Workout Charts (upper body)
By admin | December 30, 2009
| Shoulders | Target | Page # | Weight/ Reps |
| Pushup | warm-up | ||
| Arnold Press | shoulders, triceps | 68 | |
| Lateral Raise | medial deltoids | 68 | |
| Front Raise | front deltoids | 69 | |
| Reverse Fly | upper back, rear deltoids | 151 | |
| Dumbbell Scarecrow | shoulders, external rotators | 70 | |
| Lateral Internal Rotation | internal rotators | 117 |
| Arms | Target | Page # | Weight/ Reps |
| Chin-up | warm-up | ||
| Zottman Curl | bicep, brac | 81 | |
| Concentration Curl | bicep | 124 | |
| Military Press | shoulders, triceps | 72 | |
| Triceps Pushdown | triceps | 121 | |
| Standing Wrist Curl | wrist flexors | 80 | |
| Reverse Wrist Curl | forearms | 169 |
| Chest/ Upper Back | Target | Page # | Weight/ Reps |
| Dips | warm-up | ||
| Incline Bench Press | upper chest, shoulders, triceps | 141 | |
| High Row | upper back, biceps | 108 | |
| Incline Fly | chest, shoulders | 139 | |
| Face Pull | upper back, traps, biceps | 112 | |
| High Cable Fly | chest, front deltoids | 104 | |
| Upright Row | upper traps, shoulders, biceps | 114 |
These workout charts are designed to help gain rappid upper body strength. The exercises are taken from ‘The Gym Bible’ (Men’s Health) which can be purchased at your local book store for around 25 dollars.
To follow each chart correctly:
- 3 sets are completed
- reps are starting at 10-12-12 then for advanced 12-15-12
- weight is with a warm-up, workout with 10lbs added, then cool-down with 5lbs less
- for example (curling 25 for a warm-up, 35 for workout, and 30 for cool-down)
Topics: Bodybuilding | No Comments »
Finding The Right Bodybuilding For Your Body Type
By admin | November 22, 2009
Unknown to most, bodybuilding workout routines need to be perfectly matched to your body for them to be effective. Jumping too drastically from beginner workout routines to advanced workout routines could cause serious injuries. Staying too long on a workout routine that your body has outgrown, on the other hand, can make you lose muscle mass. If you’re into bulking up for competitions, or professional requirements, you will need to know the basics about bodybuilding workout routines. Read the rest of this entry »
Topics: Bodybuilding | No Comments »
What You Should Know About Bodybuilding Supplements
By admin | November 21, 2009
Bodybuilding supplements can’t make you bulk up by themselves. Without the needed exercise and the proper diet, these supplements could make you gain more weight than you want. However, for individuals who are deep into their bodybuilding regimens and diets, these supplements can fill in the nutrient gaps that regular food can’t. Cookin and washing vegetables and meats alone can considerably decrease the amount of nutrients found in our diets. Read the rest of this entry »
Topics: Bodybuilding | 6 Comments »
Product Reviews
By admin | November 19, 2009
If you need any information on a product please let us know and we will be more than happy to give you a review.
Topics: Bodybuilding | No Comments »
How Much Protein?
By admin | November 18, 2009
Nobody wants to waste their money with protein shakes and figure out a few months later that they were taking it the wrong way. Trust me; I know how frustrating that feeling is when you don’t get your money’s worth. Every individual serious about bodybuilding should know how important protein is for the body and muscles. It should always be taken 20-30 minutes after a workout to help restore the ripped muscle tissue. It is recommended that for every 1lb of body weight you should consume 1.5g of protein. For example: if you were 200lbs than you should include 300g of protein in your diet. The average serving size is 2-3 shakes a day, but every weight class is different. Extra protein does not automatically make extra muscle. In fact, if you eat more protein than your body uses, it will be stored as fat. So be careful and pay attention to what you are doing.
Topics: Bodybuilding | No Comments »
Bodybuilding and Overtraining
By admin | November 18, 2009
One of the biggest problems a newbie bodybuilder faces is determining how much to train. When they start a bodybuilding program, after having never exercised with weights before, the body generally responds relatively fast. The new bodybuilder can see gains in muscle size and a firming of the body within the first few weeks and this encourages them to train harder. Read the rest of this entry »
Topics: Bodybuilding | No Comments »
Bodybuilding for Everyone
By admin | November 18, 2009
Bodybuilding isn’t just a quest for one or hundreds of other people who desire to have fully and well-formed muscles and craves to win a bodybuilding competition title. It is, in its most tiresome outlook, that bodybuilding has more than its purpose. Though many people may think that it’s another part of the many humanly attempts in looking good to the eyes of others, it has more benefits that anyone can take in to account. Read the rest of this entry »
Topics: Bodybuilding | 2 Comments »
Protein In Your Gym Diet
By admin | November 17, 2009
Protein is the building block of muscle, and without enough of it, your body won’t build muscle. So listen up! Many people wonder if they can just eat enough protein to satisfy their gym diet. Of coarse you can and that is no problem, but with the average person having basically no free time on their hands it leave little opportunities to cook and prepare a suitable meal. Shakes are a lot more convenient and they only take a minute or two to prepare. Just pour in a liquid of some kind into a shaker (anything from water, to milk, to fruit juice), add the appropriate amount of scoops, and then vigorously mix the powder by shaking it for about 30 seconds. It will be helpful if you purchase a natural flavor like vanilla or chocolate that way it is not too sweet and will be easier to down. Another tip for that bodybuilder with the hectic life is to prepare your shakes in advance. Buy a case of water bottles and mix roughly 6-12 bottles, than place them in the fridge. While the protein shakes sit in the fridge the powder dissolves better and your protein will be smoother to consume.
Topics: Bodybuilding | No Comments »
Confidence from Head to Toe
By admin | November 15, 2009
There is one thing that every individual must have in order to reach their gym goals. If you want to train like an animal, look like a Greek sculpture, and walk like you are invincible, you must mentally prepare yourself first. I can not stress enough how important this step is. You must map out a game plan stating your goals and what you want to accomplish. Then get ready to change your life because bodybuilding is a lifestyle, not a hobby. You must train from head to toe. It has a huge benefit if your mind is filled with confidence, because now you are already feeling better about yourself. Then take this new attitude and transfer it into the way you walk. It may sound like behaving in a cocky manner, but where ever you walk act as if you own the place. After all once you take that first step into the gym, it’s all about you. Remember, it is often the little things that have the biggest impact.
Topics: Bodybuilding | 1 Comment »
The Secrets Behind an Effective Bodybuilding Diet
By admin | November 15, 2009
Your bodybuilding diet will depend on your body type, your gender, your metabolism, and your lifestyle. If you’re a hardgainer, or an individual who has an exceptionally fast metabolism, then you can probably skip stage one of the bodybuilder’s diet plan. Average individuals, though, who have not yet fully developed their muscles, and are still carrying around a few pounds of excess body fat will have to go through this diet plan, if not something similar. Read the rest of this entry »
Topics: Bodybuilding | 105 Comments »