Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building

Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building
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Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building

Mr. Olympia Bodybuilding competition is the most famous bodybuilding competition and Jay Cutler is a two time champion. To get his body, you must combine a healthy and nutritious diet, an effective workout regimen and some supplements.
 
His workout regimen:
 
Jay Cutler begins his workout regimen by performing some cardio exercises such as running, swimming, cycling etc. He either does this outside or from within the confines of his home using a treadmill. Cardio workouts are known to increase the metabolism of your body and this burns fat in the process. After that, he moves on to bodyweight workouts like squats, crunches, push-ups, sit-ups and dips. Once that is done, he goes to his final session of workouts which includes weight training workouts like barbell squats, bench presses, dumbbell flyes, and lat pull-ups. Having some rest between each session of workouts is mandatory according to him.
 
His diet:
 
Being the huge person that he is, Jay Cutler is known to take around 2800-3000 calories per day. His diet is a combination of fiber rich food such as vegetables and fruits and high protein foods like oatmeal, egg-whites, fish and soy based items.
 
Bodybuilders never take 3-4 large meals a day; instead they have six to eight small meals a day as this helps in increasing the metabolism of your body. Jay Cutler also has protein supplements included in his diet regime so that he can maintain consistent energy levels.

Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building

To do many of the exercises and workouts like Jay Cutler, you need extra strength and stamina. Nitric Oxide supplements provide exactly what you need by making your heart pump more blood into your body. This in turn gives your muscle cells a new lease of life thanks to the increased oxygen and water flow in the blood. All this helps in muscle building. Nitric Oxide is also known to heal wounds and aches faster, prevent life threatening diseases such as diabetes, strokes, cancer etc, reduce ageing signs and rejuvenates the immune system.  

Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building
Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building




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Advanced Bodybuilding Strategies For Men Over 40

Advanced Bodybuilding Strategies For Men Over 40
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Advanced Bodybuilding Strategies For Men Over 40

I'll never be in the ranks of the top bodybuilders but I love talking to them and finding out what they do differently from the rest of us. Now that I'm in my fifties I get a lot of inspiration from the guys who still workout for three to four hours a day in the gym and are ripped as well as buffed in their fifties and sixties.
 
These guys are not steroid monsters but they are tremendous. They have a lot to offer the guy who trains regularly but not to the level that they do. If you are over 40 and trying to stay in shape, you know how hard it is to do so if genetics is not on your side. If you are someone who is used to working with the large weight for a while and now find that they are too dangerous for your routines without help, you might need to consider doing what the big guys do.
 
Because they train long and hard, they will cover a lot of territory in four hours. Having mastered the basic exercises, they know what machines and exercises work effectively for their body. They know what their chest needs to bulk up fast they how much water to drink and how much rest is needed for effective recovery and muscle growth. They are familiar with pre and post workout nutrients that kick their metabolic rate into high gear.
 
Here are a few ideas you can adopt for your workout and health regimen even if you aren't a massive bodybuilding master. Like any exercise program, be sure to consult a physician before making significant changes to your diet and exercise program.
 
Here's a workout routine that's short and sweet that can be done on any schedule:
As for when to train each body part, you can stick with a 3-day or 4-day split as outlined in the Intermediate-chapter, or go to a 5-day or even 6-day split. Personally, I prefer a 5-day split over the course of a week as outlined below:
 
Day 1: Chest - Triceps - Abs
Day 2: Quads - Hamstrings - Cycling or other aerobics
Day 3: Rest - Walking
Day 4: Back - Abs
Day 5: Calves - Shoulders Cycling or other aerobics
Day 6: Biceps - Forearms - Abs
Day 7: Rest - Walking
 
You can devote about 30 to 40 minutes a day to this program and by managing your rest and recuperation, continue to develop your muscles. When you work each body part, you will benefit greatly by switching up your exercises. If you are used to working with machines for a particular part, take a breather and use the machines and vice versa.
 
Be sure to watch what you eat and maintain a proper food diary for maximum results.

Advanced Bodybuilding Strategies For Men Over 40

Advanced Bodybuilding Strategies For Men Over 40
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Bodybuilding Workout Routine - The Box Squat

Bodybuilding Workout Routine - The Box Squat
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Bodybuilding Workout Routine - The Box Squat

There are so many variations of the mighty squat - the only true leg building mechanism around in old school opinion. Unlike many of the variations of exercises for other body parts, variations for squats never take the beneficial range of motion out of the exercise. With any type of squat, you'll always, well, squat.

Bodybuilding Workout Routine - The Box Squat

So box squats were invented by a guy called Louie Simmons - the only guy over the age of 50 to squat 920 pounds.

Bodybuilding Workout Routine - The Box Squat
Bodybuilding Workout Routine - The Box Squat

He's also the head of an elite, hardcore lifting crew called Westside Barbell in Culver City.

Lots of lifters at this hardcore emporium have squatted more than 900 pounds, in fact, and that's due to pure and simple technique and the support of a crew who want its members to achieve more and more in powerlifting.

A couple of these guys have joined the 1000 pound club.

Box squats are a simple technique invention, that includes a sturdy wooden box or platform that can be placed beneath the hips. The hips must be lower than the knees, slightly, when the person comes to rest (in the lowest squat position of the exercise).

There's no bouncing, no touch and go, just a solid SIT, and a coming back up again. Control is the earmark of this technique that builds not only muscle, but stabilizes squats and strengthens surrounding joints, ligaments and tendons to enable the lifter to move up in weight.

With sins perpendicular to the floor, and a sitting back on the box with the hips moving back first on the way down, it allows a safer, faster means of progress.

Benefits of the Box Squat are many:

You can't cheat depth, according to the fellas down there, and you learn to sit back by moving your hips first - thereby increasing hip mobility.

Another benefit is that you develop overall hip power, which of course is important for squat thrust and lower body strength. Box squats require starting from a dead stop in the bottom position, and this develops explosive posterior chain strength.

It's also a safe way to go, because it stops the lifter from buckling and rounding the lower back. It's harder, say the folks who do it, to round the back when you're moving down and back, leading with the hips.

Fans of the box squat recommend beginning with a box that is slightly higher than the knees, and you can use varying depth boxes while you learn. The main thing is, a true box squat requires your hips go slightly lower than the knees in the sit position before coming back up with the weight.

Some use an aerobic box or platform, and the Westside Barbell crew say that Elite FTS sells one online. You can also use rubber bumper plates the gym - though that may be selfish if the supply in your gym isn't great.

EXECUTION OF BOX SQUAT:

Box Squat Starting Position -

The starting position on Box Squats is similar as for Squats. But you'll use a slightly wider stance.

Make sure the bar is stationed low on your back to begin. A high bar doesn't work for Box Squats. Put the bar low, on top of your scapular spine.

Use a narrow Grip -

Narrow makes it easier to keep your upper-back tight, which adds strength.

Foot Stance -

Shouldn't be a sumo stance, but should be wider than your shoulder-width. Feet should be turned out about 30 degrees.

Tight upper-back -

Imagine squeezing a pen between your shoulder blades. Keep this position during the whole lift.

Keep chest up -

Stick chest outward and keep it up. This together with the tight upper-back will prevent your back from bending.

Look Forward -

Fix a point in front of you during the whole lift. Don't look up or down, just look forward or through the mirror.

Push Your Abs Out -

This increases lower back stability. Push abs out as if someone was going to punch you in your stomach.

HOW TO SQUAT DOWN ON BOX:

Lower yourself by moving your hips first. Your knees should hardly move during Box Squats, it all comes from your hips.

Sit Back, and lead by pushing your hips back as far as you can. Think sitting on a toilet. Your knees don't move, your hips move back - which is why keeping your chest and abs out stabilize.

Shins are perpendicular to the floor - even past perpendicular to the floor. You'll get this by moving your hips first. Push them back as far as you can.

Keep the knees out - your upper-thighs must stay in line with your feet to avoid knee injuries. Imagine pushing your knees out in the same direction as where your toes point.

Sit down on the box, but do not let yourself fall down on it.

Lower yourself under good control - not slowly, but also not a quick touch and go. It should be fluid and controlled.

Remember to stay tight - don't relax your muscles, it can cause back injuries. Keep all your muscles tight on the box.

HOW TO SQUAT OFF THE BOX:

Stay tight, keep your chest up and look forward. Squat up by thinking "hips up," do not lean forward.

Plant heels firmly on the floor, and curl your toes. Heels keep you from losing balance. Push from the outer side of your feet, and explode. You can't do Box Squats slowly. Think: Explode upward from hips. That's how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES OF EXECUTION:

As with any weight lifting exercise, the lower back can become compromised if you don't execute correct form. The key is to sit on the box and stay tight, not to bounce or relax at any point.

Mistake 1: Bouncing off The Box - This sandwiches your spine between the bar and the box, causing back injuries. Lower yourself under control to sit on the box for a brief moment and begin coming up.

Mistake 2: Relaxing on The Box - When you do this, your spine gets the whole load as surrounding muscles can't provide support. Stay tight, push your abs out.

Mistake 3: Keeping Knees Forward - It kills posterior chain strength. Keep your shins at perpendicular to the floor - or past. Lower yourself by pushing your hips back.

Mistake 4: Rocking Forward - Won't allow you to use your glutes effectively and will risk back injury. Squat up by moving your hips up. Keep your torso still.

Mistake 5: Leaning Forward - Can make your back round. Instead, look forward, keeping a big chest, with shoulder blades back and down; arch your back, push your abs out. Squat.

Mistake 6: Keeping knees in - This puts uneven compression on knee joint. Push your knees out from start to finish. Keep your thighs in line with your feet.

By squatting deeper than you imagined in a cage, box squats allow you to isolate all the correct muscles. Through isolating all the correct muscles, it enables you to develop additional flexibility, and muscle development, and quickly improves your pulling strength for things like deadlifts and Olympic pulls. In a word, box squats are the versatility lifters need to move past those plateaus, and a great start for beginners to ingrain the most correct form.

Bodybuilding Workout Routine - The Box Squat
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A Beginner's Weight Lifting Routine For Women

A Beginner's Weight Lifting Routine For Women
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A Beginner's Weight Lifting Routine For Women

The benefits of lifting weights among women is plentiful. Weight lifting is a form of resistance training which helps to build bone density, and build stabilizer muscles to help prevent future sprains. It is also excellent at raising metabolism and burning body fat. It also increases well being and feelings of overall happiness.

A Beginner's Weight Lifting Routine For Women

Deciding to incorporate weight lifting into your routine is a big first step. Now is the time to get educated about proper form, technique and routines so you can build your muscles at their optimal level. Simply throwing some weights around at the gym will rarely give you the results you desire.

A Beginner's Weight Lifting Routine For Women
A Beginner's Weight Lifting Routine For Women

First familiarize yourself with the major muscle groups of the human body, including the pectorals in the chest, deltoids in the shoulder, biceps and triceps in the arms, lattimus dorsi and trapezus in the back, abdominals in the core, and quadriceps, hamstrings and calf muscles in the legs.

You will start with compound movements, which is those incorporating two or more major muscle groups. This will introduce your muscles to your new weight lifting routine, help strengthen the stabilizing muscles and will allow you to exercise more muscle groups in less amount of time.

It is best to begin with an all body routine, meaning you will exercise all the major muscle groups of the body in one routine. Choose one to two exercises per large muscle group and do 3-4 sets each with 8-12 repetitions. You will do this workout three or four times a week, resting at least one day between workouts. Here is an example of a full body routine:

Chest - Incline Bench Press
Deltoids- Military Shoulder Press, Side Lateral Raises
Biceps - Bicep Curls, Concentration Curls
Triceps - Tricep Pressdowns
Back - Seated Cable Row, Lat Pulldowns, Bent Over Rows
Legs - Squats, Lunges
Hamstrings - Hamstring Curls
Calves - Calf Raises
Abs - Crunches, Reverse Crunches

After 4-6 weeks, you will notice yourself getting progressively stronger. After the six week mark, you can do a upper body/lower body split routine, which means you work the upper body on one day, and the lower body on a different day. This allows you to work more muscles and perform isolation movements, or those exercises utilizing only one major muscle group.

Do each upper body and lower body workout twice a week. Here is an example:

Upper Body
Chest - Bench Press, Cable Flye
Deltoids- Upright Rows, Shoulder Press
Back - Bent Over Rows, Lat Pulldowns
Triceps - Skullcrushers, Tricep Pressdowns
Biceps - Concentration Curls, Preacher Curls

Lower Body
Quads - Squats, Walking Lunges, Seated Leg Extension
Hamstrings - hamstring Curls, Barbell Romanian Deadlift
Calves - Calf Raise, Donkey Calf Raise
Abs - Crunches on Stability Ball, Oblique Crunches

An upper body workout can be performed on Monday and Thursday and lower body workout on Tuesday and Friday.

After a few months of an upper/lower split routine you can further split your routine into specific muscle groups, and will have graduated onto an intermediate weight lifting routine.

A Beginner's Weight Lifting Routine For Women
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The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster

The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster
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The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster

The upper body is one of the most important areas on your body to workout. The most effective upper body workout for men will work the chest, shoulders, arms, upper back, and the abdominal muscles. These muscles are important because they make up much of the muscles that are used everyday. To help you get the most out of your upper body workout take a look at 4 tips to help you maximize your efforts quickly.

The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster

Focus On The Back And Chest Muscles: Your chest and back are two of the larger muscles in your upper body. When you perform exercises for your chest and back you will also work the muscles in your arms and shoulders. Some of the best exercises to work your back and chest include: the push up, chest fly, reverse fly, chest press, dumbbell row, and one armed row.

The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster
The Most Effective Upper Body Workout For Men - 4 Tips That Will Maximize Your Muscle Gain Faster

Work On One Group Of Muscles Each Day: When you focus on working one muscle group each day you will develop those muscles quicker. You should aim to perform about 3 exercises for each muscle group. When you go this route it will allow you to use heavier weights because you will only be working one group of muscles and you won't need to save your energy for nothing else.

Alternate Muscle Groups: Your workouts will be faster and more efficient if you alternate between one muscle group and another one. So you can perform an exercise to work your chest muscles and then alternate to an exercise which will work the muscles in your back.

Compound Exercises: Exercises that work different muscle groups are known as compound exercises which make them very effective. This will cut your workout time in half since you will be able to use the same weight to work different muscles in your upper body.

Upper body workouts for men are popular because they will shape, tone, and build up your muscles.

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The 5 Best Exercises For Building Mass & Power

The 5 Best Exercises For Building Mass & Power

The 5 Best Exercises For Building Mass & Power
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The 5 Best Exercises For Building Mass & Power

There are plenty of exercises to choose from in the Iron Game, but only a handful are considered essential exercises.

The 5 Best Exercises For Building Mass & Power

And of that handful, five are what's known as tools of the trade exercises, the indispensable few you must have in your workout program.

The 5 Best Exercises For Building Mass & Power
The 5 Best Exercises For Building Mass & Power

Here are the five best exercises on the planet for building muscle and power. Add these to your workout and watch your gains soar.

1. The Squat
The big boy of all weight bearing exercises. The squat has been called the king of all exercises and rightly so. The squats have am indirect effect on your body, meaning squats work just about every muscle in the body, especially the thighs and quads. Even the calves get worked with heavy squats.

2. The Deadlift
Another exercise with massive indirect effects. The deadlift works the whole body and some say all you need is the deadlift and a pressing exercise and you're in business. The hamstrings and back are the hardest hit. The deadlift is also the best ab exercise around. Do a couple sets of good, hard deadlifts once and see how sore you abs are after.

3. Overhead Press
Great exercise for your shoulders and upper back. Do them standing up instead of setting down. Why? Because it's harder that's why. The old timers did heavy presses and they always did them standing. Many of the old-school lifters liked to press heavy dumbbells to work one arm at a time. Barbells or dumbbells, either way, do presses.

4. Bench Press
Works the chest and the triceps hard. No need to do wimpy tricep pushdowns or french presses with this bad boy. Heavy benches are the only exercise you need to work your chest and triceps.

5. Chins
The chin up is the best bicep exercise around, bar none. Try this experiment: Flex your bicep but keep the palm of your hand facing away from you. You should be looking at the back of your hand. Now grab your bicep with your other hand and feel how soft it is. Now rotate your wrist so that the palm of your hand on the flexed bicep is now facing you. Did you feel the contraction? That's what happens during heavy chins. If you're getting off too many reps, add weight to your body. If you can't do chins, switch to pulldowns instead, but keep your palms facing you.

There you have it. The five best exercises for building mass and power. If you make these fabulous five the foundation of your program, lift heavy and with max intensity, you'll be out-growing your clothes before you know it.

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Female Bodybuilding Strategies For Beginners

Female Bodybuilding Strategies For Beginners
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Female Bodybuilding Strategies For Beginners

If you're new to bodybuilding, I'm going to share with you some of the strategies I've used to get me ready for a competition. I would like to first say that it really isn't that hard to achieve success in this sport. The problem is that most people don't have the dedication and will power to apply the necessary task to have success. If you have the ability to dedicate yourself to a simple and mundane process, please continue reading.

Female Bodybuilding Strategies For Beginners

Diet is everything

Female Bodybuilding Strategies For Beginners
Female Bodybuilding Strategies For Beginners

Your diet is the most important thing you'll ever do in bodybuilding. Most people think it's the gym, but it's not. I didn't start to see great success until I put more time and effort into planning my diet, than I did at the gym. You need to get on the smaller meals more often diet. This is essential to speed up your metabolism. There is also the added benefit of maximizing muscle growth. The way you build muscle isn't an instantaneous process. It happens over a period of time, so you need to have a constant flow of nutrients coming in to do the necessary repairs.

Sleep

I think sleep is the second most important thing. Most people would say that it would be workout, but I disagree. I've had pretty bad workouts, but did good because my diet and sleep were in order. You have to recognize the fact that your body does the main portion of body repair during your sleep time. Your body expects you to sleep for 8-9hrs a night, so if you're not doing that than you're missing out on a lot of potential muscle growth.

Female Bodybuilding Strategies For Beginners
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Workout Plan For Beginners

Workout Plan For Beginners
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Workout Plan For Beginners

What kind of program you start with depends on your specific goals. This article will help you shed some light on myth that there is no perfect method in fitness. For example if you want to lose weight, running or cardio might not be the best thing. So let's start with understanding fitness in general.

Workout Plan For Beginners

Cardio for Weight loss?

Workout Plan For Beginners
Workout Plan For Beginners

If your goal is weight loss, then spending 1 hr on treadmill or running early in the morning(before breakfast) might give you OK results but it also has lot of drawbacks. In these kind of workouts you burn out your muscles as well as fat. In reality, fat is the last thing you'll burn in any workouts. You'll be burning glycogen stored in your body first and then muscles...

You see every pound of muscle you have will burn 50 calories a day. If you burn these muscles, your metabolism will slow down. You'll lose weight, no doubt about that but you'll also lose very important muscles.

Building body or strength?

If you check out with your local gym, there is very good chance that your coach or instructor in the gym will make you do High number of reps (around 15-20) every set. According to them this build body and strength and what not... Again this is OK but would you like to get access to better way of building strength & body?

Here's better way : If you use low reps with more sets (3 reps X 6 Sets) with heavy weights, not only you are making your muscles stronger but also you'll be shaping them.

A Beginners Workout plan

From my experience I had great results with strength training and working with cardio (High intensity training). Beginners on this workout gain strength in leaps and bounds and make great progress. If you check out most of the programs I have shared, you'll see I use many types of workouts which includes free weights, bodyweight calisthenics, odd objects like sandbag and other equipments like kettlebell. I always believe in "the chain is as stronger as its weakest link".

You workout every weakness of yours. You find out where your weakness likes and improve it. Not only gym rats who either work on their chest or biceps daily basis but forgets about the big gut hanging in front of them.

Workout Plan For Beginners
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Bodybuilding Exercises

Bodybuilding Exercises
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Bodybuilding Exercises

In this age of 00 strength machines and 00 treadmills, it may surprise readers to learn that some of the best bodybuilding exercises can be performed for as little as 0! That's right, you don't need chrome and glitz to transform your physique. Long before Universal, Nautilus, and Hammer Strength, came on the scene, bodybuilders had been packing on muscle mass by training with good old-fashioned barbells.

Bodybuilding Exercises

The following (in no particular order) are our choices as the top bodybuilding exercises of all time.

Bodybuilding Exercises
Bodybuilding Exercises

Squats

Most authorities consider squats to be the best leg exercise. Period. One set of all out squats will do more for your lower body than 10 sets of leg extensions. Squats are also one of the most natural and basic of all body movements (let's face it how often do you mimic the leg extension in the run of a day!) and target virtually the entire lower body.

Barbell Bench Press

The barbell bench press can be considered squats for the upper body. No pretty machine comes close to what this basic bodybuilding exercise will do for your torso. Long before the Pec deck started taking up space in gyms, bodybuilders were putting muscle mass on their chest, triceps, and shoulders, by training with barbell presses.

Deadlifts

Although long considered a powerlifting exercise, deadlifts are one of those exercises that often get neglected by bodybuilders because they take a lot of effort to do properly. But deadlifts will build you a set of python-sized spinal erectors as well as bestow on you that "no neck" look. They'll also do wonders for your hamstrings and thighs.

Chin-ups

Long before lat pulldowns transformed the way people trained their backs; chin-ups were tops of back bodybuilding exercises. The great thing about chins is that you can do them just about anywhere from a play ground to a basement. Unlike lat pulldowns, chin-ups require you to lift as well as stabilize your body (i.e. keep your body from swaying). This is what makes them so effective.

Barbell rows

If chin-ups widen your back and produce that much-coveted v-taper, barbell rows will give your inner back that dense, thick, meaty look. Unlike the more often substituted T-bar row, barbell rows have none of the balancing removed. You have to lift and balance the weight. There is no pivoting on the floor or being locked in a given plan of motion that may be unnatural for your body.

Seated Barbell Press

This is another oldie but goodie. Training with seated barbell presses will give your shoulders that cannonball look. Seated barbell presses evolved from the old standing press that was so popular with Olympic lifters and bodybuilders in the 1940's and 1950's. They've stood the test of time and you should be doing them.

Barbell curls

It's safe to say that the first exercise performed on barbells when they were invented was a barbell curl. No cable or machine curl will come close to what these babies will do for your biceps muscle mass. They'll also build up a phenomenal set of forearms. So if you want hams hanging from your shoulder joints you must add barbell curls to your bodybuilding exercises.

Lying triceps extensions

Lying triceps extensions, also called skullcrushers, are the triceps equivalent of barbell curls. They're simple, basic, and will bring those horseshoes out for all to admire. So you can fluff with kickbacks or cable extensions or put some serious meat on your arms with this great bodybuilding exercise!

Push-ups

Push-ups go back even further than barbell exercises. Push-ups are the best bodyweight exercise for building the chest, shoulders, and triceps. By changing the height of the legs you can target different parts of the chest. They can also be done just about anywhere, whether the gym or in a hotel room while on the road. So drop and give me 20!

Crunches

Crunches will strengthen your abdominal core. They'll also improve your posture and help protect your lower back. Crunches evolved from sit-ups, but unlike sit-ups they place less stress on your lower back and keep the hip flexors from contributing to the exercise. As with push-ups crunches can be done just about anywhere and should be the primary exercise in your abdominal routine.

Bodybuilding Exercises
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Abdominal Exercise Routines For Beginners

Abdominal Exercise Routines For Beginners
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Abdominal Exercise Routines For Beginners

Every process of building starts from a foundation. The ultimate success of the process also depends on how well the foundation steps were taken and implemented. This is perhaps more notable in body building than anywhere else. The foundation of a body building program determines to a large extent the success that accrues from exercising and a dieting. It is therefore crucial that a body builder who has just initiated a body building program to begin exercising the abdomen as early as possible.

Abdominal Exercise Routines For Beginners

Abs exercises are a crucial component of a body building routine and no body builder can succeed in building an impressive, prize winning physique without putting necessary efforts to build the abs. Lifting and stretching exercises are especially effective in working out the abs. For a beginner, it is very important that abs exercises are incorporated into the workout schedules. Developing of various muscle groups should never leave behind the development of abdominal muscles. The muscles are very hard to develop and they take a lot of time and effort to define.

Abdominal Exercise Routines For Beginners
Abdominal Exercise Routines For Beginners

A human abdominal region is what we call the abs in short. Basically the abdomen constitutes three muscles namely the rectus abdominis, obliques abdominis and the trasversus abdominis, the rectus abdominis is a large, tough and flat muscle wall running from the pubic bone to the lower chest region. Obliques abdominis also called obliques refers to the muscle that runs alongside the mid-section of the stomach, attached on the lower ribcage all over to the pubic region. Obliques can further be divided into internal and external obliques. Finally, the transversus abdominis is the thin muscle lining running horizontally across the entire abdomen.

A beginner should therefore target these three abdominal muscles when doing the abs exercises. To achieve the most effective results, the abs exercises should constitute three exercises namely crunches, pelvic tilts and side bends. Three sets of crunches with at least 15 reps each help to maximally workout the upper abs. Three sets of pelvic tilts done with at least 15 reps each can help target the lower 4 abs, just below the navel. For the side bends, three sets of at least 15 reps each can help to fully exercise both the obliques.

These exercises should be scheduled to target specific regions of the abdomen. Yet it is very advisable to incorporate the abs exercises as part of a larger workout routine incorporating exercises essentially targeting other body parts too. Such a comprehensive workout program can have the first day targeting the abs, the back and then the biceps. On the second day, the body builder can target the abs again, then the shoulders and the hamstrings. On the thirds day of the week a beginner can fore go the abs and instead concentrate on calves, forearms and the quads. However during the third session, it is advisable that the beginner works out the abs and combines these exercises with those of the triceps and the chest.

Such a routine can be maintained for three weeks before the beginner adds another set to the three normal set. This increases the workout intensity. After the initial start out, it is important that the intensity of abs exercises be increased gradually for perpetual gains.

Abdominal Exercise Routines For Beginners
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Beginner Core Exercises - Tips For Beginners Who Want To Start Exercising

Beginner Core Exercises - Tips For Beginners Who Want To Start Exercising
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Beginner Core Exercises - Tips For Beginners Who Want To Start Exercising

You have finally made up your mind; it's now time to start working out. So what exercises should I start doing to see the fastest results?

Beginner Core Exercises - Tips For Beginners Who Want To Start Exercising

In this article, beginner core exercises are going to be the key ingredient and foundation to a successful fitness plan. Knowledge is the key to see the results of your hard work. The exercises here have been taught for years with good results.

Beginner Core Exercises - Tips For Beginners Who Want To Start Exercising
Beginner Core Exercises - Tips For Beginners Who Want To Start Exercising

The one important thing to remember is, all the knowledge in the world won't help if you don't commit to finding the time to exercise. That is one of the most common pitfalls in fitness. Time, motivation and discipline. If you have at least two of the three, there's a good chance of seeing some fantastic results.

There are many ways of exercising now. Just turn on the television set in the morning or on the weekends and that's all you see. Some are gimmicks and some of the equipment is not. The most important thing is to find the one thing you enjoy doing and make that part of your workout plan.

Some exercises includes walking, hiking, swimming, running, cardio, aerobics, yoga and pilates. I think that I included most of them. Surely that's a lot of routines I touched on. So many different exercise routines, but which one is the best.

There is one key exercise I left out and that is strength training. You incorporate this into your existing routine, or just do strength training with some cardio or aerobics and watch what happens. If you have never did any type of weight lifting or resistance training, you're body in for a shock. Now that's a good thing because if you are working out and not seeing the results. It's probably because your body is use to the routine you are doing right now.

Whether you want that ripped look or want to add some muscle to your body, lifting weights is the way to go. Weight training for beginners allows you to look your best. Men and women have found that adding in some form of resistance helps with shedding pounds, getting more defined and adding some muscle tone.

Please don't think that adding in some form of weight lifting, you are going to get huge. There is some misguided information out there that tells people this. Mostly everyone I come across who is a looking for a beginner fitness plan wants to see results, but understands it takes time and dedication.

So my main point of this article is to let you know that any form of exercise is better than doing nothing. Now if you want to see fast improvement in your strength gains, muscular development, weight loss and muscle conditioning. You should try weight lifting and incorporate it into your existing routine. I think you will like the results.

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Barbell Exercises That Suit Beginners

Barbell Exercises That Suit Beginners
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Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the barbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.
Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:
Day 1 - Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 - Quads, Forearms, Calves
Day 4 - Triceps, Chest, Abs
The exercises recommended for beginners are as follows:
CHEST: Bench press
SHOULDERS: Upright row, military press, front shrug
TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar
BICEPS: Standing curl, EZ standing curl
LOWER BODY: Squat, reverse lunge, calf raise

Barbell Exercises That Suit Beginners

Barbell Exercises That Suit Beginners
Barbell Exercises That Suit Beginners




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A Beginner's Workout ABC Chart

A Beginner's Workout ABC Chart
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A Beginner's Workout ABC Chart

Beginners should first focus the priorities towards stimulating general body fitness. Developing the foundation for later muscle accumulation is and should always be a priority. One key way of doing this successfully is to ensure that all muscle groups in the body are recruited and defined during the initial months of workout.

A Beginner's Workout ABC Chart

The exercise routine for beginners ought to primarily recruit such muscles as represent the body structure framework, uniformly and progressively. Leg presses performed in singular sets of 15 reps are ideal exercises that target the quads. Leg presses can and do also compound in working out the glutes and the hamstrings on the secondary level. Secondly, leg extensions performed in triple sets of at least 15 reps each are also useful in recruiting and defining the quads. Both these exercises should optimally be repeated at least twice a week for the most gains. The third basic and useful exercise routine ideal for beginner body builders is the hamstring curls performed in triple sets of at least 15 reps each. The hamstring curls exclusive isolates and exercises the hamstrings to the highest definition possible.

A Beginner's Workout ABC Chart
A Beginner's Workout ABC Chart

The fourth ideal beginner exercises that should be incorporated in weekly workouts is the standing calf raises ideally performed in triple sets of at least 15 reps each. Standing calf raises optimally works out the gastrocnemius muscle and helps stimulate its development and definition. The fifth and final exercise routine basic for a beginner's workout is the seated calf raises performed in triple sets of at least 15 reps each for at least two sessions per week. Seated calf raises are ideally exercise and exhaustively work out the soleus muscle which lies directly under the developed gastrocnemius muscle.

The beginner body builder just like professional body builders must incorporate proportional scheduling for the specific body parts in a way that allows for their development. Each beginner body builder should preferentially adopt a four day-weekly workout schedule structured with specific allocations for individual muscle group's workout. It is important that adequate lower body exercises are factored into the workout program on weekly basis. For instance, the first day of workout should target the biceps, the back and the abs.

In the second day of workout, which should allow effective and adequate recovery after the first day's workout, can target the hamstrings followed by the shoulders and abs. A lapse of time can and should be left in between before taking on the next workout to allow these muscles to fully recover, rejuvenate and grow. On the third day of workout, the beginner body builder may target the quads and the forearms and then the calves preferentially in that order during the workout session. On the fourth and preferably the last workout in the week may target the triceps, the chest and the abs again.

During the initial weeks of a beginner's workout, a single set of these exercises is adequate and then after considerable muscle mass and strength gains, a single set can be added. After some two or more weeks, another set can be added to make a maximum of three sets per workout session. These exercise if properly performed and accompanied by appropriate dieting, the beginner body builder will be ready to graduate to the next level of intensity such as the intensive intermediate body building level, within three months.

A Beginner's Workout ABC Chart
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