Did you get a good workout today?

Pack on Muscle Faster!

Hey everyone,

Gonna start updating the site regularly, been busy at work but now have some time to update. What I have been working on at the gym is mostly high rep, moderate to heavy sets. I pack muscle on faster using these sets and exercises.

Go all the way up and then down.

For example I’d do bench

135 -10 Reps

185-10 Reps

205 10 Reps

225 10 Reps

245 6 Reps

275 2-3 Reps

and then all the way back down. Really gets the muscles going, try it out with whatever lift your doing.

Peace

Mike

Pack on Muscle Faster

FREQUENTLY ASKED QUESTIONS IN BODYBUILDING

Q: I’m an 18 year old bodybuilder who wants more size. I eat everything in sight, and lift heavy, but still do not see any results for building mass, or gaining weight. What can I do?

A: I think you are under ectomorph body type and here are the things you should follow:

You must incorporate mass building exercises: Dead-lifts, Squats, and all pressing motions.

Post workout nutrition is also important, so make sure to eat immediately after every workout.

7 Minute Muscle

Spike your insulin by alternating high glycemic and low glycemic meals. This will deliver more of the food to your muscles and will also help increase your appetite.

Q:  I want to be a female bodybuilder, what should I do that’s any different from the males?

A:  Nothing. You workout using the same movements and apply all the same basic principles that males use. Muscle is muscle.

You produce less testosterone than males, so you may not get as big with the natural bodybuilding approach, but you workout and eat the same.

Q: Hi. I’ve done all that you’ve said, and I’m seeing results, but what can I do to gain muscle mass on certain parts of my body?

Like the biceps… How can I make them peak more?

A: It’s really simple actually. You’ll be able to peak your biceps if use lighter weight with slower controlled form.

Focus on isolation movements that work one arm at a time, so that you can pay more attention to the contraction, and give special attention to each individual arm.

Lower the weight slowly, then bring the weight back up, squeeze and flex at the top of the movement.

To shape the biceps, you don’t need much weight at all. Lighter weight is the key to great biceps. Save the heavier weight for the pressing motions.

Q: How can I build lean muscle mass, if I don’t have an appetite?

I’m never hungry!

A: Any of these herbs used in a tea form, will help increase your appetite:

Barberry, Dandelion, Golden seal, Ground Ivy, Hops, Horseradish, Oat straw, Parsley, Safflower, Thyme, Peppermint tea.

Saw Palmetto berry helps, and you could add cinnamon, garlic, or ginger to your food and that can help too.

Q: If I’m trying to gain muscle mass, can I still do some cardio?

A: Yes. The thing about cardio is that doing too much, too often can interfere with building muscle mass.

But cardio is so incredibly good for you, that everyone should do it. Just know, that it CAN interfere when trying to gain weight. So if mass is your plan, then cardio should be set to a minimum.

Q: How long will it take to build up some lean muscle mass?

How much weight can I expect to gain, and how soon?

A: Theory has it, that the human body is only capable of building up to 1 pound of muscle a week, and 1 pound is really pushing it to the limits.

If you’re following EVERYTHING on this site, and you’re not missing a single page, then you can expect to build a good amount of weight each month.

Q: For a person that’s just starting out, what is the fastest way to build muscle mass?

A: Short answer: Start your weight training by allowing your muscles to get used to the weights; go to the workout routine section, and look at the beginner routine(s).

The fastest way to gain muscle mass, is to lift the weight with short bursts of power, and a decent amount of repetitions that doesn’t send the muscle into a cardio vascular exercise. 8 to 12 reps for your first set is plenty.

Check out my free report on how to get Six Pack Abs Fast!

6 Pack Abs FAST!

Eat! And eat often! High proteins. Lots of carbs. Carbs are very much needed for mass.

Q: Hi. I’m looking to build lean mass on the chest area. I have no problems building mass or muscle anywhere else, but my chest seems to lack the size that the rest of my other muscles have. What can I do?

A: Good question. It’s normal to have at least one problem area. Be sure to give special attention to your chest exercises throughout the week.

By incorporating NEW movements, you’ll be able to SHOCK the problem area into new growth. Do unfamiliar movements and see how that works.

Also, change the order in which you do the movements.

Typically people do press movements right at the beginning. Why not try doing flys at the beginning? That will definitely deliver a different kind of intensity and force the chest muscle to work hard right at the early stages of the workout.

Doing flys almost exclusively works the chest-Better isolation, potentially more stress = Growth.

Q: How to gain weight?

A: Lay off cardio. Eat more. Lift heavier. Weight train for no longer than 60 minutes every other day.

Remember this: When trying to gain muscle mass, working out for too many consecutive days, and for longer than 60 minutes in each workout, WILL NOT HELP YOU. More training, is not always better when it comes to gaining mass.

Q: Can I build muscle and gain muscle mass like a professional bodybuilder, without taking steroids?

A: Yes. In fact, you can build muscle and be healthy. Going all natural is the way to go!

The only advantage that someone may have by taking steroids, is that they may be able to build muscle faster. But with all the possible side effects, and the amount of money you would have to fork out, it’s better to just go all natural.

Q: Will weight gain powder or weight gain shakes work?

A: Will it work….

Usually weight gain shakes are consisted of high sugars and whey protein, with a little bit a vitamins added.

They deliver lots of calories, so if it’s calories that you’re after, then yes, it’ll help supply calories. But not necessarily healthy calories.

Weight gaining powder can help you get extra calories, but don’t expect it to do anything miraculous by delivering 10 lbs of muscle.

Sure, you could take it…

But you could also take whey protein and dump a whole bunch of sugar in that too…

Take weight gain shakes sparingly. Eat real food to help gain muscle mass. Weight gain shakes are best if taken after workouts, because the body will most likely utilize all that sugar, in such a better more efficient way.

Check out my free report on how to get Six Pack Abs Fast!

6 Pack Abs FAST!

BODYBUILDING ROUTINE FOR NOVICES

Novices will use a full-body routine three times a week. This consists of two pressing movements, two pulling moves and two squatting moves.

Here is a sample beginner’s bodybuilding routine:

1. Leg press machine

2. Overhead press (Shoulder machine or Smith machine)

3. Pullups (weighted if necessary, assisted pullup machine if necessary)

4. Hack squat sled

5. Dips (weighted if necessary, or assisted if you are still weak)

6. Rows on the seated cable machine

Reps should remain in the 4 to 8 range, with 6 being ideal. Work up to your heaviest weight with a few warm-up sets with lighter weight. Once you reach your working weight, you should do as many sets as possible until you are unable to maintain the rep range.

Rest between sets is crucial: keep your breathing and heart-rate down and concentrate on absolute strength, not cardiopulmonary fitness. The liberal use of machines forces you to concentrate on strength; there is no reason to worry about developing your athleticism, your balance, your “core” strength, or any sports-specific skills.

When you can do eight reps with good form, increase the weight

When you can do eight reps with good form, increase the weight.  If your bulking diet is adequate, you should be able to add five pounds to your squat every time you work out, or perhaps every other time if you are particularly unsuited for gaining muscle mass.  It is imperative to avoid adaptation to the exercise, you must challenge yourself and give maximum effort during each workout.

Keep accurate and detailed records of your diet, your weight lifted, sets performed, and reps completed with good form, and make note of anything else that comes to mind during your bulking phase.  Information is power.  Without good notes, you won’t realize when you are overreaching or overtraining, failing to meet your dietary requirements, or any of the other things that prevent you from gaining quality muscle mass.

When you no longer have the recovery capacity to perform this workout three times per week, you should move on to an intermediate routine.

Alternative beginner bodybuilding routine

If you do not have access to a fully-equipped bodybuilding gym, you can use barbells instead of bodybuilding machines, but your size will develop more slowly:

1. Barbell front squats (or back squats)

2. Barbell overhead presses

3. Weighted pullups

4. Dumbbell step-ups

5. Dips or bench presses

6. Dumbbell bench rows

Intermediate Bodybuilding Routine

As an intermediate bodybuilder, you should use a split routine. Work your lower body and upper body on separate days.

Here is a sample two-day intermediate bodybuilding routine:

A. Lower Body

1. Leg press machine

2. Leg curl machine

3. Hack squat sled

4. Calf raise machine

5. Leg extension machine

6. Abdominal isolation exercise(s), concentrating on the rectus abdominus

B. Upper Body

1. Low incline bench press machine

2. Weighted wide-grip pullups

3. Triceps pushdowns on the cable machine

4. Seated rows on the cable machine

5. Overhead press machine or smith machine

6. Curl machine

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On this routine, you will work out two times per week. One day is devoted to the lower body, and the other is devoted to the upper body. You will have at least 2 days’ rest between workouts.

If you find that, despite giving your maximum effort, you are not challenged by this workout and your recovery is perfect, you can work out three times per week using an ABA-BAB pattern. That is, you work lower body twice during the first week, but upper body only once, then, during the second week, you work upper body twice and lower body once. Obviously, over time, this will increase the intensity of the workout(s).

As with the beginner’s routine, your focus is on absolute strength, not athleticism. Use the exercises that allow you to move the most weight possible while sticking to your preferred rep range. Stick to the 6 to 8 rep range; rest three minutes between sets. When you can no longer get an adequate number of reps, rest five minutes then move to the next exercise.

Advanced Bodybuilding Routine

When you no longer need to “bulk up” but want to perfect the shape of your physique, you are ready for this advanced bodybuilding routine.

1. Perform the intermediate bodybuilding routine as detailed above, but keep the sets to a minimum. Three sets per exercise might suffice. Eat at a maintenance level, or eat below maintenance if you are trying to cut fat. You are trying to maintain your size and strength while leaving yourself enough energy to do some isolation work.

2. Use isolation exercises to work on your weak parts. For instance, do forearm curls to work on your lower arms or front raises for your anterior deltoids. When your target muscle feels completely exhausted, do more sets.

BODYBUILDING FOR WOMEN

Do you want an uncomplicated training? Are you looking for answers to attain your goals? What barricade seems to stop us from reaching those goals?

First let us begin by giving you the idea of ultimate felicity, we know it might sound cryptical, but it’s ok! We know this is what it takes sometimes for people to get out of the way of themselves. Every human being is looking for it. And what is it that we are searching for? A continuous happiness without  sorrow.

Then, if this is the goal what are the rationalities?. Since happiness is our very basic nature, this is the real natural state, before we constrain it with restrictions. What is the main concern of women? Ways to control adiposity? If fat is a number one concern, then why do most training programs only come up to muscle building? The reason is because they were contrived by men. We are not blaming men. We are just trying to impose that there almost nothing in common between the goals of a man to that of a woman when it comes to achieving contour.

Women want strong muscle, a small waist, and control over the female tendency to store fat in the hips and thighs. Let’s go back once again to the word simple. Simplicity is the cardinal to setting a productive circuit. This is true for all levels of physical fitness. Having a variety of exercises in a circuit is counter productive. Novices are oftentimes guilty of this. They read magazines and make a list of all the exercises that are useful for them. Because almost every exercise is useful, their lists are very long. The more the better, right? After a dozen workouts or fewer, they chuck up the sponge because they are not making any development at all. Circuit training? What is this all about? Circuit training refers to a method of exercising in which a person completes one set of one exercise and then moves rapidly apace on to the next exercise with almost no rest. This type of training offers many rewards. This is the optimal program for women in reference to resistance for developing muscle and aerobic conditioning for dropping off fat with low risk of injury or overtraining.

Now, let us share with you our own rendition for optimal results for women, we would like to share the components to our formula and  maintain the contour your’re wishing for.

Does it make more sense for a women’s  work a day routine to focus on the lower body? In addition to providing strength for these muscles, working the bigger muscles of the lower body also burns calories at a faster rate than working the small muscles. This system also necessitates maximum frequency to the parts you want to ripped off. This reason is also used when weightlifters perform abdominal exercises on daily basis, but allow two to four days rest between other body parts. The abdominals become thinner, while rested parts develop.

Check out my free report on how to get Six Pack Abs Fast!

6 Pack Abs FAST!

This scheme replaces isolation movements with compound movements, putting less stress on the ligaments and tendons, allowing the person to perform more frequently without the risk of being injured.

As with any exercise routine, the best is one individually designed to a person’s specific needs. Generally, the system would work the upper and lower body five times per week with more focus on the lower body.

Our target here is to keep training the hips and legs, to really overtrain the legs and hips, in order to attain the female proportions most woman desire. This can be done primarily using your own body weight. Why? Because your legs are composed of large, sinewy muscles that burn more calories when they work, along with keeping blood circulation flowing, the extra effort raises your basal temperature causing the body to burn extra calories after workout.

Fitness Secrets Revealed

Initially, choose some exercises per workout and put full energy into improving these; once progress is achieved, slowly add more. Cockiness is good, but just like any other positive dimension, it can become a negative factor. The verity of patience is truly a virtue in all forms of existence. Focus on today, by giving yourself love and confidence. You will be surprised with the aftermath!

What is needed is a way to keep the concentration of work on the lower body while executing exercise that can increase establishing muscle strength. The lunge is the movement that meets all those requirements. It is unquestionably the best lower body exercise a woman can perform. It recruits maximum muscle fibers and works nearly every major muscle group in the lower body. It is safe for joints (even people with knee injuries can use it).

Here’s a sample routine for female bodybuilders that can be varied depending on the individual. Remember with every routine the body eventually conforms. Then make a variety of routine and most of all enjoy the entire of it!

Some people usually choose five lower body movements to two upper body compound movements. Beginners should choose three thrusting exercises while intermediate should choose four and advanced five. Example: Once you have decided on the 3 lower body movements (or the number of exercises for your level), now determine the total of repetitions per set using the table below.

BODY TYPE   WEIGHT GOAL   BODY FAT GOAL   CYCLES/REPETITIONS

Thin                   (-) 5 lbs                        1-2 %                         9-10

Average          lose 5-10 lbs       decrease 3-8%              11-12

Pudgy             lose 11-20 lbs     decrease 9-15%            13-16

Heavy             lose 21+ lbs         decrease 16+%             20-30

SOME BODYBUILDING MOVEMENTS FOR WOMEN:

1. The Ballet Squats: This movement is just like a ballet dance as what its name goes and it begins by standing with your legs apart, the feet should be flat on the ground, slightly wider than your shoulders with your toes pointed out in the ten and two o’clock positions. Keeping your head up and your torso as erect as possible, initiate the movement by bending your knees while keeping your torso upright holing your hands to your waist or in front of you. Your knees should travel in lines with your toes, descending as though performing a ballet dance. Using your legs and resisting the temptation to lean forward push out of the bottom position to return to the start.

2. The Freestyle Crossover: Start by crossing the right leg across your left leg so your foot is in a ten o’clock position, flexing your knees as far as your tractability allows. Come after the movement of the right leg with your hands or Freestyle poles. Return from the very beginning then repeat for the left leg, crossing the right to the two o’colck position.

3. The Front Thrust: Start with your feet six to eight inches apart, torso must be erected. Take a large step forward. Lower your hips and allow your trailing knee to lower to a point just before it touches the floor. Keep your head up and torso erect. Push off your forward leg to return to start, then repeat for the opposite leg. A complete lunge for the right leg, then the left leg constitutes one cycle.

4. The Reverse Thrust: Start with your feet six to eight inches apart, torso should be erected. Take a slow controlled step backward with one leg, lowering your hips so that your forward thigh becomes parallel with the floor. Your knee should be positioned directly over your ankle and foot. Your front foot should be pointed straight ahead, and you’re trailing knee extended to stretch your hip flexor muscles. The exertion phase of the exercise occurs when you push off your posterior foot to return to the starting position in one unstable motion.

5.  The Inner Thigh Thrust: Begin with your feet near the shoulder breadth separate, torso should be erected. Take an easy, controlled step forward and out to the side with the right leg, pointing your toes slightly outward (as though they were in the two o’clock position on a clock). Your thigh should not drop further than parallel to the floor, with your knee positioned over your ankle and foot. Your trailing knee should be relatively extended to stretch your hip flexor muscles. The exertion phase of the exercise occurs when you push off your front foot and step back to return to the starting position. With a little practice you be able to perform it in one fluid motion. Repeat for the left leg to ten o’clock position in order to complete one cycle.

Check out my free report on how to get Six Pack Abs Fast!

6 Pack Abs FAST!

12 NATURAL BIKINI DIET TIPS

by Dr. MAGGIE GREENWOOD-ROBINSON

You heard it right!!! There are still natural and yet easy to follow instructions on how to become sexy and alas! to wear your bikini with confidence after you bury it on vault for a long time. You don’t need to buy those expensive machines or even scheduled for invasive procedures just to ripped off whatever imperfections you may have regarding your contour because according to Dr. Robinson there are bikini diet tips just for you!!!

1.  Do not drink fruit juices or juice-based products while in a diet. Get your nutrition from calories you chew rather than swallow.

2.  Eat at least 25 to 35 gm of fiber per day.

3.  If you get hungry, eat a few ounces of protein to surge you until your      next meal.

4.  Eat at least two servings of fish per week to get healthy fats.

5.  Spice up your food with red pepper, which promotes metabolism.

6.  Moisten sugar-free syrup over cooked carrots for a sweet treat.

7.  Drink green tea munificently – it helps burn fat plus it boost up the immune system.

8.  Try not to let yourself get bored, stressed out or depressed, if possible. Do yoga, meditation, and herbs such as kava and ginseng for stress. Regular exercise, journaling and supplements such as fish, St. Johns wort and 5-HTP can help alleviate depression.

9.  Outwait your food cravings. They generally last no longer than ten minutes.

10. Do something just to deflect yourself with a nonfood related activity,      such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, browsing the internet or soaking in a hot bath.

11. Make a list of things to do rather than eat, and keep it handy for times when you feel tempted to eat.

12.  Freeze strawberries and other berries. They take longer to eat and provide a candy-like treat.

Check out my free report on how to get Six Pack Abs Fast!

6 Pack Abs FAST!

Too serious about building huge and massive muscular biceps?

Then here’s the good news, according to what we have researched there are 5 important things muscle builders must know but let us remind you that:

First, the exercises here on the list are very simple and yet easy to follow just for the beginners necessary to have a strong foundation about the basics of biceps-building achieving success from their workouts. The simplicity of these exercises lies in the aftermath that resulted from each biceps-building movements and the fact that these exercises can be done in a short period of time. But then it will still require careful attention in training.

Remember that you are a novice if you are being trained building your biceps once or twice per week for six months or less. So why we are telling you this? Because if you have not yet mastered the exercises of biceps-building listed here, it means that you are not yet ready for building truly marvelous arms.

Second, equipment should be at hand such as EZ-curl bar, dumbbells and a simple workout bench that you can find in a gym or fitness club.

Finally, each exercise will help you to build shape, mass and power to your biceps, triceps and even your forearms. These muscles are directly stimulated during each exercise developing its size and efficiency from your training.

1. Concentration curls

   This exercise will put resistance on the biceps if properly performed. Aside from building the biceps itself, this movement also develops the brachialis muscle. This muscle originates on the lower front of the humerus, ends on the front of the coronoid process of the ulna and is visible on the outside of the upper arm between biceps and lateral head of the triceps. Developing brachialis and biceps will make the upper arms density and thickness.

2. Dumbbell preacher curls

   This exercise allows the individual to mind-body connection substantive to biceps-building success. On the other hand, while many aggressive bodybuilders exercise solely as a shaper during the training before the contest, Dumbbell preacher curl also acts as a magnificent muscle builder under pyramid process. As a matter of fact, this exercise is incomparable to any other movements for at the same instant bringing shape and size to your biceps.

3. EZ Bar Preacher Curls

   The preacher bench is an intense training tool as it drives the biceps to work in proportional  isolation from behind and shoulders. Unlike standing barbell curls that commonly affect biceps-cheating torso swing, preacher curls keep your arms at an angle that stimulate your biceps to supply the leverage necessary to lift the weight. The EZ curl bar goes both narrow-grip and wide-grip hand positions. When you use the narrow grip, your hands are in a semi-neutral position thus increases involvement of the brachioradialis in the curling motion. If you haven’t gone through with preacher curls, you should probably start with the narrow-grip position.
   

4. Seated Alternating Dumbbell Curls

   This exercise is one of the best biceps developer ever as long as you sit on a bench that has a back rest to keep torso movement. Many people do this exercise either standing or sitting on a bench even without back support. Ready to make sure that your biceps get the most work from this movement you must make your torso steady to prevent twitching and also remember to turn your hands throughout each cycle to induce maximum growth to your biceps.

5. Standing EZ Bar Curls

   Secondary to the EZ bar preacher curl, standing EZ bar curls with back accompaniment is a great bicep builder. When executed while standing with your back leaning slightly against a wall, standing EZ bar curls coerces your biceps to bring up the weight without the wasteful torso swing that will cheat your biceps on the benefits of this exercise. Previously mentioned, the EZ curl bar has narrow and wide hand-grip positions. If you haven’t gone through with EZ bar curls, you should begin with the narrow-grip position. With enhanced experience in this exercise you should use the wide-grip position to turn your hands and increase the workload on your biceps.

   Check out my free report on how to get Six Pack Abs Fast!

   6 Pack Abs FAST!

There are many exercises out there that we tend to neglect for several reasons yet they put up the biggest charge in your pocket. Exercises such as dips – a great chest, shoulder and triceps exercise – dead-lifts – how many people do this exercise? deep, full squats – power cleans and chins to name a few. How many people alter these over to something more comfortable without realizing that in the process we tend to lose its effectiveness? Never change off a compound movement for a  man-made machine or an isolation movement. You fall back too much when you do this. Why? The compound movements involve several muscles: the primary, secondary and stabilizer muscles. Squats, for instance, affect some muscles and work the whole body. It is been said that squats can account for almost ten percent increase in the body size especially the upper one. One of the main rationalities why this exercise affect the whole body is the large amount of natural hormone production they bring forth. Also, bench presses affect not only the chest but also deltoids, triceps, and lateralis. Most machines and free weight moves are more isolation exercises: leg extensions, concentration curls, flyes,etc.. Machines draw off many of the secondary and backing muscles as do the free weight isolation moves. This confronts some problems – you’re exercising less total muscle with less weight and then you lose any hormonal gain. Historically, many of these types of moves were thought to be “pre contest definition” moves. Way back then during the times of Mr. Arnold, they would apply, for instance, the concentration curl to make the biceps more.  Leg extensions were used to show the quads, and never to establish mass. Nowadays, these types of exercises are the more commonly used in many gyms, except those in more intense places.

Check out my free report on how to get Six Pack Abs Fast!

6 Pack Abs FAST!

Balance is crucial when conditioning your body, so it is wise to lend an intensity calf training to your exercises.  Built-up calves allow novices to execute activities like jogging, walking or standing for a long period of time without discomfort.

Calves are skeletal muscles attached to bones and voluntarily manipulated. Calves are very essential in movements such as walking, running, standing and similar activities where leg muscles are utilized. There are approximately nine cross-sections of skeletal muscle fibers forming this muscle.

Calf is considered as an obstinate muscle to spring up, reckoning that they are being used every day to carry one’s bodyweight. Unfortunately, casual stimulation makes it hard to develop without some form of augmented resistance such as weight training. Some people have naturally contoured calves without  some form of resistance training. Eminent responders who naturally have well-developed calves were fortunate enough to select parents that passed on excellent genes for calf development. Familial influence accounts for a muscle frame.

It does not mean that low responders are out of the flow. People just have to work more arduous and wise enough when exercising the calf muscles. Low responders can make great meliorations  with a desirable training program and if they are really motivated and has the strong drive to succed anything could happen.

Well established calf muscles not only making the muscle look good to one’s physique, but they also conduce to fatigue resistance. Strengthening the calf muscle enhances lower leg endurance thereby enabling mobility.

Beginners can exercise their calves at home without jeepers creepers or should I say  fancy equipment. Calves will respond when exercised properly whether using a very expensive calf machine or a fifteen dollar exercise ball. A gym workout at home can be fulfilled and carried through using marginal necessities. A sturdy chair for body support, a secure, non-slip step, an exercise ball for kneeling exercises and a pair of adjustable dumbbells are very effective. Dumbbells can be used when doing standing calf exercises on a step. For protective and safety reasons, only one dumbbell should be used one at a time so that the other hand acts to balance the body.

More often than not, beginners hold the weight on the same side as the muscle exercised. For instance, when working the left calf, the left hand holds the dumbbell and the right hand balances the body by holding onto the wall, a chair or to the banister. When balancing the body with the right hand, work the left calf by rising on the ball of the left foot as extremely as comfortable and then settle back into starting position. Use easy and deliberate movements experiencing the muscle work throughout its full range of motion. Make sure to use appropriate footwear to forefend slipping off the step.

Kneeling calf exercises are executed with an exercise ball. While facing the ball, kneel and place both hands above the ball. Notice the balls of the feet are automatically positioned to start the exercise. Slowly ascend on the balls of the feet and envisage touching your upper thighs to your elbows. Descend back into the starting position. Kneeling calf raises are a great dynamics of pace exercise that can be done without weights.

To speed up development, keep on in repeating the procedure in moderately high range. The amount of resistance used should be heavy and grueling enough to squeeze out fifteen to thirthy hard lifts. The resistance should make the exercise ambitious and challenging, but not to the point where proper lifting technique is being compromised.  take a rest of about one to two minutes between sets.Exercises like kneeling calf raises, which does not necessitate resistance other than bodyweight can be made more challenging by variegating width of foot stance, reducing rest periods between sets and slowing repetition speed. One to three sets per exercise is enough. Fitness level, training experience and gumption should be the yardsticks used to determine appropriate workloads. Advanced trainees can increase an additional challenge by dispatching more sets or doing each set to failure (point where exercise cannot be done using strict form). Exercise calf muscles at least two or three times a week allotting a day of rest in the middle of sessions. Bring down the probability of over training by jumping days of heavier workloads  with lighter workloads. Exercises should not last more than fifteen to twenty minutes depending on goals. Do Warm up before sessions and cool down afterwards. Stretching out muscles that are cold make them more susceptible to trauma and injury and sluggish or torpid performance.

Consisting of two muscles: the major and  the minor. The pectoralis major is the fan-shaped muscle in the chest of the body, making up the bulk of the muscle in male’s  chest. While in females these muscles lie under the breast. The pectoralis minor muscles are found under the pectoralis major muscle, which are thin triangular muscles. The pectoralis minor muscles are at the upper part of the chest, below the pectoralis major. The pectoral muscles stand out when one chest exercises regularly.

The function of pectoralis major muscle is to push the arms ahead, and it also helps in lowering the arms downwards and to turn them inwards. These muscles contribute power to the arm to carry out the entire range of motions involved in exercises.  While the function of the pectoralis minor muscles is to bring down the shoulder blades. This movement is necessary for the body to push down on something, using the arms.

Pectoral Muscles Workout

Executing some exercises, one can greatly strengthen and build the chest muscles. Here, are some effective pectoral muscles exercises.

Bench Press

To execute these pectoral exercises, lie flat on your behind on a bench. Then flex your legs and place the feet on the end of the bench. Hold a dumbbell in each hand in a perpendicular position above the shoulders, keeping the rams slightly bended. Easily lower each dumbbell out to the side in a curve movement, while making the downward movement, the arms should be bent more and the dumbbells shouldn’t get through behind the axis of the shoulders. Perform two sets comprising of 10-12 cycles.

Peck Deck Flys

Peck deck flyson stresses on the major and minor pectoralis muscles. Sit with the upper part of your body backed up by the backrest and then place your feet on the ground, and the forearms behind the pads or clench the handles so that the forearms are vertical and the upper limbs are parallel to the floor. Start pulling the grips together in forepart of the body until they touch. Slowly and simultaneously expose your arms. In the last position the arms will be at the sides of the body. Perform two sets comprising of eight cycles of this exercise.

Push-Ups

Keep your entire body totally straight and extended while doing this exercise. Keep the tips of your toes and the palms resting on the floor. The hands should be placed beneath the shoulder axis and flat on the floor, with your arms  slightly flexed. Lower your body equally, and in the last position the arms are flexed at a right angle. Return to the starting position, and then perform 2 sets of 8 cycles.

RIPPING THE ABS

All of us desire a six-pack of abs most especially men right? Perhaps not everyone, but you will get the point! Some people believe that training their abs will in some way make them come out, as if the fat will suddenly vanish. However, this is only a fallacy.

All of us have abs, the medical name is Rectus Abdominis. Its basically the center of our body and we can not function without this muscle.  Rectus Abdominis is a single muscle that binds along the rib cage down to the pelvic bone. On the other hand, there are two other muscle groups that complete the abdominal muscle- the Transverse Abdominus, and the External and Internal Obliques, but these two muscles are invisible component of the abs that make up the six pack that we all desire. The Transverse Abdominus acts as a natural weight belt, keeping your interiors intact and the Internal and External Oblique works to rotate the trunk and brace the abdomen crucial for trunk steadiness.

The Rectus Abdominis is a single muscle, the reason why it is  inconceivable to work different parts of the abdominal muscle physiologically. You oftentimes hear from people “I had to work my abs because they’re missing”, well they can try as hard as they want but if you train your abs you train the whole muscle itself. This doesn’t mean that you should not integrate different sorts of abdominal exercises (i.e. crunches, leg raises, trunk rotation, etc.) into your abdominal training, we just wanted to indicate that you are not going to establish or develop any part of your six pack ab with different exercises. Remember that the lower area of the abs is usually the problem with regards to extra fat storage for most people, especially in males. So oftentimes the problem is not the abs itself, but the adiposity in that area that is covering the lower part of the abs, again this necessitates dietary changes and not particular exercises.

You may say “how can I find it more in my abs when I do hanging leg raises?” Well, this is another fallacy  and we call it as the “I feel it syndrome”, which basically states that as you feel something working in a particular area it will build that area more. From the point of view of muscle physiology this is impossible. It is possible  because of the stress is being applied to a certain part of the muscle, which is often the outcome of that part of the muscle being stretched more, getting micro trauma in that particular area. Even so, this entails absolutely nothing  regarding muscle growth and development. Don’t be confuse with the muscle groups comprising separate heads and tendon attachments, in those situations it is possible to stress individual heads to certain points, an example would be the deltoids. As far as our abs are concerned it is a single muscle and therefore it will grow entirely. Think about it, if you could hasten an area of a muscle and make it grow that would mean that you could actually alter the contour of a muscle, which we know scientifically, that is possible.

There are lots of exercises that can be used for your abs, the most common is a crunch which is also the easiest one, that essentially brings your hips and rib cage together, no more than just a bend of the mid-section. Do not confuse a crunch with a traditional sit-up; in a crunch you do not lift your lower back off the floor or bench. If you are a novice and currently training abs for the first time I  recommend that you start with a basic crunch on a flat surface, and some standing trunk rotation without any weight. Until you establish your abdominal muscles and tractability do not try any advance ab exercises such as weighted or incline crunches, even sit-ups. Doing a sit-up has less of an effect on your abs, and more of  an effect on your Iliopsoas- also known as the hip flexors. In fact, this is the muscle group that people often had a mistake for their lower abs because it is a synergist muscle stabilizing the mid-section when working your abs. This is not to say that these synergist muscles are not important and do not necessitate training, we are just pointing out that most likely that is why you think that you “find it more” on your lower abs.

Why is that abs training essentially necessary? Feeble abs can aggravate to lower back problems. The abdominal muscles help to improve the Erector Spinae by improving the mechanical positioning of the pelvis when it’s tilted forward. Also, if the abs are weak the lliopsoas can pull on spine during hip flexor activities causing trauma to that area. Weak abs can also induce chronic low back pain, and can be responsible for hyperlordosis (i.e. irregular curvature of the spine). So, no matter what your goals are, general fitness, bodybuilding or even power lifting it’s very important to have strong abdominal muscle not just for aesthetic purposes, but functional and injury prevention rationalities.

Oftentimes some people ask “how long should I work for my abs”do remember that the abdominals are a muscle and they require recuperation just like any other muscles, although they do recoup relatively promptly compared to other muscles due to their built-in fiber type. If you’re developing your abs from an injury prevention perspective then you could train them three to four days a week using light loads, e.g. non-weighted crunches, performing three to four sets. Nevertheless, if your are aiming to build your abs either for bodybuilding or sport performance, then you should only train them two to three days a week using more advanced strategy, e.g. weighted incline crunches performing six to eight sets. As far as when to train the abs, it really does not matter you could train them at the beginning of your exercise if you’re prioritizing them. Even so, if you plan to wear them out it may be a good idea to work them last. Since the abs play a major function in stabilization it could impede your performance in compound lifts such as squats. An even better idea if viable for you would be to train them on a day where you work minute body parts and no compound lifts that involve the whole body.

Pectoral Training at it’s Finest!

Vince Delmonte, Body Builder Tells You HIS Secrets!

The chest muscle group, the pectoralis major, is thelargest muscle group in the upper body. As such, the chestrequires a great many very specific exercises to work theupper, lower and inner pecs. A good looking chest reallysets off the appearance of a physique.
Even beginning bodybuilders are aware that in order tobuild muscle, you have to tear it down with exercise andrebuild it with a high-protein diet. A bodybuilding dietshould be at least 25% protein and 40% natural, unrefinedcarbohydrates, with the balance being in fats and fibers.
The bodybuilding chest workout should be the totalfocus of one workout per week. Other muscles will getworked in this routine, but only as incidental to thechest exercises. The exercises will involve barbells,dumbbells and body-resistance moves.
The exercises should be performed in the order ofdescending strength of the muscle parts. In other words,begin with the exercise for which you use the heaviestpoundage. Then work down the ladder from there.
Most chest bodybuilding exercises will be three sets ofeight to ten repetitions each for an intermediate levelbodybuilder. An advanced exerciser should consider raisingthat to five sets of six to eight reps with heavierweights.
Bench Press, with Barbell, Wide-grip Lie flat on thebench with your feet planted flat and squarely on thefloor. Grip the bar at about double shoulder width. Lowerthe barbell to your upper chest-lower neck region, pause,and return to overhead.
Begin with a one set as a warm-up with a moderateweight. Perform the next sets with the maximum weight youcan handle for eight to ten repetitions.
Make each movement slow and smooth and pause at fullcontraction. Do not bounce the weight on your chest. Donot arch your back or lift your buttocks off the bench asthis will place strain on you lower neck and could causeinjury.
Front Barbell Raise, Incline Using an incline bench anda lighter weight barbell, begin with the barbell graspedpalms down and your arms facing straight down. Raise theweight smoothly overhead, continuing until your arms areextended behind your head.
Dumbbell Flies, Flat Bench Using two moderately heavydumbbells and lying supine, begin with the dumbbells heldstraight up. Lower them smoothly while bending your armsslightly at the elbow. The finish point should be withyour arms parallel with the floor. Don’t hyperextend yourshoulder joints.
Incline Press with Barbell, Wide-Grip Using an inclinebench, begin with the barbell straight overhead. Lower theweight to your upper chest-lower neck area. Use a weightthat exhausts your muscles at eight to ten reps.
Decline Press with Barbell, Wide-Grip Using a declinebench, begin with your arms perpendicular to the floor.Lower the weight slowly to the neck and perform eight toten reps.
Flat Bench Dumbbell Press Begin the move with thedumbbells straight overhead and then lower them to yourchest keeping your elbows high and your upper arm nearlyparallel with your shoulders. Use heavy dumbbells foreight to ten reps.
Flat Bench Dumbbell Pullover Press Lateral Using mediumweight dumbbells and beginning the move with the weightsat your chest, rotate the dumbbells past your head towardsthe floor. In one movement, bring them back to your chestand press them overhead and then immediately perform alateral fly with your arms bent at a forty-five degreeangle.
Push-Ups Hands Together Assume the push-up positionwith your body straight and up on your toes with yourhands about a foot apart. Perform push-ups slowly for asmany reps as you are able.
And that completes your chest workout. Bring on those ripped pec muscles!

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Okay, you’ve spent all that time and energy pumping

Six Pack ABS, The Ultimate Training Systemiron and you're as big as a bull buffalo. Now it's time toget cut-up and defined because you want to display the

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                    Okay, you’ve spent all that time and energy pumpingOkay, you’ve spent all that time and energy pumpingiron andyou’re as big as a bull buffalo. Now it’s time toget cut-up and defined because you want to display theresults of all that effort in the best possible manner.Here’s how to get ripped in weeks.Losing all that adipose takes a special dedication,particularly since you are in such great shape from thosehours in the gym. You will have to replace your heavy ironworkout routine with medium weights and very highrepetitions.You will also have to go on a highly specialized dietfor about four weeks. After all, bodybuilding is about 80%diet, according to several fitness gurus. Are you ready toget started? Let’s go then.Weight TrainingYou are still going to be working the muscles to totalexhaustion, just like with the heavy weights, but insteadof poundage it is going to be reps that wear and tear themuscles.Instead of six to eight reps of massive weights, youare going to be going for 12 to 15 reps of moderateweights.

                         Additionally, you are going to use a lot of dumbbellexercises for shaping those massive muscles. You are stillgoing to have focus days in which you work mainly on onemuscle group each workout. You are still going to work upthe ladder on poundage, but you will not be pushing toyour maximum.You should perform a warm-up with a light weight andpump out as many reps as you can. Try to use a weight thatyou can squeeze out 25 or more reps. Your next sets willbe using moderate weights for 12 to 15 reps. You areshooting for total muscle exhaustion, so plan on five setsper exercise.You will minimize cardio workouts because cardio willnot help you lose fat. You will lose muscle tissueinstead. Did you ever notice that marathon and other longdistance runners have little or no upper body musculature?But they often have a little pot belly! This is becausetheir bodies need the stored fat for prolonged exertion,so they burn muscle tissue until they “hit the wall” intheir running.

The WorkoutChesto Dumbbell Flies, flat bench, incline and decline.

o Dumbbell Presses, flat bench, incline, decline.

o Push-ups with feet elevated, hands widely spaced.Shoulders

o Dumbbell Presses, standing or seated.

o Front dumbbell raises, standing.

o Lateral dumbbell raises.

o Upright rowing with barbell.

o Shrugs with barbell.

o Bent over dumbbell extensions.

o Pull-ups on the chinning bar.

o Seated rowing with cable and pulley.

o Lat machine pull-downs.

o Bent over rowing with barbell.

o One-hand bent over rowing with dumbbell.Legs

o Squats with barbell.

o Leg extensions on machine.

o Thigh biceps curls on machine or with wall mountedcable-and-pulley.

o Lunges with barbells.

o Calf raises.o Donkey calf raises.

o Seated calf raises.Core

o Crunches, flat bench or mat.

o Compound crunches, twisting right and left.

o Side bends with dumbbells.

o Rear side bends with dumbbells

o Twists with barbell across shoulders.Diet – maintain this diet for five cycles (25 days)

o Consume zero carbohydrates for four day.

o Eat a balanced diet on fifth day.

o Consume zero carbos for days six through nine.

o Eat a balanced diet on tenth day.Supplements

o Protein Powdero Essential amino acids (Lipo3 compound, inositol, choline, etc.)

o Wheat germ oilo Desiccated liver, kelp tablets.

Every bodybuilding expert agrees that diet is theEvery bodybuilding expert agrees that diet is thenumber one way to get rid of subcutaneous fat and show offyour muscles, particularly your abdominals. But not everyexpert agrees on how to get 6-pack abs.Almost all the experts have built the abdominals we alldesire. How you build yours is a matter of choosing whichmethod works best for your body configuration andmetabolism.Crunchies and diet: Let’s start with the late, greatVince Gironda, aka The Iron Guru. He advocated avoidingsit-ups completely. Vince had a 6-pack of abs like no oneelse of his era (his was more like an 8-pack!). He trainedhundreds of bodybuilding champions and a host of otherbody-beautiful celebs, including movie stars and actionmovie heroes.For abs, Vince recommended a series of crunchingexercises; on the mat, hanging from a pull-up bar, on abench and using the Roman chair. He also maintained thatit was your diet that displayed your abs, not your workoutroutine. Vince was very controversial, but he was also avery successful trainer.Work everything: Four-time Mr. Universe winner, BillPearl has written what is arguably the very best book onweight training and bodybuilding ever composed. In his“Keys to the Inner Universe”, Bill has 62 pages onabdominal work covering more than 240 different exercisesand variations of exercises.Bill Pearl’s abs looked like the Rocky Mountainsdivided by the Grand Canyon. At the age of 47 he was votedthe “best built man in the World,” by his contemporaries.Who is right? Actually, they both are. Gironda believedin working the abdominals sufficiently and correctly todevelop them and then dieting properly to show them off.Pearl believed in building every muscle to its maximumpotential and then dieting to get rid of the body fat sothey would show well.Vince Gironda was small of stature, very muscular, fitand trim. Bill Pearl was exactly the opposite: moderatelytall, massively muscled, extremely defined and very fit.Both of their students emulated Pearl’s build as much asthey could.Today we can learn from both of these champions andtrainers of champions, and combine their techniques to getthe ultimate guide for 6-pack abs.

Perform three sets ofeach of these exercises.o Roman Chair Sit-Ups – This is a backless chair devicethat allows you to hook your legs under a rung and thenperform sit-ups for abs and back-bends for lower backmuscles.

o Incline Board Crunches – A partial sit-up where youraise your head and shoulders while contracting your absforcefully.

o Supine Crunches -On a bench or mat, elevate your legswith them bent at a 90 degree angle and place your handsbehind your head. Crunch your abs while touching your leftelbow to right knee and the reverse.o Dumbbell Side-Bends – Seated or standing and using asingle dumbbell, lower the weight at arm’s length and thenreturn to upright. Alternate sides with 20 reps each side.This is also performed with the weight hanging behind yourbuttocks so you pull the rear obliques.

o Pull-Up Bar Leg Raises – With your hands widelyplaced on the chinning bar, slowly elevate your legs,bring your knees to your chest. Lower and repeat.

o Parallel Bar Dip Machine Knee-Ups – With yourforearms resting on each side of the dip bar, elevate yourknees to waist level.This completes your 6-pack ab workout!

TACFIT Learn the Special Ops Workout

                   It has long been recognized by the body-building community that many forms ofsupplementation will speed up the muscle gains and increase the size of those results. Medical science says that some types of supplements are not necessarily good for you, in fact, they may be harmful to your health.It has long been recognized by the body-building community that many forms of supplementation will speed up the muscle gains and increase the size of those results. Medical science says that some types of supplements are not necessarily good for you, in fact, they may be harmful to your health.Anyone with a television set and an interest in sports is aware of all the furor about the use of performance enhancing drugs that some athletes have been caught taking.Drugs like anabolic steroids and human growth hormone (HGH) were the original culprits, but there has been evidence of drug labs formulating products for which there is no known discovery testing.The awareness of performance drugs in the bodybuilding world has generated two types of contests; those open to all competitors and drug-free competition where testing is done on all entrants.But what about the average person who just wants to get in the biggest and best condition of his life? What can he or she do to accelerate their program and give them the best results in the fastest possible time?There are many natural ways to supplement your diet and workouts and none of them require a doctor’s supervision or a prescription to the pharmacy.The late, great bodybuilding trainer, Vince Gironda, eschewed steroids and HGH personally and encouraged his charges to avoid them as well. I’m sure some of them succumbed to the lure of fast and easy muscles, but Vince maintained that you could boost your metabolism and testosterone naturally.In order to accelerate muscle growth, one has to take in enough protein to rebuild the tissue damaged from extreme workouts.The best source of natural protein is the food you eat, but sometimes that isn’t enough, so protein supplements are recommended. The best protein-in-a-can comes in natural forms, will little or no filler or additives.Creatine Monohydrate is a hormone produced naturally in the body. Creatine aids in the assimilation of protein and the rebuilding of muscle tissue and it gives explosive power to your workouts. Creatine is taken by many bodybuilders and there are no known negative side effects.L-Glutamine is another naturally occurring supplement. L-Glut assists the muscles in recovery from strenuous exertion. Taking L-G will ease the soreness that accompanies a hard workout and will get you back into the gym sooner.Amino Acids are the building blocks of protein and are responsible for muscle tissue growth. Inositol, Choline, Leucine, Isoleucine and Valine are some of the amino acids that may be safely taken as supplements.In some medical circles the use of human growth hormone (HGH) is advocated to stave off the body deterioration that comes with aging. Our bodies produce a diminishing amount of HGH past the age of 30, heralding beginning of physical aging.Properly supervised by medicos, the supplementation of HGH has shown remarkable results in muscle growth, fat reduction and the reversing of aging signs.As the saying goes, “You may not live any longer, but you’ll look great at your viewing.”Nitric Oxide (NO) has been discovered to be a “heart healthy” product. The Nobel Prize winning medical doctor, Louise Ignarro has researched the benefits of NO and has written extensively on this gas that is formed by the breakdown of the amino acid arginine in the body.Dr. Ignarro maintains that supplementation with NO will improve the health of your cardiovascular system. For a body builder it produces better blood circulation and increased energy.In summary, natural supplements can boost your metabolism and help you build muscle while losing fat. This is good. Excessive supplementation may be counterproductive, however as your body will slough off the excess.Anabolic steroids may cause a health hazard as well as being illegal in many forms. It is always best to consult with a doctor before embarking on any program of supplementation.

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Fat Loss Secret….What You Don’t Know Can Hurt You!

Foods That Help Burn Belly Fat

What EVERY Single Body Builder Does To Maintain his Abs

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The No Sit-Ups Abdominal Routine!

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Add 2 Inches to Your Arms in 2 WEEKS

Nothing says “fitness” more than a pair of big,muscular arms. Men and women alike appreciate the look ofrippling triceps and bulging biceps. Big arms are apparent(and can be admired!) even when they are covered withshirt sleeves. Here are some ideas on how to get biggerarms.
First of all, in order to grow those arm muscles youhave to work them hard. This isn’t something you canaccomplish sitting on your butt squeezing a pair of rubberballs or spring-loaded hand grips. You have to hit the gymand pump some iron.
The arms are divided into two muscle groups: thebiceps, the two-part muscle on the front of the arm thatis fully contracted when your arms are tightly curled; andthe triceps, a three-part muscle on the back of the armthat is fully contracted when the arm is straightened.
The biceps are for pulling things towards you, thetriceps are for pushing them away.
The biceps are worked the most while curling a weight(positive exercise) and resisting the return to Thebeginning point (negative exercise). A bodybuilder shouldtake care to exert the muscle in both parts of themovement.
The triceps are worked most while pressing the bar away(positive) and resisting the return of the weight to thestart position (negative). Like the biceps (or any otherexercise) both sides of the movement should be exerted.
Your focus-on-arms workout should be performed one dayper week. Your arms will get some work on your othermuscle group days, but they should be worked to totalexhaustion only on the focus day.
Biceps Exercises
o Barbell and Dumbbell Curls – These exercises may beperformed in a wide variety of manners, both seated andstanding. The movements should be controlled and performedslowly with mental focus on the biceps. Three sets of 10repetitions should be completed for each of the followingexercises:
o Seated, close-grip barbell curl.    o Standing, close-grip cheat curl.    o Standing, close-grip cheat curl.   o Incline, face-forward barbell curl.    o Lying face-forward on high bench, barbell curl.    o Standing dumbbell curl.    o Incline dumbbell curl.    o Reverse-grip curl with the easy-curl-bar.    o Concentration curls on Scott Bench using easy-curl-bar.    o Flat Preacher Bench close-grip curls with easy-curl-bar.
Triceps Exercises
o Triceps Presses, Curls and Press-Downs    o Standing close-grip triceps curls.    o Seated close-grip triceps curls.    o French Press supine on flat bench.    o Supine triceps curl and press.    o Reverse-wide-grip bench press.    o Standing dumbbell triceps press.    o Triceps machine press downs.    o Reverse grip triceps press downs.    o Standing triceps press using wall pulley and rope or towel.    o Bent over triceps extension with wall pulley.
Super Sets – For advanced bodybuilders, you shouldalternate a biceps exercise with a triceps exercise. Inthis manner you will shorten the workout time withoutsacrificing the integrity of your workout. Move betweenthe exercises with no rest and one minute rest betweensets.
Now you’ve torn the muscle down with this “killer”workout, it’s time to rest and rebuild that tissue. Ahigh-protein diet is critical to the rebuilding. Your dietshould consist of at least 25% of your calories comingfrom protein. You should also have dietary fats includedas they help metabolize the protein.
Protein supplements are good as are amino acids in theform of Lipotropic 3, a compound of three essential aminoacids that help burn body fat. Desiccated liver and kelptablets are also good. A cold-pressed wheat germ oil willboost your energy and endurance.

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I Love My Abs

Six Pack ABS, The Ultimate Training System

Most great bodybuilding champions performed a wide

The recent movie “300″ was the story of the Spartanswho held back the mighty Persian horde at the pass ofThermopylae. The Spartans, led by their King, Leonidas,were the front line for a small band of Greeks who blockedthat mountain pass so the invading Persians couldn’tdescend into Greece. It was a heroic movie and the cast,headed by Gerald Butler as Leonidas, looked the part.
The actors playing the Spartans all had these amazingrock hard abs, and if you’re anything like me, I bet youfound yourself wondering how they got such a great look!
But guess what? The secret to having those amazingabdominal muscles that looked flexed all the time isgetting an animator to doctor the film. Hey, I’ve seenphotos of Butler and he does not have the rock hard abs asshown in that film, nor do the other actors . . . at leastnot the constantly flexed look we saw in the movie!
The real secret on how to get rock hard abs lies in twowords, “workout” and “diet.” You have to work yourmidsection correctly in order to build those abdominals.Then you have to diet to rid your body of subcutaneous fatso those abs can be displayed.
For a program on how you can build those chiseled abs,we turn to real champions with real abdominal developmentand share their secrets.
The abdominals are only one muscle group in severalthat make up your “core.” The obliques and lower back arealso important parts of what make up you midsection. Allof these muscles should be worked and developed.
Core Workout
Sit-Ups – The jury is still out on whether you shouldever do full sit-ups. Some trainers maintain that thesemoves are very important, but others say all you need are”partial” sit-ups, crunches that contract the abdominalsand help build them.
Most great bodybuilding champions performed a widevariety of sit-ups; flat bench, incline, decline andcompound (where you twist while sitting up). They alsoperformed crunches to further define their abs.
o Decline Board Sit-Ups – Three sets of 50 reps, thelast set being compound sit-ups.
o Crunches – Three sets of 50 reps on the decline board, the last set being compound crunches.
Leg-Raises – These tend to work the lower abdominals.
o Decline Board Leg Raises – Three sets of 50 repskeeping legs straight for two and bringing the knees tothe chest alternately for the third.
o Chinning Bar Leg Raises – Three sets of 20 whilehanging at arm’s length from the chinning-bar.
o Side-Bends with Dumbbells – These will work the frontand rear obliques and the small of your back. Performthree sets of 100 for each side and then three sets whileholding the dumbbell behind your leg for the rearobliques.
o Roman Chair Reverse Sit-Ups – These will work yourlower back and rear obliques. Perform three sets of 25with the last set being compound, where you twist yourtorso as you raise to contraction.
Bodybuilder’s Pre-Contest Diet

This diet came from the Iron Guru, the late VinceGironda, who was probably the best trainer of championbodybuilders of all time. Vince claimed that “bodybuildingis 80% diet.”
This diet should not be undertaken for more than ashort period of time. This describes the first cycle ofthe diet. Five or more cycles may be undertaken to reducesubcutaneous fat.
Days 1 through 4 – Eat as close to zero carbohydratesas humanly possible. Consume high protein foods like eggs,poultry, meat and fish.
Day 5 – Eat a balanced diet in which 25% of thecalories are from protein, 40% from carbs and theremainder from fats and fibers.
Supplements: Protein powder taken with raw milk, wheatgerm oil, lipotropic amino acids (inositol, choline,betane), desiccated liver and kelp tablets.

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