Guide To Getting A Six-Pac For Skinny Guy's/Gal's
The title of this article makes me laugh, look at it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up – they are paranoid about losing their treasured abdominals? Having asked the same thing until this question almost earned it's own email account!
The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, “I should be able to 'see' my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.
Abdominals Are A Muscle, Too!
You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals.
Your abdominals are a muscle group that requires the same formula and attention and are no different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!
Prioritize By Sequence
If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first...”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose
Frequency
Intensity
Volume
Reps
Injury Prevention
5-7x a week
Low
1-4 sets
20-30
Hypertrophy
4x a week
High
6-12 sets
8-12
Maintenance
2-3x a week
Medium
3-6 sets
10-20
If building a sexy six-pack is on your 'to do' list , then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Divide Your Abdominals Into Two Separate Workouts
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)• Hip Flexion (lower abs)• Rotation (obliques)• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree...”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A
B
C
D
Trunk Flexion
Rotation
Trunk Flexion
Rotation
Hip Flexion
Lateral Flexion
Hip Flexion
Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use A Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
Lying Hip Raise
Incline Hip Raise
Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
Swiss Ball Crunch
Weighted Swiss Ball CruncH
Weighted Cable Crunches
The Top 3 Rotation Exercises:
Russian Twist
Weighted Russian Twist
Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
Lateral Flexion on back extension machine
Lateral Flexion with medicine ball over head
Lateral Flexion with medicine ball and twist
Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next. Conclusion
You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from.
Vince Delmonte appoved this article on "guide to getting a six-pac for guy's/gal's"I HAVE A FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com/
Thursday, 1 October 2009
+#9 THE ABDOMINAL RAZOR SHARP WORKOUT
The Abdominal Razor Sharp Workout
If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don't know anybody who's wish is to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.
Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage and look at your diet.
Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equimpment and programs. Let's first eliminate the top four ways not to get a six-pack:
Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
Aquiring your six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.
Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding them instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!
Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause.
Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.
Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack. The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and no different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack.
To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!
Prioritize By Sequence If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they are hear or do.
They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose
Frequency
Intensity
Volume
Reps
Endurance/Conditioning
5-7x a week
Moderate
1-4 sets
50-100
Hypertrophy
4x a week
High
6-12 sets
8-12
If building a sexy six-pack is on your 'to do' list for the new year, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Your Genetics and Abdominals
Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.
The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it's important to know how you train them to make them look their best.
Divide Your Abdominals into Two Separate Workouts for Best Results
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)• Hip Flexion (lower abs)• Rotation (obliques)• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A
B
C
D
Trunk Flexion
Rotation
Trunk Flexion
Rotation
Hip Flexion
Lateral Flexion
Hip Flexion
Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use a Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
1. Swiss Ball Crunch
2. Weighted Swiss Ball Crunches3. Weighted Cable Crunches
The Top 3 Rotation Exercises:
1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
Razor Sharp Abdominal Workout 2:
Trunk Rotation and Lateral Flexion
Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.
Exercise
Sets
Reps
Tempo
Rest
Side Bends Dumbells Overhead
1-4
8-12
311
-
Oblique Crunch
1-4
8-12
311
-
Side Bends Dumbells Overhead
1-4
8-12
311
-
Lateral Raises on BackExtension Machine
1-4
8-12
311
1-2 minutes
Conclusion
As said earlier, the abdominal razor sharp workout is not the easiest task in the world but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
Vince Delmonte approve this article on "the abdominal razor sharp workout.FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://howtogain-weight.comhttp://howtogain-weight.com
If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don't know anybody who's wish is to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.
Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage and look at your diet.
Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equimpment and programs. Let's first eliminate the top four ways not to get a six-pack:
Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
Aquiring your six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.
Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding them instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!
Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause.
Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.
Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack. The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and no different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack.
To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!
Prioritize By Sequence If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they are hear or do.
They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose
Frequency
Intensity
Volume
Reps
Endurance/Conditioning
5-7x a week
Moderate
1-4 sets
50-100
Hypertrophy
4x a week
High
6-12 sets
8-12
If building a sexy six-pack is on your 'to do' list for the new year, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Your Genetics and Abdominals
Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.
The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it's important to know how you train them to make them look their best.
Divide Your Abdominals into Two Separate Workouts for Best Results
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)• Hip Flexion (lower abs)• Rotation (obliques)• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A
B
C
D
Trunk Flexion
Rotation
Trunk Flexion
Rotation
Hip Flexion
Lateral Flexion
Hip Flexion
Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use a Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
1. Swiss Ball Crunch
2. Weighted Swiss Ball Crunches3. Weighted Cable Crunches
The Top 3 Rotation Exercises:
1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
Razor Sharp Abdominal Workout 2:
Trunk Rotation and Lateral Flexion
Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.
Exercise
Sets
Reps
Tempo
Rest
Side Bends Dumbells Overhead
1-4
8-12
311
-
Oblique Crunch
1-4
8-12
311
-
Side Bends Dumbells Overhead
1-4
8-12
311
-
Lateral Raises on BackExtension Machine
1-4
8-12
311
1-2 minutes
Conclusion
As said earlier, the abdominal razor sharp workout is not the easiest task in the world but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
Vince Delmonte approve this article on "the abdominal razor sharp workout.FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://howtogain-weight.comhttp://howtogain-weight.com
Wednesday, 30 September 2009
#10 THE COMPLETE GUIDE ON"HOW TO BUILD BIG BICEPS"
The Complete Guide on "How To Build Big Biceps"
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy yearns to have them. Count me in this group.
Even today when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while staring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
For example let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training
More is not always better If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training
Being more obsessed with looks while they train rather than when they are not training! Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.
Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training
Not focusing on increasing your overall strength Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training
Using the same bicep exercises most times, Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1:
“Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2:
“Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3:
To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps
Not enough tension on the muscle I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD4- Week Bicep Prioritization Program - CLICK HERE
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is to be found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription
Vince Delmonte approves this article"the complete guide on how to build big biceps"FOR A FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
As this is #21 hope you have downloaded and printed these very informative articles and by doing so make a nice easy reference file.
The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy yearns to have them. Count me in this group.
Even today when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while staring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
For example let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training
More is not always better If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training
Being more obsessed with looks while they train rather than when they are not training! Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.
Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training
Not focusing on increasing your overall strength Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training
Using the same bicep exercises most times, Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1:
“Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2:
“Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3:
To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps
Not enough tension on the muscle I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD4- Week Bicep Prioritization Program - CLICK HERE
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is to be found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription
Vince Delmonte approves this article"the complete guide on how to build big biceps"FOR A FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
As this is #21 hope you have downloaded and printed these very informative articles and by doing so make a nice easy reference file.
Tuesday, 29 September 2009
+ #11 9 EASY TO MAKE RECIPES FOR MUSCLE BUILDING GROWTH
9 Easy To Make Recipes For Muscle Building Growth
Think about putting yourself on a muscle building diet is a painful process? Whether your goal is fat loss or muscle building, getting the proper nutrition is at least 80% of the game. If you don't have that all figured out, you are miles away from seeing results.
The better news is that your tastebuds don't have to suffer if you don't want them to. There are many ways to get in your proper nutrition while keeping it all interesting. If you think gaining muscle means suffering through, can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, it will never be that bad.
Give one of these recipes a try and you'll be surprised at how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
Pumpkin Pancakes
When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
Protein Jell-O
When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs to damage their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbsIntramuscular Buffering Capacity
Finally, the last adaptation for sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2.
Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.Vince Delmonte approved this article"9 easy to make recipes for muscle building",FOR A VIDEO WITH 10" FREE" COACHING LESSONS http://building-up-muscles.com/
As this is # 20 i hope you have downloading and printing these very informative articles and by doing so make a nice easy reference file
Think about putting yourself on a muscle building diet is a painful process? Whether your goal is fat loss or muscle building, getting the proper nutrition is at least 80% of the game. If you don't have that all figured out, you are miles away from seeing results.
The better news is that your tastebuds don't have to suffer if you don't want them to. There are many ways to get in your proper nutrition while keeping it all interesting. If you think gaining muscle means suffering through, can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, it will never be that bad.
Give one of these recipes a try and you'll be surprised at how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
Pumpkin Pancakes
When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
Protein Jell-O
When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs to damage their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbsIntramuscular Buffering Capacity
Finally, the last adaptation for sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2.
Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.Vince Delmonte approved this article"9 easy to make recipes for muscle building",FOR A VIDEO WITH 10" FREE" COACHING LESSONS http://building-up-muscles.com/
As this is # 20 i hope you have downloading and printing these very informative articles and by doing so make a nice easy reference file
Monday, 28 September 2009
#12 THE SKINNY GUY'S RULES ON WEIGHT LIFTING
The Skinny Guy's Rules On Weight Lifting
When you wake up in the morning and glance in the mirror. Not so pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, worry not, you aren't alone. You just need to start following these weight lifting rules.
There are many guys who simply have trouble getting that lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life long scare of a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.
You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.Which brings us to
Rule #2:
Ditch the isolated exercises.
Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3.
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
To enable you to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
rule #4.
REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5.
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.Vince Delmonte approves this article"the skinny guy's rules onweight lifting" FREE VIDEO OF 10 COACHING LESSONS AT http://building-up-muscles.com
When you wake up in the morning and glance in the mirror. Not so pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, worry not, you aren't alone. You just need to start following these weight lifting rules.
There are many guys who simply have trouble getting that lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life long scare of a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.
You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.Which brings us to
Rule #2:
Ditch the isolated exercises.
Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3.
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
To enable you to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
rule #4.
REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5.
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.Vince Delmonte approves this article"the skinny guy's rules onweight lifting" FREE VIDEO OF 10 COACHING LESSONS AT http://building-up-muscles.com
Sunday, 27 September 2009
#13 FEMALE FITNESS MODEL AND LOOKING GOOD
Female Fitness Model And Looking Good
Sooner or later you will pass by the magazine racks in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being very feminine. Gone are the days where strong women are seen to be masculine and unattractive.
The female fitness body is here to stay.
Now, curves are back as long as they are created with muscle mass and have a softer appearance to them. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves and looking good. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.
Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking great and looking like the next female fitness model, maybe even covermodel!
First things first.
Pink Weights.
If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this.
In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done correctly… many will experience a slower rate yet.
The problem with pink weights is that for most of you, they aren't challenging! (not heavy enough)You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen.no kidding! You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.
Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight as your body weight might go up after training. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.
Next comes cardio.
Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.
Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.
The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before, you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?
The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.
This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.
Now. Bring on the carbs.
Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.
The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!
So if you're craving a bagel, have it, but enjoy it right after you've finished a hard lifting session, as described above.
Get rid of your fat phobia.
One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.
When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste.
Newsflash.
Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.
Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.
So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes
Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.
Concentrate on adding heavy-weight lunges,( not lunch's)one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and manage it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.
So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.
Vince Delmonte approved this article"female fitness model and looking good"
FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com
Sooner or later you will pass by the magazine racks in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being very feminine. Gone are the days where strong women are seen to be masculine and unattractive.
The female fitness body is here to stay.
Now, curves are back as long as they are created with muscle mass and have a softer appearance to them. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves and looking good. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.
Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking great and looking like the next female fitness model, maybe even covermodel!
First things first.
Pink Weights.
If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this.
In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done correctly… many will experience a slower rate yet.
The problem with pink weights is that for most of you, they aren't challenging! (not heavy enough)You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen.no kidding! You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.
Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight as your body weight might go up after training. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.
Next comes cardio.
Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.
Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.
The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before, you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?
The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.
This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.
Now. Bring on the carbs.
Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.
The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!
So if you're craving a bagel, have it, but enjoy it right after you've finished a hard lifting session, as described above.
Get rid of your fat phobia.
One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.
When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste.
Newsflash.
Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.
Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.
So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes
Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.
Concentrate on adding heavy-weight lunges,( not lunch's)one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and manage it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.
So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.
Vince Delmonte approved this article"female fitness model and looking good"
FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com
Friday, 25 September 2009
#14 JOINING A GYM-LOOK OUT FOR THESE 10 THINGS
Joining a gym-look out for these 10 things
The big decision has been made and you've made the commitment to starting a workout program, the next step is choosing a gym that feels comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.Always remember that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of your oun home. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort zone. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
Additionally you will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Also be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality and condition of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.So, be sure you are considering all of these essential factors when choosing a gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
Vince Delmonte approve this article " joining a gym-look out for these 10 things". FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
The big decision has been made and you've made the commitment to starting a workout program, the next step is choosing a gym that feels comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.Always remember that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of your oun home. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort zone. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
Additionally you will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Also be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality and condition of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.So, be sure you are considering all of these essential factors when choosing a gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
Vince Delmonte approve this article " joining a gym-look out for these 10 things". FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com
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