This is a simply method , the goal is train less , harder  and gain much more.

Lets start by seeing some basic  rules:

Train less than 50 mim;

Train only 3 times per week;

Rest 48 hour per Workout section;

Rest 3 mim between set;

Rest 2 mim between rep;

Train only compound exercises;

Don’t  train always with the same weight;

What you will need:

Stander Bench;

Chin-up bar;

Plates;

Olympic barbell;

Like the name says , you will have to do 5 x5 by each exercise , but from week to week you have to increase the weight you lift, every week increase 5lbs to 7 lbs , this way you will always be growing and getting strong.

Because this method use only compound exercise ,  the time you spend in the gym or home(working out) will be less and  you will be training more than one muscle per exercise.

This is a sample workout :

Every time you do this exercises trade them, let me explain better ,  Monday train the workout A , Wednesday will be B and Friday will be  A, remember you have to rest at least 48hours to do another workout section, when you see that this workout is simple you can pass to the advance mode.

This workouts are from the E-book:stronglifts-5×5.

This is a great e-book, it will explain all you need to know about the 5×5 program, all the details , some faq , and what you can achieve from doing this program like if your height is 1m75/5′7″  you will need at least 75kg/165lbs
and if your height 1m80/5′9″ at least 80kg/176lbs.

What i wrote here is just the basic of this great program ,there’s a lot of great versions of this method but this one is one of the best ,  download this ebook to get the entire program with some great tips. that’s all for today..see you in the next post.

This post is about the best exercise for each section of the body , it’s very difficult to say if this or that exercise is the best of all but we can say the best exercises for each section of the body , depending on your goal each section of the body  has 2 to 5 exercises that are a “must do” i will show you the best ones and what muscles do they work . For the upper body (Chest , Arms ) this are the best exercises :

Bench Press

Chin Up

(Images from Criticalbench)

Push Up

(Image from coopersguns)

For the upper back :

Wide pull up and Resistance Band Row

(Image from Criticalbench)

For the med and lower back :

Barbel Bent Over ,One arm Dumbbell Row and Reverse Fly (This 3 exercises work all most the some muscles as the other exercises above).

(Image from Criticalbench)

Leg , Quads and Glutens :

Squat

Lunge

Hip Extension

Leg Curl

(Image from Criticalbench)

This exercises are the best one because they work all most every muscles in our body from the smallest to the larger , most of the exercises above are compound exercises , this type is known for working multiple muscles and joint at the same time , i found a post in fitness black book that explains why is so difficult to say  what is the best exercise for each body part or section but also he explain the way to know what is the best exercise for you , this post says it  all …

To see the full article click here- Fitness black book

Because of my lack of time, i’m doing my  Chest&Arms workout in home  , i don’t have a home gym so i had to improvise, this workout is a body weight workout , i bought  a chin-up bar and with some additional weight that a had in home i mad a power full workout plan.

This is What I’m doing:

7×7 Chin-up + 33 pounds on my back bag

7×7 Home edition Peck Deck + 33 pounds on my back bag

7×7 Decline push Up + 33 pounds on my back bag

With 3 minutes between reps and set, this workout is power full, try it and fill your muscles burning.

This is a strength workout the best type for “Skinny guys”, the rep for this type of workout is [4,8] , what i recommend for a beginner is to begin in the first level start by doing 4X4 in the first 3 weeks then 5×5 in  3 weeks also, repeat this process until you reach the 8×8 program, but never increase the weight in the first 15 weeks , only increase it when you finish the 8×8 program.

Let me talk about Meal replacement , well when people talk about supplements they rarely talk about meal replacement, they don’t give the value that this supplement can have. When you start a fit live you now that you need to eat 6 meals per day,  they are more healthier than the regular 3 meals per day, if you want to gain weight eat 6 meals per day in the other hand if you want to loose weight eat 6 meal per day as well, the difference is on the calories intakes you consume, trying to loose weight consume less than you do and vice-versa for gaining weight.

For people who have a life, work, study, it’s difficult to eat 6 cooked meals, normally people buy candy bars, or others snack. So how can i eat 6 meals a day whiteout consuming “sugar meals”? , that’s when the meal replacement enter, if you don’t have time to eat lunch, drink a meal replacement shake.

Meal replacement are different form Whey supplement or other supplement, like the name say, they replace the meal you can’t eat , like breakfast, lunch or dinner, in the other hand others supplements  are more  for snacks. There is a large types of Meal replacement out there,  choose well your type, if you want to gain weight your meal replacement should be in this parameters:

-300-600 calories per dose ( Normally the meal replacements have  lower calories then this , only some brands have a “deluxe version” but you can add more calorie , to do  that you must make meal replacement shake with reduced fat-milk and 1 banana per dose or other fruit, but personally i like the banana)

-35 to 40+ proteins per dose

- Low-fat

If you want to gain healthier weight it’s better to gain it with Meal replacement then “weight gainers” this supplements have a high level of calories but it’s all from sugar, so watch out ..you can transform yourself from skinny to chubby . The problem that most people have about this meal replacements is the taste, but they taste really good believe me. The 2 best Meal replacements that i recommend for taste , quality of the proteins and calories are :

Isopure

Nutrition Facts:
Serving Size(packet) -1
Servings Per Box -20
Calories -300
Cholesterol (mg)- 10
Sodium (mg)- 320
Potassium (mg)- 750
Total Carbs (g)- 25
Sugars (g)- 1
Proteins (g)- 50

Ingredient Details:
Ion exchange whey isolate, maltodextrin, vitamin/mineral & amino acid blend (dicalcium phosphate, potassium chloride, magnesium oxide, ascorbic acid, di-alpha tocopherol acetate, chromium [amino acid chelate], sodium chloride, zinc sulphate.

Eas Myoplex

Nutrition Facts:
Serving Size(Packet)- 1
Servings Per Box- 20
Calories- 280
Fat Calories- 20
Total Fat (g)- 2
Sat. Fat (g)- 1
Cholesterol (mg)- 15
Sodium (mg)- 330
Potassium (mg)- 550
Total Carbs (g)- 24
Dietary Fiber (g)- 0
Sugars (g)- 3
Proteins (g)- 42

Ingredient Details:
MyoPro (unique blend of whey protein concentrate from specially filtered and ion-exchanged whey protein, calcium caseinate, milk protein isolate, taurine, L-glutamine, sodium caseinate, egg albumin, and calcium alpha-ketoglutarate (AKG)), maltodextrin.

They have great taste, and they do they function well, these 2  meals replacements are the best in the market.

WARNING:Don’t trade all your meals for this supplement, this is just a supplement , whenever you have the time to eat a real food do it, take only the recommended serving that each company tells you , don’t ABUSE. This is really important, supplements are JUST supplements.

This week i started working in a distance place it takes me 2 hours to get there, i rather take public transportation than driving in that 7am traffic jam inferno…simply i just can’t take it. Because of that i had to change dramatically  my meal and workout plan, i can’t eat the same way i did before neither workout the same way it’s totally upsidedown, but for me a healthy meal plan and taking care of my body is obligatory so i had to re-schedule  my plan.This is what im doing now.

First of all, i sleep earlier and wake up earlier as well  im waking up 2 hours earlier than regular  this give me time to eat a decent breakfast, breakfast is one of the major meals in our day, eat scramble eggs or if you want something fast make a whey milk shake (whey+banana+milk) or a meal replacement shake, in my last plans i didn’t  take any supplement, but in this circumstances i need an extra protein provider  , if you don’t like taking supplement take only in the  2 first months of a new life by doing that your body will not “crash” when i say crash i mean , you take “X” daily quantity of  protein and calories , if you start a new life a tide life in the begging you will eat just half of the “X” quantity you took, it takes time to adapt to a new life.

Chose your meals well, the healthier the better, in lunch  eat a fish meal and to add some quality protein your dessert should be a medium tuna sandwich. The snack are simple, large tuna sandwich, whey milk shake  and a chicken breast sandwich, don’t drink juice, drink water it’s cheaper and much healthier avoid candy’s ,cakes and all that meals high in sugar.

If you workout in the gym, socialize less and work more, your time is precious, working more and talking less will increase your results by 10-15 % because you will be concentrate and controlling more your rest time between sets and reps.

Then you ask me,with a tight life full of rules , contoling the hour  when can i have a break? well on the weekend’s , with a tight life you have to live more your weekend’s , go out have some fun or just relax. Don’t do nothing that is just Work , this 2 days should be your rest days.If you want to gain quality weight in the first 6-8 weeks don’t do cardio, in the other hand if you want to reduce your fat levels do your cardio right after the workout, do HIIT cardio for best results.

That’s all, any question just ask.

Did you see that? Everyone can do their supplement then sell it to us, just imagine your supplement can be done by the regular Joe who don’t know anything about science. I think this is a completely absurd and dangerous , the authorities have to do something about that, but im not here to debate politics im here to warn you to think twice , do some research before buying a supplement, this industry is dangerous don’t let they ruin your health , be in control, if you have an idea about this issue share in the comment section.
See you.

Lunges

Hip Extension(You can put a light weight on this one)

Squat

Leg Curl

Reverse Crunch

Reverse Fly

]]> http://gainmusclesize.wordpress.com/2008/10/13/glute-workout/feed/ 1 tonyms http://gainmusclesize.wordpress.com/2008/10/11/one-arm-pull-up/ http://gainmusclesize.wordpress.com/2008/10/11/one-arm-pull-up/#comments Sat, 11 Oct 2008 13:52:16 +0000 tonyms http://gainmusclesize.wordpress.com/?p=422 ]]> Hello people…if you read my other posts you will see that a love Chin-up and Pull-up, this 2 exercises are a most have in any workout routine, they are different don’t do the same mistake everyone does saying that its all the same thing.The pull-up is done with palms face down and the chin up in done with palms facing you.

They work all most the same muscles but they have their difference , the pull -up normally work more your back and shoulder(wide-grip) contrary of chin-up that work more your chest and arms(close grip).

But this post is not about there difference, in this post i want to talk about the one arm pull-up, when you are training you want to gain strength, gaining strength will increase you lean mass (muscle) the best way to increase strength is doing compound exercises, and bodyweight exercises with some additional weight are one of the best compound exercises ever.

When some bodyweight exercises become easy we need to add more resistance , by adding more weight or doing the hardcore version for the same exercise. The best hardcore version for the pull-up or chin-up is the one arm, not the assisted one arm where one hand is the bar and the other in the wrist of the first, it’s the true one arm. This exercise require amazing strength , when you be able to do this exercise  you are in the right way to be muscular. I found this site that explain the best way to conquer the one arm pull up journey.

Good Luck.