Six Unforgivable Bodybuilding Sins Part 1

If you are a hardgainer or natural bodybuilder, you already know how difficult it is to get sleeve-busting muscles. Learn how to avoid these common unforgivable bodybuilding sins that not even the Pope will excuse!

Unforgivable Bodybuilding Sin #1: Training through the motions instead of training for results

How many times have you gone to the gym and casually lift the same weights; same exercises; same workout order; and same lack of progress? This is called insanity; doing the same thing but expecting a different result. It is also known as training through the motions. Your body is present but your mind is absent. Training through the motions is fine if you are simply interested in stress release and improving your energy levels, but if you are trying to build a body you can be proud of, this won't cut it.

Only results matter, if you expect to see progress.

Consider the analogy of starting your own business. Starting your own business may earn you praise for being a hard worker, disciplined, skillfulness and many other nice compliments but if your business does not make money, the latter perks don't really matter. Whether you agree or not, money is a measurement of whether your hard work, discipline and skillfulness are paying off or not. Lifting more weight, squeezing out more reps in a workout, and completing more work in less time are all signs of measurement.

How to make this sin forgivable?

Stop training through the motions and you will no longer have the illusion that you are improving. Focus on measuring your results and out doing yourself from workout to workout and there will be no doubt that you are moving forward.

Unforgivable Bodybuilding Sin #2: Not keeping a training journal

Not keeping a training journal piggy backs on the last sin. Imagine trying to run your brand new business without keeping records. You have no idea what's coming in or what's going out. You have no idea why you had a bad month. You have no idea why you had a good month. Training is no different.

History has a tendency to repeat itself

If something worked in the past, why would it not work for the future? If something did not work in the past, than most likely it won't work in the future! If you are not tracking what works and what fails, than your training progress is doomed.

Instead of just recording what you did at each workout, start recording the details. If you had a great workout, let's determine why?

Is it from the amount of sleep you got the night before?

Was it a new workout drink you used?

Was it a different time of the day?

Did you warm up or stretch longer?

Did you take an extra day off?

Were you in a better mood?

How to make this sin forgivable?

The more you know, the more control you have of experiencing the same feeling the next workout. On the flip side, if you had a terrible workout, consider all the same factors to prevent it from happening in the future.

Human nature always want to out do itself.

Your natural instincts will strive for improvement. If you know what the numbers were last workout, you will want to out do yourself. You will want to complete your workout in 47 minutes instead of 50 minutes. You will complete all ten reps instead of eight. You will increase your weights 2.5 lbs instead of stay the same.

The numbers don't lie.

A training journal will keep your progress honest and not deceive you. You might feel incredible after a workout and consider that a sign of improvement but than be disappointed when you realize that you were actually weaker meaning no sign of improvement. Treat your training like a business and it will catapult your muscle progress forward.

Unforgivable Bodybuilding Sin #3: Broken focus

Here is how I see many people live life. First you want to open up a restaurant. Next week you want to become a police officer. The week after that you want to go to Vegas to become a professional poker player! You will most likely fail at everything you do because of your broken focus and lack of discipline to finish what you start.

How to make this sin forgivable?

A lack of focus equals a lack of results. Start treating your training the same way you would treat your career. If you change your career, every few weeks, you will inevitably become a jack of all trades, master of none. It will not become a question of if, but a question of when. Your training, to build a jaw dropping physique, is no different.

Pick one training program and stick with it

There are a lot of options and it can be difficult to choose just one. However, look at this has a positive, and make your life simple by choosing just one and stick to it for it's entire program length. Don't start a 12 week strength program and than go back to a bodybuilding style program after three weeks because it wasn't working.

You must trust the author of the program and take responsibility for your decision. Do not consult others about a program someone else has written, they are not the author of the program and will only confuse you. Go straight to the source and consult the author of the program if you require clarification, otherwise execute every single detail as prescribed. Stay completely focused and committed to the program you have chosen and squeezing out every ounce of muscle that it promises.

How to pick the right program

Don't start a high-volume training program if you are not prepared to get extra sleep, spend some extra money on supplements and find extra time in the day to eat more food. Don't start a fat loss program if you don't have the time to do double day workouts as sometimes necessary. Don't pick a bulking program if summer is coming up and you want to be ripped for summer. Bottom line, make sure you know exactly what your program entails and that you will be prepared to invest whatever is involved with the desired outcome.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training

Fast Muscle Growth - Bodybuilding 101 What They Don't Teach In Muscle School

Are you working out like a madman or mad person, to be P.C. and still not getting the results you want? Then the answer may be found in this article. So take a moment to read these quick steps you can take to GUARANTEE your muscle growth.

Do you want to be bigger, stronger, faster, and have more endurance?

If that's what you want then consuming more protein in your daily diet may be the ticket to accomplishing your goals.

Secret To Fast Muscle Growth I've heard from hundreds of clients, fellow Rangers and Bodybuilding buddies that they desire to get bigger, stronger, faster and have more endurance.

Often, when I propose that the solution may be just as simple as eating more protein, many get dismayed and feel that I'm giving them a blown-off response.

But the simple truth is that most athletes don't eat nearly enough protein to help them recover from their training, much less grow bigger and stronger.

Why is protein so important for me as an athlete and bodybuilder?

Of the three macronutrients (proteins, carbohydrates, and fats) protein is the only one which contains nitrogen. Nitrogen is necessary to muscle growth. Consuming sufficient protein can help keep you in a "positive nitrogen balance" meaning that your body is retaining more nitrogen than it is excreting.

Being in a positive nitrogen balance is indicative that you are in an anabolic (tissue building) state. That means you are in a position to build bigger, stronger muscles.

The best times to consume your proteins are:

1. First thing in the morning upon awakening, to stop the catabolism (tissue breakdown) that results after several hours of sleeping, and jump start your body into an anabolic (tissue building) stage. The best protein for this meal is a complete protein such as scrambled egg whites or a protein shake containing a multi-blend of proteins. Be sure to also consume some carbohydrates with your protein, such as oatmeal or whole grain cereal.

2. Every 3-4 hours thereafter as part of a complete meal. Giving your body protein every 3-4 hours promotes a positive nitrogen balance and will ensure that your muscles are supplied with the nutrients they need to grow. Remember to wait at least 1-1.5 hours after a meal to train.

3. The best proteins to consume during your daily meals are lean chicken, fish, or turkey or a protein shake. These proteins are broken down and absorbed slowly over a period of hours, providing long lasting nourishment to your muscles.

4. Pre-exercise meal. Using proteins that are mostly isolates will digest the fastest. Take a high quality whey protein isolate about 30-60 minutes prior to exercise to allow for proper digestion. Take in 30-60 grams, along with a piece of fruit such as a banana.

5. Directly after your training. Within 30 minutes of training you should consume 75-100 grams of carbohydrates in the form of potatoes, whole grain bread with jam, bananas, rice, or whole grain cereal with skim milk. You need this to raise blood sugar levels in your body.

   This sugar will be deposited in the cells of your muscles and liver. The insulin released by your body in response to the carbohydrates will promote the uptake of amino acids into muscles as well.

   For this meal, you should consume 40-60 grams of a high quality whey protein isolate. Unlike protein blends which take hours to digest Whey Protein is digested very quickly (within 30-45 minutes) so that your body can begin post workout muscle repair right away.

   Then, one hour later, have a complete whole food meal consisting of a protein such as chicken, turkey or fish, along with a complex carbohydrate such as sweet potatoes, rice and beans, or whole grain rice.

6. Right before bedtime. Using a protein with a high casein content will allow for absorption over an extended time period and help stabilize your insulin through out the night. This should allow you to sleep better through the night. A light protein will provide time-release amino acids that your body can use to repair and build muscle all night long. Take in between 30-60 grams, depending on your duration of sleep and ability to digest protein.

Follow these shortcut steps and quickly build a muscular body.

Frank Sherrill is a former U.S. Army Ranger, martial arts expert and the creator of the Bully Xtreme Portable Home Gym which offers up to 600 lbs of resistance and 82 muscle pumping exercises. Frank has written hundreds of articles about Isometric Exercise, Static Contraction and the Bullworker. Learn how to build your body and turbo-charge your metabolism without drugs, using his little know secrets by visiting Bullworker . To receive Frank's free muscle building report and free monthly newsletter, visit www.bullyxtreme.net

The Facts and Myths about Bodybuilding Supplements

Bodybuilding supplements are widely used to increase muscle mass, reduce recovery time after an intense workout, and to make workouts more beneficial. However, there are many misconceptions about bodybuilding supplements. Here are some common myths and facts.

Myth: Bodybuilding supplements are dangerous.
Fact: Most bodybuilding supplements are not dangerous at all when the correct dose is taken.

Myth: Bodybuilding supplements are illegal.
Fact: While there are some organizations, such as the Olympic Games, who have banned certain bodybuilding supplements, they are not illegal. They are available for purchase online and in retail stores.

Myth: Bodybuilding supplements will allow you to become physically fit without working out.
Fact: Bodybuilding supplements are meant to work in conjunction with a rigorous exercise program. Taken alone, they are unlikely to produce any positive results.

Myth: Bodybuilding supplements have a lot of side effects.
Fact: Most bodybuilding supplements include ingredients which occur naturally in the body. Because of this, there are very few side effects associated with taking bodybuilding supplements. The most common side effect is upset stomach and diarrhea. Most side effects go away within a few weeks. There are some supplements which have more serious side effects, but most supplements do not.

Myth: Bodybuilding supplements are very expensive.
Fact: You can easily find discount bodybuilding supplements which will allow you to purchase the same product at a substantial discount. Discount supplements are exactly the same as their higher priced counterparts.

Myth: All bodybuilding supplements are steroids.
Fact: Most bodybuilding supplements have nothing to do with steroids. Most are naturally occurring substances, such as amino acids.

Myth: Bodybuilding supplements do not work.
Fact: Many people find that supplements greatly enhance their workouts, cause them to have rapid results, help them put on muscle mass, and reduce recovery time after workouts. While no supplement will work for everyone, most people will find an improvement in their bodies after using supplements for about a month.

Many people do not understand bodybuilding supplements and the benefits they can bring to the athlete who is serious about increasing their level of performance. Most supplements have little or no side effects, and can be purchased without a substantial cost. Before starting any workout program or starting a supplement, it is a good idea to meet with your doctor and discuss any concerns you might have. After getting the green light from your doctor, your success will only be limited by the amount of work you put into building your body into top shape.

Natalie Aranda writes about health. Bodybuilding supplements are widely used to increase muscle mass, reduce recovery time after an intense workout, and to make workouts more beneficial. However, there are many misconceptions about bodybuilding supplements. Here are some common myths and facts. You can easily find discount bodybuilding supplements which will allow you to purchase the same product at a substantial discount. Discount supplements are exactly the same as their higher priced counterparts.

4 Bodybuilding Exercise Tips To Really Pump You Up

You only need two types of bodybuilding exercises to craft a really effective routine. Efficiency is a thing of beauty, unless you actually prefer to spend half your life at the gym, breathing sweaty air, and getting frustrated when you don't get results. Use your brain before your brawn, and you'll work smarter and see success sooner.

Bodybuilding Exercise Tip #1:

Know your muscles. This doesn't mean giving them cute little nicknames, this means knowing the size and function of each muscle. What kind of bodybuilding exercise will work each muscle? You want to create a physique of evenly developed muscles, and still be able to put your arms down by your sides.

Bodybuilding Exercise Tip #2:

OK - pop quiz. What will give out first, your triceps or your chest?

When you're doing bench presses, what starts to hurt first? Your poor little triceps! By the time you can bench enough to exhaust your chest, your triceps are shot.

The solution? Use isolation bodybuilding exercises first. These, by definition, isolate individual muscles and work them hard. If you isolate a larger muscle and work it thoroughly, it evens the playing field when you move on to a bodybuilding exercise that uses a group of muscles.

Bodybuilding Exercise Tip #3:

After you've put your larger muscles through the paces, it's time to let the smaller fellas join in. Bring in the compound bodybuilding exercises, the ones that use groups of muscles. Take the simple push-up for example: Wrist, forearm, biceps, shoulders, core, and chest all working together. Since some of the muscles involved are smaller than others, they normally fatigue more quickly. If you've isolated the larger muscles first, the push-up becomes a much more efficient bodybuilding exercise, because your whole body gets exhausted at about the same time.

Bodybuilding Exercise Tip #4:

Let it rest! The two sides of the coin are smart exercises and rest. They're both necessary to getting the results you want.

Using efficient isolation and compound bodybuilding exercises, you've got the work side covered. You'll get a more valuable workout in less time. But, it's all in vain if you don't allow for sufficient rest for your muscles afterward. Since muscle growth takes place during the recovery period, as your body knits itself back together, you can't interrupt that process by working those muscles again too soon. Give your muscle groups a full week to recover.

Half the battle in bodybuilding is having good information. Good info lets you create a good plan for your diet, bodybuilding exercises, and rest periods. Follow a good plan, and you'll get the results you want.

The "Muscle Nerd", Jeff Anderson, is a world-renowned fitness consultant and author, most noted for his cutting edge research in natural bodybuilding and fat loss. Discover the secrets to transforming YOUR body today at: http://www.musclenerdfitness.com

How To Build Impressive Triceps - Bodybuilding Anatomy 101

How many of us who regularly lift weights pay any attention to the structure and function of the muscle group we are training? Yes, you can get results by blindly doing exercises but if you truly want an impressive physique you need to learn basic anatomy principles. Here is why:

1. Learning about the structure and function of a muscle group will give you a clear understanding how to properly train that muscle for maximal strength, size and power.

2. Knowing muscle anatomy gives you a clear picture of what that muscle looks like. This allows you to picture in your mind exactly how that muscle is working during a particular exercise.

3. Many muscles have multiple functions. You need to know this so you do not over train a particular muscle.

In this article I am going to break down the triceps brachii and present its origin, insertion and function. Next, I will give you a list of special exercises that target the entire muscle group. It would be very helpful if you have access to an anatomy book so you could look along as you read. If you do not have a book just refer to my blog link at the end of this article.

DESCRIPTION

The triceps brachii is actually composed of three heads which connect the humerus (upper arm bone) and scapula (shoulder blade) to the ulna (forearm bone). These heads are known as the lateral, medial and long heads.

The lateral head is located on the outward facing side of the humerus. It has the classic look of a horseshoe shape.

The medial head is located towards the midline of the humerus.

The long head is located along the back side of the humerus and is the largest of the three heads.

ORIGIN and INSERTION

The triceps muscle originates along the humerus bone and inserts on the ulna (one of the two bones of the forearm).

FUNCTION

The primary function of the triceps is to extend the elbow (straightening the arm).

The secondary function of the triceps is fulfilled only by the long head of the muscle, which is to bring the arm down towards the body (adduction). This is accomplished due to the attachment of the long head to the scapula. The tricep shares this function with the large back muscle the latissimus dorsi. How many of you who regularly exercise the triceps knew about this secondary function? See, you are learning something already!

EXERCISES

Any movement that extends the elbow will work the tricep muscle, however, there are certain exercises that I feel give you the most benefit in terms of building all three heads of the muscle. For ultimate strength, power and size try these:

1. Bodyweight Tricep Extensions
2. Lying Tricep Extensions
3. Close Grip Bench Press
4. Bench Dips

There are two reasons these exercises are more effective than others. First, these exercises put the tricep muscle in a stretched position. When the muscle is placed under tension in the stretched position, a quick change in direction causes more muscle fibers to activate than normally would, something you definitely want when building strength, power or size.

Secondly, you help stretch the fascia surrounding the muscle. Stretching helps loosen the fascia and make room for the muscles to grow.

CONCLUSION

The triceps muscle makes up about 2/3 of total arm mass. That is significant in terms of the overall anatomical structure of the arm. By learning basic anatomy principles you have given yourself the knowledge to not only train HARD but SMART as well. The human body is an amazing work of art and I challenge you to learn more about muscle anatomy.

Richard Syner is a physical therapist who has been helping people achieve their health and fitness goals for over 20 years. Find out how you can have access to Thousands of Workouts and Training Programs by visiting his site at http://HomeExerciseNews.com

Body Full Workout-Bodybuilding and The Ab Best Workout For Both Men and Women

Today where men's sports almost always have its female counterpart, female bodybuilding is experiencing a crisis when it comes to a body full workout.

A body full workout and ab best workout in bodybuilding is a sport that combines weigh lifting, good diet, and rest for long term results. Bodybuilding was first designed as a male type of pursuit, but bodybuilding in women soon gained strenght. Female bodybuilding competitions began occurring in various places of the world and became very popular.

As opposed to female bodybuilding which was more hardcore, fitness competition with a body full workout and an ab best workout is now female bodybuilding with bodybuilders that get fit and toned without the muscle bulk. Now there is much focus on the stomach abs.

Male Bodybuilding Secrets

If anything, male bodybuilding is a more refined form of weightlifting for it takes into account the idea of aesthetic body shape, abs, tone, and mass of the entire body.

For some, male bodybuilding is simply a sport. In male bodybuilding, there are only four major aspects to keep in mind and that is:

1. Nutrition

2. Recuperation

3. Supplementation

4. Exercise

For the best results in male bodybuilding, abs and a body full workout, one must adapt the best training regimen. Good nutrition and supplementation are the top secrets to successful male bodybuilding. A common thought that any male bodybuilder knows is that if you're not growing, then you're not eating enough of the right types of foods.

Male bodybuilding also focuses not only in nutrition and exercise but in recuperation as well. This is very important to remember to keep in shape. Many people forget this secret and end up losing muscle after so much hard work.

There is also a system called highly intensive training and this is the major system applied by many male bodybuilding pros. It is incidentally the most taxing but the most effective male bodybuilding program out there.

This male bodybuilding system is focused around highly intense and infrequent workouts with emphasis on compound movements and progression to gain muscle. This system of male bodybuilding takes advantage of this tendency of the muscles to rebuild itself once broken down after a workout.

Intensive male bodybuilding training increases the extent of the break down of the muscle and helps increase muscle gains from a body full workout. This is a secret to keeping muscle for the longest period of time.

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Stop kidding No home gyms allowed

Not long ago my wife went shopping for home gyms. No not for her but of all people for me. I was devastated. The idea, me exercise? I sit and work at the computer all day and that's plenty of exercising for me. I told her we didn't have room and the (2) extra bedrooms were for visitors besides.

Nevertheless off she went and darned if a couple weeks later she drug one home. A home gym of all things!

My wife was telling me that the convenience of privacy at home, no driving and time efficiencies is what I really would enjoy. Humbug! She also discussed her goals for me and frankly I was impressed. Lose 20 lbs or else! Else what? Rabbit salads and vinegar for life.

She also told me that in making her decision she considered our budget, room available, weight based or rubber band machines and relative versatility. I told how appreciative I was of here thoughtfulness.

She assured me I wouldn't need the motivation that a real gym provides, nor would we miss the room lost, and that putting the thing together would be a blast.

Also, just because I wasn't surrounded by other hard exercising chargers my tendency to be lazy and slack off wouldn't be a factor.

Thus far, the only thing that's lost weight is my wallet but I'm assured perseverance would prevail.

Before starting that home exercising program I suggest seeing your doctor to check on your health condition and your brain because when you're grand kids see you trying to do your thing they'll think you lost your mind.

Having home gyms is probably a pretty good idea and I for one am all for it. My grandson looks so fit now he can't keep the girls away from him. Boy, am I glad I have a grandson.

More good gym stuff http://www.home-fitness-gym-4u.com/