Bodybuilding-In Depth with Chest Development

Bodybuilding and Chest Development-

http://www.bodybuildingsolutions101.com

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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Bodybuilding-Getting Ripped

Ripped, But Without The Fat

http://www.bodybuildingsolutions.com

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!!!

     I'm not saying that getting big is easy, although it is doable with commitment, the right routine, proper nutrition and sleep. 

The problem occurs when we try to add the muscle without the added fat. 

Take heart it can and will happen for you.

 Building lean muscle is a journey and with the added size you become more confident. 

The warning is you will become a gymaholic, the only treatment is the weight rack.

     Our focus is based on compound movements as opposed to isolating one muscle group at a time.

 Isolation movements should be used to correct an imbalance in your training.

 Compound movements will add more muscle and use more calories, which is the game you want to play. 

Remember ripped without the fat.

     Always warm up the muscle first to avoid unnecessary injuries which delay progress, but for ripped size concentrate on moderate to heavy weights.

 An added note here, you can't out exercise a poor diet,{ I'm proof of that }, lifting won't make you fat a poor diet will.

Monday-Legs-real bodybuilding involves leg work- sometimes I think I'm talking to the wall.

.....Warm Up Squats- 3 sets@20 reps.

          Squats- 5 sets@10 to 20 reps.- use a machine or free weights, just do it.

           Hack Squat- 5 sets@10 to 20 reps.

           Leg Press- 3 sets@20 reps.

           Lying Leg Curl- 3 sets@20 reps.

Tuesday-Shoulders, Traps and Tri's

.....Warm Up-Dumbbell Shoulder Press 3 sets@20 reps

                and-Bent-Over Row- 3 sets@20 reps.

       Machine Shoulder Press- 4 sets@6 reps.

       Bent-Over Row- 5 sets@6 reps

       Arnold Press- 3 sets@6 reps.

       Close Grip Benching- 4 sets@6 reps.

        Skullcrusher- 4 sets@6 reps.

        Pushdowns- 3 sets@10 to 30 reps.

        Trap work for 4 sets to failure- see attached video.

Wednesday- Calves and Abs-

.....Warm up with Standing Calf Raise- 3 sets@15 reps.

     Standing Calf Raise- 4 sets@6 to 8 reps.

     Calves on the Leg Press- 5 sets@15 reps.

     Crunches- 5 sets@20 reps.

     Twisting Oblique Crunches- 3 sets@15 reps.

      Hanging Leg Raise- 3 sets@20 reps.

Thursday-Chest Day-

.....Warm up Incline Machine- 6 sets@20 reps.

      Incline Bench- 5 sets@6 reps.

      Flat Bench- 4 sets@6 reps.

      Incline Smith Machine- 6 sets@6 reps.

      Flys- 4 sets@6 reps.

Friday Back and Bi-

.....Warm Up-Lat Pulldown- 5 sets@20 reps.

      Wide Grip Pulldown- 5 sets@6 reps.

      Seated Cable Row- 5 sets@12 reps.

      Upright Row Smith Machine- 4 Sets@12 reps.

      EZ Curl Bar- 5 sets@6 reps.

      Seated Dumbbell curls- 3 sets@8 to 10 reps.

      21's Machine or EZ curl- 5 sets@21 reps.

http://www.bodybuildingsolutions101.com

     

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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

http:www.bodybuildingsolutions101.com

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For the Best in Weight-Loss

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The Bodybuilder that Stops Growing

The Bodybuilder that Stops Growing

http://www.bodybuildingsolutions101.com

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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Bodybuilding Workout-Ready for the Beach

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Anti-aging with Xalo Ageless

The Key to Anti-Aging is Xalo Ageless

Your solution to the aging process

BODYBYDOUG-

Xango has an amazing offer on their anti-aging product called Xalo Ageless. Enroll into an autoship for three months and after 90 days if you are not happy with the results, you can cancel the autoship and get a refund on the last months supply.

Better health through learning-

Xalo Ageless-

Based on groundbreaking revolutionary science, XALO Ageless revitalizes the cells that make up your body’s entire composition— giving you uninhibited, pep-in-your-step zest for life.

XALO Ageless protects and repairs the damaging effects of environmental stressors at the cellular level, working to address aging at its most fundamental source.

Revitalizing and repairing your body’s cells through unique blends, XALO Ageless improves from the inside out, benefitting your heart, your muscles and your appearance.*

Be Your Best

Immediate Improvement: XALO Ageless gets right to work. Properties of the blends trigger improved circulation immediately, which delivers instant energy, warmth, clarity and focus you’ll notice right out of the gates.*

One Month In: After 4–6 weeks of using XALO Ageless, the lasting benefits really begin to show. Improved muscle tone, better immune function, improved cognitive health and overall energy give you a noticeable boost with a force that endures.* Not only will you feel better, you’ll begin to look better, too.

Continued Use: Serious results begin to manifest after 2–3 months. You’ll begin to notice weight loss as well as sustained endurance; the appearance of your skin will also improve, on top of the results seen in the first couple of months.* This is the good stuff. This is your new life.

• Supports healthy DNA function and cellular energy production, improving mental and physical stamina.* • Aids the body in stress management, promoting mental balance while reducing body fatigue.*
• Supports cardiovascular health by improving circulation.*
• Helps accelerate muscle regeneration and growth.*
• Balances hormone levels for improved sexual wellness. *
• Improves mood and well-being.*
• Provides antioxidants to combat free radicals produced through the normal aging process.*

XALO Ageless is comprised of three unique blends that address aging at its source, including our Cellular Regeneration Blend, Rejuvenation Blend and Cardiovascular Support Blend.*

• Cellular Regeneration Blend provides key ingredients to work at the cellular level by supporting healthy DNA function and cellular energy production.*
• Rejuvenation Blend accelerates muscle regeneration, enhances mental and physical stamina, and balances hormone levels.*
• Cardiovascular Blend supports healthy cardiovascular function by improving circulation while providing powerful antioxidant support.*

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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http://www.solutionstotheagingprocess.com

Anti-Aging and 7 Reasons for Mangosteen

Anti-aging and 7 Reasons for Mangosteen

http://www.solutionstotheagingprocess.com

Bodybydoug-

Mango-what?

..... The Mangosteen fruit, not really carried in your local grocery store but garnering much deserved attention from some pretty heavy research institutions—including the Mayo Clinic, Sloan Kettering, The University of California at Berkley and even the American Cancer Society.

No it's not Mango, its Mangosteen. A totally different fruit!!!

The MANGOSTEEN is a tiny fruit found in southeast Asia and is about the size of a tangerine.

 It's purple on the outside and white, sweet and segmented on the inside. 

 In fact, it's so delicious that Queen Victoria was rumored to knight anyone who could bring her some!

But, it's the outside of the fruit - the thick, bitter purple part - that has people talking. 

Why?

 Because it is chock full of xanthones (super powerful phytonutrients). 

There are about 200 different kinds of xanthones found in nature, each of which have unique and specific functions.

 The mangosteen fruit has about 40 different xanthones and it happens to be the only known edible source of them in the world.

Scientific studies suggest xanthones may promote healthy bodily function.

 In fact, the WHOLE mangosteen fruit, packed with naturally occurring xanthones, may help you with a variety of things. Not just for Anti-aging, thee mangosteen fruit help in other ways.

1. Your Heart Will LOVE You For It
Your circulatory system, including your heart and blood vessels, are responsible for distributing nutrients to every part of you body. Poor cardiovascular health can lead to all sorts of not fun things. Research shows that the xanthones in the mangosteen fruit may support cardiovascular health*.

2. Your Body Was Made to Move
Your body has exactly 360 joints and roughly 20 feet of cartilage in it! Taking care of them is crucial to ensuring your body's ability to move the way you want to throughout your life. Research shows that the xanthones found in the mangosteen fruit may support cartilage and joint function*.

3. Do You Know How Crappy it is to Be an Intestine?
Yes, pun intended. But seriously. Those guys (the long and the short) are responsible for handling all of the food you put into your body and when they don't feel good, neither do you. Research shows that the xanthones in the mangosteen may maintain your intestinal health*.

4. Breathing is Fun to Do - YEAR Round
Research shows that the xanthones found in the mangosteen may help promote a healthy seasonal respiratory system*. Because we all know that ain't nobody got time for an unhealthy respiratory system!

5. Who Doesn't Want a Better Metabolism?
Your metabolism defines how your body regulates energy, i.e. calories. Research shows that the xanthones in the mangosteen may help promote a healthy metabolism*. 

6. Sick of Being Sick? 

The average person experiences illness two to three times a year. That may not seem like much but each episode can last anywhere from a day to even a week or TWO. Yuck.Research shows that the xanthones in the mangosteen may support the immune system*

7. Anti-oxidants are Awesome!
Free radicals are constantly bombarding our bodies in an attempt to steal and/or force unwanted electrons on us, thereby damaging our cells, protein and DNA.

 Free radicals happen because of oxidization within the body, some free radicals are ok.

 If left unchecked and out of control they seriously impact the body negatively.

 Research shows that the xanthones found in the mangosteen may neutralize free radicals*. 

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

• XALO Limitless provides you energy boost for you to step up in your fitness goal thanks to the unique blend of mangosteen, Korean ginseng, taurine, and green tea extracts, all in natural electrolytes..... Ignite formulated with L-Arginine its Nitric Oxide that increases circulation in order to optimum oxygen intake increasing endurance and performance..... Reload replenishes your body with nutrients to maintain muscle strength, metabolism, and overall strength with mangosteen, glutamine, and BCAAs.
• 
  
• With the Limitless Collection, you can be sure that you have the optimum energy  levels possible in maintaining a healthy life.

• For the best in Natural Supplements-Extreme Shopping

  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.

   

• 
  

Anti-Aging the Xanthones Factor

Anti-Aging

The Xanthones Factor

Bodybydoug-

Among the powerful phytonutrients found in the rind of the mangosteen, xanthones stand alone in their impressive benefits.  Scientific studies suggest xanthones may promote healthy bodily function.  The whole mangosteen fruit, packed with naturally occurring xanthones, may help:

• maintain intestinal health*
• support the immune system*
• neutralize free radicals*
• support cartilage and joint function*
• promote a healthy seasonal respiratory system*

Xanthones in Mangosteen

Researchers have identified dozens of biologically active xanthones in the mangosteen fruit.  Today, researchers are just beginning to uncover the powerful scientific properties behind the mangosteen fruit.

What are Xanthones?

Xanthones are:

• A unique class of biologically active compounds possessing numerous bioactive capabilities — such as antioxidant properties.
• A restricted group of plant polyphenols, biosynthetically related to the flavonoids.
• polyphenol – a group of plant chemical substances characterized by the presence of more than one phenolic group. Polyphenols are responsible for the color of some plants and are considered strong antioxidants with potential health benefits.
• flavonoid – over 5,000 naturally occurring flavonoids have been characterized from various plants. The beneficial effects of plant-derived food are often attributed to flavonoid compounds, rather than known nutrients, as they show a wide range of biological effects.
• Chemically speaking, planar-six carbon molecules in a conjugated ring system consisting of a backbone molecule and various chemical groups attached to it. The backbone consists of two benzene rings bridged through a carbonyl group and oxygen. Each ring is connected in a fused formation not allowing free rotation about the carbon-carbon bonds. This unique backbone along with type and position of the attached chemical groups define specific functionalities (properties) of xanthones.

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

XALO Limitless provides you energy boost for you to step up in your fitness goal thanks to the unique blend of mangosteen, Korean ginseng, taurine, and green tea extracts, all in natural electrolytes..... Ignite formulated with L-Arginine its Nitric Oxide that increases circulation in order to optimum oxygen intake increasing endurance and performance..... Reload replenishes your body with nutrients to maintain muscle strength, metabolism, and overall strength with mangosteen, glutamine, and BCAAs.

With the Limitless Collection, you can be sure that you have the optimum energy  levels possible in maintaining a healthy life.

For the best in Natural Supplements-Extreme Shopping

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Interested in a Home Based Business- Contact me

Let's Talk.

Anti-Aging the Lychee Factor

Anti-Aging

The Lychee Factor

Bodybydoug-

1)   Lychee::

Lychee has been a valued fruit, renowned for thousands of years for promoting healthy aging. 

Our Lychee is a particularly innovative antioxidant and anti-aging nutritional supplement.

Our low molecular lychee is a safe, powerful anti-oxidant that can slow the aging process.

Clinical studies to support an efficacious, healthy, aging, dietary supplement were conducted in the following areas:

•  Skin improvement (to prevent and reduce wrinkles and freckles)*

•  Blood circulation improvement*

•  Reduction of and fast recovery from fatigue*

•  Metabolic support*

•  Natural, safe, no negative interactions*

•  Belly fat reduction*

XALO Limitless provides you energy boost for you to step up in your fitness goal thanks to the unique blend of mangosteen, Korean ginseng, taurine, and green tea extracts, all in natural electrolytes..... Ignite formulated with L-Arginine its Nitric Oxide that increases circulation in order to optimum oxygen intake increasing endurance and performance..... Reload replenishes your body with nutrients to maintain muscle strength, metabolism, and overall strength with mangosteen, glutamine, and BCAAs.

With the Limitless Collection, you can be sure that you have the optimum energy  levels possible in maintaining a healthy life.

All natural supplements click here-Extreme Shopping

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