Posted on

ABS Myths | Mistakes You Must Avoid | ABS training for definition


ABS Myths
ABS Myths

ABS Myths | Mistakes You Must Avoid

Here are facts from Arnold’s book

Arnold Schwarzenegger and Joe
Arnold Schwarzenegger and Joe

SPOT REDUCTION

Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath.

When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a lot of ab training, lots of high reps, and burn away the fat that is obscuring the development of the abdominal muscles. Unfortunately, this doesn’t work. When the body is in caloric deficit
and begins metabolizing fat for energy, it doesn’t go to an area where the muscles are doing a lot of work in order to get additional energy resources. The body has a genetically programmed pattern by which it determines from what adipose cells to access stored fat energy. Exercise does burn
calories, of course, but the abdominals are such relatively small muscles that no matter how much ab training you do you won’t metabolize nearly the energy you would by simply going for a walk for the same amount of time.
But this is not to say that training a given area like the abs doesn’t increase definition. As I said, the abdominals get a hard workout when you do heavy exercises, but what they don’t get is quality training – that is, isolation, full-range-of-movement exercises. Movements that do this bring out the full shape and separation of the abdominals instead of just
making them bigger. So although training the abs like this doesn’t do a lot to reduce the fat around the waistline, it does create very well defined muscles that are revealed once you are able to reduce your body fat sufficiently by means of diet and aerobic exercise.

Posted on

Secret to a small waist | Tips from Frank Zane


secret-to-small-waistline

Secret to a small waist | Tips from Frank Zane

Stay Hungry Longer

by Frank Zane, Mr. Olympia 1977-79

My secret to a small waist-line is staying hungry longer. While other practices are necessary too, becoming more comfortable in the presence of hunger is the key aspect of my abdominal program. Only then can I practice diaphragm and abdominal control with stomach vacuums, which can’t be done on a full stomach.

At the first pangs of hunger, take a minute to vacuum : Bend forward at the waist with your hands on your knees and exhale the last vestiges of air from your lungs, tensing your abdominal muscles. Hold it… now instead of inhaling, suck your gut in by using your diaphragm – a powerful area of your body between the stomach and lungs. Imagine you can draw in your abs so far that they touch the spinal erector muscles of your lower back. The more you practice, the longer you can hold the full vacuum and the smaller your waistline gets.

One of the many valuable things I learned from Arnold Schwarzenegger between 1969 and 1979, when we trained together, was the urgency of practicing vacuuming the last month before competition. We always did it on an empty stomach when we were hungry. I started with stage 1 vacuuming (because it’s easier) for 20 seconds and then did the same thing with my hands behind my head for five sets of 30 seconds. This became my final pose in my posing routine – the stomach-vacuum pose. My waist got smaller and smaller because I got better at controlling the profile of my waistline..

Most people want a small, muscular waistline because the abs are the center of the body, where the eyes gravitate most readily. My way of getting this sought-after development is to stay hungry longer, vacuum and do abdominal work.

The nice thing about doing stomach vacuums is that they take only a few minutes. The rest of my body becomes more defined as all my muscles stand out in bold relief. Ab work is also important, but I found that too much ab work gave me a shore lower back. A simple, quick routine I practice is two sets of 30 reps of hanging knee raises and two sets of 30 crunches. Also, any activities that tense the abdominals – like playing a wind musical instrument or simply tensing your abs during your workout – will add to your ab development.

Vacuuming creates the opposite effect of eating a lot of food at one time, wich leaves you feeling bloated. Vacuuming at the first sensation of hunger helped me to stay hungry a little longer. I always dropped a few pounds in bodyweight the more I did this, but it seemed a fair price to pay for a small, muscular waistline. You might say that vacuuming helped me clean up my act of competition. ”

Tips for the bodybuilder entering his first contest?
Frank:Practice posing, be in as good a shape as possible. Be CONFIDENT in yourself.
Project a good IMAGE on the stage.Read some of my courses about POSING.

Posted on

Human anatomy muscles model


Anatomy anterior
Anatomy anterior (front body)

Anatomy Posterior (back body)
Anatomy Posterior (back body)

(Click on image to view larger)

Side muscle view
Side muscle view

(Click on image to view larger)

Anatomy Front Woman)
Anatomy Front (Woman)

Anatomy back (Woman)
Anatomy back (Woman)

(Click on image to view larger)

Abs Anatomy
Abs Anatomy
Workouts & More
ABS

(Click on image to view larger)

Anatomy of the biceps (Front)
Anatomy of the biceps (Front)

Anatomy of the biceps (Rear)
Anatomy of the biceps (Rear)

(Click on image to view larger)

Anatomy of legs (Front)
Anatomy of legs (Front)

Anatomy of legs (Rear)
Anatomy of legs (Rear)

(Click on image to view larger)

Calves Anatomy
Calves Anatomy
Workouts & More
Legs

Illustration Source : www.freefitnessguru.com

Posted on

How to get muscles on stomach in 5 minutes | Plank exercise


Plank-exercise

How to get muscles on stomach in 5 minutes

The muscles of the abdomen are the most powerful muscle group in the body , the main role is played by the abdominal muscles , if you have weak abdominal muscles , coordination is weak and gets tired faster .

Therefore, it is necessary to exercise this muscle group , and it is definitely not an easy task . These muscles do not respond to exercise like all other muscles , they are seen in people with low percentage of body fat , in the form of the popular ” tiles” .

In just five minutes a day performing these exercises can strengthen the abdominal wall , as well as the entire core, and generally have more power and have better coordination … look at the beach is an added bonus and perhaps the best part of the story .

See sketched instructions for performing these exercises called Plank exercises , as well as the time to stay in each location .

muscles on stomach

To get the most out of the program in each of the positions stay as long as your maximum, and therefore more than the prescribed duration .

In addition to performing these exercises the muscles of the stomach also work performed and lower back , gluteus and chest .

http://awesome-body.info

Posted on

Vertical Push Up Exercises |Shoulders Training Bodybuilding FreeWeight


Vertical Push Up Exercises

Vertical Push Up Exercises

Shoulders Training Bodybuilding Free Weight
Improving Handstand Push Ups – Beginner Handstand Pushups

The 90 degree Pike Push Up plays a major role in our journey towards the Handstand Push-Up.

Not only is this exercise great for building shoulder stability and strength, but it puts us in a position that closely mimicks a complete “Vertical Pressing” pattern, like with the unsupported handstand push-up. This video takes you through step-by-step instructions for mastering this progression of the Pike Push-Up, bringing you one step closer to the handstand push-up.

Vertical Push Up Exercises

http://www.youtube.com/watch?v=WVfAfcTjz-k#t=151

Posted on

Larry Scott Forearm Routine 2 | Building strength and size | Routine 2


Larry Scott Forearm Routine 2

Larry Scott Forearm Routine 2

This routine is not necessarily better or worse than Routine 1, it is just different. Sometimes we get tired of something and need a change. This routine is a pleasant deviation from the first and actually can teach you something about forearm pump you didn’t learn from the first routine, so stay alert.

Warm up – light wrist curl (same as Routine 1).

Exercise 1

Heavy Wrist Curl – this movement is done exactly the same as in Routine 1 and is the real bread and butter of the forearm blaster group. Do 20 good reps. Don’t be afraid to use weight heavy enough that your last 5 reps are really tough. By tough, I mean you really have to get into the bench and burn through the pain. Many times the last 5 will be partial movements, but get those 20 reps of “something”. Do 20 reps and go immediately to the next exercise.

Exercise 2

Reverse Wrist Curl – you will soon discover how weak your wrists really are. This movement will prove you to have almost no power in this position. Consequently, many fellows give up on this one because it is so demoralizing. Do 15 reps and go immediately to the next exercise.

Exercise 3

Reverse EZ-Bar Curl – This is really going to be difficult. Your Extensor Digitorum and Extensor Carpi Ulnaris will already be humiliated with pain but will receive some needed assistance from big brother Brachioradialis. Now if you can just find some way to hang on to the bar. Do 3 sets of this movement. Keep the bar rubbing up and down the front of the body (drag curl). Bring the bar up to the nipple line and down again. Rest after doing 3 sets of “down the rack” reverse Ez-Bar curls. Complete the entire series 2 or 3 times.

This routine is almost entirely for the belly of the forearm. I could go on and impress you with all the technical terms for the muscles, but let’s get on with the important part. Of all the routines, this one is most designed to be specifically for building wrist wrestling power. I really think one needs a combination of all of the routines to get a powerful arm from all aspects, but this routine really gets down to the basics of annihilating opponents in wrist wrestling matches.

Larry Scott Forearm routine…..

Larry Scott Forearm WorkoutRoutine 1Larry Scott Forearm WorkoutMORE INFOLarry Scott Forearm WorkoutRoutine 3Larry Scott Forearm WorkoutRoutine 4

Official website @ Larry Scott

Posted on

Larry Scott Forearm routine | Building strength and size | Routine 1


Larry Scott Forearm routine

Larry Scott Forearm routine

Building strength and size

Routine 1

This is my favorite of all the routines. I guess I like it because it gives me the best pump of the whole group. However, some of the fellows tell me they like Routine 3 better. It all depends on the individual. I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power.

Warm up

Light Wrist Curl – the forearms will grow if one can continue to really punish them. The main problem is intermittent gains due to injury in the wrist. As the weights get heavier and heavier, more strain is placed on the wrists. Sooner or later some unnatural pain will develop around the wrist on the palm, little finger side. Generally this can be attributed to improper warmups or wrong equipment. Don’t neglect this vitally important part of the Routine. When you are young and enthusiastic you can get away with ignoring warmups for a short while, and then, bam, you have an injury and gains go to pot. Do about 25 to 30 light reps, letting the bar roll all the way down to the end of the fingers on some of the reps. You are just trying to loosen up the joint and prepare it for the abuse it is soon going to endure. Rest just a short while (1 or 2 minutes).

Exercise 1

Heavy Wrist Curl With The Olympic Bar – thumbs under the bar. Let the weight down without extending your fingers. This is your power movement. Try to get 20 reps. The forearms require high reps to get the pump and burn required to force them to grow. After doing 20 reps, go immediately to the light barbell wrist curl.

Exercise 2

Light Wrist Curl (Barbell) – This movement is done exactly like the first, except the barbell is lowered down to the fingertips. Try to do all 20 reps down all the way. It if burns too much, do the first 10 all the way down and the last 10 just like the heavy set preceding this one. After doing 20 reps, go immediately to the curling machine.

Exercise 3

Reverse Curl On Machine – Do the movement exactly as you see my training partner Larry Inouye doing it. The bar is held in the reverse position to really attack the Brachioradialis. Do complete movements even though the middle portion is really the only time the Brachioradialis is efficient. Do one set of 6 reps and drop the weight and repeat another set; drop the weight once more and complete last set. No rest at all between sets.

Some of you sports might like to do 5 sets in this series. I personally like 5 myself, but work up to your limit. You have just completed one complete series, consisting of heavy wrist curl, light wrist curl, and “down the rack” reverse machine curl. I generally like to do about 4 or 5 series of the whole group. It it is too much for you start out with 1 or 2.

Larry Scott Forearm routine…..

Larry Scott Forearm WorkoutMORE INFOLarry Scott Forearm WorkoutRoutine 2Larry Scott Forearm WorkoutRoutine 3Larry Scott Forearm WorkoutRoutine 4

Official website @ Larry Scott

Posted on

Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott


Larry Scott Forearm Workout

Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott

Introduction

Although the biceps are the most popular of all the muscles on the male physique, they have a close rival. It is hard to find a muscle with more impact on the eye than a mighty forearm laced with deep blue veins.

I have always been a nut for arms, but it was Bill Pearl who really got me fascinated with forearms. Like it was yesterday, I remember dropping by his gym in Los Angeles, then located on Melrose Avenue in a semi-rundown area of town. With a light feeling of butterflies in my stomach, I pushed open the door of his gym to finally meet one of my real “heroes.”

Bill greeted me with a warm hello and extended his hand to shake mine. He was wearing a loose fitting red sweatshirt which at one time had been a long sleeved shirt. The sleeves had been torn off, leaving frayed edges which just covered his elbows and lower biceps. There was nothing of his arm showing but his forearms.

I had won Mr. America at this point, so I subconsciously intended to pose a little, conducting myself the way a Mr. America should. But, I hadn’t prepared myself for the shock of seeing his forearms. Most fellows never realized just how big they were, because his upper arms were so huge one couldn’t appreciate the massiveness of his forearms. In photos his arms looked well balanced.

I couldn’t contain myself. While still holding his hand, I grabbed his forearm with my other hand to verify to my mind the information coming from my eyes.

“Look at those forearms! How did you get those forearms, Bill?” I salivated.

“We do a few wrist curls,” Bill modestly replied, extricating himself from my grasp.

Suddenly I began to feel like I had rapiers for forearms. I stumbled around the gym with thoughts tumbling through my head picking up secrets of forearm bombing.

Over the years my forearms also grew and now provide me with a real sense of satisfaction. Probably even more so than the upper arm because they are always in view, even in a short sleeve shirt.

The following routines will do the same for yours if you diligently apply yourself to the advice I am about to give you.

General Information

I am sorry to say these routines are not designed for the beginner. They are painful, gutbusting, tough routines, designed to build big forearms. I know it can be done using these very exercises because I have done it. However, it does not happen overnight. Forearms are difficult, stubborn, and training them is downright painful, but it is a sweet pain and one that is endurable.

If you are just beginning to consider training the forearms to build wrist wrestling power, I suggest you ease into it. If 3 or 4 series are suggested, you may want to do only 1 or 2 until you get used to it. Once you have toned the muscle to where it does not get sore the next day from the punishment, you are ready to pull out the stops and really start developing some forearm power.

Equipment Needed

Olympic bar and plates
Barbell
Preacher bench
Lat machine
“EZ” curl bar
Preacher bench curling machine
Dumbells
Wrist roller
Wrist curling bench

Olympic Bar and Plates – As you increase the weight, and even at the beginning, you need a smooth revolving bar. If the plates stick to the bar you will not be able to do the exercise properly. It is important to have a smooth revolving bar such as one finds on an Olympic set!

Barbell – The light wrist curl can be done adequately with a standard barbell if the plates are loose and do not stick to the bar.

Preacher Bench – But it if you don’t have one. If you can’t afford to buy one, design your own.

Lat Machine – You will need this piece of equipment to work the biceps, forearm, and frontal deltoid in what perhaps is the purest arm wrestling exercise known. Ideally the pulley should be adjustable to about 4 or 5 feet off the ground. If this is not possible, a standard lat machine will suffice.

“EZ” Curl Bar – A standard “S” bar, “EZ” curl bar or whatever you have heard it called will be needed to go through routine 2.

Preacher Bench Curling Machine – This piece of equipment is terrific, but is almost always used incorrectly. If used properly, however, it is really a “secret” piece of equipment for developing the top of the forearm (Brachioradialis). I will discuss later the proper method of using the curling machine.

Dumbells – Nothing complicated here. Any good set of dumbells will do.

Wrist Roller – This is a snap for the do-it-yourselfer. A one and a half foot piece of one and one half inch pole or doweling is needed. Tie a three foot piece of rope to it, or better yet, drill a hole through it. This will keep the rope from slipping and avoid frustration.

Wrist Curling Bench – This is probably the most important piece of equipment in forearm development, yet is by far the most overlooked. Even the top physique stars are still working forearms across a bench or off the end of a standard workout bench. It is wrong, wrong, wrong. Don’t do it. Make a small bench just as I explain it and you will really enjoy gains in forearm development long after the “standard bench guys” have gotten “tired” of forearm work because of bad wrists, no gains, or lack of interest

Here is the key to building good forearms. Design a sturdy bench about 16 inches high and one foot square. Pad it with high density foam, not the stuff that looks four inches thick and compresses to a quarter inch when you use it. High density foam should be about one inch thick and give very little when used.

The dimensions are important. You can get your knees around a one foot bench and drop your rear end down low to get your guts into the exercise when the reps get hard.

16 inches high is just perfect to keep the 45 lb. Olympic plates from hitting the floor, and just high enough to almost pry the bar up off the floor on the first rep with the back of the forearms against the bench.

Larry Scott Forearm Workout

I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power.

Larry Scott Forearm WorkoutRoutine 1Larry Scott Forearm WorkoutRoutine 2Larry Scott Forearm WorkoutRoutine 3Larry Scott Forearm WorkoutRoutine 4

In Closing

I’ve given you some of the toughest routines of which I am aware. I have purposely tried to give you the hardest ones so that you can gradually grow into it. This will make the book valuable to your through more than just the beginner stage.

Larry Scott Forearm Workout can be really exciting. Feel free to pick and choose exercises from one routine to another. You may hit on something that works better than I have. If you do, let me know. I always like to learn new systems. Good luck to you and remember – always warm up before a session!

Official website @ Larry Scott

Posted on

T-Bar Row Muscles Worked | How to perform t bar rows?


T-Bar Row Muscles Worked

T-Bar Row Muscles Worked

Target Region: Back (Lats)
Muscles Worked: Latissimus Dorsi, Trapezius
Secondary Muscles Involved:Rear Shoulders, Back (Traps, Lumbar and Rhomboids), Quads, Glutes, Biceps, Abs

Heavy T-Bar Rows Is One Of The Best Power Exercises For The Back!

Preparation

  • Load with correct weight
  • Place your feet on the platform, with knees bent, learnt forward with a straight back and heels planted
  • Grasp the handles

Execution

  • Pull the handles towards the abdomen whilst maintaining sound posture
  • After peak contraction, slowly reverse the movement back to the starting position
  • Repeat for the desired number of repetitions

This exercise is very effective for increasing strength, and size of whole back. Legs and Abs are working here as stabilizers. Biceps is working similar like in any pulling exercise.

Make sure you warm up before starting this exercise.

Video Link
t-bar-rower-machine
Often is used T Bar Rower Machine.

It’s more an isolation exercise than the “original” T Bar rows.

Posted on

Kai Greene Leg Workout | Workout Basic Routine | Awesome Body


Kai Greene Leg Workout

Kai Greene Leg Workout

Kai’s workouts change all the time, but here’s a more basic workout that we’ve seen him do a few times:

1. Lying Leg Curls: 4 sets x 15-20 reps
2. Standing One-leg Curls: 4 sets x 12-15 reps
3. Stiff-leg Deadlifts: 4 sets x 15-20 reps
4. Walking Lunges: 3 sets x approximately 40 yards
5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps
6. Squats: 4 sets x 20, 15, 12, 12 reps
7. Leg Press: 4 sets x 15-20 reps

Official Website @ Kai Greene

Posted on

Frank Zane Tricep Workout | Best Exercises and Fitness Routines


fFrank Zane Tricep Workout

Frank Zane Tricep Workout

Best Exercises and Fitness Routines

TRICEPS EXERCISES

Standing French Press
Skullcrushers
Close Grip Bench Press
Cable Pulldowns
Cable Pushdowns