Top Bodybuilders / Bodybuilding Workouts

Q: What is the Jettison technique and how can I make use of it in my workouts?


A: The Jettison technique is a way of upping the intensity stakes of a work-out by making use of rubber expander cables – you know the ones that real bodybuilders wouldn’t be caught dead using. Well, here’s a way that they can not only use them, but actually benefit from them. The best ones to use are the Lifeline Gym power cables from Lifeline USA. The Lifeline system allows you to generate up to 225 pounds of resistance through a color coded band system and to increase that intensity even further by flicking the ends of the cable around the plastic bar provided.

You are going to do an exercise with a barbell and the rubber cable at the same time. Let’s take the curl as an example. Load up the bar with 75 % of the weight that you’d normally use for 8 reps. Place the collars on and then slip a couple of 2.5 pound plates on after them. Now get a rubber cable set up so that when you pick up the bar you’ve already got the cable handles in hand, ready to go. Now start cranking out the reps. Keep going until you reach the point of failure – you should manage about 7 reps. Now ditch the cables and keep going for a further 3 or 4 reps. When you reach failure this time, drop the bar and slide the 2.5 pounders off. Pick the bar straight up again and see if you can eke out a final, agonizing 2 or 3 reps.

Jettison training works best with exercises that limit the range of motion to below the chin. Movements like curls, upright rows, push downs and seated rowing are ideal candidates. With a little innovation, however, you can adapt the technique to virtually any movement in the gym.
Keep in mind that the Jettison technique is an advanced intensity tool that should be used sparingly. Do not use them on every set or you will quickly push yourself into an over trained state. Once per week on the last set of your last exercise for a particular body part is all you need with this one.

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Q: I’m trying to build up my rectus abdominus, serratus and intercostals and get them beefier without adding bulk to my waist. Can I do abs daily?


A: Normally, for any body part, if someone asked, “Can I do it everyday?” we’d say, NO! But abs are a little different. Abs re-oxygenate rapidly, which is to say that they recover rapidly and actually require more intensity in terms of duration of workout, number of sets and reps, and less total rest times in between sets. But here’s the thing… you can work with the abs as they are – rapid re-oxygenators – and build them up without working them this often. Work them hard and fast and intensely during each workout, but don’t do more than 4-5 per week.

On the other hand, they’re no different from other muscles in the sense that they aren’t any more capable of burning the fat over themselves than other muscles, nor any more capable of growing than other muscles. We suggest you do more overall core work and do sprints and anaerobic work to support building a denser core and abdominal region. Keep in mind that abs repair fast, but you need to do more variety for them than other body parts. Sprint, do heavy weight ab workouts and higher weight ab workouts, and just keep variety in mind during those 4-5 workouts a week. That’s what’s going to really build denser ab muscles.

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Those that are not familiar with the sport assume bodybuilding is something that is fairly easy. You lift weights and you become bigger. Really, it is anymore complicated than that? Well, yes it is; but, the simplified definition is somewhat accurate as well. You do have to lift weights to develop a bodybuilder physique. That is a basic fact that is about as accurate as can be. However, there is more to it than that. You have to know how to properly lift weights. Understanding the basics of bodybuilding training splits can set you in the right course of action to succeed with proper bodybuilding tactics.

What are bodybuilding training splits? In a nutshell, they are the secret to many bodybuilders’ success. By employing the concept of the split training, it can be possible for someone with a passion for bodybuilding to develop a significant amount of mass, a high degree of lean definition, and a tremendous look within a relatively short period of time. Yes, bodybuilding training splits are valuable and helpful. That is why so many pros employ them.

Now, you are probably still asking what exactly bodybuilding splits truly are. The answer to this is not as complicated as you may initially be led to believe. Here is the most basic answer: bodybuilding training splits involve training more than once a day several days a week to hit your muscles repeatedly. This will deliver tremendous results with less effort than you would think.

Here is a common example of bodybuilding splits: you would work the lower body muscles in the morning and then work the upper bodybuilding muscles later in the evening. You would do this four days out of the week.

Some may be asking “Is that it?” It does not seem like much. Well considering the fact most people only workout in the gym one time during the same day, anyone taking part in such bodybuilding training splits would be doubling the average person’s workouts. That is going to deliver results bar none.

However, you also need to avoid falling into the trap at the other end up the spectrum. Specifically, you would not want to overdo it in the gym and split train all the time or too frequently during the week. The human body can only take so much stress and that means there comes a time when you need to calm down and cut back on your schedule. Don’t overdo it with bodybuilding training splits or else you may end up injured and needing to take a lot of time off. That certainly won’t help your bodybuilding goals at all.

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Some bodybuilders have trainers that give them specific instructions on what to do and how to do it. Best of all the are there to help them every step of the way. sometimes you might have one that will give you some bodybuilding training routines to go by. Some of these routines are just used so that you and the trainer can map out the day to that process ad to see what you need to work on. Certain trainings can be consisted of the foods you eat and drink. For example you could be asked to jot down what you eat and drink every single day so that you can see what you need to work on. Others might consist of the exercise training routine.

The exercise training routines are usually based on the bodybuilders needs and wants. some builders and less muscle and more tone while others want a lot of muscle and to be less toned. So many of the training routines might give different instructions and workout due to the average person wanting something different. Some of the exercise routines are actually recommending that you do a lot of cardio which helps you hold your own body weight so when you start growing you will be able to stand and walk with no problem. Other training routines help build up muscle, so they use a lot of machine workout sch as weight lifting. This helps you by giving you a lot of muscle and adding a lot of mass to your body. Weight lifting is always on the training list due to the fact that it provides you with more muscle and you need this for your body to be represented as a body builder.

There are so many bodybuilding training routines to choose from. Many people end up making their own list rather than just copying someone else, but sometimes it is better to see if you can take on someone else routine as well especially if you are in the same level and category as they are. making your own training routine is recommended due to the fact that not everyone is on the same level or wanting to be on that main level as someone else. You might find that starting your own routine is the best way for you to jump start you body building career, but it does not hurt to try an old one every once in awhile.

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For many years, high school and college athletic coaches frowned upon their athletes doing any sort of weight training. However, as television brought more money to professional sports, college and even high school athletic programs worked to increase the performance of their athletes in order to keep up. As a result, kids became stronger and faster in order to advance. Weight training, sports supplementation, and other bodybuilding fundamentals quickly became part of every sports program in the nation.

A stigma still exists, for many, about bodybuilding. Many athletic programs employ a core weight-training program – squats, presses, dead lifts, and bench press – but they neglect full body development. Some consider this practice dangerous, as core training leaves many stabilizer body part groups ignored, even endangered, as muscle imbalances lead to new strains as some parts grow. Let’s count the ways that bodybuilding training gives you an edge in sports.

Mental edge

In any competition, the stronger man will always possess more confidence than his adversary. You can call it animal instinct, the alpha male complex, or anything else. But when two men face one another, the stronger of the two possesses a carnal advantage in every situation. It might not always result in a win, but it does provide a mental edge.

Core strengths

Using compound exercise movements like bench press, presses, squats, and dead lifts are a great way to make the entire body grow. They also create added strength in those actions most used in sports – jumping, running and stopping, moving opponents, and maintaining position. They build the core, which is your base for all performance.

Isolating weaknesses

The core strength training mentioned above is great for growing overall body mass, and targeting the large muscle groups. However, as these body parts grow, the strain, which exists on the smaller groups to support them, grows as well. You are MORE likely to sustain an injury if your back, chest and shoulders grow, yet your lower back, neck, traps, and arms are neglected. Bodybuilding training programs focus on every muscle in the body to ensure none go untrained and become problem areas.

Balance

A well-balanced bodybuilding-training program results in a well-balanced physique. Bodybuilders are able to eliminate the awkwardness of many common functions by adding additional strength (through training) to areas, which may lack functional strength.

Endurance

All sports involve repetition of strenuous tasks, whether it is running, jumping, throwing, or catching. As muscles repeat the same actions dozens or hundreds or even thousands of time, fatigue begins to se in. The muscle groups are flooded with blood for hours at a time, and lactic acid begins to build up in these areas.

If you’re an athlete, do a little bit of reading on standard bodybuilding routines. Even if you cannot add a full bodybuilding routine to your sports training protocol, see what areas of your physique you’ve been neglecting. You might just find that a few movements each week will go a long way in increasing your sports ability and avoiding injury.

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