Pre-Exhaust a Lagging Chest? Chest Training Tips

Pre-Exhausting Q & A

Q: Is pre-exhausting a good idea for a lagging chest? Hearing people say it’s great because you don’t have to go as heavy on your presses. If you do flyes and pec deck first. Feeling the presses more in your pecs instead of your shoulders and triceps. Others say the fact that you can’t use as much weight on your presses makes pre-exhausting a bad idea. Which is the best idea?

bodybuilding-supplements-build-big-chest-musclesA: Pre-exhausing can be a good idea. But not relying on it all the time. You should make more of an effort to figure out exactly what you need to do to get your pecs to do the work. Even if you start with presses. Sometimes a problem is shoulders wanting to take over. You need to play around with different body positions. Like rolling your shoulders back and down and pinching your shoulder blades together. You’ll be better off in the long run using heavier weights on the pressing movements for chest. Some will say a muscle doesn’t know how much it’s lifting and that you can make a lighter weight feel heavy. That’s something you consider if injured and really must go lighter.

Otherwise, work harder on feeling your chest. Don’t be afraid to use lighter weights to learn that. Also don’t be afraid to try machines like the Smith or Hammer Strength. Machines can definitely be effective if you have a good mind-muscle connection and work hard with decent weights. Supplementing with bodybuilding supplements can help with building big muscles and muscle recovery. Helping you achieve your bodybuilding and chest goals.

 

Arm Training Goals and Workouts

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Arm Training and Bodybuilding

When starting bodybuilding, many individuals training in a manner that allows feeling the individual muscles working. Not doing any compound exercises for triceps like dips or close grip pull presses. Some feel those exercises not seeming the best for isolating the muscles and making them grow. Feeling that too much chest and shoulders working, which seems wrong.  Below arm training exercises that will set you in motion for building big muscles and intense strength gains.

Biceps/Triceps Superset Workout A

Three sets of Cambered or Straight bar cable curls. Superset with: Cambered bar triceps press downs (with elbows tucked, not elbows out)

3 sets of Dumbbell Curls. (Sometimes alternating or together, sometimes hammer or cross body). Superset with: Lying dumbbell triceps extensions.

Three sets of Seated High Pulley Cable Curls. Superset with Bent over cable triceps extensions.

3 sets of  Cambered bar Preacher Curls. Superset with Lying cambered bar triceps extensions. (skull crushers)

Try doing three out of four supersets for the days you decide to superset arms.

Biceps/Triceps Superset Workout B

Do three sets of the exercises above, then three sets of the other, like this.

Three sets of cambered bard preacher curls.

3 sets of skull crushers.

Three sets of cambered or straight bar seated high pulley cable curls.

3 sets of cambered or straight bar press downs (elbows tucked).

Three sets of dumbbell curls (sometimes alternation or together, hammer or cross body).

3 sets of lying dumbbell triceps extensions.

Three sets of one arm cable curls.

3 sets of bent over one arm cable press downs.

Anabolic Back Workouts

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Anabolic Back Workouts

Get your back muscles in an anaboic state to build big muscles and intense strength gains. Below are four different workouts you can choose from. Switching it up keeps your muscles growing. Adding muscle building supplements helps your muscles grow and recovery quick so you can lift more and go heavy.

Workout 1

Chins (only as a warm up-four sets of 10-12 reps or more if you can, may use various grips)

Barbell Rowing

Reverse-grip Pulldowns

Machine Rowing

Do six sets of each exercise. Trying to use weights that allow you to reach failure at these rep ranges. 16, 8, 12, 6, 10, 5. Use the muscle confusion principle. Muscle confusion involves doing a different rep range for every set of an exercise. Not pyramiding up or down in a steady manner. Instead, go back and forth between heavy and more moderate weight from set to set. This really stimulates the muscle in a way that’s totally unaccustomed to. It may sound silly, but give it a try and you’ll change your mind.

Set 1: 15 reps – Set 2: 6 reps –  Set 3: 12 reps – Set 4: 8 reps – Set 5: 10 reps – Set 6: 5 reps.

anabolic-supplementsWorkout 2

Chins to front- four sets to failure

Pullover Machine- four sets of 20 reps, if there is no machine, use a dumbbell

Cable Machine Rowing- three sets of 12 reps.

High Rows- three sets of 25 reps. Pull from a high pulley to your chest using either a shore straight bar or a rope attachment.

Workout 3

LOWER BACK:

Machine Rows- five sets of six reps

Reverse-grip Barbell Rows- three sets of 12 rep

Dumbbell Rows- one drop set for each arm. Eight reps then drop, eight more then drop, and eight more.

UPPER BACK:

Wide-grip Pulldowns- three sets of nine reps

Reverse-grip Pulldowns- three sets of nine reps

High Rows-three sets of nine reps

If you can do this whole workout at once, that s fine. You may be able to do it better if you split it up into a morning and evening workout, time permitting.

Workout 4

Reverse-grip Pulldowns- four sets of 15-16 reps (pyramid up in weight)

T-bar Rowing- same sets and reps

Pulldowns to Front- same sets and reps

Barbell Rows- same sets and reps-Superset with Pullovers-four sets of 20

 

 

Protein and Building Big Muscles

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Proteins Before Bed: Key to Bigger Guns?

muscle-building-supplementsSleep promotes repair and restoration. A study at Maastricht University Medical Center found that consuming 20 grams of casein protein 30 minutes before bedtime helps build muscles. Proteins promoted protein synthesis more than a placebo (fake proteins). The test subjects performed a vigorous bout of weight training at 8:00 pm. The bodybuilding supplement increased the rate of protein synthesis by 21 percent. Also boosting the overall protein balance by more than 100 percent. Researchers used sophisticated isotopic labeling methods to  measure the rate of proteins synthesis.

This is an important study for bodybuilders. After weight training, consuming a muscle building supplement shortly before bed will promote recovery and maximize proteins synthesis.

Leucine + Protein: Better than Protein Alone

Leucine is a key amino acid for stimulating muscle synthesis. In addition to supplying protein building blocks, leucine is a signaling chemical that triggers a synthesis pathway called mTOR.  Protein high in leucine triggers synthesis, even in the absence of muscle tension and exercise. This is particularly important in older adults, who lose muscle mass with age and typically inactive. The maximum beneficial amount of proteins in a single meal for promoting muscle synthesis is about 20 to 20 grams. A study found that a meal containing 20 grams supplemented with 2.5 grams of leucine increased muscle synthesis more than just proteins alone in again men (74 years old). This was a sophisticated study using isotope tracers.

Which Kind of Squat is Best?

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If you don’t squat, then chances are, you won’t have huge legs. The squat is an essential exercise for most bodybuilders and powerlifting athletes. But which kind is best and how deep should you squat? Choose a squat that meets your strength requirements for sport. While minimizing the risk of injury.

Types of Squats

legal-steroids-helps-squatsThe traditional high bar squat involves squatting with the feet shoulder-width apart with the bar placed high on the upper back. The powerlifting squat involves a wider stance and a bar carried lower on the back. The box squat is a powerlifting squat to a box, with a settle at the bottom of the movement. Box squats require a vigorous hip drive to get you out of the hole. Researchers found that the knees traveled past the toes during the down portion of the traditional squat. The shins remained more vertical during the powerlifting and box squats. The traditional squat placed greater strain on the ankles and spine compared to the other movements. The power squat resulted in the greatest load on the hips.

How Deep Should You Squat?

That depends on your goals. Deep squatting overloaded the quads and glutes better than parallel or partial squats. Triggering more significant muscle activation. Adding legal steroids helps build muscle fast and improving strength. Bodybuilding supplements build muscle, making you stronger and improving your squat.

Athletes involved in power sports such as football should do partial squats (knees bent 120 degrees) using heavy weights. Bodybuilders and people interested in building lower body mass should do parallel squats. This increases the total workload on the leg and thigh muscles. Practicing five reps is superior to 10 reps using heavy weights because it maximizes work and overloads the muscle best. Performing high repetition partial squats with low or moderate weights is least effective way to overload the lower body muscles.

Good squatting technique involves maintaining a neutral spine and hinging at the hips during the exercise. Form often breaks down during deep squats. Avoid rounding the back in increase squat depth gradually.

Grow Big Muscles! 7 GREAT TIPS

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Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how big muscles to grow again.

• You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week. Taking an anabolic supplement will help with recovery and building big muscles.

• You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

• Add a legal steroids supplement to your daily supplement routine.

• You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, so supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner. Adding anabolic supplements and legal steroids will help your body transform!

3 Simple Steps to Ripped & Shredded Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun.

It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid ripped muscles physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped muscles” mode may want to try  (Tren) Trendrolic.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamed up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become  ripped muscles.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

Rather the only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your body weight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of body weight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity. While minimizing the muscle loss that inevitably accompanies a fat burning cycle. Focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof. Allowing you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window. Following this misguided method will only cause you to lose muscle mass and strength. It will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

3) Buy a quality fat burning supplement like Trendrolic by PrimoLabz

End of story.

Furthermore, I’ll see you at the beach!

 

Bodybuilder Back and Chest Workouts

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Every bodybuilder and weight trainer will have his or her favorite exercises for each body part.

Whether bodybuilder using dumbbell or plates. That’s how it should be – as you progress through the various stages of learning you’ll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

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 back and 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.

BACK EXERCISES

1. Lat machine pulldowns – this exercise chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.

– Take a shoulder width grip.

– Pull arms towards the thighs keeping the arms straight.

– Pause.

– Return the bar slowly to the starting position.

2. Pulldowns – you can move straight on to this exercise if sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.

– Take a shoulder width grip.

– Pull bar to the chest area.

– Pause.

– Return the bar slowly to the starting position.

CHEST EXERCISES

legal-steroids1. Dumbbell flyes – this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. Performed 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.

When combining these exercises with legal steroids or steroid alternatives, like muscle building supplements-Your gains will be explosive!

Never Skip Breakfast Again!

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Your A.M meal truly is the most important for preventing late day binges. Fill up your meal with dietitian approved, easy prep picks.

muscle-building-supplements

Healthy Breakfast Ideas

Breakfast is the most important meal. Whether building muscle or trying to lose weight, starting the day off right gives you the fuel you need. Try adding muscle building supplements or pre workout supplements to your morning routine. These bodybuilding supplements give your body the push you need to achieve your summer body goals.

Breakfast Ideas

  1. Veggie Scamble – Scambling two eggs with spinach and tomotoes.
  2. Cereal Combo – Mix 1/2 cup of a high fiber blend cereal with 1/2 cup of greek yogurt.
  3. On the Go Eggs – Top fiber crackers with 1/4 of an avocado and two hard boiled eggs.
  4. A.M. Toast – Top a slice of whole grain bread with 2 T nut butter and a banana, then sprinkle with hemp seed for crunch for a good dose of protein.
  5. Overnight Oats – Add milk with oats the night before and refrigerate over night.
  6. Oatmeal Bowl – High in fiber, oatmeal will keep you full until lunch.
  7. Yogurt Parfait – Layer up by grabbing a 5.3 oz of yogurt and add walnuts and 1/2 cup of raspberries.
  8. Grab and Go Yogurt – For busy mornings, take protein packed yogurt and add an orange for an excellent source of vitamin C.
  9. Nut Butter Blend – Microwave 2 T nut butter for 20 seconds. Then add fruit and hemp seeds. The protein and fiber combo will give you a burst of energy.
  10.  A Savory Spread – 1/4 cup of cottage cheese and a few pistachios delivers a hit of flavonoids. An antioxidant that can reduce inflammation.

Nutrition Tips

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RED MEAT AND PROCESSED MEAT CONSUMPTION-Linked to Disturbed Blood Sugar Regulation

Nutrition tips for diabetic prevention. Increased levels of blood sugar and insulin are symptoms of pre-diabetes and type 2 diabetes, which are disturbances in blood sugar regulation. Diabetes increases the risk of heart attack, stroke, heart failure, kidney disease, blindness, impotence, amputation and premature death. A large meta-analysis found a link between red and processed meat consumption and disturbances in blood glucose regulation. Consumption of processed meat was linked to increased blood glucose and insulin. Consumption of red and processed meat is lined to higher body mass index (BMI: proportion of weight to height.) Red and processed meat eaters tend to be fatter, which makes them more prone to type 2 diabetes.

HIGH-PROTEIN DIET PLUS WEIGHT TRAINING Improves Body Composition

The US Dept. of Agriculture recommends that people consume .8 grams of protein per kilogram of body weight. Active people might benefit from as much as 1.5 grams per kilogram. Researchers found that high protein intake (3.4 grams per kilogram of body weight per day) plus a periodized weight training program showed greater decrease in body weight, percent fat and fat mass than a group consuming 2.3 grams of protein per kilogram of body weight. While there was no differences in lean muscle mass. Previous studies showed overfeeding protein without weight training did not alter body composition. They concluded that intensely training athletes would benefit from protein intake greater than 2 grams of protein per kilogram of body weight per day.

PALEO DIET Improves Metabolic Syndrome Symptoms

The Paleolithic or “caveman diet” is based on consuming berries, nuts, lean grass fed meats and fish. Proponents of the diet claim that human genes evolved over thousands of years. Optimizing metabolism from eating these natural foods. Industrialization changed the human diet suddenly to include the consumption of grains and calorie dense, high fat, processed foods. Food choices also increased which promoted overeating and overconsumption of unhealthy foods. While researchers found the Paleolithic diet improved symptoms of the metabolic syndrome. A cluster of risk factors that include abdominal fat deposition, abnormal blood fats, high blood pressure, insulin resistance and type 2 diabetes. Furthermore,  consuming the Paleo diet showed decreases in waist circumference, blood fats and blood sugar. While compared to people consuming a normal diet.