Archive for the 'get six pack abs' Category
Muscle building supplements can help you gain muscle weight and propel you to the achievement of your goals quicker than could be accomplished without their use. The emphasized word in that statement is help - the best muscle building supplements can help but they won’t make or break a Continue Reading »
Muscle building supplement review
Just about every guy who goes to the gym to build muscle wants to get a huge chest. This is hardly surprising considering the effect that a ripped chest has on the opposite sex (not to mention on other men). There isn’t anything really terribly complicated about building a ripped, attention grabbing chest. The foundation for developing your chest muscles is consistency and progressive overloading. If you are willing to put in the effort you too can have a ripped, sexy chest in no time.
The chest muscles actually consist of two sub muscle groups: the pectoralis major and the pectoralis minor. These two sub groups of muscles contained within the chest are where the slang term “pecs” come from, in case you were curious. The secret to maximizing your chest muscle gains lies in the pressing movements used in lifting weights during exercise.
Chest flyes certainly have their occasional place in an overall chest workout program but they pale in comparison to the dramatic anabolic effect of pressing movements. Pressing movements include such exercises as incline chest press, decline chest press, flat bench press, dumbbell presses, and seated dips.
The big secret to getting a ripped chest is that there really are no big secrets or magic spells or mind blowing techniques to stimulate your chest muscles into extraordinary growth. So long as you focus on pressing movements and progressive overloading you will almost certainly see substantial muscular development in your chest area.
In my professional opinion, the following lifts are the most effective for muscle gains in the chest area:
1. Bench Press - This includes all three varieties of bench press including flat, decline, and incline bench press. This is essentially a basic compound movement that will allow you to handle the maximum amount of weight through a specified range of motion. The incline press targets the upper region of the chest while the decline press focuses stress on the lower portion of the chest. The flat bench press simultaneously targets both the upper and lower chest muscles.
2. Dumbbell Bench Press - Again, this includes all three varieties of bench press. The primary advantage of the dumbbell press over the standard bench press is that dumbbells allow for a much more natural range of motion and as such help to prevent shoulder injuries. Additionally, dumbbells also help to prevent strength imbalances since each muscle must work on their own rather than in conjunction with each other. Unfortunately, you will not be able to do as much weight with dumbbells as you would with normal bench press.
3. Seated Dips - If possible make sure to use a wider grip while leaning slightly forward so as to alleviate the stress on the triceps and better target the chest muscles. Seated dips are great because you can adjust the weight according to your specifications in contrast to standing dips where the weight is limited to your body weight.
Check out muscle building fitness to Download My PROVEN Upside Down Training Program (UDT)…a completely unique 4-week preparation workout to build rock-hard head turning muscle!
Build Great Biceps by discovering these fantastic secrets that will sky rocket your training regime. Includes the 4 most effective bicep exercises designed solely to target and develop your biceps. Includes an arm busting exercise program.
This may sound like an obvious statement but just watch other people training at your next session at the gym. Most people you see will use their body to assist the action and will not be targeting those biceps properly and effectively. In fact when you swing your body to assist you will be using other muscles but you will also be risking serious injury. You need to concentrate and use proper form with every exercise and movement that you complete. This is essential to building big beautiful biceps. When you next visit the gym, take a careful look at somebody doing standing dumbbell curls. They may start correctly but as soon as they start to tire you watch them swinging their arms and body trying to get more repetitions out! This is a complete waste of time, as soon as your bicep fatigues to a stage where you can no longer complete the repetition properly then it is time to stop, you are wasting energy that can be used correctly else where.
When you reach this stage you are better to let your bicep rest for 30 seconds and then continue with your reps. If you want too then you can assist your bicep curl by using your other hand under the dumbbell to relieve some of the weight and help complete the rep properly. Another secret that a lot of people are unaware of is the fact that 2 thirds of the top of your arm is made up of the tricep. When you measure your bicep you are including your Triceps in that measurement. If you look at the worlds best arms, like Arnie during his Mr Olympia days you will notice how large his triceps are and how that makes his arms look absolutely huge. Exercise concentration will also make a massive difference to your biceps, every time you reach the peak of your exercise make that extra effort to squeeze your bicep hard and feel the tension that the movement creates. Just this simple adjustment to your bicep training will show fantastic gains within days. I will now tell you 4 of the best bicep growing exercises you can complete to rocket the size of your Biceps.
Exercise 1. Standing Dumbbell Curls
This simple exercise that everybody knows is probably the most effective mass building exercise of them all but only if it is completed correctly. When doing a standing dumbbell curl you must resist the temptation to use your back, shoulders and waist to swing the dumbbells upwards to complete more reps. Correct form is vital, if you need assistance to push out those last few reps then ask a friend to give that little bit of help when obtaining those last few maximum effort reps.
Exercise 2. Preacher Curls
The Preacher is the best tool for completing concentration reps and to stop you from using your body to help complete exercises. All the effort of the curl is contracted directly onto the bicep. I find it a great help to have a friend help me here when moving into big weights as it can be difficult to grab the bar in its stand and then move yourself into a comfortable position.
Exercise 3. EZ-bar Curls
The EZ-bar is the funny shaped barbell that you can now find in most free weight rooms. If your gym does not have one handy then I would highly recommend that you buy one because it is a fantastic piece of equipment designed solely for building perfect biceps. When I use the EZ-bar I always double up on the reps by changing from the grip closer in to the grip further out for my second set. The bar itself has been designed by some very clever people to make sure it hits every part of the bicep and forces you to contract different areas than you would with a standard barbell.
Exercise 4. Exploding Curls
This exercise is awesome and will blow you away, it is also very surprising that few people know or use it. You will be doing Preacher Curls with a barbell or EZ bar but instead of your standard reps you will lower the bar slowly for a count of eight before concentrating and raising the car smoothly but quickly back to the starting position. Carry this out to failure and ask your friend to help you when you start to reach your failure point. This exercise alone will have your Biceps screaming in minutes. The Bicep Busting Program to be completed twice a week.
- 4 sets of Standing Dumbbell Curls completing 8 to 10 reps.
- 3 sets of Preacher Curls completing each set to failure.
- 2 sets of EZ-bar curls with a close grip with dropset.
- 2 sets of EZ-bar curls with wide grip with dropset.
- 3 sets of EZ-bar exploding curls to failure.
Eddie Stone is the author of the free weekly e-letter Huge Muscles Now, this e-letter is full of top quality muscle building information, video tutorials, free gifts and absolutely no adverts. To access a completely free 4 week workout program that will rocket your muscle gain then just sign up to my free e-letter at hugemusclesnow .com
Are you embracing swimsuit season or dreading it? I am sure you have noticed that the skimpy bikinis and wild board shorts are already in the stores. There is always the cover-up solution; get a great looking beach towel and wear it until you quickly jump in the water. Or, maybe you could transform your body into a sculpted, chiseled work of art complete with six pack abs!
You still have plenty of time to realize that dream. You need to know how to get a six pack. What you need is a six-pack ab program that can help you lose the belly fat and help you build lean muscle mass at the same time.
It is really not as difficult as it seems to achieve six pack abs and create a gorgeous body no matter how old you are. In the past, you may have made two common mistakes that lead to the failure of your six-pack ab program. One of these is the idea that hundreds of sit-ups or fancy ab gadgets will create six pack abs.
Did the ab gadget end up in a garage sale after it failed you? How many back-breaking sit-ups did you perform before you realized that they were not helping you achieve the rock hard results you wanted? You failed to burn the belly fat that continued to hide your abdominal muscles.
Maybe you fell prey to the other big mistake. Did you follow a very restrictive diet, do cardio like crazy and lose weight, only to be disappointed when you did not look quite like a fitness model in your bikini or board shorts?
When you starve your body and lose weight too rapidly, you end up losing lean body mass. Very low calorie diets end up lowering your metabolism and causing your body to store more fat. Couple this with demanding physical exertion on an already energy-depleted body, and you really do a number on your lean body mass! The result? A skinny, flabby, FAT physique!
The end result? You work your tail off only to still be embarrassed on the beach! I would rather work the right way and achieve a gorgeous, chiseled, six-pack!
The Truth About Six Pack Abs busts the common myths and mistakes and teaches you how to work smart, not hard to achieve a gorgeous six pack! Right now, you have plenty of time, but do not wait too long! Michael Geary’s program is a great way to achieve the physique you want!
There simply are not any ab programs that take short-cuts and still work. The good news is that Michael’s six pack ab program is something that anyone can follow. He teaches you to maximize your workouts and gives you menu ideas that are simple, healthy and delicious. This is part of the reason I love this program because it not only works, it is actually easy to follow!
Let me share one little hot tip that pro personal trainer Michael Geary offers in his book: Add green tea and oolong tea to your diet! Both teas are capable of increasing your fat metabolism and helping you burn more fat long after you are done exercising!
With Michael’s program, you will not only achieve a ripped core, but his exercises and nutrition program are designed to benefit your entire physique. (Remember, those bikinis get smaller and smaller every year!)
Discover how to get a six pack. You STILL have time to get SIX-PACK ABS before the sexy swimsuit season! Go there now and get a free e-book by signing up to our amazing newsletter packed with tips on dieting, fitness, and how to get a six pack
Crossfit has grown in popularity over the recent years. Soccer moms to law enforcement are touting the effectiveness and potential of these high intensity training programs. But are they all that they are cut out to be? In recent years, a growing debate has surfaced over whether Crossfit’s training programs maximize results and safety. Many Strength coaches are questioning many of Continue Reading »
What’s the Real Deal With Crossfit?
Men’s Health Power Training: Build Bigger, Stronger Muscles with through Performance-based Conditioning.
Perfect Advice, but the delivery is questionable.
By Raul Duke
First of all let me say that I have been following this book for six weeks. I love it. Great exercises, easy-to-follow pictures, and totally worth the buy if you have been training for a while.
Again, before I get into the negatives, I’ll say that you should get this book if you are serious about lifting/training/looking better. You will see amazing results if you follow this plan.
Cons:
- Book is huge. This is no paperback. It is a monster book that will not fit into your gym bag. So if you have questions about a certain complex lift. Too bad, should have studied at home.
- Poor organization. Topics are of all over the place. When planning your workouts you have to constantly flip through the book to look for the ‘Bilateral Knee Dominate Exercises’ or whatever you need for a certain ‘menu item’. This could have easily been solved with page numbers after the workouts in the second chapter.
- Lack of warning. If you are a beginner DO NOT get this book. It is not written for beginners. You will hurt yourself. Any lift that requires a barbell can easily hurt you unless you have proper coaching. To be fair Doc does say this, but it is in the last sentence of a chapter. It took me three reads (ok…skims) to catch that.
- Lack of Warning 2. If you are an armature (like me) who has been lifting for a year or so, keep in mind that it is easy to hurt yourself. These workouts are intense (which is a very good thing) but you need to be able to listen to your body and stop when you get a bad feeling or something starts to hurt.
I want to state again that I love this book. You are buying a great way to build workouts. And all of these problems are minor since this book delivers what it claims. You will see results! Good luck!
This book is changing my life.
By Robert A. Yoho MD “reader doc”
I’m 54 years old and have been lifting since I was 18. I’ve read countless weightlifting (mainly bodybuilding) books starting with Arnold’s stuff in the 70’s. I’m a physician. I’ve been exposed to very little of the material here, but as I understand it, much of it is used currently for athletic training such as football. This thing is packed with great material and I’ve been working at mastering some of the ideas for several months. The olympic lifts and compound (multiple sets together) exercises are just fantastic. I’m no longer interested in bodybuilding but being strong and healthy and not wasting a lot of time, and this program seems to have it all. Buy this book, I think it will change your life. Be careful with the weight you use, very careful; unless you are well conditioned already you can easily hurt yourself. I’ve never written one of these reviews before but this time I’m compelled.
If you want to build strong lean muscle you need more than just exercise; eating the right kinds of foods is also important. A quality muscle building diet is very often neglected when one begins muscle building training. Most people have a lot of mistaken beliefs about the type of diet needed to help build muscle mass. Some people believe that a body building diet should be made up solely of proteins, and vitamins, and that fats and carbohydrates, should be eliminated. When building muscle mass, you have to increase your carbohydrate intake to give you the needed energy to do your work outs and lifting routines.When you lower the carbohydrates in your diet, your body has to compensate by finding energy elsewhere. The body does this by decreasing your metabolism. When your metabolism is low, the extra calories you eat build up as fat instead of being broken down into energy. Your body also must have fat in the diet. The organ systems of the body will be forced to rely on low fat products or fat free food to fill the necessary fat requirements of your body this can cause problems. It also can lead to a decrease in your body’s metabolism, especially the way your body matabolizes fat. Instead of bulking you up you can reverse the process. Foods you should include in your diet are; lean red meat as it is an excellent source of protein and other nutrients that promote muscle growth. Eggs are an excellent food if you are trying to build muscle mass. They are high in protein and easily digested and used in your body. Fish is full of omega-3 fatty acids which are good for the body. Chicken breast is full of proteins and is one of the top foods that can help you grow muscles. Milk gives you with the minerals, vitamins and calcium that your body needs.. Cottage cheese is very slow to digest and this makes it a popular food for body-building. Oatmeal is a complex carbohydrate which provides your body with a steady rate of energy and promotes muscle growth. Fruits such as apples, citrus fruits, and berries can give your body the needed potassium, iron, fiber, zinc, and minerals.Vegetables like spinach, carats, and tomatoes should also be included in your diet. Nuts are an excellent source of unsaturated fats.
If you’re like most people, you’ve tried at lease once in your life to gain more muscle through weight training. And, if you’re like most people, it probably didn’t work out very well. The problem with most people is that they don’t understand why muscles grow. To really understand how muscles grow you must understand how people grow.
When I say “how people grow” I don’t mean physical growth…I mean personal growth. What I mean by this is that we don’t grow in any aspect of our lives, whether it be emotionally, spiritually, in our jobs or in our relationships, unless we step out of our comfort zones. When we move out of our comfort zones we are forced to adapt to something new and different. This causes us to change, and become stronger and more confident people.
Our muscles act just like we do. They don’t change unless we challenge them. The problem most weight lifters encounter is that they stick to the program. They lift the same body parts on the same day with the same weight week after week. And in response to this they stay the same size. What’s missing? Muscle Confusion.
You need to change your workout every two weeks so that your muscles adapt and get bigger. When you lift weights your muscles actually tear, they break down. This happens so that they can be built back even bigger and stronger. This is why you are sore during the two or three days following a workout. It’s a necessary part of muscle growth. If you don’t get sore by confusing your muscles you will never grow larger muscles.
So here’s how to build big muscles. You must change your routine every two weeks. If you lifted Chest and Triceps on Mondays for 2 weeks, switch to Back and Triceps for the next 2 weeks. If you did sets of 15 repetitions for 2 weeks , switch to sets of 6 repetitions for the next 2 weeks. It’s as simple as that. And how do you know if it’s working? You get sore! The only way that you will know it’s working is if you’re sore. If you use this formula of constantly changing your workout and constantly being sore you’ll gain huge amounts of muscle in the next 3 months.
Luke Piretti is a Chiropractic Physician, Former Personal Trainer, and Nutrition/Weight Loss Expert. He specializes in Nutritional Healing and Pain Managment. He is the author of “Imagine A Healthier You”. Your Guide to Self-Healing.
Building muscle and getting rid of fat is only half exercising. The other half is eating right. If you want to eat for a flat stomach and build abs that are flat and muscular, you need to have your diet show it.
When you exercise your abs in hopes of forcing them into a flatter or more muscular state, you are really tearing them down in hopes that they will rebuild themselves with whatever food you put into your body. Your body is forced to build itself out of whatever you put into it. So when eating for a flat stomach, your diet is just as important as your exercises.
Muscles are expended mostly by the protein which enters your body. When you work out, the best time to eat is directly afterward. Your muscles are right in the state they need to be to absorb the nutrients which will build them. So as soon as you do your short ab workout, you should head right to the kitchen and make some food that is high in protein.
But building your muscle isn’t the only thing that your diet needs to accomplish. Even when you’re not even thinking about your abs, the stuff you eat is affecting them drastically. Do you eat lots of fatty foods with lots of sugars and sodium? This could easily be contributing to a huge pool of fat directly in front of your another muscles.
If you are trying to flatten your abs, fat is the one thing you don’t want to see. All of your exercises might be building the strongest muscles you could ask for, but a layer of fat in front of them will practically camouflage them from looking flat or muscular. This is why you need to pay attention to the things which cause this fat to arrive, and do your best to get rid of them from your diet.
If you eliminate fatty foods from your diet, you will solve most of the diet problem which you are faced with. When you eat fat, it does practically nothing to contribute to a flat stomach. In fact, it is counter-productive. Fatty foods are the number one culprit in sabotaging flat abdomens, so cut back on them as soon as possible.
Unfortunately, the abdomen exercises don’t do much to get rid of fat that was already there. The best way to get rid of the pre-existing abdomen fat is to use a combination of everything in your power: work out the abs, eat right, and run on a treadmill a few times every week. As long as you are diligent in eating for a flat stomach, the fat will start to disappear while the muscle builds up.
Exercises for Abs
The most effective exercises for abs don’t require expensive equipment, are easy to do, and can be done right in your own home.
A scientific study at San Diego State University compared 13 abdominal exercises to find out which ones were the best. The top four exercises that you can do at home are detailed below.
You don’t need to keep dreaming about firmer, flatter abs. By following some simple exercises and common sense tips, you’ll be there in no time.
Keep in mind that exercise alone won’t tone and strengthen your abs. All exercise should be performed as part of a holistic diet and fitness plan.
The proven best exercises for abs are: Bicycles, Ball Crunches, Weighted Sit Ups, and Full Body Crunches.
Start by performing 3-5 exercises, 2-3 times a week with at least one day of rest between each workout. Start with 5-10 repetitions for each exercise and as you become stronger, move up to 3 sets of 20 repetitions.
1. Bicycle
* Lie flat on the floor.
* Rest your hands up next to your head and bring your knees halfway up.
* Begin a bicycling motion with your legs.
* Alternate between touching your left elbow to your right knee and your right elbow to your left knee and repeat.
2. Ball Crunches
Required: An exercise ball
* Place your feet flat on the floor and sit on the exercise ball.
* Lie back slowly, letting the ball gently roll until your thighs and torso are in a parallel line with the floor.
* Begin raising your torso halfway up, while contracting your abdominal muscles.
* When you reach a 45 degree incline, stop and lie back down slowly.
3. Weighted Sit Ups
Required: A small weight or similarly sized object(a hardcover book or bag of flour)
* Lie down on the floor with your feet flat on the ground and your knees bent.
* Place the weight on your chest and hold it in place with both hands. * Contract your abdominal muscles.
* Slowly lift your head and back up from the floor, while keeping your feet on the ground.
* Go up as high as you can and hold it for a second.
* Then slowly return down and repeat.
Click here for more information on fattening your stomach
4. Full Body Crunches
* Lie down on the floor.
* Bend your knees and place your hands across your chest.
* Contract your abdominal muscles.
* Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
* Hold this position for a few seconds and then lower yourself.
If you perform these exercises for abs and follow a healthy diet and workout plan, you won’t be disappointed with the results.
Are you happy with your abs? Most people aren’t. But how can you start building washboard abs? Find out.
Many people who want to start building washboard abs don’t know how to begin. Are you one of them?
With the proper exercises, you can get the sculpted, toned abs that you - and others - have been dreaming of.
First things first. Building washboard abs starts with a good diet, and regular cardio exercises, in addition to the exercises we outline here. Go running or walking every day, or try going for a swim.
For washboard abs, the following exercises are recommended:
* Weighted Sit Ups
* Full Body Crunches
* Ball Crunches
* Bicycles
Start slow, and try to gradually work your way up to 20 repetitions of each, several times per week. Don’t increase your reps too fast, or you may risk strain and injury.
Weighted Sit Ups
For this you will need a small weight; anything under five pounds that you can comfortably hold ought to do.
1. Put your feet and back flat on the floor, and bend your knees.
2. Hold the weight to your chest with both hands.
3. Lift your head off the floor, bending at the waist. Keep your feet on the floor.
4. Go up as high as you can and hold it for a second.
5. Lower yourself back down, slowly, and repeat the exercise.
Full Body Crunches
1. Lie down on the floor.
2. Bend your knees and place your hands across your chest.
3. Contract your abdominal muscles.
4. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time.
5. Hold this position for a few seconds and then lower yourself.
Ball Crunches
For this one, you’ll need to have an exercise ball.
1. Plant your feet, and sit on the ball.
2. Slowly roll back on the ball, until your thighs and torso are parallel with the floor.
3. Begin raising your torso halfway up, while contracting your abdominal muscles.
4. Stop when you get to a 45 degree angle.
5. Lie back down slowly.
Bicycle
1. Lie flat on the floor.
2. Rest your hands up next to your head and bring your knees halfway up.
3. Begin a bicycling motion with your legs.
4. Alternate between touching your left elbow to your right knee and your right elbow to your left knee. Repeat.
Exercise in the right conditions. You should make sure that you are on a comfortable surface, such as an exercise mat or carpet. Make sure that it’s a little below your ideal temperature, so you won’t get too hot after your workout. And remember to stay hydrated.
Like many things in life, building washboard abs is easy with the right tools. With a little time and effort, you’ll be amazed at the return you get on your investment.
Find out more Six Pack Abs advice at www.SixPackAbsGuide.com/ …Go now!
If you’ve been dying to make your spare tire into a six-pack, you are not alone. Sculpting abdominal muscles seems to be a national obsession. Just look at the amount of infomercials on television in the last few years that have products claiming to create the washboard stomach of your dreams!
Fortunately, there are effective six pack abs muscle exercises that you can do in your very own home, with very little equipment that will sculpt your body the way that you want!
Before we start describing the six pack abs muscle exercises, there are a few tips we need to cover. First, know that in order to create the washboard stomach of your dreams…you need to commit to doing the exercises! This is not something that’s going to happen overnight, folks. Practice makes perfect, and regular exercise makes a perfect set of abs.
Secondly, spot training like these ab exercises work…but only if you don’t have a huge layer of fat covering up your stomach. If you are overweight, you need to commit to doing aerobic workouts too to whittle down your overall weight. Only then will you be able to see the benefits of your six pack abs muscle exercises.
Finally, get a journal, spreadsheet, wall calendar..whatever you like…to track your progress. Invest in a tape measure (they are really not that expensive) and record your waist size weekly. On the weeks that you feel you aren’t getting anywhere, look back to your measurements. Those will show you the real picture!
Now on to the six pack abs muscle exercises!
1. Abdominal Crunch
You can perform this lying on the ground or leaning on a large fitness ball. This old standby will sculpt your abs like no other exercise out there. Place your hands lightly on the sides of your head and lean your head back. Place your tongue on the roof of your mouth and then lift your chin towards the ceiling. Even though it sounds odd, the tongue part is really important!
2. Alternating Leg Extensions
Lie on your back with your hands behind your head. Bring both of your knees up into the air, and then extend one leg out in front of you. Keep the other knee pulled in. At the same time, bring your opposite shoulder towards the bent knee. Try to touch your elbow to your opposite knee. Switch sides and repeat.
3. Reverse Crunch
This really helps target the lower abdominal muscles. Lie with your arms out toward your sides and palms against the floor. Lift your hips and bent knees off of the floor by pulling in your lower abs. Then return them to the floor.
These six pack abs muscle exercise should be repeated on alternating days, or every day, depending on your fitness level. Remember to track your progress and give yourself time to sculpt your middle.
Find out more Six Pack Abs advice at http://www.SixPackAbsGuide.com/…Go now!
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