How to Build Pectoral Muscles
January 27, 2010 by admin
Filed under How to Build Pectoral Muscles
Whats the most effective way of training chest? Learn the most effective way on how to build pectoral muscles as well as learn the biggest mistake most people make when training chest!
Hi everyone!
There are two main ways on how to build pectoral muscles and training chest.
The first is to do tones and tones of reps and pump as much blood as you can into the muscle. Although this method is great for building muscular endurance, it is not an ideal method for training the chest for size. High set and high rep exercises are ideal for very resilient muscles such as forearms and calves. These are muscle groups that are used all the time and therefore in order to add additional size and strength to them, they require an extremely size able workout to see improvement. As the chest is a muscle group that is used significantly less in comparison to the aforementioned muscle groups, it requires a different type of training in order to achieve additional size and strength.
The most effective way of training chest for size and strength is to use heavy weight with less reps. You want to perform warm up sets in the 10 to 12 rep range and then do working sets moving down from 10 reps all the way down to your 1 rep max. This puts significant stress on the chest and results in deep muscle tears witch then repair themselves on your none training chest days and recover significantly stronger and bigger than before.
The key on how to build pectoral muscles is therefore to go heavy using compound exercises like flat, incline and decline bench presses and then finish with isolation movements like flys, push ups or cable cross overs.
One of the biggest mistakes people make when training chest is the angle at witch they set the incline bench at. Typically it is not the fault of the person doing the chest training exercise as the angle of the incline bench is typically designed in a set position that cannot be changed.
The mistake is this. Typically, the incline bench press is set at an angle above or just about at 45 degrees. At this angle you are working mostly your front deltoids and not training your upper chest. In order to train your upper chest, you need to set the incline bench at approximately 30 degrees from the horizontal floor.
Next time you are training chest, keep these technique in mind as they are the most effective ways on how to build pectoral muscles!
How to Get Rid of Man Boobs
January 27, 2010 by admin
Filed under How to Get Rid of Man Boobs
All the answers on how to get rid of man boobs! The very best and most effective information to help you get rid of your man boobs and help you get back into great shape!
Hi everyone!
A few of my clients came to me recently with grave concern about their man boobs. They came to me with the same question as to how to get rid of man boobs.
Exercise is obviously the way to go to get rid of man boobs but you have to make sure that you are doing the right exercises as some exercises will only increase the problem. The second and probably most important aspect of getting rid of man boobs and ensuring they don’t come back is diet.
Exercises you want to avoid when trying to get rid of man boobs are flat bench press and especially decline bench press. A lot of people think that the more often they workout out their chest, the faster this problem will go away. This is simply not true and in most cases will only increase the problem. The only chest exercise to be done is incline bench press and dumbbell press and this is to strengthen the upper chest so it can support the lower area.
The most important exercise to be doing is cardio and circuit training workouts. You want to be doing exercises and sports that are helping you burn a lot of calories and helping dramatically decrease your bodyfat percentage. To properly get rid of man boobs, you need to drop your bodyfat percentage to around 15%.
Equally as important as exercise, a good diet is also key to dramatically decrease your bodyfat percentage. When it comes to diet, make sure to eat foods that are low in fat, sugar and simple carbohydrate. Make sure to eat lots of fruits and vegetables and foods that are high in protein and high in complex carbohydrates. Drinking between 2 to 3 liters of water is also key to decrease your bodyfat percentage.
Proper diet and cardio and circuit training workouts are the most effective ways to get rid of man boobs.
How to Define Your Chest
January 27, 2010 by admin
Filed under How to Define Your Chest
A unique exercise to define your chest that hits the inner chest as well as the upper pectoral and lower pectoral region!
Hi everyone!
You need a unique exercise to define your chest and you need to make sure that it is going to hit the upper pectoral and lower pectoral region as well as hit the inner chest.
In order to do this you need to start doing an exercise that is called an isometric chest fly squeeze. This exercise is similar to a normal chest fly but has some unique features to it that make it a revolutionary chest defining exercise that enables you to get next level definition.
In order to perform this exercise to define your chest, grab a couple of dumbbells and set yourself up on an incline bench. Begin by doing a standard chest fly. Bring the dumbbells up and as you do, twist your wrists so that your palms are facing you at the top of the movement. At the top of the movement, give the weights a slight pump up and hold this top position. Then slowly bring the dumbbells down to the starting position. Perform 15 reps and do 4 sets.
The key to this chest defining exercise if to get proper form. It is the proper form that is going to enable you to properly define your chest and enable you to hit the inner chest, and upper pectoral and lower pectoral region. If you are not getting good form, then drop the weight until you do.
The isometric chest fly squeeze exercise is an excellent method on how to define your chest but equally important is diet. You can do as many chest defining movements but if your muscles are covered in fat, you will never get to benefit from all your hard work.
That being said, in order to straighten out your diet, you need to eat 5 moderate size meals a day that are low in fat, sugar and simple carbohydrates and make sure they are meals that are high in protein, complex carbohydrates, fruits, vegetables, vitamins and Omega 3, 6 and 9 fatty acids.
Following a balanced diet such as presented above as well as performing the isometric chest defining exercise a few times a week is the most effective way on how to define your chest and define the inner chest, upper pectoral and lower pectoral region!
Ultimate 7 Minute Chest Strength Building Workout!
January 19, 2010 by admin
Filed under Ultimate 7 Minute Chest Strength Building Workout
This is a short chest strength building circuit training workout. In order to complete the workout you will need to perform two circuits of the chest exercises listed below. There are three exercises and each chest exercise is comprised of 15 reps. For each rep, use a 1 to 2 seconds up and a 2 seconds down tempo. Go through all 3 chest exercises and try not to take a break. Once you have completed the chest strength building circuit, repeat it again. If you need to drop the weight in your second circuit, do it. The point of this workout for chest is to build strength and endurance and therefore you want to be getting in as many reps as possible and blowing your chest up!
Chest Strength Building Exercise 1 – Incline Shoulder Raises for Upper Chest & Shoulders
15 Reps
Incline Shoulder Raises Bottom Position
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Incline Shoulder Press Top Position
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Chest Strength Building Exercise 2 – Flat Bench Dumbbell Pullover for Middle Chest
15 Reps
Dumbbell Pullover Bottom Position
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Dumbbell Pullover Top Position
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Chest Strength Building Exercise 3 – Decline Dumbbell Flys for Bottom Chest
15 Reps
Decline Dumbbell Flys Top Position
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Decline Dumbbell Bottom Position
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This is an excellent and effective workout for chest as it hits the top of the chest, the middle of the chest and the bottom of the chest for maximum overall development. It also doesn’t require that much equipment and so you can easily go out and buy what you need and set yourself up at home with the right equipment to do it. Its a short workout for chest that is perfect to do before going out, hitting the beach or going to work! Get this chest strength building workout in as much as possible and in the meantime keep it positive and make it a great day planet earth!
Oh ya, before you go don’t forget to click here and make sure to check out this unique 90 day workout and nutritional plan loaded with workout just like the one above! Each workout and meal is laid out for you to follow and is specifically designed to get you ripped, muscular, powerful and athletic! Check it out and in a few weeks, you will be glad you did!
Ultimate Super Set Workout For Chest
December 29, 2009 by admin
Filed under Ultimate Super Set Workout For Chest
CLICK HERE TO GO TO WEBSITE INDICATED IN VIDEO: WWW.ATHLEANX.COM
Hi everyone and welcome to the ultimate chest super set workout! This is a challenging chest workout that will not only build strength in your chest but will work you hard with lots of sets and reps to build your muscular endurance and help you burn fat so you can move further towards that lean, ripped athletic look.
This workout is made up of three super sets. Each super set has 2 exercises to be performed per set and 3 sets must be completed in order to move on to the next super set. The key to this workout is to move from exercise to exercise, set to set and super set to super set, taking as few breaks as possible in between.
The first super set is a combination of 2 exercises designed to stretch the chest. Three sets of the 2 exercise combo are required to be completed. The second super set is a combination of 2 exercises designed to contract the chest. Again, 3 sets of the 2 exercise combo are required to be completed. Finally, the third super set is comprised of 2 compound movement exercises, using the triceps and shoulders to aid the pre exhausted chest muscles. Three sets of the 2 exercise combo are required to then complete this workout.
Below are the exercises for the ultimate super set workout for chest. Be sure to check out the video above if you are unsure or unfamiliar on how to perform these exercises.
Super Set 1 – Chest Stretching Exercises – 3 Sets
Exercise 1: Bodyweight Jump Stretch Band Flys – 10 Reps
Exercise 2: Chin to Chest Dips – 10 Reps
Super Set 2 – Chest Contraction Exercises – 3 Sets
Exercise 1: One Arm 90 Degree Rotation Tubing Pull – 10 to 12 Reps per Arm
Exercise 2: Flat Bench Pull Over – 10 to 12 Reps
Super Set 3 – Chest Shoulder & Tricep Compound Movement Exercises
Exercise 1: Medicine Ball Rolling Push Ups – 20 Reps
Exercise 2: Incline Dumbbell Press – 12 to 15 Reps
As you can see, the exercises stimulate all parts of the chest in three very different ways. The reps are moderate to high combined with the requirement of moving from one exercise to another turns this workout not only into a weight workout but a cardio workout as well. Focus on your breathing and on keeping good form on each rep. Push yourself by telling yourself you can do it in times of fatigue.
These high set, high rep workouts are the most effective workouts if you want to build a ripped, lean, muscular body. The combination of weight training and cardio aspect (very little rest) gets your body into great shape so if you are after a lean, athletic body, similar to what graces 90% of the exercises magazines as of late, these are the type of workouts you want to be doing.
If you want to get more out of your workouts and achieve that lean, athletic body, make sure you have a game plan and have a workout and nutritional plan to follow. The best results are achieved by adding a lot of variety to your workouts. Doing the same old workout is not only boring but leads to diminished results as your body adapts to a particular workout and therefore your strength and muscle gains and fat loss tail off. Therefore you want a program with workouts that have variation on tempo, rep counts, circuit training and non circuit training phases in order to keep your muscles guessing and your body development progressing.
For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program
This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.
This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!
This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program
