Month: September 2017

Blast Your Chest: Excellent Workouts For Training Your Upper Body

Flex Online talks about the ways how to build maximum muscles in your chest and triceps. If you’ve been at a loss how to expand your chest and upper body, then the Chest Blaster Pushup Protocol is the perfect workout routine for you. Here’s what you’re going to prepare: aerobic step, dumbbells and a thick book.

These are four pushup variations. The main thing to do is to execute these exercises back-to-back and as quickly as possible. You just need to make sure that you’re doing them using a good form as well. The rule: complete five reps per move without letting your knees touch the ground.

The first variation is the Lock Off. Put yourself in a pushup position over the platform. Then lower your body just until your chest is right above the floor then push back up. Reach up with one hand and slap the opposite pec muscle. Do the rest of your reps on one side then switch your hands.

For the rest of the variations, check this one out:

Chest Blaster

If you’re looking to blow up your chest and triceps —look? no further, than the “Chest Blaster Pushup Protocol”. You’re going to need an aerobic step, some dumbbells, or a thick book for this one. Perform these four pushup variation exercises back-to-back as quickly as possible, with good form, of course! Complete at least five reps per move without allowing your knees to touch the ground. Read more…

Muscle and Fitness says that the workout Chest Blaster is great for maximum muscle gain. This is what you can use so you can target your pecs from all angles. This will eventually result in greater size, strength and muscle definition. It will surely pound your pecs for good!

This was originally designed to maximize conditioning, strength and size gains. It combines moves in order to hit your muscles while the different rep ranges work your upper body to enhance power and improve endurance. You will be hitting the upper, middle, lower, inner and outer pecs.

It’s a package deal: it will soon give you the width, depth, strength, endurance and power. Go ahead and try this one out so you can check for yourself if it’s effective for you.

Chest Blaster For Maximum Muscle Gain

This chest workout is multi-faceted to maximize conditioning, strength and size gains. It combines movements to target the pecs from all angles, working varied rep ranges to develop power and endurance. During this workout you will target the upper pecs, as well as the middle, lower, inner, and outer pec fibers for an all-around chest blast. Read more…

Muscle and Strength takes this chest workout to a whole new level. This is what they call the high-intensity chest blaster workout. This is going to build your chest in an explosive way. It is fast-paced so it’s really going to grind you out. It includes heavy rest-pause sets, and slow isolation movements.

What you can do right now is incorporate this in your workout. Just remember that this can be used for a four to six week cycle. On another note, you can use this one as a rut buster if you simply want to spice up your routine or if you want to do something new. It just takes 30 minutes to finish, so if you lack time, then this one’s on your side.

Take note of the total sets: you will perform 16 sets using the 4 exercises. It includes 2 compound movements and 2 isolation exercises. Compound lifts will focus on strength and rest-pause training while isolation moves will emphasize slower reps and mind-muscle connection.

High Intensity Chest Blaster

The high intensity chest blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout. Read more…

Check the Insane Home Chest Workout from Six Pack Shortcuts & Abs After 40:

The Cytosport Complete Whey Chocolate is a drink that can definitely help you with gaining bulk in your chest area. It’s a part where most men are quite insecure of. In order to remedy that, incorporate this in your dietary intake so you can have pumped up results.

This has high quality protein concentrate that you can get! You can even add this to your first meal of the day. Add this to your yogurt, oatmeal, or pancakes. Aside from that, it’s  not going to hurt your stomach because it digests easily.

Build Movie Star Arms: Get Your Guns Working

Abs? That’s it? What happened to greatness? What happened to being massive? If your goal is to simply get a six-pack without paying attention to the rest of your body, then that’s a total deal-breaker. You can show how explosive you are by starting with your guns. If you want to build the ultimate arms, you’ve got to check these moves.

These six exercises were specifically designed to build arms like Vin Diesel’s. Though the Fast and the Furious star turns 50 this year, he’s still got arms the size of cannons. Guys half his age don’t even come close. How does this guy keep them in good size and condition? It seems like it involves a lot of work on the biceps and triceps. He holds moves for long periods of time to really feel the burn and stimulate muscle growth.

Let’s discuss how it actually works. The longer the muscles are put under tension, they more they adapt to the load. This is characterized by an increase in muscle size. It makes them bigger and stronger. The routine outlined here will target your biceps and triceps in every angle. Not only that but it will also put these muscle groups under tension for quite some time.

6 Moves To Get Arms Like Vin Diesel    

This month’s cover star, Vin Diesel, may not be a kid anymore (he turns 50 this year), but he’s still got arms the size of armored tank cannons—to shame guys half his age. Hell, to shame guys of any age. So how does he keep them perpetually loaded for battle? He attacks the biceps and triceps from all sides and often holds moves for teeth-grittingly long periods of time to really tease out the size and feel the burn. And pray that when you put a few years on, you’ll still be packing even a fraction of the heat he is. Read more…

Men’s Health discusses Dwayne Johnson’s arms.  Brad Schoenfeld, Ph.D., C.S.C.S., a former natural bodybuilding champion and author of The M.A.X. Muscle Plan says that he’s got some pretty rad genetics. We can all agree that’s pretty obvious here. Though that’s the case, you can still pump up muscle into your arms.

Your routine is not going to revolve around executing endless sets of curls. Using just one kind of exercise is not going to cut it. It won’t define the muscles in your arms, and it certainly won’t let them pop. You have to take note of the muscle fibers in the different areas in your arm and work your way through.

These 8 tips will be your guide. Take note: you can sculpt what you don’t have, so don’t do the isolation moves at first. Instead, check out compound moves like the dead lift and pull ups. These can help you bulk up. Find out more about these tips here: 

How to Sculpt Sleeve-Busting Muscle Like the Rock

Look at Dwayne Johnson’s arms and one thing becomes obvious: “He has some very special genetics working in his favor,” says Brad Schoenfeld, Ph.D., C.S.C.S., a former natural bodybuilding champion and author of The M.A.X. Muscle Plan. But even if tree-trunk sized arms aren’t written into your DNA, you can still optimize what is. Read more…

Meanwhile, Mark Wahlberg’s arms can compete with the other two celebrities. It’s a common goal to get huge guns for most men. The muscle size and definition can be a sign of masculinity and it can even get some extra attention from the ladies.

Wahlberg’s been doing his own thing: he has exerted a lot of effort and time in building those amazing arms. As a result, his hard work paid off and that’s in the form of added muscle growth. It’s not all that difficult to get arms just like his.

It’s only going to take you some time but more than that, you’ve got to have a plan. You need to make sure that you’re not doing the wrong exercises. You might end up in the gym more than you need to. Build a well-balanced routine for your upper body. Target your arm’s range of motion.

Check out the actor’s workout plan and get started with your own version. Take a look:

How to get Arms like Mark Wahlberg: Mark Wahlberg Arm Workout

Start with a medium weight at 6 repetitions. If you can easily finish all three sets of repetitions, increase the number of repetitions next time. Continue increasing until you can finish three sets of 12 without having to pause. Then next time drop back to 6 repetitions and increase to the next closest weight. Each exercise will increase at a different rate and require a different weight to start with- never try to increase everything at the same pace. Do two exercises together back and forth until all sets are done, then move to the next two exercises. Read more…

eHowFitness shares How to Get Bigger Arms Like Tom Hardy:

In line with your efforts in gaining mass in your guns, we’re telling you that we have something that can even boost your gains in no time. This one is from CytoSport CytoGainer Protein Drink Mix. This is a sure way for you to effectively gain mass.

This drink’s formula has glutamine, the one responsible for improved protein synthesis. It is quite essential in muscle growth. Aside from that, it is originally designed to replenish muscle and liver glycogen after your hard training sessions. This is to let you fully recover after your workout. 

Best Hit Training: Get The Most Out Of Your Workouts Using These Moves

Muscle and Strength discusses the full body blast off workout program that can help you use training and rest days for maximum gains.

High intensity training involves weight lifting. This puts attention to strict controlled executions up to muscle failure during short and infrequent workouts. This style makes you work your butt off, in an extremely hard way. But often times, it means that you’ve got to train for one day with plenty of rest days in between. This is for the purpose of optimizing recovery and growth.

This was first popularized by Arthur Jones, the one who founded the Nautilus exercise equipment. Then, it was later improved and advocated by Mike Mentzer. This is the idea of a full body workout that will take your muscles and get them to their limits.

Explosive Gains! The Full Body Blast Off Workout

High intensity training is a style of weight lifting that focuses on doing strict controlled movements to the point of muscular failure during brief, infrequent workouts. In essence, this style of training involves working out extremely hard, often times training the entire body in one day, with plenty of rest days in between sessions for recovery and growth. Read more…

Building Muscle 101 talks about the history of high intensity training programs and later explains a great HIT routine that you can perform. First, let’s learn about this technique.

With weight training, high intensity technique goes a long way. It has a lot of impact on muscle and strength. This simply means how hard it’s going to be for your body to work so it can effectively execute each rep and set.

In this part, we’re going to focus on the amount of weight used in every move because we’ll tackle high intensity training as a whole. This has been around for more than 30 years and it’s already a trend among bodybuilding pros and athletes. If you belong to any active group, then you might have an idea what it is.

But let’s try to dig a little deeper. It all started with Arthur Jones. The man believed that in reaching your optimum physical capacity, you have to include resistance training and be very particular how you approach this method. Exercise intensity was a big factor when it comes to growth. Including some elements in a weight training program makes a great difference.

What Are High Intensity Training Programs?

With regards to fitness and weight training, what exactly does the term “high intensity” mean and how can it help to build muscle and strength. I believe the term refers to how hard or difficult your body has to work in order to perform each repetition and set. Read more…

Aside from Mr. Jones, Flex Online discusses Mike Mentzer’s High-Intensity Workout. Take a look at the principles surrounding Mentzer’s routine.

Everyone was on hype: Mentzer was going to revolutionize bodybuilding. He adopted Mr. Jones’ technique and transformed it – it was named Heavy Duty. The reps were low, but weights got larger. We’ll be tackling the mechanisms and impact of this type of modified training.

First, a little back track on bodybuilding history. Casey Viator won the 1971 Mr. America under Arthur Jones. Because of this, Mentzer began consulting with HIT’s creator while improving his own technique. He got the title in ’76, and he was glorified because of his philosophy. He wrote a lot of material and discussed about certain techniques for intense workout sessions.

Mike Mentzer’s High-Intensity Workout

It was going to be a revolution. For the year between the 1979 and 1980 Mr. Olympias, as high-intensity training rode the crest of its foremost adherent, Mike Mentzer, it seemed on the verge of transforming bodybuilding. Mentzer adopted the HIT philosophy of Arthur Jones and expanded it into his own radical system, named Heavy Duty. Reps got lower, weights got larger. In tis article, we examine the rapid rise, faster fall, and enduring impact of Heavy Duty. Read more…

Intense Gains shares this LEGS & ABS (i) – HIT routine ‘The Mike Mentzer Way.’

If you want to fuel your training with something that’s reliable, you have to check this drink: CytoSport Cytomax Powder. With its formula, your body will be provided with enough complex carbohydrates and sugars. This will surely give you the drive to train harder than ever!

What’s even better is that it will develop your stamina for you to get awesome results! Reaching your goals just proves that you’re a different brand of athlete, powered by CytoSport

Gain While You Sleep: Maximize Growth While Resting

Men’s Fitness talks about making ultimate muscle gains while you sleep. Basically, this focuses on listing and your eating habits before you go to bed. That’s because no matter how hard you hit the gym, you might still wonder why you’re not getting the results that you wanted in the first place. These two factors are quite important.

It may not be the workout that hinders you from getting your mass gains. It may be your sleeping and eating habits. You know you can’t hit the gym all day AND still be running with just 3-4 hours of sleep. You have to rest your body too so you can get going the next day.

However, if you’ve been sleeping the right number of hours every night and still not seeing results, you might want to take other measures. This involves lifting weights three hours before bed time. This stimulates your pre-sleep protein to form new muscle proteins. If you’re thinking about a good night supplement to boost mass growth, think of casein. It’s a slow-digesting protein powder that will help you out with this goal.

How To Make Muscle Gains While You Sleep

SO YOU HIT the gym hard, but you’re just not seeing the gains you expect? It might not be your workout that’s failing you. It could actually be your sleep: Despite what you’ve heard from all the meatheads at the gym, you can’t just pound weights all day and then expect to subsist on three hours of Red-Bull-interrupted sleep every night. Read more…

To add more mass to your frame, these are the essential tips to take note of. You can sleep your way for more muscles. Resting gives you a chance to increase your muscular size, strength and recovery.

It is emphasized here how sleep plays a huge role in muscle building and fat loss. If you’re saying that hitting the gym often can help you build a massive structure, consider this thought: rest is important as it may even be the most important element in training. This is according to Nick Ebner, N.A.S.M.-C.P.T., P.I.C.P.

Let’s find out more about the mechanism of sleep and how it helps the body during training. Know the basics of resting:

The typical sleep hours are between 7-9 hours per night. This is most ideal for people, based on previous studies. When we sleep, we consume less energy and it allows us to use the food that we eat during the day to pump up growth. The growth hormone is produced by the body and this improves recovery and regeneration. The brain restores its normal functions when we rest and this is pretty helpful in terms of boosting motivation and focus.

The Fit Five: Sleep Your Way to More Muscle

As we sleep, energy consumption is lowered, allowing us to use the high-quality food we eat during the day to more efficiently build muscle. Growth hormone is naturally released, improving muscular recovery and regeneration. Also, as we sleep the brain recharges. Read more…

Muscle and Fitness suggest these supps in order to push your muscles to build size while you’re asleep. They want to stress on the fact that ample amounts of protein is crucial for reaching your muscle mass goals. Moreover, 7-9 hours of rest is needed every night to initiate the production of growth hormones but this becomes challenging if you neglect your protein.

Food is essential. Going to the gym and doing intense workouts without consuming the proper amount of food compromises your goal. You might end up looking like a marathon runner rather than a body builder. This leads to starvation mode and it prompts your body to steal amino acids from your muscle protein. This gets converted to glucose in order to fuel your brain; thereby breaking down your muscle fibers.

There are bodybuilders who would even go to the extreme of waking up in the middle of the night just to eat. There are less extreme methods: know what to take right before going to bed. Check on these five supplements – they’ll prevent muscle breakdown and enhance muscle growth.

The 5 Best Nighttime Supps

If putting on muscle mass is your primary goal—and, really, what other goal is there?—then you probably already know that frequently eating ample amounts of protein is critical. You likely also know that getting 7—9 hours of sleep each night is a must for gaining muscle, because that’s when your growth hormone (GH) levels peak. Yet that represents a long stretch when you neglect to give your body protein. Read more…

Check out this video from Howcast about “What to Eat before Bed to Build Muscle.

To aid you in your gains, this drink can pump up enough protein and supply your muscles with enough nutrients to boost growth. There are components in this drink that stimulates protein synthesis.

This also prevents muscle breakdown so you don’t have to worry about your muscles any longer! It’s got a lot of digestive enzymes, carbohydrates, and amino acids. It’s a complete package!