Building Bigger Abs

I am sure most of you like the look of a ripped six pack and it is one way that people view how fit you are. Most people think that doing hundreds of crunches and leg raises will get you a nice set of abs, which is wrong. Essentially to have a nice 6 pack you need to have a low body fat %.

There are ways to increase the size of your abs and make them look bigger. Training your abs require a different approach than most muscles in your body.

One of the best things that has worked for me is to add weight to you ab exercises and do plenty of reps.

Here are the Top Ab Exercises for mass:

Cable Crunches
This is a great exercise for your upper abs. Adding weight will have a better effect than your normal crunch. You do these on a pulldown machine with the rope as an attachment. Start on your knees, holding the rope right above your head. Bend inwards like you are doing a crunch and try to get your abs to do the work instead of your arms.

Do a weight in which you can barely do 12-15 reps. Do 4 sets of 12-15 reps with 30-60 seconds rest in between.

Hanging Leg Raises
These work especially well for your lower abdominal muscles. Find a pullup bar or squat rack where you can hang and lift your legs up.

While hanging on the bar with arms shoulder length apart lift your legs up 90 degrees while keeping them straight. If it is too tough to do these then try bending at your knee. Do not swing while doing these. Do enough of these to get a good burn going.

Reverse Crunches
These can be done on a flat bench or declined bench depending on your strength. Basically lying flat with legs together, bring your knees into your chest. Keep you back planted in place unlike a normal crunch where your upper body moves toward your knees.

Doing these three exercises alone 2-3 times a week will increase the size of all your abdominal muscles. You will need to incorporate this will a high calorie protein diet in order to increase size. At first you will probably get a little tummy fat, but once you trim up a bit, you will notice a difference,

Top Dangers of Weight Lifting

Weight lifting and bodybuilder is a fun and rewarding sport although there are some safety concerns everyone needs to be aware of.

Focus on Technique:

Failing to use the right technique during weightlifting exercises is the number one reason people get injured in the gym. Stop trying to boost your ego by lifting too heavy of weights that sacrifice your form and start focusing on proper form.

Some key examples:

Squats – Make sure you go at least parallel. Failing to do so will cause pain knee pain. Also, be sure not to look down doing the movement. This will cause you to strain your back.

Bench Press – Keep your feet on the ground and your butt and shoulders on the bench. A nice arch in your back is preferred.

Shrugs – Avoid rolling your shoulders.

Be under control

More and more I see many people that seem unstable and trying to hurry through lifts. Being out of control on lifts can easy cause you to pull or strain a muscle.

Don’t bounce the weight around and make sure your feet are spread and planted right during lifts. Also make sure you have a good grip and breathe in and out properly during all lifts. Do not swing your body, like some people do while performing standing barbell curls.

Warmup Properly

It’s a good idea to get the blood flow going and do a little stretching before working out. If you are just starting legs, then do a few warm-up sets at 50% of your max. You should do a warm-up set or two for each body part being worked. You do not need a warm-up set for every exercise for the same body part though.

Be smart with your supplement choices

I recommend everyone avoid steroids or pro-hormones. Unless you have peaked in size, there is really no need to use them and it is not worth the shortcut.  Also, be sure to use the recommend doses that a supplement calls for.  Any “safe” supplement can be harmful if used in excess.

I also feel it is necessary to take breaks from supplements. Try to take a month break or more from a supplement after 2-3 months of continuous use. The longer you take of a supplement the more your body gets use to it and the less effect it has.

When in doubt have a spotter

If you are lifting heavy with a few reps, make sure you have a spotter. If you workout by yourself, do not be afraid to ask a stranger in the gym for a spot! Be safe and avoid an embarrassing situation and possible serious injury.

Eating Healthy at Work to Build Muscle

I am sure you all know how beneficial it is to eating 6 meals a day for muscle building. The problem is that being at work for most of the day makes it difficult to consume some of those meals and get all your calories needed throughout the day.

So lets assume that you have eaten a breakfast before you go to work. You are going to need 3 more snacks/meals for the day, a pre-lunch meal, lunch, and afternoon meal. Depending on how many calories you need the size of the meals might differ between each person.

For those how have a refrigerator and microwave at work:

You can bring all your meals for the day in Tupperware or other plastic containers and stash in the refrigerator. Good ideas for all meals should include chicken, turkey and lean beef for protein sources. These can easily be reheated in the microwave. For your carbs/starches you can also store rice, potatoes, and veggies in Tupperware as well. For smaller diets some meals could include yogurt, mixed nuts, cottage cheese, protein bars, and whey protein shakes.

Cooking you meat days ahead of time is also a great idea. Just buy a bunch of chicken or other meat and cook enough for three days a work. Once the chicken has cooled, place it in a plastic container in your fridge and it is ready to go to work with you the next few days.

If you have a microwave but not a refrigerator, you can always bring in a cooler with ice to keep your meals cold.

For those of you without a refrigerator or microwave at work:

This can make it really difficult. Nuts are always a good snack. You might also want to start bringing in a shaker bottle with meal replacement or protein drinks. Meal replacement drinks are very effective and all you need is some cold water for them. Protein bars are also very convenient as long as they are not too high in sugar or fat.

Another option would be to bring in a cooler and just make turkey sandwiches with actual cooked meat instead of deli meats. I would avoid most processed deli meats since most have lost their nutritional values. Leftover meats also make good sandwiches and do not need to be reheated.

Finding time to eat all these meals should not be too much of a problem. Hopefully your boss is not too big of an asshole that he or she will not let you take two other short breaks to eat.

Here are some of the things I eat at work: Bagels, cottage cheese, protein bars, chicken, and turkey sandwiches.

Do not forget to drink plenty of water throughout the day! Avoid those sodas and coffee at work and stick with H2O.

Please share with us what you eat at work.

Building Massive Chest Muscles

Are you looking for a massive chest like Arnold Schwarzenegger? Notting hit the chest muscle properly will leave you with under develop pec muscles.

Here are some tips to build bigger chest muscles:

Focus on lifting heavy with volume
Lifts such as bench press and incline press allow you to lift more weight than other isolation exercises in the gym. Do not be afraid to stack a bunch of weight on the bar when doing bench press or other chest exercises. You need to stress the muscles as much as possible in order for tem to repair and increase size. Ideally you should be shooting for 6-10 reps on bench press, while doing about 4 sets. You should be pushing yourself to almost failure on each set and it should not be easy. Do not go to low of reps or you will be working more on strength and not size.

Vary your chest exercises
Do not be one of the persons that is always doing flat bench every week to look cool. You need to be hitting incline, decline, and flys. Also, make sure you switch from barbells to dumbbells from time to time. Change the order or your chest exercises for a given day as well.

Incorporate Weighted Dips
Many people ignore this really effective chest exercise. It actually works your chest really well along with your triceps. Be sure to add weight to dips for added effectiveness. I never thought dips worked well until I started adding weight. Start with 25 pounds and keep working your way up. You will need a dip belt once you start doing more than about 50 pounds with a dumbbell. Weighted dips are definitely one of the best chest exercises.

Focus on proper form
Make sure your form is correct on all of your exercises. Not only cold you cause yourself injury, but you could be limiting your progress. Leave your ego behind and focus on technique rather than how much weight you can stack up.

Soon you will start seeing added size to your pectoral muscles by following these simple tips.

PRE AND POST WORKOUT NUTRITION

Suggestions on what to eat before and after a workout are a question that is often asked. What you eat before and after your trip to the gym is essential for muscle growth and recovery. To gain the best results form your workouts, eating the right foods in the right proportions will help ensure that you gain the best results from your fitness routine.

Pre Workout Nutrition

Eating a good pre workout meal can make a difference between in your ability to get a good set in or adding more weight; or not. A lot of people put a all their focus on post workout nutrition by disregarding pre workout meal. Most fitness buffs, claim that working out on an empty stomach helps to burn more fat. The opposite is true. If you are not taking time needed to eat a proper meal in preparation for your workout, then you could be doing more harm than good to your overall fitness goals. It’s important to fuel your body with the right nutrients to gain muscle strength, endurance, and recovery.

Test it for yourself. Workout without eating and see how long you last. Next, you’ll want to workout after eating a solid meal and compare your overall endurance levels and intensity with the first study. You’ll notice that you will be much more equipped to last longer during your workouts, while combating fatigue.

Due to the time it takes to digest a meal, it’s best to eat one to two hours before your workout. A proper meal should consist of simple carbohydrates and protein. Simple carbohydrates can come in the form fruit or vegetables. Fruit tends to help replenish the flow of blood in the body as well as fuel the body with enough energy to get through your workout. If you want, a small amount of complex carbohydrates they can be added in the form of oatmeal, yams, or brown rice. Next, add a serving of protein such as an egg or a protein shake. If you want a quick meal try a low sugar protein bar that has a good combination of carbohydrates and protein.

It’s vital that you drink plenty of water before you workout. Water will help alleviate cramping and low energy levels. In athletes, it’s best to drink water to supply the body what it may lose through perspiration during training.

Post Workout Nutrition

For people who train, your post work out meal is most important. To make this simple, your post workout meal should only consist of protein and carbohydrates. The best time to consume this meal is within an hour after your workout. However, consuming your meal within 30 minutes is best. Good sources of protein include a whey protein shake. While other protein sources for building muscle such as eggs, fish, and chicken are good sources of protein as well. During this time, you want to eat something that’s going to quickly absorb into your digestive system supplying your muscles with vital nutrients, fast.

After your workout, it’s important to restore your muscle glycogens so that your muscle tissue doesn’t breakdown. For that purpose, carbohydrates are the best to eat, which will help push nutrients into your muscle tissue faster. Looking for carbohydrates with high fiber amounts such as whole wheat bread, brown rice, or oatmeal.

If achieving your fitness goals quickly is your goal, then carefully plan your pre and post workout nutrition. If you don’t supply the body with the nutrients it needs for proper muscle growth, your time working out may be in vain. Use this outline of pre and post workout nutrition as a guide to make your own nutritious muscle building, workout meals.

Squating The Right Way For Big Legs

I see way to many people with horrible squat technique at the gym. Doing them wrong will limit your gains and could cause serious injuries.  Squats are by far the most effective exercises for building leg muscles.

How to do a proper squat:

• Legs a little further than parallel
• Bar resting right behind your neck
• Keep you face aimed forward and do not look down
• Go down right below parallel or 90 degrees. This is actually better for your knees than stopping before parallel
• Do not take a rest in between reps. One continuous motion

Here is a good video to show you the proper form:

Building Bigger Calf Muscles

Do you have trouble getting your calf muscles to grow? Calf muscles seem to be a more difficult muscle to build and require a different training philosophy than most muscles.

Tips to growing bigger calf muscles:

• Make sure you have incorporated squats and deadlift into your routine.   These are great core exercises for the legs that also hit the calf muscles.
• Lift heavy and hard. Make sure you are lifting heavy and getting at least 8 reps. Aim for 4 sets on each exercise.
• Hit the calf from different angles. Make sure when doing calf raises that you vary the angle of your feet. Vary your toes inward and outward to hit different muscles in the calf.
• Do 2-3 exercises directly hitting the calf muscles. Some good ideas of exercises include: standing calf raises, seated calf raises, donkey calf raises, and calf raises on the leg press machine.
• Vary your routine from week to week. Change the exercises, reps, or weight from week to week.
• Last but not least – make sure you are eating enough calories and protein to help your muscles grow!

About Whey Protein and When to Take Your Protein Shake?

Whey protein is one of the most popular forms of proteins that bodybuilders use in their progress toward building muscle, is essentially a high content protein powder from cow’s milk. Protein is great for rebuilding and repairing muscle tissues, hence why bodybuilders need it so much. One of the best ways to get quality protein quick is by drinking whey protein shakes.

So when should you take your whey protein shake?

It is a good idea to always consume a protein shake within 30 minutes of your workout. Try to get about 40 grams of protein for post workout. Whey protein comes in different flavors, but one of the best and most popular is chocolate. It mixes well with milk and essentially tastes like chocolate milk. Be sure to check the labels when choosing a whey protein meal replacement. Some have way to many grams of fat or contain high amounts of sugar.

Which brand of whey protein is recommended?

I prefer Optimum Whey Protein. It contains about 22 grams of protein per serving with little or no fat or carbs. I would mix 2 scoops with 16 oz milk and ¾ c of oats as a post workout shake.