If you enjoy doing dumbell rows, check out this monster. A 375 Pound dumbell ! And yes, they actually lift this thing.
Dumbell rows are a must for large back muscle development. Want a big back, you gotta move big weight.
The back supports the weight of the upper body and has to be strong to carry out its work unhindered. People focus on strengthening their lower back, but upper back muscles too need toning up. A well toned back looks good and helps in maintaining correct posture. Upper back exercises are a good way of strengthening the upper back. Some effective upper back exercises are mentioned below.
Upper Back Exercises
There are several option for well rounded back muscle growth and development. Lat pull-downs are a great way to fatigue and finish off any workout session. Historically pull-downs are the standard in bodybuilding for developing the lats, but if you want serious back development you must move some heavy weight.
You will need a narrow workout bench. Lie with the workbench supporting the upper back and neck, and your head leaning over one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually raise the count to fifteen.
Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.
Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position. Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.
These upper back exercises are a great way to build a strong upper back that add to the ‘V’ shape of the body. Whether you are competing in bodybuilding or just a serious weightlifter seeking maximum backmuscle growth, these are great exercises.
Thanks For Reading !
EXTRA BONUS VIDEO !
CHECK OUT THE VIDEO BELOW FOR EVEN MORE DETAILS ON BACK TRAINING !
Meet Carl Anderson of Sweden, a.k.a. “The King of Veins”. #CarlitoXXXL
The answer to getting Ripped,Cut, Shredded, and Vascular is Simple – FAT LOSS. Lose The Fat – You’ll Get The Veins !
Fat Burner Pills
Achieving the goal can be easier then you think. It requires some discipline, a workout regimen, a diet, and fat burner pills with a quality fat burner.
Today it seems people are willing to go through almost anything to lose body fat. Fad diet programs, teas, and magical exercise equipment are costly and most often simply ineffective. In order to lose those pounds you have to have a basic understanding of the food you are eating,exercise, and quality fat burning pills.
There are three things to consider when losing body fat.
Diet watch your carbs in general and especially simple carbs. Avoid consuming lots of carbs in the evenings. Quite simply, to lose weight you must burn more calories than you consume.
Weight training having more muscle mass is a huge aid to burning calories and getting lean. Each additional pound of muscle burns 30 50 calories per day at rest.
Cardio to burn the most fat it helps to do it in a glycogen depleted state, such as immediately after waking (before consuming any carbs or fat) or right after lifting weights. HIIT high intensity interval training has been shown to be exponentially more effective at fat burning than endurance type (level resistance) cardio.
All too often people are looking for the hidden secret when it comes time to lose a few pounds, when in reality, it just takes a bit of work and some basic understanding of diet and exercise.
Jimmy Snuka, the WWE Hall of Famer, has died after losing his battle to stomach cancer.
He wrestled from the 1970s onward … all the way through 2010. While Jimmy came into the WWE as a heel, and became famous for his acrobatic wrestling style. He eventually turned and became a good guy. He had a number of shots at the WWE championship — both as a villain and hero — but never won.
The Fijian wrestler, also known as Superfly Snuka, would often punish his opponents with his signature move — the Superfly Splash … which was an epic body slam.
Jimmy was inducted into the WWE Hall of Fame in 1996, while continuing to wrestle. He was managed by the famed Captain Lou Albano.
Jimmy’s daughter, Tamina, who’s also a WWE superstar, just tweeted, “I LOVE YOU DAD.” The Rock also said in Samoan, “Alofa atu i le aiga atoa” which means, “Family is forever.”
Snuka was charged with 3rd degree murder in 2015 in connection to the 1983 death of his then-girlfriend Nancy Argentino. The charges were dismissed just 12 days ago, after the judge determined he had dementia and terminal cancer … and was about to die. Anabolic steroids were NEVER mentioned to be a contributing factor in his case.
He reportedly last wrestled in 2014 … in a cage match. Jimmy died Sunday at the age of 73.
Check Out Jimmy Superfly Snuka’s Very First,and Very Last Wrestling Matches ! A Showman To The End. RIP Superfly.
This Is SuperFly’s Very First Debut in 1982 !
This is the last known video of Jimmy Superfly Snuka !
Strongest Man and Bench Press World Record Holder Dan Kovacs Reveals 3 Basic Tips Guaranteed To Improve Your Bench Press !
Here Are Some General Tips To Help You Start Your Strength Training Routine.
Read the first part of a three part series that will help you design and develop your own lasting strength training routine.
This series covers the 3 most important aspects of setting up a strength training regimen, starting with basic aspects of a strength training routine like goal setting and planning to workout routines and exercise. This article deals with the first stage of a successful strength training routine, goals and a plan for reaching them.
Step 1: Setting Goals
All goals, from successful entrepreneur to earning a doctorate starts off as an idea in your head. Writing down your goals on paper is a good step towards making those dreams a reality. Setting the goal of getting stronger and shaping your body is no different. So, the first step you must take is getting a notebook that you can dedicate to your new workout routine…….and grab some quality bodybuilding supplements too.
Once you have your notebook dedicate the first page to all of your goals, this can be anything from getting in shape for a healthier lifestyle or getting strong enough beat up your brother. Next, break down your goals by the amount of time you expect it to take to reach them. It’s a really good idea to set short and long term goals. Reaching short term goals gives you that extra boost you’ll need to sustain a long term fitness routine and reach some of your bigger, longer term goals. Here is a sample list of goals:
Short Term Goals:
1: Bench press 150 lbs.
2: Keep my routine going for at least a month
3: Be able to do 50 pushups
Long Term Goals:
1: Bench press 200 lbs.
2: Keep my routine going for 3 months
3: Do 100 pushups
4: Look good for prom
Step 2: The Plan
Flip to the next blank page in your fitness journal and write a schedule for working out. A 3 day a week commitment is great for beginners because excessive strength training can damage the body, particularly if you haven’t been active lately. If possible, leave a day between every workout session. This allows your body to recuperate from the stress and rigors of strength training. If you can’t spread out your workout sessions, focus on one muscle group during each session. This will increase the effectiveness of your workouts and also prevent damage being done to your body.
Next, plan your workout routine. A good routine will include stretches to warm up your body. Stretching before workout sessions is also a good way to prevent injuries and remain limber. Starting off with a few pushups and crunches is also a great way to gear your body up for a tough weight training routine.
Now, get out your journal and set dates and times for your fitness sessions, be very specific and make sure you have enough to time warm up and cool down. Decide what muscle groups you’ll be working each day and design a workout routine specifically for yourself. This will prevent you from competing against Joe Blow next to you who has been regularly working out for the past 5 years and keep you on track to reach your goals.
Step 3: Your First Workout
Your first workout ever is not going to be your “normal routine”. Rather, your going to use your first session to gauge how in-shape you are. Start with stretches of course and then perform some of these exercises to determine your physical condition: See how many crunches, sit, pull and chin ups you can do in a minute. Next, check your max. (Max means the maximum weight you can lift during an exercise.) You can do this with bench press, leg press, curling, chest press, shoulder press, squats, and almost any other strength training exercise. Next, you’re going to want to the amount of weight you can rep with every strength training exercise you plan to do. (To “rep” means to perform an exercise frequently without stopping.) Write down all your results in your fitness journal and date it. You’ll use this to track your progress which will also keep you motivated to continue your strength training routine.
That ends part I in this series. Part II will detail specific strength training routines designed to achieve certain goals such as body definition and muscle building. I hope you understand the importance of keeping a log of your fitness routine because it can mean the difference between exercising for a week and exercising for life!
If Jay, now 41, did indeed hit the competitive stage again (his last appearance was sixth at the 2013 Olympia) it would be another intriguing chapter in the unique career of one of the sport’s most remarkable bodybuilders. At the conclusion of this feature we’ll consider how remarkable his career has been, but first we look back to the roots of that career.
The Jesuits priesthood has a saying, “Give me a child for his first seven years and I’ll give you the man.” Meaning that a person’s character and life habits are cemented in the way one is brought up. It’s an adage that could well be applied to Jay Cutler, and while his pro career is one of legend and regularly celebrated, its educational to research the lesser-known storyline of his formative years.
MARY HAD A LITTLE LAMB, MRS. CUTLER DIDN’T
Hany Rambod and Jay Cutler celebrating the latter’s 2009 Olympia triumph.
Sterling, Massachusetts, is a farming community situated about 30 miles west of Boston. Prior to Jay Cutler drawing his first breath there on August 3, 1973, its most famous inhabitant had been Mary Sawyer, who was the inspiration for the classic nursery rhyme Mary had a Little Lamb. Jay was the youngest of seven children: Brothers, Bob, Keith and Randall and sisters Joyce, Kelly and Amy preceded him. His father ran a 175-acre farm and from an early age Jay and his siblings were enlisted to tend to the horses, goats and cows, bale hay and chop up wood.
Truth is with that robust background he was pretty muscular by the age of 12; the runt of the litter had grown into the brute of the litter. His prodigious development was down to genetics, augmented by working in his brothers’ cement business from age 11, where he would tote 70-pound blocks of concrete.
Until he was 18, in response to one of his brothers urging, “Time to get going Jay”, he would haul himself out of bed at 6.00am to put in a few hours at the concrete company before leaving for school. Then most weekends and school vacations, while his pals were fishing or hanging out, Cutler the younger would again be working. It may not have been Oliver Twist, but it sure wasn’t Ozzie and Harriet. He hated being turfed out of bed at the crack of dawn, but never questioned it because from day one he witnessed all his family performing positive actions and he simply copied them. For him the prompt, “Time to get going Jay” became like a bugle call to confront the next challenge.
He was 12 when he saw his first bodybuilding magazine. It was lying around the house, courtesy of a boyfriend of one of his sisters. Chris Dickerson was on the cover, and from deep inside his instincts insisted, “I want to look like that.”
On his 18th birthday he joined the local gym and met future revered contest prep coach, Chris Aceto. Seeing the potential in the new member, Aceto put Jay on a six meals a day meal program that the 18 year old followed meticulously and six months later he had gained 50 pounds. It was at that point that Aceto declared, “This kid’s gonna be Mr. Olympia. Not because of genetics, but because of his drive and dedication.”
IT’S NOT WHERE YOU FINISH, IT’S WHERE YOU START!
Jay Cutler dreamed of being the best bodybuilder in the world, of being a role model, and he made it happen. Along the way he realized that success isn’t down to how you deal with the good times, it’s how you respond to adversity. He was victorious at four Olympias and was second six times. Those seconds and other losses meant a lot to him because he learned more from those setbacks than he did from wins. If you win, you just do the same things next time out. A loss made you think.
Forced you have to figure out a new strategy, analyze where you went wrong and how you can avoid the same mistakes. If Jay had won the 2008 Olympia we wouldn’t have seen the groundbreaking physique he unleashed at the 2009 event. It was retaliation to losing his crown 12 months earlier. Thus he assured me he learned more in losing than in winning.
And now retired – maybe? – as exemplified by the busy commercial life he now leads there is no resting on his laurels, because yeah ….. he can hear it for sure, that age-old summons, “Time to get going Jay.” Whatever he does in life he knows that call to action will always be there, always.
THE UNIQUE CAREER OF JAY CUTLER
Unique? Opinions are by definition open to dispute, facts are not. Consider the following facts. From 2001 through 2011 Jay Cutler competed in 10 Mr. Olympia contests, and finished in the top two on every occasion. Furthermore in all 23 contests he competed in from 2001 through 2011 he was either first or second. His never say die spirit is shown by the fact that his first Olympia victory came after four second places; no previous winner had that “Close but no Sandow” runner-up record before taking the title.
(Of course there are many, the majority, who say he should have won the 2001 Olympia. While leading at the halfway stage. Only to be overtaken by perennial champ Ronnie Coleman in the closing stages of the contest.) He is the only man to lose the Olympia (2008). Returning and win it (2009), and he holds the record for most Olympia runner-up placings: six.
The Oxford Dictionary defines bodybuilder. “A person who strengthens and enlarges the muscles of their body through strenuous exercise”.In many ways Cutler personifies that definition. He is a bodybuilder who made the best of inherent genetics. Harnessed it with iron will power and fanatical dedication to beat others more naturally blessed in the DNA stakes. His trek to his individual summit was not meteoric in the style of say a Haney or a Yates. While not without major setbacks.
In his pro debut he was 12th at the 1998 Night of Champions. His first Olympia appearance in 1999 resulted in a 15th place finish. His story is one of supreme perseverance. Along the way he became one the most financially successful bodybuilder in history. Stated earlier his iconic status engendered in the environs of a small Massachusetts farm back in the ‘70. By that constant urging of, “Time to get going Jay.” He is a legend but his story is also inspirational.
High-level athleticim and the demand of modern sports can be detrimental to the spine of young people. Back pain and serious abnormalities found to afflict 85% of young people. Part of a study conducted by researchers regarding the effects of these sports during the growth spurt.
The not-so-good performance by the British contingent at the Wimbledon championships may be linked to a recent study. Made by researchers from the Royal National Orthopedic Hospital which suggested that high-level tennis can be detrimental to the spine of young people. The team scanned the spines of 33 elite adolescent tennis players, male and female. Who trained at the National Tennis Centre. The club where you can find Britain’s most promising young tennis players. Though none of the youths have reported back pain, their backs, however, told a different story.
Serious spinal abnormalities were found to afflict 28 players, a high 85%, ranging from cysts to fractures. Twenty three had an early stage of joint disease, while 13 were found to have herniated discs or desiccated, shriveled discs, a condition usually common in septuagenarians but much less prevalent in teenagers. According to the authors of the study, tennis requires more frequent, repetitive, and rapid rotation from the lumbar spine than most other sports. Playing it during a period of “growth spurt” is particularly detrimental.
Various studies, on the other hand, revealed that back problems don’t afflict just teenage tennis players. At least 1/3 of all competitive football players will hurt their lower backs during play and may experience lower back pain, as will a third of gymnasts and 25% of serious rowers. About 40% of divers are likely to develop a spinal stress fracture, and many cyclists will experience constant, grinding back pain while riding. Severe lower back problems were reported by another study in 6 out of 7 twirling-ribbon rhythmic gymnasts.
Topping the list of sports that can cause problems in the lower back and neck. Golf with 90% injuries to professional golfers, and almost 80% missing at least one professional tournament because of back pain.
Experts believe that in order to protect and build a better back, one needs to have a solid core. “It’s not just the abdominal area, as many people think,” says Vijay Vad, a sports medicine specialist at the Hospital for Special Surgery in New York City and a back-care adviser to the PGA Tour and the professional men’s tennis circuit. Vad said that, “…to really include all of the elements that move and stabilize the spine, you have to go from your knees to your nipples.
That’s the core.”
The core muscle system is made up of the muscles, ligaments and tendons which provide rigging for the spine. The big muscles in front of the spine, as well as those at the sides are specifically important in stabilizing the back. These are the rectus, transverse and oblique abdominals. Same with the less familiar intertransversi, interspinalis and multifidus muscles. Connecting to the larger abdominal group but usually ignored in magazine articles about washboard abs. Both muscle groups must be strong and supple in order to keep the spine stable.
The most crucial element of core health is endurance. Keeping the stabilizing muscles and connective tissues going through a long workout or game. “You have to have enough muscular endurance to be able to maintain spinal stability throughout the entire length of an activity”. Michael Higgins, the director of athletic-training education at Towson University in Maryland. Also the author of several prominent academic articles about back injuries in athletes.
“Without endurance, what you often see is that near the end of a game. Muscles can’t quite control the movement of the spine adequately anymore, ” he said. No matter what sports you’re into, if your core can’t keep up, your back is sure to suffer the consequence.
Body Building and weight lifting is all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. These tips will help you identify and achieve your goals of bodybuilding. If this sounds like “Goal Setting 101,” guess what? It is!
There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.
· You can begin by defining your objective.
· Why are you interested in body building?
· What do you hope to accomplish?
· What is your ultimate goal?
It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.
The following tips are not intended to be a “one size fits all.” Take from it what you will. In that light, consider the following list:
1.Before beginning any serious weight lifting or body building regimen, consult your physician.
2.Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, don’t forget to reward yourself when you do achieve them.
3.Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.
4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.
5.Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.
6.Eat healthy! Not stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.
7.If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.
8.Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.