Bodybuilding Workouts-The Arms in One Day

Pressed for Time and Needed to Impress the Girls-

Popping Vein Workout-Straight to the Point

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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!!!

     Try 5 sets with the biceps and then the triceps, or reverse to shake things up. Do 8 to 15 reps per exercise and rest 90 seconds between sets. Pyramid up if so inclined.

Biceps-

.....Seated Dumbbell Curl

.....Ez Bar Standing Bicep Curl

.....Ez Bar Preacher Curl

.....Hammer Curl-{Go Heavy as Possible}

Triceps-

.....Skullcrusher

.....Pushdowns-{you choose the apparatus}

.....Body weight Dips-{keeping straight up and down}

.....Close Grip Bench-{try the Smith Machine}

     For the best success in bodybuilding workouts remember to always bring the intensity. Training like a beast is difficult, but the result will prove in a short time that the effort was worth it.

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For the Best in Weight-Loss

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The Art of Weight-Loss # 5

The Art of Weight-Loss-You will get there

                                

The terms 'fat loss' and 'weight loss' often get used interchangeably, but they shouldn't. 


     If you lose a pound of fat, then technically you should weigh a pound less.

 This however is hard to detect if your daily water fluctuation and the amount of food and drinks you have in your body can be as much as 5-7lbs in any given day.

 If you just drink a few glasses of water you will easily be a pound heavier due to the extra water weight added to your body.

 Eating a big meal can easily add 3-5 pounds of weight to your body while you're digesting and assimilating the food.

 These are temporary gains in bodyweight and do not necessarily mean you've gained body mass be it fat or muscle.

 It's really just food in your gut. Understanding that your daily body 'weight' can fluctuate 3-5 pounds just from the weight of the food you have eaten it's not surprising that you may not really be able to detect a 1 pound decrease in fat mass.

 At least not detectable on a scale. Also when you have a significant amount of fat to lose (in excess of 40lbs) your body will be carrying excess water along with the excess fat. 

This means that if and when you decide to start cutting fat you will experience a 'weight' loss that exceeds your actual 'fat' loss.

 As you lose body fat you will also lose a certain amount of excess water retention. 

This is a good thing as excess water makes you look smooth and bloated and it takes away from your muscular definition.

     It's typical for someone to lose twice as much 'weight' as 'fat' in the initial stages of a fat loss cut down.

 Someone who needs to drop 40lbs will likely see a big weight loss at the beginning.

 It's a good bet that in the first 2-4 weeks at least 50% of the 'weight' that is coming off is water, the rest is actual fat.

 This higher ratio of weight loss to fat loss starts to drop as you get to lower body fat percentages.

 It seems that as you drop below 15% body fat you can assume that most of the actual weight you lose is due purely to fat loss.


     Finally when you're close to 10% body fat or lower you may notice that you get visibly leaner and can lose fat without seeing your bodyweight change much at all. 

At this final stage you will be lean enough that even minor changes in fat levels will make a difference on your visible definition.

 These changes will be proportionally small when it comes to measurable weight, however the changes they make to your visible definition will be big.

 It's true that losing 1 pound of fat when you're body fat is 25% will not even be noticeable, however losing a full pound of fat when your body fat is 10% will make a dramatic difference in your look even if the scale doesn't budge at all. 

Your muscle hydration and weight training status will also change how full and heavy your muscles are on a day to day basis. Having fully hydrated and glycogen loaded muscles can dramatically increase your bodyweight, even if it only lasts for a day or two.

 This ability of your muscles to swell with water, nutrients and glycogen can also throw off your measurement of fat loss vs weight loss.

 When you're very lean you can actually lose fat, and even gain weight at the same time. These likely won't be huge swings but it's definitely possible.


     With automaticbody you can lose fat without losing weight.

 You can even gain weight while losing fat. If you have lots of fat to lose, you'll start out by losing significantly more weight than is accounted for by fat due to a reduction in water retention…this is a good thing.

 When you're approaching 10% body fat and attempting to cut even lower you will likely get leaner without seeing much of a change in bodyweight. 

(This odd effect is partly why people think the last 10 pounds are harder to lose.) 

In reality they're still losing fat but the total amount of weight that is coming off starts to slow down.

 Aren’t you tired of starting and failing, starting and failing, take control this year and finish this weight-loss journey once and for all. Move forward into your new life.

For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

http://www.bodybydoug.org

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-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

     

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 with Automaticbody

Bodybuilding With Automaticbody

http://www.bodybuildingsolutions101.com

Bodybydoug

     You've decided to focus on getting into better shape, but with hesitation in your voice you're not sure where to start of how to go about it.

 No need to panic, we all have to start somewhere.

 To make this blog a lot more fun, whenever you see a word highlighted and in italic it will be linked to a beginners workout.

 So let the fun begin.

These workouts can be done at home or in the gym.

If you're in the gym let's go over some

 politeness rules-

.....after using a piece of equipment wipe it down.....if your gym doesn't provide paper towels then bring a towel

.....all dumbbells and barbells that you use...re rack them

.....sharing it nice....if you're resting for any extended period of time don't sit on a machine someone is waiting for

.....I'm not against phones in the gym simply because I use one to listen to music...but really to sit on a piece of equipment and send endless texts....I mean really, who's so important...are you there to lift or to text

Let's check out some 

common mistakes

.....don't go through your repetitions to quickly, unless you're trying some new cardio or crossfit routine....less tissue damage it caused with the weights being moved in a controlled fashion....of course some tissue damage will occur this is to be expected but the muscle group you're incorporating should be under tension at all time.....with a good squeeze at the top of the rep

.....starting out with too much weight is a issue....if you're swinging the weight you've got a greater potential for injury....injuries will occasionally occur with weights anyway why increase the likelihood of that happening.....your joints might not be able to take the pressure of the added weight....being a little sore the next day is acceptable...but hurt your joints and you may never recover

.....starting out with light weights is the way to go....but if you can do 30 to 40 reps consider that the warm-up and slowly increase the weight.....PS always do a warm-up

.....rest between sets for about 60 to 90 seconds.....too much rest or too little can zap your workout

Some Things to Remember-

     The workouts I've linked to are for beginners and if you are in a gym use the machines as much as possible. Again I'm mainly concerned with the health of your joints. 

They're not use to the added workload and can be easily injured.

.....workout 2 to 3 times a week...you're not in a race

.....take a day between workouts

.....increase your reps if you need to shed that spare tire

.....rest 60 to 90 seconds between set...60 seconds between reps.

http:www.bodybuildingsolutions101.com

For Hormone free Protein-Bodybydoug

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.

Don't Neglect Back Training

BODYBYDOUG-

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     The title of the blog says it all.

 We tend to ignore the parts of us that we cannot see, well in training anyways! 

The back contains large muscle groups which when worked properly can consume a lot of calories, making it ideal for muscle growth and weight-loss.

 Years ago in my own training I remember standing in front of the bathroom mirror with my shirt off brushing my teeth.

 I look and saw two protruding lumps behind my arms, laughing I realized that my lats had become visible, and there was no concern for alarm. 

To this day I still attribute that to straight arm lat pull downs.

 I'll list for you a couple different routines and you can pick and choose which will work best for you.

 Remember safety first-and you are responsible for what you lift.





Extreme Width-                           


Pull downs--4sets@ 12,10,8,and 8 reps          

Standing Pull downs--4sets@ 10 to 12 reps         

Wide Grip Seated-- 4 sets@ 10 to 12 reps     

Lat Pulldown

                                                                                
Straight Arm Pull downs-- 3sets@ 10 to 12 reps

Extreme Thickness-

Close Grip Pull downs--4 sets@ 12,10,8 and 8 reps

One arm Dumbbell rows--4 sets@ 10, 10, 8, and 8 reps

Seated Cable Row-4 sets@  10 to 12 reps

  Back Extensions--3 sets@ 12 to 15 reps



More routines in day's to come-helping you reach your absolutes in an ever changing world

Seated Cable Row- Start

Seated Cable Row-Finish

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Battle of the Bulge # 20

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     For months now I've been telling you to mix up the cardio to keep it from getting boring, so let's look at a few things. 

Well first, it's boring.

  I mean, who actually enjoys sitting on an exercise bike or running on a treadmill for 45 minutes?  Not many people.

      But much more important than that, it fails to produce fat loss results unless your doing the right kind of cardio workout. 

 Are there health benefits to riding on an exercise bike, yes. Are there benefits to walking or running on a treadmill, yes, for safety reasons and acclimate weather. 

 But you can get those same health benefits (and more) with much shorter, much more exciting, and invigorating workouts.



     But first, here's what research has to say about cardio In this 3 month study, women did 45 minutes of cardio a day, 5 days a week, and lost no more weight than those who dieted alone! 

 Seems like a royal waste of time to me! In the next  study, subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone! 

Well, maybe if they increase it to a full hour of cardio a day, 6 days a week, then cardio will actual product substantial results?  No again!

     Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week, and lost only 3.5 pounds on average in an entire year, 3.5 pounds of fat loss after an hour of exercise, nearly every day, for a year.  

That makes regular cardio or the cardio we've come to rely upon as the waste of our time possible.

     There is a better alternative and that alternative is in short burst of resistance training. Studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fat loss than long, extended bouts of cardio. 

An example body weight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

Boost your Protein, click HERE

30 seconds of body weight squats

30 seconds of push ups

30 seconds jumping jacks

 Repeat 4 times.


     That workout right there only takes 6 minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

 Well maybe 10 minutes so you can stop and breathe. 

No workout will ever help you lose fat unless you get your nutrition in order.

  Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

 This is the exact reason that we have automaticbody, it's not a diet, but a weight-loss system, and after you lose { FOR GOOD } the weight you need to lose it's easy to turn automaticbody into a maintenance program for life. 

A maintenance program is better by far then going back to yo yo dieting and all of it's many pitfalls. Atomaticbody allows you to lose the weight and gain the muscle, { BE THE BODYBUILDER }, at the same time. 

Hormone free Protein, click HERE!!!

 

7 foods to help the waist-line???

Bodybydoug-

www.bodybydoug.org

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Automaticbody-does a body good-

Automaticbody is great for your weight-loss needs, but we all need some solid food once and a while so here are 7 that you might want to give a try. 

Remember that proper dietary choices help us to maintain a proper body weight-SNACK ON!!!




1. Oranges - Loaded with Vitamin "C" oranges along with kiwi, strawberries, peppers, cantaloupe, and tomatoes are great for controlling cortistol  levels under stressful situations.


2. Turkey - Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Low fat and high protein, a winning combination.


3. Salmon - Salmon and other cold water fatty fish are rich in omega-3 fatty acids, which have been shown to have a stress relieving effect.



4. Avocados - With potassium levels higher than bananas, avocados help in controlling high blood pressure.



5. Broccoli - Broccoli loaded with folic acid, a vitamin which has been proven to reduce stress, depression and anxiety.



6. Almonds - Loaded with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep, including falling asleep quicker and waking more alert.



7. Blueberries - Packed with antioxidants that reduce oxidative stress within the body. Oxidation leads to free radical production. Too many free radicals and we see early signs of aging plus cancer and other devastating diseases.

 

Of course there are hundreds of different foods you can add to this list, basically any fruit or vegetable.

Get a jump on your Weight-Loss, click HERE 

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Pumping the Chest

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     This is a multi-angled chest workout to exhaust you-a partner is recommended


First day-

Incline Dumbbell Press-

 steep incline @ 60 to 70% doing 6reps at heavy weight / rest/ then-Incline Dumbbell Press-@ a 45% angle doing 6 reps / rest /then-Incline Dumbbell Press-@ a incline of 25% for 6 reps / rest / then- Flat Bench for 6 reps / rest for 2 minutes / then repeat the process 3 more times, and that is day one.


now not the next day but the next time you do chest---much,much lighter weight-and depending on whether you workout at home or a gym you can alter these exercises


Second day-Standing Cable Crossover/or Close grip Incline Bench Press-

3 sets@25 reps/  / then- Machine Fly or Pec Deck or Decline Push-up- 3sets@25reps/  / Decline Dumbbell Fly-3 sets@ 25reps/  / Flat Bench 3 sets@25reps.


Not to be used all the time-several times a year and watch the chest muscle explode-

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Green Tea,Weight-loss and Testosterone

BODYBYDOUG-

http://www.bodybydoug.org

http://www.bodybuildingsolutions101.com

     Green tea has a calorie consuming effect within the body, but green tea also has a positive effect on men's testosterone levels.

The elements found in green tea are various catechin, or polyphenol compounds, and studies show that older individuals who consume four cups a day are less frail.

 Green tea extract can also have an effect on our hormones, in men green tea  extract can block the activity of aromatase, the enzyme that converts androgen's, such as testosterone into estrogen.

 {If you wonder by I'm telling you this it's because testosterone is the hormone largely responsible for the SEX DRIVE IN MEN.}

  Other studies show that green tea extract may inhibit {5-alpha reductase}, which converts testosterone into DHT.  DHT is linked to male pattern baldness, acne, enlarged prostate and prostate cancer.

     For best results with your testosterone levels-stop smoking,loss weight,limit alcohol, exercise and drink green tea.

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Weight-Loss made easy, click HERE

helping you reach your absolutes in an ever changing world.

The Workouts Continue-Week4 Day#2

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     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Curl-

12reps@60%--12reps@65%--10reps@70%--8reps@75%--4reps@80%--10reps@60%--8reps@70%--4reps@80%

2/Barbell Squat/Wave Squat/Barbell Squat-THIS IS GOING TO HURT

10/20/10reps@50%--10/20/10reps@60%--8/15/8reps@75%--10/20/10reps@60%--8/15/8reps@70%--10/20/10reps@65%--6/15/6reps@75%--     

5/10/5reps@80%

3/Squat Push-press-

10reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@65%--8reps@75%--10reps@70%--6reps@80%

4/ Dumbbell Routine#2-Upright Row/ Bicep curl/ Overhead press/Hammer curl/ Squat push-press/ Upright Row
6reps@50%--6reps@60%--6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@60%--6reps@70%

5/ Do your sit-ups


6/ Dips- again 10reps for 8 sets

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The Workouts Continue-Week3-Day3

BODYBYDOUG-

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http://ww.bodybuildingsolutions101.com

     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

 


1/ Squat Push-press

10reps@60%--10reps@70%--6reps@80%--10reps@65%--10reps@75%--10reps@70%--6reps@80%--4reps@85%

2/ Barbell Squat to a Calf Raise

12reps@60%--10reps@75%--10reps@70%--10reps@80%--10reps@85%--10reps@80%--10reps@80%--10reps@85%

3/Barbell Bench Press

10reps@70%--6reps@80%--3reps@90%--8reps@75%--6reps@80%--3reps@90%--6reps@80%--3reps@90%


4/Barbell Routine#1-Upright Row/ Squat push-press/ Good Morning/ Bent-over Row/ Bicep Curl/ Upright Row


6reps@55%--6reps@60%--6reps@65%--6reps@70%--6reps@55%--6reps@60%--6reps@65%--6reps@70%


5/ Do your sit-ups


6/ Chin-ups 10reps for 8sets-

added note is I still have a hard time doing chin-ups, due to my weight still being heavy-so you can do chin-ups on your bench press bar or you can sub with 8 sets of push-ups 14 reps and 18 rep


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The Workout-The Continuation-Week3 Day#2

BODYBYDOUG-

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http://ww.bodybuildingsolutions101.com






     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     CAUTION-you are responsible for what you lift and the amount of weight you use,be careful, have fun.sweat,sweat,sweat!!!


1/Barbell Wave Squat-as described before you do three normal squats, on the 4th you go up on your toes, and on the 5th you jump-of all the routines we have covered so far this is by far the hardest!!!

     30reps@50%--30reps@55%--30reps@60%--25reps@65%--30reps@60%--25reps@65%--20reps@80%--20reps@80%


2/Dumbbell Routine#1-UprightRow/ curl/ Overhead press/ Hammer curls/ Squat push press/ Upright Row

   6reps@50%--6reps@50%--6reps@50%--6reps@60%--6reps@60%--6reps@60%--6reps@70%--6reps@70%


3/ Barbell Upright Row

   14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%

4/ Barbell Curl
  14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%


5/ Barbell Routine#2-Upright Row/ Squat push press/ Good Morning/ Bent-Over Row/ Curls/ Upright Row

  6reps@50%--6reps@65%--6reps@50%--6reps@65%--6reps@55%--6reps@70%--6reps@60%--6reps@70%


6/ And as always when you least want to do them 80 sit-ups-

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