Arnold Classic 2014 um 212 Bodybuilding Männer zum ersten Mal mit

Die 2014-Ausgabe des Arnold Classic Wettbewerb verfügen die Herren 212 Bodybuilding-Abteilung zum ersten Mal. Aber während eine neuen Bodybuilding-Abteilung hinzugefügt wurde, wurde eine andere entfernt. Die Arnold Classic wird nicht mehr einen women's Bodybuilding -Wettbewerb veranstalten. Alle anderen pro Unternehmensbereiche, einschließlich Männer Bodybuilding, Fitness, Figur und Bikini werden, da sie im Jahre zuvor haben gekennzeichnet. Und zwei zusätzliche Divisionen pro, Männer und Frauen der Körperbau, sind auch dem Ereignis hinzugefügt wird.

Die Männer 212 Bodybuilding Division sehen Mr. Olympia 212 Showdown Titelverteidiger James "Flex" Lewis oben mischen mit anderen Konkurrenten am Wochenende des 27. Februar, 2. März 2014, in des Veterans Memorial Hall in Columbus, Ohio, bei der 26. jährlichen Arnold Classic. Lewis ist eines der beeindruckendsten Bodybuilder bis in die Reihen in geraumer Zeit kommen. Er packt jede Menge Muskel auf seine 212-Pfund-Rahmen, mit ausgezeichneten Biceps, Brachialis und Brachioradialis Entwicklung, ganz zu schweigen von einigen der besten Bein-Entwicklung im Bereich.

Die Gewinner des Wettbewerbs wird einen Qualifikation der 50th annual Mr. Olympia Wettbewerb nächsten September, verdienen, während die zweiten bis fünften Platz Positionen Punkte der 2014 Mr. Olympia-Qualifikation-Serie verdienen. Natürlich Konkurrenten wie Lewis bereits für Olympia qualifiziert sind, aber es gibt einiges auf der Strecke im Hinblick auf eine Top Platzierung beim zweitgrößten

Wettbewerb des Jahres zu verdienen. Sie können sicher sein, dass diese Bodybuilder ihr Training und ihre Ernährung überprüfen, sicherstellen, dass jedes heben zu maximieren und Herz-Sitzung und downing jedes GrammEiweiß, Kohlenhydrate und Fett, das ihre Ernährung zur Folge haben werden.

Bleiben Sie dran, Über Bodybuilding für die Pre- und Post-Wettbewerb Abdeckung der 2014 Arnold Classic, einschließlich Previews, Vorhersagen, rekapituliert und vollständige Ergebnisse aller Abteilungen.

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I Love Bodybuilding Because You Get What You Put In

It occurred to me while driving that not many things in life are free and certainly without somebody taking a piece of your effort.  Take for example…

WagesFinancial IncomeBonus ChecksLicensesPurchasesand so much more

All these things can be taxed.  While this isn’t a fair comparison (the cost of living in society is not the same as personal accomplishments)
, it’s the number one reason why I love bodybuilding.  It gives me a sense of accomplishment that cannot otherwise be diminished.

If I workout 100%, I get 100% of the gains.  Nobody can take that away.  If I workout 110% (a bit of overtime on the calves)
I get that bonus and nobody can take that away.  It’s the only sport I’m intimately familiar with that cannot be touched by political correctness (no matter how you spin it, no two people will ever be equal).

You cannot change it from a privilege to a right thru any means.  For example…
You can change a privilege to drive to a right to drive thru laws and regulations but you cannot change bodybuilding from a privilege to workout to a right to workout even with magic fairy dust.

If I choose not to workout and engage in the correct behaviors for success, I will not be successful.  Nobody can cut me a check for a lack of effort from your gains to make up for my shortcomings.  If you don’t put in, you don’t get out.  This is why I love bodybuilding.

You can accuse me of using drugs or being genetically gifted or having too much time to workout when you have a life to live but unless I allow your words to be true, you still cannot take away my success except thru mental trickery.

You can take my wages, you can take my capital gains, you can tax me on a new car, my registration and my bonus checks but you cannot tax my gains on muscle gained or fat lost.  You will never make me equal to another person who works less than I do in an attempt to make accomplishments equal.  The feeling of success or failure is all me and while I have support along the way, the ultimate success rests upon my shoulders.
Be Fit, Stay Strong!
Marc David – CPT
It’s obvious I love bodybuilding but why do you?

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Introducing The NoBull Bodybuilding Points System

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


Thanks to a suggestion from a friend who pointed out rewards system.  I told him I wanted to reward my readers in some fashion but  giveaways or emails just wouldn’t do.  I’ve been at a loss for some time when he suggested I try PunchTab.

As you can see, there’s  a rewards tab on the right top side of the blog.  When you click it and logon via Facebook, you can see the prize catalog and the awards I’ve created for readers of this blog.

Earing point is simple:
You get points for every day you come backYou get points when you share out the posts (look for the red ribbons on the social sharing buttons)You get points if you invite a friend to see what this blog is all aboutYou get more points if they take you up on the offer and join in the funLike this blog on FacebookTweet about the blog (change the tweet to your liking)

I think I’ve added some decent awards and I’d be welcome to include more stuff if you have suggestions.  When you reach a redemption value, you can cash in your points for something out of the catalog.  Like the blog on Facebook and Follow me on Twitter is an easy way to generate points.
Should I award points for commenting on the blog?



Should I award points for commenting on the blog?  You tell me.
Be Fit, Stay Strong!
Marc David – CPT

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Extraordinary body-building tips for beginners

This is a guest post by Diana.  These days she contributes on Devrover.com

A beginners first few strides into the adult world of bodybuilding is usually inspired by the shots of their favorite sportsperson or movie star displaying a series of muscles that makes you think that bodywork is no less an art in terms of labor or commitment. However, there is more to this form of art than just pumping weights and hitting the gym. Exquisite bodybuilding is a tough road layered with strict regimen, regularity, resistance, and sacrifice.
1. Diet
Diet is one of the most challenging issues that hold the entire regimen of bodybuilding to its near perfection. A right diet will see you through the entire program and soar ahead through all stages with least complications. Consult a nutritionist to help design your own customized diet plan. Stay clear of the magic wand called supplements. You need to consider that whatever they are claiming, are all advertising gimmicks at the end of the day. Regardless of all publicity stunts a high dose of protein and nutrients from food are vital to carve a well-structured body than anything else. Take into account the prime consideration here is your health that you are playing with and once you damage it, no amount of regret can get it back to you.
2. Discipline
Without discipline, no regimen will work to benefit your goals. All good things require a balance of judgment, flexibility, and discipline. Discipline means a commitment that you are now ready to sacrifice the things that are not important and concentrate only to those that are beneficial for your body. This means no hanging out with friends after work, no aimless guzzling beer or junk food, no clubbing all night, or giving in to passing whims and fancies. You have to abide by your routine. Rest properly, eat quality food, and abide by the rules set by your instructor in practicing. Discipline in exercising is also necessary. You cannot go as you like it. You need to follow your exercise regimen to the perfection. Keep a written instruction copy of your regimen nearby while exercising and follow it without improvising on your own. Consult your instructor in case you want a change in pattern, reps, or form.
3. Training regimen
The training schedule need not be long and taking your all day. The trick needs to be on intensity or quality of the time spent and not the quantity of time. An hour per day, three to four days a week is more than enough. The rest days, in between, are crucial to repair the tearing and wearing of the muscle tissue to get maximum benefit from the workouts. Moreover, using the correct format is also vital. The beginner has to concentrate on technique more than weights. Learning the best techniques is by keeping to very low or no weights for the first few weeks and concentrate on getting the form correct.
4. Dedication
A high level of exercise does not necessarily mount up to a well-carved physique. It is the time that you invest that forms the basis of a well stacked body. Patience, perseverance, and time play a big role to carve that structure of yours. There will be times that you need to exercise mental stamina than physical strength to see through your strict regimen. These are the testing times. Only those with high degree of dedication will see through these stages. Along with dedication, you need to be ready to give up momentary impulses, cravings for food or activities that might be detrimental to your health. Moreover, patience is also very vital, as there is no quick way to achieve good results. You need long torturous hours of practicing and redoing the same acts repeatedly to gain the best result.
5 Never say no
While doing reps of weight training you will get to stages when your muscle weakens so much that you cannot finish a particular rep to its full cycle. Here it is crucial that you do not give up as the entire effort and effect will be lost fully. The trick is to find a way to complete the set without stopping through half way. You can reduce the weights or change to another position to complete the whole set.  Instead of giving up halfway because of spent or sore muscles, continue the set in a easier mode to be able to push your body to redefine the limits. This pushing forward is what lifts you to the next level and wipes off stagnation in growth rate.
6 Build it up stack by stack
It is very important to develop through your regimen as you progress to build up endurance and power. To get that endurance built into your system you need to build up the stamina slowly but effectively. That means you are not stuck to the number of reps and steel plates you started with. Progress the number of reps and weights in combinations as you evolve with building the shape of your body in quality. It almost takes a week for each muscle group to wake up and respond to the call of action. So concentrate on each muscle group once per week. Moreover, a beginner usually wants it too much and too fast. They tend to be super adventurous and ambitious on the first day itself and load up the bar with plates. This is not recommended as it might cause severe body injuries that can cripple you for life. Go slow, no matter how tempting it is. Build up slowly stack-by-stack to raise the capabilities of your body. Increase the weights and reps slowly with each passing week to induce stress to your muscle and help it grow.
7 Extensive researches for newer techniques
There are loads of techniques and approach methods to the art of bodybuilding. Often the magazines and the freely available advice from friends are the only things you rely on to gain more understanding of the subject. Here you need to realize that none of these sources are reliable or has much scientific knowledge. The magazines are mostly refined forms of advertisements for accessory companies, gym instructors, and muscle building supplements. Do not give importance to the gimmicks and tricks they recommend to gain faster than usual pace. You need to consult true professional instructors to be on the right track. They will lead you towards your goal in a realistic and harmless manner that will not jeopardize your future health status.
Now that you have made up the mind to stack up the mass and bulge the curves, there should be nothing holding you back. Concentrate and remember to take baby steps into this new world rather than rush and push and cause severe injury that can sometime last a lifetime. You need to be patient and give respect to the years of experience your mentors have behind them while they instruct you on your new riding passion. While weight training might take the center stage, concentrate on cardio and abs as well.
This Post is written by Diana. She is a writer/blogger. She writes articles on Technology, social media, wordpress, Gamification, responsive design and software development etc. These days she contributes on Devrover.com


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Bodybuilding for Diabetics

I have been diabetic for over 15 years and at present, I am controlling it successfully through diet and exercise. I have decided to share my experience of living with diabetes (Type 2) through the sport of bodybuilding and how it has helped create a new lifestyle that is ideal for diabetics.

Today I run my own business as a freelance personal trainer. Recently I have been working with clients suffering with diabetes and they all have noticed the benefits of regular physical exercise such as better control of blood sugars and blood pressure.

Diabetes mellitus is a condition in which the amount of glucose in the blood is too high because the body cannot use it properly. Insulin is a hormone produced by the pancreas that helps the body to utilise glucose as fuel. A deficiency in insulin will result in hyperglycaemia.

In fact, I was in my mid twenties when I developed signs and symptoms of diabetes which includes unquenchable thirst and frequent visits to the toilet. I would drink at least 1-2 litres of chilled concentrated orange juice almost at regular intervals. My vision became blurred and I was constantly tired.

My health started to deteriorate quickly before I went to see my doctor. He admitted me straight to hospital, as a result of my urine test which had detected high levels of sugar.

At the hospital, I was given my first insulin injection. I was deeply disappointment to learn my fate of becoming diabetic and was determined for a speedily recovery.

I had to make a radical change to my lifestyle and accept that my over indulgences in food, lack of physical exercises and stress potentially were the main contributing factors that led to my diabetes.

So I joined a local gym and slowly eased back into doing weight training. Nothing strenuous just low resistance, high repetitions for 1-2 sets. I included cardio vascular activities such as power walking, light rowing and bike keeping the intensity at 50-80% MHR.

I went on a low carbohydrate diet that with the aim to lose body fat. The first two months were a struggle however the benefits were quite noticeable. My blood pressure, body fat readings had improved.

Strangely I found myself reducing my insulin intake as a result of my body starting to produce it again. My doctor explained this phase as the "Honeymoon period". This refers to the period of where there is some restoration of insulin production by the pancreas but it's normally temporary.

Six months into my training I stopped the insulin injections as I was controlling my blood sugars satisfactory as I continued to lose weight. My blood sugars were consistent with readings between 5 and 6 mmol/l. My body fat had reduced from 34% to 20% and looked quite lean.

I was enjoying my new lifestyle of eating and working out at the gym. I remember being inspired by an article I read in a bodybuilding magazine about preparing for a bodybuilding competition. So I set my self the challenge to get ready for a show later that year.

My food consisted of low GI carbohydrates such as sweet potatoes and whole grain rice, lean protein such as chicken and turkey breast, plenty of fibrous carbohydrates like broccoli and green beans, mineral water and omega oils.

Ten months I had lost just over five stones in total and placed 2nd in the ANB Central England championships 1996.

Today I still compete in bodybuilding competitions, as it helps control my diabetes without the use of medication and it reduces the risk of developing some of the other leading illness such as heart disease and dying prematurely.

[http://bodybuilding4diabetics.com/]

Can Bodybuilding Supplements Offer the Easy Road to Muscle Building Results?

Often when the term "natural bodybuilding" is thought of, those who participate in such a hobby contemplate intense weight training workout sessions and structured bodybuilding diet plans, but one additional element, supplementation, is deemed a requirement for any individual to succeed in building muscle mass to his or her natural bodybuilding genetic potential. Since using steroids is avoided due to their serious health risks, bodybuilding supplements become the "safe" and legal drug alternative that bodybuilders feel compelled to pursue.

Because so few who experiment with bodybuilding supplements have performed their weight lifting routines without using such products, they are unable to analyze the true effectiveness of the bodybuilding supplements they are constantly consuming, and therefore, mistakenly attribute any fat loss or muscle building to these products, even when making changes to a weight lifting or diet plan that, in fact, is the foundation for any successful fat loss or muscle building pursuit. Instead of conducting legitimate testing to note muscle gain or fat loss with specific bodybuilding supplements using an identical weight lifting and diet routine, many tend to become frustrated with their muscle building or fat loss progress, and once they return from a break with renewed weight training enthusiasm, they not only search for a new weight training workout plan and diet, but also purchase several bodybuilding supplements to use simultaneously, and if they build muscle or burn fat, they rarely credit the weight training workout or diet, nor do they factor in the ease of muscle building following a layoff with nearly any marginally potent routine, but rather feel that the bodybuilding supplements are responsible for any positive change, even when this progress is only temporary.

This biased hypothesis leads weight lifters of all ages to believe that bodybuilding supplements are a prerequisite for impressive progress, and popular bodybuilding magazines, most of whom generate the vast majority of their advertising profits from bodybuilding supplement manufacturers, also convince the readers that they must, without question, rely on bodybuilding supplements as the weapon of choice to maximizing muscle gains, especially when champion professional bodybuilders are pictured holding the latest bottled craze (of course, he fails to mention that his results are due to steroid abuse as opposed to supplement use!). Nevertheless, the overwhelming message sent by the bodybuilding industry that these products are the natural key to dramatic muscle gains fuels most to accept this as truth, and the bodybuilding supplement industry benefits as a result.

But what's the truth behind the bodybuilding supplement craze? I have been involved in weight training for well over a decade, and through my own experimentation, along with emails sent to me by those who are frustrated with their own results, despite the use of bodybuilding supplements, and have therefore devised a standard of thinking that I hope all reading this article will decide is logical enough to consider adopting for their own muscle gain or fat loss pursuits. Most bodybuilding supplements do not offer advertised muscle gain or fat loss results, and you will spend thousands (or may already have) proving this to be factual, but even if you were to stumble upon a bodybuilding supplement that allowed you to gain muscle or lose fat quicker than is possible through a properly designed weight lifting workout and bodybuilding diet, you will then potentially harm long term health. The only method of knowing for certain whether an artificially induced product will harm long term health is with an extended (several decade) controlled study as to its impact, and because no such long term controlled analysis will ever exist on any bodybuilding supplement, you cannot be certain of their safety since, as we realize with smoking, legality does not ensure safety, and, in the long term, there are serious concerns that bodybuilding supplements can lead to cancer, organ failure (due to unnatural stress on the kidneys, liver, etc), endocrine damage, and premature death.

For the many bodybuilders who wish to produce maximum muscle building and fat loss, yet value the term "natural" due to its connection with preservation of health and clear rejection of all potentially harmful external aids towards such progress, bodybuilding supplements that promise quicker muscle gain or fat loss than is possible through weight lifting and diet alone are a contradiction to such a philosophy. You can either heed my warning, or waste large amounts of money as do so many each year searching for the ultimate steroid substitute that offers complete health preservation, when this, in fact, is an oxymoronic fantasy that has no chance of becoming reality.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle gain without supplements or drugs. He also owns FatVanish.com, teaching exactly how to lose weight without supplements.

Four Tips For Faster and Easier Bodybuilding

Bodybuilding and developing abs can be easy for those that are genetically predisposed to develop muscles. On the other hand, it can also be hell on earth for those whose genetics simply do not work the way they want to. It is in this way that nature dictates how our bodies develop, and is something that we cannot change.

This does not mean, however, that we should sit idly by and let fate control our lives.

If you want to get serious in your bodybuilding efforts, then here are four simple but effective tips to help you get those six-packs and rippling abs with only a little time and effort:

Focus and sustain your exercise regimen

Muscles need stress and strain in order to develop, and this is why you need to ensure that your exercise regimen is focused and sustained. It means that your bodybuilding efforts must target a specific muscle group and that you are not overworking one set of muscles while totally ignoring other sets of muscles. A "toad" with overbuilt abs and biceps walking on two teeny-tiny legs is not a pretty sight. On the other hand, sustained simply means that you have to keep your bodybuilding program on track. Loosen up your workouts, and you will find those muscles quickly sagging in no time at all.

Do two different workout sessions a day

Building muscles twice a day, once in the morning and once in the afternoon or evening, will keep your body's metabolism up and running the whole day. Bodybuilding relies on your body's metabolism to repair and strengthen your muscles, and keeping your metabolism active the whole day round speeds up this process. Again, do not overwork only a select few muscles in a day. Spread the exercise around, and your body will develop nicely.

Progressively increase the weights

Set your sights on ever-increasing goals. If you started out carrying a pound of weights, then see where carrying one and a half pounds will get you. If you feel just the right amount of strain, then step up your efforts in increasing the weights you carry. Just make sure, however, that you progressively increase weights in small increments. A torn ligament or ripped tendon is no laughing matter, and will definitely hamper your bodybuilding efforts.

Add some bodybuilding supplements

Genetics work by increasing or limiting certain hormones in your body, which may or may not work to your favor when building up muscles. If you find that your body is not forming the abs that you expect, then you may want to consider bodybuilding supplements like BSN Syntha-6 and Palo Alto Labs Incarnate. These supplements promote not only the hormones to stimulate muscle mass formation, but the proteins and other nutrients necessary to properly feed muscle growth as well.

So there you have it, four simple but highly effective ways to help you with your bodybuilding goals. Keep them in mind, and you'll be able to pack the pounds not on your belly - but on your abs!

Click Here To Visit http://www.topchoicesupplements.com for more info.

The Top Method To Build Muscle With Bodybuilding Workouts

A well-planned work out schedule will not only allow you to swap body fat with muscle, it will help you gain strength as well as overall flexibility. A bodybuilding training plan additionally increase bone potency, and lowers blood pressure. Whether you are an expert bodybuilder or you simply enjoy lifting the weights intensely at the weight room, setting a target for your bodybuilding training strategy will help you attain greatest results. Keep in mind to make your objective difficult but be realistic.

Design a program that will help you attain the objectives you've set. You could choose to plan on paper or on PC; whichever way you chose in planning your bodybuilding exercise target, state your goal in a constructive, clear-cut way. It's best to pick performance-oriented goals as opposed to outcome-oriented goals. You can only dictate your own bodybuilding exercise targets, you don't have any control over other peoples exercises, consequently don't make you target winning a contest. You could make your target to gain a certain amount of muscle mass, or lose a certain amount of fat percentage. This type of objective works no matter if you compete or don't.

Scheduling before you commence helps you become organized and stay alert. Putting it in writing makes it more official, and much more apt that you will continue the strategy. I suggest you include short-term objectives that assist lead to your main long-term goal. Breaking down your most important target into lesser targets makes it easier to stay on your bodybuilding exercise routine.

Set a end date for accomplishing your main objective. With no end date it can be easy to put off your bodybuilding training routine. Keep track of each workout you complete effectively. Intend on rewarding yourself once your long-term target is completed.

A very powerful step in scheduling is to incorporate a proper warm-up routine. Warming up reduces the chance of injuries in addition to increase your performance. Warm up workouts of the bodybuilding training might include an cardiovascular activity e.g. treadmill running, stepping, bodyweight exercises or stationary biking, or it could be arm circles, knee bends and shoulder circles. A 3rd option would be to lift light weights with a high number of reps.

The next stage of the program is going to be tailored to the specific goal that you have set or part you want to perk up. If the goal involves your legs set up a bodybuilding workout with the aim of working your legs, along the lines of barbell squats or deadlifts. Pick out certain workouts which will increase your chest, like the bench press, if that is your target.

Perform all exercise carefully to avoid injury. To build mass, do fewer reps but include more sets in addition to heavier weights, Break at least 30 seconds to 1 minute between sets. Another vital part of your bodybuilding exercise plan is to eat well plus drink plenty of fluids

To get additional extreme details about getting a Ripped and Powerful body along with a Free Strength Training Routine, go to the Internet Health And Fitness Database

Download 7 free E-Books and Much More ALL FREE --> Free E-Book Giveaway

Thanks for Reading,
Andrew Cheyne

The 10 Best Shoulder Building Exercises for Bodybuilding Beginners

For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.

1. Seated Front Military Press

Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.

The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.

2. Barbell Front Raises

This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.

Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.

3. Seated Reverse Dumbbell Press

The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.

To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!

4. Dumbbell Front Raises

Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.

5. Behind-The-Neck-Military Press

The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.

6. Dumbbell Lateral Raises

Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.

7. Single Arm Cable Lateral Raises

This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.

8. Seated Two-Armed Dumbbell Rows

Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.

Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.

9. Bent-Over Lateral Raises

This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.

10. Upright Rows

Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.

Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.

Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS." He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark's forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visit [http://www.GOforyourGUNS.com]

How Bodybuilding Exercises Help

Often ignored by the beginner as a waste of time, Bodybuilding Exercises are as important to a bodybuilder as Lifting Weights. "Lifting weights without first doing stretching exercises may lead to injury" is a cliche we have heard so many times. The question usually in everyone's mind is "How?" How does exercise prepare the body for lifting weights?

Apart from the 15 - 30 minute warm-up exercise prior to lifting weights, a 3-day weekly schedule of stretching exercises is usually observed by a weight trainer. This is started a week before the weight training program. So how does this help the body lift weights?

Aside from increasing the level of flexibility of a person, bodybuilding exercises helps prepare the muscles to accept strain at a controllable rate because the person's pain threshold will dictate when he has to ease up. Muscles are usually organized in groups of 3 or more muscles that have to synchronize their movements in order to do something as strenuous as heavy lifting. Injury from straining muscles usually happens when a muscle does not move in sync with the others and takes up most of the strain when the muscle group is flexing. When injury occurs while the muscle is flexing, it happens quickly because it is torn as the muscle is rigidly taking on the stress.

Unlike the strain from lifting heavy weights, muscle strain from stretching exercises are done on muscles while they are relaxed and stretchy so the strain is distributed evenly along the members of the muscle group and prepares them to move smoothly relative to each other.

A good representation for this is a lubrication job on a rusty tool. A stretching exercise is akin to a lubrication process done on the muscles and is as important to the muscles as the lubricant is to your equipment.

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Acai Pure Ultra Free Trial Review - Does This Bodybuilding Weight Loss Supplement Work?

Acai Pure Ultra is a dietary supplement whose main ingredient is the remarkable Acai berry fruit. Companies offer free trials for this product owing to the highly potent and effective nature of the ingredients used. Fad diets tend to be a disappointment in the long run. It is therefore refreshing to find a genuine product that promotes natural and healthy weight loss along with other health benefits. Acai Pure Ultra is reported to have an impressive 450% weight loss result in comparison to diet and other supplements. The product is safe and as long as it is used according to the instructions given, no adverse side effects can be expected.

A free trial of Acai Pure Ultra is essential and within record time, fat loss and muscle gain occur. This is because of high energy levels, improved metabolism, and hunger control. When combined with a sensible diet and physical activity, the result is a visibly defined body and loss of weight. The energy gained is used to engage in strenuous and calorie burning exercise. The trial is generally for a period of fourteen days and during this time; changes in physical appearance and wellbeing are evident. The weight loss process is further enhanced by the presence of antioxidants in the supplement.

Using this product for approximately six months yields even better results. It has been designed for men who want to get a healthy and aesthetically appealing new body. The pills stimulate the way the body functions and with dedicated use, a ripped body can be a reality. The supplement works by suppressing hunger, which ultimately reduces the intake of fattening food. One feels full after eating a small portion of food and this in itself results in gradual shedding of pounds,

Exercising is obviously a crucial part of building muscle. Acai Pure Ultra enhances the energy required to maximize on exercise and bodybuilding. With this added energy, users of the product can expect to get into shape in no time. Working our rigorously has a tendency to make people sore and lack the motivation to workout repeatedly. This Acai berry supplement contains essential vitamins and minerals that help to ease the strain that is associated with bodybuilding workouts. This helps bodybuilders recover quickly and carry on with their routines. The free radicals in the body's system are determined to destroy crucial cells. The powerful antioxidants contained in Air Force Max are able to combat free radicals and protect muscle mass.

Note: by comparing and researching the best weight loss supplement for men, you will find the one that meets perfectly your very own health condition.

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Bodybuilding Exercises - Five Overrated and Five Underrated Moves

When I was young and devouring the words of bodybuilding magazines, I kept reading about how terrific free-weight squats are for building leg size. It was as if doing this bodybuilding exercise would nearly guarantee bigger thighs and not doing it would doom my underpinnings to their then-current resemblance of chicken legs. This was (and is) touted as the Holy Grail of 'bodybuilding exercises.' To not do free-weight squats is like saying you don't really want to get bigger... right?

Well, I did those free-weight squats. I bowed at the altar of and mastered this king of 'bodybuilding exercises.' I performed my squats with heavy weight, deep form, and weekly consistency while pushing my body to its limits as a natural bodybuilder. And what did the near-worshipping of this daddy of all 'bodybuilding exercises' do for me? Surprisingly, not very much; in fact I've fared better without it. I still do squats, but with much better results on a Body Master machine. And as if that's not anti-dogma enough, some of the 'bodybuilding exercises that are traditionally labeled as "shaping moves" have brought me some of my best size gains.

With my squatting experience as the backdrop, let's go over what I've observed to be the most overrated bodybuilding exercises in existence. Then I'll name some that I think are underrated. Keep in mind that this is opinion. I should probably state that up front before getting some reader's panties in a bunch for breaking these sacred cows.

1. Free Weight Bench Presses

Okay, I can hear the groans of protest already. After all, this is the king of all torso 'bodybuilding exercises'... right? "If we go heavy on bench presses"... we're told, "we'll be using a weight that will build size in all our upper body muscles" Besides, it's big compound moves like bench presses that release testosterone... blah, blah, blah... on and on.

Many aspirants who are trying to build muscle size don't have the genetic predisposition to respond positively to traditional free-weight bench presses - plain and simple. In order to build pectoral size, these people need to isolate the muscles with heavy flyes.

In addition, many bodybuilders need to ask themselves this question before repeatedly plopping themselves down on the bench press: "Am I body building or power-lifting?"

Don't worry - done with enough intensity, flye movements will release plenty of testosterone. This should be taken as reassurance to those who think testosterone release during a workout is important. Funny... I always thought it was during recuperation between workouts where it would really matter... huh.

2. Alternating Dumbbell Curls

If someone could please explain the logic behind this bodybuilding exercise, I'll gladly listen. By alternating between a left hand/right hand curl, the trainee is essentially taking a rest-pause between each respective curl. If this is really of value, the logical extension would be to do it for all muscles: alternating leg presses - alternating triceps dumbbell extensions - alternating dumbbell bench presses - alternating lat pull-downs... etc.

My advice: dump the alternating dumbbell curls and replace them with an exercise that puts more continuous tension on the biceps.

3. Standing Calf Raises

There's nothing inherently wrong with this exercise in its ability to build calf size. It simply places unnecessary stress on the lower back. This unneeded strain on such a vulnerable area is all the more avoidable considering that donkey calf raises work the same muscles as do standing calf raises but without the lumbar back stress.

Interestingly, I've gained more calf size after completely replacing standing calf raises with donkey calf raises.

4. Standing Barbell Curls

Like free weight squats, this is purported to be a kind of cornerstone movement of bodybuilding exercises. However, I've made my best biceps size gains after long-ago dumping this exercise in favor of other ones. Standing barbell curls do work the biceps. I've just found that they don't provide the continuous tension on this muscle that makes it respond optimally.

5. Free Weight Squats

Of course, I mentioned this one at the start of the article. Yes... this can be a great movement for building overall strength and balance. If you're a power-lifter, it's an absolute must. However, I've found that the natural bodybuilder can easily over-train with this exercise and thwart muscle size gains by doing so.

In short, to say that leg presses can't build muscle size like squats can is ridiculous. If one bodybuilder does squat workouts haphazardly while inadvertently over-training and another bodybuilder does leg presses with stellar attention to the correct muscle breakdown/recuperation ratio - I'll bet on the leg press bodybuilder to build bigger legs.

Now that I've dispensed with what I think are the most overrated bodybuilding exercises, let's go over some that I've found to be underrated. These are often said to be "shaping movements." Yet I've combined them with intensity to acquire some of my best size gains with them.

1. Extended-Arm Pec Deck Flyes

Any machine that has you sitting upright with arms extended while performing flyes for the pecs can allow incredible isolation and continuous tension on these muscles. As unorthodox as this sounds, I've built much more pectoral size with the 'Life Fitness Machine' pec deck than I've ever built with endless sets of bench presses.

2. Supine-Positioned Pulley Biceps Curls

Lying down on the bench of the pulley machine designed for seated rowing is how these are performed. With arms at shoulder width on a straight bar, curling with the biceps will create continuous tension on those muscle. These have helped my biceps get out of a previous growth plateau.

3. Horizontal Leg Presses

Done with intensity and attention to detail, these can put some size on the thighs. What I like best about this among all the 'pressing' leg movements is that it's very easy to use different foot positions on these machines. This makes targeting different areas of the upper legs a lot easier.

4. Seated Pulley Rows (underhand grip)

When it comes to bodybuilding exercises for a thicker back, T-bar rows seem to get most of the attention. Yet T-bar rows lend themselves to excess cheating; piling on "show poundage" and using momentum and other muscles to perform the movement.

Doing seated pulley rows with an underhand grip, less weight, slow control, and a 'rolling backward' motion of the shoulders can do wonders for upper back thickness.

5. "Split Reps" for Delts and Arms

I've personally smashed through bodybuilding plateaus by "splitting" the full motion of an exercise into as many as three partial repetition exercises with each partial motion considered as its own exercise. For example, if I'm on a seated triceps extension machine, I'll do sets of the first one-third of the movement, followed by sets of the middle-range motion, followed by sets of the final one-third of the extension. This seems to be especially effective for biceps and triceps movements.

Performing an entire movement as three separate partial-rep-motion bodybuilding exercises takes a bit more time, but it's been well-worth the investment; my arms have been blowing up like never before.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com/

Female Bodybuilding

Bodybuilding Does Not Make Women's Features Masculine

There is a widespread perception that doing weights make women develop big muscles which makes them look bulky. The perception has grown from seeing photographs of women bodybuilders which appear on various fitness magazines. But such figures are not natural. As unfortunate as it may be, most of the professional woman bodybuilders use muscle growth inducing drugs such as anabolic steroids. But, generally speaking, women bodybuilders will never gain huge bulky muscles as men do simply because the way their body is composed. Women's bodies do not produce as much testosterone as men's bodies do. Testosterone is a key muscle building hormone, and since women lack that they have very little chance to bulk up and have bulging muscles. If you are training with weights and staying away from the anabolic steroids then you are going to develop a lean body without any excess flab.

Weight Training Does Not Lead to Stiffness

Another common misconception is that if women do a lot of fitness training and weights, their body becomes uptight and stiff. Nothing can be further from the truth. In fact it is the opposite that happens. Provided your workout routine is fine and you are doing your exercises properly you should gain more flexibility with your body. Those who never exercise may feel that the developed muscles can be a hindrance to the movement. But that is simply not true. Exercises such as chin ups, dumbbell presses and flyes actually help you to stretch and be more flexible.

Muscles Don't Get Converted Into Fat

Some people hold the belief that once you stop the weight training all the muscles that you had developed will get converted into fat. This is just not possible physiologically. What actually may happen is that once you drop out of your routine, your physical activity comes down. This would result in the reduction of your muscle mass. At the same time once you are out of the routine, your eating habits deteriorate and soon you start having more fat than your body requires. Decreased rate of metabolism combined with bad eating habits lead to more fat and less muscles. But it is not that your muscles get converted into fat.

Cardio Vascular Exercises Are Not Enough

Cardio vascular training will help you to burn up the stored muscles and fats in your body. So they are very good exercises if you are aiming to reduce weight. However, the idea that women should only undertake cardio vascular exercises and should not do weights does not make sense. The purpose of doing weights is completely different. It helps you to tone your body and develop the muscles properly. It is one thing to have body without any flab, but it is completely different to have a body that is well toned and properly defined.

Weights Should Not Be Too Light

Being a female bodybuilder does not mean that you will do very light weights. The purpose of doing weights is to create a resistance for the muscles so that they try hard to overcome that resistance. In the process the muscles grow and get stronger. If the weight is too light and does not offer any resistance, then the whole exercise is pointless.

You Will Have To Control Your Diet

One more misconception about female bodybuilding is that once you are doing the weights there is no longer the need to keep an eye on the diet chart. But you must remember that you have to cycle whatever you are eating, as otherwise if your metabolic rate is unable to keep up with the calories you intake the excess calories will get stored as fat. There is also a limit to how much you can exercise. Going overboard can cause injuries. And it is also to be understood that all of your exercise should not be spent on reducing your weight but should also help you in building your muscles.

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How to Build Muscle With Bodybuilding Exercise

A well-planned exercise routine will not only help you replace fat with muscle, it will help you gain strength and flexibility. A bodybuilding exercise plan also improves bone strength, and lowers blood pressure. Whether you are a professional bodybuilder or you just enjoy hitting the weights hard at the gym, setting a goal for your bodybuilding exercise plan will help you achieve maximum results. Remember to make your goal challenging but be realistic. Plan a routine that will help you reach the goals you have set. You may choose to plan on paper or on computer; whichever method you chose in planning your bodybuilding exercise goal, state your goal in a positive, precise way.

It is best to choose performance-oriented goals instead of outcome-oriented goals. You can only control your own bodybuilding goals, you have no control over other peoples routines, so don't make you goal winning a competition. You might make your goal to gain a certain amount of muscles mass, or lose a specific amount of body fat. This type of goal works whether you compete or not. Planning before you begin helps you get organized and stay focused. Putting it in writing makes it more formal, and more likely that you will stick to the plan. You should include short-term goals that help lead to your main long-term goal. Breaking down your main goal into smaller goals makes it easier to stay on your bodybuilding exercise routine.

Set a deadline for achieving your main goal. Without a deadline it can be easy to put off your bodybuilding exercise routine. Keep track of each workout you complete successfully. Plan on rewarding yourself once your long-term goal is met. The most important step in planning is to include a proper warm-up period. Warming up reduces the change of injury and improves your performance. Warm up exercises of your bodybuilding exercise could include an aerobic activity such as treadmill walking, stepping, rowing or stationary cycling, or it could be arm circles, knee bends and shoulder circles.

A third alternative is to lift light weights with a high number of reps. The next step of your program will be tailored to the specific goal that you have set or area that you want to improve. If your goal involves your legs plan a bodybuilding exercise that works your legs, such as barbell squats or leg presses. Choose specific exercises that will increase your chest, like the barbell press, if that is your goal. Perform each exercise carefully to avoid injury. To build mass, do fewer reps but include more sets and heavier weights, Rest at least 1 minute between sets. Another important part of your bodybuilding exercise plan is to eat properly and drink plenty of fluids.

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Isometric Exercises - Bodybuilding Secrets of the Old Time Strongmen

Before Charles Atlas -- also known as Angelo Siciliano -- became famous by promoting his exercise course called... Dynamic Tension, there have been many old-time strongman that used body weight (isotonic) and isometric exercises.

One of these individuals was Alexander Zass -- better known as -- "The Amazing Samson."

(Zass, born in Poland but, lived most of his life in Russia and later on as circus performer lived in Great Britain after 1924.)

The important thing to note about Alexander Zass was how he developed his belief in the application of isometric exercise. Or as he referred to it "Maximum Tension." He believed this training protocol was superior to any other of the normal training programs used by strongman of his day and that included using weights in the development of physical strength

He understood that isometric exercises not only developed muscular strength but, also strengthened the tendons and ligaments which are crucial to developing strength.

The amazing Samson, who was also billed as "The World Strongest Living Man" was quoted as saying "I aimed first to develop the underlying connective tissues rather than the superficial muscles," (Taken from His Instruction Manual -- Samson Systems and Methods)

He further explained, "I always wanted to develop tendon strength... without tendons, one possesses no control over the muscles and the body... the development of the tendons are the strength to my secret. Muscle alone will not hold back wild horses -- but tendons will and do!"

Alexander Zass further stated in his training manual that bodybuilder type muscles were merely an illusion when it came to strength. Although he did not discourage students from developing muscular size -- he did instruct them on the practice of tensing their muscles one at a time-- then grouping the muscles together and tensing as many of them as possible-- all at one time.

In the use of isometric exercises, he outlined 3 distinct methods -- and they are as follows:

Freestyle

In freestyle you're using no devices or appliances you're just doing freehand isometrics. You are typically just using your own body.

Wall Exercises

In this method, you are using a wall, or even a tree to provide resistance instead of your own body weight or body.

Isometric Exercises Device

Here is the ideal or best way to perform isometric exercises. The disadvantages of both the freestyle and wall exercises is that there's no effective way to measure your strength gains.

And how do you know you're using 100% or even 70% power in this exercise? That's where an isometric exercise device such as the Tensolator or Bully Xtreme comes into play.

These types of bodybuilding contraction devices will allow you not only to measure your strength gains but typically will give you more variety in the type and quantity of isometric exercises you can perform.

The biggest appeal of isometrics is that with a few simple movements and not a whole lot of time you can get a complete body workout -- in your home -- in your office -- or anywhere!

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Three Top Tips For Bodybuilding Workout Exercises

There are some things that ever person must have in life. Long before you actually get to your bodybuilding workout exercises, there are other things you need so you can truly succeed at your bodybuilding program.

Consider this: How many times have you failed in your efforts to make major changes to your body? Once? Twice? Five times? A dozen? More? When have you wanted to lose weight and failed? Bulk up or get totally ripped -- and failed? Maybe you only wanted to fit into your wedding dress just once more -- and failed?

I know all about this. I know what that kind of failure is like. One day in my late-30's I took a long, honest look at myself in the mirror. I had a muffin top hanging over my belt. My skin was pasty and pale. I could barely see my toes, much less touch them. I resolved then and there to get into shape.

I decided to go for a jog -- short jog of about a mile and a half. I came back coughing, wheezing, and gasping for air. My wife was concerned; the kids looked at me like I was crazy. Despite my intense revulsion at my flab, I remained unconvinced of the wisdom of my idea. It was a long time before I attempted such a fool-hardy thing again.

Tip number one... The Inner Game

Let's face it. A huge list of bodybuilding workout exercises is not worth anything if you're not going to do them. You have to face the fact that you can't achieve ANY kind of breakthrough success overnight. So, the first tool you have to have in your inner game is patience.

The second component of your inner game has to be confidence. Have you ever been confident about anything in the past? Sure, you have. Remember what it felt like when you were confident then. Go on. Do it now. Get that same feeling back in your body and now hold onto that feeling as you consider doing your bodybuilding.

Motivation comes third. Connect with all the reasons you want to do those bodybuilding workout exercises to begin with. And don't just connect with the negative ones -- like "I don't want to be fat anymore", connect with the positive ones. For example, I want to be slim and strong and healthy. Moving away from "being fat" is great to get you started, but moving toward your ideal body will keep you going. Make sure you note the small progress you make toward your goal every day.

Rounding out the inner game is determination. When you fall off the horse, you have to get back on. Expect to have to deal with setbacks. Set your determination BEFORE you encounter the problems.

Tip number two... The Plan

It was about a year after my first jog that I decided to do it again. All I could say about that year was that I hadn't put on any more weight and I was watching what I was eating. I approached it a little bit more methodically this time. I used my engineering training to produce a roadmap for my conditioning. I did a little research; I made adjustments in my schedule, and then applied myself.

It's your life and if you want to succeed in your bodybuilding workout exercises, you had better work up a plan so that you can fit it into your life. If you're going to succeed, you have to have a plan -- otherwise, you won't know if you've succeeded. Right? A plan is the instrument whereby you can measure your success.

Take it easy on yourself. You can only control YOU! Plans are about controlling what you can control -- including your own responses to things you can't control.

Plan for the long term. Ask yourself good and honest questions. How long is it going to take you if you were to start today to get your body into your desired shape? If you work the plan regularly, where will you be a month from now? To get there, what do you have to do this week? Next week? Plan for the long term; manage the short term.

Tip number three... The Bodybuilding Workout Exercises themselves

Believe it or not, I worked my plan: cardio on Mondays, Wednesdays and Fridays; weight training on Tuesdays and Thursdays. Rarely did I go out to lunch; rarely did I miss a workout. If I missed, I could shrug it off or I could make it up. MY choice. I have worked that plan for over 10 years now.

For bodybuilding, you have to master what I call The Big Three. You'll get big payback from the dead lift, the bench press, and the squat. Do these according the the following outline and you'll build muscle as quickly as possible. Of course there are lots of other exercises for you to fit into your workout.

* Find your maximum weight: this is an amount just below what you CANNOT lift.

* Design your sets such that you get a minimum of 12 reps per set.

* For maximum effect, your third set must be impossible for you to complete. This is the principle of muscle fatigue. Break down the muscle until it can't continue. It will recover stronger.

Today, I'm strong, fit and flexible -- oh yeah, I added yoga to my plan about 2 years ago. I can keep up with my granddaughter better than her parents can.

In many ways, the exercises are the least important of the tips. With the right mindset, and the right plan, you can do almost anything and get yourself fit. However, bodybuilding itself requires the highly focused exercises mentioned above.

Go for it!

To find more Bodybuilding Workout Exercises, check out my blog. And for body sculpting, see my partner's Brazil Butt Lift Workout site.

Why Did I Decide to Take Up Bodybuilding As My Fitness Lifestyle and Weight Control Method?

Have you ever taken the time to look around you at work, the beach, and the shopping mall?  Notice the standard of fitness level of the people around you?  I've noticed.  Australia has one of the highest rates of obesity in the world, and I for one am ashamed about that.  We've always had a reputation for being sun loving and active people.  I guess things have changed.

My lifestyle was probably just like many others.  I worked hard during the day as a tradesman and I practiced martial arts at night.  Until I decided to take on a new profession.  Yep, I went for a "desk job" because I figured I wouldn't have to work as hard.  But I tell you, after working behind a desk for 5 years I was suffering. 

My belly got fat, my activity levels dropped, and I kept eating the same.  5 years of that and I was way out of shape and I needed to do something about it.

I didn't know what to do, so I tried boxing again.  I remember I used to be fairly good at it.  But unfortunately my body did not handle it well and I injured myself frequently.  A crook shoulder and a nasty pulled muscle between my shoulder blades.  OUCH!  I turned to one other thing I knew a bit about. 

Weight training and bodybuilding.  I'd been lifting weights since I was about 18 just so I could impress the chicks.  I never got great results, but I did notice some strength increases.  At this point it didn't help much with the chicks, but I did feel better.

I started training my legs, I knew I could keep working on my flexibility and squats while my shoulder got better, so that's what I did.  Squats, dead lifts stretching and sit ups. 

I look back now and I think the shoulder injury was a blessing in disguise.  I worked on what I could, and I worked hard for about 4 months just doing these comprehensive exercises for my lower body and abs.  I really wanted to burn off my flabby belly fat.

Within 6 months I was training body weight exercises for my upper body, and I has lost about 25kg.  I was getting really lean, and my energy had come back like I remember.  My desk job was still a bit of a drag, but the exercise helped as an outlet for the stress, and I was more confident to approach the tough parts of my job.

Now I've got a much stronger body, I can almost do the splits, and I squat over 200kg.  Yes, I have strength and flexibility.  (this is very important!)

So why did I choose bodybuilding and weight training to achieve my goals?  Simple, it's what works. 

Do you need answers to any of the following questions?

What's the best training program?

What do I eat, and when?

What exercises should I do for my body type?

How long will it be until I will see results?

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See you there...

Sincerely,

Dave Vower

Bodybuilding Moves: Pronation rückseitig Delt löst

Der schwierigste Teil der Deltamuskel zu entwickeln ist in der Regel die hinteren Delt, anatomisch den hinteren Kopf genannt. Dieser Muskel besteht aus vier muskulösen Segmente, mit denen Sie Ihre Arme nach hinten verschieben können. Einer der Hauptgründe, warum Bodybuilder eine harte Zeit haben, Aufbau ihrer hinteren Deltas, ist, weil sie keine Übungen auf optimale Weise ausführen. Ein weiterer Grund ist mangelnde Prioritätensetzung. Bodybuilder behalten in der Regel hinten Delt Übungen am Ende ihrer Schulter-Training, das ist in Ordnung, wenn der Muskel im Verhältnis zu den übrigen Teilen der Deltamuskel, entwickelt ist, die den vorderen Kopf und der seitliche Kopf sind. Allerdings ist dies selten der Fall, und wenn ein Bodybuilder wird dadurch die Übungen bereits bei ihren Trainingseinheiten ihre hinteren Deltas nicht priorisieren dann sie weiterhin Schwierigkeiten, die Erziehung des rückständigen Muskels haben.
Einer der besten Bodybuilding bewegt für den hinteren Deltas ist die Bent-Over-Seite zu erhöhen. Diese Übung wird traditionell mit den Schultern in einer neutralen Position durchgeführt. Aber es gibt eine bessere Version dieser Übung namens den Pronation Bent-Over-Seite zu erhöhen, der Ihre Schultern in eine Pronation oder innenrotierte, Lage versetzt. Dies ist eine günstige Position für Ihre hinteren Deltas während der Übung und das Ende ist, dass Ergebnis ist eine Zunahme der hinteren Delt Muskelaktivität in den Bereich der Bewegung der Übung. Mit anderen Worten, arbeiten Sie Ihre hinteren Deltas zu einem größeren Grad mit dieser Variante der Bent-Over-Seite zu erhöhen.
Ausführung: greifen eine Hantel in jeder Hand eine Pronation verwenden, oder overhanded, Griff und stehen mit Ihren Füßen-schulterbreit auseinander. Beugen Sie die Knie ein wenig und lehnen nach vorne an der Taille, bis Ihr Torso ungefähr Parallel zum Boden ist. Halten Sie die Hanteln unter Ihren Oberkörper mit den Armen nur so leicht gebogen und pronate Ihre Schultern, daher intern drehen. Eine neutrale Hals-Position beibehalten. Dies ist die Ausgangsposition. Heben Sie Ihre Arme als heraus und Weg von Ihren Seiten auf, bis Ihre Arme Parallel zum Boden sind. Die ziehen Ihre hinteren Deltas während dieser Bewegung konzentrieren. Dann senken Sie Ihre Arme auf die Anfangsposition in langsame und kontrollierte Bewegungen. Wiederholen Sie diesen Vorgang, bis Sie 10 bis 12 Wiederholungen durchgeführt haben. Drei Gruppen von dieser Übung vorzugsweise zuvor bei Ihrem Schulter-Training zu tun, wenn Ihre hinteren Deltas ein Schwachpunkt auf Ihrem Körper sind.

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Bodybuilding bewegt: Brachialis Curl

Die Brachialis ist ein Muskel befindet sich an der Vorderseite des Ihre Oberarme. Wenn Sie direkt in dieser Region schauen, Sie nicht sehen die Brachialis weil es tatsächlich unter IhreBizepsliegt. um den Muskel, beugen Sie die Ellbogen und sehen auf Ihrem Oberarm von der Außenseite. Die Brachialis erscheint als eine kreisförmige Muskel zwischen Ihren Bizeps und Trizeps. Seine Funktion ist, beugen Sie die Ellbogen, damit immer wenn Sie eine Übung für Bizeps, z. B. die Bizepsmaschine, tun Sie Ihren Brachialis funktioniert. Um den Muskelaufbau zu maximieren, müssen Sie jedoch Übungen machen, die nehmen den Bizeps so viel aus der Gleichung möglichst zwingen den Brachialis, die meisten der Arbeitsauslastung zu heben.
Eine Möglichkeit, dies zu erreichen ist, Ihre Waffen-Overhead während Elbow-bending Übungen zu erhöhen. Sie sehen, der Bizeps beimessen Ihre Schulterblätter und sie kürzen, wenn Sie Ihre Arme Gemeinkosten zu erhöhen. Wenn Sie Ihre Ellbogen beugen, während Ihre Arme in dieser Position oben sind, wird Ihre Bizeps weiter verkürzen, bis sie dies nicht mehr tun können. Dies bezeichnet man als aktive Insuffizienz und es geschieht fast sofort wenn Sie beginnen Ihre Ellbogen beugen, so zwingt Ihr Brachialis zu übernehmen, die Bewegung.
Sie können eine Bodybuilding-Bewegung tun, die diese genaue Situation aufgerufen, die Brachialis-Curl imitiert. Es ist zwingend notwendig, Sie fügen Sie diese oder eine andere Brachialis Übung in Ihren Arm Training Wenn Sie die größte erstellen möchten und die meisten detaillierte aussehenden Waffen möglich.
Ausführung: ein Seilzug auf die höchste Position und fügen Sie einen Kabel-Handle an der Riemenscheibe. Fassen Sie den Griff mit der rechten Hand in eine hinterhältige Griff und auf dem Boden, die Kabel-Flaschenzug zugewandten niederknien. Beginnen Sie mit Ihrem rechten Arm, overhead und in einer aufgebogenen Position. Beugen Sie den rechten Ellbogen, so viel wie Sie, um den richtigen Griff in Richtung der rechten Schulter zu senken können. Halten Sie die Kontraktion für eine Sekunde, und dann erweitern Sie den rechten Ellbogen um der Griff bis zu den Start Position. führen Sie 10 bis 12 Wiederholungen und wiederholen Sie dann mit Ihrer linken arm. führen insgesamt drei Sets der Brachialis-curl mit jedem Arm zurück.
Führen Sie alle Übungen Brachialis während des Arm-Trainings durch? Wenn ja, welche sind Ihre Favoriten bewegt?
Foto mit freundlicher Genehmigung: Wikidudeman (Layne Norton) über Wikimedia Commons.

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2 Bodybuilding Podcasts Worth Listening

Welcome to My DoFollow Blog! As a Big Thank You, I'd Like to Give You FREE Access to my "19 Tips to Build Muscle & Gain Weight" Report That Gives You The Key Ingredients For Success in YOUR all your workouts! ~ Marc David; CPT


When I first started podcasting back in 2005, I was thrilled with the success of my initial podcasting efforts as nobody in fitness was doing it.  Being quite technical, I excelled at it and lots of people flocked to it because I was almost first to market.
I’ve done over 250 “shows” mostly by myself and a few superstar guests like Tom Venuto and Hugo Rivera to name a few.
It’s been great and I plan to continue at my snail’s like pace by myself because that’s how I roll.
But these 2 shows are worth adding to your favorite player and taking the time to listen whenever you have time.
// BioJacked Radio //
A controversial podcast by John Keifer.  It’s some really cool cutting edge stuff with lots of guests and science to boot.  Keifer does a lot of guest shows so you’ll get a nice two-way conversation.  He’s invested a lot of money into the proper equipment.  You will hear high quality audio and none of that “sound like talking thru a tin can” stuff you get with most other novices.
It’s nearly impossible to find the links to the show unless you are good at searching iTunes or Soundcloud.  There should be a huge link on his page but the guy is a scientist and a crappy web designer.  Luckily you have me who found the link and am publishing it here.
That being said, he’s really informative and fun to listen to and I wish he did more shows on a more frequent basis.  His information is solid and controversial.  He’s the author of Carb Backloading which I used successfully to pack on 10.55 lbs of muscle.  He’s also the reason I’m postponing breakfast for a few hours.
You want to listen to what he’s got to say.  It’s at the very least, a really good conversation to eavesdrop on while you are in the car.
Subscribe to Biojacked Radio using Any Player
// Muscle College //
Dr. Layne Norton and Dr. Jake Wilson are your hosts for this show (real PhD doctors, not actors).  With only 3 total episodes and 50,000 iTunes subscribes, you know it’s Team Norton fans who would listen to Layne if he talked about knitting and his kids first coloring book.
Ever wondered what it would be like to listen to two super smart nerds, under the age of 35 who know a lot about bodybuilding and science? This is your show.
When I first fired it up, I almost fell asleep at the wheel.  These guys have no synergy.  The constant manlove for Ben Pakulski (IFBB bodybuilder) was annoying as I couldn’t give two cents about some muscle-bound monkey turned philosophical guru.
However, the information is why you subscribe right?  Muscle College isn’t TMZ.  It’s not 90 minutes of bullshit.  If you wanted fluff, hot women and people who sound amazing on the radio but talk about nothing, you can find about 10,000 other fitness shows on iTunes that are worthless.
Maybe I am a bit harsh here (jealous they have 50,000 subscribers and only 3 episodes) but the fact is, they dish out some very valuable information.  You can quickly skip over the podcast ads (why anybody would pay to advertise when we all skip ads is beyond me) and get to the good stuff.
I do like me some Muscle College to go with my Muscle Milk.
Subscribe to Muscle College using Any Player
That wraps up this post and I sincerely hope you take the time to check out the podcasts I’ve mentioned.  I found them quite useful and I have no doubt you will too.  It’s more than how to do a bench press or some lame twist on the good old push-up.  It truly is some great information by highly qualified people dispensing it.
Be Fit, Stay Strong!
Marc David – CPT

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