Showing posts with label body building. Show all posts
Showing posts with label body building. Show all posts
Monday, 30 June 2014
Saturday, 21 September 2013
Define Your Delts: 5 Must-Do Shoulder Exercises!
The shoulders play a key role in nearly every upper body exercise. Because of their critical function, extreme range of motion, and potential to bulge under your shirt like two stolen cannonballs, strong shoulders are essential for maximum performance and a well-rounded, fit physique. This article will help you maximize your shoulder development with a science-based exercise attack.
Before you train, it's important to understand the muscles you're targeting. Your shoulders are composed of the larger deltoid muscles—anterior, medial, posterior—and smaller rotator cuff muscles that support the ball and socket joint. The rotator cuff is made up of four muscles—the teres minor, infraspinatus, supraspinatus, and subscapularis—which aid in all overhead and rotational movements at the shoulder.
The deltoid muscles are the prime mover of arm abduction—moving the arm away from the body—along the frontal plane. The front (anterior) muscles are involved in shoulder abduction when the shoulder is externally rotated—think lateral raises with your thumbs turned up. The anterior deltoid also works with the subscapularis, pectorals, and lats to internally rotate the humerus bone, effectively turning your thumbs in and towards the center of the body so your palms face back.1
The rear (posterior) fibers are strongly involved in transverse extension, as in cable back rows.2The lateral fibers perform basic shoulder abduction when the shoulder is internally rotated, like in lateral raises. They also perform shoulder transverse abduction, as in a reverse flye, when the shoulder is externally rotated.3 An important function of the deltoid muscles is also to support the humeral head to prevent dislocation when carrying heavy loads, as in a heavy farmer's carry.4
Must-Do Movements ///1 / Standing Dumbbell Press
Sitting is overrated. While it might cause you to have a lower one-rep max, a standing dumbbell press better stimulates shoulder growth than a seated press. Though you'll be lifting less weight, the standing shoulder press requires more stability, so you'll be actively strengthening your core and adding balance to your physique while you smoke your shoulders.5
There's no doubt that the standing dumbbell press performed with a full range of motion is the best exercise you can do for maximum deltoid recruitment. A study from the University of Padova found that using the widest range of motion when performing the military shoulder press—elbows fully extended at 180 degrees—resulted in a significant increase in electromyogram (EMG) activation of the pectoralis major, anterior deltoid, medial deltoid, posterior deltoid, upper trapezius, middle trapezius, long head of triceps, and teres minor.6
Execution
If you haven't been fully extending your elbows during your shoulder presses, you're in for a surprise. Check your ego at the door, drop the weight, use a full range of motion, and reap the rewards of working smarter and harder with the following steps:
- With your feet shoulder-width apart, take a dumbbell in each hand.
- Raise the dumbbells to eye level with your elbows bent to about 90 degrees.
- Brace your core and drive the dumbbells up and together, extending the elbows to 180 degrees.
- Pause, and slowly return the weight to the starting position.
2 / Prone Reverse Flye
Skip the machines. A recent study showed that the EMG activity for the posterior deltoid and infraspinaturs was greatest when performing a reverse flye with a neutral hand position (palms facing each other) compared to a pronated grip (palms down). While you might be tempted to hop onto the seated reverse flye machine, you're better off using free weights and a bench to perform the prone reverse dumbbell flye. Not only do free weights allow you to get in the optimal hand position, the movement also better isolates the rear delts and recruits more stabilizers than the machines.7
Execution
- Lie face down on a flat bench with the balls of your feet firmly planted into the ground for support. You can roll up a towel and place it under your forehead for comfort.
- Grasp the dumbbells with your arms angled out and a slight bend in your elbows.
- Retract your shoulder blades as you bring the weight up, squeeze, and then lower the weight under control.
- Repeat. Maintain constant control and tension throughout each rep.
3 / Bent-Over Reverse Fly 21s
This triset targets the rear delts while hitting the medial and front heads as well. It's a great variation to throw into the end of your routine. Remember to keep the weight light in order to maintain proper form and keep the mind-muscle connection you need to maximize every rep.
Execution
- Start in a bent-over position with your core tight and knees slightly bent.
- Perform the first seven reps with a neutral grip (palms facing each other). Retract the scapula, squeeze, and slowly resist the negative.
- Perform the next seven reps with a prone grip (palms facing down). Lead with the pinkies out as you squeeze the rear delts during each rep.
- For the last seven reps, turn the palms back to a neutral grip and perform a forward raise. Keep the shoulders down as your raise the dumbbells and slowly lower them with control.
4 / Lateral Raises with Kettlebells
Take your standard dumbbell lateral raises to a new level. Using kettlebells will add an extra challenge for your forearms and shoulder stabilizers since you really need to control each rep's weight, which isn't directly in your palms. It is important to focus on squeezing the deltoids instead of allowing momentum to take over the movement.
Execution
- Grab a pair of kettlebells and hold them at your sides.
- With your elbows slightly bent and your wrists locked, lift each kettlebell up and out to the side until your arms are parallel to the ground. Turn your thumbs down at the peak contraction to better target your side delts.
- Pause for a second and slowly lower back to starting position.
Advanced Variation: Perform this with the weight hanging directly underneath the handle and go heavier.
5 / Neutral-Grip Sternum Chin-Up
If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.
Execution
- Start with a neutral grip on the chin-up bars. Pull your shoulder blades together and drive yourself up until your chest reaches the bar.
- Keep your chest and shoulders open as you pull yourself up. Focuson the rear delt squeeze at the peak contraction. At the top of the move, your body should be at a 45 degree angle from the ground.
- Brace your entire body as you slowly lower yourself back to the starting position with your torso upright. http://www.bodybuilding.com
Thursday, 19 September 2013
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30-Minute Muscle: Bigger Arms In 6 Moves!
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.
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.
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.
A1. JM Press (ramp)
4 sets of 5 reps
SUPERSET 1
A2. Chin-Up (ramp)
4 sets of 5 reps
B1. Dips - Triceps Version
3 sets of 10
SUPERSET 2
B2. Reverse Barbell Curl (EZ-bar)
3 sets of 10 reps
C1. Standing Dumbbell Triceps Extension
3 sets of 15 reps
SUPERSET 3
C2. Incline Dumbbell Curl
3 sets of 15 reps
Monday, 16 September 2013
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.
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.
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.
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
- 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.
- 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.
- 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.
- thanks to bodybuilding.com
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