Archive | Building Muscle

How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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How to Get a Ripped Chest in 6 Weeks

The pectorial (chest) muscle is one of the largest and most utilized muscles in the human body. It is important to build strong chest muscles not just for bodybuilders but for people who workout recreationally. All of the muscles in the body work together simultaneously, therefore you want to build them up together to avoid uneven muscle sizes.

The best way to get a ripped chest is to take in at least 1 gram of protein per lb of body weight a day. This ensures the proper nutrients to your sore exhausted muscles. Try to eat lots of fruits and vegetables as they help to transport nutrients and give you more energy. Make sure you eat enough carbs to enable long hard workouts, but eat too much and it will turn into unwanted fat. Chicken tuna and other lean meats are great sources of protein, almonds and pecans are high in protein and low in fat.

If you are looking for a ripped chest it is essential to do push ups. This exercise will not make you huge but it will tone and harden your chest muscles fast. Try to do at least 100 push ups a day and do more reps every few days. Make sure to train your back as well, this makes the chest look bigger and allows the chest muscles to grow faster.

It is important to follow a workout program that teaches you the fundamentals of working out and shows you the right exercise to perform in order to blast your muscles. Workout programs also come with nutritional guides, these are essential to follow in order to gain lean muscle without any fat.

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TT Bodyweight 1000 Workout

The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. You must be able to complete the 500 challenge first, before you attempt the 1000 challenge.

After the 500 workout, use the following progressions to get up 1000 repetitions:

The Bodyweight 250:

  • 30 Jumping Jacks or Jump Rope
  • 20 Close Grip Pushups
  • 10 Jumps
  • 10 Pull-ups
  • 40 Squats
  • 25 Pushups
  • 20 Walking Lunges (10 reps per side)
  • 15 Underhand Inverted Rows
  • 30 Bicycle Crunches (15 reps per side)
  • 25 Squats
  • 25 Jumping Jacks or Jump Rope

The Bodyweight 501

  • 100 Jumping Jacks or Jump Rope
  • 25 Close-Grip Pushups
  • 15 Jumps
  • 15 Pull-ups
  • 50 Squats
  • 51 Pushups
  • 40 Walking Lunges (20 reps per side)
  • 30 Underhand Inverted Rows
  • 60 Bicycle Crunches (30 reps per side)
  • 15 Chin-ups
  • 50 Squats
  • 50 Jumping Jacks or Jump Rope

The Bodyweight 750

  • 100 Jumping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 20 Jumps
  • 20 Pull-ups
  • 75 Squats
  • 25 Stick ups
  • 50 Pushups
  • 50 Walking Lunges (25 reps per side)
  • 40 Underhand Inverted Rows
  • 25 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 reps per side)
  • 20 Chin-ups
  • 50 Mountain Climbers (25 per side)
  • 50 Squats
  • 100 Jumping Jacks or Jump Rope

The Bodyweight 1000

  • 100 Juping Jacks or Jump Rope
  • 25 Close Grip Pushups
  • 25 Jumps
  • 25 Pull-ups
  • 100 Squats
  • 25 Stick Ups
  • 50 Bicycle Crunches (25 reps per side)
  • 100 Pushups
  • 50 Walking Lunges (25 reps per side)
  • 50 Underhand Inverted Rows
  • 50 Stability Ball Leg Curls
  • 100 Bicycle Crunches (50 reps per side)
  • 50 Decline Pushups
  • 25 Overhand Inverted Rows
  • 50 Mountain Climbers (25 reps per side)
  • 50 Squats
  • 25 Chin-ups
  • 100 Jumping Jacks or Jump Rope

Lets go over a few exercises that you may not be familiar with:

Squats

  • Stand with your feet slightly wider than shoulder width apart. Tighten your abs and glutes. Push your hips back as if you were sitting back in a chair.
  • Bend your knees. Do not let your lower back round. In fact, keep your chest out and back as straight as possible. Keep going as low as you can.
  • From this position, push with your glutes, hamstrings, and quadriceps to return to starting position.

Stability Ball Leg Curl

  • Lie on your back. Place the soles of your feet on a stability ball. Tighten your abs and contract your glutes. Lift your hips off the floor. Keep your abs and hamstrings tight as you slowly curl the ball back towards your hips while in the bridge position.
  • Pause and slowly return the ball to starting position.

Mountain Climbers

  • Start off in the top position of the pushup. Contract your abdominals. Pick one foot off the floor, and bring the knee up to your chest. Bring your leg back, and repeat with the other leg.
  • Do not let your hips sag or rotate.

Stick Up

  • Stand with your feet about 6 inches away from a wall. Lean back so that your butt, upper back, and head is against the wall. Place your hands against the wall over your head.
  • Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms down the wall, tucking your elbows to your sides.
  • Keep the elbows close to your sides, so that your shoulder blades come down together. You should feel a strong contraction in the muscles between your shoulder blades and shoulder muscles.
  • From this bottom position, slowly slide your arms against the wall until they are straight up above your head. Repeat.

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Reduce Fat To Stay Fit

“It’s not so much about looking good as it is about feeling good, really good; feeling the rush of adrenalin after a kick-boxing class; feeling tired but satisfied after a long, hectic day,” says an acclaimed model. She has a whole lot of friends who are as health-conscious, figure-conscious and beauty-conscious as she is. She claims that even if she weren’t a model she would still be the way she was because she likes staying slim and fit. So, let’s find out if she’s in earnest.

Since how long have you been like this? Slim, fit and gorgeous?

Actually, right from my school days. My parents have always been very health-conscious. They always encouraged me to stay slim. In fact I remember my dad used to say – you eat nutritious, you live lore. Mom never stacked the shelves with chips or junk food, or the fridge with soft drinks. It was always fruits, healthy snacks and coconut water.

What is more important to focus on? Food or exercise?

I think it is a balance of both. If you only go on a diet you’ll lose weight but you’ll fail to firm up your muscles. I do not believe in going on crash diets. They only result in tremendous water loss. On the other hand if you only exercise and not eat properly, you’ll lose a lot of weight but you won’t look healthy. You’ll just end up looking pale and sickly.

What is your regular diet?

I love food. And I like to see a lot of colour on my plate. I begin my day with cereals, soya milk, vitamins, fruits and my glass of milk. By midday, I have another fruit; during lunch, I have a little bit of carbs, oe else I get my rye bread, some protein-chicken, or fish. Sometimes I even have lentils or vegetables; and lots of salad. Evening’s it is coconut milk, dry fruits and fruit. I am actually a fruits person. Dinner comprises nice, healthy chicken soup, salads and vegetables.

What do you do when you go out to eat or on holiday?

Oh! I can be very tiresome. When I’m eating out I drive the person who serves me absolutely mad. I’m very careful about how much oil is going inside me. It’s normally always steamed or beaked dishes I order for. I ask for a lot of salad dressing on the side and bore him to death with my ‘please, less oil please’. I’m not one who would go out in the night to have a burger or a pizza. When I’m on a holiday I allow myself a little liberty and let go.

What does letting go mean?

Oh well! Having ice creams and stuff like that at the weirdest hours possible. Chinese food at four in the morning; it almost sits in my stomach. I have a terrific sweet tooth. I love chocolates. Actually I need to check myself only on that front.

Do you have a tendency to easily put on weight?

Oh yes! I always have to keep a strict watch over my weight. I come to know about those extra pounds when clothes do not fit the way they should. But as soon as that happens, I work my heart out. Thankfully, it’s never been very difficult for me to get back in shape.

What kind of an exercise pattern do you follow?

Well, I’m an early-riser. I get up at six in the morning; go for yoga twice a week which lasts one and a half hours. The remaining days of week, I work out at the gym. I also go for dance classes but that is not to lose weight; that’s just for recreation. I also go for kick-boxing at least thrice a week. And I carry my own food and water wherever I go.

What would you do if you were a full-time working girl?

Ah! I guess that would be very difficult. I don’t know how on earth would I have the time to exercise but I would definitely carry my own food – a chicken or a sandwich out of rye or whole wheat bread.

What do you think is the key to good health?

Actually, the most important thing is to find out what suits your body best. If you cannot take care of yourself, you can never take care of others. You have to chalk out a balanced diet. I have my carbs early in the morning so that I can work it out during the day. I have conditioned myself in a way that I don’t crave for anything. One can follow any form of exercise; there are no hard and fast rules about that. The times I do not exercise, I am a complete couch potato. I get lethargic. When I can’t exercise, I just run up the flight of stairs to my apartment. I stay on the 7th floor. I think it is also important to read about nutrition. This way you’ll know what is good and what isn’t. Exercise and diet, together will get your fat percentage down and help you tone up.

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How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Isometric Exercises – Charles Atlas and Mahatma Gandhi?

Is there another way to build muscle and become stronger without weight training?

Well yes it’s called — isometric exercises!

And the great news is that you can get fit with isometrics and you don’t have to go to the gym or buy expensive home exercise equipment.

Sounds hard to believe you say… right?

Isometric exercises are essentially muscle contractions that are performed against a fixed or stable resistance. Isometrics was given scientific validation back in 1953, when two German researchers from the Max Planck Institute published a study that showed that individuals who performed isometric exercises had an increase in their strength in excess of 300% (over the control group.)

Dr. Theodore Hettinger and Dr. Eric A. Muller performed tests on frogs to determine the effectiveness of isometric exercise. The results were conclusive — it works!

(This system of training which Joe Weider coined the name of — iso-tension — became very popular in the United States.)

Isometric exercises has been around since the beginning of Chinese martial arts. In fact, most martial arts systems utilize one form or another of isometrics. Many of the old-time strongman utilized isometrics as part of their strength and muscle building programs. One of the most notable was a young man named — Charles Atlas.

Atlas, whose real name was Angela Siciliano teamed up with Harold Roman. Mr. Roman was considered at the time a marketing genius. It was their partnership that propelled the Charles Atlas dynamic tension training program into the history books.

Thousands of individuals clamored for the Charles Atlas is course — which parts of it used isometrics exercises as well as body weight training. One of the most notable Atlas students was Mahatma Gandhi.

Gandhi wrote a letter to Charles Atlas requesting help in utilizing isometric exercises in his training. Atlas did write back recommending a specific diet and exercise program. Unfortunately, Mahatma Gandhi remained as a Charles Atlas referred to him “a bag of bones” but much stronger.

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Tips on How to Increase the Penis Size With a Good Diet – Boost Your Penis Size in Easy Ways

Did you know that subscribing to a good diet will help increase the penis size? This much is true, although there are a couple of things to bear in mind if you are choosing this kind of diet. One: consuming large volumes of these recommended food items will not bring instantaneous results. Miracle products that increase the penis size have yet to be invented, you know.

Two: you still have to combine a good diet with penile and fat burning exercises in order to see positive results. And lastly: most of these food items are geared to help you achieve and sustain a better blood circulation, which means that you are bound to see the results when you are in your erect or semi-erect state.

Saying thus, here are some of the best food items you could use to increase the penis size, and some of the ones to avoid.

1. Lean red meat is a good source of male enhancing protein. Protein is the building block of muscle and we all know that your tool down there is one large muscle – or at least, it should be. Additionally, several portions of healthy lean red meat everyday can not only increase the penis size but it can help promote longer erections as well. Try to have at least 1 serving of lean red meat per meal for a 3 times a day diet (or 1/4 serving on a 5 to 6 small meals a day diet.) Trimmed choice cuts of beef, lamb or goat meat are always the best options.

2. Another good source of protein is fish, particularly large game fish like mackerel, marlin and tuna. These have exceptionally high levels of essentially fatty acids like omega 3 which lowers bad cholesterol while increasing the volumes of good cholesterol in the system. Eating 2 portions of fish per week can increase the penis size by preventing plaque from building up in the heart’s arteries and thereby promoting better blood circulation during erection.

You can get the same benefits from trout and sardines.

3. All manner of processed food items should be removed or at least limited from your diet. Processed food and drinks are notorious for having large volumes of artificial flavors, extenders, preservatives, salt and sweetening agents — all of which promote weight gain and poor blood circulation. These would only hinder your goals of enhancing yourself and are also very likely to cause erectile dysfunction as well.

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Perfect Pushups For Women

Pushups are the best exercise for women to define their muscles. Why? adding pushups to your workout not only hardens your chest but it will give you great muscle definition in your shoulders, triceps, deltoids, as well as traps. You will get that sexy definition you’ve always wanted, looking better and feeling great. Trust me women, men love your arms, you need to get muscle definition to gain more attraction toward yourself.

Pushups are the best and safest way to build your upper body and back. You need to do pushups reason being you can do this every single day without injury. From handicap pushups to incline, the advancement in pushups is up to how in shape you are and can handle. Excess pushups won’t give you bulky, ugly male muscle in-fact, you’re going to look way better than you ever though you could by increasing the reps with your pushup routine.

You will shred off calories and even give yourself an extra boost. When you do pushups in the gym, men are attracted to the hardness of your workout routine and you will see more men starring in awe when you do pushups and you have a nice physique.

Beginner pushups are for anyone starting out, you simply make your arms squared to your shoulders and your feet together. Start by going down and pause for 1 second than you want to go back up and repeat 12 times.

Handicapped pushups are usually for out of shape, obese women and you simply use your knees instead of your feet, keep your hands squared to your shoulders and you go down, pause for 1 second, go back up and repeat.

Decline pushups are more advanced pushups, for women who are in decent shape and want a tougher course of a workout routine. You find a chair or bench chair, put your feet up together and you slowly go down, hold your position for 1 second and come back up repeating this 12 times in 5 sets.

Incline pushups are the opposite, you simply find a chair or bench chair and you put your hands on top of it and your feet on the ground. You go down slowly and back up, make sure you hold your down position for 1 second.

Advanced stability pushups is where you use a medicine ball, put your hands down on top of it as the ball will support your weight, keeping your feet on the ground. When you are 2 inches from the ground hold your position for 1 second and raise back up slowly repeating this 12 times.

You should pick which type you are most comfortable with, after you do this everyday and you start gaining resistance to the workout, you can increase your reps or difficulty. Your getting stronger if you can’t feel pain after the workout, it’s time for you to upgrade your pushup routine and go for a more advance workout.

Stick to pushups everyday you will start to see the desired results you’ve always wanted. Your going to look great and feel go when you are dedicated to doing pushups.

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Strength Training – How To Build Strength

Everyone has different health and fitness goals.

Some want to build muscle. Some want to lose stubborn belly fat. Some want to run better. Some just want to improve in their sport.

Well guess what?

Strength training can help you accomplish all of these goals.

The popular notion of strength is someone who can lift prodigious weights. But there is no singular definition of strength because it is specific to what the person wants to achieve.

But the purpose of a strength training program remains the same: to help you progress and improve by increasing your capacity to accommodate greater resistance.

A successful strength training program must be built on a solid foundation.

For a foundation to remain strong it must be supported by 4 sturdy and tested pillars:

1. Progressive Resistance

2. Progressive Overload

3. Nutrition

4. Rest And Recovery

Progressive Resistance is the underlying principle of building strength. If you want to get stronger, you must periodically increase the amount of resistance applied to your muscle.

What if you have reached your limit?

If your progress has stalled or you have reached a plateau then we transition to Progressive Overload. This is the principle which requires you to overcome strength plateaus by increasing the amount of resistance at specific sticking points or weak areas.

A good example would be sprinters who use a weighted sled or resistance bands to improve their starting time off the blocks. Basketball players use Plyometrics to improve their second jump.

The value of a good nutrition program can never be over-stated. Food provides the calories to fuel your workouts and the macronutrients to jump-start the recovery process. But you have to know what foods to eat and when.

Finally, you will not get stronger if your body will not have enough time to rebuild damaged muscle tissue.

If your workouts stimulate fibres to build bigger and stronger muscles, rest and recovery creates the environment that enhances strength and induces muscle growth.

A strength training program is an effective way to achieve overall health and fitness. It will help you build muscle, burn fat, improve strength and develop great conditioning.

Before you embark on a strength training program, either visit popular exercise websites or engage a personal trainer to help you through the first 2-3 months of training as it’s essential that you use correct technique to avoid injury during your strength training program.

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3 Muscle Building Secrets You Probably Don’t Know Yet

What makes a secret so valuable is that it’s not readily available to everyone. However, when they empower us, we have knowledge that can improve our lives. This is also true in terms of muscle building secrets. Here are some of the most effective ones.

1. Muscle magazines are often owned by supplement-selling companies.

In fact, such companies own (or have owned) all of the major bodybuilding magazines. Oftentimes they keep the best muscle building secrets from you, and instead are basically trying to push their products. In fact, many of the so-called supplements on the market are nothing more than diet pills-but that’s another story. You should not expect bodybuilding magazines to provide you with the best tips-otherwise you could join their elite group of weightlifters.

2. There’s no miracle weightlifting product.

We’re often bombarded with ads claiming that a particular pill, powder, or fluid is THE product for achieving a chiseled physique. However, it’s important to realize that ones giving the product rave reviews tend to be the ones selling them! Sure, these products can help to enhance your workout routine. However, don’t expect top weightlifting advice from the manufacturers of such products, or their bodybuilding magazines.

3. Training like an average Joe is the best approach.

We often hear the bodybuilding universe argue that we should train like a bodybuilder in order to become one. The argument has no merit. Yes, many of us are interested in losing weight and boosting the mass of our muscles. However, most of us do not intend to become professional bodybuilders. Neither are our bodies prepared for the rigors that bodybuilders undergo daily. Thus, such routines could absolutely devastate our bodies, resulting injuries, illnesses, and so on.

Of course, there are more muscle building secrets that can help you hulk up in no time at all! So, start looking for a reliable resource you can use today. Your muscles will thank you for it!

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