Building Shoulder Muscles to Increase Your Bench Press
As opposed to many weight lifters who tend to overlook their shoulders, we know the shoulders play an integral part in targeted bench press activity. It is fairly simple to understand that if you aren’t getting the best out of your shoulders, you are not utilising your full potential on the bench. Aside from the fact that you will not be training to your full potential, there is also a heightened risk of shoulder injury if you do too much with weak shoulders. The whole idea of what you learn today, is for you to see how to build your shoulder muscles, to achieve maximum bench press potential.
Do you know what deltoid head would be considered the most important when you want to increase your bench pressing capability?
You may have already guessed or known the answer. It is of course the anterior deltoid, sometimes referred to as the front shoulder head, that is responsible for the "pushing" motion.
Does the weight in an eccentric movement need to be controlled?
This is when you will see and feel the posterior deltoid kick into action. A strong rear shoulder head allows for better control and results when bringing the bar down towards the chest. As well there is the mid deltoid, known as the middle shoulder head, and is the main abductor right at the joint of the shoulder. By training this region you are building support and strength for the anterior and posterior deltoids at the same time.
So how do you start building your front shoulder muscles so you can increase the bench press weight?
There are actually quite a lot of shoulder workouts to take care of your front deltoid. Some would be:
• Raising your dumbbell in front of you
• Front barbell raises
Helping control weight - build shoulder muscles
Next up we tackle the anterior deltoid muscle, and we do that with the following exercises:
• Bent over laterals for the dumbbell
Over time there have been a number of variations to thins exercise. One of them means you do the routine standing up, another requires that you sit on the chair or step edge, and yet another has you up against a wall.
In order to strengthen your rear and front shoulder muscles, you are going to need to strengthen your mid shoulder muscles.
A good mid deltoid exercise will actually all three regions of the shoulder. A great way to train this area is by applying the following exercise:
• The Military Press
The information here has shown you how to build shoulder muscles so that you can comfortably increase your bench press. By strengthening those deltoids to obtain a real power boost, total control and lower risk of injury.
The popularity of circuit training is growing thanks to the amazing results it can achieve. Besides halving the progress time (as compared with steady state cardio) and placing your body into a fat-burning stage for as long as forty-eight hours, the fact that they can be performed anywhere with very little equipment, makes them a very attractive form of fat-burning routine. Your circuit training workout will not only be able to provide ultimate results with less than twenty minutes of routine, you can complete them anywhere you feel comfortable, including the office.
This means they are ideal for:
1. Moms who are at home with children
2. The business woman who is always on the move
3. Those who travel from hotel to hotel
4. Women who find gym membership too expensive
Not exercising, can no longer be excused because of the versatility of circuit training workouts for women.
Are you at home with your kids?
You don't need a lot of space to carry out your routine.
Short of time?
These circuit training workouts for women can be completed in less than half an hour.
Are you struggling to make ends meet as it is?
There is no money needed to perform circuit training workouts for women.
What is a circuit training workout?
A circuit training workout is one with high intensity and very little rest between exercises. Typically there are six light weight or bodyweight exercises, that are all performed in a circuit style.
The following are a few circuit training workouts for women:
Beginning with the first exercise, make sure you perform it with high level of intensity for no more than fifteen seconds. As soon as you have completed your fifteen seconds, rest for fifteen seconds and then start exercise two. Perform exercise two for the same time (fifteen seconds) and then rest for fifteen seconds, before moving to exercise three. Continue this pattern until all six exercises have been completed. After you have finished your six exercises, you can rest for a minute or two, and then start the workout again from the top. Completing the circuit more times, should be your goal for each session.
1. Run On The Spot
3. Jumping Jacks
4. Mountain Climbers
5. Push Ups
6. Laying leg lifts or crunches
2. Mountain Climbers
3. Half Burpees
4. High Knees
5. Push Ups
2. High Knees
4. Mountain Climbers
5. Push ups
6. Jump Squats
One Step Further With Circuit Training Workouts for Women
Increasing the intensity of the workout is made possible adding a twist, getting a jump rope and some light dumbbells. You can incorporate these pieces of equipment into your circuit. You can use your jumping rope as a replacement for one of the exercises. Ankle weights are another great addition to your workout. Just a little extra weight on the legs, creates a much more intense workout.
Burning fat at a fast rate will be possible, if you maintain a good healthy diet, and perform the circuit training workouts for women, a few times a week. Not only will you drop inches off your waistline, your physique will be transformed into a more toned, and sexy body. It is extremely important to allow twenty-four hours between workouts, so your body has plenty of time to rest and recover.
It is very important to remember to include your rear deltoid exercises along with your usual
shoulder exercise routine. This is crucial so that you are able to build a proportionate and solid upper body, but they also play a huge role in the lifting exercises like bench press, and also
squats. The general consensus is that there are basically three types of people when training shoulders is concerned.
1. The ones that prefer to train arms, and NOT shoulders.2. The people who train their shoulders and yet don't know about the impact of using different angles.3. Those who do everything the right way.
The difference between the second and third group is simple…..the third group actually performs rear deltoid exercises. This area is commonly known as the most neglected in the shoulder routine. The rear deltoid muscle is also known as the posterior deltoid, and it is reponsible for increasing the amount of litting power when you are doing bench press, or squats.
Your rear deltoid muscle group is relatively small in comparison to others, and should be performed at a rate of three to five sets within your shoulder routine.
Here are Some Rear Deltoid Exercises
The “seated bent over lateral raise” and “bent over lateral raise” are the two most used exercises for these muslces. There is only one significent difference between the two, and that is the seated variety will require a bench to sit on.
The Bent Over Lateral Raises – Taking hold of your dumbbells, make sure to bend over at your waist, keeping your feet at shoulder width apart. To prevent any stress in the lower back, keep your knees slightly bent. Hold your dumbbells in front of you, making sure that your palms are facing each other, keeping a tight bend to your elbows. Raise your dumbbells in a semi-circular motion, using your upper back. When you have lifted the dumbbells, hold them in that position for two seconds. Repeat the exercise.
The Seated Bent Over Lateral Raises – Although for this exercise you will be seated on your bench with your feet firmly in front of you, but the exercise is the same as for the first version. There is no reason why you should not be able to use the same weight that you lifted the first time.
These rear deltoid exercises are necessary and effective, as well as being very simple to perform.
Enjoying a visible six-pack is something that comes largely from diet, as well as some dedicated exercises
for abs. However, you may already be very lean, and if this is the case, you might enjoy the results of the three simple exercises detailed below.
Enjoying a natural slim look, a good diet and plenty of exercise, is what keeps some people looking lean, without the need to focus all efforts on abdominal exercises. A recognized author and expert on the subject, Mr Rusty Moore, produced a book called "Abs Blueprint" which is a great guide on what is best for your abdominal region.
Initially this book was available as a free download, and still maybe on some sites. It is an insight into the specific details for gaining control over your abdominal region, from an expert. In fact this book is so good that some people are reporting great results after only a few weeks of following one routine. This is one of the reasons that it was decided to share this information with anyone who was keen to learn the best exercises for abs. The following three workouts for developing your six pack, have been favorites for some time, and many body builders use them regularly.
Lets just cover one thing before we get into the details of these three exercises for abs. The people you see all through the magazines, all muscled up and toned, are following a strict exercise program and diet, doing so right up until the photo shoot. As well as this, they are sometimes digitally enhanced, and subject to professional lighting. Many of these people are lucky enough to have a two-digit body fat reading all year round, so don't feel bad that you don't, just work the way they do, to achieve it.
Best Three Exercises for Abs
1. Renegade Rows for AbsThis is an exercise that deals with the strengthening of a lot of muscle groups, including your chest and shoulders, as well as tightening your waist. Renegade rows will also make the spine far more resistant to an injury.
2. Planks ExercisesThe idea of planks is that they keep your abs contracted when the spine is straight. If you have a back injury, this exercise will work just as well for you. In order to contract the obliques, this exercise can also be performed in a side on position. If you are wanting your abs to be well defined, even when you are lying around the house, this is the exercise that will do it for you.
3. The Hanging Leg RaisesRusty Moore describes these as the holy grail of all exercises, and many others tend to agree. As not all people can manage the full extent of the hanging leg raises, a simpler technique like slightly bending the knee, or completing them lying down is also an option.
By including these exercises for abs into your regular workout, you are sure to notice great results in no time at all.
There is every chance that when you hear the words "best bicep exercises" you are imagining variations of the typical concentrated curls. Although the general understanding is to isolate the
biceps when building large arms, there is also a need to consider compound exercises that not only target the arms, but other muscles also. This may lead you to ask why you would need to target
other muscles if I want to build my biceps.
The answer to that question is really quite simple. Muscle can only be built by breaking down more muscle. Muscle fibers need to be broken down from other muscle groups, in order to then build bigger bicep muscles. The thing is that the biceps are one of the smaller of the muscle groups, meaning not a lot of fiber can be broken down by isolating the bicep muscles alone. This is the reason for preferring the heavier compound workouts that call on other mother groups to also break down their fibers through a workout.
Why compound workouts end up being the very best bicep exercises, is explained below.
When you perform your heavier compound lift, it will activate your biceps and also recruit more muscle fibers from other groups. When you are activating the biceps through compound exercise you need to work them hard, like five to ten reps in each of four or five sets. When your biceps have been activated by utilizing the available muscle fibers, you could look to some more isolated exercises such as bicep curls, because the muscle fibers will remain active. What is actually happening here is you are tricking your body into thinking the weight you are lifting, is actually heavier than it really is.
I Don't Buy This Best Bicep Exercises Thing!
Many weight lifters have been known to use this same approach, so you know it is reputable. In all honesty, you may even be already using this approach without knowing it. You may actually be performing split routines, where you start with your back exercises and then tackle your biceps. This is the same thing; you have targeted the larger group of muscles (in the back), which will use the secondary group (biceps), then you follow that up with the isolated bicep workout.
Which are the best bicep exercises?
The very best bicep exercises would be the compound lifts which target multiple muscle groups, the biceps being one of those.
Pull UpsChin UpsBent Over Rows
Starting out with a workout listed above is the recommended approach if you are not working your back before your biceps. Recruiting large amounts of muscle fibers is what these compound lifts do, and this is how you will get a much better workout.
Hardgainer Diet Plan Rule #1 - Inadequate Food Consumption
If you’re anything like me, you’re going to say “I definitely eat enough”. That was probably my main mistake, I simply assumed I ate enough because I consumed about the same or a little more than the people around me who all gained weight and packed on muscle. Problem was, they weren’t hardgainers…and I was. If you take the ideal calorie consumption for the average person of your gender and age. and double this intake requirement, that is a hardgainer diet plan. This is due to the naturally lightning fast metabolism we were “blessed” with. Consuming twelve times the average body weight is what it takes for the average man or woman to increase muscle mass. On the other hand hardgainers require double that.
Zero Physical Activity - Body weight (x) 18-20
Only Light Physical Activity - Body weight (x) 20-22
Heavier Physical Activity - Body weight (x) 22-24
Hardgainer Diet Plan Rule #2 - Ensuring You Get The Right Nutrients
Unlike other somatotypes, an ecto-morphs diet should consist of 40-50 percent carbohydrates. A complex form of these carbs should come from grains, and wheat. However, higher glycemic carbs are extremely beneficial following our workout routine.
Here is an example: 135 lbs x 20 = 2,700 Calories per day
2700 x .45 (required percentage of carbs) = 1215 Calories from Carbs
Successfully Convert Your Carbohydrates into Grams:
1 Carb Calorie = 4 Grams
1215 / 4 =303.75 Grams of Carbohydrates per day
Hardgainer Diet Plan Rule #3 - Rest is So Important
Contrary to common understanding, muscle mass is built while we rest, not when we are actively exercising, as some people think. The problem I had was that when I didn’t see results, I assumed that I wasn’t working out hard or long enough. Getting wrapped up in this thought would be enough for some to focus on increasing the amount of gym time, at the expense of family or other quality time. Little did I know, I was making matters worse. Applying more exercise and spending more time at the gym, could overwork your body, allowing your muscle mass to decrease, and your energy levels could be low. Spending less time at the gym, means you can spend more time relaxing and resting, creating muscle mass as you do. If you can spend an hour a day, on four occasions each week, devoted to your goals, you should be able to see the results very quickly.
Following the proper muscle building diet plan will allow you to pack on 3-5 pounds per week. Make sure you are consuming enough, taking in enough carbohydrates, and resting enough to build new muscle. These hardgainer diet plan rules allowed me to start noticing results almost immediately and I feel confident that they will do the same for you.
Know How To Get Bigger Arms Fast
The trick I am about to reveal has a very simple but effective science behind it. You see, in comparison to the larger muscle groups, biceps and triceps are fairly small. Because these muscle groups are small, they require only a small amount of muscle fibers when isolating them. By tricking your body into thinking the weight being lifted is actually a lot heavier than it is, this technique is going to show you how to trigger bigger muscle mass. Without needing heavier exercise, this is how to get bigger arms fast.
Requiring the assistance of your triceps, the chest is a large muscle group and requires far more muscle fibers. The best thing to do is run through three to five sets of a heavy compound movement, before actually isolating the target muscle group. So this means that prior to going to your triceps pull downs or kickbacks, complete a heavy compound exercise that will work the triceps area. As an example you would move first to a flat bench press and complete three to five sets, just to activate the muscles and gather more muscle fibers. Your triceps will become activated, your muscle fibers will be doing what they are supposed to do, and you are now prepared for some heavier lifting. More muscle fibers will be broken down throughout the entire triceps workout.
There is no difference in the effectiveness of this routine, between your triceps and your biceps. For the biceps though, use your pull ups and start with three to five sets to get the biceps moving, and your muscle fibers working. Preparing your body for heavier lifting, and once you have completed your activation process, move to your isolation muscle routines.
This is an effective technique when you want to know how to get bigger arms fast, without having to spend days at the gym. The following compound lifts can also be used to activate your arms, and prepare them for a fantastic workout.
Bent Over Rows
Pull ups (Applying various grips)
Lat Pull Downs
And For your Triceps:
Bench Press (Using different variations)
This is a technique that should work very quickly, and the results should be noticeable within a very short space of time. Although some people would consider this to be a "special" trick, the fact is that it is something that has been used by some of worlds best bodybuilders for a long time. If you have ever heard someone say they are doing "chest and triceps" today, this is what they mean. By this they mean that they are commencing with their chest routine, finishing up with their isolated triceps routine. During the chest workout these people are activating their triceps, and this will recruit more muscle fiber, allowing a better breakdown of muscle throughout the isolation routine.
A full on muscular look is not really what most women are wanting. They tend to want a more sexy look, toned and proportionate. This has something to do with the fact that women are hardly at the gym doing heavy weight lifting. Building muscle for women, without looking manly, is an issue purely because of the amount of misinformation in the market. Many women mistakenly believe that if they start lifting heavy weights like men do, they will end up looking like those men. This couldn’t be further from the truth. The hormones that we each produce are different, so there is no likelihood that any woman is going to end up looking like a man.
Move onto some heavier weights!
Some women spend time focussed on the toning aspect of their exercise regime, to avoid any chance of muscle bulking.
This is not something that is recommended.
Building muscle for women is critical in your endeavors to tighten your body through toning. Most women though, seem reluctant to lift heavier weights, in case they start to bulk up. This will not happen as male and female hormones work differently, so there is really no reason for women to avoid lifting heavier weights. Generally women will not build excess muscle, even though they become much stronger, and feel toned. Remember that even men have a tough time building muscle mass, and it is harder for women to achieve this, than it is for men.
Toning your body and getting firmer, requires a heavier weight lifting routine. If you want to start on light weights, that’s cool, but remember to gradually increase the weight you are lifting as you get into your program. You are going to build muscles, only if you can keep them working. They need to feel strained in order to become denser. Improving from session to session is an important factor to consider. Never get complacent, and try to up the anti with your total reps or number of sets increasing from one workout to the next.
Muscle Building for Women - Low Body Fat is So Important
Women can certainly tone their bodies, and they can do it without becoming bulky. However low body fat levels are crucial for you to actually look and feel toned. Although you may be doing wonders on your abs because you are working them hard, the results will not be visible if you have a layer of body fat on your midsection. If you know already that your body fat levels are not low enough to see any great results, you would be recommended to try circuit training as a first port of call.
Muscle Building for Women without Bulking Up
Lifting weights at the gym is not something you should be afraid of, and I hope this information has shown you that. When you find yourself a good weight lifting program, continue to put your muscles under pressure to get the best from it. Make sure also, that your body fat levels are kept low so you can actually see and feel the full results of your exercise.
How Many Grams of Carbs per Day to Build Muscle for Hardgainers
Contrary to what you may have come to believe, your carb intake is probably more important than your overall protein consumption. If you are questioning the amount of protein you need to build muscle, you should also be considering the total grams of carbs that you will be requiring to achieve your goals. The type of carbohydrates is just as important as the amount you consume, when it comes to creating or breaking muscle down. You need to have the correct levels and type of carbs in your body, so that it can go about building and retaining muscle.
Building muscle requires how many grams of carbs per day?
In order to calculate how many grams of carbs per day you need, ascertain your true body weight, and multiply that number by 2.25. This means a person with a body weight of 50 pounds, would need to consume 113 grams of carbs each day.
Consuming carbohydrates from a complex source is the next important thing to establish, of course once you have calculated the total carbs you need to eat each day. The reason to make sure of the complex status, is that these are the slow releasing carbs that will provide the energy for your body throughout the day. Things like exhaustion and insulin spikes can be the result of consuming the wrong sorts of carbohydrates. The much needed complex carbs are those found in whole grains, and fresh vegetables.
At this point you have calculated the number of crabs you need each day, and you have also learned about the best sources of complex carbs so that you do not end up storing unwanted fat. There are some great tips though, and this post-workout tip could be of benefit to you, although it sounds different to what you have read already.
Your body uses both stored and usable energy when working high intensity workouts at the gym. The body will then start to eat at your muscle and protein, so more energy can be created. This is something you really want to avoid, and is known as a catabolic effect. If you feel this is already happening, or you want to know how to deal with it when it does, simply build up your simple carbs to produce energy and spike insulin levels. Your body will return to its anabolic state as soon as you can get your insulin levels to spike.
What is the best way to deal with post workout wastage of the muscle?
When you are preparing your post workout meal, add a source of simple carbohydrate. The quicker that the simple carbs boost your energy, the faster your body will stop eating at your proteins to fuel more energy.
Building serious muscle mass is now in your control, as you have learned how to calculate how many carbs you need to consume. You also have information about how to deal with any post workout catabolism, keeping you in an anabolic/growing state. By using this information you will find that your body produces a steady source of energy through the day, including such times that you may be working out. Performing at peak levels in the gym, whilst avoiding any storage of unwanted fats, is now where you will find yourself.
I have some great toning workout routines for women I would like to share, but before I do that let me fill you in on some really important things beforehand. People seem to think that their
attempts to build muscle in targeted areas alone will work. Although this has some truth to it, the fact is that unless you burn the fat surrounding the specific body part, toning workouts are
useless. For example, you could do a million crunches a day but until you have decreased your body fat, you will not get the tight six pack abs you are working so hard for. Performing the workout
routines properly is not the only thing that you need to focus on. You also have to eat right.
Circuit Training Workout routines:
Circuit training routines with or without weights may very well be the best toning workout for women. If you want to burn fat and build lean muscle at the same time, then circuit training is the only way. Some other benefits of this type of training are:
Exercises from a home office
Better Metabolic rate
24-48 hour fat burn zone
These types of toning workouts for women can be done from your home in less than 30 minutes. They are some of the most intense workouts and require no equipment. These workouts should be performed 3-4 days per week with at least 1 day of rest in between. You should perform a steady state cardio session either before or afterward, but these are best done without any other physical activity.
Toning Work outs for Ladies
These exercises all consist of 6 bodyweight workouts that will be done back to back with 10-15 seconds of rest in between. After completing all of the routines, take a short two minute rest and begin again.
Click here for Toning Workouts for Women
These are just a couple of very basic but effective toning workouts for women. As your fitness level increases, feel free to add weights, jump ropes, pull up bars, and other basic equipment. Performing workouts like these 3-4 days per week will allow your body to build muscle while burning fat to give you that toned feminine look without bulking up like a man.
For years now there have been numerous debates about what may be the best cardio to burn fat without
losing muscle. Many are behind the theory that steady state cardio puts your body in a “fat burning zone”, making it more beneficial when trying to achieve visible six pack abs. Arguably, it
might even be proposed that by simply burning more calories is the easiest way to burn fat. The first theory argues that high intensity cardio will cause muscle wastage. Theory two simply
suggests that any method of cardio works, some just happen to work faster and have a few added benefits. I personally would have to side with the second theory based on my own observations as
well as my client's input.
In my opinion, high intensity interval training and circuit training routines are the best way to burn fat. Think about it. It is far better to push your body to the limit for 15-20 minutes at a higher intense level than it is to take a stroll on a treadmill for an hour just to burn the same amount of calories. Not to mention, the high intensity training will help you build muscle as well as help you produce more of the number one muscle building hormone, testosterone. A lot of people do not realize that circuit training can be performed with no equipment almost anywhere. Here are a list of pros and cons I have put together in order for you to make a better more well informed decision on whether or not this is the best cardio to burn fat.
Looking at the pros and cons of high intensity interval training, it is easy to see why I suggest that this is the best cardio to burn fat without losing muscle. Whether you are on a tight schedule and don’t always have to time to make it to the gym or are just simply looking to increase muscle mass while burning fat without spending hours on some boring machine, bodyweight cardio is the way to go.
Seriously, does Customary Cardio exercise Lose Fat?
I would be lying if I told you “No”. As mentioned, physical activities will burn fat, but some methods produce a higher rate of fat burn than others. Consider your current physical state and decide if HIT training is right for you at this point. If not, you can always start with traditional cardio training. If this is the case, then starting on a treadmill and slowly increasing your intensity over a period of time is a good way to start
If you are wanting to put on mass amounts of solid muscle, then you need to make sure you are eating the best pre workout meal that you can. It is as simple as consuming a well balanced pre workout meal if you plan to ensure that your body can release a steady stream of energy. It is also important for performing at peak strength and keeping your body in an anabolic state. You absolutely have to eat properly before a workout if you are going to avoid getting into a catabolic state and wasting muscle.
The most important part about a pre workout meal is making sure you are properly hydrated. You have to ensure that you get enough water all day. Being properly hydrated will ensure that you get the best possible workout.
Pre Workout Meal Item # 1
Protein: The proper amount and type of protein has to be consumed before a workout in order to avoid muscle wastage and stay in an anabolic state. It is highly recommended that you use whey protein for this and it is the quickest to be absorbed into the body. 30-40 grams of protein makes for a good pre workout meal, however, adding casein makes it the best pre workout meal. Casein is a better choice because it slows down the release of protein into the body and gives you all kinds of energy.
Pre Workout Meal Item # 2
Complex Carbohydrates: Stay away from simple carbs because they only tend to give short bursts of energy which will not last. You would simply become exhausted before the workout was complete. The best foods to consume are complex carbs such as apples, oatmeal and wheat bread in order to stay at your peak performance.
Best Pre Workout Meal for Your Intense Gym Session
Eat before you go to the gym. Typically 45 minutes to 1 hours is the best time frame. Eating closer to workout time will only make you feel sick to your stomach during the workout. Remember that on the days you workout, NEVER skip meals. Avoid large meals that make you feel bloated.
My Personal Pre Workout Meal
I typically have my pre workout meal about 1 hour before training. A good shake made of 25 grams of whey protein mixed with 1 serving of oatmeal and 1/2 cup of low fat milk is what I usually have. To keep hydrated, I drink about 1 gallon of water each day. Not only is this simple to make and eat, it works well for me.
When it comes to knowing how many repetitions to build muscle, this is the most important factor of your exercise routine when it comes to meeting your own personal fitness goals. To understand this you have to be cognizant of the fact that repetition range is directly related to the type of growth muscles will do. It does not matter what your exact goals are, for example, getting bigger, getting stronger or more solid or frankly a mixture of any of these, the range of repetitions is the most important factor.
Let's just get this huge misunderstanding cleared up now
Low repetitions and heavy weights make you bigger and lower weights and higher repetitions make you more defined. I bet this sounds familiar. This is as about as incorrect as it gets. In fact, it’s almost the exact opposite.
In order to build the most mass, how many reps to build muscle? You must trigger sarcoplasmic hypertrophy in order to build mass. Only by doing higher repetitions will you be able to increase the muscle cell size and in effect trigger this sort of hypertrophy. If your main goal is to pack on size, then going against the common theory of lifting heavy with low reps is the way to go.
Lower repetitions trigger what kind of growth? The only benefit from training with lower repetitions and heavy weights is strength increases. Building muscle size is not effected by training with low repetitions and heavy weights. But it might make you look more solid and increase muscle density.
How many repetitions are needed exactly to build muscle mass, density and strength?
4-6 Strength and Density
7-10 Size, Strength, and Density (x)
You have to now set your goals based off of your understanding of repetition range if you are going to build muscle mass, strength and density. You can mix things up by training different repetition ranges during different phases. In 6 weeks I trained 11-15 reps in order to pack as much mass on myself as possible. Consequently, I was able to switch to 4-6 repetitions for 6 weeks and it allowed me to mold the look I wanted while getting stronger and more solid.
It is very rare to see weight lifters performing proper trapezius exercises (well at least in my gym). The lack of knowledge about the muscle is probably what keeps most people from working on it. Most people think that shrugs are the best way to build big trap muscles. Trapezius muscles are made up of three different regions of muscle.
Benefits associated with Trapezius Exercises
Because most people do not understand the importance of having well developed trap muscles, this groups probably gets neglected as bad as calves. The "V" shape area in the upper back is not the only section that needs to be worked. What most people don’t know is that well developed traps help counterweight the chest and front deltoids. Not only will developing this area properly improve posture, but it will decrease your chances of injury while working out in the gym.
Trapezius Physical exercises for Mass
Here are what I feel are the best workouts for each region of the traps. These exercises can easily be added to your back and shoulder routines. Each of these trapezius routines should be carried out in 3-4 sets with 8-12 sets each.
Upper Traps - Shrugs
With the bar in front of you at arms length, grip the straight bar with your hands should width apart. Let your shoulders sag down. After holding this position for one second shrug your shoulders upward. Be sure to squeeze the trapezius at the top of the shrug. Hold that position for about 1 second and then repeat.
Dumbbells can be used for this expressive with your arms held at your sides and the dumbbells at arms length.
Middle Traps - Upright Rows
Grip a straight bar a little closer together than shoulder width. Just like the “shrugs”, hold the bar in front of you at arms length. Your feet have to be at least shoulder width apart for this exercise. Pull the bar straight up until it reaches right under your chin (Your elbows should always be above your hands). Keep this position for about 1 second, slowly lower the bar, then repeat.
Lower Traps - Reverse Dumbbell Flyes
Grab two dumbbells (start off light till you find the proper weight) and bend over at the waist with your feet shoulder width apart. While holding the dumbbells at arms length in front of you, keep your knees bent. This exercise requires that your palms face each other and that you keep your elbows slightly bent. Raise the dumbbells slowly to your back. Hold this position for a second and then slowly lower the dumbbells to starting position and repeat.
Getting Massive Traps
Trapezius exercises are the way to go if you are looking to enhance your physique and reduce personal injury in the gym. If you follow this simple plan, you should be able to achieve all of this. The ultimate tactic to reaching your goals here is making sure you are targeting every region of the trap muscles.
Some of us have been blessed with great genetics that allow us to either achieve bigger calves fast or keep great looking calves with no work at all, but a lot of us like myself have been cursed with “chicken leg syndrome”. Ever since I was young, I have been skinny, but even now, after putting on forty pounds of sheer muscle, my legs still look small. Now that I know how to build bigger calves faster, things have changed. With a few simple steps, you can guarantee yourself great looking calves in a short period of time regardless of your genetics. Think about it, the real reason most people do not have huge calves is that they simply do not work them. Your arms probably get more attention than your calves even though you do work them. “Ok Alain, so how do I build bigger calves fast?” Well, step one is simple; the first thing you want to do when you walk in the gym is go straight to the calf raise machine. Training calves can get a little boring for most of us, so I suggest we target them while we are still fresh and loaded with energy.
The beauty of it is, they are small muscles so you can work them hard enough while still having energy for the workout you came to perform. If you feel like after your workout you will still have enough energy to go over and perform calf exercises, then by all means save them for after instead. As long as you give your calves two days of rest between workouts, you should be able to work them three times per week. Calves are made of muscles referred to as inner, outer and medial which means you can work them from three different angles. Although decent claves can be built by simply targeting the medial head, targeting every angle will increase size and strength in half the time. Now you understand how to build bigger calves, now it is time to learn how to do this quickly. Remembering that the last two reps are the most important is what you need to bear in mind now. Stopping before you have fatigued the muscle and broken through that threshold will make it inevitable that you plateau. Although those last few reps can cause an incredible burn in the calves causing most people to stop there, it is very important that you push your calves and fight through 2 reps during that burning sensation. If you wanted to know how to build bigger calves fast, there you have it. Only by working the calves three times per week from all angles and getting those last two reps in will you see great increases. Once you can put these three steps to use, you can expect great results faster than you ever thought. Remember, the problem was not that we weren’t working hard enough to achieve this goal, but simply that we went about it the wrong way.
If you are looking to increase your strength the fast and easy way, there are a few things you should consider. To begin with, you will need to know what the repetition range for strength is. The next thing you need to figure out is which type of exercise will be best suited for strength, isolation or compound exercises. Finally, you will have to put together an exercise program that you will be willing to stick to that builds strength. If you want to know how to get strong fast and easy, figuring out the rep range is probably the most important piece of information you should know. Because the rep range determines the type of training you will perform, this becomes the most important part of the program. If you are mainly interested in gaining strength, 1-3 reps would be ideal for you. However, if you are someone who is interested in gaining a substantial amount of strength but still looking to pack on some muscle mass, you could train 4-6 reps. If you are just working to strength progression, then you should be focusing on 7-10 repetitions.
Compound or Isolation Exercise routines
Isolation - these are great workouts for targeting one specific muscle.
Compound - great workouts that utilize multiple muscle groups at one time.
Compound workouts require more force and allow you to target more than one muscle where isolation workouts are perfect for targeting a specific muscle that you wish to train. Which would you rather do, train each separate muscle for a specified amount of time per muscle or work them all at the same time for a shorter workout? The answer should be obvious. Whichever exercise type you choose to perform, compound or isolation, be sure to include compound exercises in your routine and make them a focal point. Compound exercises included in a full body workout done at least 3-4 times per week is my recommendation for getting stronger faster.
To create your own personal strength workout routine, I recommend that you follow the table information above. Sets of 3 with 1-3 reps per set should be a good place to start. Rest about 1-2 minutes between sets and perform the workout 3-4 days a week always giving yourself 24-48 hours of rest in between gym sessions.
Now that you understand the basics of how to get strong fast without supplements, be sure to stay consistent and maintain a healthy diet. Figure out your goal in order to decide how fast you want to increase strength, focus on compound lifts, and create a solid strength training routine with the exercises given. In order to avoid injury, exercise caution when lifting heavy.
When Building Muscle, Why are Calories Important?
Everything we each day ends up being the source from which our muscles are created. Contrary to popular belief, working out at the gym is not how you build bigger muscles, everything that happens outside of the gym to prepare them to grow bigger and stronger depends upon lifting heavy weights which break down the muscle. Nutrition is extremely important and the body needs things like protein, amino acids, good fats and carbs. This is what the body uses to build the muscles after working out. Your daily calorie count and knowing what goes into the calories is important because not keeping control over these will in essence turn all the hard work you do into nothing as muscle growth or sustainability may be reversed. Our body uses stored energy to assist in the workouts that we perform. When you exhaust energy during workouts, the body will try to use muscle first to replace that lost energy. The longer you go without the proper nutrients, the more muscle will be sacrificed.
Daily Caloric Intake for Men (Hardgainers)
Arriving at how many calories you need day to day can only be calculated based off of your daily level of activity. You are considered stationary if you sit at a desk all day. Playing some sort of sport a few times per week would classify you as average. If you have a job where you are on the go all of the time and you play sports as well, you are considered to be very active.
Stationary - Your Body Weight (x) 20
Average - Your Body Weight (x) 22
Very Active - Your Body Weight (x)24
The following formulas revolve around working out in the gym 3-4 days per week and the activity level mentioned above. If you have a naturally high metabolism and also have a hard time putting on muscle weight, then this formula is right for you.
Once you have arrived at a calorie total forte day, that number will be broken down into the different types of calories that make that total up. This will ensure that the food you take in will contain the correct amount of carbohydrates, good fats and proteins. Fat weight can be gained instead of muscle weight if these numbers are not followed properly.
Carbohydrates - Forty-five percent of one's daily caloric intake for men
Protein - Forty percent of one's daily calorie consumption
Fats - Fifteen Percent of one's daily calorie consumption
You might think this amount of calories is easy to obtain and you would be correct if all you ate was junk food. When building muscle mass, these numbers should be handled in the strictest sense so that your body is able to add muscle tissue and not fat. More detailed information about the food you consume and the proper amounts can be found in this guide. If you stick with the plan in the guide, you will have noticeable gains in muscle weight in almost no time at all.
Let’s be honest, being muscular is nothing if you don’t have defined abs. Through exercise and training, you will not only get lean, but you will be able to obtain the six pack you desire as well as enhance the overall appearance of your muscle size. That’s right, the leaner you are, the larger your muscles will appear. Your abs will not be visible, even if you do a thousand crunches a day, unless you get your body fat down to single numbers. Everyday people all have muscles, but because of the layer of fat covering them many times they are not visible, especially if they do not exercise them enough. Make sense? On that note, here are a few tips on getting lean for more defined abs and overall muscle appearance.
Cut sugars, carbs, white flour, and dairy out of your diet as much as possible for a proper diet. Cutting these things out of your daily diet will help you avoid the bloating or “thick skin” look that can occur from eating these foods. Natural fats, clean proteins, and complex carbohydrates should be the basics for your new clean diet.
You will burn fat more easily and efficiently on this clean diet, so, add in a fat burning activity. The goal when burning fat is simply to burn calories. The old wives’ tail of a secret heart rate to magically burn up fat is something that need to be put to rest. Here are some options, as you have many choices for your fat burning activity, and can choose the one that works for you.
Traditional cardio is a fat burning activity that involves your standard treadmill jogging or walking. Typically this approach is effective for getting lean when performed for at least 45 minutes to an hour. I would recommend 30 minutes if you have a strenuous traditional cardio routine in mind.
Circuit Training Routines: This technique is a little more intense and is usually
performed for about half the time of traditional cardio. For best results in your attempts of getting lean, I recommend performing 15 to 20 minutes of circuit training at a time. After an intense
workout, you should not jump into circuit training, unlike with your more traditional cardio routine. Here is a link to some great circuit training routines you can follow.
You should consider breaking your meals into 6 small meals each day in order to keep your metabolism pumping. Eating every 2.5 to 3 hours will keep your metabolism working and eventually turn your body into a fat burning machine. You will get proper nutrition by fueling your body this way and it will help you retain your muscle mass as well as help you in getting lean, fast.
A few more advanced tips to getting lean:
First, in order to avoid water retention, is to drink about one gallon of water per day.
Another idea in getting lean, is to perform your cardio routine in the morning while your stomach is empty.
Get the majority of your carbohydrates from vegetables.
For those of you who feel that lean is in and bulky is out, follow these few simple steps for a more ripped “fitness model” look. The real challenge is going to lie in staying lean, not so much as getting lean. You will only be causing yourself a set back if you do not develop a consistent routine, as this will be the key to your success with any fitness goal.