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How To Choose The Right Weight Lifting Belt

When it comes to choosing the correct weightlifting belt , there are a number of factors to consider. The most important thing to first determine is what reasons you have for using a weightlifting belt. There are three main reasons you would wear a weightlifting belt; you either have injured your lower back; you are engaging in heavy weight training and want to lift heavier whilst protecting your back; or you want to show your involvement in bodybuilding to all the other less serious, non-weightlifting belt wearing trainers in the gym. If you have already injured your lower back and received advise from a professional to support your back whilst lifting, they may have suggested a product for you. Otherwise a light and relatively flexible weight lifting belt will most likely be suitable, and considering it’s not something you will be investing in long-term once you recover, a Nike weightlifting belt that retails for around $30 might be what you’re after. Http:// If you are looking for a weightlifting belt for very heavy weight training, or for competitive power lifting, there are a few things to consider. What level of support do you need? Most power belts are 4”-6” wide in the back, and which size you choose should relate to how tall you are (a 6” back can be very restrictive for a shorter person) and what your power lifting organization allows in its rules. It should fit around your waist, sitting on top of your hips, and only cause discomfort when it puts pressure on your hips and only during a heavy lift. What kind of locking mechanism do you require? If you are just a heavy gym lifter, a one or two-pronged buckle will be fine, giving you the peace of mind that it’s secure and generally looks a lot nicer than a quick release lever belt, like those a power lifter will probably prefer to use. A power lifter will usually prefer a lever belt because of the discomfort involved in a heavily supported one rep attempt, as well as it being easy for a training partner to tighten for them, and being able to get it much tighter than a buckle. Again, you should consult your organization’s rule book before deciding. Inzer makes the most reputable power belts and they are usually under $100. If wearing a weightlifting belt is part of your gym attire and needs to look good whilst standing up to daily moderate to heavy workouts, almost any belt that has a secure buckle and a good level of support (approx. 4”) will be suitable for you, as all are developed with this function in mind. Choose something that is comfortable and looks good, because that’s what you are in the gym for after all. Some companies offer basic black, tan, and red leather weight lifting belts from about $30, or you can get mid ranged priced belts from $110. The most fashion-focused weightlifting belt company is Katana weightlifting belts, with every fashion from pink croc-print to yellow and black snake print, their luxury weightlifting belts start at around $175. With all of these considerations in mind, have fun choosing a new weightlifting belt from the many out there, for continued safe and strong lifting. -END-

Can gym weaponry really add weight to your max lifts?

Are you kidding? You only have to look at the difference in the records charts between regular powerlifting and raw non-assisted powerlifting to see how much a powersuit, weightlifting belt or wraps can add to your lifts. Powersuits are of course the most extreme and I don’t know anyone who would recommend wearing one except in competition circumstances, or in the lead up. Weightlifting belts are commonly worn in an everyday gym scenario to support heavy lifting, as are knee and wrist wraps. Make sure you combine non-assisted lifting with your accessorized workouts to train all of your weakest ancillary muscles. But if you’re looking to break your PB, or impress your new training buddy, belt up.

The unfair-legal sporting advantage!

Elite athletes achieve their status by taking risks in sports, calculated risks that is, as close to the edge as is possible to gain extra strength, speed and endurance. But this kind of training is useless if u get injured. The pro has an extensive warm up and preparation routine he or she goes through weither it be a match or a training session. An amateur walks in of the street and plonks themselves down on a bench press and starts repping. This is asking for trouble. So, take your time, warm up gradually, have supportive equipment handy, straps,weightlifting belt, gloves ect and of course spotters and your ready to go. Supportive equipment may seem liking cheating, but it should be looked at like training wheels on a bicycle. Slowly letting your body know you want greater performance enhancing gains from your workouts. Training equipment adds support to failing and tiring muscles, helping to keep the weak links as strong as possible. Typically the rule of thumb in regards to supportive equipment is to do all your warm ups and lighter sets without the gear and then at about 80% or so start adding knee wraps or start putting your belt on. Many athletes from many different types of sports encounter plateaus in their training but attempt to make continued progress without changing intensity in any way. As they say, if you always do what you always did, you always get what you always got, or something like that. Bodybuilders and powerlifters know this better than any athlete, so heed their advice and prepare gradually before you go to war.

The Top 5 Gym Accessories for Ladies

It seems that the ladies are back – in the gym, that is. After a lull in popularity in the late 90’s and early noughties, it appears that women have beaten the prevailing misconception that they’ll look like Arnold Schwarzenegger after two workouts. Body sculpting is back on the agenda after sexy women like Gillian Michaels show us how it’s done. Lucky for those bike-sitting, people-watchers in the gym, the return of female bodybuilding also means the re-entry of fashion into the bodybuilding and fitness arena. Sports accessory prices take a hike sky-high, as designers and fashion houses scramble to cater for the fashion-forward fitness girls. To make it easy for those wanting to jump on the fitness trend treadmill we’ve compiled a list of the top 5 sports accessories in this season’s must have color, pink. Here it is; the ultimate gym-girls guide to working it, whilst working out! THE TOP 5 1: Pink Ipod Shuffle, Come on, you’ve already heard all about it. Try loading it with 80’s classics for feel-good fitness. ‘She works hard for the money…’ Check it out at 2: Everlast boxing mitts in pink, If you have a personal trainer, you’ll probably already be boxing your way to fabulousness. If not, get punching. Now you can have the eye of the tiger and still look hot! Check it out at 3: Katana Laguna Weightlifting belt, weightlifting belts aren’t just for meat-heads, they’re for anyone who wants to care for their back, and a pink snake-print belt is a stylish way to get the job done. Besides, a wide belt is the ultimate waist-slimmer! Check it out at 4: Puma Complete Cortlandt XC Road, What better way to add sass to a simple outfit than with a few splashes of pink. Lightweight puma shoes are great for fast fashion on the go. Check it out at 5:Lululemon pink lux gym bag, Gotta put all that hot gear in a suitably stylish gym bag. Next time you hit the stationary bike, look for the lululemon symbol, it’s a dead give-away that you are in the company of others in the fashion know. Check it out at -end-

Bodybuilding an exercise in diversity

I can’t speak for all the amateur gym-bound bodybuilders who are giving bodybuiding a bad reputation in the wider community, but I think elite bodybuilding is often over-looked as a one-track and narrow sport. But how many other athletes are strong, flexible, look like our fantasy human icons, and are fit, nimble, and quick. How many carry 100+ kilos and practise plyometrics? And of course diet is an important part of most elite sports, but could anything compare to a bodybuilders diet? How many athletes are getting up at 3am to have a meal, and get up again at 5am to start the day with a fat-burning cardio workout? Bodybuilding is 24 hours a day, 7 days a week, for most of your adult life, and mixing it up is what keeps it interesting.

What your gym weaponry says about you

As an extension of style and individuality, your gym attire and gym weaponry says a lot about who you are as a person. More so than just clothes, your gym accessories say things about your personality and are almost a new form of body language for those who are aware of such things. For instance, who hasn’t wanted to approach a hot girl on the stepper, only to discover that she’s engaged in “go-away” behaviour by wearing the ubiquitous white headphones. And how about the guy or gal who’s writing their every rep and set in a training journal – depending on your own personality, you may perceive this as goal-focussed and diligent, or you might just think it’s a sign of neurosis and think an experience trainer would be feeling their way and not just trying to up the numbers. Given that most regular male trainers wear a weightlifting belt, a belt can define you as a committed trainer, whilst a lever powerlifting belt puts you down as a competitor and therefore a competitive personality. Knee, wrist or elbow wraps have you marked as a very serious trainer who’s about to shift some serious weight, and should be reserved for times when you want attention because of their obsequious presence. As for what sweatbands say about you, the jury’s still out on that one.

Effect of a weightlifting belt on spinal shrinkage

ND Bourne and T Reilly Centre for Sport and Exercise Sciences, School of Health Sciences, Liverpool Polytechnic, UK.

Exercise seduction

Katana Weightlifting Belts recently held a poll to find out what are the sexiest exercises you can perform in the gym, with somewhat surprising results from the ladies, and not-so-unexpected answers from the men. According to the women surveyed, men looked their best when training abs, particularly exercises involving lower abs such as leg raises and incline bench work. Things that involved speed, flexibility and fitness ranked high, whilst heavier movements were deemed the least attractive, with leg extension and cable cross-overs topping the list. In gym attire, shorts met a resounding “no” but hoodies and long sleeved lycra-based tops were seen as the sexiest. Men voted that women looked sexiest on the stepper, or performing hamstring exercises such as lying leg curls, squats and lunges, with stiff-legged deadlifts winning by a mile. Running topped the list of most unattractive things a woman can do in the gym, with bicep curls a close second. Shorts were polled as the sexiest thing a woman can wear to the gym, and three-quarter leggings were runner-up. Not surprisingly, the I-pod was the most unattractive thing a woman could wear to the gym, presumably because it stops those ab-superior men from being able to approach the booty-working ladies.

All day singles training experiment

The all day single rep/sets workout for exploding muscle growth is not really that outrageous when you think about. Take all day chin ups for example. Extreme Rock climbers are essentially doing a continuous rep! They have some of the most beautiful backs that can be built. Why do we think such training efforts would constitute overtraining? Ease into it of course. If nothing else the idea is worth pondering.

Flexibility,bodybuilding’s forgotten art

Not too many people associate bodybuilding with flexibility and that’s a shame. It’s a shame because this misunderstanding, that flexibility is not crucial to bodybuilding, is leading to injuries, blocky and unattractive muscle growth, and robbing the pros of the credit they deserve as well-rounded athletes. Have you ever seen a Flex Wheeler posing routine, or a Tom Platz training video? These guys put Olympic gymnasts to shame. It is impossible to perform bodybuilding’s best exercises properly without a superior level of flexibility. Squats require supple calves, deadlifts need a loose back and hips, chin-ups are an injury waiting to happen without flexible shoulders. So start stretching, it will improve your stamina, your form, your physique and make you feel like a true athlete.

High rep deadlift supersets

A 50 rep deadlift set is one of the hardest exercises you can do but what about deadlift/hanging leg raise supersets! Not enough lower back, lower ab supersets are taking place in the gym unfortunately. Which is a shame, because performance enhancing can only take place when one has demanded a standard of themselves of an outrageous caliber. Suit up the weightlifting belt and rep your way to athletic superstardom!

Heavy weight-training is bad for you, is a myth

Heavy weight-training does not destroy your body, incorrect weight-training destroys your body. As does not adapting movements for your individual physiology, training exactly the same way every day to create repetitive stress injuries, not warming up, or having extended sedentary periods of no training and going straight back in like a pro on your first work-out. Most injuries are easily avoidable: Make sure you warm up, are flexible enough to do the exercises you’ve set for your workout, use wraps and a weightlifting belt to take the stress off your weaker or more vulnerable muscles and joints, and train for long-term progress, not just a quick ego-feeding max-rep.

Unusual weight training techniques for strength athletes

Have you ever seen an athlete standing in a power rack with a 60kg barbell on his back for 60 minutes? Talk about enhanced core strength! World strong man competitors seem to know all about this form of training. WSM is a diverse pursuit that demands a tremendous variety of exercises. Why not make up your own bodybuilding exercises for variety every now and then. Performance enhancing diversity!

Bodybuilding Skills Re-energizer

Do you feel athletically rusty from time to time? You may have developed some bad training routines. Leave the weightlifting belt at home for your next workout and do a light weight rep extravaganza session! Shoot for 100 rep sets with perfect form. This deliberate form of training will help you to re-establish and re-energize your skills.

Weak-link plateau breaking for bodybuilders

Has your muscle growth come to a stop? You’ve probably got weak-link-itis! A weak link will hold back all progress. One solution to enhancing performance and breaking the weak link, is to use a weightlifting belt for the lower back, knee wraps for legs, or wrist straps for a weak grip. Supporting the weak link can give you a little extra stability and help you overload to new strength gains.

What Is In Your Bodybuilding Gym Bag?

What Is In Your Bodybuilding Gym Bag? By []Bob Howard There are numerous personal items that will increase the comfort of your workouts and boost effectiveness. You are guaranteed to see at least one of the following items in a bodybuilding gym bag. We’ve narrowed the list to give you what we believe are the most effective and useful items. 1) Gloves. After your first couple of training sessions, you’ll notice that your hands will begin to develop blisters. The only way to prevent this is by wearing weight gloves (or alternatively, golf gloves). Keep in mind that your hands will adapt to wearing gloves. They will never get a chance to toughen up and calluse over. 2) Sponges. Sponges are a cheap way to protect the hands during a workout. They come in different sizes, but the 4 X6 by ½ inch variety will probably work best. Place a sponge in each hand and grab the bar, dumbell, or machine handle. The sponge will protect the skin on the hands from blistering. 3) Wraps. No matter how conscientious you are about maintaining proper technique, your joints will still suffer a tremendous amount of stress. Many people find that by wrapping common “trouble areas” - such as the knees, wrists, and elbows - reduces the possibility of injury to the joint. Wraps come in many shapes and sizes. Some are elastic in nature and have a pre-set tension. Others are nothing more than simple first-aid bandages that allow you to adjust the tension. It’s probably a good idea to experiment with wraps on such bodybuilding exercises as squats, deadlifts, and bench presses. 4) Belts. The most popular piece of weightlifting equipment is the belt. We suggest treating belts like gloves – only use one if you really need to. Wearing a belt at all times never allows the lower back muscles to become stronger. Our advice is to only wear a belt for lower back protection on exercises such as squats, deadlifts, and barbell rows (average cost of $30 to $40) and will offer solid lower back support. 5) Straps. Straps are short (one and a half to two feet) pieces of woven cloth that wrap around the barbell or handle on a machine. You’ll discover that on exercises such as deadlifts, shrugs, rows, pulldowns, etc, your forearm grip will be the ‘weakest link’. Straps allow you to handle more weight in these exercises. You can buy a set of wrist straps for $15-$20 or make your own. 6) Headbands. Also called sweatbands, headbands are another simple piece of equipment that will make a big difference to your workouts. Nothing is as irritating as getting salty sweat in your eyes. Even training in an air-conditioned bodybuilding gym does not make you immune to having beads of sweat rolling down your forehead. Investing in a headband will prevent this problem. 7) Chalk. The next time you watch a gymnastics competition, take a close look at the hands of the athletes. They are virtually white with chalk. The body’s primary cooling mechanism is to release water to the skin’s surface in the form of sweat. While sweat does wonders for cooling the body, it makes gripping actions difficult. Weightlifting is like gymnastics in that a firm grip is an absolute necessity on all exercises. Chalk is cheap ($2-$3 for a six-inch block) and is extremely effective at absorbing sweat. Just check with your gym’s policy on chalk before buying. Water Bottle. The human body is about 90 percent water. While we have water conservation systems, there are times when our hydration levels will fall dangerously low. Always consume copious amounts of water when training. You can use the gym’s fountain, but that creates a lot of potential germs. Buy a water bottle and keep it filled. Rather than gulping large amounts, try sipping it throughout your workout. Bob Howard expert on bodybuilding and steroids. Are you looking for more of his target_new []bodybuilding articles? target_new ©Bob Howard 4/7/2006 Article Source:

Weight Lifting Belts - Do You Really Need to Wear Them?

Weight Lifting Belts - Do You Really Need to Wear Them? By []Steve Chaballa I’m sure you have asked your friends or even trainers, do I need to wear a weight lifting belt while weight training? Half of them probably said yes while the other half said no. So where does that leave you? Maybe you should have asked them, when should weight lifting belts be worn? Based on research from Stuart McGill who is a professor of spine biomechanics at the University of Waterloo in Ontario Canada, it all depends on the type of training you perform. McGill does not recommend weight lifting belts for healthy individuals. His exception is for extreme bodybuilders because a weight lifting belt will help increase stability. Below is a list of advantages and disadvantages of wearing weight lifting belts: Advantages - They help support your spine - They help decrease the chance of lower back injury - Give people confidence they may not have had prior to training without a belt Disadvantages - Some people may cover up an injury with the belt - Increase of blood pressure depending on how tight you make it - They may cause a slight change in your lifting style, which may cause injury I am a firm believer in wearing weight lifting belts. I started with one when I was younger and have been wearing one ever since. I guess it is like a security blanket for me. It also makes me feel “BIG” and gives me confidence. My thought is, if a weight lifting belt makes you feel good and it psychologically helps you to perform better in the gym, then by all means, wear it. If you are interested in learning more information on []weight lifting belts, then please browse through our web site. For all other products visit us at []Ultimate Fitness Equipment. Article Source:—Do-You-Really-Need-to-Wear-Them?&id=101826

Weight Lifting Belts

Weight Lifting Belts By []Marcus Peterson Weightlifting is a dangerous sport since it involves stretching the human body to lift large weights that the human body is not naturally suited for. Hence, the body always faces a constant possibility of injury. Apart from the muscle stress and harm, weightlifters risk a more dangerous type of injury; an injury to their backbone. Weightlifting belts are the most important accessory for weightlifters, because backbone injuries are seldom curable fully. Once a problem sets in, the severe pain it entails can adversely affect the quality of life of the affected person. Belts are used in weightlifting competitions and training proggrams as a protection against injury. This belt is worn over a person?s back and is usually meant to support the lower back from the onslaught of the excessive weights that the individual lifts. This prevents many short term and long term injuries from happening to the individual. In competitive events, these belts are neither mandatory nor prohibited with the choice being left to the weight lifters. However quite a few weightlifters wear them as a precaution to prevent undue injury to their backbones. In professional weightlifting circuits, there have been mixed reactions and reviews about the wearing of belts. As a benefit, it prevents physical injuries. However, it has been argued that these belts end up fooling the lifter into assuming that since they are wearing the belt as support, they would be able to lift more weight than what they are actually capable of. This attitude can however be changed with proper coaching. Most experts advise that a weightlifter should be wearing a belt in a competiton. However, it is a good idea to wear them at all times while training. When using them during competitions, it is better not to give in to temptations of lifting greater weights. []Weight Lifting provides detailed information on Weight Lifting, Weight Lifting Equipment, Weight Lifting Exercises, Weight Lifting Belts and more. Weight Lifting is affiliated with []Workout Routines. Article Source:

Weight Belts and Body Building Tips

Weight Belts and Body Building Tips By []Michael Parker If you are into the whole body building thing then you know that you do not and you should not lift weights without a weight belt. These belts are essential when it comes to lifting weight because they support your back. Without your back supported you can not lift weights it is as simple as that. So in this article weight belts and body building you will learn why you need a weight belt and what it does for you and also what kind of weight belt you can get that is right for you. There are a couple of different weight belts that you can buy. Your personal trainer or someone at a sporting goods store would be someone great to ask about brand names and which belt would be great to use for you. But there are basically a couple of different kinds of belts that you can look for before buying a belt. There is the four inch belt that most everybody uses and it is good for weight lifting up to 500 pounds. A weight belt that is 6 inches in the back and then tapers to 3 inches on the sides and then widens again to 4 inches in the front is really good for taller individuals. All weight belts come with a buckle and a strap so that you can be assured that it will fit you perfectly. Weight belts are meant to fit tightly if they are not tight they do not support your back correctly making it basically pointless unless it is tight. But be careful because wearing a belt to tight can raise your blood pressure so if you have high blood pressure or if you are new to lifting weights and have any health problems you should definitely ask a doctor before you start weight lifting and wearing a weight belt. So a must in weight lifting is wearing a weight belt which will support your back and reduce the pressure on the lower back. It also can reduce compression on the spinal disks by as much as 50%. For both your backs health and your safety wear a weight belt when lifting, this is why they were invented. These weight belts can also prevent hypertension when doing overhead lifts so this is another reason you should wear a weight belt. So get a weight belt when body building, your back will thank you. Mike Parker reveals []what women really want at his how to build up muscle website for ways to build muscle and attract women. Get your free copy of How Your Physique Affects the Female Mind right here now. Article Source:

Strength Training Is Essential For Cyclists

Strength Training Is Essential For Cyclists By []Sumit Bhatnagar Training for strength is, indeed, very important for cyclists. In an experiment, untrained men were asked to use a weight-lifting machine, which is used to strengthen the legs and buttocks, to lift 85 percent of the heaviest weight that they could lift once, five times in a row. They did this regularly and were given cycling endurance tests before and after. After the experiment results were obtained, it was concluded that the strength training made men far more efficient in cycling and that leg strengthening is very necessary for a cyclist. According to the common definition, ‘efficiency’ is the amount of energy a person tends to use in order to perform certain amount of work at high intensity. Strength training increases the efficiency by giving the cyclist a large amount of extra energy to push the pedals harder which in turn, helps him to ride faster. However, strength training does not improve heart or lung function as it can not improve the men’s aerobic capacity or their ability to use oxygen or circulate blood. However, professional cyclists need not change their training methods as this study used untrained cyclists. Competitive cyclists ride for three to eight hours a day to get trained for endurance. Their cycling schedule does not give them the time to recover for the weightlifting workouts. Therefore, they cannot push heavy weights with their legs. Tremendous leg muscle strength can be gained just by climbing steep hills very fast as this will exert as much force on your leg muscles as weightlifting and will make them strong. []Crazy Sports Fan - Strength training is important for cyclists. Article Source:

New Bodybuilding Study on the Benefits of ‘Deadlifts’

New Bodybuilding Study on the Benefits of ‘Deadlifts’ By []George Papazoglou Deadlifts are a very potential muscle-building exercise, that will rejuvenate your entire physical condition, to a whole new level — if executed astutely. Here are some facts, on how Deadlifts can dramatically improve your physical power, to singularly maximized levels: Deadlifts Will Quadruple your Natural Testosterone & Growth Hormone Levels each time your subject yourself into this exercise (performed once / or twice a month.) Deadlifts Will Increase your Metabolism at Incredibly Fast Rates and Transform Fat into Pure Energy. Deadlifts Will help your urination, detoxification, and “gas-liberation” (don’t Cackle - it’s a fact)… Deadlifts Will Enhance your Sexual Performance & Desire, if performed Methodically. Deadlifts Can Improve your Lung’s Functionality and Heart’s Efficiency, Dramatically. Deadlifts Will Boost your Immune System to recovering fast from various Illnesses. Deadlifts Will make you speedy, powerful, leaner, reactive, energetic… I lust the feeling of small in duration, highly intensive Deadlifts which successfully force my body, to excrete a constant flow of testosterone, that awakens a voracious beast inside me… After a ‘Deadlift Workout’ I can feel my sexuality rise so sky-high… my muscles so engorged, that my poise is automatically triggered and empowered to the absolute maximum. About The Author George Papazoglou is the Author & Creator of the and [ ] Bodybuilding Coaching Web Sites. Article Source:

How To Start Training For Strongman Competitions

How To Start Training For Strongman Competitions By []Rob Dales I get a bunch of email each year from people interested in training for the Island Heroes Strongman Competition. They all ask me how to go about training for the comp. Most of these people that I have had correspondence with send me an email detailing similar circumstances. They are using a bodybuilding program but aren’t sure how to make the jump into training for strongman competitions. I have searched the internet often for documentation on the subject of training for strongman competitions; it is a bit like hunting for a needle in a haystack. This article is intended as a brief guide for those would be strongman contestants. First of all I am going to suppose that if you are interested in starting to compete you are probably fairly familiar with the basic lifts already. Most bodybuilding routines center around doing many exercises per body part and a high rep count on each exercise. If you are training for strongman events I would suggest a different approach to your training. Lower the amount of reps you perform during an exercise and do only those exercises that have a direct relation to big muscle groups and the events. Make absolutely sure that when you work with weights you are stimulating as many muscle fibres as possible. This is done doing the big movements with big weight i.e., in power lifting what are known as the big 3 lifts: the Deadlift, Bench Press, and Squat. Also work the power clean, clean and press, clean and Jurk and the Snatch into your routine if you can. Don’t over exert yourself, your rest is important, try a training regimen two-three days a week to start, with rest days in between. For example: Mon, Wed, Fri or Mon, Fri. To train for the events in our competition you might also try incorporating some sandbag training. What is sandbag training? Fill a large duffle bag that can be found at an army surplus’s store (for about $20) full of bags of sand until the weight totals around 150lbs. You can grip the outer edges of this bag and lift it like you would the log in the competition. You can bunch it all together and lift it like you would the stone. Working with the sandbag will make you strong in all directions and you will profit from training with it in the sumo event. Here is a list of our events and the exercises that will benefit those events. Farmer’s walk: Train with heavy dumbbells, walking up and down the gym. Log lift: Practice the clean and press with a heavy barbell. Practice with the sandbag. Tire Flip: Heavy Deadlift, Squat, Bench press Rock Press: Heavy Deadlift, Military Press, Sandbag Presses Sumo wrestling: Sandbag work Here is a Sample 2 day Split Program that you can have fun with: Day 1 Warm Up in the Squat Squat 20 reps high weight Clean and Press 5×5 Sit ups 5×15 Farmers Walk Practice Day 2 Warm up in the Deadlift Deadlift 5×5 Bench Press 5×5 Behind Neck Press 5×5 Sand Bag Work You should strive to add weight to the bar every chance you get. And get your rest and eat good food. Once you can lift a minimum of: bench 200 lbs, military press 130 lbs, clean and jerk 180 lbs,squat 300 lbs and deadlift 350 lbs you will be ready to enter our competition. About The Author Rob Dales is an amateur Strongman. He runs the Island Strongman Competition and is the webmaster of Article Source:

How Do You Increase Your Vertical Jump?

How Do You Increase Your Vertical Jump? By []Alex Mc How do you increase your vertical jump? So many basketball and volleyball players are always wondering this. The truth is, there isn’t an incredible secret you need to know to increase your vertical jump, and once you know the types of exercises you need to do, you should start jumping higher in no time. There are specific exercises that work on helping athletes jump higher: weightlifting, plyometrics, and playing your sport. Weightlifting If you want to jump higher, you’re going to need stronger muscles. This doesn’t mean just your legs either. To have a nice vertical jump, athletes have to have strong abs, arms and legs, so you have to have the total package to be able to dunk. One of the best ways to help your whole body when you lift weights is to do olympic weightlifting. This type of weightlifting focuses on explosive, quick movements from your muscles, which is exactly what you need when you jump. Plyometrics Another very important exercise to help you increase your vertical jump is plyometrics. An example of a plyometrics exercise is jumping up onto a bench, landing on your toes, then jumping back down as fast as possible. They were developed specifically to help athletes of all kinds develop their explosive muscles. Some athletes argue that all you need are plyometric exercises to jump higher, but if you want maximum results when you workout to improve your vertical jump, you need plyometrics and weightlifting. Playing your sport This is an obvious one, but it’s still important. Sports like basketball are like a natural plyometrics workout, and if you play daily or are on a team, you should see automatic gains to your vertical jump the more you play. Because you’re not completely focusing just on your jumping muscles when you play basketball, you won’t gain 10 inches just from playing, but you could gain a couple inches. Alex plays basketball 24/7, and is constantly trying to improve his vertical jump. For a comparison of the top vertical jump programs that will help you dunk, go here: Article Source:

Deadlifting for Serious Size and Strength

Deadlifting for Serious Size and Strength By []Dane Fletcher Advancing technology is a great thing – after all, it’s seen us progress from TV to video and now the DVD. Advancing technology for gym goers has seen the rise of the multi-gym, the Smith Machine and the Nautilus variable cam. One of the unfortunate side effects of such progress, however, is that sometimes the old, tried and true basics get lost in the rush to try out the new and exciting. Nowhere is this more evident than when it comes to the deadlift. Once the king of mass and power movements, the deadlift is virtually unknown by modern day weight trainers. Those who are familiar with it have been taught to leave it alone as a useless and potentially dangerous movement for bodybuilders. The truth of the matter, however, is that there’s only one way to build a physique that emanates rugged power and thick, deep mass - and that is to enter the dead zone. WHY IT’S SO GOOD There is no other exercise that will increase your core strength while packing thick slabs of muscle onto your torso than the deadlift. Every muscle group at the back of your body is involved in this deceptively simple movement. Here’s how each of them comes alive when you deadlift: Calves: The gastrocnemius, along with the soleus, is the part of the calf responsible for plantar flexion at the ankle, which naturally occurs when you deadlift. Result? Deadlifting will increase the size of your calf muscles. Hamstrings: The hamstrings do two things – they extend the hip and flex the knee. So it follows that to fully develop them we need to mimic both of these movements. Leg curls, which are the start and finish of most bodybuilder’s hammy program, only flex the knee. Enter the deadlift – it provides full hip extension and, therefore, a great hamstring work out (the stiff legged variation even more directly targets this muscle group). Glutes: The gluteus maximus is the biggest, strongest muscle in your body and it gets direct stimulation from the hip extension involved in the deadlift. As well as giving you a kick-ass butt, it’s development will give you tremendous thrusting power when you jump or sprint (or whatever else you choose to do). Spinal Erectors: These are two thick columns of muscle that run alongside the spine from just above the hips to the mid back. Their prime functions are to straighten the back from a bent position and arch the spine. They are also largely responsible for maintaining a fit and problem free lower back. Deadlifts will hammer them mercilessly. STANDARD TECHNIQUE Place a loaded barbell on the floor in front of you. Squat down, with feet shoulder width apart, grab it with an overhand grip, arms slightly wider than shoulder width. With arms straight and back arched, lift to an upright position. Pause at the top before lowering back to the floor. OPTIMIZED TECHNIQUE Stand in front of the bar with feet shoulder width apart and toes pointing out slightly. With back arched, squat down to grab the bar with a reverse, shoulder width grip (one hand should be supinated (palms facing you) and the other pronated (palms facing away)). Hold the bar as high on the palm as you can to allow for any bar roll as you lift. Begin the upward pull by driving your heels into the ground as you pull the bar towards you and up. As your knees straighten, the bar should be right up against your legs. As you near the top of the movement push your hips forward and your shoulders back. Lift to an upright position with legs straight. Your shoulders should be pulled back and your lower back arched. Pause for a two count and then slowly lower to the floor. Pause and move into your next rep. Don’t let the momentum of a fast rep rate do the work for you. 5 THINGS YOU SHOULD NEVER DO WHILE DEADLIFTING (1) Round your Back: Rounding your back is the natural reaction to going heavy on the deadlift. But, unless you want to take 20 excruciating minutes to get your pants on in the morning, you must avoid this tendency at all costs. Keep your chest high, chin up and eyes focused on a spot above you and you’re back will naturally remain arched. (2) Jerk the bar up or move so quickly between reps that momentum is doing most, or any, of the work. You want to have a smooth cadence and a slight pause at both the top and bottom of each rep. (3) Lean back at the top position. While this was recognized as good form in decades past, we now know that it puts too much stress on your lower back. If you want to hyperextend, do hyperextensions. (4) Move your foot position during the movement. Keep your feet planted in one spot and push through your heels as you lift. Juggling your feet with a handful of heavy iron could give a whole new meaning to the DEADlift. (5) Lift your hips faster than your shoulders. Correct technique has the hips and shoulders moving together. If you have already straightened your legs before the bar has hardly left the floor, you need to drop the weight back and get your form on song. Failure to get this right could lead to serious back rounding with its associated problems. It would pay to have a spotter check out this aspect of your technique. SETS, REPS & FREQUENCY FOR CRITICAL MASS Apart from the squat, there is no exercise that will knock the stuffing out of you as quickly as the deadlift. You can’t deadlift for a long period of time and hope to keep perfect form – you’ll simply get too tired and that inevitable back rounding will start happening. Fortunately, then, the deadlift can be fully utilized in a sensible bodybuilding program with the addition of just three working sets per week. Place them at the beginning of your back day workout as follows: Warmup – 15 reps Set One – 12 reps Set Two – 8 reps Set Three – 6-8 reps Clearly, that last set is an all-out effort. Try to add some weight to the bar every work-out but never sacrifice form for poundage. Continue your back work out as follows: Wide Grip Chins 2 x 10-15 reps Seated Rowing 2 x 10-12 reps Upright Row 2 x 10-12 reps VARIATIONS (1) Romanian Deadlift: This is a great exercise for the hamstrings and glutes because it involves flexion of the hip joint. The fact that it is neither a true deadlift nor has its origins in Romania doesn’t stop this from being an excellent tool to have in your leg building arsenal. Do this movement inside a power rack, with the pins set at about knee level. Approach the loaded bar, squat down slightly, grabbing the bar at shoulder width. Step back and stand upright so that the bar is at mid thigh level (the finish position of a standard deadlift). With back arched and chest up move your hips back so that your butt pushes back behind you. This will have the effect of lowering the bar 6-8 inches to knee level. Your lower back should hardly move and should not lose its natural curvature. Now reverse the movement to complete your first rep. (2) Sumo Deadlift: Stand before the bar with a stance similar to that of a sumo wrestler (feet wider than shoulder width and feet turned out at a 45 degree angle). Squat down and grab the bar with a closer grip than in the conventional deadlift (the arms are inside of the legs). Perform the rest of the movement as in a conventional deadlift, remembering to keep the back arched, the head up and the butt low. The extra wide stance here places more of a workload on the inner thighs and hamstrings and lessens the likelihood of lower back injury. (3) Stiff Legged Deadlift: This variation will again place the major emphasis on the back of the legs (hamstrings, glutes and calves). Stand before the bar with a shoulder width foot spacing. With knees slightly bent - but locked in that position - lean forward to grab the bar with an overhand grip. Make sure your back is arched and your chest pushing out. Now bring the bar to an upright position. This is the start position for the movement. Tilt your pelvis forward – keeping your knees locked – so that the bar returns to the ground. At the end of the movement your hamstrings should be fully extended and your torso roughly parallel with the floor. Return to the top position to complete the rep. (4) One Armed Deadlift: Stand alongside a loaded bar so that when you reach down you are able to grab the bar at its mid-point. With back arched and butt down low, squat down to grab a hold of the bar with one hand. Now raise yourself erect as if doing a conventional deadlift. Start with a light weight to get the correct balance of the weight when bringing it up. Do an equal number of reps on both sides. This exercise was a famous with the old timers, and for good reason - it not only hits the legs, traps and shoulders but also gives a great workout to those stubborn obliques and side intercostals. EXTRA - THE DEADLIEST OF THE DEADLY The deadlift is perhaps the truest test of raw power - what’s the heaviest weight you can grab a hold of and stand up with? Being a competitive powerlifting movement, there are plenty of figures around that allow us to measure our pulling strength with the best of the best. Check out the cream of the crop and see how your one rep max compares: BODYBUILDERS: Franco Columbu - the Sardinian powerhouse was renowned for his deadlifting ability and regularly repped out with 700 pounds at the old Venice Gold’s Gym in the early ‘70’s - and that was more than three and a half times his bodyweight! Dorian Yates - this British bulldog hoisted some heavy iron on his way to bagging 6 Mr Olympia titles - including 720 pound deadlifts for 4 reps. POWERLIFTERS: Andy Bolton - This guy is definitely the Alpha male of the deadlifiting pack. No one has pulled 900+ pounds from the floor more times and at the 2003 Arnold Classic he smashed the record books with a 933 pound lift - and he made it look easy! Ed Coan - Pound for pound this guy is in a league of his own. At a bodyweight of 220 pounds he deadlifted a staggering 902 pounds (Bolton’s record lift was at a bodyweight of 275 pounds). Coan is equally adept at lifting huge weights in both the conventional and the Sumo style of the lift. Centurion Muscle - In 1990 retired dentist Collister Wheeler managed to deadlift 195 pounds for 3 reps - not bad for a guy who was born in 1893! In his prime Wheeler could do a one handed deadlift with 340 pounds. About the Author: Dane Fletcher is the world’s foremost training authority. He writes exclusively for, a leading online provider of []Steroid Alternative. For more information, please visit [] Article Source:

Deadlift Secrets

Deadlift Secrets By []Aaron W Anderton How would you like to add 100 pounds to your Deadlift in 18 months? You might be thinking 100 pounds is not that much or that 18 months is a long time, but in my case it was nothing short of extraordinary. I had been lifting weights for 23 years and competing in Powerlifting and Strongman for 9 years in October 2005. I weighed 322 pounds at the time and had a personal best Deadlift of 675 in the gym and 672 in a contest RAW. RAW means that I did not use any supportive equipment or special suits except a lifting belt. I had done a competition Deadlift of 715 with an Inzer Champion suit in 2001, but for proper comparison I will only discuss the lifts made without the suit. I had been stuck at that level of strength for about 5 or 6 years at that point, so there was no reason to believe that I would get much stronger, and certainly not very quickly. There are not very many Deadlift secrets out there, but the one I am about to share with you is the only one I needed. You see, I had noticed that my lower back became overtrained and even strained very quickly when I tried to Deadlift and Squat each week. Almost every workout you would see for Powerlifting would include performing the Squat and Deadlift at least once per week if not more. I knew it wasn’t working for me but I kept trying to make it work. All those other champion lifters couldn’t be wrong, could they? Well, in my case, they were wrong. I devised a simple but major training change that has made all the difference in the world. I work out three times per week. I work my Chest, Shoulders, Lats, and Arms twice a week and one day a week I alternate Squats and Deadlifts. I pull only once every other week, and I Squat on the weeks that I don’t Deadlift! At first I worried that I would lose strength by not lifting often enough, or just progress much more slowly lifting like this. Of course, I hadn’t gotten any stronger for 5 years, so it doesn’t get any slower than that. I figured I had nothing to lose, so I moved forward with my program. The first thing I noticed was that my back stopped hurting all the time. Within a couple of weeks my strength started to climb. I competed in contests in order to measure my progress under a strict set of guidelines. I only did it for myself, but since many of the contests I did were sanctioned contests the lifts are recorded and can be found on the internet. In December 2005 I competed in a RAW Bench Press and Deadlift contest. I weighed a little over 330 on that day and surprised myself with my lifting. I benched 460 and pulled 725 in the Deadlift! That was a 50 pound increase over my previous personal best in only a few months! That would be a great success story as is, but it gets much better. I continued my training and did a couple of Strongman contests in January (St. Louis) and June (Utah) trying to turn pro, but fell short both times. The good news is that my Deadlift strength was definitely up. I did an event called the Deadlift Medley that consisted of lifting 4 barbells in a row, each one heavier than the last. The weights were 550, 600, 650, and 700 pounds. I lifted all four with only a belt on. I was surprised how easy the weights came up. I knew my training was working, so I kept at it. I trained for an APF Bench and Deadlift contest in September 2006 and decided to lift RAW again just to see what I could do. I weighed 350 pounds and lifted very well. I benched 490 and barely missed 500 for a 30 pound personal best. I deadlifted 755 pounds which beat my previous best by another 30 pounds! I couldn’t believe how my new training was helping me gain so much strength so fast! My next goal was to do a full Powerlifting meet RAW and see how much I could total in the three lifts. The APF IronGladiator Classic in April 2007 was the contest I chose to test myself in. I weighed in at 362, my heaviest ever, which surprised me because I actually looked and felt like I was leaner. I began with the Squat and lifted with a belt only, no knee wraps or suit. I squatted 650 with room to spare, which was a 65 pound personal best! Next was the Bench Press and I lifted 535 pounds for another big PR! Finally, it was time to Deadlift. I opened with an attempt of 725 and it felt very easy. My second attempt with 760 wasn’t any harder, so I went to 785 for my third and final attempt. From the beginning, I didn’t think I was going to be able to pull it. I kept pulling as hard as I could and the bar slowly moved past my knees and up my thighs until I finally pulled my shoulders back and locked the bar into place. I had just lifted another 30 pound personal best and pulled 785 pounds! Eighteen months earlier I would never have believed that I could Deadlift so much, and especially without a suit. Thanks to my Deadlift secret, I have no doubts that I will soon lift over 800 pounds in a competition. Hopefully you will be able to have similar success, too. Aaron Anderton Article Source:

Bodybuilding HIT Program

Bodybuilding HIT Program: Beginners Routine By []Brian Carson If you’re a beginner and even an intermediate, hard work on major compound movements working the whole body are all you need. Split routines, negatives and the like are for more advanced trainers. Isolation exercises should not even enter the picture until you’ve been at it over a period of years. Major compound exercises build mass over the entire body, which is what the beginner and intermediate lifter need to do before deciding to work all angles of the biceps. Build good size biceps first and then worry about hitting them from all different angles! Don’t forget to eat well, rest and drink plenty of water. Water is your friend people. Don’t think for one second you’re going to build a solid body by working out and then stuffing pizza and beer down your throat every chance you can. Don’t go overboard, everyone needs to let go and have some fun but be sensible about it. Bodybuilding HIT Program: Beginners Routine Squats 2 x 10-15 Bench Press or Dips 2 x 6-12 Chins or Reverse Grip Pulldowns 2 x 6-12 Overhead Press 2 x 6-12 Notes: Work out two days a week and work to momentary muscular failure. Once you go past reps with good form add more weight. Throw in some ab work if you want, but stay away from isolation exercises. Patience is key. Unless you’re a genetic freak or on drugs, gains come slow, but steady. If your new to this, stay on this beginners program for six months to a year and then move on to an intermediate program. Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer. Brian Carson is a writer and workout enthusiast who writes and edits the Workout Routine blog, the site devoted to workout routines by bodybuilders, powerlifters, strength trainers and strongmen from the past to the present.Visit us at Article Source:

9 Massive Muscle Building Exercises You Can Use to Boost Your Muscle Gains

By []Gregg Gillies Proper exercise selection plays a big role in the kind of progress you can make with your muscle building goals. If you want to develop ripped, bulding, rock-hard muscles, you need to use the right weight training exercises. If not, you won't get the real muscle buildings gains that you want. Quads Squat Did you really think I was going to say something else? Wimpy leg extensions, maybe? Yeah, go for the burn and tear up your knees while you're add it. But you won't build huge quads from leg extensions. I know squats are brutally hard work. And that's why they are so freaking effective. If you want to bulid slabs of muscle all over your body, you need to squat. Hamstrings The Stiff Legged Deadlift (knees slightly bent) Sorry, no leg curls here. Once again, it's the hard exercise using a lot of weight that is most effective for building massive hamstrings that aren't overshadowed by overdeveloped quad muscles. Calves Standing Calf Raises Basic is better. You can use a heck of a lot of weight on this exercise. Go for it. An alternative is to do them on a leg press machine. Chest Dips Surprised that it's not the bench press? Sure, the bench press is the most popular chest exercise. That doesn't make it the best. First off, it's not a hard exercise. You lie flat on your back. Yeah, that's real tough. Try an all out set of dips versus the bench press and you tell me which has you working harder. I guarantee you, it'll be the dips. The flat bench press can wreak havoc on your shoulders and rotator cuff. It puts them in a very awkward position. The dips works your chest, triceps and shoulders more thoroughly and effectively than the flat bench press does. Many people have called it the upper body squat. If you want to build massive muscles through the chest and shoulder area, make dips a focal point of your weight training program. Midback Deadifts Yes, another exercise that far too few trainees perform. Yet, it should be the cornerstone of your back training program. The deadlift works your back like no other exercise can. Yes, like the squat and stiff-legged deadlift, it's brutally hard. BUt it works. Learn to like hard work. Lats Chins Chins, not lat pulldowns. If you can't do enough chins now, work hard on lat pulldowns until you can. Once you are strong enough, go to chins for your lat development. Shoulders Dumbbell Upright Rows Why not some form of overhead press? Because overhead presses focus more on the front delt. To hit the bulk of the muscle, you need to hit the side head, which involved moving your upper arm out to the side. So you'd think lateral raises. However, this is a light exercise. You can't really overload the delts with side lateral raises. So what's left? Dumbbell Upright Rows done the right way. You gotta do these with dumbbells, not a barbell. This allows you the freedom of movement to do them in the most productive manner. As you pull the dumbbells up, your upper arms should move slightly out to your sides as you lean slightly forward. Your upper arms move into the same finishing position as if it were a lateral raise but your forearms finish as if you were doing a row. You can use more weight this way and it really overloads the delts and traps. Triceps Dips Yep, the same exercise as for chest. To emphasize the triceps more, make sure your body is straigh up and down as you lower and raise yourself each rep. If you want a separate exercise, go with the close grip bench press. I prefer doing this on a decline as opposed to a flat bench. There is less emphasis on the shoulders. Biceps Standing Dumbbell Curls The dumbbell curl is much more effective than the barbell curl or ez curl bar curl for a couple of reasons. First, the ability to supinate your hand adds to the effectiveness. The barbell curl also has a tendency to place more emphasis on the forearms than the biceps as you curl the weight up. The ez curl bar is not effective for the biceps as it puts your hands in a position that de-emphasizes bicep contraction. Go with the dumbbells and supinate your hand as you curl so that your pinky is above your thumb at the top of the rep. No matter what kind of weight training routine you use, make sure to include most of these mass builders as often as possible. This way, you'll be sure to get the most muscle building bang for your buck from every routine you use. Gregg Gillies is the founder of Interested in gaining 21 pounds of muscle in only 9 weeks? Grab his free report at Want to boost your metabolism, burn more fat with less effort and lose all the weight you Grab his free report at Article Source:

Awesome Abs: Getting Fantastic Looking Abs

By []Rocky Simpson Awesome abs definitely have to be in some people's minds with this coming return of warm weather in the spring. With thoughts of spring come thoughts of summer. And with summer comes time on the beach where people are scantily clad sometimes proud of their abs and sometimes not. Getting your awesome abs will surely make you more confident at the beach. A trip to the beach offers many benefits including refreshing ocean breezes, cool ways, warm and hot sand under your feet, warmth of the sun and nice blue skies. Yet within that nice scene you'll have a bunch of bodies in bathing suits whether they have nicely toned and tanned physiques or flabby white ones. Here's the question, which way do you want to be seen? Let's face it, most people will be attracted to looking at the nice hard bodies rather than the fatty flabby ones. If you're like me, you rather be attractively toned in the muscles with relatively no fat...or... at least fat that you can't see too well. One of the most likely parts the body on both male or female that people look at is the abs. Most everyone would like to have a nice awesome set of abs. Do you want awesome abs? Is it in your ability to get a nice looking set of abs? By all accounts, it surely is possible for you to have attractive abdominals and a nicely toned body. However, getting this nice-looking physique does take some work and determination. Two areas are required to get well toned. Those happen to be your diet and exercise. The absolute first thing you need to do is change your diet. Whether you want awesome abs or a nice sixpack, almost no fat can be found on your stomach so that your muscles are easily seen. Therefore, diet plays a crucial role in obtaining a nice firm midsection. Whether you choose to have abs that are flat or showing a sixpack is up to you. Either way, work has to be completed. A few things will help to keep a low fat diet. First, it will help to keep a log of your meals and what you eat as a whole. People will likely cheat on their diet if they don't have a record of what goes in. Simply write everything down that you eat. Another related tip that will be seen in your log is to increase the amount of meals that you have. Rather than having three each day, have six small ones, This helps propel up your metabolism and also prevents your stomach from stretching when people gorge themselves. Additionally, your diet needs to be reduced to a certain extent in order to help burn body fat storage. In other words, eat less than what you need for a regular day. If you regularly need 1800 cal a day to maintain your weight, then only eat 1300 cal. What you eat will definitely help reduce your weight. Simply stick to low-fat and high in nutrition foods. Preferably stick to natural foods like vegetables and fruit while also including protein. You'll also want to include in to your weekly routine plenty of exercise which includes aerobic and other. However, aerobic activity will be the major factor of reducing body fat. You can start by working out aerobically three or four times per week for 20 to 30 minutes each time on a stationary exercise bike or maybe a treadmill. Both of these allow for good aerobic exercise amongst many other options. Once in the routine of aerobic activity, you can gradually increase the amount of time per session along with the intensity. Generally speaking, you should be able to increase your activity step-by-step to where your activity will be 45 minutes or longer at the three or four week mark. Take note that specifically trying to develop just one part of your body for a definition will not work for the most part. For example, we are talking about getting awesome abs. For you to lose fat in order to show your abs, the whole body has to be worked out. Just because you have that in your belly doesn't mean that only doing crunches will help significantly. It will help but until you get your whole body moving, you will not lose the majority of fat. In order to get those awesome abs you'll need to build your stomach muscles. There exists many different exercises to develop your abdominals. Each exercise needs to be done thoroughly and with concentration. Speedily whipping through each exercise quickly will not help as much as if you do them steadily with quality. This definitely is a quality over quantity target. Awesome abs hopefully will be a goal that you reach. Not only will you look better but you'll definitely feel better. You'll get better health, reduced back soreness, and simply a more enjoyable life. Not only will your abs look better, but you are a whole body will also. Remember that you can do it as with anything if you put your mind to it. Consistency and determination will send you to your goal of awesome abs. Go to to get your free ebooks “Fitness While Traveling” and “So You Want to be a Fitness Model”? Reaching the goal of getting awesome abs won’t be the simplest thing to do so you should have a defined plan. A good training program is worth its weight in gold and will definitely be your tool to get awesome abs in the works today. Rocky Simpson. Article Source:

Bodybuilding HIT Program: Beginners Routine

By []Brian Carson If you're a beginner and even an intermediate, hard work on major compound movements working the whole body are all you need. Split routines, negatives and the like are for more advanced trainers. Isolation exercises should not even enter the picture until you've been at it over a period of years. Major compound exercises build mass over the entire body, which is what the beginner and intermediate lifter need to do before deciding to work all angles of the biceps. Build good size biceps first and then worry about hitting them from all different angles! Don't forget to eat well, rest and drink plenty of water. Water is your friend people. Don't think for one second you're going to build a solid body by working out and then stuffing pizza and beer down your throat every chance you can. Don't go overboard, everyone needs to let go and have some fun but be sensible about it. Bodybuilding HIT Program: Beginners Routine Squats 2 x 10-15 Bench Press or Dips 2 x 6-12 Chins or Reverse Grip Pulldowns 2 x 6-12 Overhead Press 2 x 6-12 Notes: Work out two days a week and work to momentary muscular failure. Once you go past reps with good form add more weight. Throw in some ab work if you want, but stay away from isolation exercises. Patience is key. Unless you're a genetic freak or on drugs, gains come slow, but steady. If your new to this, stay on this beginners program for six months to a year and then move on to an intermediate program. Understand that to be successful in any weight training program - hard work is a must! Half-hearted effort does nothing for you. If you're new to weight training or grossly out of shape, consult a physician first. End of disclaimer. Brian Carson is a writer and workout enthusiast who writes and edits the Workout Routine blog, the site devoted to workout routines by bodybuilders, powerlifters, strength trainers and strongmen from the past to the present.Visit us at Article Source:

How to Gain Weight

By []Chess McDoogle Everyone wants a quick plan to learn how to gain weight. But the reality is you have to put in your time and pay your dues at the dinner table. It doesn't have to be complex and difficult though. Here's a plan thats designed to be simple and effective for gaining weight quick. 1. Eating: Now you are going to have to pay your dues at the dinner table. This means eating rather heavy at breakfast, lunch and dinner. You want to add food that is going to contribute to weight and muscle gain and the simple way to do this is just to add a large serving of protein to each meal. For instance at breakfast if you normally just eat cereal and toast, you're going to have to start throwing some eggs in the mix. At least three eggs, if not more, cooked however you want. For lunch, if you normally have a burger, then your going to have to double it and have two burgers. And for dinner, if say you normally have something like pasta, then your going to have to add a hefty amount of meat in the sauce to get that protein in. If you usually have a serving of protein at dinner, say a chicken breast, then double it and have two chicken breasts. Basically your upping your protein intake with solid, strong weight gaining food. 2. Eating in between: If your serious about gaining weight, then in between your meals, sometime during the day you'll want to down a high calorie protein shake. This should consist of protein, juice or milk, a tablespoon or two of peanut butter, a banana, and any other fruit you prefer. You could drink half of it between breakfast and lunch and the other half between lunch and dinner. Or if its not convenient just down the whole thing at once during one of those two periods. You'll basically force your body to gain weight on this program if you are consistent with it and stick to it day in and day out for at least 6-8 weeks. Eating this way and combining basic weight lifting exercises can create a stronger and much bigger physique. Interested in the ultimate weight gain, muscle building plan online? Check out Here you'll see before and after pictures from skinny to big and you can learn the exact plan followed. Article Source:

Secrets to Developing A Thick, Wide, Powerful Back

By []Gregg Gillies A wide back, along with well developed shoulders is one of those impressive body parts that you can't hide no matter what you are wearing. Discover the most effective back training exercise you can use to build a thick, powerful back. Your shoulders and lats create that impressive v-taper and make your physique look powerful and strong. Your back is also the biggest muscle group in the body. Thus, effective back routines are an extremely important part of your weight training routine. Solid back routines for weightlifting should center around one exercise: the deadlift. Walk into any gym and count how many people perform the deadlift in their back routine. I bet you can count the number on one hand. In fact, I bet you don't even need to know how to count because the number of people you see using the deadlift in their back routines will most likely be zero. This is usually true with the squat as well. And how many trainees have well developed legs or a powerful well developed back? Not many. Sadly, these two exerices are also the best choices to develop the muscles people do spend a lot of time working - the chest and the arms. Most of the time, the deadlift should be the centerpiece of any back routine. I say most of the time, because it's an exercise that can very easily lead to overtraining and you need to take breaks from time to time. The back is a very complex muscle group and you can benefit from having a variety of back routines in your bodybuilding program that allow you to switch up your routine every 4 to 8 weeks. You can center your back weight training program around the deadlift for 4 to 8 weeks and then put together a weight lifting routine for your back without the deadlift. Effective back routines should include the deadlift for another important reason. Like the squat, the deadlift seems to increase muscle mass throughout the whole body, not just the back. Your body will not develop smaller body parts like your biceps and triceps too far out of proportion to your larger muscle groups. So working your legs with squats and your back with deadlifts will help your smaller body parts grow as well. In addition, the deadlift is an exercise that will help you become as strong and powerful as you look. Your muscles will not just be for show, like so many pump artists that look good but can barely squat or deadlift their own bodyweight. Following are a couple of good back routines for weightlifting that you can use to develope a thick, wide, powerful back. The first one centers around the deadlift. The following routine includes four quality sets on the deadlift. First, perform three light sets with increasing weight to allow your body to warm up and for you to get into a groove with proper technique. Back Routines #1 Deadlift 4 x 6 - 8 Curl grip Chins 3 x 8 - 12 Perform this routine twice per week. It doesn't seem like much but believe me, if you put in the necessary intensity to those deadlifts you will not want to do any more work than this. Back Routines #2 Curl grip Pulldowns 3 x 8 - 12 V-Bar Seated Rows 3 x 8 - 12 One arm dumbbell rows 3 x 8 - 12 In order to design effective back routines for weightlifting or practical weight training routines in general, it's important to understand the fundamentals of weight lifting. Gregg Gillies is the founder of []Build Lean His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. check it out at []Build Muscle and see how you can get a customized muscle building nutrition plan at [] Article Source:,-Wide,-Powerful-Back&id=122233