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

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For the Best in Weight-Loss

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Bodybuilding with Automaticbody

Bodybuilding With Automaticbody

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     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.

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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

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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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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.

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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Bodybuilding Workout-Ready for the Beach

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Battling Your Percentage of Fat

BODYBYDOUG-

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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 body weight 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 detectably on a scale.


Also when you have a significant amount of fat to lose (in excess of 40lbs) you're 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 body weight 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.


Finally 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 body weight, 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.


In Conclusion-

You can you 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 body weight.  (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. Don't despair if you do the right things for long enough the results will be positive.

  Helping you reach your absolutes in an ever changing world.

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The"Man-up Punk"Workout-Week2-Day1

BODYBYDOUG_

http://www.bodybydoug.org

http://www.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???

     In week 2 we start to take it up a notch, and again go at you're own pace, lifting is your responsibility, and by all means enjoy the sweat.


1/ Dumbbell Curl-and you can perform this in an incline seated position


   14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@70%--8reps@75%--8reps@75%--8reps@75%


2/ Barbell Jump Squat-large amount of weight here go easy on the way down and watch your form


    8reps@50%--8reps@50%--8reps@50%--6reps@60%--6reps@60%--6reps@60%--4reps@70%--4reps@70%


3/Squat Push/Press-again hold the dumbbells at shoulder height,do a squat and then a lateral press


  10reps@60%--10reps@65%--10reps@70%--8reps@75%--10reps@70%--8reps@75%--6reps@80%--6reps@80%


4/ Barbell challenge #1-you do 6 reps in arow for all 7 exercises-can anyone say cardio?--Upright row-Pull Snatch--Squat Push/Press--Good Morning--Bent-Over Row--Standing Curl--Upright Row


    6reps@50% for 4 sets--6reps@60% for 4 sets


5/Dumbbell Lateral Raises


   16reps@40%--14reps@45%--14reps@50%--12reps@55%--10reps@60%--10reps@65%--10reps@70%--6reps@80%


6/ Do your sit-ups


The challenges are hard and there will be more to come- they do build strenght and endurance-www.bodybydoug.org
http://www.BodybuildingSolutions101.com


    

The"Man-up Punk" workout- Day 3

BODYBYDOUG-

http://www.bodybydoug.org

http://www.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/ Barbell Curl
   12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@65%--8reps@75%--8reps@75%--8reps@75%


2/ Dumbbell Push/Press-in this exercise you hold the dumbbells shoulder high-press up and bring them down as you do a squat

   12reps@60%--12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@70%--8reps@75%--6reps@80%


3/ Incline Dumbbell Press

   12reps@60--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%


4/ Barbell Jump Squat- with this exercise you do 3 normal squats--on the 4th squat you go up on your toes--and on the 5th squat you jump into the air

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


5/ Barbell Upright Row-if your a/c joint bothers you like mine does switch the exercise or light weight on a machine

   12reps@65%--10reps@70%--12reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@70%--4reps@85%


6/-Do your sit-ups

This concludes week 1 and if you think this was easy, with the coming week we have multi moves which will call on your cardio-www.bodybydoug.org

The "man-up Punk" Workout-Day 2

BODYBYDOUG_
http://www.bodybydoug.org
http://www.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???

Remember you're responsible for your safety during a workout--same rule apply based on the % of maximum one lift.


1/-Lat Pulldown or Bent-Over Rowing

    14reps@50%--14reps@50%--14reps@50%--12reps@60%--12reps@60%--12reps@60%--1oreps@70%--10reps@70%


2/Barbell or Dumbbell Overhead Press
   14reps@45%--10reps@60%--12reps@50%--10reps@60%--14reps@45%--10reps@60%--12reps@50%--10reps@65%


3/Bicep Curl
   14reps@40%--14reps@45%--14reps@50%--12reps@55%--12reps@60%--10reps@65%--10reps@65@--8reps@70%


4/Barbell Squat

    10reps@40%--10reps@60%--10reps@45%--10reps@65%--10reps@50%--10reps@70%--10reps@50%--10reps@70%


5/ Bench Press Fly's-can by done on a ball also

    16reps@35%--16reps@40%--14reps@45%--14reps@50%--14reps@55%--12reps@60%--10reps@65%--10reps@65%


6/ And again 80 sit-ups in groups of 10


One more day this week-www.bodybydoug.org
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