How Do You Know You Are Building Muscles - The Chest

While strength training provides a wide range of benefits, chances are good that your primary goal is to build muscle. Whether you want more muscle to improve athletic performance or raw strength, workouts that build muscle offer several ways to assess results over time. It’s difficult to complete this assessment while you’re working out in a single session, but over time you’ll be able to tell if you’re building muscles.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows:

- Hold dumbbells directly overhead.

- Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso.

- Use the pectorals to pull the weights back up to the starting position.

2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally.

- Take a shoulder width grip.

- Lower the bar to the chest with the elbows pointed to the side.

- Return to the starting position.

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How To Get The Ultimate 6 Pack

Getting six pack abs will take dedication, hard work, time and patience. In order to get a visible six-pack, you need to do two things: lose fat and build some muscle. Even though you already know that 90% of the responsibility goes to a good diet, you should not underestimate a good six pack workout. 

In this article we will set the focus on a six pack workout and the exercises you need to do, but before that, let’s look at the abs anatomy and see how thy function ?
Anatomy of the Six Pack

The muscles of the abdomen comprise of several muscle groups : the Rectus Abdominis, Transverse Abdominis, External and Internal Obliques.

Rectus Abdominis:

The rectus abdominis muscles are a pair of long, flat muscles that extend vertically along the entire length of the abdomen, adjacent to the umbilicus. Each muscle consists of a string of four fleshy muscular bodies, connected by narrow bands of tendon, which give it a lumpy appearance when well defined and tensed. This lumpy appearance results in the rectus abdominis muscles being referred to as the “six-pack.”

Transverse Abdominis:

The transverse abdominis, also known as the TVA muscle, is the deepest innermost layer of all abdominal muscles and is located underneath your rectus abdominis (the six-pack belly muscle). The transverse abdominis muscle runs horizontally across the abdomen and is recruited almost any time a limb moves.


External Obliques:

External Oblique abdominal muscles are a pair of muscles that run along each side of the rectus abdominis. The muscle fibers run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V and allow compression of the abdomen.

Internal Oblique:

Internal Oblique abdominal muscles are a pair of deep muscles that are just below the external oblique muscles. The internal and external obliques are at right angles to each other. The lower muscle fibers of the internal obliques run nearly horizontally and allow compression of the abdomen.

 Leg raises

Sets 4 Reps 12 Rest 60sec

Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.

Bicycles

Sets 4 Reps 12 Rest 60sec

You can perform bicycles the traditional way by alternating sides or make it a bit more challenging by isolating one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.

Planks

Sets 4 Reps 12 Rest 60sec

Once you reach a level of several sets of 30 seconds with the traditional plank it is time for a new challenge. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance. Just be sure to keep your entire body tight and don’t let the weight “bow” your body.

Hanging knee raise

Sets 4 Reps 15 Rest 30sec

Hang from a set of rings or pull-up bar with an overhand grip and straight legs. Brace your abs, then draw your knees up towards your chest. Hold this position for a one-count, then lower back to the start. That’s one rep.

Superman plank

Targets Entire core

Sets 4 Reps 12 Rest 60sec

Start in a plank position resting on your forearms with feet together. Lift your left leg while extending your right arm forwards, then bring them back to the start position. Repeat with the opposite limbs. That’s one rep.

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4 Day Upper Lower Dumbbell Workout Plan For Best Results

A proper upper lower split workout plan produces the best results when it targets major muscle groups accordingly. Many training programs fall short because they place more emphasis on isolation exercises rather than compound movements. This will cause muscles to grow out of proportion with each other. We’ll take a look at what goes into a proper upper lower split workout plan and give you a workout routine to achieve your goals.

This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!

The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.

Rest periods for this workout program should be limited to 30-60 seconds.

DAY 1: DUMBBELL UPPER BODY WORKOUT

    4 Sets of Bent Over Dumbbell Rows With 8-10 Reps Per Set
    4 Sets of Dumbbell Bench Presses With 8-10 Reps Per Set
    3 Sets of Dumbbell Lateral Raises With 8-12 Reps Per Set
    3 Sets of Dumbbell Pullovers With 8-12 Reps Per Set
    2 Sets of Dumbbell Bicep Curls With 8-12 Reps Per Set
    2 Sets of Dumbbell Shrugs With 12-15 Reps Per Set

DAY 2 – LOWER BODY WORKOUT

    4 Sets of Goblet Squats With 8-10 Reps Per Set
    4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set
    3 Sets of Dumbbell Pile Squats With 8-12 Reps Per Set
    3 Sets of Dumbbell Hamstring Curls With 8-12 Reps Per Set
    3 Sets of Standing Dumbbell Calf Raises With 8-12 Reps Per Set
    3 Sets of Planks With 20 Seconds Per Set

DAY 3 – UPPER BODY WORKOUT #2

    4 Sets of One Arm Dumbbell Rows With 8-10 Reps Per Set
    4 Sets of Dumbbell Shoulder Presses With 8-10 Reps Per Set
    3 Sets of Incline Dumbbell Bench Presses With 8-12 Reps Per Set
    3 Sets of Chest Supported Dumbbell Rows With 8-12 Reps Per Set
    2 Sets of Dumbbell Hammer Curls With 8-12 Reps Per Set
    2 Sets of Dumbbell Floor Presses With 8-12 Reps Per Set
    2 Sets of Seated Dumbbell Shrugs With 12-15 Reps Per Set

DAY 4 – LOWER BODY WORKOUT #2

    4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set
    4 Sets of Dumbbell Rear Lunges With 8-10 Reps Per Set
    4 Sets of Dumbbell Hip Thrusts With 8-10 Reps Per Set
    3 Sets of Dumbbell Split Squats With 8-12 Reps Per Set
    3 Sets of Seated Dumbbell Calf Raises With 8-12 Reps Per Set
    3 Sets of Planks With 20 Seconds Per Set

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6 Simple Exercises That Will Help You Weight-loss

Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results? 

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5 Simple Exercises That Will Transform Your Body in Just Four Weeks
Fitness and Health, Lose Fat

Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results?

You guessed it. In general, the people who don’t forget that the focus of their goals is themselves and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends, are the people who achieve sustainable progress and lead happier lives.

That’s why in this article we’d like to encourage you to stop worrying about whether you should start performing this or that miraculous exercise or try the latest super food with sensational fat loss properties and just go back to the basics – the best solutions to the greatest problems are usually right in front of our noses. If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to this once unattainable goal.

Goblet Squat

Highly effective exercise for burning fat, because you can do a high number of reps in one set to get your heart rate high and increase energy and oxygen consumption so your body is forced to burn more calories during its recovery process.

Planks

One of the most beneficial, yet, underrated exercises. It will help you have ripped abs and strong shoulders. You need to take push-up position on the ground and then bend the elbows at 90 degrees. The body needs to be in a straight line while you support it with the elbows, forefeet, and forearms. Hold the position as long as you can. Make sure not to move the buttock and waist.

Pushups

This exercise will involve every muscle in the body. You just need to set the body in plank position and push it up using the hands. The buttock, legs, and back need to be straightened. Make few repetitions.

Lying Hip Raises

While lying on the floor, bend the knees and keep the feet flat on the floor. Extend the out to your sides at a 45° angle, squeeze the glutes and elevate the hips upward, by tilting the pelvis.

Then, return to the initial position, and repeat the exercise. This will strengthen the abs, back, thighs, glutes, and hamstrings.

Reverse Crunch

The reverse crunch is a core exercise that targets the muscles of the lower abdomen. Add reverse crunches to your regular core routine to progress along your journey towards a tight, toned waistline!

Cardio

Adding 30 minutes of cardio, along with a 15-minute session of walking lunges, can burn 400 calories for a 150-pound person. Brisk walking, jogging, swimming and cycling are all effective ways to get that blood pumping.

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Boulder Shoulders: Tips And The Top Shoulder Workout

When you want to have Phil Heat’s deltoids but your genetics are going against you, despair no longer – there is now scientific evidence that you can get them in more than one way and even better – make them stay massive! This experiment started when the scientists who worked on it wanted to see what the EMG activity of the deltoids was like. They did this by measuring, on three different portions – the anterior, posterior and the middle. The experiment’s subjects did a number of exercises, including the pec deck, reverse pec deck, seated row, incline lat pulldown, Smith machine shoulder press, free-weight lateral raise, cable-crossover lateral raise and of course, some free-weight bench presses.

  1-  Lift Heavy and Focus on Strength Gains

Many athletes over-complicate their training. One of, if not the best time-tested and proven strategies is to simply lift heavy on the most important exercises and focus on making small incremental improvements each workout.

What this means is carefully tracking your workouts and focusing on improvement in each and every session.

Shoulders are a stubborn muscle group, especially for naturally skinny people (ectomorphs), so it’s necessary to emphasize progressive overload principles.

Take for instance the dumbbell shoulder press – one of the best mass building shoulder exercises used by athletes at every level.

If you performed the dumbbell shoulder press with 55 lbs for 7 reps in your last workout, push yourself to do 8 reps with the same weight the following workout, or move up to 60 lbs and do 7 reps again.

This simple principle forces the muscles to respond and grow bigger and stronger.

This may sound extremely basic, but too many people in the gym don’t follow this simple, effective principle. It’s the little things that make a huge difference, there are no secrets.

 2-   Train all three heads of the deltoid muscles

As we mentioned earlier, deltoids actually have three sections. Unfortunately, many people fail to realize this, which is why you rarely see a shoulder with the front, middle and rear portion fully developed.

Without adequate development in all three sections, it’s nearly impossible to form those powerful looking boulders.

The difference between the average guy who is fairly lean and muscular with some ab definition and the ripped fitness model is all in the V-taper, and for many people, developing the anterior and posterior deltoid muscles is the missing link for achieving that sought-after shape.

The wider and thicker your shoulders are, the better your V-taper ratio will be.

  3-  Mix up your exercises, rep ranges and rest times

As with any muscle group, changing up your workout routine can be a great way to unleash powerful gains.

When changing up your routine always try to perform the best shoulder workouts for maximum muscle gains.

Try to follow these three principles when planning your training regimen:

    Vary the exercises used to target each section of the shoulders. Aim to have 4-5 solid exercises that work the anterior, main, and posterior deltoid, and change these up every so often.
    Make sure to vary your repetition ranges. This means performing heavy sets with the maximum amount of overload on your delts some days, and performing high rep sets on other days.
    Varying rest time between sets. One of the best ways to stimulate growth is a combination of heavy sets with short rest times.

So what does a insane shoulder training for huge delts routine that develops all three deltoid sections and unleashes powerful gains look like? Check it out:

Boulder Shoulders: The Best Shoulder Workout for Mass

    Dumbbell Shoulder Press

Sets: 4, Reps: 5-10,Rest Time: 60-90 Seconds, Pace: 2 Seconds Down

    Standing Barbell Military Press

Sets: 4, Reps: 5, Rest Time: 120 Seconds, Pace: 2 Seconds Down

    Dumbbell Lateral Raises

Sets: 4, Reps: 6-10, Rest Time: 75 Seconds, Pace: 2:1 (two seconds down, one second up)

    Dumbbell Arnold Press

Sets: 3, Reps: 8-12,Rest Time: 60 Seconds, Pace: 2:2

    Dumbbell Shrugs

Sets: 4, Reps: 8-12,Rest Time: 75 Seconds, Pace: 2:1

    Seated Dumbbell Rear Deltoid Raise

Sets: 4, Reps: 10-15,Rest Time: 75 Seconds, Pace: 2:1

Try it out and work on transforming those shoulders into boulders. Make sure to keep strict form while doing heavy shoulder presses, as it’s easy to get out of line and end up with an injury. Avoid behind the neck presses!

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4 shoulder weight training programs

Shoulders or also called deltoids are the most widely recruited muscle group in the upper body because they participate in a large number of exercises and even if they are not directly targeted by it.

The shoulders have a very important place in your body mechanics, so it is important to train them and especially correctly to avoid injuries, muscle imbalances ...

Many practitioners tend to think that the shoulder is made up of only one muscle or a set that works the same way. In fact, they do not think about targeting each part correctly.

The shoulder is composed of three different parts:

    Posterior beam (rear)
    Anterior bundle (front)
    External beam (side)

We have designed 4 training programs for you to club your shoulders from different angles and maximize your results.

Program 1: Muscle mass

    Developed arnold dumbbell: 4 sets of 6,6,8,10 repetitions / 2 minutes of rest
    Draw right chin: 3 sets of 8,8,10 repetitions / 2 minutes of rest
    Dumbbell dumbbell bird: 3 sets of 8,8,10 repetitions / 1 minute of rest
    Lateral elevation: 3 sets of 8.8,10 repetitions / 1 minute of rest
    Front elevation bar: 3 sets of 8,8,10 repetitions / 1 minute of rest

Program 2: External Beam

    Developed military at the helm: 4 sets of 8 reps / 2 minutes of rest
    Draw right chin bar: 3 sets of 8 repetitions / 1 "30 minute rest
    Dumbbell standing side elevation: 3 sets of 10 repetitions / 1 "15 minute rest
    Lateral elevation machine or pulley: 3 sets of 10 repetitions / 1 "15 minute rest

Program 3: Posterior beam

    Nape: 4 sets of 8 repetitions / 2 minutes of rest
    Inclined bird on dumbbell bench: 3 sets of 10 repetitions / 1 "30 minute rest
    Bird with standing pulley: 3 sets of 10 repetitions / 1 "15 minute rest
    Inverted machine (peck deck): 3 sets of 10 repetitions / 1 "15 minute rest

Program 4: Prior Beam

    Developed military bar: 4 sets of 8 repetitions / 2 minutes of rest
    Developed Arnold: 4 sets of 8 repetitions / 2 minutes of rest
    Dumbbell front elevation: 3 sets of 10 repetitions / 1 "15 minute rest
    Front elevation pulley: 3 sets of 10 repetitions / 1 "15 minute rest

Tips for developing your shoulders:

    - These training sessions do not include warm-ups. Count 2 1 to 2 sets of warm up with light loads before attacking the program.

    - Choose a weight that allows you to achieve muscle failure at the specified number of repetitions.

    - Master your movements and focus on the load to feel the maximum contraction of your muscles. It is at this time that the work and really beneficial.

    If you can, train with a partner to adorn you to do some forced rehearsals on the big exercises (developed military, developed Arnold ..).

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