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-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

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 meLet's Talk.

Battle of the Bulge # 20

BODYBYDOUG-

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http://www.bodybuildingsolutions101.com

     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!!!