here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.


Saturday, June 30, 2018

Best Your Guide to Killer Shoulder Workouts

Because the shoulders can be pretty stubborn and can take some serious dedication to change them, a lot of people make the mistake of neglecting them. Many people get too focused on arm and chest development exercises, rather than researching shoulder workouts to get big shoulders.

Have you ever heard someone refer to their deltoids or delts?

Your shoulders are made up of three major muscles – and these muscles are called deltoids. There’s the:

    anterior deltoid
    the medial deltoid
    and the posterior deltoid.

So you don’t want to just work out one of these muscles, you want to work them all out. If you don’t shape your deltoid exercise around all three, it is going to be pretty obvious.

So how do we work each set of shoulder muscles effectively?

Generally, for most people, it is the posterior deltoids and medial deltoids that require the most attention. These types of people usually have good chest muscles due to chest exercises. And this is good news because the anterior deltoids get trained (to a point) during these chest exercises. So you’re working the anterior deltoids during this time – however, posterior and medial deltoids don’t get worked at all.

Also in the shoulders we have the traps (trapezius) which is also involed with the back so you could train the traps on back day.

Before any exercise or workout do not forgot to warm up so you can prevent injury, as it is better to warm up for 5 minutes before the workout as it is to have 5 weeks or so off the gym due to inury.

Below is different exercises you can do for the shoulders.

Shoulder Exercises:

    Barbell Shoulder Press
    Dumbbell Shoulder Press
    Behind the Neck Presses
    Dumbell Front Raise
    Cable Front Raise
    Dumbbell Lateral Raise
    Cable Lateral Raise
    Bent Over Dumbbell Raise
    Up-right Rows
    Arnold presses
    Rotator Cuff Exercises

Thursday, June 21, 2018

Your Best Guide to Getting 6 Pack abs

After all, guys can work out for years, build awesome muscles, and still not see their abs emerge from hiding. That’s because, when it comes to building strong—dare we say, sexy—cores, the amount of time you spend in the gym isn’t the determining factor—following the right strategies is.

So whether you’re a gym newbie, or just have never had success scoring a six-pack with your past gym attempts, here’s everything you need to know to get the abs every guy wants.

A six pack not only looks great, but it’ll also boost your core stability and strength. That means you’ll help prevent lower back injury by stabilizing the pelvic muscles and keeping your spine in proper alignment and posture.

To flatten your stomach, it first helps to know how the abs work. Your stomach consist of three sets of muscles: the rectos abdominal, the external oblique’s, and the internal oblique’s. When people talk about the 6 pack, they are normally referring to the rectos abdominal that run from the pubic bone up to your lower ribs.

A lot of people believe that you can get a six pack by doing hundreds even thousands of crunches, but they never seem to say anything about cardio.If you do not do cardio and burn of the layer of fat that is covering your 6 pack then all the crunches/sit ups you do will be for nothing, to get a six pack you need to do a number of different exercises including sit ups combined with cardiovascular exercises and a good diet as no one thing will get you a six pack unfortunately we have to work for it. But it is like anything if we want it we have to work for it and when you achieve your 6 pack you will feel brilliant.

Saturday, June 9, 2018

How Often Times a Week Should You Train to Make Gains?

An Expert Says You Should Be Lifting Weights This Many Times a Week

Want to tone up? Building muscle is your golden ticket! Tightening up your legs, arms, and stomach means you'll need to focus on strength training. Remember that strong is sexy, and once you have the determination, you just need to make a plan. Before you can make a plan, you need to know exactly how many times to strength train each week to build muscle. 

 Their improvements were measured twice over the eight month period of continuous training. Although the results show that improvements in strength were not very different among all of the groups, the group which trained four times per week had the best results.

The conclusion we can draw from these findings is that even though training for more than four times per week leads to the biggest strenght gains at first, this difference gradually fades over the course of time.

 Also, training only one group of muscles for a few days in a row was proven to be more effective under certain conditions.

What could this mean for you? Well, you should at least stop worrying about your training schedule.

If you have time to train only two or three times per week, this doesn’t mean that you can’t achieve some decent strength gain over time, especially if you try a full-body training in order to work with all muscle groups. And don’t forget, the real key to success is being consistent!

Tuesday, June 5, 2018

The Complete Biceps Training Guide For Maximum Arms Development

You can't begin to maximize the size of your biceps peak and arm circumference without also addressing the underlying and often-overlooked brachialis.

Like the biceps, the brachialis is an elbow flexor. Due to its position under the biceps, it literally pushes the biceps up as it gets bigger, making the biceps appear taller. Likewise, a well-developed brachialis increases the overall circumference of the upper arm.

If that's not enough, the brachialis is also visible on the side (lateral aspect) of the arm, as when doing a rear double biceps pose. You've gotta be pretty lean to be able to see the brachialis, but even if you've got some chub over it, your arm will still look thicker if your brachialis is properly developed.

In short, you really need to have a thick brachialis if you want bodybuilder-looking guns. But how do you go about accomplishing that?

Developing Mass

If you want to get bigger muscles, you should lift big weights. The recipe is simple like that.

The best exercises to develop the biceps mass is heavy barbell curls and cheat curls. Let’s say you can do curls with 80 pounds, your aim should be to increase the weight up to 100 pounds. The harder your muscles work, the bigger they are going to be. Plus, we must not forget about the strength and forearm development.

If you want to increase the outer sickness, you need to do the biceps curls inward toward the center of your body. You can achieve it by using close-grip instead of normal grip. You can do concentration curls as well, but you need to bring the weight to your chest.

In case you want to improve the inner thickness as well as the mass, you can do the following exercises beside standing barbell curls. Hammer curls, seated, standing or incline dumbbell biceps curls, learn more about the best dumbbell exercises for biceps here.

Another important technique is to visualize yourself having huge arms as it is recommended by Arnold Schwarzenegger.

For Better Definition and Separation

In case you want to make your biceps more beautiful, there are several techniques you can utilize.

Firstly, you need to do supersets or even trisets and use as many exercises as possible, especially dumbbell ones. Dumbbell moves allow you to train your biceps from a various angle and support maximum isolation.

If you want to build higher muscles, you need to perform pumping workouts, mainly with dumbbells or cable. It is crucial to focus on the muscles as much as you can and flex the muscles at the top of the motion. Concentration curls with dumbbells or cable are especially good for making them high.

And what if you want longer biceps? To achieve it, you need to do exercises that support the fullest extension of the muscles. So the key is stretching. Do curls and focus on the lower third of the range of motion. Preacher biceps with free weights or on a machine is especially beneficial to target the lower part of the biceps, but you should lock your shoulders and elbows.

1. Hammers Curls

Hammer curls allows you to build the brachialis and brachioradialis in a way no other curl variation can. They derive their name from the hammer grip you hold on the dumbbell while performing them. This name also suitably hints at their ability to hammer your muscles for optimal gain. The hammer grip shifts the stress away from the biceps brachii and onto the brachialis and to a lesser extent, the brachioradialis.

Incline bicep curl

How to:
Sit on an incline bench and hold a dumbbell in each hand at arms length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.

Beware: this position isolates the biceps and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.

Barbell Preacher Curl

What’s the one exercise that’s slightly better than a Scott curl using the flat side of a preacher bench? Using the preacher bench as it was intended, with your upper arms placed on the angle as you sit in the seat.

Strengths: While it’s a paper-thin margin between Scott and preacher curls, the difference comes at the very start of each rep, when your arms are extended. During a Scott curl, you tend to lose some muscle tension at that point, versus the muscular engagement maintained in a traditional preacher curl.

How-To: Set up a preacher bench so the top of the pad fits securely under your armpits. Take a shoulder-width, underhand grip on a straight bar or EZ-bar and position your arms parallel to each other on the pad. Keep your feet flat on the floor and your head straight as you flex your biceps to bring the bar as high as possible. Don’t allow your elbows to flare out or come off the bench. Flex strongly at the top before slowly returning the bar along the same path, stopping just short of full elbow extension before starting the next rep. You can also do this exercise one arm at a time with a dumbbell.

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