, proceed to "push" yourself up and over the top of the bar. Complete the movement by lowering yourself back down.

The muscle up is a tough exercise. Gymnasts and those who have extraordinary upper body strength have the ability to perform this movement with ease, only after years of practice and conditioning. With a little concentration and proper form you should be able to master this eventually! Good luck!


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.

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Iron Gym Pull Up Bar Review - Build Muscle Fast at Home

I consider the pull up to be one of the best upper body exercises of all time because bodyweight exercises are typically most effective for burning fat and building muscle. The Iron Gym Pull Up bar makes it possible for anyone to turn a doorway into a home gym ready for action. The simple design of the Iron Gym allows you to build muscle fast from the convenience of your own home.

The Iron Gym Pull Up Bar doesn't require an installation which makes it such a quick an easy piece of home gym equipment to own. Simply place it up into the door frame and it hangs on the molding of the door and supports your full weight. You can do wide grip pullups, reverse grip, and close grip chins. This adds muscle mass to the upper back and biceps giving you a nice v taper and thick muscled biceps.

You can also put the Iron Pull Up Bar on the floor and use it as a multi grip push up stand and dipping station. It even comes with arm straps so that you can do hanging knee raises to work the lower abdominals helping you to get ripped abs while building muscle. This versatility allows you to do circuits going from one exercise to another providing a muscle building workout and fat burning workout all in one. It's amazing what one simple piece of equipment can offer in the form of a full body workout.

The Iron Gym is more effective at building the back muscles than pull down workouts at the gym. Pull ups require more overall muscle stabilization through the entire core abdominal region and back muscles. This burns more calories and gives greater stimulation for overall muscle growth. Build muscle fast with the Iron Gym by making your own home a muscle blasting workout center.


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Top 10 Fat Burning Foods to Get Ripped Abs

Here is the list of top 10 fat burning foods that can help you carve a ripped abs. Many of these may come as a surprise to you, but they are great at helping you get the proper nutrients you need, in addition to burning tons of fat. We have broken these down in different areas; so really, you are getting the top 40 fat burning foods.

The Top Carb and Whole Grain Fat Burning Foods

1. Oatmeal (old fashioned, not the instant sugar filled kind)

2. Yams

3. Brown rice (a favorite is basmati, long grain aromatic rice)

4. Sweet potatoes (almost same as yams)

5. Multi grain hot cereal

6. White potatoes

7. 100% whole wheat bread

8. 100% whole wheat pasta

9. Beans (great for healthy chili recipes)

10. Cream of rice hot cereal

The Top Fat Burning Vegetables

1. Broccoli (great for balancing hormones too!)

2. Asparagus

3. Spinach

4. Salad greens

5. Tomatoes

6. Peppers (green, red or yellow)

7. Onions

8. Mushrooms

9. Cucumbers

10. Zucchini

The Top Fat Burning Lean Proteins

1. Egg whites (whole eggs in limited quantities)

2. Whey or Casein protein (protein powder supplements)

3. Chicken Breast

4. Salmon (wild Alaskan)

5. Turkey Breast

6. Top round steak (grass fed beef)

7. Flank Steak (grass fed beef)

8. Lean Ground Turkey

9. Bison/Buffalo

10. Trout

The Top Fat Burning Fruits

1. Grapefruit

2. Apples

3. Blueberries

4. Cantaloupe

5. Oranges

6. Bananas

7. Peaches

8. Grapes

9. Strawberries

10. Pineapple

Remember eating these foods will certainly give you a big leap towards achieving those ripped abs you desired but you need to understand that this will not take away the importance of Exercise. You cannot excuse yourself from exercising. The most effective formula for well-toned abdominal muscles is Abs exercises + Right diet.


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Cardio Exercises - Universal Solution for Health, Heart, Diabetes and Obesity

If you want to provide continuous exercise for all your muscle groups in the body at the same time, there is none better than Cardio exercises. Making a success of cardio training depends on how effectively it can elevate your heart rate (an increase of 60 to 80% would be a good figure) and improve the muscles in your heart. The major physical exercises that form part of cardiovascular training will include jogging, running, walking, swimming, cycling, rowing and even aerobic exercises. Consistent pursuit of cardio training can promote a healthy body and mind in the end. Please see below some of the benefits accruing from cardio training.

Energy levels

A boost in your energy levels is the first benefit from regularly performing cardio exercises like jogging, swimming, running, or aerobics. Constant and habitual cardio training will adapt your body to endure more exercise regimes as time goes by, and you will feel more energized and less tired when doing more strenuous work. Cardio workouts are ideal to increase your physical endurance levels.

Metabolism

Consistency and regularity in cardio workouts offer enhanced body metabolism. Since the cardio workouts strengthen the heart muscles, they are able to cope with the extra strain resulting in the body burning more calories in an efficient manner. The increased metabolism of the body helps to manage the additional energy required due to increased physical activity. Regular cardiovascular exercises help the body to maintain their increased metabolism rate, consequently burning extra calories and conveniently resulting in loss of weight.

Weight control

Regular Cardio training is a great boon to avid weight loss aspirants, who dream to keep their weight constant at a particular level. The higher metabolism that results from cardio training burns up calories faster and helps in burning up the stored body fats. The universal physical activity rendered by cardio training helps to build up the body muscles. Loss of weight is a positive benefit from cardio workouts, which, if done continuously, will also help you to maintain your weight in the long haul.

How it helps the heart

As mentioned above, regular cardio exercises strengthen the heart muscles, thereby increasing the heart's efficiency. With the new-found muscle strength, the heart grows stronger and becomes immune to the diseases that threaten it. Cardio exercises, in addition to providing a healthy heart, also make your lungs stronger. Performing cardio workouts regularly have benefits for diseases like obesity, diabetes and even those concerning the heart.

In the final analysis, we can conclude that cardio exercises favorably contribute to reduced levels of stress and risk of diseases, provides relief from anxiety, helps you to sleep better, energizes your body and most importantly encourage your kids into following in your cardio footsteps.


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