Archive for September, 2009
How To Build Muscular Muscles
A lot of people ask what they should do to get a muscular body. There are a lot of things one should know what to do. But what is even more important than that is to know what you should not do. People often make the same mistakes again and again. In this short article I would like to point out what you shouldnt do
1.Training to much To grow muscular muscles you need 2 things: 1 you have to stimulate your muscles with training to give your body a reason to grow. 2 you have to let your body recover and rest.
It is very often the case that young guys like to train very often and some even visit the gym every single day. Without proper rest time you will never grow to your maximal potential. It is a good idea to train 34 times a week. Maybe even 5 times for some. But no more than that especially for beginners.
2. Concentrating on the pump It seems that too many people have watched the movie Pumping Iron where Arnold talked how great a pump is. But only training fro the pump and using very low weights with high reps will not build muscular muscles. A pump is important but if you only chase the pump then you cant focus on your training routine.
3. Too high Training Intensity I have noticed that a lot of beginners come to the gym for the first time and some time later they already spend hours in the gym and train to failure. It seems logical that the harder you work the more muscles you build. But if you train to failure all the time then you will burn out your central nervous system. That means you cant recover from your intense workouts and will not build muscles. Once in while you have to give your body a break so it can recover and go at it again.
4. The wrong Order of Exercises It is very important to start your workout with the most demanding exercises first. But unfortunately this is often overlooked. A deadlift which is a very demanding exercise should always be first in line. Exercises with lower repetitions should also be done first and then exercises with higher repetitions. But for maximum benefits it is good to change that once in a while.
5. Not Using a Training Journal It is essential to keep track of your workouts using a training journal. It can be a simple sheet of paper. A training journal will show you what works for you and what doesnt. You can also keep track of your progress over time. If you have no training journal then you dont know a lot of important details like how many reps did you do with a certain weight. It also gives you some extra motivation to work harder because you know exactly what you have done before.
So these were some simple mistakes that you should avoid or keep in mind.
Just train hard dont give up and you will step by step build muscular muscles.
About the writer: Get this insane muscle gain Free Report and find out the Top 20 ways to screw up in the gym. Click Here
How To Build Chest Muscle- Blast Through Lifting Plateaus
The absolute test of strength: the Bench Press. The Holy Grail of lifting exercises. Everyone does them which means everyone reaches a plateau at some point. Here are the 3 moves to get you to new personal bests in the shortest time.
Most people work their chest by doing a combination of full motion flat bench presses and flies using bars and dumbbells. I do see some people who train incline and decline but never as much as flat. For maximum mass gains this is exactly the opposite of what you should be doing. Ever notice how people arch the back in the flat bench position when the bar is too heavy or they are tiring? Why? You are naturally stronger in the decline position which is what arching the back does. If more weight lifted equals more mass gained and it does why wouldnt you focus on the decline where you are able to lift more?
During the lifting motion you have weak points in the lift. They occur at the bottom and at the half way up spot. If muscle building results from breaking down the muscle and allowing it to regrow stronger for the majority of the lift your weakest 2 points are only getting minimal work in a full motion press. Doesnt it make sense that if by definition they are your weak points these 2 spots should get the majority of the work?
Heres the plateau shattering new personal best achieving workout plan:
Step 1: Find your 1 or 3 rep max in the flat bench.
Step 2: Stop doing flat bench full motion presses for 1 month
Step 3: Every chest workout do the following 3 exercises
Exercise 1: Full Motion Decline Bench Presses. I do 5 pyramided sets of 6 reps with the 4th set being my heaviest weight. You should fail on the 6th rep on the 4th and 5th set.
Exercise 2: Top Half Motion Flat Bench Press. Load the bar with 80 your 1 or 3 rep max. Set the stops at the half way down point one of your weak spots. Bring the bar down to the stops without touching them and press it back up. Do 5 sets of 6 reps. Drop 5 of the weight off each set.
Exercise 3: Bottom Half Motion Flat Bench Press. Load the bar with 60 of your 1 or 3 rep max. Set the stops at chest level. Start with the weight on the stops. Push up 5 or 6 inches and come back down to the stops. Some people place the weight on the stops between each rep. Or not. Your choice. Do 5 sets of 6 reps dropping 5 on each set.
If you want to finish with any kind of incline work and or flies go ahead. It wont hurt well it should hurt but it wont harm you!. After a month of this routine call all your buddies around as you set your new personal best on the Holy Grail of Lifting the Flat Bench Press.
About the writer: Steve Robbins is editor and main contributor to www.muscleandhealth.org. He has been a lifelong fitness enthusiast and has the rare ability to bench press twice his body weight and run a marathon in the same day. At the age of 51.
How Great And Colorful Weightlifting Posters Are Made
In the world of advertising a good picture makes a difference in sales and for sportswear good healthy looks are the right image to promote brands. Given the context weightlifting posters are successfully used for various promotional campaigns they suggest strength great physical condition and true selfconfidence. Valuable weightlifting posters are pretty expensive to get: top international athletes are usually paid a great deal of money for a photo session which explains why large sports companies will be represented by a certain spokeperson in the sports world.
It is one thing to see a Nike singlet on an averagelooking body and a totally different thing to have it cover an incredible muscular size. The role of weightlifting posters for advertising purposes is to make the buyer associate a successful look with a brand name it is actually plainly clear for everybody that great looks do sell well. The artistic dimension of weightlifting posters is equally important since a certain market segment is targeted; thus the product promoted by the athlete meets the needs of a limited number of buyers due to its specialized nature.
Lots of weightlifting posters are available in all sorts of formats on the Internet; some of them are free while certain galleries require a small fee for downloading. There are plenty of applications for weightlifting posters from the use in sports magazines and web pages to the decorations on the walls of gyms and body building centers. The message behind a successful picture is clear in the context of personal training: work hard and this is what you’ll look like in the end!
Not all weightlifting posters are professionally designed; very often one would like to have a poster made out of sheer vanity or for very personal reasons. And it is not that difficult to get one: you can either send a photo and have the poster designed by a professional team or you can create it on your own. There are two types of weightlifting posters to be mentioned here: virtual or on paper support.
Most virtual weightlifting posters are based on pictures taken with digital cameras. They have the advantage of allowing various changes and modification. Special effects can be added to the poster while all the imperfections have the chance of being eliminated from the start. All the photos and posters that are published in magazines have to pass through such a processing to guarantee perfection.
About the writer: Muna wa Wanjiru Has Been Researching and Reporting on Weightlifting for Years. For More Information on Weightlifting Posters Visit His Site at Weightlifting Posters