Five Common Work Out Mistakes

Here I give you a small list of five things you should avoid in the gym in order to achieve better results and in the same time enjoy the time you are spending trying to build muscles.

1. If you are working out alone, do not let inexperienced people help you out. Always refer to the gym master so that you get the appropriate directions.
2. If you feel any unusual muscle pain or your back seem to protest, do not force yourself to end the workout. You could end up with an injury causing you to lose training for a long period.
3. Morning hours are the best for work out. Directly, after a good night sleep your muscle potentials are at their top. In the afternoon instead, daily activity is being a counter factor.
4. Use the treadmill always at the beginning of your workout. That way you avoid the extra muscle fatigue, and you give your body the chance to perform the best way.
5. Do not let different opinions overwhelm you and keep you distracted from your one and only goal, which is how to improve your strength training muscle routine. The internet, gym talk and magazines often give you tips and advices that are not compatible with each other.

After all the best guide is your own self and experience. Research never harmed anyone but sucking any information about bodybuilding is not the ideal way to support your mass building routines either.
Keep those muscles pumping! We will be back with more.

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more interesting articles, videos, photos e.t.c. about bodybuilding and fitness.
http://www.strengthtrainingmuscle.com

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Bodybuilding Workouts For Size And Shape

If your are looking for bodybuilding workouts for size and shape you have come to the right place. Too many people waste time and fluff in the gym. You are obviously different or ready to take your muscle building to the next level if you are researching bodybuilding workouts for size. Lets get right down to it and find the best bodybuilding workouts for you.
Bodybuilding Workouts For Size Is Not Linear
If you are wondering what I mean in the above statement, you are right to be confused. It is a bit cryptic. What I basically mean, is that muscle building does not happen in a constant, continuous fashion. As in, you do not just get bigger on a constant basis. Is that clearer? I hope it is.
Without boring you, I am trying to say that you must alter your bodybuilding workouts for size accordingly. Doing the same workouts will not give you constant muscle gains. You need to use strength training workouts and other various training styles.
In doing so, you will get little growth spurts. It may not be constant gains but it prevents you from plateauing and spinning on your wheels. Also it feels great when you take these little growth phases.
Volume Training And Intensity Workouts
Time and time again, proven bodybuilding workouts for size, are volume training and intensity workouts. This is mainly due to the fact that, they force the muscles to work hard and cause a lot of damage during the workouts. Your muscles have no option to recover and grow afterward.
Of course you must pay attention to the first tip, meaning if you constantly do one type of workout. Your muscle building gains will eventually stall and stop. Now that does not sound to good my friend now does it? Not to worry though, as I can help you avoid this.
Bodybuilding Workouts For Size Is Part Of The Solution
This is where I bring everything together for you and help you choose the best bodybuilding workouts for size. Or more importantly help you create a bodybuilding workout routine. This is where you do not follow a bunch of workouts thrown together with no end goals. But follow a complete routine with muscle mass being the end goal.
The way to constantly increase muscle mass and size is to combine periods of volume training and strength training. Remember how we discussed that increasing muscle mass is not linear?
Therefore by following periods of volume and strength you are constantly hitting your body with different training styles. You build up strength for while, then use that extra strength to build more muscle (this is your growth spurt).
You then use that extra muscle mass to build more strength by causing neural adaptations with that new muscle tissue. Then rinse and repeat.
All this equals; constant and never ending strength and muscle gains. Sound good? Of course it does.

To get free bodybuilding workouts for size and strength, click the links: Click here to get your free bodybuilding workouts for size and strength. Article Source: http://EzineArticles.com/?expert=William_Coulter

Bodybuilding Tips - How Much Carbs Do You Need to Build Muscle

Most everyone trying to build muscle is looking for the quickest way to gain lean muscle and make it a quick recovery from the exercise routines they are doing. The question is, what are the right amount to carbohydrates that they should be consuming?

You should always eat at least 6 times per day feeding your body it's requirements, and not how much your stomach will fit. With that said, it is very important that you get at least 30 grams of protein and some of the quality carbohydrates in your meals. Remember to stay with whole grains, brown rice, oats, and whole grain bread for good carbohydrates. Good proteins are chicken, egg whites, tuna, red meat and fish. If you are vegetarian like I am, then you will want to steer away from too much soy and go for rice, almond, or any of the nuts for protein.

Stay away from simple carbohydrates. These are the carbohydrates found in sugar, and soft drinks. Simple carbohydrates give you an instant energy but they will drop you right back where you came from after a short amount of time. Excessive sugar causes a bad effect on our insulin metabolism and leads to fatigue and fat storage.

About 30-60 minutes before you workout, eat a small meal that contains a good portion of complex carbohydrates and protein. The complex carbohydrates will give you the energy to train long and hard. The protein will assist your muscles during your workout as you break them down.

After your workout, the meal/shake is the most important nutrition for your body. Right after your workout, your muscles are broken down and are in desperate need for nutrients. You must consume a good amount (40-50 grams)of protein, and carbohydrates are also important because they spike your insulin hormone which will release your growth hormone. A supplement shake such as Shakeology, is the best method to getting these nutrients into your body followed by a good meal within 60 minutes of working out.

Drinking water is the most important part of your daily nutrition routine. Your tissue health and their performance and resistance to injury depends on the amount of the water you drink. Drinking "negative" water throughout your day (half of your body weight in ounces), will keep every tissue of your body hydrated and healthy.

Lori Davenport

For more information visit me at: http://www.WorkingOutWithTony.com

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Female BodyBuilding Fitness Secrets

Tips for Bodybuilding by Females

It takes a lot of hard work and dedication to become a female bodybuilder. Female bodybuilding is not a sport but it is a lifestyle which female athletes love to live. The main advantage of female body building is that their self esteem and self confidence increases.
For building your bodies you need to take care of many aspects. The main essential aspect is that you should take good rest. Rest allows our muscles to recover and thereby grow. So, you should sleep for a minimum of 8 hours every day.
You even need to eat right in order to lose the excess body fat. Junk food should be avoided and you should include more of whole and natural food in your daily diet. For stabilizing the blood sugar in your body, you should eat a balanced meal every three hours which contains protein, fats and carbohydrate. Eating meals more often will help in giving a consistent flow of nutrients to repair your muscles. Some athletes even use steroids as it increases their testosterone levels. However research has proved that these have some side effects like producing more hair on your body or deepening your voice. Hence, it is better to avoid them and choose something which is safer. Workouts which incorporate cardio exercises should be a part of your daily program.
There are many bodybuilding forums online which discusses about how to exercise and what supplements should be included in your daily meals. By joining them you can communicate privately with other members and get advice on related topics. You can even share tips with other members.

So, what are you waiting for? Join these bodybuilding forums and learn more about female bodybuilding

Article Source: http://EzineArticles.com/?expert=Yogini_Bhambhani

Fulfilling Your Dreams

I just retired after eighteen years in the forces and I had the opportunity to do something that I have always had as a dream. Lots of other men in my position get jobs as truck drivers or in security firms, but I didn't want to do that, I wanted something more active and more entrepreneurial. I wanted to open up my own gym.
I was quite involved in the army's body building and iron man competitions and I knew that this was my passion. I used my pay off and part of my pension to buy an old industrial unit and set about painting it and getting it ready. I even built a sauna and an ice bath.
After three months of hard work the unit was beginning to look like a gym - all the equipment was in, the painting was done, the changing rooms and showers were installed but I hadn't thought much beyond that infrastructure. I hadn't thought about a drinks machine or a fridge, I hadn't thought about the point of sale items such as body building supplements.
In the forces I had dabbled with sports supplements, but I never stuck to one brand and I'd often go for months without taking any muscle supplements at all. But with the training I was doing I could afford to. Also the army diet was very heavy on protein anyway. But I realised that if I was opening a gym I needed to sell body building supplements.
I opened the gym and during the first month I talked to all the serious body builders to find out what bodybuilding supplements they use. I had done a lot of research and had product samples sent over to the gym.
I now sell a wide range of body building supplements, including Met-rx and Sci-Mentor. My customers love it - especially the Met-rx Big Bars 100 - they are just like a big, manly chocolate bar packed with nutrients. Selling big branded supplements has made the gym look more professional and I am happy to endorse any product that promotes the body's well being.
Conclusion
In the army I didn't need to use too many body building supplements, but now that I am taking this a little more seriously I do. I figured that if I find products that I want to use, other people will want to use them too, that's why I sell body building supplements from my gym.

Serious about fitness? Gary Star invites you to join Goldstar Supplements Ltd. A new online health supplement supplier guaranteed to offer you the very best discounted prices for top products.
We are dedicated to providing our customers with a wide range top quality brands and sports supplements at the very best prices.
Visit our website today and get some knock out deals. http://www.goldstarsupplements.co.uk

Article Source: http://EzineArticles.com/?expert=Gary_Star

Six Things to Avoid in the Gym

Here I give you a small list of 6 things you should avoid in the gym in order to achieve better results and in the same time enjoy the time you are spending, trying to build muscles.
1) Do not let a bad day at work, or anything else, influence your will to go to the gym and have yourself a decent workout, clear your mind and focus in your training.
2) Do not go to the gym, if you are having a headache, hangover or feeling weak. Any attempt to work out will probably make you worse. Missing a training day is not a disaster.
3) Always use a towel in the gym. People I know experienced skin infections, caused by a sweaty machine.
4) Never forget to drink water or any other iso fluids, even if you are not feeling thirsty.
Muscle cells consist about 70% of water, so it really is vital for our organism to keep it supplied with fluids.
5) If you have a gym partner, focus on your training routine and do not let yourself getting involved in long term conversations. Choose your gym partner wisely, depending on how concentrated he/she is on what you are both doing. 40 sec should be the top resting period between sets, if you want to keep those muscles pumped with blood.
6) Do not just count when you are exercising, aiming to get over with the set. If your strength training routine is advanced, try to bring your muscles to their limit by performing an extra press or curl, just when you are about to give up.
Keep working those muscles. I will be soon coming back with more tips.

Chris G Pap http://www.strengthtrainingmuscle.com Article Source: http://EzineArticles.com/?expert=Chris_G_Pap

Massive Bench Press - The Countdown Bench Press Workout

Bench Press Countdown Workout

This is a bench press workout that my training partner and I employed prior to the 2008 British Bench Press Championship where I benched 225kg raw. This was my biggest ever raw benchand I proved to myself that my training principles worked.

The workout consists of four workouts in a ten day period. The individual sessions alternate as follows:

1. Heavybench press and assistance.
2. Heavy squat and speed deadlift.
3. Speed bench press and assistance.
4. Speed squat and heavy deadlift.

The 10 day cycle is a mini cycle of workouts within a larger cycle that runs for 30 days and this larger cycle is part of an even larger cycle that runs for 90 days. Once in the 30 day period a single 1 rep maximum press was attempted to calculate progress. Each 30 day cycle concentrates on a specific bench assistance piece of equipment e.g bands or chains. Prior to starting this training schedule my training partner and I both benched our 1 rep max so we could calculate weight percentages. My 1 rep maximum was 195kg. We trained three days a week on a Monday, Wednesday and Friday. Shoulders were trained hard and heavy on the speed day.

The workouts are as follows:

Notes:

* Under the column weight I have written the % of my 1 rep max for the flat benchonly. This figure is approximate and is rounded up to the nearest 5 or 10 kilogram jump.
* On the days not mentioned e.g. the Wednesday of the first 10 day cycle I am training squat and deadlift.
* All close grip presses are lowered to a 3 board height.
* On heavy bench day I always do close grip press as well.
* Warm up properly prior to exercise including warming up on the specific exercise.
* All workouts are done using wrist wraps only.

First 30 Day Cycle

Monday Flat Bench Press 5 sets 5 reps @ 160kg (80%) Friday Speed Bench Press 8 sets 3 reps @ 100kg (50%) Wednesday Flat Bench Press 8 sets 3 reps @ 175kg (90%) Monday Speed Bench Press 12 sets 2 reps @ 100kg (50%) Friday Flat Bench Press 3 sets 1rep @ 200kg MAX. Wednesday Speed Bench Press 12 sets 2 reps @ 100kg (50%)

On the heavy bench training day I complete 2 chest assistance exercises and 3 tricep assistance exercises. The exercises are from the following lists but the list isn't exhaustive and other exercises can be added:

Bench Assistance Incline Press Decline Press Flat, Incline, Decline Flyes Pec Dec Flye Floor Press

Tricep Assistance Close Grip Press Skull Crushers / Kettlebell / Barbell Tricep Pressdown Dips Rack Lockouts

This cycle is now repeated for the second 30 day cycle only now instead of just plainpressing I introduced BANDS. I used medium blue woody bands which add approximately 20kg onto the bar weight at the top of the movement meaning an 'empty' bar now weighed 40kg. My 1 rep max had now increased to 200kg so all calculations now have to be worked out on this new weight, however, due to the introduction of the bands I actually reduced the bar weight by 10kg! Bands were used for both speed and heavy days.

At the end of the second 30 day cycle we again tested our 1 rep max bench in order to calculate what bar weight we needed for our third and final cycle. My 1 rep max had now increased to 205kg and I was feeling very strong and happy I had broken the 200kg barrier.

The third cycle repeated the previous two only instead of bands we introduced CHAINS. To each side of the bar I added 17.5kg in chain weight meaning an 'empty' bar now weighted 55kg. My 1 rep max had now increased to 205kg so I had to recalculate my workout percentages to take this into account. Chains were used for both speed and heavy days.

Finally, at the end of this cycle I tested my 1 rep max again and managed to bench 210kg. The most I had ever managed without wearing a specialist equipment. I was obviously delighted with the result and both my training partner and I had never felt stronger. I now rested fully for 2 weeks, not training even once during this period. Then on the Saturday I competed in the British Championship and benched 225kg which surprised me as this was 15kg over my previous best which shows how important rest and nutrition is within a training routine.

Conclusion Bands and chains look confusing and are often difficult to control but persistence can offer great gains in return. Explosive power off the chest is greatly increased driving you through previous sticking points. Training only 'heavy' once every 10 days allowed the muscles to completely recover and I felt fresh for every workout. Speed training increased the explosive power even more and allowed me to bench press quicker even on the heavy days.

For more information on bench pressing, bench press tips, bench press videos and bench press workouts please visit my website at www.increasebenchpressnow.com.

Lloyd Strang, British Powerlifting Champion

Coming soon more bench press, squat and deadlift articles from a British Powerlifting Champion and a World Powerlifitng Runner up.

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Bench Press - Common Mistakes

Bench Press Mistakes

The bench press is the most popular lift in the gym. Everyone is doing it and most doing it wrong. In my previous article I explained how to 'Bench Press to Impress' and detailed how the bench press should be performed.

This article is about the bench press mistakes a lot of people make and what to do about it! I bet you have made at least one of these mistakes in the past or are still making them now, I know I have.

Bouncing the Weight
Bouncing the weight off the chest is probably my biggest mistake and the one I see most often. As the bar touches the chest you should pause briefly before the pressing motion to avoid injury. The pause also keeps the tension in your body and allows for a more powerful press.

Going too Heavy
This is an ego mistake and can be caused by many things, a good looking girl working out nearby, your lifting partner getting through a sticking point and overtaking you or a newbie you want to impress. However, going to heavy is a big mistake and can actually put your training back. A weight that is too heavy can throw your position out and make you unstable on the bench thus risking injury and even worse a failed lift! Stick to completing your 1 rep max lift just once in a while and do not make it a regular thing.

Maxing Out Every Week
This is similar to 'Going to Heavy' only this time you are literally working yourself into the ground every week. This breaks and tears down the muscles which causes your bench to drop which is opposite of your goals. Max out your workouts every couple of weeks to keep up the pressure to improve without the dangers of injury and burning out. The rest of the time work hard but within limits.

Incorrect Benching Position
Gripping, lowing and pressing correctly can add huge weight to your maximum lifts so obviously the opposite is also true and an incorrect set up can dramatically damage yourpress. Make sure you lock you shoulders, glutes and feet in position and keep them locked. See my article 'How to Bench to Impress' for a more detailed explanation.

Benching too Often
Why, oh why, do I see people bench pressing every workout? This does not make you stronger, in fact, completely the opposite. Your chest does not have time to recover and thus the muscle never has time to repair, grow and strengthen. Once a week please!

Touching the Chest too High
This is closely linked to 'Incorrect Benching Position'. When at the bottom of the lift the bar should touch around your sternum. This keeps the forearms as vertical as possible and is the strongest possible position. Higher up the chest takes away the power and can cause injury to the shoulders as the wide, flared elbows separate the joint.

Not Warming Up Properly
Probably the hardest mistake to correct. Too many warm ups and you are too fatigued for the top sets, too few and you are risking injury to cold muscles. I try to complete at least four warm up sets usually based on 20, 40, 60 and finally 80% of my working set. For example if I was going to complete 8 sets of 3 reps with 160kg my warm up might look something like:
15 reps with 30kg.
10 reps with 60kg.
8 reps with 100kg.
5 reps with 130kg.

This is nearly 30 reps to warm up the muscle but only 5 reps with any significant weight.

Conclusion
Any of these mistakes can stall your bench press progress and stop you reaching your goals. Drop the ego, drop the weight, get the technique right and increase your bench press now. In 2005 I could bench press what I though was a very respectable 120kg and then I met my friend Dave 'Bulldog' Beattie and he changed my perspective of what I thought was a good bench press. Watching him bench press close to 300kg made me realize I had to improve. He taught me the above principles and in 2009 I finished second in the WPC World Powerlifing Championship and benched 285kg just six months after injuring my pectoral muscle in a raw competition. My best 'raw' bench press in competition is 225kg in 2008.

Lloyd Strang
British Powerlifting Champion
For more information, bench press tips, world records, bench press workouts and much more please visit my site at http://www.increasebenchpressnow.com

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Working Out for Cosplay

Want to cosplay your favorite character at a convention, and need to workout to get that right look? I'm here to help! Below are some simple exercises you need almost no equipment for. Remember to set realistic goals - such as allowing enough time in advance to obtain the look you want. Depending on what your goal it could take a few weeks to a few months.
1. Stretches, pushups, crunches, duck walks.
2. Alternating front raises with dumb bells - works anterior deltoid. Allow your body to swing as little as possible - maintain correct form at all times.
3. Military presses with curl bar - works the deltoid muscles in the shoulders as well as the core and legs, which you must use to stabilize the weight.
4. Squats with curl bar - works the quadriceps. If you have trouble with your knees or ankles, lower the weight or do squats normally without the bar.
5. "Nose breakers" with curl bar - works the triceps.
6. Curls - works the biceps. Back should be flat against the back of the chair with elbows locked in.
7. Bench press - triceps and pectoral muscles. For heavy weights on bench, ALWAYS. ALWAYS. ALWAYS. Have a spotter and maintain correct form.
8. Dead lift with bar bell - works grip strength with the erector spinae, gluteus maximus, adductor magnus, hamstrings, and quadriceps serving as the primary muscles.
9. Pullups - works the Latissimus dorsi. The body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended.
10. Bonus level - one armed pushups! These work primarily the pectorals, triceps, and deltoids.
View a demonstration of these exercises - http://www.youtube.com/watch?v=QEdnl3_BaiY
Thinking about starting a weight routine? Find yourself an experienced workout partner to help out. Start slow with low weights and low reps - over time build gradually. Moderately heavy to heavy amounts of lifting should be done every other day to allow time to recover. ("Heavy" depending upon what level of training you are at.) Gradually introduce more protein into your diet from high quality sources. Always try to eat fresh and drink things like water, tea, gatorade, fruit smoothies etc instead of regular sodas.
Want to tone up? High reps, low weight. Bulk up? High weights, low reps. Again, anytime you hit the weights hard - whether bulking or toning - let yourself recover. Get high quality protein after EVERY weight workout. Period.
Need to lose weight? Get out and get movin'! Get any kind of cardio you can fit into your daily routine. Do laundry, some yard work, walk the dog, whatever! Get on the bike, jog, take an aerobics class...The list goes on! Find a friend to go outside and get active with - have fun with it!
Even if you're already in good condition, it may still take time to adjust to a different routine. For example, it took me several months to adjust my routines and obtain the right upper body look for Terry Bogard, even though I had already been into lifting for a while. The major parts of the routine were: Keeping up a solid amount of cardio to ensure that I would look "cut". Doing low weight / high rep weight routines to build just enough well-toned muscle in the right places. Lots of plyometrics and calisthenics (duck walks, bunny hops, pushups etc) to finetune the "martial arts" look. Also, eating plenty of fresh foods, and lean meat.
CAUTION. Always remember to warm up for a minimum of 10 minutes of stretching and light calisthenics before any routine. Skipping rope for at least two minutes after warmups is recommended.

The author is the chief instructor at Johnston Karate, based in Lake City, South Carolina.

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