» Weight Training Routines

No Nonsense Muscle Building Program?

Nate — Mon, 18 Jul 2011 19:46:52 +0000

We’ve come across a unique muscle building program for people who desperately want to build muscle mass.

Former skinny hardgainer turned fitness model champion, Vince Del Monte, has created a step-by-step natural muscle building program exclusively for young guys and old guys who have tried everything else and still can’t gain clear, defined, eye-popping muscle mass! It’s appropriately called No Nonsense Muscle Building.

According to Vince, his unorthodox training system will expose the dirty little secrets of the fitness industry. And arm you with the most powerful, muscle growth and weight gain program ever developed for skinny “hardgainers?!”

Vince’s program has helped over 20,000 skinny guys and gals in 117 different countries.

Ask yourself these questions?

Do you want to date the hottest women imaginable or do you want your partner to see you in a whole new way?
Do you want a hard, ripped, rock-solid body?
Do you want to be a walking symbol of hard work, inspiration and commitment?
Do you want a body that separates yourself from everyone else?
Do you want to be the BEST you can be for yourself and your loved ones?
Do you want to look in the mirror and be proud of what you see?

Here are a few sneak peeks of what’s inside Vince’s groundbreaking Muscle building program:

Discover the #1 most critical muscle building supplement you can’t grow without.
Learn exactly how to eat and which foods naturally build slabs of muscle on your body.
Side step the top 20 ways to screw up in the gym.
Maximize the top 9 little known anabolic secrets for hyper-drive muscle gain.
Gain 10 pounds in 2 weeks.
Learn exactly how to absolutely optimize 7 of your body’s most powerful muscle growth and fat burning hormones.
Steal two of Vince’s closely guarded 29-week weight training routines.
Stop getting scammed and unearth the insider secrets about supplements.

Be sure to check out Vince’s No Nonsense Muscle Building Program, and come back here to post your comments about it. I’d love to hear your feedback on his system.

Best of Luck,
Nate
WeightTrainingRoutinesBlog.com

Technorati Tags: build muscle, muscle building, muscle building program, muscle building supplement, natural muscle building, Weight Training Routines

The Top 10 Chest Workout Exercises

Nate — Mon, 02 Aug 2010 09:42:17 +0000

To get the best chest workout you need to make sure you are using a variety of exercises that will work the pectoralis major and the pectoralis minor from different angles.

Because your muscles respond best to a changing stimulus it is crucial you change your workouts frequently and include a combination of machine and free weight exercises for best results.

Here are 10 of the best chest exercises you can use in your workouts to build and develop a strong chest:

Barbell Bench Press

This chest workout is the king of upper body exercises allowing you to build strength by lifting the most weight. The bench press is great for developing the middle chest area and targets the shoulders and triceps as well. Using a close grip on the bar will place more emphasis on the triceps.

Barbell Incline Press

This exercise is an ideal upper chest workout and also places more emphasis on your shoulders. Unlike the flat bench press you won’t be able to lift as much weight.

Barbell Decline Press

This lower chest workout should be used to obtain a fully developed chest. The movement specifically targets the lower pectorals but also recruits the shoulders.

Dumbbell Press

The dumbbell press is a progression of the barbell press as it gives you a much greater range of motion. This recruits more muscle fibres, leading to faster gains. It also helps to improve symmetry and balance of the arms and chest as both arms are forced to press the same amount of weight.

Dumbbell Flyes

Dumbbell flyes are a great isolation exercise for developing the inner chest. They are a must for every chest workout routine as they help to create a fully developed and shaped chest.

Machine Chest Press

Machines don’t offer you the range of motion or muscle recruitment that free weights do. However they are great for beginners and ensure you are isolating the correct muscles and maintaining proper form. They are also ideal for really exhausting your pectorals and can be used after your main exercises or as part of a superset.

Cable Crossovers

These are a great isolation exercise for your pectorals. They can be used as a replacement for dumbbell flyes or the pec dec machine and are great for building up the inside of the chest.

Dumbbell Pullover

This exercise builds your back and chest in one movement. It targets the latissimus dorsi muscle of the back, the pectoralis major muscle of the chest, and even hits the the triceps on the back of the arm as well.

Chest dips

Dips are one exercise that aren’t utilized in enough chest workouts. It is seen more as a triceps workout but is also a powerful way of developing the lower chest. It is an extremely challenging exercise that can be made even more intense by adding weight.

Press Ups

This is the perfect body weight exercise for developing upper body strength and definition. The main muscles recruited for this movement are the pectorals and triceps. There are many arm positions you can use to change muscle emphasis as well as raise the intensity. Press ups are also a powerful way of exhausting the chest and are often used in supersets.

Getting The Best Tricep Workout

Nate — Mon, 01 Mar 2010 17:00:59 +0000

The triceps are the three muscles on the back of the upper arm that join at the elbow and shoulder. For the best tricep workout you want to stick to basic triceps exercises that work. These will give you the best gains in the quickest time possible.

Using compound rather than isolation tricep exercises are the ultimate way to workout your arms. Compound exercises move your body through more than one joint movement and target more muscle groups at once. The best triceps exercises for optimum size and growth are dips and the close grip bench press. These two tricep workouts move through your shoulder and elbow joints which means you are utilizing more muscle fibers and are able to lift heavier weights. This helps to tear your muscles up, promoting maximum growth and releasing more anabolic hormones such as testosterone and growth hormone.

Dips are great for the beginner to really gain triceps size quickly. This tricep exercise also works your chest and shoulders. Always do dips between two parallel bars or use a dip machine. Begin by positioning both hands on the bars in a standing position. Now gripping the bars tightly push yourself up off the ground and begin to lower yourself down while keeping your elbows close to your sides and body as straight as possible. Bend your knees if you need more room to lower yourself towards the ground. Try crossing your feet over each other when bending your legs, this locks them in helping with balance and alignment. Leaning forward will work your chest and shoulders out more so try to avoid this if you are only trying to get a tricep workout.

The close grip bench press is the next big tricep exercise. It is a powerful compound exercise that works your triceps, inner chest and front shoulders. It allows you to get a full range of motion and really overload your triceps with heavy weights. Lie down on a flat bench with your feet flat on the ground. Then grip the bar about one hand span from inside each shoulder. Now slowly lower the bar down towards your chest and then push it back up to the top of the movement.

Be sure to use proper form and don’t lock your elbows at the top of the movements. If you are struggling with dips you can use a spotter to help lift you up or use a dip machine. Don’t waste your time simply on unproductive isolation tricep exercises that won’t get you maximum results. For the best tricep gains make sure you are using these compound exercises as part of your tricep workout.

Killer Biceps Workout to Grow Your Guns

Nate — Mon, 01 Feb 2010 17:00:59 +0000

Probably the most common and effective biceps workout is the standing barbell curl. You can use either a straight bar or EZ-curl bar there is not much difference. Using an EZ-curl bar helps take the strain off your wrists and maintain proper alignment. You want to stand with your feet shoulder width apart and lock your elbows into your sides. To maintain correct form you should make sure your wrists, elbows and shoulders all line up.

The best way to get the most out of this bicep workout is using a full range of motion by beginning with the bar fully extended. Now bring it slowly up towards your shoulders so the bar is just under your chin, ensure your elbows remain locked. Don’t try to be a hero by lifting a super heavy weight, this will lead to poor form and using your body weight to complete the curl. This defeats the purpose as you want to isolate the bicep and can result in injuries.

Another great biceps training variation of this is the standing alternating dumbbell curl. Using dumbbells when performing your bicep exercises will help to target more muscle groups like your stabilizer muscles and greatly improve co-ordination. It also allows you to lift heavier weights and while huge biceps can be achieved from barbell curls, to really get that shape and definition dumbbell curls are perfect.

A simple biceps workout twist on the dumbbell curl is the hammer curl, simply turn your palms inwards so they are facing each other then proceed to do your curls as normal. Remember to keep your arms straight, lock in your elbows and don’t use your body weight. This is great for targeting your forearm, lower bicep and elbow ligaments and keeps your elbows in a neutral position so they don’t weaken.

The Preacher bench curls with the EZ-bar is one of the best bicep exercises to grow your guns. This really helps to isolate your biceps so you can’t cheat by using your body weight. You will get a great pump, muscle fatigue and by using an extended motion will also kill your forearms and lower biceps. Place your chest against the bench with your arms hanging down over the cushion. Grab the bar with an underhand grip and curl the bar up slowly while contracting your biceps.

Use these bicep workouts to really grow your biceps. They will not only target your biceps but your entire arm helping to add overall shape and definition. Remember to utilize barbell and dumbbell exercises to target more muscle groups, help with co-ordination and really build those guns!

Weight Training Program Guide for Beginners

Nate — Fri, 01 Jan 2010 17:00:59 +0000

Building muscle, losing weight and overall body fitness are some of the key benefits a weight training program can provide. These are all exciting factors, but without the right knowledge and information when starting out they can quickly become overwhelming and lead to giving up.

That’s why I want to share with you two simple steps you can follow. This is a weight training for beginners guide and will give you a good basic level of understanding, some direction and somewhere to start.

1. Master the basics first

Nutrition should be your first focus before even beginning any weight training programs. Making sure you get this right is fundamental to getting results. You need to focus on a high protein low fat weight training diet to fuel your body and muscle growth. Eating 5 – 6 times a day is a must for boosting your metabolism and supplying your body with plenty of energy. Check out my bodybuilding diet article for more information.

Forget about advanced weight lifting techniques and focus on the basics. The main weight lifting exercises you should concentrate on are compound ones such as dead lifts, squats, pull ups, bench press and shoulder press. They target lots of muscle groups and joints at once and should be the foundation of your beginner weight training program. Remember when first starting out don’t worry about trying to lift as much weight as you can, really get your techniques right. This will ensure you build up good habits, prevent injuries and are getting the most out of your workouts.

2. Your plan should match your goals

It’s important to make sure your weight training program is designed to get you the results you want. A good rule of thumb is if you want to tone up and shed excess body fat is to use lighter weights at higher repetitions. For building muscle lifting heavy weights until failure at lower reps is the best way. The optimum amount for effective bodybuilding is around 8 – 10 reps. Less than this focuses on muscle strength, more than this builds up muscle endurance, but 8 – 10 gives you a good balance of muscle strength, endurance and growth.

To be effective your beginners weight training program needs to be realistic but challenging. The single biggest factor to getting the most out of them is proper nutrition so make this your first priority. Next master the foundation exercises and proper weight lifting techniques. Once you are confident with them you can start to gradually add more weight each time you train. These simple steps will help you to create powerful weight training programs, good habits and get the most out of your workouts.

A Collection of Bodybuilding Websites & Resources

Nate — Sun, 01 Nov 2009 17:00:59 +0000

Here are some interesting bodybuilding websites, articles, and blogs you might like to take a look at:

Online Diet and Exercise Tracking Tools – Before long, there will be a new diet scheme for every overweight person on the planet. No matter what your chosen tack towards thinness, you’ll find that keeping track of your calorie intake, weight, and workout frequency will help.
Bodytypes: Ectomorph, Endomorph, or Mesomorph? – Another interesting thing about endomorphs is that once the muscle is built, it’s hard to lose it, even with prolongued absence of training. Also, endomorphs have better cardio because of increased lung capacity.
Top 10 Supplement Checklist | SpeedEndurance.com – A few days ago this kid posted his supplement stack pictures. He spends $400+ a month on supplements! I think I spend under $50 and that’s if I’m being experimental.
Top 8 Exercises to build the body of a Greek God – Everyone has seen statues of the Greek gods and who wouldn’t want a body to match? These exercises will help. Formulated by Wayne Westcott, PhD, (fitness research director at the South Shore YMCA outside of Boston).
Weightlifting Tips – Free weightlifting advice from Campus Men. Including a weightlifting site directory, strength training equipment stores and other related resources.
More good reasons to exercise regularly – A new study in the Proceedings of the National Academy of Sciences led by Scott Small shows that exercise can lead to new brain cell growth in the hippocampus. The hippocampus is part of the limbic system of the brain and is involved in memory and spatial navigation.
Maximum One Rep Max (1RM) and Weight Percentages – A reader asked me how did I calculate my weights from the past article Weight Training Routine from the Archives? Basically, you need to know your One Rep Max (1RM).
Analysis – Weight Training Program for Long Sprinters – This is a 15 – 30 week weight training program.
Post-Workout Recovery Drinks and Fat Loss – I am very big on post-workout recovery drinks. Why? Because my commute back home from the track is 20-30 minutes.
Basic Weight Training Routines – Life is indeed very fast today and people have no time to concentrate on having healthy diets and doing effective workouts.
Effective Weight Training Routines – Any good coach will tell you that there is more to building strong, healthy basketball players than simply running drills and playing games. The fact is that the best basketball players have well-rounded fitness routines.
HARDBODY Fit Female News & Events » IFBB Figure Star and Fitness- I caught up with one of the industry’s top fitness models and IFBB figure sensation, Christine Pomponio-Pate five days out from her due date. If you haven’t heard, the date I’m referring to is the delivery of her first child.
Comment on What You Didn’t Know About Bruce Lee’s Kick-Ass Success – Bruce Lee will always be the greatest martial artist ever. OK, some people will be better fighters, some will teach more students, some will make more, and better, films. But Bruce Lee brought it all together first.
Want Muscles Even with a Fast Metabolism? Here’s How You Get Them – If you’ve got a very high metabolism, it can be difficult to develop muscles. Even if you’re a “hardgainer,” though, you can follow routines that will still help you build muscle and gain weight.
Bodybuilding Supplements Facts, 10 Myths About Creatine – Bodybuilding Supplements Facts, 10 Myths About Creatine.
BodyFitnessInfo.com BLOG » How Often Should You Train? – There are different variations on this question, but it seems that a lot of us wonder how often we should train, how many days of rest we should have between workouts, etc. It would be nice if there was a blanket answer for everyone.
Exercise to Lose Weight | Fitness – One day you may select a serious cardiovascular exercise, another some stretching and Yoga and yet an additional day you might perform some stomach work along with other weight training routines.
Arnold Schwarzenegger’s Weekly Weight Training Routines – Arnold Schwarzenegger varied his workout throughout his lifting career. Here is one of his weekly training routines.
Build Muscle Fast with Weight Training Routines – Build Muscle Fast with Weight Training Routines. When superslim body shapes are in, it may seem strange to those wanting to lose weight, to find some people work for a body builder look.
Weight Training Routines And Tips For Success | The Article Blog – Weight training routines use resistance and weights to tone your muscles. This program will also condition your overall musculoskelatal system, increase your metabolism, strengthen and sculpt muscles.
High Intensity Weight Training Routines (HIT) – Made famous by the likes of Mike Menzter, High Intensity Weight Training takes a different approach to the high rep workouts that were popular before.
Weight Training Routines For Building Muscle – This Is The Site That Includes The Most Powerful & Effective Muscle Building Workouts For Skinny Hard Gainers.

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How to Create Successful Bodybuilding Routines

Nate — Thu, 01 Oct 2009 17:00:59 +0000

Like anything effective bodybuilding routines begin with a plan. This is essential for keeping you motivated, focused and on track to getting results. One of the biggest mistakes people make is creating a bodybuilding program that is impossible to stick to. If you are just starting out go easy on yourself and gradually increase the intensity of your bodybuilder workout. In other words set realistic and achievable goals so you are less likely to throw in the towel and give up.

Utilizing cardio exercises is great for fat loss and also helps to boost your metabolism. A light cardio workout before you hit the weights is great for your aerobic fitness, building your endurance and helping to prevent injury. Make sure you save your main cardio workout for after your bodybuilding workout. This ensures your muscles aren’t fatigued and your workout won’t be compromised. Another great way is to alternate days between when you do your cardio and when you do your bodybuilding workout routines.

Compound weight lifting exercises are the foundation to any successful bodybuilding routines. They allow you to target lots of large muscle groups and joints at once. They include the bench press, dead lifts, military press, squats and pull ups. But the biggest and baddest compound exercise is the squat. This exercise targets almost every muscle and joint in your body causing it to go into overdrive. If you want to maximize your muscle growth and really speed up your metabolism then the squat is the way to do it. So make sure you do your squats!

You have heard how bodybuilding is 80% nutrition so we know it must be important. Fueling your body with the required nutrients is a must for you to stay in peak condition. A high protein and low fat weight training diet will help boost your energy levels and aid with muscle recovery and growth. Taking a protein powder supplement is great for this purpose and can be taken before and after a workout, in the morning and at night. Increasing your vitamin and mineral intakes will also make sure your body performs at its best.

These are the key ingredients for powerful bodybuilding routines that will get you results. Begin with a simple plan that’s realistic and challenging, maintain your cardio to boost endurance and aerobic fitness. Make compound exercises the main focus of your program and feed your body with the right bodybuilding diet. With some hard work, knowledge and direction you have the power to achieve your fitness goals, creating a better and stronger you.

Weight Training Routines

Nate — Tue, 01 Sep 2009 17:00:59 +0000

Utilizing weight training routines properly is an effective way to tone and sculpt, build muscle and improve your overall fitness. The great thing is you don’t have to join a gym to work with weights. You can simply purchase free weights to use at home or even use your own body weight as part of your weight training workouts. This proven approach is preferred by many from the late Bruce Lee to successful cage fighters.

Now let’s debunk a couple of the major weight training myths out there. Many women are afraid of weight training exercises as they think they will lose their femininity, ending up with huge muscles. This just isn’t the case as testosterone is required for big muscles and women normally produce only very small amounts. Research shows that weight training for women helps to burn fat, strengthen and tone.

Another myth is some people just can’t put on any muscle mass due to their genetics. Everyone has a different genetic make up and some people have a body type that is more suited to building muscle. That does not mean its impossible for someone with another body type to put on muscle. They will simply just have to work harder to achieve similar results. Studies have proved that it’s how hard you train that is the defining factor with weight training routines not your DNA.

There are two main types of weight lifting exercises you need to be familiar with; compound and isolation. The foundation of any good weight training routine should focus on compound exercises which target multiple muscle groups, joints and ligaments. Examples include the bench press, squats, dead lifts and the shoulder press. Isolation exercises target one muscle group and joint at a time, used to completely fatigue the muscle and for detailing. Bicep curls, leg curls, leg extensions,triceps pull down, and crunches are all good examples.

Make sure your weight training programs are focused around the “progressive overload” concept. This is simply making sure you are using the heaviest weights you can handle and are continually changing certain workout variables. The simplest way is to increase the amount of weight you use with your exercises each time. You can also increase the number of repetitions you do or give yourself shorter rest periods between sets. The most important thing is that you are fatiguing your muscles, shocking them into growth. Try changing your routine every few weeks as this helps to avoid a plateau and keeps things fresh and fun for you.

The main focus however should always be on proper form. This not only prevents injuries but it is the quality of your weight training routines not the quantity that has the greatest impact on your progress. Their are just so many benefits with weight lifting from building and toning muscle, strengthening bone density and even helping to prevent osteoporosis. It speeds up your metabolism and burns fat, enhances your aerobic fitness, and aids in preventing injury. Regardless of your goals, fitness level, or age, weight training can benefit you.