When one decides to get into workout routines whether to build muscles or reduce fat or may be for both, most people forget to include leg workouts in their routine. This is so common that you may not feel any odd about it. Now give a deep thought for a moment. If you neglect your legs, you are actually neglecting half of your body. You are keeping half of your body outside your exercise program. There are several reasons why people do like this. The most common of them are:
- They don't like leg workouts.
- They don't have adequate knowledge how to do leg workouts.
- They do not want bigger legs.
- They are uncomfortable with leg workout.
In this words I am trying to tell you that leg workouts have much more in it than just getting bigger, more toned or stronger legs. If you can see the benefits of leg workouts and you will find all your reasons for not including leg exercises are trivial.
Testosterone is a primary stimulator of muscle building. Imagine what happens when you include a hard set of triceps pushdowns. Your body reacts by producing more testosterone. Let us say just 10% more. Now what this increased testosterone can do for you - it can do a lot including growth of muscle mass, muscle strength, increased bone density and strength, stimulation of linear growth, bone maturation and so on.
As you see here, leg workout is not an option; it is a part of overall exercise routine that you need to follow to get desired result. Are you afraid that you will get bigger leg and you do not want that? That is fine. Just don't pile weights. Stimulate your metabolism and it will have a very positive effect on your whole body. If you say you do not like it, then get the facts straights. You need it. Leg exercises in your workout routine can help you achieve your success in half the time than other 80% who just doesn't do it. Get the result in 6 week what others have been aspiring for 3 months.
Look around at your gym? Do you see some guys with a huge upper body and tiny chicken legs? Do you want to be like that? Look around more; do you see the other bigger guys in the gym? Who are the women that you want to look like? I can guarantee you, those people do leg exercises.
Working with a cardio machine that uses legs does not complete your routine. Working on legs is very important and no excuses please!
Next time when you are in the gym take a look around. Notice the equipments. Also notice that only a handful of people are using them. Be one of them that work on their legs and you will discover a big secret of growth.
For many bodybuilders their first introduction to steroids was Dianabol (also known as D-bol and by the generic name, Methandrostenelone). It's safe to say that many iron pumpers remember their first cycle as fondly as their first girlfriends! The Ciba Corporation first manufactured d-bol in the 1960's. As an anabolic steroid it is chemically a derivative of the male hormone testosterone. This means that it has both anabolic (muscle building) and androgenic (masculinizing) properties. Since it's first use 40 years ago, D-bol has quickly become one of the most popular and sought after drugs in bodybuilding.The good - Super potent!
When used properly, D-bol will produce outstanding mass and strength gains. As many bodybuilders are fond of saying "if you can't grow on D-bol you can't grow!" The drug's effectiveness is routinely compared to other strong steroids like Anadrol 50. For most bodybuilders a daily dosage of 4-5 tablets (20-25mg) is more than sufficient to produce dramatic results. Some users do experiment with higher dosages, but this practice often leads to unwanted side effects. Dianabol also combines well with other steroids such as Deca-Durabolin, into stacks. Bodybuilders have discovered that for developing maximum size, a long acting testosterone analog such as enanthate works best.
And now for the bad
As expected, D-bol, being moderately androgenic will produce side effects. For starters the drug can be quite estrogenic in some users. Gynecomastia (swelling of the nipple region) is often a concern during use, and may occur quite early in the cycle (particularly if the individual used high dosages). For this reason many bodybuilders add an estrogen blocker such as Nolvadex, to their cycles. Another cosmetic side effect is water retention. This is a concern for competitive bodybuilders, as it will cause a notable loss of muscle definition.
Besides gynecomastia and water retention D-bol can produce such androgenic side effects as oily skin, acne and body/facial hair growth. There is also the possibility of aggravating male pattern baldness in individuals genetically predisposed for this condition.
And the ugly
Like all oral steroids, D-bol has been C-17 alpha alkylated (chemically modified at the 17th carbon position on its nucleus). While this modification protects the drug from being deactivated by the liver, it can also be toxic to the organ. Long-term exposure to C-17 alpha alkylated substances can result in damage and possibly even the development of certain forms of cancer. A combination of short (6 to 8 week) cycles and medical monitoring can reduce this risk.
The alternatives!
Besides the risk of side effects there are three other reasons to avoid using Dianabol. For starters the drug is easily detectable in drug tests. So if you're an athlete in a sport that has testing, D-bol is out. Second, as of 1990, most steroids-including D-bol were reclassified as illegal substances. Whether it's cocaine, heroin, or steroids, law enforcement types don't really care. If they nail you it's a pay raise for them and jail time for you. Enough said.
Finally a third reason to pass on Dianabol is that there are options. The supplement industry has made available numerous legal alternatives to steroids. Users report outstanding muscle gains with few side effects.
Men commit most violent crimes. Scientists have studied the role of testosterone, the male sex hormone, in the violent and aggressive behaviour.
In the laboratory, male mice castration reduces aggression while testosterone replacement restores aggression in castrated mice. The male hormone has an effect on the organisation of the brain. The brain in infancy is sensitive to the effects of the male hormone, which make it more responsive to the effect of testosterone in later life.
However, male individuals differ in their aggressiveness. In one experiment, scientists separated male mice into two groups: the aggressive and the non-aggressive. They were then castrated which reduced their aggression. When they gave testosterone replacement therapy, only those mice that belonged to the aggressive group showed a restoration of aggressive behaviour. In other words, testosterone is necessary for aggressive mice to exhibit aggression, but replacing testosterone is not sufficient to turn a previously non-aggressive mouse into an aggressive mouse. A possible explanation for this finding is the idea that early exposure to testosterone organizes the brain. Testosterone also affects females. In female mice, which had their ovaries removed, testosterone - but not estrogen - increases aggressiveness.
Studies about the relationship between hormones and aggression in humans use various methods such as interviews, questionnaires or criminal records to assess aggressive behaviour. It does appear that there is a positive correlation between violence in male and female prisoners and circulating levels of androgen. Nevertheless, it is unclear whether androgens facilitate aggression or just encourage social dominance, competitiveness, and impulsiveness.
It is possible that high levels of testosterone secreted inside the body encourage behaviour, which aims to dominate and enhance one's status over other people. Sometimes dominant behavior is aggressive when its clear intent is to inflict harm on another person, but often dominance is aggressive. Sometimes dominant behavior takes the form of antisocial behavior, which includes rebellion against authority and law breaking.
The act of competing for dominant status affects male testosterone levels in two ways. The first, testosterone rises in the face of a challenge, as if it were a response to an impending competition. The second, testosterone rises in winners and declines in losers after the competition. Thus, there is a two ways relationship between testosterone and dominance behavior, each one affect the other.
There are important individual differences in our response to testosterone. In a recent study, research gave testosterone to 56 men aged 20 to 50 years. Testosterone treatment significantly increased aggressive responses on a frustration-inducing computer game involving a fictitious subject. This effect, however, was not uniform across individuals; most showed little psychological change, whereas a few developed prominent effect.
In sports, testosterone increases before competition as a response in anticipation to winning. At the same time, winning increases testosterone while losing reduces testosterone level. These effects also occur in sports fans. The same effects happen in non-physical games such as chess. It is possible that these effects are due to changes in status because testosterone increases in students after graduation and in hostages after their release from captivity. Thus, it is possible that these effects will correlate to changes in dominance. Studies have shown that testosterone levels change in response to changes in ranking of men.
There are two possibilities, either testosterone causes changes in person' dominance or dominance affects the level of testosterone. If testosterone level is a stable personal trait, it is possible to predict a person's aggressive, dominant and antisocial behaviour from measuring this hormone in his blood.
Men with higher levels of testosterone are more likely to be arrested for offenses (other than traffic violations), to buy and sell stolen property, incur bad debts, or use a weapon in fights.
On the other hand, testosterone levels vary according to a person's dominance. In an interesting study of 2,100 male Air Force veterans, testosterone levels fell and remained low with marriage and rose with divorce. It seems that marriage make men lose their dominance
Hormones are the chemical messengers of the body since they release certain cells that affect tissues, muscles, and organ cells. Hormones influence blood pressure, like in the case of our kidneys where the hormonal imbalance of insulin leads to a diabetic disorder that progresses with high blood pressure complications.
If all the hormonal systems are not functioning properly or in harmony, the effect is sodium reabsorption which adversely affects the kidneys. However, this can still be controlled by proper diet or medications.
If there is excess insulin, the kidneys will reabsorb the sodium. By this, it means the cells will be influenced to re-absorb the sodium in the blood stream to cause an imbalance in the cells' mineral contents.
In this case, the particular hormone insulin will have an indirect influence in elevating blood pressure. This is common among obese or overweight people who crave for more sugar that will result to the production of excess insulin thereby making them susceptible to high blood pressure.
Another hormonal system that affects the pressure of blood is the angiotensin-renin-aldosterone system. In this particular function, the adrenal glands will produce aldosterone hormones to primarily induce the kidneys to retain chloride and sodium, and emit potassium. Again causing a disparity of mineral contents in each cell.
The aldosterone hormones are produced by the adrenal glands located at the top of the two kidneys. Aldosterone will influence the kidneys and sweat glands (acts similar to kidney functions) to preserve sodium. Even though the adrenal glands generate the aldosterone, the kidneys regulate it by releasing the renin enzyme and the angiotensin hormone.
As the kidneys release renin, the release of angiotensin follows. Angiotensin constricts the arterioles and signals the adrenal to discharge more aldosterone. Angiotensin constriction increases peripheral resistance or a condition where there is difficulty in circulating blood.
Aldosterone release on the other hand will cause the retention of salt. As a result, both hormones influence blood pressure levels while in the process of circulating blood in the kidneys.
Another cause of high blood pressure is the activation of the sympathetic nervous system which will produce renin when under the influence of stress. As mentioned earlier, when renin is discharged, angiotensin follows thereby making the blood pressure to rise. As an example, the sympathetic nervous system is activated when somebody threatens or attacks you with bodily harm.
Further, the production of renin is common among Type A personalities who are always in a competitive mood thereby inducing them to have high blood pressure. This is often treated by certain drugs that that will block the production of renin so that the angiotensin hormone will not influence the blood pressure.
Other factors being considered in the excessive production of renin are inadequate supply of magnesium in the body, serious illnesses leading to high blood pressure (secondary hypertension) and the rate at which the kidneys excrete sodium (natriuretic factors).
As can be inferred from the above, when a diet is high or low in sodium, it creates an imbalance of mineral contents in the cells where sodium is often the excessive substance.
Any excess of sodium over the calcium, potassium, and magnesium content in our body cells can trigger hormonal imbalance in our body system particularly the kidneys. Hormones influence blood pressure as a result of a series of chain reactions that emanates from improper dietary intakes.
Testosterone pills are used to raise testosterone level in blood. These are the most convenient means of testosterone replacement. They are widely used by old age people to restore their hormone level and also by young people to enhance their muscle development. Testosterone pills are taken one to three times a day to maintain an adequate hormone level.
Testosterone pills were first used in late 1940s. These pills are quite toxic and produce some serious side effects. Using of natural testosterone alone may not improve testosterone level in body. It is usually metabolized and inactivated by the body. So, the molecular form of testosterone is modified so that it would not be broken down by the liver. Such modified testosterone forms, like testosterone undecenoate and methyl testosterone, cause testosterone levels to increase after about four hours of administration.
Testosterone undecanoate is frequently used as it has unique properties that reduce the rapid disintegration by the liver. Methyl testosterone, on the other hand, is not often used as they have increased chance of break down in the liver and also can produce adverse effects on the liver. Most testosterone pills also contain some testosterone enhancement ingredients such as tribulus terrestris and beta-ecdysterone for better results.
Benefits of using testosterone pills include easy administration, quick result, and painlessness. Most pills are made from 100% natural supplement and are safe to use. A lot of pills available now are products containing herbs. Testosterone pills help in rejuvenating your sex life, improve physical performance, strengthen bones and muscles, and help in tackle cardio-vascular disease.
Disadvantages of testosterone pills include inconsistent testosterone levels and comparatively high cost. They require multiple daily doses and food can interfere with the hormonal absorption. Some pills produce harmful side effects including liver damage, excessive hair growth and elevated cholesterol levels.
Whey protein comes from cow's milk and it can be consumed either a supplements or powered form used in different products. It is essential nutrients to our body that helps build muscle and repair our tissue. It also gives energy to perform physical activities and very easy to digest than other form of protein. It contains less fat compare to meat protein and it compliments the low carbohydrates diet program. Adding it on a diet program will be a perfect match for a bodybuilder to get the strength they need. A low calorie diet can also benefit from using it.
Whey protein isolate is the most pure whey protein among others. The lactose, carbohydrates and fats are being removed to make it more pure. It gives numerous benefits to body builders, it carries a branched chain amino acids that are necessary to build and maintain muscle tissue. It replaces some losing tissue while building up muscles and repairing the damage one. Aside from building muscle, it also contributes boosting the immune system and detoxifying our body. With all of these extra properties of whey protein isolate it makes more expensive than other regular protein.
Whey protein powder are easy to stir and digest once taken into your body. You can mix it to any beverages and get more extra protein that your body needs. You can also try to mix it with your diet food if you need lots of protein in your body. You can even combine it with some other fruits like banana and do some banana shakes. Aside from the protein you need you can even get more food nutrients out of the whey protein shake you made. Once you take it after workout it will make up the wear and tear of your muscles.
Whey protein is an asset on building up muscle but if taken excessively may result some side effects. Remember that everything that you take more than what is needed is not good and will make some trouble. Whey protein side effects may lead to fatigue, diarrhea, head aches and bloating. It contains casein and it will trigger to headaches if taken more than what the body needs. But if you take it together with all your diet food and drinks the results will burn more fats and calories. Remember to take whey protein on a regular basis as advise.
The first thing you must do as you look to lose weight is get out a notebook and write out what your goal is. Do you want to lose ten pounds, thirty pounds, or even more? And how long should you give yourself to meet your goal? Writing down a clear and concise weight loss goal on paper can be a source of motivation that you can look at over and over again to keep it fresh in your mind. Stick this up on your refrigerator or bulletin board and use it as inspiration when you're feeling lazy.
The next step is to take a look at your diet. Cut out all of the unnecessary junk foods including chips, candy, and soda. Just by cutting out soda, for example, can help you lose five pounds or more very quickly. Elimination of sugary and foods that are high in carbohydrates is key. Increase your water intake and try and drink as much as possible daily. Drinking more water will suppress your appetite and keep your body hydrated which helps with recovery and energy.
Increase your protein intake and focus on foods that are low in carbs as mentioned before. Protein helps to burn fat and increase muscle mass and will help you take advantage of the exercise that you will be doing and fuel your body properly.
The next component to a good weight loss plan is a solid exercise program that includes a mix of cardio and weight training. Typically you should do cardiovascular exercises such as running, stair climbing, elliptical machines, or other aerobic activity that will get your target heart rate in the fat burning zone and keep it there for 30 minutes or more. You want to do cardio on a regular basis at a minimum of three times per week.
For strength training with weights, you can do work out all of your major body parts at least once a week and lift moderate to heavy weight. Try and use free weights if possible, as they will work more muscles than machines. The combination of weight training and cardio exercise on a regular and consistent basis will build muscle, get your metabolism rate up, and help to get your body into fat burning mode.
How to Successfully Meet Your Weight Loss Goals
All of the weight loss tips in the world will never work if you don't commit to losing weight over time and doing it right. You need to live a healthy and active lifestyle to meet your goals.
Want to learn more and take it to the next level? Imagine having a beach body year round that others envy. To be successful and stay motivated it helps to use a proven diet program where you have a blueprint of what to eat and how to exercise.and you may need some pills and supplements that give you more energy during the weight loss period you must pick the right one that work right for you.
Some biceps exercises work better than others. They work the biceps muscles and build strength and size faster. Remember to do different movements and mix up your exercises when you work your biceps, so that you are hitting both heads of the biceps and receiving the maximum benefit from the training and workouts.
Machine Preacher Curls: This will hit the peak of the biceps.
To do this biceps exercise, sit at the machine preacher curls bench. Adjust the weight on the weight stack to a comfortable, but resistance weight. On the pad in front of you, place your arms in front of you and grab the bar with your palms facing upward. Your feet will be about shoulder width apart and your back will be straight. Keep your elbows in as you lift the handle and exhale as you curl the bar to your shoulders. Inhale as you lower the bar.
Stretch the biceps at the bottom of the movement and squeeze at the top of the moment also stretch the biceps in-between the exercise.
This is key to developing any muscle group to the maximum.
Chin Ups-Close Grip or wide Grip: This will hit the overall size and mass of the biceps.
Using a close grip to do chin ups works your biceps to lift your body weight. Use a straight bar that can be easily reached from a standing position. Chin up bars can come be brought from any sports shop and they don't cost much and are a great biceps exercise when you can't get to the gym, don't forget that this exercise will hit the back muscles as well. Place your hands with your palms facing you and they should be close together, so that they are on either side of your chin. If lifting your own body weight is not enough, then add ankle weights or cross your feet and place a dumbbell between your ankles. When you do the chin up, make sure your chin gets over the bar. Touching the bar with your chin works also, but for it to be a complete rep and work your biceps muscles, your chin should get over the bar at least a few times. Keep your elbows in at your side as well.
If you take a wide grip this will hit the inner head of the biceps, if you take a close grip this will hit the outer head of the biceps.
Hammer Curl: This biceps exercise hits the outer head of the biceps and the forearms.
The hammer curl works your biceps, as well as your forearms. To do the hammer curl, grab two dumbbells and hold them with your palms facing your body. Keep your arms straight and your elbows tucked into your sides. Starting with your right arm, lift the dumbbell so that it touches your shoulder, keeping your palms facing you the entire time. Then do the left arm and alternate back and forth.
Standing Barbell Curl: This biceps exercise will hit the over size of the biceps.
The standing barbell curl exercise is the Mecca of all biceps exercises to not include this into your biceps workouts would be madness. Pick up the barbell, with the appropriate weight, keep the barbell at waste height and your palms facing upward. Your hands should be shoulder width apart and your elbows tucked in at your side. Do curls that come almost to your chin, I like to lift my elbows up just a little to get the squeeze at the top of the movement.
Alternating Rotating Dumbbell Curl: This biceps exercise will hit the entire biceps muscle.
With the alternating dumbbell curl, it is simple to do and feels natural as well. Pick up two dumbbells, one in each hand and keep your arms straight at your side. Elbows should be tucked in again and your palms should be facing your body. Starting with the right hand, curl the dumbbell to shoulder height, as you curl to the top, rotate the dumbbell so that your palm is facing your head. As you uncurl your arm, rotate the dumbbell so that your palm is facing your body again. Lift with the left arm and alternate back and forth.
Don't for get to stretch the biceps during and in between the exercises and squeeze Biceps muscles at the top of every movement.
Creatine is one of the most tried-and-true supplements for muscle building. It doesn't claim to have any crazy "miracle" effects, but many people find that it truly works for helping them get the most of their workouts and build more muscle. Here are a few tips on how to pick the best creatine product.
1. Go For Creatine Monohydrate
Creatine monohydrate is the original form of creatine, the best creatine, and the one on which most studies have been done. It is has been proven time and again to help cause in increase in the production of ATP (energy) in muscles, and to allow lifters to take their muscle-building sets a little farther.
The other main competitor of creatine monohydrate is called creatine ethyl ester. While it certainly has good properties, it is not nearly as time-tested and proven as monohydrate, and it tastes like absolute garbage. If you've ever tried to just take some with water, you'll know what I mean - it is possibly the most bitter substance I have ever tasted.
2. Pick A Reputable Company
There are probably thousands of different supplement companies, large and small, but if you want the best creatine, go with a company with an established reputation. Such companies include Biotest, Higher Power, and EAS.
Some of the less reputable companies have the potential to give you impure creatine and straight-up scam products. I mean, creatine is a white powder - it's not that hard to fake!
3. Avoid Products With Fantastic Claims
Certain companies market supplements that claim to be the best creatine product, but they overhype them to the point that you know something fishy is up. Sometimes you'll see products that are basically just creatine combined with a sugar drink priced at TEN TIMES the price of plain creatine or more.
These types of products are often marketed in nice little packages or even drinkable cans, premixed. They also make outrageous claims as to the effectiveness of the product, or even about creatine in general.
One thing you have to understand is that while creatine is a great, proven supplement, it is not a miracle powder, and it is not the "secret" or "key" to finally putting on lots of muscle. If a company tries to tell you differently, they are lying to you.
4. Only Buy What Is Dirt Cheap
Creatine is one of those products that just does not have to be expensive. The best creatine is going to be one that is pure creatine monohydrate, and that is around 10 cents per serving. Don't waste your money on anything more expensive, as it will literally do nothing more for you.
Did you know that most people that try to build muscle only gain 1-2 pounds per year, and that many don't gain anything at all? Make sure to avoid pitfalls, bad information, and supplement company deceit, and gain up to 40 pounds of muscle in 6 months by visiting muscleandstrength.com
Creatine is the most popular sports supplement in the world. It has been scientifically proven to increase energy, muscle size and strength. Supplementing with creatine gives you more instant energy (to push out those last few reps in the gym), acts as a buffer to lactic acid, increases muscle volume (users report weight gains of up to 6lbs in 2 weeks) and enhances protein synthesis. Creatine is an awesome supplement for bodybuilders, strength athletes and anyone who wants to increase size, strength or speed!
Creatine has benefits that relate to numerous kinds of people. In this article I will talk about who may gain from taking creatine.
People Who Want To Get Bigger
Many scrawny men want to add muscle to their frame. Creatine can help in doing this. Using creatine draws water into the muscle cells, increasing the size of muscles. It also enhances the repair rate of cells, so if you are exercising you can add muscle faster. Using creatine will enhance your size in the short and long term.
Do You Want To Get Stronger?
Using creatine increases your power in brief time period, high intensity activities. This means you can exercise harder. You will be able to move extra weight and perform more reps. More intense exercise means additional stimulus for muscle growth. Creatine also enhances the action of repair cells called satellite cells. This speeds up muscle repair, and enhances the rate of muscle growth.
Would You like To Be Faster, And More Explosive?
Many individuals observe feeling extra explosive after starting on creatine. This is great for athletes in numerous different sports. That extra speed can give you an edge, allowing you to out jump, kick, swing, throw, sprint, or lift, your competition. It is tough to think of a sport where more explosiveness isn't desirable.
Would You Like More Endurance?
For some time, people believed that creatine was just useful in sports that required brief, intense periods of action. There is now evidence that it also has benefits for endurance athletes. A study with runners found considerable improvement in 300 meter and 1000 meter interval times after using creatine.
One trouble with using creatine is weight gain due to water retention. Employing the traditional loading method (20 g per day for 5 days) can result in an increase of 2-5 lb in the first week. For sports where each pound matters such as running and cycling, this weight gain can have a signficant impact on performance. However, using modest quantities of creatine (2-5 g per day) results in little to no water retention. And even these low amounts of creatine can substantially enhance performance.
There Are Few Athletes Who Don't Benefit From Creatine.
When used properly, I believe creatine can improve performance in just about any sport. I suggest buying a small container and trying it out to see if you experience its benefits. Skip the loading period and just use a small daily dose (2-5 grams). Take it one month on, one month off. Write a journal of your workouts to see if you observe enhanced performance.
For full development of the chest muscles, you'll need to perform a variety of chest exercises that target your pecs (pectoral muscles) from a number of different angles.
Building the upper pecs is very important for creating a full, powerful looking chest. Just focusing on the lower chest muscles can create a saggy appearance. Targeting both upper and lower pecs with different exercises will ensure you get the best chest development possible.
There are many different exercises to choose from. Here are a few of the best chest exercises to get you started.
Bench Press
The bench press works the overall chest and triceps muscles and can be performed using either a barbell or with dumbbells. Using dumbbells will recruit more stabilizer muscles to keep the weights steady, so you'll probably not be able to lift as much as you can when using a barbell. If you don't have a spotter, using dumbbells is slightly safer than using a barbell as you can drop them to the sides, if needed, rather than getting trapped under a bar.
The angle of the bench can be changed to target different parts of the pectoral muscles. A flat bench will work your overall chest, whilst increasing the incline will place more focus on your upper pecs. However, any more than a 45 degree angle will start to target your shoulders muscles (anterior deltoids). If your gym has a decline bench, where your head is lower than your chest, you can also perform the bench press on this to work the lower chest muscles.
How to do it:
1) Start by lying face up on a bench with your feet planted firmly on the ground.
2) Tighten your abs to flatten your back against the bench. This will protect your lower back.
3) Keep your shoulder blades pinched together to focus the lift on your chest rather than the front of your shoulders.
4) Push the barbell or dumbbells towards the ceiling squeezing the chest muscles as you go. Make sure you don't lock the elbows at the top of the movement.
5) Lower the bar until your upper arms are parallel with the floor. Lowering any further can place excessive train on the shoulder joint.
6) Repeat the movement.
Seated Chest Press
This exercise is similar to the flat bench press except you're sat down and using a machine. The motion is stabilised by the machine and so the effort is focussed on the chest muscles.
Because the seated chest press uses a machine, it is safer than using a barbell on a bench press so you won't need a spotter and you'll be able to lift a heavier weight. And heavier weights mean more muscle building (as long as you use good form).
How to do it:
1) Sit in the seat with the height adjusted so that the handles are at the same height as the middle part of your chest muscles.
2) Push the handles forward concentrating on squeezing your chest muscles.
3) Slowly lower the weight to the starting position just before the weight stack touches down and then repeat.
Dumbbell Flyes
Like with the bench press, you can perform flyes with the bench at different angles to vary the emphasis on different parts of the chest.
How to do it:
1) Lie on the bench after adjusting it to the required angle.
2) Hold the dumbbells out to the sides with your elbows slightly bent.
3) Move the weights up and over your chest in an arc.
4) Lower back to the starting position.
Cable Crossovers
This is a similar motion to dumbbell flyes. However, whilst dumbbell flyes are a great exercise, the tension on the chest muscles reduces as we bring the weights in until there is almost no effort in the pecs when the weights are overhead. Cable crossovers, on the other hand, keep more of the tension on the pectoral muscles at the apex of the movement. This helps to develop the hard-to-get inner pecs. Using both exercises in your chest workout programme will make you get the best all-round chest development.
How to do it:
1) Lock each pulley into a high position, above the level of your head.
2) With your arms out to the sides, grasp one pulley handle with each hand. Your body should form a t-shape.
3) Stand with one foot in front of the other.
4) Bring your arms down and together in front of you. Squeezing your chest muscles and holding for one second at the peak of the movement.
5) Let the weights slowly pull your arms back to the start position, giving your chest muscles a good stretch. Then repeat the motion.
Muscle Building Tips for all these Chest Exercises
The concentric phase (lifting the weight) should take about 1-2 seconds.
The eccentric phase of the exercise (lowering the weight) should take about 3 seconds. Much of the muscle building power of resistance exercises comes from this 'negative' part of the exercise so, once you've lifted the weight, don't waste it by just dropping it.
At the top of the movement, make sure you don't lock out your elbows as this can put excessive strain on the joint. Always keep a slight bend.
Always make sure you've warmed up and have stretched the muscles before training. This will help prevent injury. Resistance training tends to shorten muscles, you should always stretch the muscles you've trained after your workout to prevent this effect. Stretch your chest muscles to ensure they don't pull your shoulders forward giving you bad posture.
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Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.
After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.
All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.
8 Gym Bodybuilding Workout Tips
1. Have a clear weight training routine purpose.
Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.
2. Be in a "warrior" high intensity weight training state of mind.
It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.
Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.
In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.
3. Focus on effective pre- gym workout bodybuilding nutrition.
Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.
Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.
Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.
4. Did you bring your bodybuilding workout log to your gym workout?
One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.
5. Gym workouts are for training, not socializing.
Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.
6. Use only proven bodybuilding program principles.
Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.
7. Avoid Overtraining.
Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.
Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.
Also, make sure your body has fully recovered from the previous gym workout before you train again.
8. Begin the recovery process with optimal bodybuilding nutrition.
You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.
These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.
