Archive for the ‘Exercises & Routines’ Category

A lot of guys decide that they wanna get big and start bodybuilding but think that all there is to it is grabbing a few weights and pumping them and poof– an awesome physique appears!

Having the best muscle building workout, in most guys’ minds really would be just like that, but in reality it takes a lot more. No matter what you may think or hear, the best muscle building workout is not one that promises you a quick fix or claims that it can transform you into Schwarzenegger in a matter of weeks.

Check out the Best Muscle Building Workout …

Think about it; you have to exercise a body containing about 650 muscles, so how on earth can you possibly do it quickly or without some real work? Having the best muscle building workout is only part of your journey because following it is also key.

If a workout routine is to qualify as ‘the best’, then it’s gonna have to involve more than just empty promises. You need to work all of your muscle groups and work them right. Technique is important and a big part of having the best bodybuilding workout for you. Here’s a good start for you:

Trap bar Deadlift:

Planting your feet firmly on the ground, squat in the trap bar while taking hold of the bar handles on the sides. Your back, arms and shoulders should be in alignment in a straight position as should your knees and feet. Pull yourself into an upright position and lift the rap bar as you do so while drawing back your shoulders at the top of the lift. This is about the first of the best muscle building routine.

Standing Dumbbell Power Clean:

Grasp a pair of dumbbells at your sides while in an upright standing position, then take a deep breath, straighten your back and tighten your abs. in a motion, bring both weight up to your chest level and as if you are doing a shoulder press, swiftly bring the weights above your shoulders.

Cable Seated Row:

Straighten your back while in a sitting position and have your arms grasping the handles in an extended fashion. Drawing a deep breath, allow your feet push towards the support from the slightly bent position of your knees.

Without using momentum, draw the cable to you and in particular towards your waist. Close the gap between your shoulder blades by bring them together as much as possible and while doing so, pull your elbow backwards. This entire motion constitutes a single rep. You can return to the initial position and then execute it again.

Face Pull:

Take hold of both ends of a rope after putting it through the high pulley attached to a cable station. Allow your arms straighten out in front of you as you back away from the weight stack until you begin to feel the rope getting taut with tension.

Allow your knees bend slightly while your shoulders remain straight. Draw the rope towards you in the direction of your eyes while allowing your hand to almost touch your ears. Gently allow yourself return to the initial position. This movement amounts to a single rep and you can repeat it for another.

Incorporate these into your week, add some cardio and don’t forget to tweak your diet to suit your needs in terms of increasing mass and gaining weight or losing excess fat and you’ve got maybe not the best muscle building workout around but a very good start.

Check out the Best Muscle Building Workout …

Vince DelMonte's guide to how to gain weight and muscle

It seems that many guys would love to know how to gain weight and muscle. Whether they are actually willing to work for it is another issue all together.

The amount of work that it demands is such that a lot of guys just drop off at a point without even getting close to the real goal they claimed they were after. Some are under the misconception that how to gain weight and muscle takes nothing more than eating lots of food—any food. Wrong!

So wrong! High calorie and fat may help you gain weight but the wrong kind of weight along a myriad of health problems. You’ll have to put some thought into what you eat if you want to gain weight and muscle the right way.

Your diet is very crucial to get the results you want and it requires a leap in the intake of protein as well as the calories you consume—from the proper sources, of course. The second part of learning how to gain weight and muscle is the physical workout without which you’ll never see results.

Looking for a complete guide that shows you how to gain weight and muscle? Click here and boost your results!

It’s very tempting to want to try the supposed quick fixes out there by way of chemicals and illegal substances, but giving in to that temptation usually backfires in one way or another.

Whether you like it or not, patience really is a very important virtue in learning how to gain weight and muscle. Any attempt to rush things could also result in long term adverse effects. So let’s get back to the right way to do it.
First, you have to determine your present consumption of calories on a daily basis so as to enable you work out the amount that you have to increase it to. A recommended addition to your present calories is usually around 500 calories while monitoring your progress or otherwise. If you’re not seeing any progress after a few weeks then you can then increase it by another 500 calories.

It’s important that you consume these calories in about 3 large meals and a few other high calories snacks in a day to keep your metabolism working and energy levels up enough to accommodate your workouts and your life in general.

Next in terms of figuring out how to gain weight and muscle, is your actual workout routine. I won’t get into a spiel about how your muscles work and all that, but rather suggest some exercises that you can use on each of the days that you should be working out to gain weight and muscle.
While you’re in the stages of wanting to bulk up and figure out how to gain weight and muscle, you’ll have to go easy on the cardio which is normally recommended for losing weight and keeping fat down. Now, here are my suggestions for your training days;

I.    Chest
-    Bench Press
-    Cable Crossover
-    Dumbbell Flye
-    Dumbbell Press
-    Incline Bench Press
-    Parallel Bar Dip

II.    Back
-    Barbell Row
-    Front Pulldown
-    Seated Cable Row
-    Front Chin (pull-up)
-    Chin Behind Neck
-    Pulldown Behind Neck

III.    Abs
-    Cable Crunch
-    Crunch
-    Roman Chair Sit-up
-    Bench/Incline leg Raise
-    Incline Sit-up
-    Hanging Leg raise

IV.    Shoulders
-    Upright Row
-    Dumbbell Press
-    Press Behind Neck
-    Dumbbell Side Lateral
-    Cable Side Lateral (one hand)

You should stick to working out only one or two body parts each day you train so you can give them enough rest in between. Following these instructions will help you gain the weight and muscle you’re after.

Looking for a complete guide that shows you how to gain weight and muscle? Click here and boost your results!

Concentration Curls are a Great Exercise to Grow Your Biceps! More Important: They're Fun!

It’s really difficult to imagine anyone embarking on a body building program without having the intention or dream of developing big biceps. For one, many guys would just love to wear sleeveless shirts and walk down the street, drinking in the admiration from the ladies as well as the envy from the other guys.

Definitely big biceps are a focal point in the training program for body building and how to get bigger biceps is a big question. Of course, like other aspects of the body building program, it requires adequate work and even before that, it requires the right knowledge regarding how to go about it. This will prevent avoidable errors which can cause injury or even derail the training.

There are some exercises that you can practice in order to get bigger biceps—the kind that cause jaws to drop and phone numbers to make their way into your possession when you’re out and about! Here are a few of those exercises;

I.    Incline Dumbbell Curls: This exercise requires an incline bench as well as a set of dumbbells. It’s very effective and is actually very good for the comprehensive development of the biceps. One of the most areas in which you will find this exercise very useful is in the isolation of the long head of your biceps. It’s easily one of the most effective exercises in that aspect of the training program.

II.    Standing Barbell Curls: This is another very effective exercise in the development of your bicep muscles and it requires some weight plates as well as a barbell to execute it.

III.    Preacher Curls: This exercise requires a preacher curl bench which had a pad on it. This pad is very useful in the exercise as it compels your arms to stay in one position. It also provides you with a stable base as you carry out the exercise.

IV.    Seated Dumbbell Curls: This is a kind of variation of the standing barbell curls. You have to be seated on the edge of a flat bench to carry out this exercise. You would have to grip a dumbbell in either hand while allowing your arms to hang beside you straight down. You then lift the dumbbells upwards with your palms facing forward.

V.    Concentration Curls: In order to properly execute this exercise, you would have to position yourself at the end of a bench and then incline your body forwards slightly while forming a ‘v’ shape by spreading your legs apart. Your palm should face an upwards position as you curl the dumbbells. This can also be done by supporting your elbow with your leg as illustrated in the picture!

There are still a few tips you need to note as you try to get bigger biceps. One of them is the need for you to try to lift heavy weights at low reps in order to get bigger biceps.

And finally, if you think getting big biceps is all about training then you’re in for a surprise. As important as it is to train, your muscles require a lot of rest in order to recover and grow, so rest is just as important as training and basically a must if you want results.

How to Get Bigger Biceps? Watch Vince DelMonte and Lee Hayward doing an intense biceps workout in Las Vegas!

Want to know more about Vince’s No-Nonsense Muscle Building Program? Click here to read our review!

I challenge you to name the most memorable thing about Arnold Schwarzenegger’s character in the movie ‘Commando’ (apart from his awesome machine gun). It’s the huge arms right? I thought so. For the avoidance of doubt, he would never have been able to sling that huge gun over his arm the way he did if his arms weren’t so huge in the first place. So, it all comes down to this; big arms are pretty noticeable and come to think of it, would look nice on just about any guy.

The truth is, most guys wonder how to get bigger arms for whatever reason; attraction, strength, effects, modeling etc. The question then is; how to get bigger arms? Frankly, it’s not beyond your reach. Arnold is not from outer space; trust me (regardless of his role in The Terminator!). There are just a few things you ought to know and practice. Here goes…

One of the very first things you need to realize is that there’s more than just one muscle making up the arm. The muscles that make up the arm are actually the biceps, triceps and forearms.

The next thing you need to know is that you don’t need to take up permanent residence in the gym in order to achieve your goal of getting big arms. The truth is that muscles need time to recover and grow so subjecting them to constant training is not just unnecessary but also counterproductive.

Click Here to learn everything you need to know about how to get bigger arms!

Again, there is the tendency by most people to forget (if they even know), that the other major muscle groups are just as and sometimes, even more important. Such muscle groups like the legs, chest and back are very crucial in the program to get bigger arms. You just have to pay adequate attention to them as you train.

It’s also very important that you workout more on your triceps as you train as they actually constitute at least 65% of your arm. A training regimen which allows adequate input and recovery in very important so you might need to adopt the High Intensity Interval Training which will allow you maximize your training time and get enough traction on your program.

The forearms need adequate attention and in doing so, you’ll see a lot of effects if you can increase your shoulder size and ultimate get bigger arms.

One thing you’ll notice is the effect of the training on your ability to move your arms…or inability to move your arms. It will pass so you don’t have to worry about that. You also need to adjust your dietary regime to meet the demands of the program.

Naturally, as a body builder, you need to pay attention to your carbohydrate, protein and fat intake. The consumption of protein is measured in ratio to the body weight but you just need to know that the average is about 2.2 grams of protein to every kilogram of body weight which could be well distributed in five to six meals throughout the day.

Yeah, it’ll take some getting used to but it’s a small price to pay to get bigger arms, right?

Fitness Coach Sean Nalewanyj explains how to get bigger arms!

How to Get Bigger Arms Made Easy! CLICK HERE to Read my Review of a Highly Effective Muscle Building Program!

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How to Get a Bigger Chest? Bench Press is one of the Best Exercises for the Chest Muscle!

One of the most noticeable parts of the body—male or female—is the chest region. If you look scrawny, it quickly shows up in this area and it is also very easy for the bones in your body to just shoot out around here.

If you’re wondering how to get a bigger chest, just know that the chest muscles, also known as the pectoral muscles or more popularly the ‘pecs’, are made up of three major parts; the upper, middle and lower.

The pectoralis major or the main muscle in that region serves a number of functions;

• The pectoral muscles thrust your arms in a forward position or out in front of you.

• When you have to bring down your arms from above you, the pectoral muscles also serve a very important function

Most men would love to have an impressive chest size for psychological and competitive reasons. A man with a large chest size is likely to be more confident than one who is skinny. The truth is that most guys who go start bodybuilding do so in order to increase their chest size. It wouldn’t be fair to ignore the fact that the ladies have a large role to play in this desire for a large chest size amongst men (even if many men wouldn’t admit it!).

These are some of the exercises help you to get a bigger chest.

• Dumbbell Flyes: Do you recall the line down the chest region of superman? Or Batman? This particular exercise help to mould the inner parts of the chest in order for you to get a bigger chest. To do this, you have to grasp a dumbbell in each hand while lying with your back on a weights bench. Bend your arms a bit and then get your palms to face each other while lifting the dumbbells above chest level. You then have to lower the dumbbells in a kind of curving motion till you have them at approximately chest level while keeping your arms in a locked position. Repeat the motion but in reverse by getting the weights back to the former position.

• Bench Press: Easily one of the most effective exercises for you to get a bigger chest, it is quite straightforward in execution. Start by keeping your hands apart with a width just a little more than the width of your shoulder and then using an overhand grip, get a strong hold on the bar while lying on your back on the bench. You then have to lift the barbell from its position and lower it almost to your chest level and then while trying to get some squeeze from your pectoral muscles at that point, get it back to its position. It is important that you do not allow the bar to make contact with your chest in order to avoid undue stress to your shoulders.

• Incline Bench Press: The actual motion for this exercise is not really different from the bench press except that the focus is on the upper chest region which works well on the shoulder and collarbone region. It is still effective in your quest to get a bigger chest.

How to Get a Bigger Chest for Advanced Muscle Building!

Vince DelMonte is showing an advanced muscle building technique for the chest in this video.

Make sure you check out his Muscle Building Site with tons of different tips and tricks by clicking HERE!