Archive | Workout

The 3 Day Workout Upper Body Strength & Mass Building Program

When you go to the gym, it is very likely you see people performing a vast array of lifting and exercising techniques, and while these “exotic” techniques do work for certain muscle groups and specific desired outcomes, but for pure strength and mass building, the same basic lifting techniques people have always done are simply the most effective. Bench press, military press, squats, pull-ups and dips are still the most effective way to efficiently build mass and increase strength.

I won’t go into complex rep sets and particular lifts; this is more of a general guide to productive lifting. It is directed by a simple concept: lift as much weight as possible. Sounds simple right, it is, but it’s maybe not what you’re thinking. A simple mathematic equation explains this concept: pounds x reps x sets = total lbs. lifted. If you lift 100lbs. in weight for 10 repetitions for 3 sets, the equation looks like this: 100lbs x 10reps x 3sets = 3000lbs. total. Now if your goal is strength and mass, you should increase your weight approx. 35-45%, reduce your repetitions to 5, but increase your sets to 5, then the equation looks like this: 140lbs. x 5reps x 5sets = 3500lbs. giving you an extra 500lbs. lifted (or a 17% increase) per set group, thus building mass and strength faster than traditional 10rep 3set lifts. This mainly only applies to the more basic core exercises such as bench press, pull ups, military press, and squats.

The second basic principle of effective mass and strength building is to remember that resting your muscles is JUST AS important as the workout itself. Muscle doesn’t build while you’re working out, it builds during the rest periods in between workouts (mainly at night while you sleep) . Therefore, if you are going to work out back to back days you need to make sure you don’t use the same muscle group(s) as you did the day before. I like to think of it as having main muscle “groups”. They are not technically grouped muscles, but you’ll understand what I mean in a second. When you do a bench press the two major muscles involved are your chest muscles and triceps. So we’ll call that muscle group 1. When you do a pull-up, the two major muscles involved are your latissimus dorsi (we’ll refer to as Lats) and your biceps. So we’ll call that muscle group 2. The last major muscles on your upper body are your shoulder muscles, and when you do a military press you use your shoulder muscles and triceps. So we’ll call this muscle group 3. Now you’ll notice that your triceps are involved in two different muscle groups. Therefore a typical workout week would go something like this:

Day 1:

Bench press -2 different exercises such as regular bench & incline bench, or regular bench and dumbbell press or some variation (works: chest, triceps)

Butterflies- Using a machine or dumbbells (3 sets of 8 or 10 is sufficient) (works: chest)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Day 2:

Pull ups/Lat Pulls- 2 different exercises such as pull-ups and lat pulls, or lat pulls and bent over rows (works: lats, biceps)

Curls- 2 different exercises such as barbell and dumbbell curls, or barbell and cable curls (works: biceps)

(Would be a good day to throw in your trap and forearm workouts if wanted)

Day 3:

Military Press (standing or seated)- 2 different exercises such as barbell dumbbell, standing barbell & seated dumbbell, seated dumbbell & machine or some variation (works: shoulders, triceps)

Lateral raise/Front raise- 3 sets of 10 is sufficient (works: shoulders)

Dips/Tricep Extensions- 2 different exercises (works: triceps)

Now the main part of all this is to split up the days you work your triceps. Since they are used in two core muscle groups, to get the most strength building for your chest and shoulders you will want your triceps fully rested, so as I said you can, “lift as much weight as possible”, to get maximum gains.

Lastly, if you’ve been to your local GNC you’ve seen the plethora of pills and liquids and powders and just about anything else you can think of promising to bulk you up fast. In the end, the most productive and cost effective way to supplement your workout is good old fashioned protein. Fish, chicken, eggs, peanuts (peanut butter), and milk are all excellent sources of protein. And as for a supplement, protein drinks are the probably the best way to go. Since I’m not too fond of the thick protein “shakes”, I personally like the clear liquid protein drinks, they taste kind of like Kool-Aid. One I use regularly is IsoPure. They are about $3-4 bucks a piece, but they do contain 40 grams of pure protein, and you can drink them down a whole lot easier if you are have trouble stomaching a blender full of chocolate shake.

Like I said this is a basic strategy for anyone unfamiliar with fundamental strength and mass building workout regimens. It is by no means a strict guideline that must be followed to the letter. One of the biggest parts of keeping a regular workout program is not getting burnt out. If you don’t feel like doing a certain exercise a certain day, don’t force yourself to do it. People will disagree, but they are the same people that work out as hard as they absolutely can for 6 weeks then get burnt out for a year, which achieves nothing. Slow and steady wins the race. But if you follow these simple steps, keep it fun and stay persistent, you’ll soon see you’re achieving your ultimate goal, which is results.

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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they’ve never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body’s joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer – up to two hours per body part.

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check – and increase them when warranted – you might be ready for 120 minute body part training.

For this example, we’ll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your ‘recharge’ break. If you’re done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you’re doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it’s right for you!

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Fitness – How to Workout at Work – 10 Tips

How do you find time for fitness during the work hours? Look for opportunities to workout at work by periodically exercising throughout your work day. Following are 10 tips for fitting in physical activity while on the job:

1. Walk or bike to work.

If possible, make the most of your commute by walking or biking to work. If you ride the bus, get off a few blocks early and walk the rest of the way. If you must drive, park far away to get in a quick walk.

2. Take the stairs.

If you have a meeting on another floor, get off the elevator a few floors early and use the stairs, or skip the elevator entirely. Use the restroom on another floor and take the stairs.

3. Schedule fitness breaks.

Take a short walk instead of hanging out in the lounge with coffee or a snack.

4. Start a lunchtime walking group.

Find some co-workers to walk with during lunch breaks. A regular exercise routine and the support of your co-workers may help you stick with the program.

5. Block off time on your calendar.

Schedule physical activity as you would any other appointment during the day. Don’t change your exercise plans for every interruption that comes along. Remind yourself that physical activity is important, too.

6. Plan ahead for work travel.

Bring your jump rope or choose a hotel that has a fitness facility. While waiting for a plane, grab your bags and take a walk.

7. Sit on an exercise ball instead of a chair.

This will strengthen your abs and back. You’ll work on your posture without even trying.

8. Set goals.

Use a pedometer to track the number of steps you take every day. Set new goals every week or so such as 5,000 steps then 6,000 steps, etc.

9. Use your headset.

Instead of sitting idle at a desk talking on the phone, walk and talk with a headset on.

10. Head to the mall for lunch.

Park far away and eat something healthy. After lunch, go for a quick walk around the mall.

Any movement is better than none, so be creative. By adding short bouts of exercise to your daily routine, you’ll burn more calories and will reduce stress.

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Workout Plans

Workout or exercise refers to the performance of activities in order to maintain health and overall fitness. One of the greatest myths of exercise is that only obese people need to exercise. Sometimes, a person may be obese and still have more stamina than a person who is thin. A physically and a mentally fit person can withstand the pressures and stress of day-to-day living. Workouts are extremely essential for maintaining a healthy weight and healthy muscles, bones and joints. Proper nutritious diet is as important as workouts. It is crucial to have a good diet to enhance the recovery process of the body after rigorous exercise.

It is better to begin with simpler exercises. Improper routines can do more harm than good to the body. It is advisable for beginners to begin with a gymnasium or a fitness center. A customized workout plan is designed for individuals. It includes an exercise plan as well as a diet plan. An ideal workout plan must include warm-up exercises, stretching exercises, cardiovascular exercises and abdominal exercises. A gymnasium has state of the art facilities and most advanced workout machines. These include treadmills, steppers, stationery bikes and ab rollers. Individuals can also personally buy these workout machines, though buying such machines may prove to be costly. These machines are available for sale on the Internet as well as in fitness shops.

It should be remembered that too much exercising might sometimes prove to be harmful. The body needs some time to rest and relax. Some people prefer to take up a sport like tennis for exercising. Instead of doing workouts in a gym, a lot of people prefer to walk, jog or swim, which are all great workouts for the body. What matters most is the commitment to exercise. Patience and consistency are extremely important to maintain fitness and good health.

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Bodybuilding Workout Guide – 3 of the Best Bodybuilding Exercises

If you’re looking to get maximum from your bodybuilding workout guide, then it is imperative that you build it around the exercises that are going to deliver the most muscle building bang for your buck. These exercises are going to be compound exercises that work multiple muscle groups and recruit as much muscle fibre per rep, as this will boost your metabolism and get those muscle building hormones surging through your body. Below I’m giving you the 3 most important and popular exercises that should be a core staple of any bodybuilding workout guide worth it’s salt.


Many folks regard squats as the absolute king of the bodybuilding world…and with good reason. They recruit more muscle per rep than pretty much all the rest. They can be tricky to perform correctly if you’re inexperienced, so a little practice may be required but this is totally worth the results. They will seriously boost your lower body muscle which is a real plus since most guys tend to neglect this area, meaning you can spend less time on this area but get maximum results.

Bench Press

Kind of like the upper body version of the squat in terms of popularity and results. The bench press, or chest press as it’s also known will work virtually all the muscles of the upper body with particular focus on the chest, shoulders, arms (particularly the triceps), and upper back. For this reason it features prominently in all bodybuilding workout guides.

The key here is to lift heavy to get the most out of the exercise. Try keeping your abs tight throughout the exercise too as this will give you an extra workout on your abs as well as protecting your back and preventing you bending it unnecessarily. Try inclining the bench to work the upper pecs and front deltoids, and declining it to work the lower pecs and rear delts.


These are a fantastic upper body exercise that primarily target the back and biceps as well as a number of other upper body muscles. Performing rows as part of your bodybuilding workout guide will strengthen your upper body and give you a strong wide back, helping you to avoid injury.

The key to performing this exercise correctly is to avoid curling your back, which can result in injury, and focus on “squeezing” your muscles at the peak of each rep – i.e. when you’ve pulled the weight up to your body, try to hold it for a brief second instead of just letting it drop straight away. This will help you get those extra gains that make all the difference.

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Ab Workout for Men – Basic Workout Tips

Every guy wants great abs. That’s no secret. The problem is that everyone has a different idea about what is the best ab workout for men. When you’re looking to buff up your abs and show off your muscles, you have to find the right moves. Toning and shaping your core isn’t easy, but it doesn’t have to be rocket science. Dead lifts are a great workout tool for your back and abs, which is something that a lot of people don’t realize. These lifts will help tone your lower back and give you abs of steel at the same time because of how they pull the muscles and make them work.

Planks are one of the must-haves on any ab workout for men. A plank is when you start on your stomach and bring yourself up into a push up position. However, you don’t go down. Simply hold the position for 30-60 seconds, and then slowly let yourself down. Repeat this 3-5 times for the best results. It might not seem that hard at first, but this position requires you to hold still and use all of your core muscles to keep things where they belong, which is why it is so effective.

Crunches and bicycle crunches are two more staples in an ab workout for men. These work the upper and lower abs, as well as your oblique muscles. You will get great results from these two exercises when you are focused on form and doing them properly. Don’t speed through 100 crunches. Instead, do just a few and do them slowly so that you can feel the burn and put the muscles under more stress. There is a lot that comes from these two basic exercises, but you have to do them correctly if you want them to work.

Everyone thinks that they know the best ab workout for men, but the truth is that you might find something that works better for you than everyone else. Figure out what you like, what gives you results, and then go from there. There is no right or wrong way to get a great ab workout as long as you are choosing exercises that actually produce results like the ones listed here. If you find other moves that are effective, add them to your routine as well. In no time at all, you can have great abs with the right workouts.

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Free Weight Lifting Workout Plan

Actually, you can look at the title in a couple of different ways.

For example, this workout plan uses free weights, such as barbells and dumbbells, and it is also a free workout plan dealing with weight lifting. Let’s talk about both of these views for a moment.

First of all, this free weight lifting workout plan is intended for those who presently have very little or no experience with weight lifting, weight training, or other forms of progressive resistance training. So if you do already have experience, you won’t find anything new here. These are just the basics to get folks started.

Next, let’s very briefly discuss this idea of weight lifting, or more accurately, weight training for purposes of health, fitness, and weight loss. People tend to get confused, you know, by all the different terms – bodybuilding, weight lifting, weight training, progressive resistance training, and so on. Well, while you can “lift weights” in any of these, “weight lifting” is generally a particular type of competition and probably NOT what you are interested in at this level.

Maybe later you will be, but for the moment we will stick with basics.

Bodybuilding is also something done mainly by means of “lifting weights” but may also be done with other forms of progressive resistance training, such as with the Bowflex exercise machine. Again, this may become a goal someday, but it too is specialized and still requires some basic “weight training” or “progressive resistance training” to build the basic structure which the bodybuilder molds into competition form.

What we are going to talk about is “weight training” with a workout using free weights as a means of achieving health, fitness, weight loss, enhanced sports performance, or as a basis for future training for and participation in weight lifting or bodybuilding.

Before we get to the actual workout, two last points:

1. Make sure you get your doctor’s approval before beginning any new exercise program.

2. Take it easy. The goal is to train your body from the inside out, and this takes time. Two of the most common reasons people fail to stick with any exercise program, whether weight lifting, running, or yoga, is that they try to do too much too fast, and/or they expect too much too soon.

It took your body years to get out of shape or get into whatever shape it is currently in. It cannot be whipped back into shape in a few days or weeks. The changes you are hoping for will come over time as you regularly perform your weight lifting workout plan. The changes will also be mostly invisible at first, so don’t be upset if you don’t get bulging biceps, or drop a dress size, after only a couple of weeks. In fact, a program such as this may actually sometimes seem to be moving you in the wrong direction at first. If you give it time and stick with it, however, it WILL work.

You may have to adjust starting weights at first, but, a trip to Walmart can get the ladies a pair of dumbbells weighing 1 or 3 lbs each. Men might want to start with 5 to 10 lbs. Don’t overestimate your fitness level. If, after a couple of workouts you find that the idea of doing another workout is too tedious, it may be that your weights are too heavy and you may need to drop back a little. Don’t worry, you are still improving your body. People have started effective weight training programs lifting 10 ounce cans of Campbell soup. One man I knew was so weak at first that he bought a set of barbells, but could only exercise with the bar itself at first… no weights on it. Later, his picture was appearing in muscle mags.

By the way, I prefer dumbbells because they require a little more action out of supporting muscles and muscle groups that don’t get quite the same workout with barbells… and they are easier to store and travel with.


The basic goal is to start performing the following exercises three times a week, with at least one rest day between two exercise days. The most common schedule is Monday, Wednesday, and Friday, but you can do Sunday, Tuesday, Thursday, or Tuesday, Thursday, Saturday if that fits your schedule better. If you miss a day, don’t worry about it. If you miss two or more days, just get back onto your schedule as quickly as you can. You might have to drop the weight or repetitions back a little when you get back to your workout. Do NOT workout if sick.

Start your new workout plan with one set of ten reps for each exercise. A rep, or repetition, is each complete exercise movement. A set is a collection of repetitions. One press or curl equals a rep. Ten presses, and then taking a rest comprises one set of ten reps. After completion of each set, rest for approximately one minute before beginning the next set.

After two weeks, add a second set of reps. After two weeks at that level, add a third set of reps. After two weeks at that level, increase each weight by a pound or two and drop the repetitions to eight or even six if eight is too much. Every week or so, raise the repetitions back up until you are at ten repetitions again. If this progression is too fast, maybe you can increase the first set week by week until you are at ten reps and then begin increasing the second set until you get to ten, and so on. Some dumbbells come in fixed weights, and you may be stuck with 5, 10, 15, 20, etc. Some, however, are adjustable, but again, you can usually only adjust upward 5 pounds at a time, although there are some 1 1/4 pound plates which would allow you to increase 2 1/2 pounds at a time. Drop the reps, and if necessary, the sets, until you can begin raising reps and sets back up again.

Everyone is different, so take your time and try to pay attention to what works well for you. If you start getting that sluggish, stale feeling like you are slogging through each workout or that it is becoming something you dread, your body may be trying to tell you that you are trying to progress too rapidly. Back off a level or two, or even take a day off, and then go back to the workout routine. It doesn’t hurt to take a day off once in a while, either. Professionals may need to never miss a training day, but your goal is to make this a lifetime behavioral change, and getting fed up with it will not help.


Always warm up before any exercise period.

1. The press: Stand with feet shoulder width apart (vary for comfort), dumbbells at shoulder height, palms facing inward, and alternately raise and lower each dumbbell overhead. Works the triceps (back of arms), deltoids (shoulder), trapezius (neck to shoulder), and upper portions of the chest and back. If you are having to throw the dumbbell up, the weight is too heavy. The motion should be smooth and controlled going up and going down.

2. The curl: Stand with feet shoulder width apart, dumbbells hanging at sides. Alternately curl each dumbbell upward to the shoulder (palm facing your shoulder) and back down. Works the biceps (front of arm) muscle… the one you ask the girls to feel when you flex! Again, if you are having to arch your back or throw the weight upwards, it is too heavy. You need to be able to always control the progress upwards and downwards.

3. Bench press: If you have a bench, great. I still have the one my father built for me when I was 15 years old (47 years ago). If you do not have a bench, you can do a little of this on the floor, or, with lighter weights, using a couple of pillows. However, I do recommend getting some sort of bench to do this on. If you decide to get into weight lifting or bodybuilding, you WILL NEED a good bench designed for this, or go to a gym that has one.

Lie on your back with a dumbbell in each hand and press (raise) the weights straight up and lower them again. Try to let your elbows go down as far as they comfortably can on either side. This works the pectorals, the big muscles of the chest, the triceps, and the front of the deltoids.

NOTE TO THE LADIES: This does NOT increase breast size. However, it DOES increase the size of the muscle pad underneath the breast, helping to raise and support your bosom, making it LOOK like your breast size has increased. Also, regular exercise does away with excess fat around the breast, allowing it to appear to “stand out” more. Improved health and fitness due to exercise will also cause you to straighten up and pull your shoulders back, raising your bustline even more.

4. Rowing motion: One hand at a time. Bend over and rest the hand without the weight against a support, such as a chair seat, or the bench, if you have one. Leg nearest the support arm should be forward, other leg back. Let the weight hang and then, using the back and shoulder muscles, raise the weight smoothly to your chest and lower it just as smoothly. Once you have completed one set with one hand, switch off and do the same with the other hand. This works the latissimus dorsi (V-shaped muscles along the upper outside of the back), and the back of the deltoid.

5. Squat/Deadlift: I like to do this as a deadlift because I have osteoarthritis and it is easier for me to do the movement that way. It also allows me to exercise my lower back a little at the same time.

– Squat: Hold both dumbbells at shoulder level. Rest your heels on a small book or piece of wood about 1″ thick and squat. Do NOT go beyond about half way as this can cause knee damage. If you want to get serious about exercising your legs, go to a gym and use their leg press machine. If you are not sure how far to go, do this exercise in front of a chair and sit down, stand up, sit down, stand up, etc., making sure you are having your legs do the work smoothly. No thrusting upward or falling down into the seat. Control the movement all the way. This mainly works the quadriceps (big muscles in the front of the thighs), and the “glutes” or gluteus maximus (buttocks).

– Deadlift: Hold both dumbbells so they hang at your side. Squat as above. trying not to let the dumbbells pull you forward. There will be a tendency towards a little more forward movement than with the squat itself, and you may have to bend your back a little more. Be careful with this and be sure that you are not bending way over and putting a big strain on your lower back muscles as they try to straighten you back up.

6. Toe raises: Holding the dumbbells at shoulder level, place your feet about six to eight inches apart with toes pointed slightly inward. Raise yourself up on your toes and lower your heels back to the floor, Stay in control and make it smooth. There will be a slight tendency at first to lose your balance. You can increase the effectiveness by putting the ball of your foot on that board you had under your heels for the squat. This works the gastrocnemius and soleus (calf muscles).

7. Crunches: Lay on your back with your hands beside your head – not behind – or crossed on your chest. Bring your feet up towards your buttocks, and put them (the feet – stop laughing) flat on the floor. At the start of each rep, flatten the lower back against the floor and curl the upper body upwards in one smooth movement. At the top of each curl, briefly attempt to raise the body a little more. Lower the body back down. If the hands are placed behind the head, there is a tendency to pull on the head, and this can cause injury and does nothing to help the exercise. Crunches, or curl-ups as they are sometimes called, work the rectus abdominis (abdominal muscles).

The field of weight training, much less exercise in general, is very broad, and one of the major benefits of weight lifting for fitness is that there are innumerable specific variations on these basic exercises which can be used to target specific muscles or muscle groups, and a broad range of exercise equipment has sprung up to help bodybuilders and weightlifters in their pursuit of higher levels of performance or form. If you desire to go further in these areas, you will need a lot more guidance than is available here.

However, for the moment, this free weight lifting workout plan is enough to get you started.

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Weight Training Workout Guide

Millions of people go to their local gym to weight train everyday. Some people are successful and are able to gain weight and build muscle very quickly. Others struggle to add any weight and build any muscle mass. However, both groups can improve their bodies the most by following a workout program designed specifically for their body type.

The people who gain weight and muscle mass easily should have no problem finding the right training routine. That is because most exercise combinations are put together with this group of people in mind. Looking through a health magazine or copying a friend’s workout will help you gain weight and bulk up fast.

For the people who struggle to bulk up, they need to be even more selective when choosing a workout program to follow. Since their muscles take longer to recover and heal than other people’s do, they need a training method that takes this into account and will allow extra time for this healing process to take place.

An ideal workout for a hardgainer consists of three to four hour-long workout sessions a week. This three to four hours is probably less gym time than these people do right now. Fortunately, less weight room time can also mean more weight gained and muscle grown. These short workouts will make sure the muscles are not overworked and will be able to recover before the next lift. They also ensure enough stress on the muscles to trigger serious muscle growth.

Utilizing proper technique when lifting weights is vital. You can seriously injure yourself if you do not take the time to stretch before lifting and to use proper form throughout the lift. Keeping your back straight is extremely important and if you arch your back, you are risking serious injury.

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Bodybuilding Workout Routines – Workout Tips For Bodybuilders

In a previous article I wrote about four bodybuilding workout routines to augment your current workouts. This article will expand on that and discuss three more basic workout techniques that every bodybuilder should know and use in their regiment. These include twenty-ones, forced reps, and super sets.

1. Twenty-Ones – this is a great technique that will stimulate muscle fibers that may be underworked with a traditional repetition. So if you feel a portion of a muscle group is lagging behind the definitely use this technique. The technique basically involves performing 21 one repetitions of the same exercise for the same muscle group. You will perform 7 reps in the early range, 7 at the top range and 7 through full range of motion.

Let’s look at the bench press. You would start with the bar on your chest. Lift the weight to mid-position. Do this 7 times. Then lift the weight so your arms are near fully extended. Lower the weight to mid position and push to the top of the motion. Perform this 7 times. Lastly, lower the weight to your chest and perform 7 reps through full range of motion. Best to use a spotter for this one as you can fatigue quickly and easily when using the right weight.

2. Forced Reps – another great technique to fatigue your muscle fibers. This technique can fully exhaust your muscles to the point where it will be difficult to move only under your own weight. Best done last in your workouts. You’ll need a training partner. You perform the exercise in the normal fashion for as many reps as you can do. When you can’t lift the weight anymore your partner helps you just enough to complete the rep. Continue this until your partner has to take most of the load. When this happens you know you have fatigued your muscles fully.

3. Super Sets – this bodybuilding workout routines technique is used to work opposing muscle groups. You perform super sets by doing two exercises for one muscle group and one exercise for the opposing group or vice versa. There is no rest in between sets. Only rest after the complete super set is done. We can stick with our chest example. The opposing muscle group to your chest are your back muscles. You would perform one set of flat bench press, followed by one set of bent over barbell rows followed by another flat bench set. Do these in a row without rest. When all three exercises are completed rest 2 to 3 minutes then repeat. You could substitute another chest exercise for the last set of flat bench press like incline bench or dumbbell presses. Don’t forget to mix it up even more by performing two back exercises and one chest exercise at your next workout.

There are many more bodybuilding tips available. This article covers 3 basic techniques including twenty ones, forced reps and super sets. Start using them by picking one or two techniques to incorporate each week for each muscle group. You will be surprised by the results.

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P90X Workout Guide

The P90X workout guide will help you get in shape much sooner. It gives you much of the information that you need to know before you get started on your P90X exercise routine. Different types of P90X guides are available, depending on the type of workout that you wish to follow.

When you buy the P90X workout system, you also get a P90X workout guide, a nutrition plan, and a workout calendar. Tony Horton designed the P90X workout system in 1994. Ever since, millions of men and women have benefitted greatly from this system. If getting a lean and fit body is what you want, then you must get yourself a P90X workout system complete with the P90X workout guide, calendar and nutrition plan. This is a revolutionary system consisting of 12 DVDs of muscle building and sweat inducing exercises. These exercises are designed to boost your muscle building speed to the maximum. The concept of muscle confusion is used here, wherein muscle memory loss is given importance to. This is done by targeting different areas of your body at different times.

Be sure to get your P90X workout set that comes with a P90X workout guide. These guides will help you get in shape much sooner. The workout system consists of complete set of 12 DVDs that have different types of exercises in them. Shoulder and back, chest and back, abs, kenpo x, stretches, yoga, plyometrics, and cardio are followed in this workout system. The exercises are spread over 90 days. All the exercises are well taught and instructed.

The P90X workout guide comes in three types. The lean guide, the classic guide, and the doubles guide. You can pick any of these. If you get hold of the right package, then you will get the workout guides along with the 12 DVDs. In case you missed them, you can buy them separately online. The classic fitness guide is for those of you who just want to tone your body down and are not looking to pump your muscles. This is perfect for those who are slim, but want to get fit. The lean workout guide is ideal for someone who wants to lose extra pounds. This is a good choice for beginners or for people who are looking to start getting fit. The p90x workout guide contains information on more strenuous and demanding exercise routines. If shedding weight and building muscles is your thing, then go for this. If muscle building or bodybuilding is what you want, then you should probably go in for the doubles P90X workout system, where hard-core exercises and intense training is given.

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