Best Bodybuilding

BICEPS

noreply@blogger.com (Anonymous) — Fri, 23 Aug 2013 12:35:00 +0000

INTERMEDIATE

Frequency: Do these exercises as part of a split routine. Divide your workout into two sets of exercises—see “Key Info” below—and perform each workout twice a week.

Technique: Start each exercise with the heaviest weight you can use for eight to 10 repetitions—no fewer, and not many more. Drop the weight slightly for subsequent

sets if you need to.

Rest: 2 minutes between sets

Progress: Increase weights each week by 21⁄2 to 5 pounds.

Variety: After 3 weeks, rotate exercises. Mix in some from both Beginner programs and from the Advanced program.

In any workout, avoid doing both biceps exercises or both triceps exercises fromthe same angle and with the same apparatus. For example, if a standing barbell curl is your first biceps exercise, do a preacher curl or incline curl with dumbbells for your second.

How long: Train like this for as long as you’re satisfiedwith the results. If you have the time and ambition to

work even harder, move up to the Advanced program.

PREACHER CURL WITH EZ BAR (BICEPS)

Sets: 3 Repetitions: 8–10

INCLINE DUMBBELL CURL (BICEPS)

Sets: 3 Repetitions: 6–8

CLOSE-GRIP BENCH PRESS (TRICEPS)

Sets: 3 Repetitions: 8–10

“SKULL CRUSHER” TRICEPS EXTENSION

Sets: 3 Repetitions: 10–12

DUMBBELL CURL (BICEPS) & FRENCH PRESS (TRICEPS)

noreply@blogger.com (Anonymous) — Fri, 23 Aug 2013 10:27:00 +0000

ADVANCED BEGINNER

Frequency: Do these exercises as part of a total-body weight workout three times a week.

Technique: Increase weights by 21⁄2 to 5 pounds for each set.

Rest: 2 minutes between sets

Progress: Start each week using your heaviest weight from the week before.

Variety: After 3 or 4 weeks, go back to the Beginner exercises, but use the guidelines above.

How long: When your strength and muscle size stop improving, or when you have the time and energy to do more exercises, move to the next level.

DUMBBELL CURL (BICEPS)

Sets: 3 Repetitions: 12, 10, 8

FRENCH PRESS (TRICEPS)

Sets: 3 Repetitions: 12, 10, 8

The Arms BARBELL BICEPS CURL & TRICEPS PUSHDOWN

noreply@blogger.com (Anonymous) — Thu, 15 Aug 2013 01:18:00 +0000

BEGINNER

Frequency: Do these exercises as part of a total-body weight workout three times a week.

Rest: 1 minute between exercises

Progress: Increase weights each week, shooting for increases

of 21⁄2 to 5 pounds at a time.

How long: Follow this program for your first 4 to 8 weeks of exercise, or your first few weeks after returning from a break.

When you stop making strength gains, you’re ready for the Advanced Beginner program.

BARBELL BICEPS CURL

KEY INFO Stand in front of a mirror with your arms straight down at your sides, palms facing forward.

Note that your hands aren’t directly under your shoulders;they’re a few inches out to the sides.

This is called your carrying angle, and it’s the most comfortable and natural position for your hands when you perform biceps curls.

TRICEPS PUSHDOWN

Bad from

Chapter One: The Arms

noreply@blogger.com (Anonymous) — Thu, 15 Aug 2013 00:51:00 +0000

Note: This is the first in a series of chapters that will teach you how

to build the body you want, one muscle group at a time.

GOALS

Beginner: Accustom your

body to exercise and increase

the strength in your arms.

Advanced beginner and

intermediate: Start to develop

visibly muscular arms.

Advanced: Create arms like

a superhero’s.

NEXT TIME you’re in the gym, look around. How many of the guys are trying to build bigger arms?

Lots of them, right? Few of them, unfortunately,

are going to succeed. “Most guys’ workouts won’t increase the size of their arms,” says

David Pearson, Ph.D., of Ball State University.

Many men just work until they can’t lift their arms anymore, which forces in enough blood to create a great “pump” but does nothing to add beef.

The only way to do that? “Lift heavier weights with good form,” Pearson says

This four-part plan will take you from beginner to iron man, as you work with increasingly heavier weights on different exercises, using shifting sets and repetitions. Result: real muscle growth for as long as you want it.

Number 2 - The Definition of Bodybuilding

noreply@blogger.com (Anonymous) — Thu, 18 Jul 2013 12:38:00 +0000

As motivation, hang up an article of clothing that you love, but are now too big to fit into. When you snack and break your diet, you will see the clothes and think of how badly you want to fit it. This will be a great encouragement to you, and a way to keep you on track.
Don t eat 3 big meals a day. That makes it really easy to bypass your daily calorie limit if you want to lose weight. Instead, break up your meals into five small meals, and you should be more likely to succeed. Every meal must be about 200 to 300 calories total.
Remember to take note of the foods that you consume when you re engaged in a weight loss program. Research has proven that those dieters who track everything they are eating tend to lose more weight than those who do not. Many lose twice the amount of weight because they write what they eat.
Try to stay on top of a plan that will help
you minimize stress. Stress is one of the major causes of obesity, because a lot of people are using food to comfort themselves. Always think of ways to combat stress without overeating.
Use an odometer when trying to lose weight. Experts recommend 10,000 steps every day for weight loss and improved health, so take your pedometer with you everywhere. If you re not walking enough, start walking more!
As you are losing weight, nothing is better than a positive attitude. If you can change the way you think, you’ll be able to start enjoying exercising and eating healthier. This can help you stay encouraged when having a tough time.
When you attain a slimmer figure, get rid of the fat clothes that you have. Letting go of these items gives you incentive to continue to lose weight, while forcing you to go back to dieting should you slip up. Once you notice your clothes fitting a little snug, you will be ready to lose weight, especially since you will have no other alternatives in your closet.
A consultation with your primary care physician is essential before starting any diet pill regimen. If you have problems with your heart, diet pills are a bad idea. Before you start taking the pills, you should speak with your doctor to make sure they re safe to take.
Always take in as much water as you need when you are dieting. Most adults need about eight glasses each day to stay adequately hydrated. If the weather is hot, drink more. Drinking a lot of water will help your digestive system keep moving; it will also give you the sensation that you are fuller, so you can avoid overeating.
To improve the odds that you succeed at losing weight, make a list of goals and follow them. There will be times when situations will entice you to leave your plan. When you are preparing your game plan consider what you will be snacking on in place of bad foods.
As you can see, there are many options available to people who suffer from hair loss. You don t have to just sit idly by while your hair falls out. If you are proactive and you try many different methods to delay the loss of hair, you can considerably diminish its effects over time.

Number 1 -The definition of the sport of bodybuilding

noreply@blogger.com (Anonymous) — Wed, 17 Jul 2013 10:05:00 +0000

Bodybuilding great Rick Wayne once asked me if I thought that bodybuilders were athletes. Now, Rick is a long time bodybuilder, and knowing Rick’s penchant for liking to mischievously stir things up, I think that he was trying to get a reaction out of me. But occasionally, I find myself in a situation where I have to defend the sport that helped to catapult me to success.

Why all the misconceptions about bodybuilders? I think it’s due to just plain old-fashioned thinking. Unfortunately, many of the old stereotypes of bodybuilding have been slow to dispel. Notions like:

Bodybuilding will make you slow.

Bodybuilding will make you muscle-bound and inflexible.

Muscle turns to fat after you stop working out.

Working out is bad for your heart.

Bodybuilders are all stupid, arrogant, etc. The list goes on.

Although the public is way more educated about weight training (I like to call it bodybuilding!) than ever before, bodybuilding is still waging an uphill battle to prove itself as a legitimate sport with legitimate athletes. In order to settle this argument, let’s take a look in the dictionary.

Definition of the Word Athlete

The American Heritage Dictionary defines the word athlete as “a person possessing the natural or acquired traits, such as strength, agility, or endurance, that are necessary for physical exercise or sports, especially those performed in competitive contexts.”

The way I see it, if a bodybuilder doesn’t at the very least possess “strength and endurance necessary for physical exercise,” I don’t know what other kind of athlete does! If you have any doubts, next time you’re in your gym, find the biggest bodybuilder in sight and challenge him to see who can lift the heaviest weights for the longest period of time. And by the way, make it worth his time... bet him a couple of hundred bucks or as much as you feel comfortable parting with.

Definition of the Word Bodybuilder

Let’s now examine the word bodybuilder. A bodybuilder is defined as “a person who develops the musculature of the body through specific types of diet and exercise, such as weightlifting, especially for competitive exhibition.” It is logical to me that studying this definition, you would arrive at the assertion that a bodybuilder is indeed an athlete; a bodybuilder develops his musculature through diet and exercise, and to do this successfully, he must possess “the natural or acquired traits, such as strength, agility, or endurance necessary for this physical exercise.” That meets Webster’s definition of an athlete.

By the way, if you will re-examine the definition of bodybuilder, you will see that it also contains the words “especially for competitive exhibition.” This is the only part of the definition that I am not in total agreement with. To me, this term should be broadened to include anyone using weight training to change the shape of his/ her body. In light of this, competitive bodybuilders like me would only constitute a small part of the total universe of bodybuilders.

Professional Athletes and Bodybuilding

It is a well-known fact that professional athletes of all kinds use weight training (bodybuilding) to improve their strength and performance at their sport. Not all bodybuilders are good athletes, but most good athletes are bodybuilders to a smaller or larger degree. I believe that if you were to examine those elite athletes who possess “staying power” in their sport year after year, the one consistent factor in their preparations would be bodybuilding (you can call it resistance training or weight training if it makes you feel better.)

Lee Labrada's Final Veredict

My conclusions? Bodybuilding is the foundation sport for all sports. And yes, bodybuilders are athletes. And if anyone ever makes the mistake of telling me I’m not an athlete, they’re in for an earful!

Stay motivated and keep training hard.