Bodybuilding and the Perfect V

Sculpting the Shredded Look

Ab Workout Routine-

Can you Really Form that "V"

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40, this series of 12 will get you there!!!

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     Getting the "V" formation and sculpting the perfect set of abs may be easier for the genetically blessed, but you and me the average individuals can obtain them also.

 Although exercise and diet are important aspects in the bodybuilding lifestyle, diet is the most relevant aspect in the bodybuilding arsenal when it comes to the abs and there appearance.

 With most of us the first place the excess weight goes is the abdomen and in order to get that super shredded look diet is the superstar here. 

     As far as the workouts for the "V" formation we need to concentrate on the lower abs, the obliques and the lower back. 

Don't overwork the muscles, they like other body parts need rest and a 48 hour rest should be sufficient. 

Like all workouts the warmup is essential, being done with body weight and stretching to force extra blood into the abs.

 In addition the abs like any other muscle group require moderate to heavy weight to grow.

 Doing a 1000 crutches in a workout it NOT the way to go. 

A cautionary note here if you tend to be chunkier around the waist area stay away from side bents, especially with weights.

The Workout-after the warmup-

Hanging Leg Raises-add weight and lift the knees

     4 sets@ 6 to 12 reps.

Hanging Leg Twist and Raise-add weight

     4 sets@ 6 to 12 reps


Reverse Crunch-add weight or not and do variations just to mix it up
     4 sets@ 15 to 20 reps


Decline Russian Twist-add weight
      4 sets@ 6 to 12 reps


Extensions-don't ignore the lower back- don't hurt your lower back, once established with the movement start adding plates held to the chest
    5 sets@ 10 to 15 reps

Keep at it, dedication and commitment make for a powerful YOU!!

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Bodybuilding Breakdown

Bodybuilding Breakdown

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Bodybydoug-

     I write a blog on bodybuilding so when I'm at the gym I keep my ears open for anything new.

 Albeit a new and exciting training routine.

 The radar was up and to my amazement up popped a new training routine. I inquired.....and then I found that there was nothing new under the sun, well at least in the bodybuilding realm

.

     After some research I found that powerlifters or for the most part stronger than bodybuilders....really.

     Than if a bodybuilder trained like a powerlifter on occasion, well this was a good thing...not really earth shattering sense this information has been around for 30+ years.

The basics of this is to alternate strength and growth training every couple weeks or month thus adding both strength and size.

     With all that being said though, this is a legitimate workout routine or method and will increase size and strength.

This isn't some light weight workout your muscles will be taxed, so approach this workout with the "I'm going to crushit attitude".

     You will be using low reps, medium reps and then low reps. After your warm up you move to the heaviest weight, than medium and than to the lowest weight.

Does anyone know why we change the weight and number of reps.

If you do cool !!!

Different muscle fibers are used with the difference in weight settings.

 Heavy weights with incorporate both fast and slow twitch fibers within the muscle to build strength, with lighter weight hitting the slow twitch fibers increasing pump, endurance and the buildup of lactic acid.

"Cardio with weights".

.....To start pick the heaviest weight you can handle and still using proper form slam out 4 to 6 reps.

.....On your second set down the weight drop about 20% and increase your rep range to about 12.

.....With the third set drop the weight again about 50% from the first set and bang out 25 reps,{keep going if you can}'

     Try the chest or back at multiple angles for the extreme workout.....as always proper sleep, nutrition and protein makes the body grow....

     Basically never get bored.....Have Fun....and search out the links in this blog.

     

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The Bodybuilder that Stops Growing

The Bodybuilder that Stops Growing

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Bodybydoug

     You've been lifting for awhile, you're showing up, putting in the time and yet there's a defendant stable to your progress.

 It's time for the overload principle.

Showing up at the gym on a regular bases is half of the battle but the other half is progressing in strength and size.

Mixing it up and never letting yourself get bored keeps you moving forward.

 At some point and time you will have to employ an overload principle to both cardio and bodybuilding.

Muscles will adapt to the same routine over time so overloading your system with resistance training will jar them into growth.

Adding stress to the muscles is the key factor here. 

By adding weight to the routine, switching up routines and number of reps you trick the muscles into growth and become stronger through overload.

Overloading the muscles increases more than just your size.

 Bones, tendons,cartilage, ligaments and joints are strengthened along with endurance and your overall fitness level.

Check out the links in the 5 key factors below

......Increase the amount of weight you're lifting

.....Take shorter rest periods

.....Increase rep count

.....Increase the number of workouts per week

.....Increase the number of sets.

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Softball Size Biceps

BODYBYDOUG-

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     We have covered Mass , Forcing the Growth, Switching It Up, and 4 Steps forward workouts so far in the bicep series.

 Now we come to the last 2 Powering the Bicep and Defining the Muscle.

 Power and Strength runs along the same lines as Mass  so by now we should be poppin' some pretty big guns, and we'll need some Switching it Up to show them off properly.

     Biceps and Triceps are some of the easiest muscles to work on and start showing results quickly.

 It does take time and commitment to be a bodybuilder, { I to like you have trouble sometimes with the commitment part }, but looking in the mirror and seeing the result is satisfying.

     These shorter routines were designed for you and me, who unlike pro-bodybuilders do not have the time to eat , train, sleep, eat, train, sleep.

 In our world we have other sources of income to pursuit and life in general to challenge our time commitment.


Powering the Bicep-

Standing Barbell Curl---5 sets@ 12,10,8,5, and 3 reps

Close Grip Pull-Up---3 sets@ 10,8,and 8 reps---palms facing you grip

Incline DB Curl---3 sets@ 10,8, and8 reps

Reverse Grip Cable Curl---2 sets@ 10, and 8 reps


Defining the Muscle-

Standing EZ Bar Pole Curl---3 sets@ 20,15, and 12 reps-standing with your back against the wall

Standing DB Hammer Pole Curl---3 sets@ 20,15, and 12 reps-same as above

Lying Cable Curl---3 sets@ 15 reps-lying on the floor

Cable Concentrated Curl---3 sets@ 15 reps

Make those biceps pop with Protein order here!!!!!

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