Top Bodybuilders / Bodybuilding Workouts

Many bodybuilders aspire to get big biceps because they are the signature of successful bodybuilding. Many bodybuilders who have big biceps like showing them off because many people admire them. The biceps are very conspicuous compared to the abs. if you want to show off your biceps all you need to do is to wear a vest but it is not that easy to show off your abs. for people to see them you have to take off your top completely. In bodybuilding it is all about the biceps and the moment you grasp this point you will be on your way to success. The moment you fully grasp what it entails in order to increase your biceps you will be on your way to succeeding in bodybuilding.

In order to increase your biceps you have to concentrate on working out the entire body. You cannot isolate the biceps alone; you need to include other muscle groups as well. The best techniques which will help you increase your overall muscles including the biceps are compound movement exercises. There are various compound movement exercises such as squats. When you do this kind of exercises you create tension also on the biceps and thus they will grow in size. You can also use isolation movement exercises in order to workout the biceps. Techniques such as progressive resistance training will also help you increase the size of your biceps.

The other important thing you need to include in your training regimen so that you increase your biceps is to eat a proper diet. The pillar of developing bigger biceps is through eating a proper diet. If you do not take a proper diet then your biceps will not respond to the training. When choosing the weight to lift it should not be too heavy. If you are a bodybuilder seeking to transform your body and increase your biceps you need to ensure that the weight you are carrying does not exceed your upper body strength. If you do not have proper command of the weight, then the weight you are carrying is too heavy. A good bodybuilder always has adequate command of the weight they are training with. You need to be able to undertake both the eccentric and concentric phase without any difficulty. As a bodybuilder you need to ensure that you are able to control both the eccentric and concentric phase properly because each requires very different levels of energy.

Your diet should also be proper if you want to increase your biceps. The diet of a bodybuilder is quite different from the diet of a regular person. The secret to gaining body mass will depend on the amount of calories you take daily. Your daily intake should be more than the calories you burn daily if you want to gain body mass. The best source of calories is carbohydrates, proteins and vitamins. You should also take bodybuilding supplements which are organic and do not contain any steroidal substances in them.

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Cardio is a very effective exercise for the heart and a very efficient way of loosing weight. However, hoe beneficial it will be to you depends on how well you will carry them out. Here are some tips from the pros themselves that will make those 20 minutes of cardio effective and worth the while.

If you are doing cardio in order for you to trim down, the first thing I would advice you to do is to do cardio in the morning. Glycogen levels are generally lower in the morning. This means that if you do cardio in the morning, your body will start mobilizing its fat for energy production. This energy that’s released will sustain you way after you have already done the cardio. As ironic as it may sound, getting tired after doing cardio in the morning will keep you more energized for the better part of your day. Exercising is also known to release the ‘feel good hormones’ and so cardio is a known natural stress reliever. Well, I guess now you know why people are told to take a walk when they are mad before they end up saying something really stupid.

Cardio in the morning is especially important to those who do cardio to lose weight. You see, when you exercise, your body first of all burn the food already present before it even thinks of touching your fat reservoirs. When you wake up, nearly all the food you ate the previous night has been digested already. Doing cardio at this time will purely burn fat and nothing else. If however you feel too weak to do cardio on empty stomach, you can take something very small to energize you a bit. By something very small I don’t mean a 5 course meal, take some natural juice o spike up your glucose level.

Before you start on your cardio, ensure that you have done stretches for at least 5 minutes. Stretch your quads, calves, hamstrings and the other muscle groups. You can opt not to stretch and nurse a lot of muscle soreness, it’s your call.

Vary your pace both in terms of cardio level and the workout in itself. If you are a beginner, start off easy and don’t try running for miles just because there’s a guy at the gym who can do it with his eyes closed! Start off gradually by let’s say taking a walk then increase your pace with every progressive session. During the actual cardio, start off slowly and then pick up the pace. Go first and when you get tired slow down a bit, do not stop. If you are running, you can do a very fast sprint for about 2 minutes then slow down to a jog and then repeat the sprint. If you find cardio to be boring then you need to first of all try and spice it up but if it’s still boring, get your head checked!

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There are very many issues which have to be handled when body building. These are generally the elements which are general components and which determine your level of success when body building. Wrong doing of your body building routine is what causes failure and reclaiming it is usually the main problem. This article gives you the overview of exactly how you can retrace your lost steps and succeed in meeting your goals as a body builder.

Injuries are part of what causes failure in our body building and this is one thing we have to handle to reclaim our track to positive elements of body building.

When you get injured in training, the first important thing is to seek medical attention so assess the level of injury and get it verified and the appropriate treatment given. What causes many people to fail is because they do not want to know the injury they have endured and they go straight to other exercises immediately. This causes the worsening of the injury and causes pain and stress on the injured parts and for some time one may totally be unable to continue wit the body building routine.

The other most important thing to have it covered is the form of a body builder. Mostly, poor form develops in body builders since they have denied the body some requirements and this costs them dearly in body building. It is now good to be organized and set serious wit your routine. Make sure that in case of poor form you know exactly the origin of poor form and do the necessary to recover from it. It may be your diet is deficient of some important nutrients or lack of proper rest and this needs a lot of car. Make sure tat you get good advice about any nutritional problems and the workout program from professionals so as to make it happen and get back to the right track as a body builder.

Weights gain is also a factor which leads many body builders astray. This is because even with well programmed diets, it is very common for body builders to increase their weight to extreme levels which are undesirable. You need a lot in this since the first thing is generally to understand the cause of your weight gain. It may be a little slip up on the consumption aspects, or a laxity in your training and many other issues. But remember that all this are well handled in an individual base and it is for you to get to know what is wrong and take changes instantly to avoid late rush which reduces your chances of success.

One thing you have to realize is that there are very many visions that one has when body building and they come with variations in terms of requirements. If at all you didn’t succeed in getting through because you lacked to stress an input of a certain element, it is time to be serious and get all the inputs in place. There are body builders who fail in body building because they do not incorporate all the necessary requirements. Watever the cost in body building you just have to put all the priorities right and make sure that everything is availed.

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If you have been in this game for some time now, if you have accumulated a level of success in pursuit of muscles, then you know that body builders sometimes get too enthusiastic in their training for their own good. This is especially so if the training goals are given specific time frames, a deadline is coming up the corner. It gets even crazy, when you are in competitive bodybuilding, and a major contest in which you have banked a lot of hopes, is coming nearer and nearer.

a) The signs that you are losing out control during training, are like:
You forget yourself during the workouts and by the time you come around to glancing at the watch, you are past the predetermined length of the training session.

• You start training impatiently, without allowing enough time for warm-ups.
• You don’t determine the length of the training session before going to the gym.
• You come up with timely justifications to lengthen the training session such as interruptions by colleagues, you are not exhausted, just one more, etc.

There are two myths that propound the tendency to lose track of training duration. These myths will do more harm than good if incorporated in your mindset. They include:
b) The more you train, the more you will grow and the longer you train the better.
The fact is overtraining stands and will always do, as the greatest mistake a body builder can make. Frequent muscle injuries consequent from overtraining cause the muscles to stunt in growth. It makes the body susceptible to other complications, it wastes a lot of time as you weight for muscles to heal before training further, and many other maladies.

There are several main causes of overtraining, some of them are;

1. Steroids use

• Impatience with growth
• Ignorance
• Poor dieting
• Lack of workout plan

The overriding factor in all these causes and even in others not enumerated above, is that the body builder looses out to the training workout. They get too excited sometimes that they forget to stop when enough muscle stimulation has been achieved. Instead of focusing on muscle stimulation, they start targeting complete muscle breakdown as the workout objective. Other factors than intensity and overload becomes the guiding principle of the training routine such as ;

2. Peer pressure

• How long they train for each session
• How many training sessions for a day
• How many training sessions per week etc

This is a mistake because when these becomes the basis on which to determine the training session, then the workouts have gained more prominence than the body one is training. It is indeed the body that must determine the intensity level, it is the body that must be given adequate time to heal, recover and grow before assuming further training. It is the body that must remain in control. Remember it is growth stimulation not muscle breakdown that you must aim for in the training session.

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You may have been in the gym for quite a while now, you might have gone through some intense training already or you might have tried several strategies to bulk up your arms. It is not unusual to find professional body builders who have succeeded in every other area but that of developing their arms. Sometimes it causes disappointments to see that the chest is growing, the legs are superb, the stomach is packed into six figure, but the arms are still severed in growth.

This training routine is specifically directed to those bodybuilders who have been in the game for a while and now want to take their arms to the next level. By this, we mean that you want to define your arms further to competitive levels, or you want to grow some more muscle tissues in the arms. This can be important as part of a preparation for a major upcoming event, or as a way of bringing your arms up from under, so that they can much your achievement in the rest of the physique.

This workout constitutes a single triset and a single superset. The two should be done within a time frame of about twenty minutes in one training session, three times a week. By a triset, we refer to the group of three complementary exercises that must be done back to back without offering any rest duration within them. The superset refers to two distinct but complementing exercises that must also be done back-to-back, without any rest duration in between them. However, a single minute of rest should be allowed between the triset and the superset. Basically, a superset is more or less the same as the triset, only that it is composed of two exercises instead of three.

To begin on the triset, use the incline dumbbell curls exercise. Three to four sets of the incline dumbbell curls will do if good form is maintained and the rep speed at its optimal intensity. For each set, six reps are okay, with eight reps on the higher side. Without resting even for a moment, move on to the second exercise for the triset, which is the lying dumbbell triceps extension. Use the same weigh you used for the incline dumbbell curls, and also maintain the rep speed and exercise form. For the lying dumbbell triceps curls, perform three to four sets back to back, with each set achieving at least eight reps. On the higher side, ten reps per set can help achieve maximal intensity unless the weight being used is far below the optimal intensity level for the individual body builder.

To complete the triset, perform three to four sets of the hammer curls, with each set achieving at least eight to twelve reps. When this is done, allow a rest duration of about one minute, before taking on the superset.

For the superset, start with the wrist curls. Two sets of twenty five to fifty reps each, will ensure that the wrists are optimally stimulated. Without allowing for rest, move on to the final arm exercise for the day. The second exercise of the superset id the reverse wrist curls. This should be performed in an intensity level of two sets of twenty-five reps on the low and fifty reps on the high, for every set. After that, the arms are adequately trained for the day.

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MMA (mixed martial arts) fighting is extremely popular these days. Fight revenues from television pay-per-view are through the roof, and it seems MMA-style gyms are popping up all over the country. Many athletes from the fields of wrestling, football, and yes, even bodybuilding, and throwing their hats into the MMA ring. Professional bodybuilder Chris Cook moved from a mediocre rookie year in the IFBB to more success in the amateur MMA ranks, where is currently a rising star. If you are a bodybuilder looking into MMA training, or an MMA fighter looking to bring up your strength and power, you are in the right place. Here is a sample weightlifting routine for MMA fighters.
Chest & Triceps

• Flat bench press 6 sets of 8 to 12 repetitions
• Incline DB Press 4 sets of 10 to 12 repetitions
• Flat DB Flyes 3 sets of 12 to 20 repetitions
• Skull crushers 4 sets of 10 to 12 repetitions
• Triceps bench dips 4 sets of 8 to 12 repetitions

Back & Biceps

• Wide grip pull ups 4 sets of 10 to 12 repetitions
• Barbell rowing 4 sets of 10 to 12 repetitions
• Lat pulldowns 4 sets of 10 to 12 repetitions
• Barbell curls 4 sets of 8 to 15 repetitions
• Dumbbell preacher curls 3 sets of 12 to 15 repetitions

Shoulders & Traps

• Seated military press 5 sets of 10 to 12 repetitions
• Seated DB press 4 sets of 10 to 12 repetitions
• DB side raises 3 sets of 10 to 12 repetitions
• Barbell shrugs 5 sets of 10 to 12 repetitions

Legs

• Barbell squats 3 sets of 10 to 12 repetitions
• Hack squats 3 sets of 10 to 20 repetitions
• Leg extensions 3 sets of 15 to 25 repetitions
• Leg curls 3 sets of 10 to 12 repetitions
• Leg press calf raises 3 sets of 10 to 20 repetitions

You should be training with weights four days per week, with a session of running following each weight training session. If you wish to gain muscular weight and size, then you should eat an additional 500 to 800 calories per day while training in this manner. If you want to remain in the same weight class, simply keep your calories constant. You cannot gain weight if you are not eating a surplus of calories!

MMA athletes benefit most from the use of a split schedule which lets them train twice per day. The morning session is dedicated to takedowns, grappling, striking, and other fighting skills. Human beings are often much more alert in the morning, and using this time period to focus upon the mental aspects of fighting make the most sense. Weight training and running is relegated to the afternoon or evening session. By then, after a training session and a work day, the fighter probably doesn’t have much left in the tank, mentally.

However, it should be easy to close out the world and just crush the weights for an hour. In fact, by this point it the day, lifting may be an escape. Remember that skill set work, weight training, and running all play key roles in the development of complete fighters. Take each area of your training seriously, and you will reach your potential in the cage or ring!

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There have been approaches being taken by different body builders. Some of them have been productive while others have brought havoc in the profession. Many articles have been written to instruct body builders on the best way of training and there have been very many measures put in place to ensure that this is done in the proper manner and practiced effectively. However, there are still body builders who risk their lives in the pursuit of better results and this article is therefore a reminder of proper body building and how it should be carried out.
Overtraining is one of the worst experiences for your muscles and it should be totally avoided. But many people still do not know how to handle this and they have been met by negative consequences of the same. It is very possible to overstrain your muscles even without your knowledge. Especially for those people who workout without a dignified plan, they end up doing over what their muscles can hold and this is the worst condition that they find themselves in.

It is not true that training too hard is what will give you positive results. Always know that overtraining will lead to exhaustion of the body and might go to n extent of causing massive levels of injury which is not healthy for your body. The problem is how to determine the right level of training and how far one can go without going to the extent of over training. This is simple because, the body has organs and senses and it is possible to control the exercises as per the level of fatigue the body experiences.

Always be cautious about overt training because it can easily lead to severe conditions and this is unhealthy body building. For one it causes it can affect the body’s nervous system in a very negative way and end up leading to failure is some failure of the body’s operation. This means that once you have over trained the muscles, the nerves gets over exhausted and this blurs their capability to control the body operation and ultimately cause poor health.

The overtraining also causes great it on the hormonal level of the body and this is usually in a very negative way and in the long run there is failure of normal production of hormones in the body. In addition to this, the effect goes up to a point of affecting the immune system and this is dangerous since it makes one susceptible to infections in the body and all these are ultimate causes of death.
The metabolic rate of the individual is also compromised therefore causing an alteration of digestion and distribution of relevant nutrients. When one over trains there is a high possibility that all the nutrients produced are used up, and this therefore needs one to use the stored up energy. In a way, the body has to slow the metabolism due to inadequate supply of nutrients and ultimately slowing down the growth and development of individual muscles.

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Every ambitious bodybuilder will go into the gym with only one thing in mind. To work those muscle tissues he had planned to work on until they can hold it no more. The mission appears destined for destruction of the muscles, which is far from the objective. The objective is to provide the maximum level of stimulation. This ideal is at the pinnacle of the bodybuilding career. In fact, all the upcoming bodybuilders out there are better advised to take this mission with them at heart every time their mind switches to weightlifting mode. It is the best-known way of tabulating your goals to the extent where you can almost feel the impending success weighing heavily on your muscles.
You should tackle the exercise as they come and do not count on the break, which you know will come after a certain period in between the exercises. This approach lies at the heart of the ideal resistance training.

Whereas this is a sure sign and a pointer of the stamina that you have, the lack of planning may throw you out of the profession before you even get into the real thing. I am talking about overtraining here. Every activity can be a success if there is a good plan. With bodybuilding, this is even more critical. Do not wait until the moment you are so tired that you can hardly carry your tired muscles from the gym to your house, which is just meters away. You may be proud that you are limping and that your muscle groups have not let you down in the face of many cheering friends but don’t be surprised if I tell you that in essence you have done more harm than good to your wonderful body and loyal muscles.

When you work like that, you miss the point in one way or another. For one your fat will remain in your body unless you stimulate a careful premeditated procedure of how you will optimize your burnouts without having to tear your muscles into pieces. Actually, doing this will most likely confine you into your house while those who were a bit more careful with their procedures will carry the day. They will be seen walking in and out of the gym day after day. Bodybuilding ought to be like that. Do so much when you do not appear to be doing anything and not other way round.

The largest unit of progress assessment in bodybuilding is called the training session. It is after a training session that you either feel tat you have accomplished something or you fell short of your own expectations. The decision, which you make, may not be objective most of the time. It will all depend on your ambitions. If you seek the advice of other bodybuilders, the advice may range anywhere along the continuum whose extreme ends are subjectivity and objectivity depending on whether they are your competitors or not. For an impartial assessment, go for the gym instructor or your most trusted friend. Everything works out psychologically these days. So have the people who tell you what you want to hear for your morale to gain an upbeat.

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