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Best Pre-Workout Foods
AffiliateScout.comBest 6 Tips For Bigger Arms
1) Get the order right
Perform the best mass-building movement early in your workout when fatigue levels are low, those with which you can push around the most weight and generate just enough momentum to get you over a sticking point.
2) Load up the volume
Not doing enough heavy sets won’t provide the muscle-building stimulus you need, let alone trigger the hormonal bath that’s conducive to building bigger arms. Though you can certainly overdo it — as many beginners mistakenly do — aim for at least 8–10 working sets on biceps day.
3) Work in a rep range that actually builds muscle
You may not be acquainted with the scientific research in the field of exercise science, but you should know that not all sets are created equally, at least when it comes to building muscle. A tough set of eight reps may be just as hard as doing a tough set of 20, but you’d have to use a much lighter weight on the set of 20, and that weight won’t be sufficient to maximally build muscle. You want to reach muscle failure between 8–12 reps.
4) Bump up the intensity
Reaching the point of muscle failure is critical in the growth equation as opposed to simply ending the set when discomfort sets in. While you don’t want to take every set past muscle failure, strategically taking 1–2 sets of every exercise beyond failure can speed growth if you can withstand the intense pain that comes with this type of training. With each of the biceps exercises listed we recommend a strategy for working past failure, although there are certainly plenty of others to choose from that range from forced reps to negatives, drop sets and partials.
5) Get out of your comfort zone
While a workout may at first seem like it really works, after a while your body grows accustomed to it and any changes in muscle strength and growth begin to slow down. Rather than doing the same workout again, it’s time to introduce some changes into your routine. Here, we recommend several alternatives to each move to reduce your chance of hitting a training plateau and ensuring those gains continue.
6) Finally, don’t expect results overnight
Good bodybuilders have been training hard for many years; guys with pretty good physiques probably a year or two. Be in it for the long haul; consistency matters and skipped workouts add up. If you really want big arms you’re going to have to pay the price. We all have to pay it.
You need to realize that the road to bigger biceps consists of a lot more than just a list of exercises, and maximizing all those factors puts you on the fast track to growth. Stay hungry to learn more and try new ideas and you’ll quickly separate yourself from the dozens of others in your gym who may be training hard, but not making near the progress that you are.
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6 Tips for a Ripped Six-Pack
Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.
A lean, deeply-chiseled set of abs is — without fail — right at the top of every M&F reader's wish list. Quite often, the promise of a killer midsection is the only mental motivation they need to push through a tough workout or to chew through another high-protein, low-flavor meal. Yet in a recent poll conducted right here at muscleandfitness.com, an astonishing 46% of you said that abs and obliques are the muscles you tend to slack off on the most.
While diet is certainly the main factor in getting that shredded look in the middle, training your abs with regularity is also important. Regular abs training not only helps you achieve that M&F cover model look, but it boosts your overall core strength, making you stronger on all the lifts that burn the most fat such as the squat, bench and deadlift.
Here are 6 tips to help you conquer your abs neglect.
1. Train abs, calves and forearms together
The big-boy lifts — the ones that build the most muscle — are quite understandably the priority for most guys at the gym. The problem is, once you're finished squatting, leg pressing and benching yourself to complete exhaustion, you probably don't want to dive into an abs session. To remedy this, M&F Fitness Director Jimmy Pena, MS, CSCS recommends scheduling one session a week for abs, calves and forearms. "Training all of these bodyparts together in one session ensures that you're attacking them with the utmost intensity," he says. "No need to worry about being too tired to get to them at the end of your workout."
2. Do your abs at home
The good thing about abs is that they can be trained anywhere. "If you find spend some time at night watching television, promise yourself to do abs during all commercial breaks," says M&F Senior Science Editor Jim Stoppani, PhD. Cycle between reverse crunches, oblique crunches and regular crunches for sets of 12-20 reps. You can also do this at the office. Every hour drop to the floor and cycle through these three exercises. (Note: This works best if you have an office with a door, or if you're not concerned about your coworkers thinking of you as a body-obsessed lunatic.)
3. Do your abs in traffic
Yeah, you read that right. In traffic. But how? "Do static ab contractions while driving," says Stoppani. "Simply flex your abs and hard as possible while crunching down and exhaling. Hold for a count of five, then relax and repeat until you get to where you're going." You can also work your deep transverse abdominis — the muscles that keep you from having the dreaded beer gut — by pulling your belly button in toward your spine, and holding for a count of 10. Repeat this up to 10 times.
4. Do staggered sets
In between sets, instead of resting with your glutes on the bench, rest that muscle group while doing an ab exercise between sets. "But only use this method if working a smaller bodypart," cautions Pena. "Doing abs in the middle of a heavy workout — between sets of squats, for example — can weaken your core and put you at risk of injury."
5. Learn to multitask
Instead of walking out on a good abs workout, learn how to multitask. In addition to all of the techniques listed here, you can also try six more strategies that we outline in "Multitask for More Muscle" in the September issue of M&F, on sale August 4. In particular, you'll want to read up on the tri-sets method, which presents an equally challenging spin on the abs/calves/forearms workout listed above, and the cardio/abs HIIT (high-intensity interval training) routine, which is guaranteed to work in no time flat.
6. Rethink abs training
Instead of merely focusing on the aesthetic reward at the end of the tunnel, give more thought to how abs training contributes to your overall body composition. "Having a strong set of abdominals absolutely makes you stronger on all of your bigger lifts like squats, deads, benches, and overhead presses," says Pena. "And those are really the lifts that cause lasting, dramatic changes in your body because they work the most muscle. If you're skipping abs workouts, then you're not just shortchanging your abs — you're reducing your overall potential for a better look."
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How To Get Ripped
For most guys in the gym, figuring out how to get ripped is a priority. Some just want to be "big," but they make up a very small group of the population. Most men want more: They want to not only be big, but also be lean enough that all of their muscle definition is visible. After all, for most of you, part of the reason for going to the gym is to help you look better. Learning how to get ripped will certainly accomplish that.
But what does it take to get ripped? A proper diet? A specific exercise program? Or is there a supplement that holds the key to making the biggest difference? It takes time to get ripped. Unfortunately, it isn’t an overnight phenomenon and it will take a considerable amount of hard work, but if you approach this work smartly it’ll take far less time to get ripped than if you don't.
Those who don't train with productive methods end up spending more time in the gym, but they see less drastic results. Be sure you keep the following in mind when you want to get ripped so you don’t become a part of that particular group of individuals.
Diet
Potentially, the single most important factor in your quest to get ripped will be your diet. Getting lean is about 70% dietary effort, 20% proper workout programming technique, 5% psychological (because, let’s face it, temptation is around every corner), and 5% sheer determination.That said, don’t fall into the trap of thinking there is one single diet that is going to get you results. There are a number of very good diet setups out there that you can most definitely follow to achieve your goals.
Be certain that you are consuming fewer calories than you need to maintain your weight. Fat loss is really just a simple mathematical equation; it considers the compounding factors of where calories come from, times when your meals are being eaten, and so on. These are all personal preferences that help to determine whether or not you're able to stick with the diet in question.
If you don’t stick with the diet you aren’t losing fat, are you? So, whatever diet is going to be most comfortable for you, while still allowing you to eat hypo-calorically, is the one you should be following to get ripped.
The one exception would be protein intake, as you should be consuming a minimum of one gram per pound of body mass in order to prevent muscle loss. Losing weight is of no use if you aren’t losing fat weight. That’s the critical factor that will determine whether you end up looking like a smaller version of your current self at the end of the diet or a version that is leaner and appears more muscular.
Rather than giving you specific foods to eat, shoot for a calorie intake of between 10 and 12 multiplied by your body weight. This is a fairly good approximation of the calories you should be consuming for weight loss, along with one gram of protein per pound of body weight.
After that, aim for 15% of those remaining calories for fat (or higher, whatever your preference) and fill in the rest with carbs.
It should be clear, if you’ve ever tried dieting before, that certain foods will help satisfy your appetite better and keep your blood sugar levels under control (thus, preventing rebound hunger), so the more you can incorporate these types of foods the better the chances you’ll have when you try to get ripped.
Remember to take in some protein and carbohydrates around your workout period, for both muscle glycogen replenishment and to help give you the energy you need to get through the workouts in the first place.
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Bodybuilding Motivation - No Time To Waste HD
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Ronnie Coleman : Pro Bodybuilding Profile
Name: Ronnie Coleman
Website: www.ronniecoleman.com
Location: Texas
Born: May 13, 1964
Birthplace: Monroe, Louisiana
Off-Season Weight: 315 Lbs
Competition Weight: 300 Lbs.
Arms: 22"
Pro Qualifying Event: 1991 World Amateur Championships
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Competitive Record ///
- 2006 Mr. Olympia - 2nd
- 2005 Mr. Olympia - 1st
- 2004 Mr. Olympia - 1st
- 2003 Mr. Olympia - 1st
- 2002 Grand Prix Holland - 1st
- 2002 Mr. Olympia - 1st
- 2001 New Zealand Grand Prix -- 1st
- 2001 Mr. Olympia -- 1st
- 2001 Arnold Classic -- 1st
- 2000 JOE WEIDER'S WORLD PRO CUP - 1st
- 2000 Grand Prix England - 1st
- 2000 IFBB Mr. Olympia -- 1st
- 1999 IFBB Grand Prix England -- 1st
- 1999 IFBB Joe Weiders Pro World -- 1st
- 1999 IFBB Mr. Olympia -- 1st
- 1998 IFBB Mr. Olympia -- 1st
- 1997 IFBB Arnold Classic -- 4th
- 1997 IFBB Grand Prix Czech Republic -- 4th
- 1997 IFBB Grand Prix England -- 5th
- 1997 IFBB Grand Prix Finland -- 3rd
- 1997 IFBB Grand Prix Germany -- 5th
- 1997 IFBB Grand Prix Hungary -- 6th
- 1997 IFBB Grand Prix Russia -- 1st
- 1997 IFBB Grand Prix Spain --7th
- 1997 IFBB Ironman Pro Invitational -- 3rd
- 1997 IFBB Mr. Olympia -- 9th
- 1997 IFBB San Jose Pro Invitational -- 6th
- 1996 IFBB Grand Prix England -- 5th
- 1996 IFBB Grand Prix Germany -- 5th
- 1996 IFBB Grand Prix Spain -- 5th
- 1996 IFBB Night of Champions -- 2nd
- 1996 IFBB Mr. Olympia -- 6th
- 1995 IFBB Grand Prix France -- 4th
- 1995 IFBB Grand Prix Russia -- 6th
- 1995 IFBB Grand Prix Ukraine -- 3rd
- 1995 IFBB Night of Champions -- 3rd
- 1995 IFBB Mr. Olympia -- 11th
- 1994 IFBB Mr. Olympia -- 15th
- 1993 IFBB Chicago Pro Invitational -- 6th
- 1993 IFBB Grand Prix France -- 4th
- 1993 IFBB Grand Prix Germany -- 6th
- 1993 IFBB Niagara Falls Pro Invitational -- 6th
- 1991 NPC Nationals -- 4th Heavyweight
- 1991 IFBB World Amateur Championships -- 1st Heavyweight
- 1990 NPC Nationals -- 3rd Heavyweight
- 1990 Mr. Texas -- 1st Heavyweight & Overall
Ronnie Coleman ///
Best Motivational Video EVER !
Six pack abs: home workout routine without any equipment
Six pack abs come in different shapes and sizes. Some people have a six pack, others – only a four pack. Although rare, selected few even have an eight pack. Regardless of their shape and size, six pack abs are down to genes, working out and diet.
Six pack abs: home ab curcuit
- Lying leg raises (20 reps)
- Floor crunches (25 reps)
- Side crunches (15 reps each side)
- Russian twists (30 reps)
- Plank (to failure)
Six pack abs home circuit: How to do it?
Six pack abs home circuit: Which muscles does it target?
Six pack abs home circuit: What to expect?
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How to Workout Chest Muscles Without Weights
Steps
2. Perform basic pushups. Get into the position used for knee pushups, but instead, straighten out your knees. Instead of resting your knees on the floor, use your feet as the contact point with the ground. Straighten your back so that your feet and your shoulders create a straight, rigid line. Each hand should be on the floor directly under their respective shoulders. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.
Intermediate Chest Workouts
Advanced Chest Workouts
Skinny Guys Tips To Gain Muscle