You Need To Build Your Serratus

Ok, well first of all, what is the serratus? The serratus anterior is a muscle that is in-between your abs and your armpit. It looks like fingers, if you can see yours, but most people don't have a low enough body fat percentage or enough muscle. In order to have healthy shoulders, you need to build this muscle. Also, once you can see it, you will look really ripped. Like I said, you need to build your serratus. Here's how.

Do one of these exercises before you begin your workout. Aim for 10-20 reps of each and you'll be on your way.

Dip-Shrug
It's what it sounds like it is. You do a dip, except with a shrug. Position yourself on two parallel bars, maintain a slight bend in your elbows, don't let your arms move, and lower your body so that it looks like your shrugging. Now rise as high as you can by spreading your shoulders.

Push Ups
Push ups have been around as long as exercise itself. Just doing a quick set of push ups will help build your serratus. Your can do military, shoulder width, or wide push ups, just to name a few.

Barbell Press
For this it is best if you use a power rack or squat rack. Lift the barbell off the rack and raise it over your head. Lower it back down to your collarbone, but don't let it touch.

Scap Pushup
Get into push up position, and lower your body so it is down between your shoulders. Keep your abs tight. Spread your shoulders to rise back up.

Front Bridges
Lie down on the floor or a mat, with your forearms, pelvis, and legs touching it. Now use your abs, glutes, and serratus to raise your self into a bridge position. Hold for 10-20 seconds.

Dumbbell Pullover
Start by lying down on a flat bench. Make sure your head is close to the end of the bench. Hold on to the dumbbell by one end of it, where the weight is. With your hands around the bottom of the plate. Lower the dumbbell so that your forearms almost go parallel to the floor. Raise the weight back up. Do 6-12 reps of these.

There you have it, you are on your way to healthy shoulders, and a very ripped body.

Dedication is Everything.

Struggling with shin splints? This guide can help.

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Top 5 Mass Gaining Supplements

Most guys are in the gym to pack on at least some size, no matter it be 5 or 50 pounds. They're there for something. But for a lot of people this can be a hard goal to achieve. So they look to supplements to help them get there faster and easier. But with the hundreds of brands available on the market, it's hard to tell which ones work. Here is a list of my personal favorite, top 5 mass gaining supplements. Get ready to get jacked!

1.) Optimum Nutrition Pro Complex Gainer
Pro Complex Gainer Double Chocolate 10.16 lbs



This is my personal favorite, and it packs a heck of a punch when it comes to laying on muscle. Each serving has: 650 healthy calories, 60 grams of protein, and 85 grams of carbs. It has 7 different types of protein, including whey, casein, and egg. It is pretty easy to mix, and tastes great. Definitely the best for hard gainers, or people looking to make gains fast.



2.) Optimum Nutrition Serious Mass
Optimum Nutrition Serious Mass, Rich Chocolate, 12 Pound


The name of it says it all, use this product if you want to gain some serious mass. Like the Pro Complex Gainer, this one also packs a nice punch. Each serving has 1250 calories, 50 grams of protein, and 250 grams of carbs. This is only for people who are serious about gaining mass.  




3.) CytoSport Monster Mass
CytoSport Monster Milk, Chocolate, 4.44 Pound



Monster Milk is one of the best mass gaining supplements out there. And for a good reason, it works. Each serving has: 350 calories and 50 grams of fast and slow protein, to make sure your body gets a continuous supply. So you can really build some muscle.




4.) BSN True Mass
BSN True-Mass Ultra-Premium Lean Mass Gainer, Chocolate Milkshake, 5.75 Pound



BSN is another well known supplement company, and has been around for a while. That's why True Mass is on the list. Each serving has 626 calories and 46 grams of protein to make sure you get the most out of your workout.





5.)  Universal Nutrition Real Gains
Universal Nutrition Real Gains Chocolate 10.6 Lbs

Last, but of course not least, Real Gains. If that's what you're looking for, then this is definitely for you. Each serving has: 610 calories, 87 grams of carbs, and 52 grams of protein to feed your muscles and help get you big.






So if you want to build the body of your dreams, but just can't quite seem to build enough muscle, or any at all. Then you should definitely give one or more of these a try. You also might want to cycle them so you continue to see constant gains.

Dedication is Everything.

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How To Do The Burpee

Right now you're probably thinking, "What the heck is a burpee?" If you already do know, then you will also know that it is an excellent conditioning exercise. It engages a lot of your muscles from many of your muscle groups, making it very beneficial to your overall routine. Here is how to do the burpee.

Step 1:
Start by standing in an upright position.

Step 2:
Quickly crouch down and touch the ground with your hands.

Step 3:
Immediately after step 2, thrust your legs back so that you are in a push up position. Do not let your body touch the ground.

Step 4:
Keep your hands on the ground. Now bring your knees forward so that you are in a crouching position again.

Step 5:
Jump up in the air as high as you can with your arms raised up.

Make sure you have enough clearance for the jumping part of the exercise. Maintain good form throughout the exercise.

Dedication is Everything.

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Add 50 Pounds To Your Bench In A Month

The bench press is the king of exercises, along side with the deadlift and squat. The bench press builds your chest, triceps, and front delts. Benching is great for muscle building, strength building, and endurance training for these muscle groups. And since the most popular question in the gym is, "Whaddaya bench"? Who doesn't want to have an answer like, 300? This article will tell you how to add up to 50 pounds to your bench in a month. To the bar!

Max-OT Training


The first thing that you are going to need to do, to rack up those numbers, is Max-OT training. What this means is, you do lesser reps with very heavy weights. Lifting at 80 to 90 percent of your 1 RM. This will apply the most stress to your muscles, and cause them to grow and get stronger faster.

Isolate


True, compound exercises are the best to build the most muscle the fastest. But if you are looking to add 50 pounds to your bench, you're going to have to do some isolation exercises. The areas you will have to isolate are: front and middle delts, all heads of the triceps, upper chest, lower chest, and back. Here is a quick possible exercise list

Shoulders:
-Shoulder press, decline push up, lateral raise

Triceps:
-Dips, kickbacks, pushdowns

Upper Chest:
-Incline bench, incline dumbbell bench, decline push up, incline fly

Lower Chest:
-Decline bench, decline dumbbell bench, decline fly, incline push up

Back
-Inverted row, lat pulldown, dumbbell row, barbell row, reverse fly

Focus on all of the supporting groups for the chest, and you will surely increase your bench drastically in no time at all.

Get Enough Rest


If you don't give your muscles the time to recover, so they can get stronger and bigger, then your workout will be wasted. This will prevent you from ever seeing any gains, and could actually decrease muscle and strength. Take at least 3 days off in between working out your chest, preferably 5. Since you are lifting so heavy, and with such a high percentage of your max.

Dynamic Lifting


Another thing that you might want to try is doing some dynamic lifting. This focuses on the explosion portion of the rep. Which in this case is lifting the bar off of your chest. To do dynamic lifting, choose a weight that is 30 to 50 percent of your max to start, you can work your way up. Lower it to your chest, and then explode it off as fast and with as much power as you can. Start with 3 sets of 6. Increase as you get better.

Follow these tips, and you will be sure to impress some people with your numbers.

If you have any tips or questions, feel free to comment.

Dedication is Everything.

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Build Your Biceps, From Every Angle

Go ahead and go to your bathroom and flex in the mirror. Is that peak looking like Mt. Everest, or Death Valley? Death Valley, I thought so, but not to worry, there is hope. Your bicep has more than one part to it. There is the short head, which is the inner part of your bicep, and not noticed as much. Then there is the long head, which is responsible for the peak when you flex. Lastly there is an underlying muscle called the Brachii, which can not be seen. In order to get fully developed biceps, you need to hit all three parts, not just one. To do this, you will need to update your bicep workout, and stop doing endless curls. Cause that's obviously not getting you anywhere, is it? Here's how to build your biceps, from every angle.

Exercises To Add To Your Workout

Wide Grip Barbell Curl
Hold onto a barbell with a wider than shoulder width grip. Curl the weight upward, and get it close to your chest. Don't swing the weight up, and don't use momentum. Slowly lower it back down.

Close Grip Barbell Curl
Hold onto a barbell with your hands about 6 inches apart. Curl the weight upward, and get it close to your chest. Don't swing the weight up, and don't use momentum. Slowly lower it back down.

Hammer Curl
Pick up two dumbbells, and hold them by your side, with your palms facing inward, toward your thighs. Curl the weight upward, and get it close to your shoulders. Don't do it too fast, or you will hit your shoulders. Hold for a moment, and slowly lower it back down. The whole motion should look like you are holding a hammer, and hitting it.

Cross Body Hammer Curl
Perform like the hammer curl. Except at the top of the movement, try and touch the dumbbell to your opposite shoulder.

Pull Up
Grab onto a bar with a shoulder width-overhand grip. Pull yourself up so that your chin is above the bar. Lower yourself back down. (If you can not complete a full rep with perfect form, do a flex arm hang)

Chin Up
Grab onto a bar with a shoulder width-underhand grip. Pull yourself up so that your chin touches the bar. Lower yourself back down. (If you can not complete a full rep with perfect form, do a flex arm hang)

Flex Arm Hang (Beginners Only)
Grab onto a bar with either an overhand or underhand shoulder width grip. Jump up so that you are at the top of the movement. Hold yourself there for as long as you can.

Integrate these into your bicep plan, and you'll be seeing results in no time. And so will the ladies.

Dedication Is Everything.

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How To Do The Push Press Exercise

This is just a simple guide that tells you how to perform the exercise called a push press. It is quite similar to a overhead press, it just has a little different form, and more explosion. It works the shoulder and back, but it also gets the quads involved as well. Here's how to do the push press.

Step A:
Start by holding a barbell with a slightly wider shoulder-width grip, and rest it on your chest.

Step B:
Slightly bend your knees. Explode upward and push the bar over your head simultaneously.

Step C:
Hold the bar over your head for a moment, and lower it back down. Do not let it touch your chest, unless you are on the final rep.

Dedication is Everything.

Struggling with shin splints? This guide can help.

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How To Build A Solid Muscle Base

In order to get that ripped, strong look, you first need to have a good muscle base to build on. In order to get that base, you need to focus on doing heavy compound exercises. Rather than doing isolation exercises, you can save these for later. Here's how to build a solid muscle base.

Deadlift


The first thing on your agenda should be the good ol' deadlift. This is one of the best ways to build a good base. It activates a lot of muscle fibers, stimulating maximum muscle growth. Which is exactly what you want.

How To Do It:
Choose a weight that you think you can handle. Place it on the bar. Stand with your feet a little more than shoulder width apart. Bend over and get a firm grip on the bar. Bend you knees as well. Start the lift with your legs, and finish it with your lower back. Drop or set the weight back down. Repeat for desired amount of reps.

Squat

The squat is another excellent way to build up your base. It activates a lot of muscle fibers and uses many muscle groups.

How To Do It:
Choose a weight that you think you can handle. Place it on the bar. If you want, you can put on the safety rack as well. Stand under the bar, with your feet a little farther than shoulder width apart, and toes pointing forward. Get a firm grip on the bar. Lift the bar up off the rack, and rest it on your traps (they are behind your neck). Lower the weight down until your thighs are parallel with the floor. Never go lower than parallel, or you risk serious injury. Go back up. Repeat for desired amount of reps.

Bench Press


The always faithful bench press. By far the best known exercise there is. And for a good reason, it works. As long as you have proper form.

How To Do It:
Choose a weight that you think you can handle. Place it on the bar. Lye down on the bench. Make sure that you feet are on the floor, not on the bench. Keep a slight arch in your upper back. You should be able to fit your arm through it. Get a firm grip on the bar. Lift it off the rack. You must have a spotter for this exercise. Lower the weight down until it's about an inch above your chest. Press it back up. Repeat for desired amount of reps.

With these exercises in your program, you will be seeing results in no time. And you'll have plenty of time to stare at yourself in the mirror.

Dedication is Everything.

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What Are The Dangers Of Supplements?

The dangers are there, you just have to find them...

Almost half of Americans use some kind of dietary supplement. Whether it be to build muscle, lose weight, or just a multivitamin. But a common assumption leads these people to think that these supplements are always safe, simply because they are "all natural". Well this is a gross overstatement, and supplements can be quite dangerous. Take this event for example:

That's what Caroll Radford thought. She'd just gotten a clean bill of health from doctors. But hoping to ward off winter colds, she tried a natural supplement touted as an amazing immune booster -- Yew Tree Tea. She drank a cup every day for two weeks and then had a seizure. Four weeks later, she was dead. 

Still think they are always safe? I didn't think so. Now I am not going to talk about any specific products, and cut down the companies name. Cause it may not have even been the companies fault, it could have been caused by and outside event. Completely out of the companies control.


But everything in life has risks, and all you need to do is a little research before you go out and buy that supplement that makes you invincible to a cold. Read about it on the companies website. Find some stuff on other websites, such as forums and blogs. See what other people say, and then decide if it's really worth buying. 


If you do start to encounter any symptoms from the products, be sure to discontinue use, and contact the company immediately. Or see your doctor if the symptoms are severe. Just remember to be safe, and do your research. 


Dedication is Everything.


Source For Quote:
http://www.cbsnews.com/stories/2002/10/29/eveningnews/main527399.shtml

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Get Fit, Stay Fit, and Stay In Touch

Soon to be a main cause of obesity.
Link to original

Get fit, stay fit, and stay in touch. Now that's a challenge. With all of the technology in the world today. Laptops, iPods, cell phones, internet, Facebook, video games, and so much more. A lot of times it can be very difficult to get the motivation to get up and workout out to stay in shape. But with these few tips, you can stay in shape, and still stay in touch friends. 

Limit Yourself


Facebook has became so popular that there is actually a syndrome just for being addicted to it. This says something, and it's not good. People use it so much that it has become a constant thing, and they are always on it. Along with the other 400 million members of Facebook. So it's fine to use it, to stay in touch, talk to old friends, and just spend some time. Just make sure that you limit yourself and don't get carried away.

Prioritize


Working out should always be at the top of your to do list. No matter what else you have going on in your life, there is absolutely no excuse, what so ever, for why you can't workout. You must schedule things around working out, not the other way around. Just get your priorities straight.

Get Some Hobbies


Instead of spending your weekends and days off indoors on Facebook, Xbox, and on the phone. Try spending time outside on a nice bike ride. Maybe do some wood working, or work on your car. Join a local sports team, a swim class, a fighting class, or any other sports related class. Most rec centers have classes like this available to the public, and it usually doesn't cost much. There are infinite things that you can do instead of being a coach potato.

There you have it, a few simple things to allow you to get fit, stay fit, and stay in touch.

Dedication is Everything.

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Why You Should Tan

Oh, what a tan can do.

A good tan can make anyone look great. But it can also play some tricks with your eyes, and add a few pounds of mass to your appearance. Not to mention that it really brings out the muscle definition, and makes you look much more ripped. So even if you don't have 6% body fat and a good amount of muscle, and tan can make you like nice and cut. 

The best type of tan that you should get of course is a natural tan. One that you get just by laying out underneath the sun on a sunny day. If you haven't tanned much, or ever, then just lay out for about 15 minutes on each side. Don't overdo it, or you'll get burned, and that's no fun at all.

The second option, which is less favorable, is going to a tanning salon and using a tanning booth. This is less favorable because it exposes you to far too high of an intensity of UV rays in a short period of time. But you can use a tanning booth if it is winter time, or there is no sun. Other wise grab a towel and head outside.

The last option is self tanning. This is great if you don't want to take any chances, especially with tanning booths, and to still have that tanned, ripped look. Just go to a store, large retailers or a cosmetic store will have the self tanning spray. Or you can find something online. Then just pick out a shade that fits your skin, and enjoy the look.

There you go, why you should tan. Now what are you waiting for?

Dedication is Everything.

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Build Biceps To Die For

Build Biceps To Die For

Biceps are the top show muscle, so naturally, you want them to be big and powerful. But how do you build biceps to die for? Well, pull ups are good, but doing 1000 of them isn't going to build much muscle. You'll just build endurance, which is just as important, but not your goal. Here's some exercises to throw into your routine to shock your biceps into packing on some real muscle. 

Preacher Curls:
These are highly effective, and really help build your peak up. Choose your desired dumbbell weight. Or you can use a EZ Curl Bar, and plates. Sit at a preacher curl bench. Keep your back straight. Lift the weight upward, exhaling at the same time. Slowly lower the weight, and inhale.

Good place to start:
3 sets of 5RM

Bicep Curls:
These are just good to have in your workout. Choose desired dumbbell weight, or EZ Curl bar. Stand up straight with the weight by your side, or rested in front if you are using an EZ Curl Bar. Lift the weight up and exhale. Slowly lower the weight back down, inhale.

Good place to start:
3 sets of 5RM

Hammer Curls:
These are also great for helping build up those biceps. Choose desired weight. Hold the dumbbells as if you were holding a hammer. Lower the weights down and exhale. Slowly raise them back up, and inhale.

Good place to start:
2 sets of 5RM

Bicep Row:
This is a less known exercise, but none-the-less, very effective. Choose desired dumbbell weight. Slightly kneel. Lean forward a little bit. Hold the dumbbell with an underhand grip (palm facing up toward ceiling). Pull back as if you were doing a row. Breath.

Good place to start:
2 sets of 5RM

There you have it. Build biceps to die for. With this workout, you'll have them in no time.

Dedication is Everything.

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How To Workout While You Are Sick

Achoo!

Fall and winter are fast approaching, which means the cold and flu season is about to begin yet again. This can pose as a problem. First of all, because it means you will probably get sick. Which is no fun at all, and drags you down for days or weeks on end. Quite the damper on your life. Secondly, it means that you can't workout! Because almost any doctor will tell you to take it easy, rest, and refrain from any physical activity. But that's where this article comes in. Here's how to workout while you are sick.

Step One:


Make sure that you get enough fluids. This means water, juices, and tea. Not soda, coffee, or milkshakes. Keep them healthy. What the fluids do is flush the virus out of your system faster, and help increase your bodies reaction to fighting it off. That way you can be working out at full capacity in no time!

Step Two:


Rest, but not too much. Just make sure that you get enough quality sleep, and that in general, you take it easy. That way when it comes to working out, you can go harder.

Step Three:


Alright, how to workout while you are sick. First, the warm up. You don't want to burn yourself out before you even get started. Just do something light. Maybe some drills, a very light 5 minute run on the treadmill, or a quick jump rope session.

After you do that, do some light stretching. You don't want to pull any muscles or ligaments. Stretching is good for your general health anyway.

Step Four:

Now, you can get started with your routine. But, since you've got the sniffles, we're going to change it up a tad. As far as sets and reps go, those can stay the same. Or if you want, you can take some off. But the weight and intensity is what we are going to change.

First, how much weight to change. Instead of lifting at 70%, 80%, or 85%, today, you're just going to lift at 45%. This way you can still work your muscles, and not risk getting yourself sicker. You're not trying to build muscle today, just maintain it.

Now, if you are on a weight loss routine. All you're going to do is cut the time and intensity in half. If you normally run for 30 minutes at 7 mph. Then today, you will run for 15 minutes at 3.5 mph. Again, you still get a workout, just not a hard one. Although, unlike muscle, you still might burn some fat.

There you have it. How to workout while you are sick. Just take your time and stay with it.

Dedication is Everything.

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Explode The Size Of Your Triceps Fast

Now we're talkin'.

Explode the size of your triceps fast. Having big arms is sought after by a lot of people. Most people train their biceps to help achieve that T-shirt busting look. But just biceps won't get you that. It will give you out of proportion arms, and you don't want that. It looks weird. In order to get those arms, you need to focus on your triceps, which make up 2/3 of your arms size and mass. After you're done with this, you're going to need to buy a bigger size T-shirt for those guns. 

Here's the workout:

Kickbacks

Perform 3 sets of your 5 RM. Grab an EZ curl bar. Choose your desired weight. Lie down on a flat bench, holding the bar in your hands, lower it below your head. Now raise it up so your arms are straight. Hold for a second, don't lock your joint. Slowly lower back down.

Tricep Dips

Perform 3 sets of 10 RM. These are similar to dips, except they focus on just your triceps. Position two benches parallel to each other, roughly your legs width apart. Put your feet on one bench, and then your hands on the other. Lower yourself to the ground. Hold for a second. Slowly raise back up. If doing your body weight is too easy, then place a short barbell in your lap with some weight on it.

Diamond Push Ups

Perform 3 sets of max reps. Get into a standard push up position. Make your thumb and index finger into an L shape. Now make the shape of a diamond, or triangle, underneath your face. Lower yourself down. Hold for a second. Slowly raise yourself back up.

Tricep Pulldowns

Perform 3 sets of 5 RM. Position the pulley at the highest setting on a cable machine. Attach a bar, tricep rope, or a V-bar. Select desired weight. Pulldown the weight and fully extend your arms. Slowly lower the weight. Do not lower it all the way though. 

There you go, a killer workout to help explode the size of your triceps fast. Don't forget a new T-shirt.

Dedication is Everything.

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Build A Massive Chest Fast

Build a chest like this.
Link to original photo.

Every man wants a massive chest, and fast. Why? First, a large chest demands respect, and you will definitely get it. Second, it just looks good, whether you have your shirt on or not. Third, women are naturally attracted to big, strong chests. I think that's a good enough reason. But how does one get a chest like this? Read on for the workout.

First things first, make sure that you are getting proper nutrition with your workouts, and ample rest time before working the same muscle again. Now, here's how you build a massive chest fast.

Bench Press:
-Perform 3 sets of 5 reps. Be sure to maintain good form and breath properly

Dumbbell Bench Press:
-Perform 3 sets of 5 reps. Hold the dumbbells level with your chest, push them upward and squeeze them at the top momentarily. Then take a few seconds to lower them back down.

Incline Dumbbell Bench Press:
-Perform 3 sets of 5 reps. Set the bench to your desired incline, between 30 and 45 degrees. Hold the weights level with your chest, and push them upward and squeeze at the top. Take a few seconds to lower. This exercise will help you build a more developed chest.

Pec Fly's:
-Perform 3 sets of 5 reps. Choose your desired dumbbell weight. Lye down on the bench and hold the dumbbells in each hand, so your arms are spread out and level with your chest. So your body forms a T shape. Then raise the dumbbells up, and meet them at the top. Take a few seconds to lower. This helps build inner chest.

Push Ups:
-Perform 2 sets of as many as you can. Push ups are a very under rated exercise, as most people do the bench press instead. But the push up can help you build a good amount of muscle, and it increases your muscular endurance. Not to mention helps cut and tone your muscles.

Do this workout 3 times a week, and within 6 weeks or so you should see some very nice results.

There you have it, how to build a massive chest fast.

Dedication is Everything.

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Curl Till You Hurl

Copyright All Rights Reserved CaptureTheMoment
Link to photo and photographer

That's right. Grab some dumbbells, and start pumping until that dinner comes back up. Really? No! I don't mean it literally. What I mean is to do a lot of reps with moderate weight. This will really help you feel the burn. Here's how to do it.

1.) Pick a Weight, Any Weight.


Just make sure that you can do around 30 to 40 reps with this weight, for 3 to 4 sets. Just use your best judgement, it's not easy to get it right the first time.

2.) Warm Up


Always make sure that you warm up before you do any exercise. If you don't, it can cause torn tendons and muscles. I would suggest NOT stretching before you do your first set. Even though I'm sure your used to stretching thoroughly before a workout, I am too, just try not to. Because some new research has shown that stretching before you workout, especially before running, can cause you to pull muscles, tear muscles, or something more severe.

3.) The Workout


Now that you're loose, we can get started with the workout. First, a heads up, this workout is going to hurt, pretty bad. It will cause a lot of lactic acid build up, therefore causing some serious burning. But that's why it's called curl till you hurl, or until your arms catch on fire. Either one.

Pick up your weights, hold one in each hand, and lower by your sides. Raise completely up, and lower back down. Perform each repetition slowly, calmly, and with near perfect form. Do 30 to 40 reps, depending on how long you can last, or more reps if needed. Do this for 3, 4, or more sets if necessary. After a short while, you will start to feel it.

4.) Stretch


OK, now you can stretch those arms. This will help ease some of the pain, and will help fully work the muscles. Giving you a complete workout, and giving you better results. A good thing to do is hold the weights in each hand, and let them rest in the down position, so your arms are fully extended. This will give you a great stretch.

There you have it, curl till you hurl.
Have fun!

Keep dedicated!

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How to Bench Press the Right Way

Copyright All Rights Reserved j_pang
Link to picture and author

The bench press is probably the best known exercise there is. Any one who has just started working out, this is the one they will probably do first. But they also are probably not doing it right. Lets take a look at how to do it the right way. So you can see gains.

1.) Plant It

When you are lying on the bench, make sure that your feet are firmly planted on the floor. Do not put your feet up on the bench, this will drastically decrease your lifting ability. It will also increase your chances of injury. Ouch.

2.) Vice Grip

Grab onto that bar and grip like there is no tomorrow. The firmer grip you have on the bar, the more strength that it can give you. Therefore upping your bench.

3.) Arch

This is something that you MUST do to avoid injury while benching. When you are lying down on the bench, keep a slight curve in your upper back. About enough so you could fit your arm through it.

4.) Breath!

This is just plain obvious. You have to breath when ever you are lifting weights, or running, or doing anything. But especially when lifting. Because if you hold your breath, then it can cause dangerous spikes in blood pressure, which can lead to a burst blood vessel, and ultimately, death. Breath out on the positive portion of the rep, and in on the negative.

5.) Use a Spotter

Another obvious one. Never bench alone, it is very dangerous, especially if you are lifting like a man, heavy. It can cause serious injury or death. But, here is what to do if you are in a situation where there is no spotter available, and you cannot put the rep back up. It is called "the roll of shame". Simply lower the weight to your chest, lean forward and up slightly, and roll the barbell down your abs until it is completely off you. Warning: This WILL hurt! But please, don't make it so you need to use that.

OK. There you go, how to bench press the right way. Now make sure that you follow these tips. Hmm?

Keep dedicated!   

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Gain Muscle Mass Fast

Copyright All Rights Reserved By jsmith2482
Link to picture and photographer

Everybody wants to achieve that lean, muscular look. Like the picture above. You know it. But, it is not easy to achieve, as it takes a lot of hard work and dedication. Here are some tips to gain muscle mass fast.

1.) Protein

Besides water, protein is one of the most abundant substances in your body. So obviously, you need it. Not only to survive, but also to build muscle. Whey protein is the best choice as far as supplements go. It is absorbed by your body the fastest, and will repair the muscles the fastest. But you should try and get most of your protein from foods. As this provides you with the most natural form of protein. Eat lean meats like chicken, lean red meats, and fish. Also eat nuts, as these are high in protein as well.

2.) Chillax

Muscles don't grow in the gym. They grow when you are resting. So that is why in order for your muscles to grow, you must simply chillax. Take it easy on your off days, enjoy life. Maybe go to the movies, or a water park, wash that dirty car of yours, anything, just rest. Make sure you allow 48 hours of rest between working one muscle group.

3.) Stretch It Out

Stretching is very important, no matter what sport you play, or how active you are. You must stretch to maintain flexibility, and to help your muscles grow. A good thing to do, is when you are holding the weight, let the weight fully stretch the target muscle, when you are in the down position of the rep. I.e.: when you are at the beginning of a bicep curl. This will break down the muscle fully, to help with maximum muscle growth and repair. Plus you'll be as flexible as a bendy straw.

4.) Push the Limits

In order to build muscle, you must apply enough stress to your muscle to create the need for them to adjust, and grow. This is called progressive overload. So for each muscle group you are working, perform 3 sets. Within these sets perform 5 or 10 reps, each with your RM, or Rep Max. So if you choose 5 reps, then lift a weight heavy enough, so that you can only complete 5 reps with proper form. Just make sure you don't hurt yourself. 

Those 4 tips right there should help you gain muscle mass fast. Just follow them and you will see results in no time at all. 

Thank you for reading!

Keep dedicated!

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How To Not Be Sore After A Workout

How to not be sore after a workout.

We've all had those days. Where we go to the gym, put in a real good workout. Then we take our protein supplement. Go to bed and the next morning you're so sore you can hardly get out of bed. If this has happened to you, then you should read this article.

Icing


No, I'm not talking about the kind on a cake. I'm talking about going into your bathroom, filling the tub with cold water, and sitting in it for about ten minutes. But there is some controversy about this method. Some people say that it has absolutely no effect on your muscles and how they repair. Then some people, would swear by it and say that it truly makes a difference. I believe it does.

How To Do It:
-Fill your bathtub up so it has enough water to cover the area you want to not be sore.
-Now set a timer for 10 to 15 minutes, don't go to long in it. We're not trying to freeze ourselves.
-Then sit in it, obviously.
-Here you have a choice. When you get out, you can A) just dry off. OR B) you can drain the bathtub really quick, fill it with hot water, and then sit in that. Though this works better if you have two bathtubs. If you do, then you can switch between each one every few minutes. Some believe that this is more effective.

Stretch


This is a commonly overlooked method to not be sore. Also it will help you maintain flexibility. Before each workout you should warm up good, and stretch very thoroughly. After each exercise (set) you do, stretch the muscle group you worked. Then after your workout, cool down and do another thorough stretch session. This will help a lot.

Drink Water


Make sure that you drink a lot of water. At least 10 glasses a day. This will help keep toxins out and remove some lactic acid from your body. Lactic acid is what accounts for the soreness.

There you are, just follow those simple steps on how to not be sore after a workout, and you will feel much better. And you won't be stiff as a log either.

Keep dedicated!

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Starting A Workout Program, Part 2: The Routine (Add Muscle)

Thanks for coming back! I hope this blog will prove to be as useful as possible to you. Don't forget, if you have any suggestions, just leave a comment for me.

Check: Have you determined your goal yet?

Now, lets get into actually developing the routine. Ok, since you've determined your goal. Use that to tweak the layout to your liking and needs. This is a 5 day split designed for gaining muscle. The next post will be for losing fat, so hang tight!


Monday: Chest
Flat bench press: 3 sets of 5 reps using your 5 RM (Rep Max, abbreviation RM will be used)
Incline bench press: 3 sets of 5 reps using your 5 RM
Pec deck machine: 3 sets of 5 reps using your 5RM
20 Pushups


Tuesday: Back
Lat pulldowns: 3 sets of 5 using your 5 RM
Seated rows: 3 sets of 5 using your 5 RM
Dumbbell rows: 3 sets of 5 using your 5 RM


Wednesday: Shoulders
Shoulder press machine: 3 sets of 5 using your 5 RM
Front raises: 3 sets of 5 using your 5 RM
Lateral Raises: 3 sets of 5 using your 5 RM


Thursday: Biceps & Triceps
Bicep curls: 3 sets of 5 using your 5 RM
Bicep row: 3 sets of 5 using your 5 RM
Tricep push downs: 3 sets of 5 using your 5 RM
Kickbacks: 3 sets of 5 using your 5 RM


Friday: Abs
Weighted crunches or sit ups: 2 sets of 15 using desired weight
Plank: 2 sets at 1 minute intervals
Side bends: 2 sets with desired weight

There you have it folks! A five day, muscle blasting split, guaranteed to make you sore. Be sure to check back real soon for the fat burning workout. Keep dedicated!

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