Here is my last training programm! I made 10 kilos in less than half a year (being already big and experienced weightlifter and bodybuilder). My brother gained 20 kilos in one year… It is increadible, and you’ll have to go to the gym only two times a week and spend there only one hour per visit! Isn’t it awesome to spend less money, to spend less time and to grow bigger and stronger?

Let’s go!

Tuesday:

1. Bench press – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

2. Weight retention 1×60 seconds (isometric exercise helping to strenghten your tendons) weight must be 30% heavier than the maximum weight you can do in this exercise!

3. Squats – 1×10 (warming up), 1×20 (you must take the maximum possible weight to do this exercise)

4. Pull-ups! The maximum number that you can.

Saturday:

1. Shoulder press – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

2. Biceps curls – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

3. Deadlifts – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

In the last set of all the exercises you should obtain the muscular breakdown. If you feel that you can do one more repetition? then you must increase weight next time in this exercise. This simple program works for all people including “hardgainers” and so on. This is the programm for experienced powerlifters and bodybuilders and for the beginners as well! Enjoy your everyday growing muscles!



Thanks to Kam for contributing this article to our Bodybuilding blog:

Body Building Gym

ot a debate or argument for or against performance enhances, it is in the nature of all wanna be champions to seek the extra edge, we are simply suggesting that those who prefer more natural/healthier training methods and diets, should have a far more realistic set of goals. People who belong to the multi various \’all round\’ lifting associations, will have immediate access to standards required for trophies and recognition awards.

Many such sets of standards evolved from original BAWLA lists and the early days of BILL PULLUM. The BAWLA originated back in 1911 and covered over 4O all round lifts/exercises. Recently the A for amateur has been realistically dropped so now it is just BWLA. The \’Strength Set\’ originally consisting of the bodybuilders favorite exercises the squat, curl and bench press soon dropped the curl, which leant itself to too much back bending and cheating, (God knows what the old timers would have thought of today’s ultra arched bench pressers and lifting suits) and substituted the dead lift.

This lot ended up as \’Powerlifting\’, itself now fragmentated into many, many associations and acronyms. Most basic powerlifting record lists compare closely. Such current powerlifts along with Olympic records for all bodyweights can be studied freely at any time by reading the latest Guinness Book of Records at your local library. The well established journal ‘Powerlifting USA’ has covered most top events (including European) and is a mine of information and training advice for those specialists.

While it is always interesting and hopefully inspirational to read of and compare great feats of strength, for example of John Parrella (US pro-footballer) who tosses up unaided 2×225lb dumbbells for sets of 5 reps in dumbbell bench press (source Planet Muscle Vol 4 no 3), of 1000lbs squats and squatters like Clark, Waddington, Hatfields et al, and similar bench presses hitting the 700lbs mark, do not get discouraged and dump your weights for bunji jumping. This brief article is for your \’down to earth\’ average \’tank top\’ who just wishes to know where he is in the muscle power map and what sort of poundages to aim for.

We have tried to include most basic exercises in our estimates based on a lot of practical experience (believe it or not I too trained alone and used to \’rock up\’ unaided 80lb dumbbells for bench presses) and honest analysis. So check out the chart, and wherever you are, just aim to do better. You already know the basic systems of using lower reps and higher sets for building power in most muscle groups. Nor should you, when seeking strength, train too often, twice a week is plenty. Take time to recover, eat well, sleep well and hey presto, power will come.

Thanks to Mick Hart for contributing this article to our Bodybuilding blog:

Bodybuilding Building Glutes

Powerlifting is a competitive sport in which an individual is given three attempts to complete one of three distinct lifts. During a powerlifting competition, individuals have to complete three lifts, which include a squat, a bench press, and a deadlift.

Individuals are judged on their ability to cleanly lift the given weight.

Training For Powerlifting

There are several different approaches that individuals involved in powerlifting can take in order to be prepared for the demands of their sport. Generally speaking, a typical powerlifting routine involves training using the same lifts that are used during competition.

This means making good use of squats, bench press, and deadlift. Over time, the amount of weight that an individual lifts during a workout is increased, while the number of repetitions is decreased.

The Lifts

Squats

Select the appropriate weight. Position the barbell across your shoulders and behind your neck.Keep your feet flat on the ground, about shoulder-width apart, and pointed slightly outward to help with balance.

1.Place your hands on the barbell positioned just slightly greater than the width of the feet. Use a gentle grip to hold on to the bar.

2. Begin the squat from a standing position. Keep your head up, your back straight, and your chest out.

3. Slowly lower the weight by bending at the knees. Remember the importance of breathing. Inhale as you squat down. Keep your head up and back straight and close to vertical to prevent injury.

4. Lower the weight until your legs are parallel to the ground.

5. Slowly exhale as you rise up out of the squat position. Repeat the process for the desired number of squats (usually 8-10)

Deadlift

1. Position yourself in front of a barbell with a comfortable stance. Your feet should be less than shoulder-width apart and your toes should be lined up and placed just under the barbell bar.

2. Bend the knees slightly and keep your head up. Bend slightly at the waist, reach down, and grab for the bar. Make sure and keep your lower back as straight as possible to avoid injury.

3. Use both ands to grip the barbell with an overhand grip (knuckles facing away from your body). Position your hands about 16 to 18 inches apart.

4. From this position, straighten yourself up while you lift the barbell at the same time. Upon lifting the barbell, it should be at arm’s length. Let the barbell hang down in front of your body halfway down the thigh. This is the starting position.

5. From this standing position, bend at the waist and lower the barbell to the floor. Keep your knees slightly bent. Keep your back straight and your head up. All you have to do is let the weight to bring you down.

6. Lift the barbell back up and begin another rep. Remember to keep your back straight and head up. Allow your hamstrings and your glutes to do most of the work in this lift.

Bench Press

1. Lie face up on a flat bench and keep your feet back slightly towards your head. The weight of your feet should be on the front half of your feet.

2. Take hold of the bar using an overhand grip at about shoulder width.

3. Squeeze the bar hard, arch your upper back slightly, drive your feet into the floor and lift the bar off of the rack. Hold the bar it directly above your chest. Your arms should be fully extended.

4. From this position above your head, slowly lower the bar towards your upper chest. Do not let the bar touch your chest. Lower it as close to your chest as possible without letting it touch.

5. Once the bar has come as close to your chest as possible, drive your feet into the ground and use them to help you press the weight up. Completely extend your arms.

6. Repeat the lowering and pressing motions as many time as you are required to do so.



Thanks to Richard Black for contributing this article to our Bodybuilding blog:

Body Building Gym

Those who concentrate on body building would know that weight training is surely an indispensable part of the work-out program. While it’s not the only part of the exercise regime of the individual, it culminates a majority of the same. However, with a strong and tested & tried weight training plan, the goals of body building become quite easier to achieve.

Here are a few tips you must know about weight training:

1. Weight training helps you work out some specific muscle groups. You must lift the weights in order to provide resistance to these specific areas.

2. Initially, you should aim for small and slowly go up to the large ones. This means that you must not jump on to heavy weight suddenly as this might lead to injuries. Initiate with a small weight that you may find difficult to lift initially but would get used to with practice. Then add it on further, smoothly.

3. While one is taking up weight training, he/she must ensure to focus well on the exercises that they perform as one’s form is as important as the amount of weight you lift. Pay attention and notice how the muscles are strained in weight training. Hence, also focus on the right way of performing the exercises and do perform them well by all means.

4. When it comes to doing the heavy lifting in weight training, safety is quite important. It is quite advisable to wear some safety gears while performing such exercises, for instance while doing dead lifts or the squats, you mainly strain your lower back. Try wearing a weight belt in order to minimize the risk of injuries. The weight belt provides a support to the lower back and keeps the spine aligned, hence, one can not perform any exercise improperly.

5. Weight training also yields to increase in the physical performance. Our muscles quite literally use the energy in order to produce movement, hence, functioning as an engine or a powerhouse for the body. The strength training program increases the muscles’ strength, size, endurance, etc. This further contributes to the improvement in our day-to-day work, sports & hobbies, etc.

6. Weight training also plays an essential role in enhancing one’s physical appearance. In weight training the body burns a lot of fats to get energy for lifting the weights. As you burn the fats, the body loses weight & the muscles get toned. Weight training prevents muscle loss, thereby, lead to non-flabby body. Of course, the resistance you get in the weight training would help you develop the muscles in new & exciting ways.



Thanks to Abhishek Agarwal for contributing this article to our Bodybuilding blog:

Weight Training Program For Women