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Incline Dumbbell Bench Press
Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.
Elevated Plyometric Pushup
Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.
Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.
Towel-Grip Inverted Row
Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.
Supported Single-Arm Dumbbell Row
Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.
Dumbbell Triceps Kickback
Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.
Dumbbell Hammer Curl and Press
Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.
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Monday, May 8, 2017
To Juice Or Not To Juice?
Here is a list of some of the fundamentals you will need to make gains. If everyone follows most of these there is no reason to consider steroids. Steroids are the easy way out and not natural. There are many side effects you can check out here.
1) Diet: In order to get big and make gains you must eat right, and stay strict. Not too much junk food, etc. Protein is very important recommended is 1-2 grams of protein per pound of weight per day. If you want to get big your going to need at least 4-6 meals per day. I suggest 3 or 4 real food and 2 to 3 protein shakes. There is much more to a diet which I will write more about in the future.
2) Training: I suggest for beginners work two bodyparts per workout to start (ex. chest & tri's, back & bi's). For advanced, one bodypart per workout (ex. chest, back, triceps, legs) Rest the bodypart at least 48 hours before working it out again. I suggest doing each bodypart once per week, giving each muscle adequate time to heal.
3) Form: For training make sure you use good form, if not you will miss out on most of the gains you can be making. If your new, use a trainer the first few sessions you work out, just to get the idea of how to do the exercises right.
4) Cardio: If you work at a desk all day you usually dont burn too many calories. This is not good considering that to get big your eating 3000 - 5000 calories a day. Remember to do at least 30 minutes of cardio 3 - 5 days a week. By working out the muscles will get big, but if you dont do cardio you wont be able to see them. Cardio burns fat and gets you ripped.
These are the basic ingredients to successful training, follow them and you will not need steroids. If you have any other questions or comments post them on the message board.
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