Doing it the Wrong Way, Getting the Wrong Weight!

Do you feel that almost everything you were doing to build muscle was dead wrong? Imagine all the time, money and efforts you have spent working out were contributing to muscle growth, the wrong way! There are a lot of muscle building errors that impedes the progress that you want. But don’t worry, like all other things in life, muscle building is also a trial and error and a learning process.

We cannot only learn from our personal experiences but as well as from the mistakes of seasoned trainers who walked before us. Below are the three biggest and worst ways to building muscles. Try to erase these mistakes from your system and you will be a notch closer to earning the beach body you’ve been waiting for.

Skipping Out On Your Cardio
Even if you are the skinniest of skinny and your goal is to achieve maximal muscle gain it is important that cardiovascular exercises are part of your program. An aerobic form of exercise plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles. Doing weight training is almost useless for stimulating your cardiovascular system.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Overtraining the Biceps and Triceps
It is a common sight in gyms to see small and weak dudes spending a full hour doing every biceps and triceps exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they don’t know is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

If you want to yield good results, try to focus the majority of your training on the large muscle groups namely chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Not Focusing On Getting Stronger
“Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be a part of the average trainees’ training regime. The stronger you become the more sets and reps you will be able to lift for more specialized movements.

The better your technique, the faster the recovery provided, the longer and harder you will be able to train. By getting stronger from week to week, muscle mass will sure follow thereafter. If you really want to build muscle fast – safely and naturally, you’ll have to make sure that you’re avoiding these three common bodybuilding no-nos.

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Supersets Weight Training Workout Plan

One of the ways to help boost your gains when you are trying to build muscle and get ripped is supersets. Supersets can really help you get a good pump and wear down your muscles. When you are doing supersets, essentially, you are trying to quickly get to muscle fatigue. Now, there are many different thought processes about how to go best to doing super sets.

When I was paying for personal training, my coach used to have me do them often. The thing is, you get totally wiped, but you can find some good gains doing them.

When you are doing a superset workout, here are a few different things to consider.

How do I do Supersets?

Supersets: Definition and Benefits

When starting a program that will develop your strength, the first thing that you have to decide on is the way you will design your workout. There are many ways to do this. You can simply do the usual method wherein you perform a certain number of sets and repetitions for an exercise and you rest in between. But, you can also do supersets. This is another way of working out that you can benefit from.

What is supersetting?

This is an advanced method of strength training wherein you perform two consecutive exercises with no rest in between. The exercises you will do may target the same or different muscle groups. Performing totally different exercises such as strength training followed by cardiovascular exercises is also a way to do supersets.

What are the benefits of supersets?

1. Supersetting is a time saver. When you move from one exercise to another without resting in between, your workout will be shorter and faster to finish.
2. It increases intensity. Doing supersets for the same muscle group but using different exercises greatly helps in adding more power to your workout.
3. It overloads your muscles. Performing the same exercise consecutively for the same group of muscles helps in overloading it without the need to lift massive weights. This is extremely beneficial if you do not have a spotter to assist you in lifting heavy weights.
4. It makes your exercise more interesting. Supersetting breaks your usual weight lifting routine by making it more challenging.
5. It is easier to set-up as a workout. You simply have to choose two exercises for the same group of muscles and do them consecutively.
6. It brings more variety to your workout. With supersets, you do not need to work on one muscle group. You can always do it for opposing muscles or for totally different body parts.

Different Ways to do Supersets
Supersetting is a term referring to a workout method that involves the performance of consecutive exercises without doing any rest in between. This form of workout can be used to train the same or different groups of muscles depending on the goal of the individual doing the routines. Here are some of the most common types of supersets that can be included in one’s workout.

Pre-Exhaustion – This consists of two exercises for one type of muscle group. The first one is an isolation exercise which works on one group of muscles. The second is a compound exercise that works on multiple muscle groups.

Post-Exhaustion- This superset routine is the opposite of pre-exhaustion. The exercise is started with a compound routine and it is followed by isolation exercises.

Compound Superset- This is a challenging training method since two types of compound exercises are combined. By doing so, more energy and strength is needed. Compound exercises are the ones that work two or more muscle groups at the same time.

Isolation Superset- This type of workout combines two isolation routines.

Opposing Muscle Groups- Doing two types of exercises that work on opposite muscle groups allows one group of muscles to rest while the opposite group works.

Staggered Supersets- In this form of superset, exercises are performed for different muscles in between sets.

Tri-Sets- This type of exercise is still considered a superset but the difference is that three exercises are done instead of only two.

Cardiovascular and Strength Training- This is a superset option that pairs a cardio routine with a strength training routine. Combining these two together help make the workout more intense and overload the muscles so that they can easily adapt and become stronger. To get the best results, it is recommended that the same muscle group is worked out for the two different exercises.

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Bob Harper: Totally Ripped Core Review

Bob Harper: Totally Ripped Core ReviewOne of the most recent exercise dvd’s that has just been released is the Bob Harper Totally Ripped Core DVD. It was just released last week on August 2. So far, there has been good buzz about the product and the reviews on the internet have been positive.

Yes, this is the Bob Harper from The Biggest Loser Fame, and you know his partner Jillian Michaels muscle building guru!

Any way, more about the product….Gear-up for absolute body reformation with two groundbreaking workouts. Ignite your metabolism and destroy hundreds of calories with Bob Harper’s exclusive, cutting-edge combinations and proven techniques of activating, engaging and sustaining the core. Sculpt powerful, lean muscles, while reinventing your body from the inside out.

The workout is designed to get your core solid and focuses on muscle isolation and getting better definintion into your core muscle groups. You should lose weight, and improve your stamina with Totally ripped core. What happens is you will push your natural body strength to it’s limit while testing your endurance. Expect your metabolism to rocket as well. You should expect to burn calories well after the workout is done. If you stick to the plan your physique should morph and your result should be a better more tone body.

The Bob Harper: Totally Ripped Core DVD comes with two workouts.

Workout 1: Totally Ripped Core
50 minutes of isolated core combinations command the top-most levels of effort and all planes of motion to reach the optimum fat-burning metabolic state. Reveal a tighter, leaner, more defined mid-section, and construct the foundation to sculpt the strongest body possible.

Workout 2: Ripped Core Quick Bonus

10 minutes of aggressive core training sets the heart rate racing and accelerates your metabolism for rapid fat burning results. Get it in, and get it done in this compact core routine to deliver rock solid abs in no time!

bob harper totally ripped core review

Workout Regimen:

Here’s a breakdown of the exercises:

Warm Up

Deadlifts
Deadlift Combo
Weighted Side Crunch
Windmills
Weighted Side Crunch (other side)
Windmills (other side)
Weighted Squats
Plyo Squats
Deadlift Series
Windmills
Weighted Side Crunch
Windmills
Single Leg Deadlifts
Single Side Leg Raise
Weighted Squats
Plyo Squats

Rollback Series
Hold Squat
Side Burpees
Side Plank Series
Elbow/Arm Plank
Back Extensions
Straight Arm Planks
Side Burpees
Plank Series
Tabletop
Killer Plank Twists
Plank
Tabletop Challenge

Fast Feet Series
Russian Squat Kicks
Rollback Series
Crunch Series
Scissors
Straight Leg Twists
Roll and Extend
Bicycle Legs

Cooldown and Stretch

Even though the program has just been released, the overall ratings on Amazon have been all 4 and 5 stars.

Here are some actual reviews from Amazon:

Bob delivers a very grueling workout…It has you sweating all the way through. The only area that seems to be toned down or simplified is the plank work. It is hard to follow and the rolling sit up and jump sections were next to impossible. Perhaps Bob could have included a variation for those who cannot drop roll and jump. Looking forward to seeing some abs underneath layers of having 3 boys in the last six years.

I have several work out DVD’s and this is by far the best. Very good/tough workout, but fast paced, and makes me work up a huge sweat and good cardio workout. I highly recommend this video to any person that works out at home.

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Strength Training Workout

Pulldown exercise, which strengthens the arms ...

Image via Wikipedia

Incorporating Strength Training in Your Busy Schedule
Most experts in fitness recommend 30 minutes of strength training workout 2 to 3 times weekly in order to develop strength and grow muscles. However, not everyone has enough time to insert these exercises in their schedule. Here are some ways for busy people to incorporate strength training exercises in their day to day routine.

1. Make exercising convenient and easy for you. This means that you must find a place to exercise where you do not need to spend plenty of time to go to. If you feel you will be allotting time just travelling to your gym, try exercising at home. Remember that your muscles will respond to any resistance whether it comes from your body weight or from exercise equipment.

2. Aim for exercises that can work out different muscles at once. For example, leg press and squats are strength training workouts that exercise the quadriceps, buttocks, hamstrings and calves. By doing these two, you are already targeting four groups of muscles.

3. Minimize resting between exercises. You can do supersets which means that you exercise a specific group of muscles with successive strength training routines without having to rest in between. Another way to do supersets is to work out two muscle groups that are opposing without resting in between the exercises. The way to do this is to choose muscles that are close to each other. You can have biceps and triceps, back and chest or hamstrings and quads.

4. Have a back-up plan for the exercise you will perform on a certain muscle group. If you are working out in the gym, there are instances that you may not be able to use the machine in your exercise plan. But, if you have exercise alternatives, then you won’t be spending time waiting for your turn.
Strength training workouts are essential in your exercise routine. But, more than just the type of exercises you will perform, the amount of repetitions you will do or the muscle group that you will work on, the main challenge is the time you need to spare for this. If you have a busy schedule, try your best to make strength training your priority. You will be amazed at the benefits it can give to your physical body and your overall health.

http://youtu.be/uDawlrIeaVM

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P90x Coupon Code Promo Code

Where to find a p90x coupon code promo code?

Right now, one of the best selling fitness products on the market is the P90x workout program. Many have used it and many have had great results. For some it has been used as a weight loss program, while others have used it to great success to get better muscle definition.
One thing it may not be the best for is if you are trying to build muscle. The reasoning is that you don’t push enough heavy weight to gain large amounts of muscle mass. the program, however can be a great addition to your weight training regimen and can help you get stronger much faster.

Before we talk about p90x coupon codes, where to find them, or the best way to get a discount P90x program, lets do a quick p90x review.

p90x review:

The p90x program has gotten many great results. Here are some real reviews from amazon customers who have bought and used the product.

This review is from: P90X: Tony Horton‘s 90-Day Extreme Home Fitness Workout DVD Program (DVD)
This product is what I expected from the infomercial – the infomercial is a good representation of what you’ll get. The DVDs are good, come in a small case (no excess packaging to exaggerate or compensate for lack of real product). The accompanying written materials are good too.
However, I found that I wasn’t quite in shape enough when P90X arrived to use it well. I went back and bought Tony Horton’s “Power Half Hour” and used that for a few weeks first – had to wake up some muscles I’ve let go dormant. I’ve been in good shape most of my life, but kind of got lazy lately – I needed to get a basic foundation before I could jump into the incredible workouts he provides.
Make no mistake; this is a commitment. The workouts are long, and hard, but they are engaging. No geeky cheesy cheerleader pep talks in the DVD, and no arrogant gym rat jerks either. If I win the lottery, I’ll try to hire Tony as my personal trainer; he has a good positive attitude, and seems to keep the workouts real with a sense of humility and humor.
The segment timer is great. Though the workouts are typically an hour long, he has “chunked” them down into segments, with a “progress bar” on the screen – kind of like the bar on the computer – so you can adjust your pace or your mindset with the workout.
Tony uses both men and women of differing degrees of flexibility and fitness; there’s always a body on the screen up there to help me with my own form.
I’m a former Marine – and this is used to replace my “daily thirteen.” If only I knew about some of these workouts back in the day… So I give it a thumbs up from the perspective of some really challenging workouts I’ve experienced in the past.
Overall, a good deal. But be warned, it isn’t for the fat couch potato. Like the infomercial says, its for folks that want to get in BETTER shape; the expectation is that you already are in shape and want to take it to the next level.

What comes in the box when I buy p90x?

P90X: Tony Horton’s 90-Day Extreme Home Fitness Workout DVD Program

Product Features

-Get lean, bulk up, or grow stronger, with an endless variety of mix-and-match routines to keep you motivated
-Muscle Confusion technique accelerates the results process by constantly introducing new moves and routines so your body never plateaus
-Collection of 12 highly diverse and intense DVD workouts
-Also includes comprehensive three-phase nutrition plan, specially designed supplement options
-Personal trainer Tony Horton will keep you engaged every step of the way

When you purchase p90x, you get quite a few resources: 12 DVD workouts, nutrition plan, fitness guide How to Bring It DVD, a calendar to track your progress

The current issue with p90x is that it is very popular, so the makers don’t have any coupon promo codes. For now, There has been a lot of questions out there wondering if there are any P90X coupons, well if you are searching for P90X coupons then you might have a hard time finding them. You have probably been asking yourself, “Why can I not find any coupons for the P90X workout routine?”

The main reason why the search has not been easy is because most places that sale P90X are already selling it at a discount price, or at least offer free shipping, but add a little more to their base prices to make up for the free shipping. Another reason is when you compare P90X to the price of a gym; it is very inexpensive. With P90X you pay one time for the P90X DVD’s, and if you decided to get the chin up bar, dumbbells, and exercise bands, it still beats the price of the gym.

The best thing you can do it purchase the p90x program cheap at Amazon.com. They have the best pricing, and often times they don’t charge shipping on the product.

Related Articles:

How to get ripped fast

How to gain muscle quickly

Body Building Workout Routines

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How to Get Ripped Fast

Basic Points to Follow in a Weight training Workout Plan

Learning how to get ripped fast can be one of those things that can actually hurt you. Living in a time when we think that we need to get instant gratification, I realize that we always want results yesterday!

Even though you may want to try to get ripped of find a quick way to get six pack abs overnight, I think it is important to remember that there are the most efficient ways to build muscle and gain strength, but when we talk about getting ripped fast, it is important to give understanding to the fact that fast is relative.

Getting ripped fast is about optimizing your diet, workout, and rest routines!

For starters, lets take a look at the weight training part of any fitness program.

A group of set or repetitive exercises that aims to grow certain muscles comprise a weight lifting workout plan. The primary thing to bear in mind before making the plan is that the exercises cannot grow the muscles overnight. Thus, you must create a plan that balances the stress and strain in your muscles without overworking them. In order to do this, you must follow some of the basic points in weight lifting workout. Here are some of them:

Basic Points for Weight Lifting Exercises
1. Put together a plan that works out the biceps and back in the same schedule. The reason for this is that back exercises develop the back muscles and biceps at the same time.
2. Another set of muscles that you must exercise together are your chest, shoulder and triceps. Chest and shoulder exercises promote the growth of the triceps.
3. The muscle groups in both items above should comprise your upper body exercises. Another set of workout plan should be made for your lower body.
4. Your lower body exercises must target your quads, hamstring and calves. Make a plan to exercise these muscles.
5. After grouping your muscles together in your weight lifting workout plan, incorporate a schedule for your exercises. It is recommended that you perform intensive exercises at a maximum of three days every week.
6. Alternate your weight lifting exercises with aerobic exercises.
7. Schedule a rest day once a week to give your muscles time to rest and rejuvenate for another week long workout schedule. Without rest, your muscles will not grow.
8. Include your abdominal exercises in your lower body workout schedule.
Basic Points for Exercise Repetitions
9. Perform 5 sets of one type of exercise as a beginner. Do 12 repetitions in the first set, 10 in the second, 8 in the third and 6 in the fourth set.
10. While you decrease your repetitions for each set, increase the amount of weights you use.
11. Before proceeding to the last set, rest for about one minute.
12. For your fifth set, decrease the weights and perform 12 repetitions.
13. After the last set, perform 12 counts of another type of exercise for the same group of muscles.
14. Perform number 12 and 13 without taking a break.
15. Once you have finished exercising one group of your muscles, take a 2 minute break before moving on to the next exercise.