Even bodybuilders who otherwise prefer performing bodybuilding workouts alone decide to seek out a partner specifically to allow failure on certain weight training exercises, and for those who cannot find a friend for such a purpose, they will inevitably join a gym and bother other busy weight lifters to spot them during various sets, which is not only frustrating to any bodybuilder who is attempting to complete a workout without distractions, but finding such a spotter is not always easy depending on the time of day and type of training facility. Although there are some bodybuilders who can locate reliable weight training partners to accompany them for each workout, the chances are far greater that this will not be possible, leaving either the random spotter technique, asking others for a watchful eye, which as mentioned is quite rude and distracting to others, or requires using machines exclusively, which naturally prevents the need for any spotting whatsoever.

But what if a bodybuilder wishes to train with free weights on workout exercises such as the bench press, shoulder press, and triceps press, and wishes to perform these specific weight lifting exercises alone, without the benefit of a partner or spotter? This is easily possible through use of a power rack (also referred to as a spotting cage), where two beams allow positioning at various locations to protect a bodybuilder from becoming trapped underneath of a heavy weight during his or her workout session. Since the power rack has adjustable spotting bars, the unit is not only useful for upper body weight training exercises such as the bench press, but also for the squat and calf raise, lower body movements which many prefer performing with a free weight barbell as opposed to using machines.

Some opt for a squat rack instead of a spotting cage, and this is a serious mistake given that the spotting beams offered by a power rack are designed specifically to serve as a protective mechanism in case a bodybuilder happens to lose control of the weight during his or her set, while a squat rack does not allow this heightened level of protection. The best function of the power rack is that spotting is possible without the aid of a partner, as you can place the weight on a separate, smaller set of pegs for initial lift off, and the large, long spotting beams are positioned lower for complete protection during the weight lifting set. Many gyms offer power racks, although some may only provide one, and bodybuilders who understand the value of this particular piece of workout equipment will quickly monopolize the device, which requires others to either try and “work in” (which is very inconvenient unless both bodybuilders are using the same amount of weight and performing identical workout exercises), or wait for the power rack to become available, which is wasted time (and others may then ask to “work in” as well). So, if space permits, purchasing a power rack for the home is a far better alternative, as along with a workout bench, barbell, two dumbbell collars and free weight plates, amazing results are possible at home, alone, while reaching failure safely on all weight lifting exercises, without need of a spotter.

The other issue with attempting to find a weight lifting partner to spot during heavy bench pressing and other similar workout exercises is that, unless you train with an army of other very strong bodybuilders, it’s quite possible to become trapped underneath a weight even when a spotter is watching you train, as reaching failure, by its very definition, requires that you can no longer muster the energy to complete a repetition on your own power, and for a spotter to lift dead weight from a standing position is extremely difficult, to the point where he or she may be unable to help you avoid becoming stuck underneath a barbell as your energy reserves decline during a workout set. With a power rack, this is never an issue, as you adjust the spotting beams to a position where the barbell cannot cause you to become trapped underneath, regardless of how heavy a weight you may be using for your bodybuilding workouts, so I strongly recommend, even if you train with a reliable and very strong partner, to always use a power rack for spotting during all pressing exercises so that you can ensure safety and maximum intensity without needlessly risking severe injury.

Yet, the problem for a large number of bodybuilders is that their desire for low rep weight training exercise sessions often causes them to sacrifice proper weight lifting form, which can lead to severe injury. If a legitimate study were conducted on the subject, I would not be surprised to learn that the majority of those who experience weight lifting injuries are using incorrect form during their workouts, which causes muscles to function in awkward ways, resulting in muscle strains, tears, and tendon issues. In fact, muscle mass increase is maximized only if constant weight training can be maintained for an extended period of time, and many individuals find themselves taking unplanned vacations from their weight lifting workout sessions due to severe injuries stemming specifically from improper weight lifting form.

The desire is strong to loosen up form in order to increase weight used for a particular exercise session, especially when using heavy weight and low reps during a weight lifting workout session, and when a weight lifter does not immediately fix such behavior, he or she will gradually alter weight lifting form to the point where the exercise is no longer safe, and injury is likely to result.

What all bodybuilders must remember as they pursue maximum muscle building is that the term “heavy” is relative, and proper weight training form is far more important than the amount of weight used. Therefore, when you are contemplating adding weight to a bodybuilding exercise, make sure that you are doing so with proper weight training form in mind, adding weight in small increments to avoid using incorrect, awkward weight lifting performance.

If you find yourself gradually modifying exercise form to allow for greater weight in a given exercise, then you should lessen the amount of weight used by at least 10-20 pounds, focusing on the mind/muscle connection during each set, only adding weight (in small increments) when you are once again confident that form is perfect. It’s unfortunately very easy to become misled into believing that because you have not increased weight for 2-3 exercise sessions that your muscle gain efforts will suffer, when it’s actually very common to stay with an identical weight for several workouts while still increasing muscle size. But by using incorrect form to try and increase the amount of weight used in a given weight training exercise, you will actually risk slowing muscle gains given both the injury potential, and the risk of removing emphasis away from the intended muscle group.

Remember that the success of your weight lifting pursuits will be based on how consistent you are capable of training, and using improper form will lead to injuries, forcing missed weight training workouts, and will ultimately impact your overall weight training progress in a negative way.

If you have fat belly – mostly this is a sign that you are living an unhealthy lifestyle. And I hope you aren’t proud of it! So – lets transform you fat belly to a sexy, flat belly.. Ok?

This means – a brand new lifestyle! And the first thing to do is to change your habits. Next time when someone asks you “What is junk food?”, I want you to proudly say ”I don’t know!” – forget fast food and snacks! You can cook a dinner in 5 minutes – everyone can afford 5 minutes…

So the next thing – get a diet plan. Not only get, but follow it! Do as it is said there – don’t cheat yourself here… and don’t be pessimistic – this will make the whole thing a lot harder.

And to be perfectly clear – diet is not eating! Diet is eating the right things at the right time. If you won’t eat you won’t lose weight, and you can even get some diseases. To lose weight you need energy, and humans do not get energy from petroleum or electricity, humans get energy from food! So stay energized in the right proportions!

I just gave you some basic directions but you will need to research this even more to be a successive flat belly owner!

But hey! Who said that it is really hard to get ripped six pack? It is not. You must have the right attitude only. And if you will have the right way thinking, you will get your abs in no time and with fun! Let’s go!

So you have a layer of fat that covers your abs, you say? Hey don’t get sad, this means that you already have a six pack! You only need to get that fat off and you will be that sexy individual with dozens of girls (or boys) surrounding you! Diet is what you need my friend!

Calories.. Heard of them? I’m sure you have! If you burn 3500 calories you burn 1 pound of fat. So this is what we do – we will cut down the daily calorie intake and pump up the protein intake. In fact we will stay away from foods with highly refined sugar and saturated fat, fiber up your diet, and drink lots of water. Add lots of cardio exercises and guess what will you see after some time? – Your long dreamed SIX PACK!

Ok, now that you have get rid of that fatty-fat, you should now concentrate more on developing your abs a bit. Sure you have abs, but don’t you want them more sexy and attractive?! I`m sure you do! So I will list down some exercises for you.. remember – it’s fun, fun to perform and even more fun to have that tight and sexy six pack abs! So the exercises you should perform in you abs developing process -crunches, reverse crunches, knee raises, side leg raises, side crunches, back extensions. Do them every other day 4-5 sets with 15-20 reps and you will succeed!

But be patient! Stay focused, because you can’t get perfect abs in a month… focus on your goal and time will not matter! You will feel more confident with every day passing! You will succeed more and more because of your confidence! Just believe in yourself… do it for yourself and only for yourself, because you are the special individual with the great potential in life – you are the one who can do everything you want!

Read more about weight gaining and muscle building in this website: http://www.sports-nutrition4u.com

The Major Muscle Groups

When selecting exercises for your workout routine, it’s important to choose at least one exercise for each major muscle group. This prevents muscle imbalances that can lead to injury. Let’s take a look at the major muscle groups and a few of the exercises that target them:

Shoulders

Deltoids Muscle – The cap of the shoulder. This muscle has three parts, anterior deltoid muscle (the front), medial deltoid muscle (the middle), and posterior deltoid muscle (the rear). Different exercise movements can be used to exercise the different muscle heads. The anterior deltoid muscle is exercised with push-ups, bench press, and the dumbbell press. Lateral raises target the medial deltoid muscle. Seated rows, bent rows and one arm dumbbell rows target the posterior deltoid muscle.

Back

Erector Spinae Muscle- Muscles that extend the back and aid in good posture. Workout routines that include the back extensions can be used to target them. These muscles also come into play during dumbbell squats and deadlifts.

Latisimus Dorsi Muscle – Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include dumbbell pullovers, barbell pullovers, bent rows, parallel bar dips, and the lat pulldowns.

Rhomboids Muscle – Muscles in the middle of the upper back between the shoulder blades. They can be strength trained by performing back lat pulldowns, bent rows, dumbbell shrugs, and other weight training exercises that bring the shoulder blades together.

Trapezius Muscle – Upper portion of the back, sometimes referred to as traps. The upper trapezius is the muscle running from the back of the neck to the shoulder. Weight training exercises include upright rows, and barbell and dumbbell shrugs.

Chest

Pectoralis Major Muscle – Large fan shaped muscle that covers the front of the upper chest. Exercises for chest workouts include incline, decline, close-grip and dumbbell press; push-ups; and incline and regular dumbbell flys.

Arms

Biceps Muscle – The muscle located in the front of the upper arm. The best biceps exercise are biceps curls. You can strength train biceps with barbells, dumbbells, or weight training machines. Other pulling movements like chin-ups and upright rows can also be used in biceps workouts.

Triceps Muscle – The back of the upper arm. Workout routines geared to exercise the triceps muscles include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and pushdowns. The triceps also will be strength trained during the inclined, flat and declined bench press.

Abdominals

These muscles include the rectus abdominus muscle, a large flat muscle running the length of the abdomen, and the external obliques muscle, which run down the sides and front of the abdomen. Exercises such as standard crunches workout the rectus abdominus muscles. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) exercises the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques muscles. The abdominal muscles can be targeted with workouts without weights such as the ones previously described.

Buttocks

Gluteals Muscle – This group of muscles (often referred to as glutes) includes the gluteus maximus muscle, which is the big muscle covering your butt. Common strength training exercises are the squat and the leg press. The glutes muscles also come into play during lunges, cable kick backs, and cable hip abductions exercises.

Legs

Quadriceps Muscle – This group of four muscles (referred to as quads) makes up the front of the thigh. Exercises used to develop them include squats, lunges, leg extensions, and leg presses exercises.

Hamstrings Muscle – These muscles make up the back of the thigh. Weight training exercises include squats, lunges, leg presses, and leg curls.

Hip Abductors Muscle and Adductors Muscle – These are the muscles of the inner and outer thigh. The abductors muscles are on the outside and move the leg away from the body. The adductors muscles are on the inside and pull the leg across the centerline of the body. These muscles can be strength training with a variety of cable adductions, cable hip abductions, floor hip extensions and floor hip abductions exercises.

Calf Muscle – The calf muscles are on the back or the lower leg. They include the gastrocnemius muscle and the soleus muscle. The gastrocnemius muscles is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius muscle. Standing calf raises give the gastrocnemius muscle a good workout, while seated barbell calf raises are good for strength training the soleus muscle. These muscles may be small, but they can handle a relatively large amount of weight during weight training routines.

1). You must have a caloric surplus or in other words eat more calories than you burn throughout the day. What most people don’t realize is that muscle growth does not take place in the gym. Your body builds muscle while you are at home resting and eating. This is when the damaged muscle tissue is repaired and your body gets the materials to do this through the food that you eat. If you do not supply your body with the proper nutrients with enough calories this process simply cannot take place. It won’t matter how hard you work out in the gym if you are not eating enough you will never grow.

This bring us right to the second thing that you must in order to build muscle.

You have to eat the right types of calories from muscle building foods. It is simply not enough to have a caloric surplus. I want you to think about this if you are eating Big Mac’s and Snickers bars all day you are definitely going to exceed your caloric expenditure. However does this sound like an intelligent approach to building muscle.

2). The first thing to understand is that not all calories are the same. At the most basic level the amount of calories that you consume determines whether you lose weight or gain weight. If you consume more calories than you burn you are going to gain weight. The types of calories that you consume will determine the type of weight that you will gain, The goal is to gain weight though muscle growth. If you eat the wrong food however you will only gain fat.

The third factor involved in muscle growth is absolutely crucial.

3). You must significant increase your water intake. Most of use have heard that you muscles are made up of 70% water. Which is true. But what you probably didn’t know is that a 3-4% drop in you bodies water levels will have a huge impact on you overall performance. This can be up to a 10-20% decrease in muscle ability to contract.

This is incredibly important because it ties right in to the fourth thing you must do to build muscle

4). In order to make any significant muscle gains you must be prepared to train at a high level of intensity every single time that you enter the gym. This is the area that separates the men from the boys. If you want to make big muscle gains you have to train hard all the time. Every set must be performed to muscle failure. This does require a mental toughness that not all people possess. If you are not uncomfortable and feeling an intense burn in your muscle you are not training hard enough and will probably not get you where you want to be.

The theory is that food prior to sleep increases the risk of fat gain, and although there is no inherent harm to body fat levels when consuming a late meal, because many diet plans are structured with an incorrect use of calories and carbohydrates, not to mention improper meal division, which can detract from building a more efficient metabolism, the bedtime meal encourages fat storage for many, and some in the bodybuilding world classify later eating as destructive towards body fat control.

The common mistake made is to either use excessive carbohydrates for a bedtime meal, or consume a food intake that is beyond the body’s core requirements for muscle growth or preservation (depending upon the goal), which then clearly will result in body fat increase, as energy needs during an overnight fast are less than at any other time. Yet, unlike certain mistaken theories may suggest, a bodybuilder is in great need of calories during sleep, as this is when muscle gains occur at their greatest proportion. In fact, since the body has a lengthy uninterrupted period to repair and grow lean muscle tissue, sufficient protein and calories must be present in order to maximize such progress, which is why a bedtime meal becomes crucial. When nutrients are withheld prior to a lengthy sleep period, although muscles seek to grow during such hours, they are unable to do so, and if an individual is consuming a lower calorie diet for fat loss, many times muscle mass will even decline dramatically.

During fat loss periods, one of the most challenging obstacles for many bodybuilders is muscle maintenance, and making dramatic alternations to a diet, whether it be reducing food intake below the maximum necessary for fat loss due to impatience, or eliminating food later in the evening, will greatly enhance the chance for lost muscle, which further suppresses metabolism, making future fat loss difficult. Unbeknownst to many, a properly structured bedtime meal can actually assist in the fat reduction process, as metabolism benefits from a frequent meal structure, and withholding food for prolonged periods can cause the body to restrict calorie burn. This can occur not only when decreasing frequency of meals during the daylight hours, but also by skipping a moderately sized meal prior to sleep. This is contradictory to the notion that food before bed increases the chance of fat gain or slows fat loss, but far too many who pursue bedtime meals are consuming a larger intake than is necessary to properly stimulate metabolism and sustain muscle mass, or are using excessive carbohydrates, as if the meal were preceding a weight lifting workout as opposed to a lengthy sleep session. A meal before sleep should be comprised of mostly protein, as the body during rest is seeking primarily recovery and growth (by way of protein synthesis), but eliminating carbohydrates completely will cause the body to use protein for energy, which robs nutrients for muscle recuperation, and places metabolism at risk.

Certain bodybuilders understand the importance of bedtime meals, and try to consume several during the evening, waking up once or twice for extra food, believing this will aid muscle growth, but such a technique is harmful to overall results, as consuming one correctly designed bedtime meal is sufficient to allow for muscle gains and proper metabolic function, while waking up for another one or two meals will disrupt proper sleep patterns, which are just as vital for muscle gains and proper metabolism as the meal itself. Waking up for extra food during the evening prevents the body from utilizing calories properly, so for maximum muscle building and fat reduction, aiming for a bedtime meal with controlled carbohydrate intake and sufficient protein once before a lengthy sleep session is the most effective method.

The chest routines outlined in this article are some of the best and often underused exercises (based on user feedback researched online.) While the bench press will remain one of the top chest exercises, you can incorporate the following routines to your workouts to help break through any current plateaus and increase your muscle mass and definition. Let’s take a look at these awesome pec builders.

Incline Flyes – This exercise involves adjusting a bench to an incline of about 45 degrees. Once seated, hold dumbbells at your side with your elbows bent at a 90 degree angle. Bring your arms up to the ceiling allowing your elbows to straighten out on the way up, keeping the dumbbells 6 inches apart meeting at the top.

Dips – You will need dip bars to perform these. Once you position yourself on the bars, your knees should be bent with your lower legs crossed. Lower yourself until your chest comes almost close to the front of the bar and repeat.

Cable Crossovers – You will need to be between two pulleys which are just above shoulder height. Grip the pulleys with arms slightly bent and pull them down past your chest and then back to starting position.

Discover the Chest Building and Muscle Gaining Secrets You’re Missing

While those exercises above may help you break through your plateau, there is much more information that you could be using to sculpt the chest of your dreams.

This information can get you on the fast track of chest development as well as overall muscle building by following the advice of one of the most sought out fitness professionals in the fitness industry. Discover what you’re missing by following my resource link below.

The problem is, by performing high volume weight lifting sessions on a continuous basis, the body reaches a point where recovery becomes difficult, and this is where negative side effects begin to develop. The bodybuilder feels weaker, the amount of weight used in each exercise declines, and the motivation that once existed for weight training fades, to the point where workout sessions are skipped, and muscle mass soon begins to sharply decline. Some have the discipline to continue performing their weight lifting workout sessions despite these symptoms, and what soon follows is the enemy of any bodybuilder who wishes to produce maximum results; a string of injuries, from joints to muscle strains, and even, in extreme cases, muscle tears that can sideline a bodybuilder for months, and destroy hard earned muscle gains, all can result from a prolonged high volume weight lifting approach.

Those who comprehend the effectiveness of volume techniques for producing muscle gains are weary of making any changes to their routine, especially if the proposal requires volume to be reduced by a significant margin, but this short sighted approach fails to consider the downside of long term volume weight lifting workouts outlined earlier, and, in the long run, overall muscle gains suffer dramatically due to unexpected layoffs.

So, what is the solution that allows a bodybuilder to experience maximum results without injuries, lack of motivation, or emotional breakdown? A concept known as cycling, which many bodybuilders have heard of, but do not implement due to either misinformation as to its importance, or simply not knowing how to properly cycle a weight training workout for maximum results. The key is to embrace a lower volume weight training workload at the point when workouts begin to feel burdensome, as this allows the muscles and mind a chance to recuperate without the customary muscle loss that accompanies skipped workout sessions. In addition, the lower volume bodybuilding workout cycle allows joints and tendons to experience a period of recovery that is extremely beneficial, as the discomfort that many times accompanies extended periods of high volume weight lifting workouts will reduce the amount of weight used, and interfere with the muscle building process.

The other distinct advantage of cycling lower volume weight lifting workout sessions as opposed to a constant high volume approach is muscle preservation, as normally, a bodybuilder who pursues prolonged higher volume finds that he or she must vacation from weights due to mental or physical fatigue, and during this extended vacation, muscle is lost, which takes time to regain once training is resumed, and is essentially wasted effort. This yo-yo approach is eliminated when cycling lower volume weight lifting sessions, as muscle is preserved during a lower set focus, and when higher volume weight lifting sessions are once again implemented, the body will be able to continue building muscle without the prerequisite muscle regain period that accompanies excessive time away from weight lifting.

Bodybuilders who have been using higher volume workout sessions may hesitate to begin cycling lower volume, with the fear that they will hamper long term muscle gains, but if they consider that one major injury, which can easily result from a constant string of high volume sessions, will potentially cost them the majority of the muscle they spend so much time building, then lower volume weight lifting workouts begin to convey their true meaning and purpose, which is to enhance the chance that a bodybuilder will have the ability to consistently train with high intensity, a concept that is vital in producing the best possible muscle gains. The proper weight training and bodybuilding diet routine is crucial in producing maximum results, but even a perfectly constructed muscle building system is of little impact if the bodybuilder is unable to maintain consistent weight lifting workouts, with only occasional vacations (preferably around holidays, for spending time with family and friends, or during unexpected illness). Cycling low and high volume weight lifting workouts will provide the bodybuilder with substantial muscle gains without experiencing periods of fatigue, inconsistency, illness, and injury that accompany prolonged high volume weight lifting.