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

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The Benefits Of Weight Lifting Straps

Nate — Sun, 19 Sep 2010 11:16:42 +0000

Weight lifting straps are used to strengthen your grip on heavy lifts by transferring the load to the wrists, avoiding limitations in forearm muscles and grip strength. They are most often used when performing back and trap exercises like deadlifts, shrugs and bend over rows.

Initially it takes a bit of practice to get used to using weight lifting wrist straps, but the difference you will notice in the amount of weight you are able to lift is staggering. Because most people can lift more weight than they can actually grip, by using the power lifting straps they are able to hit their muscles more effectively.

How to use Weight Lifting Straps?

Weight training straps consist of a very strong strip of fabric that is usually made up of cotton, nylon, suede or leather. They have a loop at one end where your hand goes through.

The first thing you should do is start by strapping your least co-ordinated hand in first.
Put your hand through the loop at the end of the weight lifting wrist strap.
Now bring the long strap in between your thumb and index finger while your palm is facing up.
Repeat this on the other hand and make sure to pull the tail of the straps so it is nice and tight around your wrists.
Now position your hands on the bar and wrap the strap around the bar or weight you are lifting.
Now hold the strap along with the bar and twist the bar towards you to tighten the straps.

Weight lifting straps are great when lifting extremely heavy weights but should not be overused. This is to prevent your grip from weakening overtime.

Should You Use A Weight Lifting Belt?

Nate — Sun, 19 Sep 2010 10:56:41 +0000

The main function of a weight lifting belt is to offer your body support and protection when lifting super heavy weights. It helps to engage your core more effectively during a lift by pushing in your abdominal muscles and preventing your back from hyper extending.

It can also assist with maintaining proper form during an exercise as the belt allows the spine to remain lengthened, avoiding spinal compression from repeated heavy lifts. The way a power lifting belt sits while performing an exercise can also help to remind the lifter of their body positioning and whether or not adjustments need to be made. A good example is when performing squats, if the front of the weight lifting belt is sitting on the thighs this is a good indicator that the lifter needs to straighten their back to avoid this.

Some power lifting belts often have a larger band in the back with a smaller one in the front to offer additional back support, making hyper extending your back during upward lifts virtually impossible.

When to use it?

Although weight training belts can help you maintain correct form and technique it should only be used when lifting heavy weights. When lifting lighter weights your body is usually able to realign itself and correct any lifting mistakes. However with an extremely heavy weight there is much more chance of injury occurring if your technique is compromised and you are unable to correct it.

How to use it?

The weight lifting belt should be secured around your lower stomach, tight enough to feel the insides of the stomach being pushed in. It is not the most comfortable experience but it is far better than sustaining an injury from not wearing one.

It is important the weight training belt isn’t worn for long periods of time as it may cause the weight lifters blood pressure to raise. The other main concern is the more you rely on the belt the less you will be relying on your abdominal muscles to support yourself. This is why you need to maintain your core strength through proper training.

Weight lifting belts are a great piece of equipment when used for competition and training when lifting very heavy weights. Remember not relying on it all the time and maintaining proper core strength is the key.

Your Guide to Bodybuilding Clothes

Nate — Mon, 02 Aug 2010 20:32:38 +0000

Making sure you have the right bodybuilding clothes when working out is extremely important. They will make sure you are comfortable, allow for proper body movement and help to keep you cool.

Some people make the mistake of thinking that anything falls under the category of gym clothes, only to find out that restrictive, heavy items such as jeans or cargo pants only make matters worse. These examples of what doesn’t count as bodybuilder clothing are not breathable, create heat and really restrict body movement which is key to performing exercises properly.

The less clothing the better, and no I don’t mean turning up in your underwear! Something like a pair of gym shorts and a fitted vest or t-shirt is a great example. Stick to materials like breathable cotton or microfibre, and guys please stay away from the spandex!

Besides being able to move properly you will also keep cool and can see more of your body. This means you can see the muscles that you are training and will be able to view how your body is aligned when exercising so you can keep an eye on your form and technique.

The final part to completing the gym clothing attire is footwear. With so many different brands of training shoes it isn’t hard to find something that appeals to your personal style and taste. It is vital that you stick to trainers as they will give you the proper arch support and cushioning you need to cope with any grueling workout. I have seen people wearing dress shoes or flip flops in the gym before…what were they thinking?

As for socks stick to white sport socks that don’t come up past your ankle. There you have it, now you know what proper bodybuilding clothing is you should have no problem looking the part in the gym. Remember to stick to lightweight, breathable, fitted clothing and you will not only be able to perform at your best but you will also be able to avoid the fashion police!

Increase Your Strength With Weight Lifting Gloves

Nate — Mon, 02 Aug 2010 20:16:17 +0000

Weight training not only takes it’s toll on your body and muscles but can also wreak havoc on your hands. That’s why it’s important to wear weight lifting gloves to prevent painful calluses and blisters.

Weight training gloves act like shock absorbers protecting your hands, allowing you to lift more weight as grip fatigue is reduced. Gripping weights, especially barbells and dumbbells barehanded can cause chaffing, bruising, calluses, soreness and pain. Weight lifting gloves are especially crucial if you are training with heavy weights.

The best type are neoprene gloves. They are extremely comfortable, eliminate chaffing and don’t make your hands hot and sweaty like leather gloves do. They are also much tougher than leather on weight bars and will not bunch up, stink, or stain your skin like leather does.

If you are really serious about weight training then getting yourself a good pair of weight lifting gloves is a no brainer. Seeing as our hands have over 1 million nerve bundles in them it makes sense to keep them protected. Not only that you will be able to do more reps and lift bigger weights thanks to a stronger grip which means faster gains!

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.

Creating the Perfect Bodybuilding Diet

Nate — Sun, 28 Mar 2010 22:48:20 +0000

Let’s get one thing straight, the word diet doesn’t have to scare you, make you think of starvation or depriving yourself of certain foods. A diet is simply the foods we choose to consume everyday. When creating a bodybuilding diet we need to choose foods that; aid muscle repair and growth, facilitate fat loss and muscle gain, and give our body the energy it needs for workouts.

The best bodybuilding diets are well balanced and are usually made up of 40% carbs, 40% proteins, and 20% healthy fats. This weight training diet combination works well for reducing body fat while at the same time building muscle. This model will suit most people’s goals and is very effective. If you were wanting to focus more on bulking up or losing body fat all you need to do is adjust your calorie intake up or down.

The main source of fuel for the body comes from carbohydrates, a bodybuilding diet plan should focus mainly on complex slow releasing carbs such as:

Oats
Brown rice
Potatoes, root vegetables
Wholegrain cereals, breads
Nuts
Lentils, beans
Broccoli

Proteins are an essential bodybuilding food as they are the building blocks for all of the bodies tissues. They are an essential component for muscle growth, recovery and repair and should come from:

Chicken
Turkey
Tuna
Lean red meats
Flax seed
Protein powders

Fats play an important role in manufacturing hormones, lubricating joints, brain function and promoting healthy cell function. They should come mainly from unsaturated sources like:

Fish
Nuts
Seeds
Virgin olive oil
Flaxseed oil

Bodybuilding nutrition will effect people differently based on their genetics and metabolism. A bodybuilder who is leaner with a faster metabolism can sometimes get away with less exercise and more carbohydrates, while a bodybuilder with a slower metabolism who tends to put on weight more easily can’t. The best way to get the bodybuilding gains you want is to really stick to your bodybuilder diet. Work with your metabolism and adjust it according to your goals, stay focused, work hard and you will soon have the body of your dreams!

The Ultimate Weight Training for Women Guide

Nate — Mon, 22 Mar 2010 08:30:16 +0000

Don’t underestimate the power of weight training for women. No longer a practice reserved only for bodybuilders and elite athletes, strength training has become popular with the masses thanks to a heap of great research into it’s benefits. Recognized as an integral part of any workout routine, weight lifting reduces body fat, strengthens joints and bones, increases cardiovascular fitness and so much more.

Most women rely solely on cardiovascular exercises and their diets to try and change their body shape, but the truth is the only real way to change your physical shape without drastic plastic surgery is through weight training. Apart from creating those striking visual changes we all desire, weight training for women goes far beyond that benefiting everyone, from young to old.

Weight lifting increases bone density and strengthens joints, dramatically reducing the risk of osteoporosis. Your risk and chance of injuries are greatly decreased due to the increase in muscle, ligament and tendon strength. This has a huge impact on quality of life especially for seniors as performing tasks that require lifting, pushing and pulling become much easier. Strength training for women is more than just a means of sculpting a lean body, it will also give you the confidence and power to be your best and live your life to the fullest.

Weight training exercises for women also boost the metabolism helping to reduce body fat quicker and easier. This is due to the intensity and workload your body comes under, causing you to burn more calories as your body needs more fuel than normal. The increased muscle size also assists with jump starting your metabolism as they consume more energy. This is great news for middle aged women as it can fight the dreaded middle aged spread syndrome. So the real big secret to beating the bulge as you get older is weight training!

Now let’s clear up the number one weight lifting for women myth. “Strength training will make me big, bulky and unattractive!”

First of all women can’t build huge muscular physiques like men simply because of their genetics and body composition. Big muscles require the hormone testosterone which men have alot of, in fact ten times more than women on average. The only way a woman can achieve the muscular physique of a man is by taking steroids.

The other important factor to muscle size is all to do with your weight training diet. You will gain muscle and lose fat through weight lifting, but unless you start eating more your body weight will remain the same.

Another important point many women don’t seem to realize is that muscle can’t be turned into fat, or fat into muscle. Each of these cells are unique from the other so if you were thinking, “I’ll start strength training once I lose this fat,” you now have no excuse not to pick up those weights!

The next thing we need to address with weight training for women is how to train. Because of the over hyped myth that women will end up with huge muscles by lifting heavy weights they tend to go to the opposite extreme by lifting very light weights, receiving very little benefits and results. Unfortunately without sufficient resistance (weight) the muscle fibers will not increase in size. In other words your goal for muscle tone and shape simply won’t happen.

This is why a weight training program for women will be similar to a men’s one, consisting of lifting heavy enough weights to fatigue the muscles and stimulate proper growth. Working to muscle fatigue or failure means to the point where you are no longer able to physically lift the weight while maintaining proper form and technique for the exercise. Remember this is the only way you are going to achieve muscle tone and shape and get the full benefits of your weight training routines.

Strength training exercises for women can fit into any lifestyle and don’t have to be complicated and take up all of your time. Improving muscle strength, definition and endurance can happen quickly and takes as little as 20 – 30 minutes, 2 – 3 times a week for results to show. The exercises can easily be performed with a variety of equipment including resistance bands, free weights, machine weights and even your own body weight.

It’s essential to workout all major muscle groups so muscular and postural imbalances don’t occur. Focus on compound exercises like the squat, bench press, deadlift, shoulder press and chin up. These exercises target multiple muscles and joints at once speeding up results so are the cornerstone to any effective weight training program for women.

When first starting out it is advisable to begin a simple full body workout no more than 3 times a week. This will give your muscles enough time to rest and recover from your workouts. Use a weight or resistance that creates muscle fatigue within around 8 – 12 repetitions, aiming for the recommended 1 – 3 sets per muscle group. It’s important that you maintain proper form and technique throughout each exercise to avoid injury and obtain the maximum benefits.

Remember weight training for women has so many positive benefits regardless of age, goals or fitness level. If you want to burn fat, shape and tone your muscles, increase strength and improve your overall quality of life there is no better tool than strength training. Start gradually and increase the intensity every week to improve results and keep challenging yourself. Make compound exercises the core of your routine and you will begin to see changes in as little as two weeks. Train hard and regularly, but most importantly have fun and enjoy the new found strength and energy that comes from weight training!

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!