Archive for the ‘Exercises’ Category

The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

600 people reached the top of Mt. Everest in 2012. This blog got about 2,800 views in 2012. If every person who reached the top of Mt. Everest viewed this blog, it would have taken 5 years to get that many views.

Click here to see the complete report.

by STEVEN MILNER IIST

If you want huge, fully developed arms you have to work bloody hard and a side effect of working bloody hard and following these arm training techniques and exercises with maximum intensity is maximum growth.

To build the kind of quality muscle you want you need to employ variety and change to shock the muscle groups of the arms as much as possible to make them respond and grow no matter what size they are now. For absolutely fantastic arm development the biceps, triceps and forearms have to appear equally and evenly developed in proportion to the surrounding muscle groups, e.g. the deltoids, pecs, lats and traps.

The great advantage to training arms is that it doesn’t take much motivation to want to hit them hard, but, developing arms worthy of competition is more than just a matter of building size. It takes a variety of high intensity arm exercises to confuse the arms into gigantic, ripped proportions. Make sure each part of your arms gets equal training for maximal activation and growth, a front-double biceps pose for example requires the biceps to have high peaks while the triceps sit with density and thickness beneath. The forearms should have good angles and mass below the elbow and beyond to complete the pose and tie in with massive delts, traps, and pecs. Sweeping lats, ripped abs and full rib cage complete the pose.
This kind of development doesn’t come easy, it takes hard work, dedication and hard training over the entire body to bring balance, symmetry and power.

Want 20″ Arms? Then read on.
Although the first thing you may think of when you imagine perfect arms is bulging biceps, it’s interesting to point out that the biceps is only one-third of the upper arm, the other two-thirds are triceps. In order to get those much sought after 20 inch guns it takes heavy work on both the biceps and triceps. 20 inch arms were considered unattainable until John Grimek finally achieved them. John won the Mr. America in 1940 and 1941 with his show stealing arms. Since then, many hardcore bodybuilders have been able to reach the magical 20 inches and beyond including the likes of Arnold Schwarzenegger, Bill Pearl, Larry Scott and Franco Columbo, just to name but a few.

Building Biceps
“In general, when you are trying to build up a weak area of the biceps, the best technique you can employ is one-arm dumbbell exercises. Doing an entire set with just one arm at a time allows for maximum concentration and intensity, and ensures that each arm works to its maximum. This keeps a stronger biceps from overshadowing the weaker, which can result in asymmetrical arm development. Also, be sure to twist the wrist during the movement for total biceps contraction. However, I believe one major reasons bodybuilders show weak points in the biceps is that they do the exercises incorrectly. You need to master proper technique–keeping the elbows steady, lowering the weight rather than dropping it, employing as many Shocking Principles as possible–and then you will be much less likely to have problems in this area. For example, I see a lot of bodybuilders using their forearms when they do curls, starting the motion with a kind of Wrist Curl which takes away from the effectiveness of the exercise. Or they will do a curl and, at the top, instead of flexing their biceps, to maintain maximal tension, they will just throw the weight back toward their shoulders, leaving the biceps loose and not working at all. I recommend instead using the peak contraction principle, flexing the biceps as hard as possible when you get to the top of the curl.” Arnold Schwarzenegger

For Overall Mass. Lift Heavy. Takes intense mental focus and concentration. Visualize your biceps growing! Do Barbell Curls and Cheating Reps.

For Length and Thickness. You must full stretch the biceps to the max and concentrate on working the lower one-third of the mass. Try prone curls or incline curls to really focus the biceps to the max.Preacher curls work very well for isolation and thickness development. For even better isolation, try the single arm isolation preacher machine (Ex – Shown with two arms). Try rotating the wrists 180 degrees for your last set.

For Height. Concentration curls work well to build that peak. Use a dumbbell or cable for the movement. The intensity should be placed heavily on the top one-third of the muscle mass. Flex your biceps as hard as possible without causing them to cramp at the top of the movement for peak development.This should really burn and give you a tremendous pump. Dumbbell curls that cause your thumb to point outward by twisting the wrist towards the outside of your body as you lift the weight will build great height also. After completely burning the biceps strike some poses in the mirror emphasizing your peak.

For Mass & Outer Thickness. Any kind of curls that bring the wrists in toward your chest, such as Close-Grip Barbell Curls or Close-Grip Preachers will develop great mass and outer thickness. Concentration curls that are done inward toward the centre of the body will get that outer thickness growing too.

Mass & Inner Thickness. Hammer curls work very well for developing inner thickness. Hammer curls are where you face your palm inward rather than upward as you lift the weight in a semicircular arc. You will notice the difference in stress this places on the biceps. Also, some basic movements work will such as standing barbell curls (wide-grip), seated or standing dumbbell curls, incline dumbbell curls, wide-grip barbell preacher curls.

For Striation, Separation, & Definition. Use as many different biceps exercises as possible. Dumbbell movements are a must because of the great range of motion they provide and the ability you have of hitting every different angle with them. Reverse curls are very good at developing the brachio radialis and biceps so that your back double bicep pose shows lots of definition.

Building Triceps
“If you have a real problem with the triceps, I recommend training them according to the Priority Principle, working them first, when you are fresh. I did this myself years ago when I realized that my biceps had developed out of proportion to my triceps. I began to concentrate on this area, using the Priority Principle, and soon they began to respond so I had an Olympia-quality arm rather than just Olympia-quality biceps. I also found that super setting triceps exercises, going right from one to the other, was another way of getting extra triceps development. I would first do a few sets to pump up the biceps, which creates a “cushioning” effect, and then really blast the triceps. After the superset I would continue to flex and pose the triceps, never giving them any relief.” Arnold Schwarzenegger

For Overall Mass. Use heavy weight on Close-Grip Barbell Bench, Dips behind the back, and Weighted Dips.

For Mass & Upper Triceps. Do dips, one-arm cable press downs, cable press downs (reverse and regular), and kickbacks very slowly and strictly, flexing completely. Hold the concentration briefly at the top of the movement.

For Mass & Lower Triceps. Weighted dips and dips behind the back in which you descend fully, but only go three-quarters of the way up force intense concentration on the lower portion of the triceps because stress is placed on them constantly during the set.

Building Forearms
“Many bodybuilders end up with a weakness in forearm development simply because they don’t train forearms right from the beginning. Another reason for forearms lagging behind, aside from the obvious one of bone structure, is failing to execute the exercises correctly and in a strict enough manner. The more you isolate the forearms and force them to do the movements without any help from the upper arms, the more they will respond. This means being very, very strict in your execution. It is important to work the forearms through a long range of motion. You need to lower the weight as far as possible, getting the maximum stretch, and then come all the way back up to get a total contraction of the muscles. Working through only three-quarters of the range of motion is not that beneficial because you already use this part of the muscle in a variety of other exercises. If you want to drastically increase your forearm development, you can use the Priority Principle in a special way: train forearms by themselves when you are rested and strong, or train your forearms on leg days when your arms are rested. You can also keep a barbell or dumbbells at home and do a couple of sets of Wrist Curls and Reverse Wrist Curls as often as you like, even once an hour every hour.” Arnold Schwarzenegger

Upper Forearms. Hammer curls, reverse wrist curls, one-arm cable reverse curls (Ex – Shown with two arms), and every other kind of reverse curls really hit this area of the forearms not to mention the biceps.

Inner Forearms. Single arm wrist curls, barbell wrist curls, and behind-the-back curls are excellent inner forearm builders.

Finally some tips to bear in mind for super sized arms.

Huge Biceps; Train consistently, never miss workouts. Concentrate hard on each set. Do standing 21’s with a barbell.
Do basic movements to begin with to build mass.
Standing barbell curls
Preacher curls
Seated or Standing dumbbell curls
Do isolation work for maximum peaking.
Reclined curls
Concentration curls
Cable curls
Huge Triceps; always train the smaller triceps complex after the larger muscle groups of the deltoids and pectorals. Use continuous tension throughout triceps isolation movements over the full range of motion. Completely flex the entire triceps by extending the arms fully so that the maximum numbers of muscle cells are recruited throughout the movement.
Huge Forearms; Save your forearms for last when training because they are the smaller weaker group. Train them (seriously and painfully) hard and consistently to build them up.Train heavy.

Train like a monster, eat like a predator, sleep like a baby. Keep growing.

by STEVEN MILNER IIST

SECRETS TO A BIG CHEST  15 Minute Chest Workout

Do you sometimes find yourself a bit short on time and on CHEST DAY of all days? No worries, I’ve got a 15-minute workout for every body part, and this one is for chest.

The first two exercises and the last two are super sets, which are two exercises for the same body part done back to back with no rest in between. For instance, on your first set you might do the smith machine flat bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral grip flat bench press.

Rest 60-90 seconds between compound sets (by the way, this general guideline applies to most compound sets).

NEUTRAL GRIP FLAT BENCH DUMBBELL PRESS
Start: Take two dumbbells, lie on a flat bench and turn your wrists so they face each other, hands at each side of your torso.
Move: Press the dumbbells upward, allowing them to naturally move toward each other at the top (without touching or under control at the very least). Then reverse the move back to the start, getting a good pectoral stretch at the bottom.

SMITH MACHINE FLAT BENCH PRESS
Start: Position yourself on a bench so the bar lines up with the middle of your chest. Now get up and load some plates on, lie back on the bench and grasp the bar with a slightly wider than shoulder-width grip.
Move: Keep your elbows pointing outward as you press the bar straight up. Pause at the top, then lower the bar until it’s slightly above your chest. If you reach failure without a spotter, simply rack the bar on the nearest hook rest.

SEATED CHEST PRESS MACHINE
Start: Position the handles of the machine so they line up with your mid to upper chest, sit back in the seat and grasp the handles with an overhand grip.

Move: Press the handles straight out in front of you until your arms are fully extended but not locked, then slowly bring your hands back toward your chest without letting the weights touch the stack.

EXERCISE BALL DUMBBELL FLYE
Start: This exercise is similar in execution to the flat bench flye, except that here your body works harder to keep you stabilised (personal note here; destabilising you’re core is only effective if you can still handle weight that takes your muscles to failure safely. Grab two dumbbells and lie back on a ball so that you face the ceiling with the ball supporting your chest girdle. Extend the dumbbells out above your body, maintaining a slight bend in your elbows throughout to protect them from hyperextension and to keep the tension on the pecs.
Move: Without altering the angle in your elbows, bring the dumbbells up in an arc toward each other, stopping just short of touching over your chest. Lower them back along the same path to the start. To get more upper-chest emphasis, lower your hips toward the floor and perform 
in the same manner.

EXERCISE-BALL PUSH-UP
Start: This one will really work your shoulder stabilisers and improve your strength, balance and muscular coordination. Make sure the ball is fairly secure (place it in a ring rest if you can find one), and with your hands on the ball and feet on the ground, get into push-up position.
Move: Keeping your body straight as a plank, lower your chest to the ball by bending your elbows (let them point outward as you descend). Once you reach the bottom, press yourself back up to the start, don’t play bouncy bouncy it’s not big and it’s not clever.

SECRETS TO A BIG CHEST #1: CHEST – Beginners

By STEVEN MILNER IIST VTCT

For most guys, ‘chest day’ is the best day of the week, well as far as training goes.

Here I’ll set you on the right path in your chest quest with a machine heavy routine that primes your pectorals for more specialised training down the road.

To begin with, err on the light side when choosing a weight, if you can’t finish the set with good form it’s too heavy.

Where you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

DECLINE BARBELL PRESS


Start: Lie back on a bench set to about a 30–40 degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended.
Move: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.

SMITH-MACHINE INCLINE PRESS


Start: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.
Move: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your arms up above your torso.) Pause at the top and lower the bar under control to your upper chest.

MACHINE PULLOVER


Start: Sit in a pullover machine, grasping the handles with both hands while placing your elbows against the elbow pads.
Move: Bring the handles down in front of your torso, pause for a moment, then return back to the start under full control. To keep your pecs active, put more emphasis on pushing the bar down with your hands, rather than leading with your elbows pressing against the pads. In addition, actively flex your entire chest as you pull the bar down; using this “flexing” technique on all your chest exercises will help you develop the mind/muscle link that in time gives you pinpoint control over your muscles and their actions.

PEC-DECK FLYE
Start: Sit in a pec-deck station, placing your elbows and forearms on the pads. For best results, position your arms so that your elbows fall just below your shoulders, and limit the stretch to just behind your chest.
Move: Squeeze your pecs to bring the pads together in front of your chest. Flex your chest hard at the moment in the exercise when your elbows are together and always lower the weight under strict control. Don’t bounce.

PUSH-UP


Start: The traditional “drop-and-give-me-50” push-up is done with a flat back and hands just outside your shoulders (on steps or the floor).
Move: Press to full extension, keeping your elbows pointing out, and lower under control. Don’t sag in the middle.

PARALLEL-BAR DIP


Start: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs.
Move: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion, begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps.

Look out for the next post in the same vein or read one of my other articles;

SIX WEEKS TO A BIGGER CHEST

BODYBUILDING SECRETS REVEALED SECRET #4 Hydration cont.

BODYBUILDING SECRETS REVEALED #7  Six secrets of  the champions

Or for a more health consciouns perspective why not have a look at my fitness site;

www.onformfitness.com

HOW TO BUILD MORE MUSCLE?

by STEVEN MILNER IIST VTCT

Steven Milner IIST VTCT

There are two ways in which muscle can increase in humans…HYPERTROPHY & HYPERPLASIA…the former relates to an increase in the size of existing muscle cells and the latter relates to cell splitting and division through which there is an increase in the number of muscle cells. Hypertrophy is well proven but there is still speculation about whether hyperplasia through exercise takes place or not. Hyperplasia is generally seen during the growth phase of human beings due to the action of anabolic hormones like Insulin like Growth factor -1 (IGF-1). As a fitness professional you should not concern yourself too much with hyperplasia, however keep an open mind, many bodybuilders have a different view.

The tried and tested methods we use during resistance training to increase muscle tissue in the body deal with muscle hypertrophy.

So we need to understand the process of Hypertrophy in order to be successful in our endeavour to increase in muscle in the body.

The 3-pronged attack…

Firstly we need to stress or overload our muscles using resistance training (preferably weight training), in other words we lift weights which challenge the muscles beyond their usual limits. We accomplish this using exercise techniques, reps and sets for various body parts usually until we cannot do even one more repetition…try to lift weights that don’t allow more than 6 to 10 reps before hitting failure. This causes micro trauma at a cellular level. This micro trauma is not acceptable to the body, consequently the body needs to strengthen itself as a protective measure against further damage in the face of a similar challenge. In other words the muscle strengthens itself to adapt to the level of stress caused by exercise. Now the same amount of weights & reps that caused damage at the cellular level giving the body a need to get stronger are no longer challenging enough after hypertrophy has taken place…thus if further progress is desired then the overload has to progressively increase to initiate hypertrophy again. This is called progressive overload. Suffice it to say that without this micro trauma given to the body through progressive overload (PO), the human body would have no need to strengthen itself.

After the onslaught of training the body initiates the process of repair work…this repair work doesn’t just end at bringing the muscle cell back to its original self but over compensates to make it bigger and stronger than it was, in this way muscular hypertrophy takes place.

Nutrition is the second part of the 3-pronged attack, unless the muscle building nutrients such as protein are present in sufficient quantities exercise will remain a stimulus for hypertrophy, but will not lead to more muscle growth.

The third part is rest & recovery. After inflicting the growth producing damage through intense weight training and allowing for sufficient muscle building material through correct nutrition, if you don’t rest sufficiently you will end up working out again sooner than you should. The rate at which the body can rebuild and over compensate is governed by the amount of rest it gets.

So to sum up, in order to achieve muscle hypertrophy you should train the muscles with sufficient intensity using progressive overload (PO) to break the muscles down. This will initiate in the body a process of repair and regrowth.
This can only happen when the bo dy is given the right nutrition – adequate protein (N) and sufficient time to rest in between workouts (R). This will result in super compensation yielding a bigger muscle cell than before, so as an equation then it reads like this,

PO + N + R = HYPERTROPHY

If you want to know what type of exercises, nutrition and rest best suit your muscles genetics check out some of my other articles

Secrets to growing a muscle

Secrets about body fat and reduction

Secrets about hydration

or visit my fitness site for a more health based perspective www.onformfitness.com