Bodybuilding- The Ultimate Arm Workout

Everyone Loves Big Guns-

Bi's and Tri's in the Same Day?????

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!!!

     In the bodybuilding world there are as many routines for the arms as there are opinions on how to exactly work the arms.

 So say high reps to feel the pump and flow the muscle with blood. 

Other say heavy is the only way and if you go on the Internet you can find hundreds of routines.

 Here's another one!!!


     Arms recover quickly from a workout. Its part of the greater design, we use them all the time. 

With that being said overloading them with too many workouts in a week or month isn't the best opinion.

 They need recovery time being involved with the back and chest routines.


     I myself tend to work the bi's and Tri's together an only once a week.

 Psych yourself up for your one day and hit them hard with compound movements.

 Isolating moves are good for details, but the real strength is in heavy movements.


     Rest time for these is the usual 45 to 90 seconds.

Proper warm-up with 2 or 3 sets of lighter weight, and I always use an easy curl bar because it's so easy on the wrist.


Easy Curl Bar-

Medium Weight- 4 sets@ 8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps
Preacher Curl
  Medium Weight- 4 sets@ 8 to 10 reps
  Heaviest Weight- 4 sets@ 6 reps


Seated Curl- try different angles with the bench and see what works for you.

Medium Weight- 4 sets@ 8 to 10
Heaviest Weight- 2 sets to failure


Close Grip Benching-

Medium Weight- 3 sets@8 to 10 reps
Heaviest Weight- 4 sets@ 6 reps


Dips for the Tri's-

Add Weights- 4 sets@ 6 reps
Bodyweight- 4 sets@ to failure


Pushdowns-

Medium Weight 4 sets@ 8 to 10 reps
Heaviest Weight 4 sets@ 6 reps


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Bodybuilding-In Depth with Chest Development

Bodybuilding and Chest Development-

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Bodybydoug-

     Just the facts.

 The chest is said to be one muscle divided into three segments.

 For bodybuilding we concentrate on the upper, middle and lower chest. 

The actual fact is the chest is comprised of two muscles, the pectoralis major and minor.

 Facts aside both muscle groups of the chest must be worked in unison with each other.

 If not the resulting effect will be a chest that may be muscular but will be unsymmetrical and oddly shaped.   

     As with an bodybuilding routine it's important to listen to your body and observe the changes that are occurring.

 We are different in our own development and not everyone responds well to the basic bench press. 

After several months of bodybuilding you should be able to see things that need to be improved upon and twitch your routine accordingly. 

Most pros in bodybuilding don't have a problem with proper chest development, but the average guy like you and me will.

 Far too many people obsess with putting up a big number on the flat bench, but the chest eventually ends up looking flat and low.


There's strength, but the visual appeal is absence.

 As we age and gravity start to take a more noticeable effect on the body, its more important than ever to work heavy on incline movements.

In the Beginning-

     The bodybuilding routine below will be compound movements in order to build mass. Comprising of 6 to 9 reps, with a roughly 90 second rest. 

The weight needs to be controlled from the beginning of the press to the end. Good form required, no showing off.   

     The warm up is a flat bench with lighter weight, concentrating on the minor pecs., for 20 to 25 reps@3 sets.

  Flat Benching-pick your average weight

     8 to 12 reps@ 4 sets

Heaviest Weight Possible-

     6 reps@ 4 sets

Incline Pressing-pick your average weight

     8 to 12 reps@ 4 sets

  Heaviest Weight possible-

      6 reps@ 4 sets

Chest Dips-add some weight- weight belt or chains

    6 reps@ 4 sets

Just Body Weight-

   8 to 12 reps@ 4 sets

Dumbbell Flys-average weight

    8 to 12 reps@ 4 sets

Heaviest weight possible-

  6 reps@ 4 sets

Extreme Incline Pressing-Place your bench at an {almost upright angle}

    8 to 12 reps@ 2 sets- just to get accustomed to the movement

    6 reps@ 4 sets- as heavy as possible.

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automaticbody- Thanks Kim

5 "Super Swaps" That Will Make Losing A Few Extra Pounds Easy! Losing extra pounds isn't about elimination; it's about finding healthier options. Many people attempt an entire diet overhaul and just end up feeling overwhelmed with the process. Instead, if you can simply focus on replacing some of the foods that you shouldn't be eating, you'll fare that much better. Remember, all these little small changes add up to big results! Here are five of my favourites: Get Hummus Instead Of Mayo The first swap to make is to go for hummus rather than mayonnaise. Mayonnaise is loaded with unhealthy saturated fat while hummus is rich of healthy fats that will do your heart well. Hummus works well with a number of different foods including homemade tortilla chips, fresh vegetables, or simply as a side to your main meal. Swap Sugar For Stevia Sugar is one thing in your diet that you need to try and remove. Those who are consuming too much sugar will never reach their weight loss goals and worse, will battle ongoing hunger and energy lows throughout the day. Whenever you feel you need a bit of added sweetness in your diet, try going for Stevia instead. This natural sweetener is far healthier for the body and won't provide any additional calories either, so it's an ideal choice for those looking to get lean fast. Choose Greek Yogurt Over Frozen Or Regular Yogurt Have a craving for something creamy? Many people think that yogurt is a smart choice because it's low in fat and marketed in a "healthy" way. However most yogurts are loaded with sugar or fillers (obesegens). A far smarter food to be adding to your diet plan is Greek yogurt, which is high in protein, calcium, and low in sugar. Add a little fresh fruit to sweeten it up naturally. Looking for a cool treat, try freezing it in a popsicle mould for a refreshing afternoon snack or dessert. Exchange Spices for Sauces Finally, the last swap to make is to exchange sauces for spices. There are hundreds of delicious spices that can flavour foods with out adding calories. 200-300 calories here and there can add the pounds on fast. So reach for the spice rack instead! Keep these food swaps in mind as you go about your diet plan. Start looking for little things that you can change and you will see what a big difference these swaps can make. Veggies For Pasta It might sound crazy, but there are so many veggies that make amazing "noodles." Use a veggies peeler to slice squash (zucchini is my favourite) into long flat noodles or use a simple spirooli or veggetti to make long skinny noodles. The one in the pic was less then $20 at Bed Bath and Beyond! This will save you a ton of calories and also save your blood sugar from spiking and putting you into a carb coma! LOWER FAT BASIL PESTOMakes about 1 cup Ingredients: 2 cups fresh basil leaves, packed 2 medium cloves of garlic 1/4 cup part-skim ricotta 3 tablespoons good olive oil 1 oz parmesan cheese, grated 1/4 teaspoon of kosher salt 1/4 teaspoon freshly ground black pepper Instructions: In a food processor, whiz the basil and garlic until minced. Add the ricotta, and use the feed tube to stream in the olive oil. Stir in cheese and seasonings, toss with the veggie noodles and serve. A little bit of the pesto goes a long way! A spoonful is all you need. Hint - Freeze the extra basil pesto in ice cube tray for perfect portion sizes! You can also use silken tofu if you prefer dairy free. For the Best in Hormone Free Protein For the Best in Weight-Loss For the Best in Kick Ass Energy I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image. Interested in a Home Based Business- Contact me Let's Talk.

Bodybuilding-Training Your Body Type

Bringing Forth Your Best Body-Image

Can you Manipulate Genetics?

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!!!

     For years we have been place in one of three categories.

 Its the science of somatotypes, you are either an ectomorph, mesomorph or a endomorph. 

The first characteristic of these three groupings is that you are either big boned or small boned. 

This isn't true as bone density varies very little.

 Gone are the days when an overweight individual could blame their weight on bone structure.

 The good news for some is that you are no longer a prisoner to one group.

 From bodybuilding to the fitness model to the cross fit individual you can break free.

 The bad new being for some of us we need to work hard and keep working hard to break out of the mold. I'm one of those people....read on.

Ectomorph- Characterized as thin with a shorter upper body, longer arms and legs, narrow hands and feet, storing little body fat. Having a high metabolism, little muscle mass and having a hard time gaining weight. {gee that's tough}

     Unless you hate carbs, you can pack on muscle aka. weight-gain. A diet high in carbs should do the trick. Keep cardio to a minimum,{your cardio will be weight training}, using compound movements, {builds muscle mass quicker}, and lifting heavy.

Mesomorph- Characterized by strength, a low waist, longer torso, a large chest and solid muscular structure. The most desired Body-Image of the three groups.

 They can consume a high amount of calories, but must remain active or the spare tire will appear.  high protein diet serves this group well and keeps them lean.

 If excess weight starts showing up in the wrong areas, reduce carbs. When working out compound movements with isolation movements to shape the appearance of the muscle. Moderate cardio should be fine.

Endomorph- WELCOME TO MY WORLD. Characterized by FAT storage, shorter neck, wide hips, and a soft muscular frame. With a slower metabolism, or in my case no metabolism.

 It's been my experience that anything we eat immediately turns to fat.If you're not on a weight control program all the time....well expect to see the numbers on the scale go up.

 If you're in this group you know the drill, less carbs to sometimes no carbs....read "Weight-Loss,the Ketogenic Diet and You".

 I know what the experts say about this group, but if you're over 40 look out. When working out do cardio and then when bodybuilding lift with compound movements and shorter rest periods.

 In other words continue cardio, but with weights. You can do lower reps for muscle mass, but include plenty of sets with reps 15 to 20. 

This groups should know better than any other group that you can't out exercise a poor diet.


Best of luck-tiger

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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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Triceps 101 #4

Tricep Horseshoes

Bodybydoug-

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     As we move into the third installment in this series on triceps, we look at ways of forcing tricep muscles to grow.

 Arms are some of the easiest muscle on the body to make them pop, but occasionally they stall out.

 Tricep's are notorious at this and need a little boost now and again.

 Don't be afraid to shock them into reality once and a while.

 With the switching it up routine we have the 4 steps forward which in and of itself is a bit of a shocker, so with these two routines you should see continued muscle growth, for sleeve busting arms. 



     With your arms, both tricep and bicep,  sporting some heavy duty muscle, the body-image portrayed will read-don't mess with me I lift weights. 

OK  just a little humor-let's all get along??? Become the machine you need to be to get through your day.

  

Switching it Up-


Skullcrusher---4 sets@ 15,10,8, and 5 reps

Standing Overhead Rope Extensions---4 sets@ 6,8,10, and 12 reps

Dips---3 sets@ 10 reps

superset with

Close Grip Push-Up---3 sets to failure---hard to do if your heavy-do them on your knees until your stronger enough or your weight is down

4 Steps Forward-



Reverse Grip Bench Press---4 sets@ 12,10,8, and 8 reps---to avoid overdo stress on the wrist use DB

Skullcrusher---4 sets@ 12,10,8, and 8 reps

Incline Dual Overhead Extensions---4 sets@ 12,10,8, and 8 reps-watch your head and neck

Close Grip Push-Ups--4 sets to failure

Bust out those Triceps order Protein here!!!!!

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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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More Back Please

Bodybydoug-

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    We continue with the third and final installment for back workouts in this series, but there will be other series, I'm sure, down the road. 

These are all pretty old school workouts, produced to be done mostly at home, because why-I hate the gym-but enough of my hangups.

 Putting on muscle is putting on muscle and just about anything works as long as you mix it up a little and actually do the workouts

. Motivating yourself and taking the time to meditate on what you desire can be as big a challenge as doing the lifting.

 But remember studs and studette's you are bodybuilders, and bodybuilders are made up of a different mindset.



     The first routine is designed to increase your strength levels and it centered around the barbell deadlift. 

Work your way down to a single rep on this lift, pyramiding up the weight on each set. 

 Striving for incremental strength increases workout to workout.

 The second routine is design to move stubborn back muscles into growth by shocking them. 

It's design to hit the back from different angles and bring on muscle failure through compound set. 

Have fun be safe and grow, grow, grow.


Power through the Lift-


Deadlifts---6 sets@ 12,10,8,6,4, and 1 reps

Bent-Over Barbell Row---4 sets@ 10,8,8, and 6 reps

Reverse Grip Pulldown---3 sets@ 10,8, and 8 reps

Good Morning---3 sets@ 10 reps-caution needs to be taken on your form and watch the amount of weight you use


Switching it Up-

Weighted Pull-Ups---30 reps

One Arm Machine Row---4 sets@ 12 to 15 reps

Bent-Over Reverse Grip Row---4 sets@ 6 to 8 reps

superset with

Close Hammer Grip Pulldown---4 sets@ 12 to 15 reps

Good Morning---3 sets@ 10 reps

Muscle up and order your Protein here!!!!!

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The Oblique Tuck

BODYBYDOUG-

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     The first routine we work on today is concentrated on the oblique's.

 These moves or any ab exercise that involves a twisting motion will work the obliques, which are on either side of your six-pack, { or the six pack you plan on having }.


     The second routine will change things up for you if you're a little bored with the same old method you're currently using.

 Circuit training it a great way to break out of a training rut.

 So with your weight-loss under way let's work that mid-section, and add some muscle, so that at the beach or the pool we're not the ones to heavy to strip down. 


Oblique Work-

Side Dipping---3 sets@ 12 to 15 reps---take your DB's in both hands--flare them out at your side--and dip down on one side and then the other--concentrate on feeling the muscles on your sides working
Crossover Crunch---3 sets@ 12 to 15 reps
Side Jackknife---3 sets@ 12 reps--per side


 

4 Steps Routine-

Incline Bench Leg Raise---4 sets@ 15 reps---lie on an incline board so your head is above your feet hold the bench with both hands and perform leg raises
Crunch---4 sets@ 15 reps
Decline Twisting Crunch---4 sets@ 15 reps---combine decline and twisting crunch
Reverse Crunch---4 sets@ 15 reps

Extreme Weight-Loss order skinne' here!!!!!

Work that tummy.

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Legs 101 #2

BODYBYDOUG-

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     It's leg day again which means that tomorrow morning the toilet will be your worst enemy.

 We're going to take a look at Hamstring work and put an emphasis on over-all width of the leg.

 I've been reading lots of material and listening to several different sources and the message I'm getting back is very confusing.

 One source says don't do deadlifts because that will give you a larger waist.

 I've mentioned before that I tend to store almost all my excess weight around my waist so should chunkier people be doing deadlifts or not.

Hold on it gets worst, you're not to do squats because that affects something else, and you're not to do single movements like extensions or lying leg curls.


     I think these people all own gym's,{ and they might }, because if you take away all of the above, what the hell is left.

 I won't use to many bad words here, I'll just say screw them.

 I will squat, I will deadlift, and I will do isolation moves like extensions, and if I have to I'll modify my weight-loss program.

 So give them a big one finger salute and let's continue on.





Hamstring Strength-


Deadlift---4 sets@ 12,10,8, and 8 reps-can be Romanian, but I prefer bending the knees to lift-watch your not using your back to much or putting it at an angle were it can be damaged


Leg Curls---3 sets@ 10 to 12 reps---seated or standing


Lying Leg Curls---3 sets@ 15,12, and 10 reps-enough weight to feel the movement, but light enough to move slowly through the movement




Quadizza Quads


Squat---4 sets@ 10reps--feet outside of shoulder width


Side Lunge---4 sets@ 12 reps---Dumbbells work great


Front Lunge---4 sets@ 12 reps


Cable Pull---4 sets@ 8 reps-per leg---you attach strap around one ankle at a time, steady yourself, stand with your side to the machine and move the leg that's strapped away from the machine-time consuming at first until you get the hang of it, then it's great for the inner and outer thigh, similar to an abductor machine

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Tricep 101 #3

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Muscle up order here!!!!!

     The first routine will put muscle on and give you the strength to use it when you need it.

 Don't be shy to throw a lot of weight on the bar or dumbbells and power through.

 Making up the largest part of the upper arm we really need to hit the triceps hard every time out.

 You can't define your triceps if you don't have them? 

Once you have the mass the second routine comes into play. 

You have the mass now you need cuts, definition,and striations to show through and give you that horseshoe look.

 High definition will etch out that look for you.Be safe and have fun.

Greater Strength-


Close=-Grip Press---5 sets@ 12,10,8,8, and 6 reps-use the dumbbells for truly heavy weight


Incline Skullcrusher---3 sets@ 10,8, and 6 reps-watch your skull


Overhead Rope Extensions-3 sets@ 10,8, and 8 reps- much easier on the shoulder joints with the rope on a machine


Dips---2 sets-to failure-weighted dips if possible


  

Defining the Muscle-


1/2 Rep Close Grip Press---4 sets@ 25 to 30 reps-only doing the bottom half-DB's work fine


V-Bar Pushdown---3 sets@ 20,15, and 15 reps-equipment products-www.bodybydoug.net


Reverse Grip Pushdown---3 sets@ 20,15, and 15 reps


Cable Extensions---3 sets@ 15 reps


  

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Bicep 101 #3

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Up your Weight_loss with skinne' order here

     Here we are again in our never ending pursuit of the softball size bicep muscles, and I've got a couple of routines that will pump out the sleeves on your shirt so let's get going. 

 The first routine employs the forced reps approach, as this routine works well with a partner, but if your training alone don't think you can't give it a try.

 The second routine is a shocker, as we try to shock those stubborn biceps into growth. 

Remember that as a smaller muscle group we try to hit the bicep, on average, only once a week, so give it everything you've got. 

Then for the next 5 to 7 days let them rest and grow.


Make Them Grow-


Standing EZ Bar Curl---4 sets@ 15,12,10, and 8 reps


Standing Dual DB Curl---3 sets@ 8 to 10 reps


Machine Curl---3 sets@ 10 reps-short but sweet,work hard



Switching it Up-


Barbell Curl---4 sets@ 15,12,10, and 8 reps


Dual Hammer Preacher Curl---4 sets@ 8,8,10, and 12 reps


Seated Barbell Curl---3 sets@ 10 reps-concentrate on the squeeze at the top of the rep


compound with


Alternate DB Curl---3 sets to failure

Muscle up order your Protein here!!!!!

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Chest 101 #2

BODYBYDOUG-

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     The second chest routine in this series running through to June, we'll touch on moving more weight in your bench press.

 Then we'll see if your up for the challenge, as we test your balance by using the Swiss Ball. 

The third will be a chest workout involving the Smith Machine, for those of you who have the room for one.


Bench Press 101


Barbell Bench Press---8 sets@ 15,12,10,8,8,6,4, and 2 reps-increase in weight


Flat Bench DB Press---4 sets@ 10,8,8, and 5 reps


Incline Fly---2 sets@ 12 reps

Switching it up-

Swiss-Ball DB Press---4 sets@ 12, 10,8 and 8 reps


Swiss-Ball DB Fly---3 sets@ 10,8, and 8 reps


Incline DB Press---3 sets@ 10,5, and 5 reps


Dips---to failure



Smith it-


Decline Smith Machine---4 sets@ 12, 10, 10,and 8 reps


Flat Bench Smith Machine---4 sets@ 10, 10 ,8,and 8 reps


Incline Smith Press---4 sets@ 10, 10, 8, and 8 reps


Smith Push-Ups-feet-up---2 sets to failure


compound with


Smith Push-Ups-feet down---2 sets to failure

Muscle up order your Protein here!!!!!

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Tummy Tuck 101

BODYBYDOUG-

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     For some reason probably my least favor thing is to work the abs.

 Like any other muscle group though they need the workout.

 Abs actually get a good workout just being put of every other workout, but a strong core is a strong core so they get their own routine.

 I've been told, and I'm not to sure if this is true, but if you tend to be thick around the waist never use weights, as it tends to make you even thicker.

  Being thicker around the waist, this tends to scare me away from any weight resistance.

 And your abs no matter how good, in shape or worked they are will never show with a layer of fat hiding them.

 { I know, I should be more concerned with the 50lbs I still need to lose }, Yes you're very funny.

     With the ads we like to talk about upper, lower and obliques, and we will through this series running into June eventually cover all three areas.

Improve your Weight-Loss with skinne' order here!!!!!

Upper Abs-


V-Up---3 sets@ 12 to 15 reps


Decline Crunch---3 sets@ 12 to 15 reps


Ball Crunch---3 sets@ 12 to 15 reps

Lower Abs-


Reverse Crunch on Incline Bench---3sets@ 12 to 15 reps


Hanging Leg Raise---3 sets@ 12 to 15 reps-caution don't hang yourself


Hip Thrust---3 sets@ 12 to 15 reps

Muscle up and order your Protein Here!!!!

Footnote
Thanks to Muscle and Fitness for some of the pictures and Routines

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