prefix='og: fb: article:'> 2016 - Strong Muscle

Poundstone Power: Eat Clean, Get Jacked

Nutrition tips from the strongest man with a six-pack Derek Poundstone

Bent-Over Barbell Row vs. Old Fashioned T-Bar Row

Both moves work the back, but which move is better at targeting the lower lats

7 Tips From a World Class Squatter

Inflate your wheels with these strategies from a man who specializes in squatting bar-bending loads

6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want

4 Moves to Bring Your Biceps to New Heights

Add some elevation to your cannons with these targeted bicep exercises

John Cena’s 7-Exercise Upper-Body Routine

The following workout program is John Cena’s upper-body workout routine from his powerlifting days which helped him build a substantial portion of his current power muscle mass. Follow the program to break plateaus and make gains like a pro.

#1. Single-arm dumbbell row

TARGETED MUSCLES: middle back, lats, shoulders
HOW TO: Choose a flat bench and place a dumbbell on each side on the floor. Place your right leg on top of the end of the bench, bend your torso forward until it becomes parallel to the floor and place the right hand on the other end of the bench for better support. Keeping your lower back straight, pick up one dumbbell off the floor with your left hand and hold the weight so that the palm of the hand is facing your torso. As you exhale, pull the resistance straight up to the side of your chest while keeping your torso stationary. When you reach the peak contracted position, squeeze your back muscles hard. As you inhale, lower the resistance down to the starting position and repeat on the other side. Make sure that your upper torso is stationary and only your arms move all throughout the movement

PRESCRIPTION: Perform 4 sets x 5 reps with 90 seconds of rest between sets.

#2. Machine row

TARGETED MUSCLES: middle back, biceps, lats, shoulders
HOW TO: Go to a low pulley row machine with a V-bar. Sit down on the machine and place your feet on the front platform, keeping your knees slightly bent. With a neutral back, lean over and grab the V-bar handles. Fully extend your arms and pull back until your torso becomes perpendicular to your legs. At this point, your back should be slightly arched and your chest should be sticking out. Maintaining a stationary torso, exhale and pull the handles back towards you until you touch the abs and contract your back muscles. Hold for a second, then inhale and return to the original position.
PRESCRIPTION: Perform 3 sets x 8 reps with 90 seconds of rest between sets.

#3. Barbell shrug

TARGETED MUSCLES: traps, arms, forearms
HOW TO: Stand up straight with feet at shoulder width apart and hold a barbell with a pronated grip and hands slightly wider than shoulder width apart. As you exhale, raise your shoulders up as far as possible and hold the contraction for a second. Inhale then slowly return to the starting position. For this exercise to be fully effective, you have to avoid lifting the barbell by using your biceps. In addition, as long as your shoulders are healthy and optimally flexible, you can also rotate your shoulders them as you go up.
PRESCRIPTION: Perform 4 sets with a 6-6-5-5 rep pattern and 90 seconds of rest between sets

#4. Landmine twist

TARGETED MUSCLES: abs, glutes, lower back and shoulders
HOW TO: Position a bar into a landmine and load the bar to an adequate weight. From a standing position with a wide stance, grab the bar and raise it from the floor by extending your arms in front of you and maintaining a tight core and take it up to shoulder height. Rotate your trunk and hips and swing the weight all the way down to one side, keeping your arms extended, then swing the weight all the way to the opposite side. Continue alternating sides for the prescribed number of reps.
PRESCRIPTION: Perform 2 sets x 10 reps with 90 seconds of rest between sets.

#5. Barbell bench press

TARGETED MUSCLES: chest, shoulders, triceps
HOW TO: Regardless of your amount of experience with this exercise, it’s most advisable that you use a spotter to ensure maximum efficiency and prevent injury. To perform it, lie back on a flat bench. Using a medium width grip, unrack the bar with straight arms and hold it straight over you. As you inhale, lower the bar to your mid chest (having it touch your chest is optional). Pause briefly and as you exhale, press it back up until you’ve locked your elbows. Squeeze your chest in the contracted position at the top of the movement, hold for a second then start slowly lowering the bar again. Keep your butt on the bench all throughout the movement. For best results, lowering the weight should take about twice as long as raising it, and you should be in full control of the barbell at all times.
PRESCRIPTION: Using around 70% of your estimated max, perform 3 sets x 5 reps with 90 seconds of rest between sets

#6. Warrior incline dumbbell bench press

TARGETED MUSCLES: chest, deltoids, triceps
HOW TO: Set an adjustable bench to an incline of 30-45 degrees. Holding a pair of dumbbells, lie on your back on the bench and lift both dumbbells directly above your shoulders with fully extended arms and pull your shoulder blades together. Stick out your chest a bit and slowly lower both dumbbells to the sides of your chest, keeping your elbows close to your sides. Pause for a second, then explosively press the dumbbells to full extension. Try to maintain a neutral back and tucked elbows all throughout the movement.
PRESCRIPTION: Perform 3 sets x 6 reps with 90 seconds of rest between sets.

#7. Skull crusher

TARGETED MUSCLES: triceps and forearms
HOW TO: You can perform skull crushers with dumbbells, barbell or EZ bar, and use a variety of angled benches. If you increase the angle of the bench, more work goes to your triceps long head, while using a more declined bench will place the emphasis on the lateral triceps head. Lie on a bench and lift an EZ bar, using a close grip. Keep your arms perpendicular to the floor, which means that they won’t be perpendicular to your body if you’re using an incline or decline bench. Without moving your arms, inhale and lower the bar under control by flexing your elbows. When the bar is directly above your forehead, pause for a second, then exhale and power it back up by extending the elbows. Stop just before you reach full extension in order to maintain the same level of muscle tension throughout the whole range of motion, then lower it down on the same way again. Keep in mind that you should avoid allowing your upper arms to move from their position as you raise and lower the weight, because that will transfer a big portion of the load on your shoulders. Also, avoid flaring the elbows to ensure that the triceps are doing most of the work.
PRESCRIPTION: Perform 3 sets x 5 reps with 90 seconds of rest between sets.

A Few Tips for Successful Training

We live in a ‘fast’ world though lots of us have sedentary jobs and do very little exercising after we finish work. Home, work, lunch, back home, sit in front of TV. How many of us can ‘subscribe’ to this way of life

Millions some reports would say, so successful and regular training is a must for almost everybody. I would also suggest a little research before one decides what is the right way to exercise. Some go to a gym, but others prefer collective sports or simple running outside in the park with plenty of fresh air

Joining a local gym is probably the most popular way of acting when we talk about exercising. Even here one should ‘shop around’ as a popular saying goes. Gyms are a ‘world’ of sophisticated equipment and some of that being very expensive will leave mark on your membership fees. Even a particular time of day can be important in determining your fee. In recent years this industry has boomed and there are a lot of gymnasiums around, so a wise decision would be to check all of them that are in the vicinity and handy to your location

I find it very easy to say no to a particular product they will try to sell to you when you visit the gym. For example a simple 3-session workout with your trainer will be plenty to determine what is the best way to exercise. There are lots of machines there to choose from but at the end of the day 10-15 different ‘stations’ are sufficient. There are so many good books written on the subject so the visit to your local library will enable you to research further if you wish to do so. It is good to change your routine from time to time but maybe not so much at the start
Everyone of us has a clear budget which defines what is possible and what funds are available. It is not bad to visit the local store or simply the internet to find info. Supplements  are also good to take when exercising, protein shakes and other products. Here is a good website that will help a new enthusiast there, it’s called Legion and it will give full info on the Legion supplement quad pack

There are some other ‘avenues’ to explore and safe money. Sometime your employer would be interested to partly finance your membership fees or even your health insurance might have a way to enable the same thing. The more you exercise, healthier you are and that is an interest for both your employer and your health insurer.  I have subscribed to a particular Health Insurance Fund for this reason in the past

I will mention one other thing that is important. When you are travelling make sure to ‘freeze’ your membership fee, and there is another saving. Now there is lot more out there than just the gym, there are parks to run through, bicycle lanes to cycle, both enabling you a lot of fresh air too. There are collective sports: football, basketball, even tennis to play with a friend if you prefer so. But make sure there is something that will get you out there and spend time burning those calories and engaging your heart to work better

Is Post Workout Essential?

Body builders and athletes want to gain weight commonly using the weight gainers. They hope that with the help of dietary supplements, they can flip a turnaround of added pounds into the lean muscle. The weight gainers are designed to promote muscle growth, as well as aid in the recovery of the muscle tissue. In hindsight, weight gainers are mostly safe to be taken, but there exists some side effects, as well

The main aim of a weight gainer product is to supplement your diet with those extra calories in the hope of adding more muscle mass. The formula used for weight gainers normally contain a large amount of carbohydrates, calories or proteins that give you the much needed energy, which meets or exceeds your daily caloric requirements

Post work supplements are needed to get the optimal and desired results in the gym and for muscle growth along with recovery. If there is sufficient amount of post workout nutrition, then it helps the body to recover from intensive exercise. Many trainers are of the opinion that nutritional supplements are the second most important meal of the day after breakfast

Muscles are dense and require a lot of calories to be maintained. When your body is exercising, many vital minerals along with vitamins get exhausted. It is essential to replenish the nutrients as soon as possible to prevent the muscle breakdown along with promoting and growth of protein synthesis. In fact, a proper post workout nutritional diet ensures that your body gets the proper nutrients to recover from an exercise regime
Points to consider during intake of supplements
      Low Blood pressure- Certain supplements can cause the blood pressure levels to drop. These effects tend to be exacerbated in people who are on dietary supplements or herbs, which reduce the blood pressure

·         Reactions – Some supplements can trigger reactions such as nausea, tiredness or restricted bowel movements. In fact, severe reactions to the supplements are generally rare, but check with your doctor whether you could react negatively to any form of supplements
      Bleeding – Certain supplements can increase the risk of bleeding in patients who have disorders of this magnitude or are on medicines related to it. If one is planning to take weight gain supplements. then their dosage needs to be adjusted and the help of a doctor is all the more essential

To sum it up, the benefits of muscle blaze powerbar supplements are immense and one cannot ignore them. You could order them from the online platform or pay a visit to your nearest store. If you undertake the purchase online, you can review the feedback as well as the recommendations of the people who have used the product. In addition to this, you are entitled to suitable discounts. A point noteworthy is if you are on any form of medications, then get the expert opinion of your doctor

Author’s Bio

The author has a blog of his own related to fitness. Currently, he is acting as a part time consultant to the BMTG Internationalgroup

Fitness Tips For Women-All You Need To Know

If you are intent on getting fit and remaining that way, it is not an easy feat. Staying fit requires hard work and determination. There are some directives that you will have to follow or you will just revert to your unfit self. Some of these directives have been discussed below

First of all, you need to find a program that is best suited for you. Every woman is different. You may have undergone surgery in the past that disqualifies you from using a certain program. It is important that you consult a qualified trainer first so as to ensure that the fitness program you are choosing will not bring you more harm that help. If the fitness program is not for you, it can only cause you injuries and frustration

You will also need to set targets that are realistic. Ensure that the body that you prefer to have in a certain period of time is realistic and can be achieved. The program you choose should also be practical in that it will not give you false hopes. It is vital that you be aware of the blocks that you will encounter from day to day. This will help you know what program is satisfactory and you can therefore set goals and timelines that are realistic

The exercises that you do should work on the parts of your body where the muscles are. This is because by developing muscles, you will end up burning more calories and as a result lessening the fats in your body. You therefore need to learn what exercises work on certain parts of your body. Weight lifting and multi-joint exercises are recommended since they are effective and time saving.

While looking to get fit, you need to systematically work on your muscles. You ought to be increasing the intensity of your work outs over time. Repeating the same set of exercises without getting your muscles to work harder will not result in more satisfactory results. This is why you will need the help of a daily log. In this log, you can record your daily results and make progress based your previous data. This will motivate you since you will have the ability to track how far you have gone

To stay fit, you need to be flexible. This means performing a variety of exercises. Every exercise program should contain a variety. You can make changes to your exercises, sets and goals every once in a while so that you will be motivated to keep on going. It will also prevent you from getting bored thus you will not lose energy mentally and physically

Motivation is a very important aspect of keeping fit. It helps you greatly in maintaining the energy levels of your body thus allowing you to have a sense of control. This control helps you develop a sense of ownership in which you get to play a part in implementing a certain program. To achieve this, you have to ensure that you remain consistent in demonstrating your skills

Not every program works effectively for every single person. There is a specific workout that is best suited for every person. You will learn best form people who have experience. For your program to be successful, you need to learn to acknowledge the blocks you face and maintain your self-discipline. You will also need to work harder and harder every day and stay motivated. By doing so, you can discover very many programs that work for you

Fighting the battle against aging and enjoying cake too much, Laura Carroll is a sports writer for Ariketa

Bodybuilder Destroyed by Steroids and HGH

A former bodybuilding star from New Zealand wanted to build muscles fast and he started to use steroids

To make himself this big he used any kind of drugs he could lay his hands on, including steroids. He shared his story to warn the other people who want to build muscles but they want to do it fast with drugs. We are sharing his full interview today where he warns others not to use steroids and he explains us how steroids have ruined his life and his body