Spartacus Workout Plan!

                       Spartacus Workout Plan!

                                               day #2

Muscular Endurance & Functional Training

excersise                                        sets/distance      reps/time        rest/min

deadlift                                                3                        15                 none

pullup                                                  3                        15                 01:00

onearm-dumbbell roll                         3                        15                 none

inverted row                                       3                        15                 01:00

barbell curl                                         3                        15                 none

weight plate bench dip                       3                        15                 01:00

one-arm bent-overlong bar row        3                         30                 none

seat barbell twist                               3                         20                  01:00

Warm up  before beginning any workout. Aim for the number of reps recommended above but make sure to get at least 12  reps every set. Work to get as many pull-ups, inverted rows, and weight plate bench dips as possible each set (perform until failure each set as "15" is just the recommended number for those particular exercises). Remember enjoy warriors!

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30-Minute Muscle: Bigger Arms In 6 Moves

Get arms that have size, shape, and definition without having to spend more time in the gym than you need. Sow 30 minutes of work, and reap the reward of bigger, better arms!

by Matt Biss Feb 21, 2013

I have a fascination with practical strength. Many have called me a purist, which is probably due to the loving relationship I have with my power rack and how I snuggle my Atlas stones at night.

I also enjoy working with people and teaching them that there's more to muscle than aesthetics. However, I tend to run into the same problem that Bob Hoffman did: Even though bodybuilding as a sport had yet to emerge, his Olympic weightlifters were obsessed with the size and shape of their arms. Instead of fighting the biceps and triceps mania, I've decided to embrace it.

Because of the different origins, attachment points, and lengths of the biceps and triceps, you can separately emphasize each head by changing the position of your arms or the rotation of
your wrists.

And because your arms are heavily recruited during other upper-body work, you only need a small amount of specialization to turn those shapeless lumps into chiseled man-hammers.

Half-Hour of Power Arms Workout

During this program, you'll learn how to utilize a variety of techniques to develop full and balanced arms. You'll do three pairs of exercises, supersetting a triceps movement with a biceps movement.
You'll start with some heavy strength work and transition into a higher rep range for hypertrophy. This workout may not take long, but you'll get all the emphasis you need to add size and shape to your biceps and triceps.

SUPERSET 1

•  

  A1. JM Press (ramp)

  4 sets of 5 reps

In my opinion, there isn't a better movement for building thick, strong triceps than the JM Press. This movement is frequently used by powerlifters to turn saddlebags into extensors that would make Optimus Prime jelly. Knock out five reps and immediately go to the chin-ups. After adequate rest, bump the weight up and do it again. Continue increasing the weight each consecutive set so that your final set is an absolute battle with the devil.

•  

  A2. Chin-Up (ramp)

  4 sets of 5 reps

While primarily a back exercise, EMG studies have demonstrated that the supinated grip results in heavy biceps recruitment, particularly of the short head. You may either use a band for assistance, or add a chinning belt to make the chin-ups more difficult.

SUPERSET 2

•  

  B1. Dips - Triceps Version

  3 sets of 10

If you do them properly, dips are a great way to build your triceps. Ideally, you would use a "V-bar," which allows you to adjust your grip width, but work with whatever you have. In order to make dips effective, you need use a heavy load. For extra resistance, hold a dumbbell between your feet, use chains, or pick up a dip belt. Protect your shoulders—don't let them go below your elbows.

•  

  B2. Reverse Barbell Curl (EZ-bar)

  3 sets of 10 reps

By using a reverse grip, you take a little "umph" out of the long head of your biceps. (You can test this by bending your right arm to 90 degrees and placing your left hand on your right biceps. Rotate your wrist to feel tension change in your arm.) In the reverse curl, your brachialis and brachioradialis are going to get waxed. Few things are more impressive in a bodybuilder than a thick brachialis jutting out from under a nice peak.

SUPERSET 3

•  

  C1. Standing Dumbbell Triceps Extension

  3 sets of 15 reps

This overhead triceps movement emphasizes the long head. You will get better range of motion by doing this movement unilaterally (with one arm). Doing so will also reduce your chances for elbow pain.

•  

  C2. Incline Dumbbell Curl

  3 sets of 15 reps

This movement places the arms behind the body, thereby lengthening the long head and engaging it further. Because parts of the biceps also help supinate the wrist, I like to start with a hammer grip at the bottom and rotate as I come up.
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10 Rules For Ripped Abs!

Use these 10 abdominal truths to effectively burn fat, target your abs, and build a strong six-pack.by Alex Savva Jul 31, 2013

As a personal trainer, I'm constantly bombarded
with questions about how to build six-pack abs. My clients want to know the best core exercises, what to eat, and how to train for best results.

To help you complete your own quest for a chiselled middle, I've gathered and answered my clients' top 10 questions into one supercharged six-pack article. Start shredding!

1 / Are Crunches The Best Way To Get Ripped Abs?

No. Crunches work your abs, but there are more effective core-centric exercises. A study from San Diego State University showed that the vertical chair knee raise, for example, stimulates up to 210 percent more abdominal activity than a regular crunch!

Core muscles are also an integral part of deadlifts and squats, both of which are more effective than crunches. They also burn more calories, giving you extra bang for each rep you perform.

2 / How Should I Train For Maximum Fat Loss?

Go hard and go heavy. High-intensity exercise has been shown to stimulate lipolytic hormones, including growth hormone and epinephrine, which promote greater post-exercise energy expenditure and fat burning.1 This after-burn effect is associated with a boost in metabolism, known as excess post-exercise oxygen consumption (EPOC).

High-volume, whole-body resistance training significantly elevates resting energy expenditure up to 72 hours after exercise in both trained and untrained subjects.2,3 In fact, a study from the National Taiwan Normal University found that EPOC after training with heavier weights—75 percent of one rep max (1RM)—is higher than after training with lighter weights at 50 percent of 1RM.

Basically, the heavier and harder you train in the gym, the more you burn when you're done lifting.

3 / Why Is Stomach Fat So Hard To Lose?

Everyone's different, but the stomach is generally the body's favorite place to store and hold fat—even on a strict diet and fitness plan. When I was competing in bodybuilding, my lower abs were the last to appear before a show. Hormonal changes that result from lack of proper sleep, stress, and aging add more fat to your waistline.

Unfortunately, there's no such thing as a quick fix—it's all about proper nutrition, consistent exercise, and overall caloric expenditure.

4 / How Long Will It Take To Get A Six-Pack?

This is probably the most common question we hear from our clients at CircuitFIT. There's no
sure-fire answer because so many factors are involved, including your current body fat, your fitness level, your exercise routine, your diet, stress, and your sleep duration and quality.

Regardless, you won't build a six-pack overnight. You have to put in real work and give it time. Get a fitness and nutrition plan together and follow it consistently for at least 12 weeks before you expect to see noticeable results.

5 / What Should I Eat In Order To Get Ripped Abs?

Fewer carbohydrates and more protein! Stick to nutritious carbs like whole grains and vegetables, and make sure each meal or snack contains a lean protein source like chicken, fish, or non-fat Greek yogurt. Don't be afraid of fat, however. Include good fats from fish, fish oil, nuts, olives and avocados in your diet.

I personally have 3-4 whole-food meals and 1-2 protein shakes per day. I have my shakes pre- and post-workout on training days. It's all about choosing whole fruits and vegetables, and nutrient-dense, complex carbs. My diet includes whole eggs, yams, Greek yogurt, fish, chicken,beef, nuts, olive oil, almond butter, fruits, vegetables, quinoa, and other nutritious grains.

6 / Can I Get Ripped By Taking A Supplement?

Remember that supplements need to supplement something. If you want to get ripped and build muscle, you have to get off your butt and do the work! I always recommend that my clients have a solid training and nutrition regimen in place before they add supplements to their programs. When you're ready to add a fat-burning product, choose one with ingredients backed by published studies.

Caffeine, CH-19 Sweet Red Pepper Extract, and raspberry ketone are all backed by quality research. These are some of the ingredients we use in our PharmaFreak fat burner, Ripped Freak.

7 / Will I Be Able To Maintain My Results Once I Stop Using A Fat Burner?

Of course! As long as you continue to train hard and follow a solid nutrition plan, you'll maintain your results sans supplements. Most people eat super clean and train harder than ever while taking supplements, but go back to their old, lazy ways once they stop. This leads to the dreaded "yo-yo syndrome," which destroys hard-earned results. Consistency is the key.

8 / Is It Easier For Men Or Women To Get Ripped Abs?

In general, men can achieve six-pack status easier than women because they produce more testosterone, allowing them to build more muscle mass and burn more calories while exercising and resting.

Women have a harder time because of their hormonal and muscular makeup, which is one of the main reasons we emphasize compound—or functional—lifts with our female clients.

That said, the older we get, the harder it becomes for both sexes to get a six-pack. Our hormone levels naturally decline. However, research shows that strength training can increase lean muscle tissue and strength, which helps us stay ripped.

Pumping iron is the key. Proper nutrition and supplements can also help naturally raise key muscle-building and fat-burning hormones.

9 / What If You Don't Want The Six-Pack, But Just A Flat Stomach?

Wait, who doesn't want a six-pack? OK, even if you just want a flat stomach, I recommend you train your abs from all angles 3-5 times per week to build a strong core that not only looks good but also helps you perform better and stay injury-free. 

10 / What Are The Biggest Mistakes People Make When It Comes To Getting Flat Abs?

Ninety-nine percent of the time, when clients aren't achieving desired results, they're consuming too many calories, making bad food choices, or both. You can avoid this by tracking your progress. In addition to writing down reps and sets, keep a food journal. Documenting your daily progress is extremely valuable because it allows you to look back, review, and tweak your plan.

Everyone responds differently, so to determine what works best, get to know your body and listen to its feedback.

References

1. Irving, B.A., & Davis, C.K., et al. (2008). Effect of Exercise Training Intensity on Abdominal Visceral Fat and Body Composition. Med Sci Sports Exerc, Oct 8.
2. Schuenke M.D., & Mikat R.P., et al. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption. Eur J Appl Physiol, 86(5):411-7.
3. Hackney K.J. & Engels H.J., et al. (2008). Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. J Strength Cond Res, Sep;22(5):1602-9.
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Bodybuilding Workouts

Bodybuilding workouts are the most important part of your bodybuilding endeavors, but many people have not done enough research to fully understand, and get the best from, their workouts. Here in this article we will show you how to maximise the results from your bodybuilding workouts.

Put some real effort into it. Nothing important is ever achieved in this world without some effort, and if you are approaching bodybuilding in a half hearted manner, then you will only get half hearted results. Any results you will see will be far less than you would have seen if you had been dedicated to the task. If you really want the muscles and body you are working for, why not put in a full effort?

Step 2                                                                                                    
                                                                                                        click image

Maintain your enthusiasm. One of the most important factors in keeping the right level of enthusiasm for your training is to time your gym visits judiciously. All gyms have some competition to use the equipment, and if you cannot get access to it, you may end up not being able to perform some of your most important routines. This is not only frustrating, it can lead to setbacks in your progress. If you can plan your gym visits for quieter times of day, such as morning opening, or early afternoon, that will help.                       

Step 3

Maintain your energy level.. Someone who is muscular is not necessarily fit, so you should work at being both. If your gym has a treadmill or an exercise bicycle, these provide the ideal opportunity to do some aerobic exercise in the middle of your bodybuilding exercises. Although this will add a bit of time to your overall workout, it will increase your intensity.

Step 4

Make sure each exercise is performed correctly. To maximise the effect of your bodybuilding workouts, they need to be performed as they are written in the textbook. Try to keep your back still while you are doing barbell curls. A large amount of your time will go to waste if you are not maintaining your effectiveness with correct technique. Get this part right, and you will gain far better results for your time.

Bodybuilding workouts need to be tailored to the needs of the individual, but the hints in this article should provide you with something to work on during your next gym visit.                                                                                                                                                                                                                                        click image


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Choosing The Right Bodybuilding Supplement

Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don’t lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.

Now that we’ve got that out of the way, let’s go on to think about what supplements could be of use and this is something that can only be determined by your physical and performance goals. Don’t make the mistake of copying your training partners or believing all the garbage spouted in magazine ads. Decide first what you want to achieve and then choose the supplements that will help you reach your goals.

To help you make an informed choice, the most popular and useful bodybuilding supplements available today are listed below, broadly divided into two goal-related categories.

Determined to build muscle? This cannot be achieved without dedication, sheer hard work and sound nutrition. With a solid foundation in place you can help the process along with supplements like creatine, whey protein, prohormones, testosterone boosters and amino acids.

Need to lose fat? There is no point in building awesome muscles if they’re covered by layers of fat. Once again, the key to success is hard work but you can boost fat loss by using products from supplement categories that include fat burners, stimulant-free products, appetite suppressants and carb blockers.

Many more supplements are available to support your bodybuilding endeavors. These include energy boosters and products aimed at enhancing the condition of your mind and body. As we progress through this series of articles we’ll look at each of these in turn.                                                                                                                                                                                                                                                          click image


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