Trip Abs

Even developed, if they are hidden by a layer of grease, the abdominal ones will remain invisible. At the people who tend to accumulate a fat reserve, a good muscular definition could be reached only while following a drive of endurance making it possible the organization to burn greases and by adopting a diet low in fast sugars and lipids. It should be known that one cannot target a loss of grease locally, for example about the belly; it is a total process.

The ideal combination to dry is made:

Of a strict diet.

Of a drive in general musculation which will increase the energy expenditure, even well after the effort, two to four times per week.

Of a drive of endurance, like the jogging, which will burn greases. This phenomenon enters in action only at the end of 40 mn approximately. The work of endurance must thus last much more than 40 mn, at a rate of three meetings per week.

Of a specific drive of abdominal to develop them.

Design Of A Program

A exercise is made several series, 2 to 5, according to the starting level. Between each series, one marks a rest period from 30 to 45 seconds, but not more, to preserve the level of intensity of the drive which guarantees progress. A series is made up from 15 to 30 repetitions.

Sample program for a beginner.

Reversed Crunch: 2 series of 15 repetitions

Crunch: 2 series of 15 repetitions

Side statement: 1 series of 15 repetitions

Sample Program For A Trained Sportsman.

Reversed Crunch: 3 series of 20 repetitions

Crunch: 3 series of 20 repetitions

Side statement: 2 series of 20 repetitions

One will be able to work his abs between two and five times per week. It will not be necessary to go beyond. It will in any case be necessary always to keep at least a day of rest. There is no problem to work its abs two days of continuation, contrary to the other muscular groups, because they recover quickly. One can also choose not to count the number of meetings per week, but to work his abs every two days.

A Little More Variety And Of Intensity.

From time to time, it is useful to bring a little variety to its program and to launch out a challenge. For example, all the 8 meetings, one can make with the choice:

Series until exhaustion. The last series of each exercise is made until exhaustion, without counting the repetitions, in order to request the muscle differently from usual drive. In this case, it is necessary to resist longest possible the burn and to go until its limit.

Trisets. Work in trisets consists in connecting without rest period a series of a exercise for each part of the program, three different series with the continuation, then to stop 30-40 seconds and to start again until to have made three times this series giant. There also, it is necessary to resist the burn which will not fail to appear.

to learn more about exercise and how to be in better shape, visit http://turbulencetrainingnew.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Bruno_Fajou

5 Effective 6 Pack Tips

Use these 6 pack tips to help you get ripped. Getting ripped isn't that complicated, but it can be difficult.

Simply, use these tips. They'll really help you, and I used them myself to get ripped.

1. Focus Most Of Your Energy On Your Diet

Getting a ripped 6 pack is all about having a low body fat percentage. That's it, seriously.

I don't care how muscular your are, if you have extra fat on your frame then you won't be able to get ripped. It's as frustratingly simple as that.

So, to get there focus most of your energy on your diet. Working out will help, but eating a healthy diet to lose fat will do so much more than just working out.

2. Drop Fat

Lose fat. If you can't see your abs, then you simply need to lose fat until your chiseled abs shine through.

For guys, when you get down to about 10% body fat you'll start seeing your abs. At around 8% you'll start to look ripped, and at around 5% or 6% you'll start looking like a greek god.

For ladies, these numbers are a bit higher. With these 6 pack tips, you'll be able to see your abs when you're down around 12% body fat, and you'll look really ripped at around 10% body fat.

Choose a diet and drop fat. Do it.

3. Count Your Calories

Calories count. I don't care what other marketers say to you, or what lies you've read - calories count.

To get down to a ripped 6 pack, you need very precise calorie control so that you lose fat without losing muscle. And really, the best way to do this is by counting the number of calories you eat.

This is a pain in the ass, but get over it. It's necessary, and if you're never counted your calories before you'll find it's a real learning experience.

4. Eat Healthy - It Actually Helps

If you eat more vegetables, you can eat a whole lot of them to get full. Without eating a ton of calories.

Most 'crappy' food is really calorie dense - doughnuts, cookies, petit fours, baklava, and honey all contain tons of calories packed into a really small space. Which makes it easy to put on weight when you're eating them.

By contrast, vegetables (and even many fruits) are much more calorie diffuse. Heck, you can eat an entire big roasted butternut squash, it'll totally fill you up, and it's only around 150 to 200 calories.

So, eating healthy actually makes losing weight easier. Rather than spending all you calories on eating a few large candy bars for breakfast, and then starving for the rest of the day.

5. Track Yourself

If it's at all possible, measure your body fat percentage. The best method is to get dunked in water (hydrostatic weighting), but even cheap plastic body fat calipers can be useful.

If you can't measure your body fat percentage at all, take weekly photos of yourself. Above all, tack your progress somehow!

Since you see yourself every day, it's easy to not notice how ripped you're getting. Tacking will show you how close to your goal body fat percentage you're getting, and that you're actually making progress. Both are great motivators!

If you want more info about how to get ripped, check out the links below. You'll find great ideas and proven methods to get ripped.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Article Source: http://EzineArticles.com/?expert=Aaron_McCloud

Weight Loss Secrets - How to Lose Belly Fat

Now more than ever, the need to burn fat belly is now essential that many of us are simply not getting enough exercise. Let's face it, with the amount of hours we put in work and stress that goes with it, the last thing you want to do is work. With so much confusion clogging information on the Internet, the person feels like every day there is too much of a task to get in shape. But with these few tips that are described in this article, the burning of fat belly is on the top of your list of things to do.

Exercise - Cardio. Not the most fun you can have, but it does not do the job. When people think of cardio, they think boring stationary bike or jogging. So give a thought to a good pace, or one of my favorite swimming. There are many aerobics classes there, as well as DVDs that you can do in your own home and can be fun. But for about 30 minutes of cardio, 3 times a week.

Weight. Make 1 or 2 sessions per week musculation undoubtedly help burn fat belly, and you look toned. The more muscle you have, the faster your body burns fat. Do not start thinking about the "Mr. Olympia" style weight routine. Everything you need to focus on compound lifts. They are those who work more than one muscle group at a time, for example. Bench Press, Squats, Lunges, Bent Over Rows. The addition of 1 - 2 sessions per week for no more than 40 minutes will put you on the fast track to success.

Place your Ab Cruncher - Doing basic exercises and ab are good for strength in your mid-section, but they do nothing to burn fat belly quest. To get a flat stomach, you need to focus on the loss of fat throughout the body first.

6, not 3 meals a day - eat 6 meals a day keeps your body to feel fuller, stimulates metabolism and keeps blood sugar under control. Nutrition is the most essential of burning belly fat, without that, you might as well not train. Always have a portion of protein, carbohydrates and fats (good fats) at every meal. It is difficult in our busy lives to eat 6 meals together, to take a look for a meal replacement high quality that can replace drink 2 or 3 (no more than that) all of your meals. Good food sources are above the skin of chicken, turkey, lean red meat, tuna, yogurt with low fat, cottage cheese, low fat, brown rice, oats , quinoa, green apples, nuts, seeds and fatty fish like salmon. In addition to food, you need your hands on a quality vitamin supplement. It will give you a boost and help the immune system.

No More Sweet drinks - You should drink plenty of water during the day, especially if you're in a routine exercise because of excessive sweating, you produce when you work on. Water will also help burn fat belly. Stay away from drinks such as soft drinks and juices as well as the more they are full of bad sugar will not help much your efforts.

Once you've added the 4 essential steps in the burning of fat in the belly of your life, you will see a lot of improvement, not only in how we look but how you feel. Do exercise, eat well and cutting sugar, make sure you are on track to reach your target time.

http://easysimpleweightloss.blogspot.com/ Please visit for more information on weight loss today!

How to Build and Gain Muscle With a Killer Workout Plan

The reality is that most people have no idea how to structure an effective workout and severely limit their gains as a result. Most people simply enter in the gym without a plan in mind and without any sound logic or reasoning behind what they're doing. The best way to gain muscle is by performing a specific routine for packing on massive muscle gain building.

The manner in which you construct your workout routine will make the difference between success and failure, and you must make sure that you are following all of the proper guidelines if you want to see significant results and you must increase your protein is very important for enhancing and building up muscles. If you don't have adequate protein, you won't gain any additional muscle no matter which workout routine you follow.

This is by far the most important rule for any bodybuilder is to eat one gram of protein for every pound of body weight. So if you weigh 150 pounds, you should be eating 150-300 grams of protein every single day. You must also make sure to consume the right types of protein, from high quality sources like fish, skim milk, cottage Cheese and even chicken instead of consuming red meat.

There are two main types of exercises you can perform in the gym: compound exercises and isolation exercises. Compound exercises are those that involve the use of multiple muscle groups, while isolation exercises only involve the use of a single muscle group.

For example, a bench press is a compound exercise because it stimulates the chest as well as the shoulders and triceps. An example of an isolation exercise would be a bicep curl, as this exercise stimulates only the biceps.

If you want to see big gains you must perform the weights that are heavy enough for you so that you actually affect your muscles and have a chance to recover a little bit, especially in between tough exercises. It also needs well balanced meals and plenty of nutrients. If you don't have these things then it's most likely that all of your efforts will go to waste and you won't build up any muscles at all. There are some movements that you should be focusing on, squats, dead lifts, bench presses, overhead Presses, barbell Rows, leg Presses.

Your muscles grow by adapting to stress, plain and simple. When you lift weights, you create small micro-tears within the muscle tissue, and your body responds by rebuilding the muscles larger and stronger in preparation for the next workout.

In order to achieve the most dramatic response from the muscles possible, you must always train with full effort and intensity. This means that for every set you perform in the gym, you must continue until the point of concentric muscular failure. In other words, you must perform each set until you are physically unable to complete any additional reps using proper form.

Avoid to overboard on training volume your goal in the gym is to simply "sparking" the muscle growth process, and this can be accomplished without performing endless, unnecessary sets. I would recommend that you perform no more than 7 total sets for major muscle groups (like the chest, back and thighs) and no more than 4 total sets for the smaller muscle groups (the shoulders, biceps, triceps, abs and calves). And remember, this is total sets per workout, not total sets per exercise.

Thanks for reading my article, just go inside and grab free e-Book at: [http://www.muscle-gain-building.com]

Article Source: http://EzineArticles.com/?expert=Pihlo_Lokenyo

How to Build Muscle - A Blast From the Past

There was a point in time when bodybuilding and building muscle was simple.

You simply worked hard on the basic exercises-and ate good wholesome food like whole milk and whole eggs and steak-and you gained muscle.

O.K.

I will admit that the bodybuilders of the fifties and sixties did not have the ultra thin skin and ultra deep cuts that are needed to win today-but they did have plenty of muscle.

Plus to fair, serious cuts, like the kind that are common today, were simply not in vogue back then, so you really cannot blame the bodybuilders of that era for this.

HOW THEY TRAINED

Most bodybuilders of the fifties and sixties trained hard and heavy-to put it another way-they not only looked powerful-they WERE powerful.

FORGOTTEN EXERCISES

While some exercises that bodybuilders do today-like squats-were popular back then, some exercises have gotten lost in the shuffle.

This is a shame, because these exercises were effective back then-and are still effective today.

PULL-OVERS

You do not see too many bodybuilders doing pull-overs today and this is a shame.

Pull-overs work the chest, lats, and triceps.

Plus they will help stretch out the rib cage, helping give depth to your chest.

OVERHEAD PRESS

If you want to build massive shoulders-shoulders that get attention-then you must include some form of overhead work for them.

By some form of overhead presses, I mean, you can either use dumbbells or a barbell.

I prefer dumbbells as I feel they are easier on the shoulders, but barbell overhead presses work great as well.

Overhead presses will, as stated above, help you build massive shoulders, but they will also help pack mass on your middle back and triceps.

If that was all they did, it would be enough, but they do one more thing that I consider almost more important that what I stated above.

They help keep the rotator cuff muscles strong.

Back in the fifties and sixties rotator cuff injuries were unheard off-mainly because the overhead press was the main upper body exercise that most people did-before the bench press took over.

Trust me on this-keeping your rotator cuff muscles strong is vital-ask anyone who has ever tried to train with a bad shoulder-it is tough to do.

CONCLUSION

There you have it, two old school-blast-from-the-past exercises that you can start doing today.

Exercises that will help pack muscle on your shoulders, back and triceps-good stuff!

GO HARD!

FREE power report REVEALS 5 foods that can help build mega muscle
To start building mega muscle CLICK HERE now!

Article Source: http://EzineArticles.com/?expert=Eric_Duval

Muscle Building Workouts - Top 3 Exercises to Gain Muscle Mass

So many people are wrong about how they structure their muscle building workouts. The best way to gain muscle mass is by choosing some of the toughest multiple joint movements and then sticking with them while gradually increasing the weight. The cumulative effect over time is that your entire body starts to adapt with new muscle growth and strength with these workouts. Muscle building is not easy but if you are going to spend your time in the gym trying to build muscle make the most out of your time and effort. Here are a few of the best muscle building exercises to make building mass more productive than ever.

Deadlifts

The deadlift is an amazing exercise for gaining mass. Simply by loading up a bar with heavy weights and pulling it off of the floor creates a response in the body like no other. Every muscle from your traps down to your calves gets stimulation. Some muscles get much more of the brunt than others of course but that is why it is such an incredible exercise to add to muscle building workouts to beef up the back, traps, and hamstrings.

This is one of the toughest exercises in the gym and that is why you don't see many people doing it. It takes a lot out of you and burns a lot of energy up in the process. Skip all the isolation exercises and fancy row machines. If you want to develop a big back and overall mass you must deadlift.

Weighted Chins

O.K. so if you can't do pull ups with weight strapped around your waist yet you are going to have to work up to it. Start off by mastering the pullup so that you can do 10-12 reps with your own bodyweight. Then it's time to start adding weight which will have an unbelievable effect on your efforts to gain muscle mass. This exercise works the upper back like no other exercise and can help you build huge wide lats. Not only will it work the back but by doing variations like the reverse chin with your palms facing towards you it will develop your arms. Start adding weight in 2 ½ to 5 pound increases and your body will have to respond with increased mass and strength.

Weighted Dips

A perfect exercise to go along with the weight chin is the dip. This muscle building exercise will work the opposing muscle group to the chins and will give balanced overall development. This is a great mass builder for the chest, delts, and triceps. Master this exercise for 10 to 12 reps and it will be time to add weight to this one.

Post Workout Nutrition

Don't forget your post workout meal. Take in 20-50 grams of whey protein with some simple carbs and you will be on your way to recovery and new gains in muscle.

Muscle Building Workouts
The best way to gain muscle mass is to follow proven Muscle Building Workouts for developing massive muscles.

1. Free Bodybuilding Routines
2. Muscle Building Foods
3. Bodybuilding Supplement Reviews

Save yourself the trouble of wasted efforts so you can Gain Muscle Mass by doing it right.

Article Source: http://EzineArticles.com/?expert=Rick_Porter

How to Build Massive Muscle With Creatine

Taking creatine can really boost your energy during workout. There are a lot of benefits you can get by taking this supplement:

- More energy during workout due to ATP regeneration.

- More power to lift heavier in your workout.

- Less glycolysis which means less lactic acid produced.

- Help you gain weight rapidly given that you have never consumed creatine.

ATP (Adenosine Triphosphate) is the main fuel for muscle contraction. The release of one phosphate from ATP creates extra energy for you to lift weight. By taking creatine, you are supplying your body with more phosphate. This phosphate will then react with ADP and form ATP. The more amount of ATP you have, the more extra energy you can get when you lift weight.

ATP regeneration prevents your body from relying glycolysis, a process that leads to the production of lactic acid. This benefit is clear: the less lactic acid formed enables you to work out longer and harder. You can gain benefits from every repetition you do during workout. You will gain more mass and strength. Another benefit of taking creatine is to keep you from being tired when you lift weight.

The benefits of creatine is not a myth. You can gain significant amount of muscle mass in a short period of time, especially if you have never taken creatine supplement before. It works even better when you stack it with whey protein. During recovery, you supply yourself with enough protein to repair your muscles. Protein is broken down into amino acids which are the building blocks of muscle tissues.

Hard gainers can easily put on some mass with the aid of creatine. The average gain can be ten to twenty pounds in the first month. However, you need to remember that creatine will increase water retention in your body. The gain you make when taking creatine is partly caused by water retention, but the rest of it is pure muscle mass. You'll notice that you are stronger and look more muscular.

Although creatine is naturally produced in the body, the amount is not enough to give any significant effects to your training. Creatine can also be found in fresh meat, fishes, cranberries, etc. Creatine is very sensitive to heat. During cooking preparation, the structure of creatine is most likely be destroyed due to the heat. That is why creatine supplementation is important to give you a boost of power and energy during workout.

There are only a few creatine supplement manufacturer in the world. What brand you use doesn't make any differences but make sure that the brand of the creatine supplement you are taking is well known for its quality. The most common form of creatine is creatine monohydrate. It is usually comes in form of powder. Go to best muscle building supplements for more information about the dosage of creatine monohydrate supplementation to build massive muscles.

Article Source: http://EzineArticles.com/?expert=Julian_Hee

How to Build Muscle Fast: Quick Tips to Jumpstart Your Training Right on Track

Physically conscious people always try to seek for ways on how to build muscle fast. Downing muscle-building pills, drinking weight gainer shakes, hours of endless workout and outrageous diets- these are just a few outlandish acts men and women do in hopes of building muscles in a jiffy.

For those who choose to go about on how to build muscle fast, there is a relative procedure that, unfortunately, does not include any short-cuts. Increasing muscle mass is not something that happens overnight; rather it is a long continuous process. An effective workout routine, if partnered with discipline, dedication and perseverance, will definitely produce great results. Ample stimulation of the muscles must be rooted on perseverance and on a disciplined workout routine. If this is acted upon with diligence, and is executed with precision and consistency, then all these could definitely contribute to fast muscle build-up.

How to Build Muscle Fast: Feel Your Muscles Grow
Free weights, push-ups, pull-ups and weight training - these are all fairly appropriate in increasing muscle density because multifaceted movement that stimulates the most muscles is the best way to get the fastest result in increasing muscle mass. For instance, squats are known to hit not just the thigh muscles, but also work the calves. The intensity of this particular exercise can be felt at the very tip of your toes.

Likewise, bicep curls not only work the arms but the biceps, forearms and wrists, as well. Consistency must be kept rhythmic with a full range of motion as weight is added on- once the muscles are well oriented.

How to Build Muscle Fast:
Proper Scheduling of Workout Routine; a Must When Building Muscles Fast
When you are able to formulate a precise and detailed workout routine, pay-off is quite apparent, when you are trying to increase muscle mass. However, formulating a plan on how to double your muscle's mass should not be rested on how often you should do your exercise routines. One must gain ample sleep because the muscles need rest to rebuild and to repair for the next day's workout. Muscles should not be overworked as this can result to fatigue. An exercise routine must not merely focus on hitting all areas of the body at once.

If you structure your workout appropriately, and consistently follow them, you'd be sure to get those massive muscles in no time. A total body workout is the best way to go about on how to build muscle fast. If you schedule and structure your workout sessions properly, muscle gain will definitely follow in no time.

How to Build Muscle Fast:
The Benefits of Instilling a Healthy Diet in Building Muscles

The human body must be supplemented with the healthiest and the most nutritious food. To meet the daily nutritional needs of the body, one must be disciplined enough to consume foods that will build and strengthen muscles, such as proteins, like: fish, nuts, meats and poultry.

Proper diet will surely assist the body into gaining strength and mass. The less chemicals, additives and preservatives found in your diet - the better. In short, you must consume less of the junk foods, like: chips, chocolates, cakes and sweets, rather, you should engorge yourself with an increased amount of veggies, fruits, milk and wheat-based food. This is the best way to address the ever so elusive dream of how to build muscle fast.

If all these are observed,you are well on your way in achieving your dream, and finally satisfying your question on how to build muscle fast. With enough discipline, consistency and persistence, muscle mass will be achieved in due time. Ultimately, your body will become bigger, stronger and sexier!

Ensure success in your muscle building program! Get more proven and tested strategies on how to build muscle fast! Check us out at http://www.howtobuildmusclefast.net/

Article Source: http://EzineArticles.com/?expert=Margarita_U_Madlangbayan

Massive Muscle Gainer Tracking Your Muscle Building Progress

Having a workout journal should be part of your daily hardgainer routine so you can keep track of your massive muscle gainer progress. These journals are very powerful. I've been interested in self-improvement and a common thing all these gurus say is to have clear and precise goals, that are measurable and have a time-frame and to write it all down. I can't tell you why this works, but for some reason it does.

So go to some office store and purchase yourself a journal. I know what you're thinking "I don't want to waste my precious time on homework and learn how to write a journal!" But haven't you been spending hours in the gym unable to gain muscles fast? Trust me you'll get your time investment back 10-fold by doing this

Here's what you should put in your journal EVERY SINGLE DAY, even on your off days (do this every morning or the night before). Your calorie intake goal, protein intake goal (in grams), the exercises you plan for your muscle gaining workouts that day (with weight, sets, and reps), at the end of the day put in what the actual is.

Now every week write a brief summary of what you accomplished the previous week and be creative and have fun with it.

Every month do body measurements for your quads, belly, chest, arms and also take pictures from the front, back and side views. Also readjust your goals for the next month, after all you would of gained some muscle so your calorie and protein goal would have changed and change a few of your exercises to add variety.

Here's a FREE Newsletter I subscribe to with how to gain some serious muscle within only 4 months.

Article Source: http://EzineArticles.com/?expert=Brent_A_Rarama

6 Pack Abs Diet - If You Don't Have A Six Pack This Is Why

If you are looking for a six pack abs diet then it is a good thing you found your way to this article. Getting a six pack is not as hard as many people tend to believe it is. A lot of people exercise for hours every single day but still don't have a six pack and they often wonder why. The answer is because they don't have a clean diet. Your abs are made in the kitchen. This means if you are not eating healthy you are going to have a hard time getting abs. In this article we will talk about three things you must change in your diet to finally get six pack abs.

1 - Figure Out How Many Calories You Must Eat Per Day To Maintain Your Weight

Losing body fat is a simple matter or calories in vs. calories out. What this means is that if your body requires 2,000 calories per day to maintain weight and you eat 2,500 calories then you are going to be slowly gaining weight. However, if you eat 1,500 calories you will be losing body fat.

There are many online calculators that can help you determine how many calories you need to eat per day to maintain weight. Once you get that number simply subtract 500 from it and that is how many calories you should be eating per day.

2 - Make Sure You Eat Protein With Every Meal

Protein is extremely important for many reasons. Protein is used to help your muscles recover from the day to day tasks, and if you workout it also helps your muscles recover from each workout. This means that when you eat protein it is used up mostly by your muscles instead of being stored as fat.

Also, protein keeps you full for a longer time so if you have a diet that is high in protein chances are good you will not feel the urge to snack all day because you will be full.

3 - Make Sure You Eat Six Meals Per Day

This is actually very important. If you are not eating six meals per day you need to start doing so as soon as possible. I know this might sound strange, but if you split up the three large meals you usually eat throughout the day in to six smaller meals you will lose more weight even though you are eating the same amount of calories.

When you eat your metabolism speeds up for the next two to three hours. So this means if we can eat a small meal every two to three hours we will keep our metabolism high.

I understand putting together a diet and exercise program on your own can be tough. My buddy Jacob made a video you can watch for free about how to get abs fast! To watch it, Click Here. I have followed the advice in the video and i got abs faster than I thought possible, and I didn't have to go to the gym! Click Here to watch the video.

Article Source: http://EzineArticles.com/?expert=Chris_W_Anderson

How to Get Six Pack Abs Fast - Top 5 Tips

Getting elusive six packs has become a craze these days and guys are exploring all the new and innovative ways to get toned abs. The ab muscles identify your determination and seriousness about the goal of getting ripped abs. A toned body with six pack abs not only boosts up your confidence, you get respect from your buddies and attention from females and above all, you feel energetic and healthy about yourself. But, the main question is, "How to get six pack abs fast?"

Well, the flashy advertisements, professionally written sales copy, celebrity testimonials and many different workouts regimes make it impossible to decide the right ways to get six pack abs. Building body muscle and six packs abs is not just about hitting gym for hours doing vigorous exercises. It involves a comprehensive approach that includes correct techniques of workouts, right foods that maximize the results of your efforts in the gym and right supplements that support you during and after your intense workout sessions.

The following tips on how to get six-pack abs fast will help you achieve perfectly toned body in a short time period.

1. Lower abs workouts: Start your vigorous training session by including effective lower abdominal exercises. Your lower abdominal muscles should be working harder than any other muscle group. While you are doing abdominal workouts, you should feel the stretch and slight soreness in your muscles; this indicates your muscles have been properly worked out.

Do lower abs workouts such as crunches, hip thrust, hanging legs raise and weight training. All these workouts focus on four important abdominal muscles- rectus abdominus, external and internal oblique muscles and transverses abdominus, all of which form the core of the body. Target all your primary abdominal muscles in the right order otherwise you will have an unbalanced mid-section.

You can also use various gym equipment that can help you burn fat from the belly region and tone up those lax abdominal muscles. Medicinal balls, ab boards, Bosu balance trainer and foam rollers are some of the exercise equipment that assist you in your ab exercises.

2. Measured and controlled workouts: While starting your workout session, do not speed up the things. You will get exhausted and lose efficiency if you rush on doing fast workouts. This will also train and tone up the muscles you do not want to target and produce rough movements that may cause injury. Perform your exercise slowly, concisely and correctly, rather than racing to finish it. This is key when learning techniques on how to get 6 pack abs fast.

3. Post and Pre workout nutrition: Well, you must be wondering, how to get six pack abs fast without right nutrition. That is true. Your body needs strength and energy to workout in gym and burn calories. Therefore, before hitting on to gym, take enough calories that can provide you sufficient strength to do exercise. Pre and post workout meals are important to bring the best out of you.

What you consume before and after your workouts can make or break your performance. After doing abs exercises, your body gets exhausted; hence you have to replenish your energy sources by following post workout nutrition. Apart from including three macronutrients, dietary proteins, fats and carbs, also include supplements that provide you immediate glucose, electrolytes and easily absorbable proteins.

4. Supplements: After doing these rigorous lower abs workouts, the muscles feel sore and get damaged. The best way to get abs is to repair and rejuvenate the damaged muscles so that they are fit and healthy for your next exercise session. Dietary proteins are not sufficient if you are doing heavy exercise. Include protein supplements and other nutritional supplements that will help in building body muscles.

You need multivitamin supplements to replenish any nutritional deficiency caused due to restricted calorie intake during body building exercises. Include body building foods such as beef, pork and fish in your diet that will help in muscle growth without adding calories.

5. Cardio: Along with lower abs workouts, focus on cardio exercise to lose overall weight and achieve optimal fitness. Cardio helps in losing fat from all over the body, which helps you get slimmer and toned body.

How to get six pack abs fast is a common question with no simple answers. You can only achieve it if you know and follow the right ways. Right exercise techniques, correct diet and supplements are the keys to a toned, healthy body.

Learn how to boost your metabolism and lose weight. Visit us today for more top tips on how to reduce weight and build muscle quickly, effectively, and safely.

Article Source: http://EzineArticles.com/?expert=Arnel_B_Cardona

The Real Truth About Getting Six Pack Abs

f you want great six pack abs but are not convinced that you could ever achieve having them then think again! Anyone, and I really mean anyone, can get great looking six pack abs, but the time it takes to get them will always vary for each individual because it will primarily depend upon how high their body fat percentage levels are, and the amount of effort they are willing to put into achieving their goal. One thing is for certain, there are no short-cuts, getting a six pack and a muscular body will take a lot of hard work and 100% dedication and cannot be achieved overnight...if this doesn't sound acceptable to you then you don't need to read any further and you had better start getting comfortable with your body being the shape it is because it isn't going to change without effort!

So...Honestly, Can Anyone Get Six-Pack Abs Regardless of Body Fat Percentage Levels?

Here's the honest truth, it will take someone who is 100 pounds overweight exactly the same time to get a six pack as it would take someone who is 10 pounds overweight if the exact levels of exercise are performed and the exact same diet is used, but...and this is a big but, the person who was only 10 pounds overweight will be able to see their six pack whereas the person who was extremely overweight cannot see their six pack because it will still be hidden beneath a thick layer of fat!

This is why individuals who have a higher body fat percentage will need to place more emphasis on getting rid of fat than targeting the ultimate goal of building muscle. Of course, both lowering BFP and building muscle can be done simultaneously but it stands to reason that the more body fat an individual has the longer it will take to see the desired results.

How Quickly Can Six-Pack Abs Be Obtained?

Again, this depends primarily on how much fat needs to be lost and the effort applied to doing so. If we take someone who is 30 pounds overweight for example, who is following a good workout routine 5 or 6 days a week, a low fat, high protein diet and cardiovascular fat burning exercises to speed up fat loss then we would be looking at achieving goal at around the twelve week mark. For someone who is not overweight, or just slightly overweight, it would take less time and obviously, for those who need to lose more than 30 pounds, it will take longer.

What is the Best Way To Go About Building Abs?

First of all, let's get one thing straight, although the six pack, or abdominal muscle group, is focused on in this article, you cannot simply target this group of muscles. In order to have the best abs possible you must work on, and build, all the body's muscle groups and the best way of doing this is by following a good muscle development program. You must ensure the program you decide to use not only provides you with adequate training information with sensible training schedules to help you build muscle quickly and safely but combine this information with a diet plan and fat burning cardiovascular workouts.

You can of course devise your own training and diet plan if following a program feels too restrictive for you, some people have been successful doing it their own way but, for the vast majority of people, following a program which has been devised by an expert is the far quicker and painless option and will generally offer a much higher success rate, talking of success...

What Are Your Chances Of Success?

When all is said and done, far more people who try to get a six pack or develop a muscular physique fail miserably, not because they are following the wrong program (although this does happen!) but because they lack the motivation to carry their training through. However, if you have the determination to see things through and you put in the required effort there is no reason why your success shouldn't be guaranteed.

Following the right program is vital to your success and if you want to be successful then there is only one program that provides you with the tools for the job.. and that program is called Six Pack Shortcuts!

Article Source: http://EzineArticles.com/?expert=Daniel_Major

The Best Exercises For Chest Definition

Most people go about building a nice looking chest all wrong

When most guys walk into the gym on chest day the first thing they do is head over to the flat bench. When you begin your workout you are at your strongest so starting with the flat bench makes sense because that is the king of chest exercises and starting with this allows you to lift pretty substantial weight. However, when trying to build a nice looking chest you need to create that line that runs down the middle of the chest starting at the collarbone. In order to accomplish this you need a lot of upper chest development. I want to teach you the best exercises for chest definition so you will have the best looking chest in the gym.

Why you want to avoid exercises that develop the lower chest

While exercises like the flat bench press, flat fly, flat dumbbell press, or any other type of exercise you do on a flat bench due work, they develop the lower chest quicker than the upper chest. The other type of exercise that I want you to totally avoid is anything done on a decline bench. The decline bench will almost guarantee that you will get a chest that looks like breasts.

Focus on the upper chest to develop that nice square looking chest

I want you to walk into the gym on chest day and start with any type of lift that works the upper chest. This is important because when you start your chest workout you will be at your strongest and this will allow you to use heavy weight which will create better density and definition in the chest. As a matter of fact, I want you to spend your next 10 to 12 chest workouts doing nothing but incline lifts. I want you to get that nice line that forms at the collarbone and runs all the way down to the bottom of the chest.

What exercises build a nice looking upper chest?

- Incline dumbbell press (my favorite)
- Incline barbell press
- Incline fly
- Incline machine press
- Incline cable crossovers

But its difficult to feel a contraction in the upper chest

Here is a tip that I rarely here anyone in the personal training world talk about. If you are having a tough time feeling your upper chest contract during incline exercises, you need to increase the mind-to-muscle link in your upper chest. The best way to do this is through a high volume of lifting for that lift. You are going to want to lift a lighter weight and higher reps to really feel a burn in that muscle. Over time you will be able to contract that muscle hard and then lift with heavier weights in a more traditional manner.

Hit this workout hard - twice a week for a couple months - and you will quickly begin to see a major difference in the way your chest looks.

Tim Downey is a trainer who runs a fitness blog dedicated to helping people get that slim, holly wood type look. Check out my newest posts at http://theleanlook.com or you can just visit my home page... THE LEAN LOOK

Article Source: http://EzineArticles.com/?expert=Tim_Downey

Hardcore Power Bodybuilding: "Big Guy" Reveals Body Part Split For Maximum Muscle Growth Part 1

I sat down today with the "Big Guy" to get specifics on body part grouping. In other words, what body parts do your train together on your workout days. Just as a reminder, the "Big Guy" advocates a protocol of 3 workouts per week, with the entire body split up by 2 separate workouts. That leaves you with training each body part directly 3x over a two week period(6 different workouts total, no repeating exercises during the 2 week cycle).

DPM: Okay, I am sure my readers are just as anxious as me to hear what the perfect body part split is. Go ahead!

BG: Alright, here it is. The first split is chest, back, shoulders and triceps. Perform the exercises in this order:

1. Chest
2. Back (thickness exercise or width exercise)
3. Shoulders (if a pressing movement, if a pulling movement like upright rows, perform after triceps or after both back exercises)
4. Back (thickness or width)
5. Triceps

There is a little bit of flexibility to the order. Always do chest before shoulders and triceps though. That is the biggest thing you don't want to mess up. That is why it is best to do chest first, even though you could do a back exercise (or both back exercises) before chest if need be.

DPM: Two exercises for back? One for thickness and one for width? Can you explain that? Let me point out to my readers that generally, each and every workout on your program has only 1 exercise for each body part.

BG: That is correct. Back width exercises are in their own category though, as are back thickness exercises. Width exercises would be wide grip pull ups, parallel grip pull ups, wide grip pull downs, Hammer Strength Machine pulldowns, and other various pulling movements. Generally speaking, exercises that are not hard on the lower back or lumbar muscles, or the middle of the back. Width exercises are more for working the 'lats' as most guys would say. Thickness exercises are along the order of T-bar rows, bent over barbell rows, bent over dumbbell rows, power cage rack pulls, and deadlifts.

DPM: I am just taking a wild guess here, but, for exercise selection, you are an advocate of 'big' movements?

BG: Yes. You will not find me doing any sissy dumbbell chest flys, dumbbell shoulder raises, or other 'pump up and look pretty' exercises. It's all about 'big' movements with heavy weights.

DPM: Okay. So that is the basic structure of a 'Day 1' of the 2 day split. Lets tackle day two next time so my readers can go ahead and put together 3 different 'A' workouts.

Now you are going to need the highest quality bodybuilding supplements to ensure your success. Not some garbage from another country far, far away, and not from 'Happy-Mart'. Don't buy your protein powder the same place you buy your underwear. Read below and write down the discount code. Use it when you check out. Click on the link and get the best protein that is available. Don't sell yourself short.

At http://www.truenutrition.com use DISCOUNT CODE: DVM089 you will get the BEST protein at the CHEAPEST prices.

USA sourced protein, highest quality, your order is completely customized by YOU!

Tell your friends. This code DVM089 can be used as often as you like, and will always give the best discount. Feed your muscles!!! Give them the best!!!

Article Source: http://EzineArticles.com/?expert=David_P_Morrow

Hardcore Power Bodybuilding: "Big Guy" Reveals Body Part Split For Maximum Muscle Growth Part 2

In an earlier interview, the "Big Guy" revealed the first half of his recommended 2 day split. In case you have not read any of my other articles featuring the "Big Guy", let me get you up to speed. I have been very fortunate that he has sat down with me several times to freely give out 'no holds barred' insider information regarding how the 'big boys' really do get big. It's the stuff that the average gym rat trying to pack on muscle simply does not know about. In this interview, he reveals to us day 2 of a workout program that splits the entire body up over a 2 workout period.

DPM: Okay, last time you told us to train chest, back (width and thickness), shoulders and triceps together. I can easily figure that Day 2 of the workout program will be quads, hamstrings, biceps, and calves?

BG: Yes, but not in that order. Order is important. Here is what you must do:

1. Biceps (barbell curls, seated dumbbell curls, e-z curls, preacher curls)
2. Forearms (often confused for a biceps exercise, we are talking about hammer curls, rope curls, reverse grip drag curls, and other forearm type curls that work the brachioradialus)
3. Quads (squats, smith machine squats, hack squats, leg press)
4. Hamstrings (good mornings, leg curls, deadlifts, stiff leg deadlifts)
5. Calves (seated calve raises, toe presses, emphasis on slow negative reps)

Have a mental block about training biceps on leg day? Have a mental block about doing biceps before squats? Get over it. Once you perform my protocol, trust me, you will see the light and love this program.

DPM: Once again, it looks like the exercises of choice are hardcore basic movements. I don't notice any leg extensions or dumbbell lunges for quads, Ha Ha!

BG: If you want to remain a skinny runt who is not making any progress in the gym, then, its OK to do exercises like that! I assume people are reading this article because they want to pack on pounds of muscle. I am shooting straight and if they will follow this information they will not be sorry. I can guarantee you of that.

DPM: What is the protocol for the sets and reps?

BG: Biceps and forearms follow my standard protocol. 2 - 3 warm up sets, followed by the first of 3 'working sets' with the maximum weight for that exercise. Sets 2 and 3 are done with only 30 - 45 seconds rest in between. Like the other exercises, the marker set to gauge your progress is the first of the 3 working sets. For quads, after warm ups, it is a heavy 5 - 8 rep set, followed by a high rep, killer 20 rep set. For hamstrings, it is 'straight sets' or traditional sets. Two sets after warming up, one a little heavier, then one a little lighter, both for max reps. Once again, all of this needs to be recorded in your workout journal or log.

DPM: I did not notice anything about abdominals (abs) in day 1 or day 2?

BG: Do them when it is convenient for you. I told you in another interview that 1 or 2 sets of 1 or 2 exercises, a couple times per week is plenty. Any more than that and you are seriously wasting your time and driving yourself in to 'skinnyhood'.

DPM: Okay. Well thanks again. Now my readers can put together 3 different day 2, or 'B' workouts.

If your goal is to pack on pounds of muscle, then you are going to need high quality bodybuilding supplements. Don't buy what they sell at 'Happy-Mart', after all, that's where you buy your underwear and dog food. Write down the discount code, click on the link below, shop, and use it when you check out.

At http://www.truenutrition.com use DISCOUNT CODE: DVM089 you will get the BEST protein at the CHEAPEST prices.

USA sourced protein, highest quality, your order is completely customized by YOU!

Tell your friends. This code DVM089 can be used as often as you like, and will always give the best discount. Feed your muscles!!! Give them the best!!!

Article Source: http://EzineArticles.com/?expert=David_P_Morrow

Hardcore Bodybuilding Interview: "Big Guy" Reveals Program Structure Part 5

There are many variables that have a profound impact on the success of your bodybuilding program. Diet, rest, and training are the big three factors. If you mess up on any one of those, your success will be impaired, slowed, and limited. Of course you can really drill down deep and dissect each one of those aspects into a hundred other variables. Today I am sitting down with the "Big Guy" once again, to talk about how to structure a workout program in order to achieve maximum muscle building.

DPM: Okay, we got from earlier interviews that you advocate 6 workouts over the course of a 2 week period. That is 3 workouts per week, with the body split up over 2 workout days (let's say 'A' day and 'B' day). Workout days during week 1 go A-B-A, then during week 2 go B-A-B. That way each body part gets worked out directly 3x over a two week cycle. Just to further illustrate, during week 1, Monday would be an 'A' workout, Wednesday a 'B' workout, and Friday an 'A' workout again. Then during week 2 it would go B-A-B for the 3 workout days.

BG: Yes, that is correct. Let me emphasize something about these workout days. All 6 workouts are completely different. The same exercise is not repeated once during the 2 week training cycle. When you start week 3 of your training, then you start repeating the workouts. This is why it is absolutely imperative that you keep a workout journal or log sheet. You must know what you did 2 weeks ago for that exercise, because now you must better it on the current workout. Your goal is to add weight, reps, or both, to the first 'work set' of that exercise. The first 'work set' is your marker set. That is where you will be trying to better yourself compared to last time.

DPM: What if you cannot beat the previous workouts record for a particular exercise?

BG: If you fail to beat a previous workout marker set, you must eliminate that exercise for that body part, and replace it with a new exercise for that body part for that workout.

DPM: That makes sense. So if I bench press 200#'s for 10 reps last workout 2 weeks ago, and today I could only get 9 reps, or 10 reps again, then I must switch to another exercise the next training session for that workout (that would be 2 weeks later)?

BG: Exactly. Let me add this tip. To make 'tracking' of your workouts easier. I label them this way. A-1, B-1, A-2, B-2, A-3, B-3. So if bench press is your chest exercise on your A-1 workout, which is on a Monday, then, 2 weeks later, the next time you would do another A-1 workout, you would be doing a different chest exercise. That is if you have failed to exceed an exercise's previous record by either increasing the weight used or increasing the reps at the same weight. Remember our 'marker' set is the first working set after the warm ups are done. Another way of marking your workouts would be to label them A,B,C,D,E,F and A-1 would be an A workout during week 1. Into your third week fo training, a D-3 would be a D workout during your third week. No matter how you do it, just remember the key is 6 different workouts, spread out over a 2 week period.

DPM: Okay. I am glad you were able to explain all of that. This is very important information to understand. Tracking progress on paper so that a trainee can see exactly what he has done and what he now needs to do is monumentally important to success. I urge my readers to re-read this as many times as needed to understand and appreciate how important keeping a workout log or journal is, and how to do it properly. Maybe next time we can get in to some actual workout examples.

BG: For sure Dave, looking forward to helping your readers!

Now, read below and write down the discount code. You are going to need high quality bodybuilding supplements in order to achieve muscle building success. Click on the link to the site and get your whey protein at the same place top Pro's get theirs!

At http://www.truenutrition.com use DISCOUNT CODE: DVM089 you will get the BEST protein at the CHEAPEST prices.

USA sourced protein, highest quality, your order is completely customized by YOU!

Tell your friends. This code DVM089 can be used as often as you like, and will always give the best discount. Feed your muscles!!! Give them the best!!!

Article Source: http://EzineArticles.com/?expert=David_P_Morrow

Bodybuilding Secrets Revealed: Interview With a Hardcore Bodybuilder Uncensored Part 3

am once again sitting down with the biggest, baddest, strongest bodybuilder dude at my gym. "Big Guy" knows what it takes to build hardcore muscle. In this article, I am going to chat with him about his daily diet. You may be surprised at what needs to be done in order to maintain and build massive muscle.

DPM: Thanks again for sitting down with me to talk about what many consider to be 'insider secrets'. I would like for you to take us through a real life day in terms of your daily diet.

BG: I am glad to be able to share with you and your readers about what it really takes to be successful at bodybuilding. I see so many total junk articles that are so far off base it is not even funny. The magazines don't really help any either. They don't tell it like it is.

DPM: Well, we'd love to hear how it 'really' is. Shoot.

BG: I'll just spoon feed it to you without a lot of details. I usually start my day out with 25 grams of whey protein mixed in to my coffee. Then, in no order, I usually eat 2 tubs of greek yoghurt, or 1 cup of cottage cheese. I always have 4 whole eggs. Two slices of ezekial bread with peanut butter. Sometimes I will throw in a can of tuna, in case I omit one of the other protein items.

Two hours later, I go with another whey protein drink, 2 more slices of ezekial bread, and a can of tuna or sardines.

DPM: You usually do your workout after that second meal, right?

BG: Yes, whenever possible. Before I go to the gym, I mix 20 ounces of grape juice with 50 grams of high quality whey protein. It is essential and imperative that I drink this within 5 minutes of workout completion. I usually have it down before I even leave the locker room. Many guys totally blow it on that one. About 1 hour after that, I eat a meal that is usually a lot of chicken. Since I had carbs with my post workout protein shake, I usually have an avocado and spinach with my chicken.

DPM: So that is kind of like a protein, fat, and veggie meal.

BG: Yes. Moving along, a couple hours after that, I usually have more cottage cheese or yoghurt, a protein drink, and sometimes tuna or sardines again. Depending on how I feel, that may be all for that meal, or I may have some nuts or carbs, but not both.

DPM: Lets tally up here. So far you have 4 'meals' and a protein drink post workout.

BG: Yes. Lastly is dinner, which is usually late in the evening. This is usually a large meal with a large amount of protein. If I am trying to lean out or if I have already had enough carbs, then I will keep with non-starchy veggies. However, this meal could include baked french fries, pierogies, high protein pasta, or any other quality carbohydrate source. Once or twice per week I will eat pizza and meatballs. How much I 'junk out' really depends on my diet as a whole and how things look in the mirror.

DPM: In case it is not obvious to my readers, your example here is a muscle gaining type diet. What hardcore bodybuilders would refer to as 'off season' eating.

BG: Yes. That is pretty much it. For me, most often, it is 5 solid meals with 1 or 2 protein shakes thrown in. Others eat 6 or 7 meals of whole food. You have to find what works best for you and what is realistic with your schedule. Anything will work, just make sure you are eating enough all said and done. Some guys even drink a protein shake in the middle of the night. I have tried that route, but, not for me.

DPM: Thanks a lot again Big Guy. Maybe next time we can talk training!

BG: My pleasure.

Read below if you are interested in buying your protein powder and other bodybuilding supplements from the same place that the Big Guy buys from.

At http://www.truenutrition.com use DISCOUNT CODE: DVM089 you will get the BEST protein at the CHEAPEST prices.

USA sourced protein, highest quality, your order is completely customized by YOU!

Tell your friends. This code DVM089 can be used as often as you like, and will always give the best discount. Feed your muscles!!! Give them the best!!!

Article Source: http://EzineArticles.com/?expert=David_P_Morrow

Hardcore Bodybuilding: Massive Muscle Building Part 2 (Not Just Another 'Fluff' Internet Article)

Welcome to workout #2 in my 'Hardcore Bodybuilding' series. I will be presenting a total of 6 different workouts. Workouts are done preferably on a Monday, Wednesday, Friday split. Weekends are 'off'. Essentially, you do workouts 1 - 3 the first week, then workouts 4 - 6 the second week, then the cycle is repeated. That being the case, each exact workout is only performed 1x every 2 week cycle. Just to clarify, if your chest exercise in workout #1 is decline bench press, then you will not do decline bench press again until you start a new cycle, 2 weeks later.

In workout #1, we covered chest, back, shoulders and triceps. Workout #2 picks up with biceps, forearms, quads, hamstrings, and calves. Perform the exercises in the order listed. If you missed workout #1, please go back and read it first.

BICEPS Barbell Curls (prefer Olympic straight bar)

FOREARMS Pinwheel Curls (if you don't know how to do these, YouTube them)

QUADRICEPS Barbell Squats (straight sets, 1x 5 - 8, then a 20 rep set)

HAMSTRINGS Good Mornings... also straight sets, 1x12, 1x8 (barbell across the back, good to YouTube also for proper technique, watch more than 1 video)

CALVES seated calve raises (MAJOR emphasis on slow negative, controlled reps)

Just a few notes here. ALL reps should be done with an 'explosive' yet controlled motion on the positive aspect of the repetition. Always control the negative part of the rep. In particular, when training calves, 'pop' the weight up on the positive aspect, and really, really, emphasize a slow negative. When you can't lower it anymore, try to finish with a final 'static' rep. Hold the weight steady in a stopped, flexed position and really let the calves feel the burn. Apply this 'static' concept to other exercises as well, when it can be done safely, and only on the last set. Static reps should only be done 1x per exercise, per workout.

If for some reason you need to substitute an exercise, that is ok. Try your best to mimic the original range of motion. For example, 'good mornings' are very demanding. You may feel more comfortable performing a dumbbell stiff legged deadlift, with a slight bend in the knees.

Just like workout #1, you should be performing 2 - 4 warm up sets per exercise, increasing weight and lowering reps as you go. Then your first 'working set' should be at your max weight after the warm ups (your 'target' work weight for this exercise for this workout day). Achieve anywhere between 5 - 10 reps, rest 30 - 45 seconds, hit it again for max reps, then repeat the rest period before performing the third and final working weight set for that exercise. Please note, there are exceptions to this '3 sets with the max weight' protocol. Where noted, like squats, it is best to perform traditional 'straight' sets. Meaning, once you are warmed up, hit a hard set in the 5 - 10 rep range, and finish with a higher rep set. Most quad exercises should be finished with a 20 rep set. Yes... that will indeed be difficult.

Make sure you keep up with all 6 articles for this Hardcore Bodybuilding series. I will be giving away all of the tips you need as I cover all of the workouts. Make sure to keep reading below as I also want to share with you the greatest protein supplier on the internet, bar none!

At http://www.truenutrition.com use DISCOUNT CODE: DVM089 you will get the BEST protein at the CHEAPEST prices.

USA sourced protein, highest quality, your order is completely customized by YOU!

Tell your friends. This code DVM089 can be used as often as you like, and will always give the best discount. Feed your muscles!!! Give them the best!!!

Article Source: http://EzineArticles.com/?expert=David_P_Morrow

Hardcore Bodybuilding: How to Structure a Massive Muscle Building Workout I

What is the most common denominator that gyms word-wide share? Trainees working out year after year, yet never changing. I am talking about people busting their butts in the gym with goals of getting stronger and larger muscles. Yet see them five years later, and most all look exactly the same.

I could write a book about all of the 'wrongs' that trainees do, and of course there is diet, rest, and a host of other factors. However, for this article, I give you the 'gift' of a perfectly orchestrated workout routine. This workout that trains chest, back, shoulders, and triceps together. Legs, biceps, and calves are trained in a separate workout on another day to follow. Keep reading, and don't be such a skeptic. I once was also, but finally saw 'the light' and got the 'golden ticket'.

CHEST Decline Barbell Chest Press

BACK T-Bar Rows (this is a back thickness exercise)

SHOULDERS Machine Military Shoulder Press (Hammer Strength preferred)

BACK Pull ups (overhand, wide\medium grip, this is your back width exercise)

TRICEPS Triceps Barbell Extension (aka 'skull crushers, usually an e-z curl bar)

Perform the exercises in the order listed if possible.

Protocol is 2 - 4 warm up sets per exercise. The warm ups should be mildly taxing, but not to failure. Perform warm ups in a controlled fashion. Warm ups for pull ups are not necessary though. You may want to do the pull ups with added weight for the first set, maybe the second set also, dropping to body weight only on the third and final set. Generally speaking, warm up set 1 should be 10 - 12 reps, warm up set 2 should be 9 - 10 reps, warm up set 3 should be 6 - 8 reps. If you are training on the heavier end, you may want to do a final warm up with 1 or 2 reps, before hitting the first 'work set'.

After you are warmed up and your 'working weight' is loaded perform the first set. The weight should be heavy enough that you only get 5 - 10 reps. Rest 30 - 45 seconds, perform a second set with the same weight, and repeat for the 3rd and final set. Obviously with a shorter rest period than usual, you are going to get less reps on the 2cnd and 3rd sets. That is fine. Breathe deeply during the short rest period.

Make sure you have your notebook so that you can make note of the weight used and the reps achieved. This is crucial and if you fail to record your workouts, you will never make any bodybuilding progress. That is the plain and simple truth.

This is the first workout in a plan that includes a total of 6 different workouts. The plan takes 2 weeks to complete, then the cycle starts over. Your goal is to beat your previously recorded workout by adding weight and\or reps. Note: Each exact workout is done 1x every two week period.

Watch for the remaining workout installments. Read below and find out how to get customized whey protein at a cheap price!

At http://www.trueprotein.com use DISCOUNT CODE: DVM089 you will get the BEST protein at the CHEAPEST prices.

USA sourced protein, highest quality, your order is completely customized by YOU!

Tell your friends. This code DVM089 can be used as often as you like, and will always give the best discount. Feed your muscles!!! Give them the best!!!

Article Source: http://EzineArticles.com/?expert=David_P_Morrow