Build More Muscle and Experience Better Pumps With Only One Exercise

Exercise programs come and go, and some even stay around for a while. Every now and then an old lifting technique is revived because some researcher declares it�s the ultimate way to put on muscle size; for example, partial reps. An old system may also get new life because a certain body�building star uses it. That was the case when Dorian Yates revived Mike Mentzer�s Heavy Duty training. Five years ago no one trained that heavy. Things changed overnight when Dorian started talking about his training.
There�s a training system that hardly anyone uses today that�s due for a revival�the one-exercise-per-muscle-group technique. There are no champs touting its effectiveness in magazine articles. No one uses it in this modern age of multiple exercises. Even so,  it�s not likely you�ll ever find a better way to train for size.
There are several benefits to using the one-exercise-per-muscle-group technique, not the least of which is that it works well with a number of different bodybuilding programs. Probably the best feature is that you don�t lose your pump. You know how that goes: You�re training really hard on an exercise and getting an excellent pump when you decide to move on to another exercise; the next thing you know the pump is gone and your workout goes downhill from there. Have you ever thought about just sticking with that exercise for six, eight or maybe 10 to 15 sets?
This training style is also excellent when the only thing you want is sheer muscle mass. There have been several champs who used it almost exclusively, and their progress was remarkable. The most prominent example is Sergio Oliva. The three-time Mr. Olympia�s favorite way to train chest and back was to alternate sets, performing one for his chest and one for his back. The trick was that he stayed with only one exercise for each muscle group, primarily bench presses and chins.
Oliva would pyramid his weight on the two exercises. On bench presses, for example, he�d start off with a light weight and work up to a heavy triple, double or single on about his 10th set. From that point on he�d reverse-pyramid, dropping weight and adding reps.
Now, Sergio was no slouch in the genetics department. He�d probably have grown muscle no matter what routine he performed. He did, however, prefer this style above all others.
Reg Park is another legend of bodybuilding who liked to train this way. He believed it to be the ultimate for building mass. He�d pick one exercise for whatever bodypart he was working and just hammer at it, using six to 10 reps until that bodypart was engorged with a monstrous pump.
Tom Platz is also a proponent of one-exercise-per-bodypart training. He often performs up to 30 sets per exercise. On back, for example, he usually does T-bar rows for a full hour using sets of six to 100 reps. The key to his success with this technique is that he allows at least seven days of rest before he blitzes the same bodypart again.
The point of these examples is that the one-exercise-per-bodypart routines are some of the most effective you�ll ever find for working any of your muscle groups.
The Pyramid/Reverse-Pyramid System
This is the technique that Sergio Oliva used, as described above. When it comes to adding bulk and power, I don�t believe it can be beat. You can either work one muscle group until you complete all the sets or alternate antagonistic muscle groups the way Sergio did, using what Platz calls jump sets. Either variation is great. Below is a sample routine for the bench press in which you work straight through before going on to the next bodypart. Note that the weights listed are only hypothetical, to give you an idea of the jumps.
Set 1: 135 x 12
Set 2: 185 x 10
Set 3: 205 x 8
Set 4: 225 x 6
Set 5: 245 x 4
Set 6: 265 x 2
Set 7: 275 x 1
Set 8: 225 x 6
Set 9: 205 x 8-10
Set 10: 185 x 8-10
Set 11: 135 x 12-15
Set 12: 135 x 12-15
If you feel that you grow better with fewer sets, then you don�t need to perform so many. Just make sure you�re warmed up well before you jump to an extremely heavy set. Also, don�t try a heavy single or double every time you lift. You�ll only burn yourself out. It�s best to hold a little back most of the time. That keeps you from overtraining and also keeps you hungry for the iron at every workout.
Another variable that makes this particular routine effective is that you perform a wide range of reps, which ensures that you hit every muscle fiber. Every once in a while you might try some really high reps on your final two to four sets. I�m talking the 20-to-50 range. That type of training helps build your blood vessels, capillaries and neuromuscular pathways, which are needed for a huge pump.

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Simple Recipes For Tuna

First Tip

My first tip would be to buy Starkist�s tuna in the flavor flesh pouch. The reason for this is it is so much more convenient. You don�t have to get the can opener out or pry the top off and your hands won�t smell like tuna from draining the water.

Lemon Pepper Tuna

This is very simple to make. Get out a pan. Spray with some no calorie non-stick spray. Dump the tuna in the pan. Sprinkle with some lemon pepper (You can buy this already premixed). Turn on the burner and let the tuna cook. Stir the tuna periodically. Once the tuna is either warm, cooked, or burnt, depending on how you like it, throw it on a plate and you�re ready to rock and roll. You could also throw this in some tupperware and eat it later. It still taste good cold. The only thing this adds to the nutritional value of tuna is a little sodium.

Worcestershire (Cheese optional) Tuna

Also very simple to make. Get out a pan. Spray with some no calorie non-stick spray. Dump the tuna in the pan. Pour some Worcestershire sauce on the tuna then begin to cook. Cook to desired texture then eat. To add some more flavor, you can throw a slice of cheese on this. When the tuna is done cooking, turn the burner off, put the cheese on, cover the pan with a lid, and let the cheese melt on the tuna. Adding just the Worcestershire only adds about one gram of carbs to the nutritional total. The cheese, depending on what kind, adds about 5 grams of protein, 2 carbs, and 0-10 grams of fat.

Tuna and Egg

Get out a pan. Spray with some no calorie non-stick spray. Dump the tuna and egg up a bowl. Stir them together. Once mixed together, pour in the pan and allow to cook. Once the egg is totally cook, add pepper and salt, if wanted, and eat. Adding cheese also tastes very good with this combo. The egg adds, 5 grams of fat, 8 grams of protein, and 1 carb.

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3 Reasons Why Your Biceps Aren�t Growing

One of the most desired muscles that guys want to increase in size are the biceps. That�s understandable since they are a sign of strength. Not to mention, the girls love them too.

The problem is that despite the will and extreme effort put forth in getting big guns, most guys don�t get the results they are looking for. In fact, they�ll focus on bicep curls 24/7 to get their biceps to grow. Yet other than the initial pump from the blood flowing through the muscle during exercise, absolutely nothing is gained and within 2 hours of finishing the workout, any increase they thought they saw is completely gone.

Does that sound familiar? Have you run into this problem?

I bet I can tell you why you aren�t seeing results when trying to get python sized arms. There several reasons why your biceps won�t grow. Here are three of them.
1- Technique � What is your timing count when you�re lifting? If you can�t answer that one, you�ve found one major problem with your exercise that is keeping your arms from gaining size. Hypertrophy, (muscle growth state), occurs at the 40 second mark of your exercise. If you�re throwing up 8 reps and not reaching a 5 second minimum count for each exercise, a large majority of your work will be for not.

Also, don�t use momentum to lift the weight. Initiate the work from the muscles the exercise is designed for and use slow controlled moves. (Implementing a 1 0 4 1 cadence will help with that and help meet the time frame required for hypertrophy, on an 8 rep set.)

BONUS TIP: Use the negative portion of the exercise to really work your muscle.

2- Nutrition - Ever heard of the phrase, �feed the muscle?� If you have any experience researching muscle building techniques then I know this expression is not new to you. However, what may be new is the actual meaning behind it. When you feed the muscle to create muscle growth, you are simply giving it what it needs when it needs it.

So how do you �feed the muscle?� Well, an extremely abbreviated description would be to give your body and muscles the energy it needs for the workout which comes from carbs. Then refuel your body and muscles with the food it needs to grow after the workout which should come mainly from quality lean protein and healthy fats. The pre-workout feeding should happen within an hour to hour and a half of the workout. Your post workout consumption should be as soon as possible after your workout within 45 minutes to an hour, but the earlier the better.

Keep in mind that you�ll need to take in excess calories to help contribute to muscle growth. However, these should be high quality nutrient dense calories. (Don�t eat everything in sight.) Keep in mind that protein and vegetable should be consumed with every meal.

3- REST - If you�ve taken your biceps to a state of failure or extreme fatigue in your workout, which you should if you want the huge guns, then rest and recovery is the next phase of the building process. You�ll need to give them 24 to 48 hours minimum to repair and recover in order to handle the next load you put on them.

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Tips For Making Healthy Choices At Fast Food Restaurants

1.Make careful menu selections � pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order items with more vegetables and choose leaner meats.

2.Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.

3.�Undress� your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

4.Special order. Many menu items would be healthy if it weren�t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing �on the side� and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

5.Eat mindfully. Pay attention to what you eat and savor each bite. =Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

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Top Successful Trainer Tips

1- Get up early. The old expression �if you snooze you lose� is literal. The thing you lose most is time to get better.

2- Show up for work early. Be at least five minutes early and get to work setting up and making everyone�s life easier.
3- Stay late at work. Clean up and set up for tomorrow�s session.

4- Do more than is asked of you every day. Never walk by a wrapper on the floor. If the bathroom is dirty, clean it. People notice extra effort.

5- Care, about everything. Nothing is too small. Every person, every client matters.

6- Smile.

7- Learn names.

8- Brush your teeth every morning and after lunch. There is absolutely nothing worse than being coached by someone with bad breath.

9- Floss. See above.

10-Use deodorant. Body odor is a close second to bad breath.

11-Wear clothes that fit. Look professional, not like you escaped with your little brother�s ( or sister�s) clothes.

12- Read 1 hour a day ( split between self help and professional stuff)

13- Don�t waste time eating lunch. An exception is lunch with a colleague you don�t know well.

14-Don�t waste time on the internet. The internet is useful but who cares what someone had for breakfast.

15- Don�t waste time training ( do what you need to do, it�s not about you

16- Condition with your clients. Conditioning with them is true bonding.

17- Look the part by staying FIT

18-PRACTICE WHAT YOU PREACH

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Essential Vitamins For Bodybuilding

Besides the right nutrition and proper workout, our body needs extra vitamin intake in order to build muscles and strength. The most important ones are C, E and the B complex.

Many of us are using some kind of a protein supplement. Those supplements contain lots of different vitamins and minerals. Nevertheless, the three main vitamins that will help you grow your muscles should be taken in addition to any other supplement.

Let us start with vitamin C, maybe one of the most essential vitamins for the human body. It is found mainly in fruits like oranges, tomatoes, lemons, peppers etch. Besides its numerous advantages vitamin C as an antioxidant can clean the organism from the free radicals which are responsible for many diseases. It also assists to the renewal and recovery of the cells after a hard workout something very important for those who are training. Keeping the testosterone levels high is another significant factor for training athletes. It is even more beneficial if combined with other antioxidant vitamins like the ones we are describing below. Vitamin C is not toxic and the optimal dosage is for people who work out frequently 1-2 grams per day. Should you face diarrhea issues just reduce the daily intake.

Vitamin E mainly found in green vegetables is the perfect antioxidant. It�s main function is to �patrol� the organism and eliminate free radicals. Although free radicals are naturally produced by the organism they do have a damaging effect in the cells. Vitamin E combined with vitamin C is the best �killer� of those free radicals. That way it strengthens the immune system. It�s also a fat-soluble vitamin meaning that it helps the organism burn fat while working out. As to the dosage, I would suggest taking 1-2 grams daily if you work out. There is no need to worry because no side effects have been mentioned from consuming large amounts of vitamin E.

The vitamin B complex is the last but not least important. It is subdivided to the B1, B6 and B12 vitamins. It is found in meat, dry fruit, fish etch. It�s main function is to assist muscle metabolism which in our case means muscle growth. It is also crucial for skeletal structure health, which is very important for people who train hard.

1 gram per day when on training routine is optimal.

Conclusively, any bodybuilder amateur or professional who is aiming for maximum muscle growth shouldn�t neglect in taking those three most essential vitamins.

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The 3 Biggest Beginner Mistakes That Don�t Get Talked About

When trying to gain muscle and lose fat beginners are bombarded with advice, most of which is usually pretty sound. But most of this advice is not applicable without the basic foundations of a good lifestyle. Here are some things most people forget to consider when undertaking the muscle building lifestyle, or beleive they are doing when they are not.

Mistake 1 : Failing to track progress.

This mistake is made by a good percentage of trainers out there, because many people make gains despite not tracking. When tracking you should be able to come back at the end of every month and specifically know every gram of food you have eaten, every weight lifted, how many reps, sets, when it got hard, where you failed, how many hours you slept, what supplements you were taking etc. But most importantly you need to track your one rep max on each lift, your weight and your bodyfat.

By doing this you are able to account for all failures and all successes and see where you went wrong/right. This information is invaluable if you are serious about getting big and lean. If for a given month you dont know how much muscle you lost/gained or how much fat you lost/gained you are cheating yourself out of knowledge beyond the scope of any article you may read online.

Dont just sit there and hope for the best, be accountable for your actions and take steps to improve.

Mistake  2 : Failing to Lift Progressively Heavier weights/Allowing yourself to repeatedly lift the same weights

This is the sole reason 95% of people who go to the gym lack any discernable muscle mass, dont be one of them. This comes about because the health and fitness industry has this hard on for Form and �not letting your ego get into the movement� etc. Form is important, but only to the degree to which muscle is still being stimulated and gains are still being made. Bad form is when your form inhibits your ability to stimulate growth. I dont care how good your form on deadlifts is, if you lift the same weight today as you did a year ago, you havnt gotten noticably bigger sorry. That said i dont care how bad your form is if your lifting noticably more weight with the same form today as last year, congratulations you have gotten noticably bigger. Controversial yes but you cant deny its truth, look at guys like branch warren, nothing about his form is �pretty� but he lifts heavier and heavier weights and gets bigger and bigger. Its called �weight� training instead of �set and rep� training for a reason.

Mistake 3  : Reading to much and experiencing to little

This mistake goes hand in hand with mistake number one. Reading a bunch of articles is the equivalent of going to university, sure its helpful, but the real world is much different to what you think �should� be right. For example, all articles on fat loss preach low carb high protein/fat almost all at least. however through tracking progress i have found that this causes me to lose muscle much faster than fat, so through trial and error i now know that high carb low fat med protein for me works best. That is something i can only learn for myself.
So there we have it 3 mistakes most begginers make, but that dont really get the attention they should.

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Best Foods to Eat to Build Muscle Fast

Are you someone, who believes that health is wealth and for building strong muscles like your favorite sports star, you need to follow some healthy diet chart? You are absolutely correct. A healthy diet chart is very important if you want to develop your body muscles. If you want to develop your body muscles, you will have to consume different nutritious and high protein food. However, you need to avoid excessive fatty foods, as you do not want to add fat to your sculpted figure. If you are confused with the types of food that you should consume, the following chart might help you to some extent. By following this chart, you would be able to build body muscle fast and effectively.

- To build body muscles fast and effectively, fish oil can be your best choice. By consuming fish oil, you would be able to check the amount of inflammation. Not only that it would also lower fat contained in the body and help in increasing the testosterone level of the body. However, the quantity of fish oil that you need to consume per day should be recommended by an expert. Remember, only the experts can only recommend the amount fish oil that is needed by your body.

- It is often said that an egg a day keeps the doctor away. If you want to build body muscles fast and effectively, you need to consume one whole egg per day. Eggs are considered to be one of the cheapest and high sources of protein as well as vitamin. It also helps in increasing the testosterone level of the body. When it comes to egg, many people are worried about the cholesterol present in egg. There is nothing to worry about this cholesterol presence as it does not raise the blood cholesterol level.

- When you are considering building strong body muscles fast and effectively, you need to practice several workouts. To practice the difficult workouts, you need energy and for building energy there is no substitute of red meat. Red meat is rich in different nutritious value. It is also one of the tasty and yummy foods. Therefore, you should make a habit of consuming red meat to build your body. However, the quantity of red meat should be controlled else you might not get the best results.

 - If you are a vegetarian, you must be wondering that the diet charts to build body muscle fast and effectively, only includes some non-vegetarian foods like egg and meat and it will not be possible for you to build muscles like an athlete. There is nothing to be so much disappointed. Fruits and nuts form equally important part of the diet chart if you want to build muscles. Berries and nuts should be included in your diet chart if you want to build strong muscles at ease. These are rich in nutritious value and will increase your strength and stamina for exercising your body muscles.

   Oats should also form a part of your diet chart if you want to reduce the excess flab in your body and increase your energy level of body. Oats consumed with different fruits is highly advantageous for your body as you would also get the nutritious value of fruits.

- Whether you consume vegetarian or non-vegetarian food, you should ensure that you consume a large amount of water. If you do not consume water in large amount, your body would dehydrate soon and you would suffer from different health problems. Therefore, you should always take care of water consumption as well as diet chart to build body muscles fast and effectively.

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Is it harder to lose fat by eating after 7pm?

By James Collier BSc (Hons) � Nutrition Consultant
You hear it a lot don�t you? Experts say that you shouldn�t eat after 7pm as it�s harder to lose weight. Calories consumed after 6-7pm count more. But is this true?
There are a number of problems with this claim. Firstly, we all go to bed at different times, so how can eating after 7pm, have the same significance for someone who goes to bed at mid-night, compared to someone who retires at 9pm?
Secondly, calories are merely a measure of energy and their impact on the body is no different at different times of the day; a calorie at noon = a calorie at night. Arlene Spark, Associate Professor of Nutrition at the Hunter College in New York, stated that some people who eat at night do so after skimping all day, so when they finally eat at night they grab the first thing in sight, which is, quite often, junk food.
Furthermore, there are others who eat full meals during the day then nibble more at night, so get extra calories. In contrast, people who lose weight, or maintain a healthy weight do not tend to eat as much at night, usually because they get the calories they need during the day, and thus are better able to control cravings in the evening and stay within recommended calorie limits.
There are few studies properly looking at this behaviour in humans, but there are several animal studies which show that night-time calories are no more fattening than daytime ones. At the end of the day, the calories you take in must equal the calories you expend.
Thirdly, to lose weight efficiently, many of us benefit on small amounts of complex, fibrous carbohydrate foods, spread evenly through the day. Only have small portions, but do not omit these, as they help keep a steady faster metabolic rate. Going too long at night could actually mean you have a slower metabolism, so do not burn fat as efficiently.

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Workout Guide For Bodybuilders

There is a quote that many bodybuilders and football players and it will say "Eat great and Big Lift". This quote basically means that to get really big, you need to eat more and lift more. This is a training guide that bodybuilders have lived by for a long time. To do this, you need to write the amount of calories you consume each day and the amount of weight you lift now. You need to increase the number and training especially since you can get more.

Eating more can be a very easy task if you know what you are doing. Many people may think that all they have to do is eat a lot of anything and making them bigger, but this is not the case. If you decide to eat a lot of junk food then it would make you fat instead of healthy meat you will not be on your body. You must ensure that you are consuming healthy calories so you do not gain unwanted fat. If you really want to get maximum results, then you should try to create a personal plan.

Lifting is another big factor in getting big. For really big that you have to lift weights. When you set up a schedule and agenda of how you want to raise, you must ensure that you do no more than five reps if you want to get more and any number greater than five will become more torn than wholesale. Another great asset to have when you lift weights is to have an aggressive workout partner or trainer. This will increase the intensity of the workout and a good workout partner or trainer will push you to work harder and lift so that you can make the most of your workout time.
Protein supplements are also used for training. There are many protein supplements on the market that are used for different things. Some types of protein can help build muscle mass and other proteins can help build lean muscle mass. If you choose to use protein, then you need to understand what type of protein is best for you and your goals. You also need to do a lot of research on the type of protein and the brand before purchase.

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3 Steps to Full Six Pack Abs in Six Weeks

With so many training guides to appear on the shelves of supermarkets, sometimes it becomes difficult for a customer as you find the right drive system. It is not at all easy to get six pack abs in six weeks, but if you're determined to spend time doing repetitive movements and strictly conforms to a routine exercise regime, you should be able to find a compatible system early. If you have not made ??up your mind on this system to integrate into your lifestyle at the moment, these simple exercises will certainly help you choose the right routine while helping you prepare your body for strenuous exercise at the same time.

1.Start by getting rid of old habits and healthy. Obviously, the first thing you should do before engaging in strenuous exercise is to change your lifestyle and eating habits and exercise. It also means leaving your drinking and smoking and a way of life without nicotine and alcohol. Once done, go to change your diet as well. It is important to observe a free diet or regulated healthy red meat. Too much consumption of red meat is not good for your health and will help you in your journey to building six pack abs. You might consider a diet rich in protein rather as the Dukan Diet, South Beach, Atkins, or perhaps a personalized diet designed for bodybuilders. Make sure you choose a plan that is compatible with your health if you have diabetes, for example, make sure to choose a diet that will keep you away from excessive sugar intake. The food you eat will definitely help you in your journey to build six pack abs in six weeks.
2. Do cardio exercises. The most common cardio exercises are weight lifting, walking and jogging, but it is important to engage in other cardiovascular exercises, some of which can be physically demanding, while the rest is easy. Spend at least half an hour a day doing cardio exercises. By increasing your heart beat rate, your body will burn stored fat. Cardio exercises, plus a good diet will help you achieve your goal of having six pack abs in six weeks.
3.Cut down on carbohydrates. When it comes to bodybuilding and weight loss, carbohydrates are the worst enemies of everyone. Some ingredients and foods that contain carbohydrates are: potatoes, rice, flour, bananas and beans. To effectively build a six pack, you must reduce your intake of food containing carbohydrates.
By integrating these three important tips in your life, you should be able to get six pack abs in six weeks. Just when you thought brandishing full abs in six weeks was impossible, think again. So many people say it can be done as you are determined and ready for the challenge.

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Top Shoulder Workout

Shoulder muscle is an important muscle in the body muscles. Grown Shoulders give you the advantage of having a larger than you look. It also makes you look smaller compared to your broad shoulders. Although the shoulders are the most neglected parts of the body. Having a huge shoulders help you build your chest and back easier and faster muscles.
A proper shoulder training session should include training of all three parts of the shoulder: front, side and rear. There are some exercises to work on each part of the shoulder:
Shoulder Press
The first and perhaps most important shoulder exercise is the shoulder press. They are mainly the front, but if you run the exercise behind the head as you work on your back. If you are experienced, I suggest you use dumbbells. They allow you to make the move to a much wider range which allows you to concentrate on the contraction itself. For d�butantil is better to use a machine at the shoulder to get used to the movement.

Side Raise
This is the perfect exercise for the shoulder side part and must be included in every workout routine shoulder. You will have better results if you perform this exercise with dumbbells. You should better start with less weight since the execution of the movement correctly is very important. Do not forget to raise the dumbbells to the shoulder line.
Raise front
As side raises is an exercise that is precise movements. You can lift weights or plate slowly to eye level. Lower the weight slowly again to benefit from the negative decision of the year. After 2-3 rounds, you should feel your shoulders before burning.
Low Pulley Upright Row
This is called while a shoulder exercise. Although primarily address the pitfalls, all parts of the shoulder are formed along. Make sure when you pick up the cable or bar stay on point more for a second or two. This will maximize the intensity of the exercise.
Raise rear cable
Often forget our part of the rear shoulder. I witness people in the gym training hard their shoulders and neglecting their rear shoulder. Rear shoulders underdeveloped have a negative effect on the total picture of your shoulders. You have the option of using a cable or dumbbell. However, I suggest you use a cable so that you keep the pressure on your muscles throughout the movement. As in previous years be sure to raise and lower the weight slowly.
It was the best exercises for the shoulder muscles. Train your shoulders than your chest and back. Try to have a symmetry in bodybuilding

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Everything You Needed To Know About Shoulder Press

Many people have been inquiring recently the same question: why can not they build their deltoid muscles as it should? The answer is simple: because right now, people are more attracted to use machines and cables as a substitute for free weights. This certainly leads to lack of growth.

barbell military press Everything you wanted to know about the shoulder PressMainly, the drive shoulder session must be based on the shoulder press. Why? Because it is the most complete and most effective exercise when it comes to development of the shoulder. There are many differences in air pressure: for example, there are exercises like seated dumbbell press, press behind the neck shoulder presses, arm, etc. However, even if the shoulder press is supposed to bring results visible, it does not mean that the regular press will head the same results for everyone

The first rule of bodybuilding said that if something works for an athlete, it does not mean it will work the same for another bodybuilder. That is why, to return to the military press to see what the exercises mentioned above works best for them, young bodybuilders should try each of them for at least a month. For example, to see what the year brings the best results, people should schedule the workout shoulders begging of the week, preferably after 1-2 days of rest. The workout should have one year of the press and not more than 5 sets / per year, including the warm-up games. Of course, as the shoulders are considered a small muscle group, no more than 18 sets of 10-12 reps (including warm-up games) should be made. This means that the shoulder press should me the most important of the deltoid workout, followed closely by the side elevations and straights year.

From my personal experience, the most effective is the one that people like to call "military press exercise." Unlike deltoid exercises sitting in it, the athlete must keep his feet. This means that it can use a little leg drive to increase the intensity of his / her workout. However, to get the best results, the drive leg must not be excessively large, as the main target the shoulder press is the shoulders and not the legs. Make 6 sets of 8 to 12 repetitions for each deltoid workout, and it is impossible not to see the results.

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Back Bodybuilding Workout

Back looking to thicken up your back and widen your lats? Give this routine a try! It incorporates some heavy deadlifts for overall thickness, while also utilizing lat pulldowns and wide-grip t-bar rows for width. And as always, a few supersets for some good ol� fashion intensity! Enjoy!

RECOMMENDED TRAINING STACK :
Pre-Workout: naNO Vapor Hardcore Pro Series OR GAKIC Pro Series Supplement
Post-Workout: Cell-Tech Hardcore Pro Series and Nitro-Tech Hardcore Pro Series Supplement
Lat Pulldowns: 4 x 10-12
(1 warm-up set, 3 working sets)
Deadlifts: 5 x 6-10(Heavy w/ strict form)
One-Arm Dumbbell Rows: 3 x 8-10
SUPERSET WITH: Wide-Grip T-Bar Rows: 3 x MAX


Close-Grip Pulldowns: 3 x 10-12
SUPERSET WITH: Hyper Extensions: 3 x 12-15
Give this routine a try the next time you head to the gym for a big back session and let us know what you think !
 Train Hard,
Rob � Team MuscleTech

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Bodybuilder Workouts Chest Resisted Pushup

 
Bodybuilder Workouts film. 60 seconds on the series of muscle. Bodybuilder training with Cedric McMillan explains his bodybuilder training tips on pumps cable resisted sessions. This bodybuilder has some broad shoulders, a small waist, thick arms and sweeping quads and will be a force to be reckoned with in the IFBB bodybuilder workouts for years to come.
The Team MuscleTech bodybuilder training hard for huge muscle growth. They complement each bodybuilder with only the best bodybuilding supplement for bodybuilder and sports around - MuscleTech supplement bodybuilder!

We hope you find what you need on our website, we have other subjects in our website about bodybuilder workouts, supplement for bodybuilder, photos of bodybuilding, bodybuilder tips, the bodybuilding tips, arnold bodybuilder, bodybuilder program, bodybuilder diets, diets for bodybuilding

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7 Methods to Gain Muscle Mass

The workouts are effective when you are trying to increase muscle mass, you must remember that all bodies are different in training and gain muscle mass is a little easier for some people and harder for others. Build a strong and lean muscular body is all about eating the right foods at the right time, training properly and give your muscles enough rest in-between workouts.
There are several training programs and workouts to support to build muscle and gain weight, but the best way to build muscle is to train with dumbbells and barbells and to be reliable following a structured weight training routine that targets your entire body in a week.

In this article, we will discuss seven key techniques and muscle building workouts you should implement in order to get bigger and stronger faster.
1- During workouts always lift heavy weights. Simply put, heavy weights will stimulate muscle growth. If you�ve only been weight training for a few months, I recommend that you lift weights that are a bit lighter as you haven�t yet developed the all-important �mind-muscle� connection that�s essential to developing a truly impressive muscular physique.

2- To build muscle and gain weight fast, train in the 8 to 12 rep range for the upper body and the 15-20 range for the lower workout. Training in these rep ranges will effectively stimulate the various different muscle fibers of the upper body and the legs.

3- Time your rest periods in-between sets. If you�re resting too long or too short in-between sets then you won�t be maximizing your strength and power on every set in workout. To build muscle mass, rest at least 1 minute but no more than 3 minutes in-between sets.

4- Eat more small meals separated about 3 to 4 hours apart. The more small meals you eat, the more efficient your metabolism will be as your body has to burn calories to digest and process food. Also, by eating every 3 hours, you�ll supply your muscles with nutrients and protein around the clock which will prevent your body form using muscle tissue for energy during workout.

5 - Cut any aerobic activity. Cardio do you avoid excessive muscle building and weight gain since aerobics burns calories too much and interfere with the process of muscle reconstruction. When you are in mass gain, you need all the calories you eat to support muscle growth, so you can not afford to burn those precious calories that are essential for building muscle.

6 - Do not train more than 3 to 4 days per week. Just want to do too much cardio, training with weights will often have the opposite effect by reducing muscle mass and strength. To build muscle and gain weight, you should have as many days off as you do training days. And during your training days, keep your sets for each body part to a minimum because too many games will burn excess that your body needs calories for growth.

7 - Changing the workout routine from time to time. Following the same routine for months is not the best way to pack on muscle mass. Your body will do the exercises familiar unchanged every week, so you have to change some exercises every once in a while. For example, rather than the bench, do dumbbell bench presses. If you have done squat with a barbell, dumbbell squat to change and as an alternative.

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Six Tips to Be Perfect in Bodybuilding

 If you are among those who like to see bodybuilding as a sport and not just a daily task that you can not escape, we offer some advice on how to become a great bodybuilder. Be a perfect bodybuilder does not necessarily have a massive, muscular and defined. This will be your ultimate goal, but it is all the attitude you must have near bodybuilding that will eventually lead you to success.
Bodybuilding is not just a sport and for sure it is not only what you see on the covers of magazines or professional competition. Bodybuilding is a lifestyle and it is proven that beyond the physical benefits, it also provides mental balance. So these are things to be done to integrate training into your daily life in the right way:

1 - Definition of long-term goals
Make sure you set long-term goals. You can not expect to see results if you give up in a month or two, or if you stop and start all the time. Bodybuilding is a sport that will give you a decent body only for the summer. This should be a year-round activity for your body gains a rate of muscle building.

2 - Rest and recovery
Since knowing that muscle development and regeneration occurs during sleep and generally during the hours of rest that you understand how important it is to sleep and get enough rest. Also make sure you leave a rest period of at least two days between each party body workout.

3 - Be brief and intense
You can socialize in the gym Once you are done with your workout. Warm up, press the weight and not more than 40 seconds rest between individual sets. In this way, you ensure that the trained muscle is pumped and leads to exhaustion.

4 - Importance of nutrition and supplements
Always keep in mind that training is much more than spending time in the gym lifting weights. It is actually a triangle of nutrition training and rest. Each is equally important. Neglecting one of them will lead to bad results. Supposedly, you're already working on a training program, you should also check that you adopt a meal plan bodybuilding and get a quality protein shake.

5 - Research and Learning
Bodybuilding is actually more than a sport. This is an evolving science. Read quality magazines, search the Internet for articles and quality charters, have the most experienced and most importantly experiment with different exercises and techniques to see what works best for you bodybuilders. I must admit that after 19 years of bodybuilding, I am still discovering new things and I am always correct errors.

6 - Love what you do
This rule is perhaps the most important. Like everything else in life, you must love to do it properly. If for some reason you think that being a bodybuilder is just not your thing, then you should consider trying something else. If however, you have this feeling of fatigue soft whenever you leave the gym and you are happy about the changes you see in your body, then stick with it and enjoy every second.

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