The Arnold Press - Exercise Explained Video Series

        

SHOULDER EXERCISES - PART 5

    Series of videos explaining how to perform bodybuilding exercices. The Arnold is a variation on the dumbell shoulder press that Arnold Schwarzenegger used during his bodybuilding career. It is an advanced form of the dumbell shoulder press and lighter weights should be used than when performing the normal dumbell shoulder press. The Arnold places less focus on the side delts and more on the front of the shoulders.


 


In these videos heavy weights will not be used as the emphasis is on explaination and correct form

For information on building more muscle with less weight CLICK HERE

CLICK HERE FOR :-

SHOULDER EXERCISES PART 1 - Lateral Raises

SHOULDER EXERCISES PART 2 -  Barbell Shoulder Press

SHOULDER EXERCISES PART 3 - Behind The Neck Barbell Press

 SHOULDER EXERCISES PART 4 - Dumbbell Shoulder Press

 SHOULDER EXERCISES PART 5 - The Arnold Press

SHOULDER EXERCISES PART 6 - Dumbbell Front Raise

SHOULDER EXERCISES PART 7 - Front Dumbbell Raise

SHOULDER EXERCISES PART 8 - Rear Delt Raise

Nutrition Myths

 Top 15 Nutrition Myths   

NUTRITION MYTH #1: High fructose corn syrup is worse than table sugar. 

          Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol' table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.

 NUTRITION  MYTH #2: Sea salt is a healthier version of regular salt. 

           Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks.

NUTRITION MYTH #3: Energy drinks are less harmful than soda. 

          Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.

NUTRITION MYTH #4: Diet soda is harmless. 

           The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they'd been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

NUTRITION MYTH #5: Low-fat foods are better for you.  

            As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)

 NUTRITION MYTH #6: “Trans-fat free” foods are actually trans-fat free. 

            The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. The American Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.

NUTRITION MYTH #7: Foods labeled “natural” are healthier. 

           The FDA makes no serious effort to control the use of the word "natural" on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other "natural" abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you're likely paying a premium price for common junk food.

 NUTRITION MYTH #8: Egg yolks raise your cholesterol. 

Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.

 NUTRITION MYTH #9: Eating junk food helps battle stress. 

           You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study published in the British Journal of Psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and Triscuits do the trick, or check out the next myth …

NUTRITION MYTH #10: Chocolate is bad for you. 

              Cocoa is a plant-based food replete with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.

NUTRITION Myth #11: Granola is good for you. 

           Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet your last cup of milk it’s going to far sweeter and more fatty than a bowl of regular cereal. Take this example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a humble cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat. Or better yet, find your favorite healthy cereal here: The 24 Best and Worst Cereals in America.

NUTRITION MYTH #12: Bananas are the best source of potassium. 

           Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:


Potato, half a medium spud, 80 calories
Apricots, 5 whole fruit, 80 calories
Cantaloupe, 1 cup cubes, 55 calories
Broccoli, 1 full stalk, 50 calories
Sun-dried tomatoes, a quarter cup, 35 calories

NUTRITION MYTH #13: Oranges are the best source of vitamin C. 

           Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:


Papaya, ¾ cup, 50 calories
Brussel’s sprouts, 1 cup, 40 calories
Strawberries, 7 large fruit, 40 calories
Broccoli, ½ stalk, 25 calories
Red Bell Pepper, ½ medium pepper, 20 calories

NUTRITION MYTH #14: Organic is always better. 

               Often, but not in every case. Organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure—pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic.

NUTRITION MYTH #15: Meat is bad for you. 

         Pork, beef, and lamb are among the world’s best sources of complete protein, and a Danish study found that dieting with 25 percent of calories from protein can help you lose twice as much weight as dieting with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and British researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.

Never Get Bored With Your Diet Again. For Loads Of Muscle Building Recipes CLICK HERE

                                                                               Johnny from Milwaukee

Traps Exercises

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        Post your answers to one or both of these questions:-

 1. What's the best piece of advice you've received since you started bodybuilding? Wether it be from a book,a training partner or just someone in the gym.

 2. What's the biggest bodybuilding mistake you've made since you started?

JUST CLICK ON COMMENTS AT THE BOTTOM OF POSTS

 I'll be updating blog with answers i get from emails and forums to go along with your answers!

               The Trapezius muscles, also known as traps, are the triangle shaped muscles that extend down and out from the neck, down the middle of the upper back and in between the shoulder blades. Some people neglect traps because they feel they're getting enough stimulation from doing exercises such as deadlifts and rows but for an overall muscular physique traps can not be underestimated and when built in proportion to the rest of your upper body can make you look truly huge. Also by doing traps exercises you will increases your overall pulling strength.
                When doing traps exercises most bodybuilders train them on the same day as their back or shoulders, this is down to personal preference and finding what works best for you. When doing traps exercises many people use weights that are too heavy and therefore lose the main objective of the exercise which is to get an intense contraction on every rep. So for maximum results try to hold the contraction of each rep for a split second and try not to jerk the weight up and down. If you can't hold the contraction you probably need to lower the weight you are using.
               The main traps exercises used are the shrug and the upright row. The shrug can be done using dumbbells, a barbell, a Smith machine or different types of bench pressing machines. The aim of the shrug is to grip the bar or dumbbells and let your arms hang naturally, then raise your shoulders as high as you can and hold the contraction for a split second, flexing the traps in a 'shrugging motion', before lowering slowly.

 Click Here For Dumbbell Shrugs Video

               The other main traps exercise is the upright row. To do the upright row place your hands on a barbell with your palms facing towards you and with your grip about 6-8 inches apart, let your arms hang naturally and lift the weight straight up towards your collarbone This exercise works the front and side delts as well as the traps. Try to use as narrow a grip as possible as this will focus more on the traps and less on the shoulders. Use the same principles on the upright row as you use for the shrug which are try not to jerk the weight up and down and hold the contraction for a split second before lowering the weight slowly.

 Click Here For Upright Row Video

               As with all bodybuilding exercises you get the best results when you keep mixing it up. Try alternating between low and high rep ranges. For your low reps keep it between 4-6 and for high reps keep it between 12-15. For advanced techniques hold the contractions for a few seconds and also try out different speeds when lowering the weight.
            When adding these exercises to your bodybuilding program you will be able to develop a good set of killer traps!

 For information on the 'The Perfect Muscle Building System' CLICK HERE 

                                                                                    Seb from London

Dumbbell Shoulder Press - Exercise Explained Video Series

SHOULDER EXERCISES - PART 4

        Series of videos explaining how to perform bodybuilding exercises. In part 4 of shoulder exercises we look at the dumbbell shoulder press. The dumbell shoulder press is similar to the barbell shoulder press and builds bigger, wider and more symmetrical shoulder muscles, while significantly improving your pressing strength.

In these videos heavy weights will not be used as the emphasis is on explaination and correct form. 

For information on building more muscle with less weight CLICK HERE

CLICK HERE FOR :-

SHOULDER EXERCISES PART 1 - Lateral Raises

SHOULDER EXERCISES PART 2 -  Barbell Shoulder Press

SHOULDER EXERCISES PART 3 - Behind The Neck Barbell Press

 SHOULDER EXERCISES PART 4 - Dumbbell Shoulder Press

 SHOULDER EXERCISES PART 5 - The Arnold Press

SHOULDER EXERCISES PART 6 - Dumbbell Front Raise

SHOULDER EXERCISES PART 7 - Front Dumbbell Raise

SHOULDER EXERCISES PART 8 - Rear Delt Raise

Bodybuilding Program

           Do you know how angry it makes me when i hear guys say, “I have been taking steroids for six months now and I still can’t grow?” This really makes me mad because it’s so easy to get big if you just put  the time and the energy to put into your body. It’s the same as everything else in life, you get what you give.

Training

          Going to the gym and training is about 30% of the struggle but it is very important cause without it, you simply can not grow. The best advice I can give when it comes to the training part is that you have to keep your body guessing, which I can’t stress enough. Also, this is a life long journey and NOTHING will happen overnight. I like to split up my routine into one body part per day and switch it up every month in exercises, sometimes compound and sometimes basics,sometimes machines, and sometimes dumbbells. If you are still having trouble putting on mass(which is what you must do first), then you have to use all basic movements and utilize power-lifting exercises to reach your goal. The best mass builders are Bent-over rows for your back, dead-lifts for overall thickness in the hams and back, bench press for the chest, straight bar curls for the biceps, skull crushers for the triceps, squats for the legs, and military press for the shoulders. If your not using these exercises, you better start. Also remember to always take 2 days to rest and never over-train. This would be a good ideal split for beginner or intermediate:

 For The Best Natural Muscle Building System CLICK HERE

Monday-Chest


Tuesday-Back


Wednesday-OFF


Thursday-Shoulders


Friday-Legs


Saturday-Biceps and Triceps


Sunday-OFF

Sleep

         Sleep is one of the most missed factors when it comes to growing. You grow when you sleep, and without it you will not grow! It’s that simple, estimated 6-8 hours of sleep per night is normal for optimal growth. So make sure you get that nap in, it will benefit you in the long run.

Diet

          Diet is the most important factor when it comes to getting big. Your gonna need to pack in as much protein as possible and also figure out what your daily recommended allowance is. Once you find how many calories you need per day just to maintain, then you need to add 500 calories to that, and make sure you keep a log. Say your calories needed per day is 3000, now add 500 calories to that which gives you 3500. Write down in a log book everything you ate or drink in a day and add up the calories. When you have stopped gaining weight this way, then simply add another 500 calories and so on until you reach your target weight.You should always drink 1-2 gallons of water per day.


            Try to get most of your calories from proteins,healthy fats, carbohydrates,and simple sugars. Your protein source is going to be totally up to you but this is what i use: carnivore beef protein,red meat,burgers,chicken,tuna,eggs,and turkey. Try to eat clean, even when bulking. When people say eat clean it means make home cooked meals basically. Don’t add unneeded salts and butter,spices,or fats. It’s unnecessary and really unhealthy.

For The Most Complete Cookbook And Nutrition Guide With Over 200 Muscle Building 

Recipes CLICK HERE

Conclusion

          Guys, now we have covered all the basic necessities of what’s needed to get big and lean. It’s really easier then you think but here it is again broken down for you.


Training-make sure you keep your body guessing and train with 100% intensity giving yourself a break on two days. Be sure to use basic compound movements when bulking.


Sleep-very important that you get 6-8 hours of sleep.


Diet- You must eat and I can’t stress this enough, the more food you eat, the bigger you will get. Eating is the most important factor in getting big, IMO.


             Food has to be your number one priority and I can guarantee you that if your not growing , it has something to do with one of the above mentioned. Best of luck to you guys and like i said, be patient because that is the reason why most guys do not make it to be HUGE, they didn’t try long enough.


        P.S. It took me 14 yrs to look like I do and all I did to get there is do what I just wrote.








                                                                        Kane from Colorado Springs

   

Post Workout Nutrition

         Post workout nutrition is an element of bodybuilding that must be understood in order to start the muscles ability to recover as quickly as possible. The consumption of nutrients immediately post-workout is absolutely essential. It helps the body recover from a grueling workout, replenish glycogen stores, repair muscle tissue, reduces post-workout soreness, raises testosterone and growth hormone levels, and reduces cortisol levels.

        And the sooner nutrients are consumed and absorbed, the sooner the body can go from a catabolic (muscle destroying) state to an anabolic (muscle building) state. For post workout nutrition a liquid meal is preferred to solid food. With a drink, one can put the dry ingredients into a bottle, and mix it with water and drink it immediately after a workout. And a liquid meal is digested and absorbed quicker than a solid foods meal.

       But what should the post-workout drink contain? There are many commercial "recovery" drinks available. But I have never found one that I particularly like. So I have spent a lot of time researching and experimenting on myself as to what ingredients are best for the post-workout drink. So in this article, I will discuss the post workout nutrition I have found works best.

Carbohydrate Source

      The body's main priority post-workout is to replenish glycogen stores. The body stores glycogen in two places: in the liver and in muscle tissue. Of these two, the muscles can store a far greater amount, 250 to 400 grams, while the liver can only store about 100 grams. Moreover, it is primarily muscle glycogen that is depleted during a workout.

       So the goal post-workout more specifically is to restore muscle glycogen. The body will even break down muscle tissue for this purpose if carbohydrates are not available. For this reason, it is vital to include carbohydrates in the post-workout drink. But what form of carbs is best for this purpose?

       Post-workout is the one time that high-glycemic carbs are preferred. This term refers to carbs that are high on the glycemic index. This is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike. But post-workout, the exact opposite is true. The elevated insulin levels will help to drive nutrients into the muscle cells.

      Moreover, speed is of the essence. It is vital to get the carbs to the muscle cells as quickly as possible. And again, high-glycemic carbs are preferred to lower glycemic carbs for this purpose.

      Usually, when one thinks of high-glycemic carbs one thinks of simple sugars. However, most simple sugars would not be beneficial to consume post-workout. Non-beneficial sugars would include fructose, sucrose, and lactose.

      As for the first, fructose ("fruit sugar") is very low-glycemic as compared to other sugars. So it is not digested quickly and does not significantly raise insulin levels. Moreover, fructose cannot be used by the body to restore muscle glycogen. What this means is that fruit juice is not a good source of carbs for the post-workout drink.
As for sucrose ("table sugar"), it is a disaccharide consisting of one molecule of fructose and one of glucose. So sucrose is half fructose. And again, fructose cannot be used to restore muscle glycogen. And half of your carbs from fructose would not be beneficial.

      So foods high in sugar (sucrose) content or high in high fructose corn syrup content like soda would not be beneficial for post workout nutrition. So the need for high glycemic carbs post-workout does not give the exerciser an excuse to consume junk food post-workout. You won't be doing your body any good, nor will you be giving it what it needs.

       So what would be good sources of post workout nutrition? Complex carbs like those found in breads and cereals can be used to restore muscle glycogen. And at other times, complex carbs are the best source of carbs. However, post-workout, healthy carb containing foods like whole grain breads and cereals would not be good.

      The fiber in such foods would delay digestion. For this reason, the glycemic rating of unrefined complex carb foods is usually low to moderate. And even refined breads and cereals, with their moderate glycemic rating, would take too long to digest. And again, a liquid post-workout drink would be better than solid foods.

       So what that leaves as the main options are dextrose and maltodextrin. Dextrose is simply the name for glucose that has been derived from corn. Glucose is the body's primary energy source, and the form in which carbs must be converted into to be used to create glycogen.

      Moreover, dextrose can be absorbed directly through the gut into the bloodstream. And with this rapid absorption, it raises blood sugar and insulin levels faster than any other carb. And since it is already in the form the body requires, it can be used immediately for glycogen replenishment.

      Maltodextrin, on the other hand, is actually a complex carb. But its molecular chain is shorter than other complex carbs. Moreover, it is consists of loosely bonded glucose molecules. And like dextrose, maltodextrin is absorbed directly through the gut. So it raises blood sugar and insulin levels as much as dextrose does.

        However, before maltodextrin can be utilized, it must first pass through the liver for the bonds between the glucose molecules to be broken down. So the rate at which it is used for glycogen replenishment is slower than with dextrose. However, because it is metabolized slower, there will not be as quick of a drop of insulin and blood sugar levels as with dextrose.

For The Most Complete Cookbook And Nutrition Guide With Over 200 Muscle Building 

Recipes CLICK HERE

Protein Source

       After carbs, the next most important  ingredient to include in a post workout nutrition drink is protein, for a couple of reasons. First off, the consumption of protein with the carbs actually increases the rate of glycogen formation. And secondly, the body's second priority post-workout is to begin to repair the muscle tissue that was torn down during the workout. And for this, the body needs amino acids.

       And again, the quicker the protein can be deliver to the muscles cells the sooner this repair process can begin. So again, whole food sources of protein would not be ideal. It simply takes too long for the body to break down foods like meat or chicken. So the ideal protein source would be a protein powder. Mixed with water, this liquid protein source will be digested quickly.

        However, different types of protein powders are digested at different rates. Casein is digested at a very slow rate, while egg and soy proteins are digested at a moderately slow rate. So none of these would be ideal. However, whey protein is digested at a very fast rate. So whey is the ideal protein to be used post-workout. That's simple enough.

        However, there are different kinds of whey. And each is digested at a different rate. Whey concentrate is the slowest, whey isolate is next, while hydrolyzed whey is digested the quickest. So hydrolyzed whey would sound like it would be the best to use. And yes, it would be wise to include some hydrolyzed whey to start the repair process as a quickly as possible. However, using all hydrolyzed whey would not be so wise.

       The reason would be similar to my experience with the dextrose above. The amino acids would get into the system all at once and thus too quickly to be fully utilized. So a mixture of hydrolyzed whey, whey isolate, and whey concentrate would be best. In this way, some protein would get into the system very quickly, but then more would be relapsed over a period of time.

        Specifically, hydrolyzed whey is digested within 10-30 minutes; whey isolates are digested within about 30-50 minutes, and whey concentrate in about 50-80 minutes.

For The Most Complete Cookbook And Nutrition Guide With Over 200 Muscle Building 

Recipes CLICK HERE

Fat Source

        Most authorities recommend that only carbs and protein should be consumed for post workout nutrition; fat should be avoided. The reason for this recommendation is that fat can slow digestion, but the body needs the carbs and protein as soon as possible.

        However, this recommendation ignores one simple fact--fat is needed by the body to produce testosterone and other hormones. And post-workout, the body is scrambling to keep testosterone levels from dropping too low due to the rise in cortisol levels (the two hormones exist in a see-saw fashion; as one rises the other drops, and vice-a-versa). So providing fat to the body post-workout will aid in keeping testosterone levels from dropping too much and cortisol levels from rising too much.

       But not just any kind of fat will do. Only saturated fatty acids (SFA) and monounsaturated fats acids (MUFA) raise testosterone levels. Polyunsaturated fatty acids (PUFA) do not. Also, as with carbs and protein, fat in a liquid form will be easier to digest than fat in solid form. So the best form of fat to consume post-workout would be one in liquid form that contains SFA and/ or MUFA, but a minimum of PUFA.

       Heavy whipping cream would fit this bill. It contains about twice as much SFA as MUFA and only negligible amounts of PUFA. Olive oil would be another possibility. It contains mostly MUFA and only small amounts of SFA and PUFA.

        Similar to this is high oleic safflower oil and high oleic sunflower oil. Both are also mostly MUFA. But be sure they are the high oleic versions. More commonly available for both (especially sunflower oil) are the high linoleic versions, which are mostly PUFA. Canola oil and peanut oil would be two additional possibilities. Both also contain mostly MUFA, but they contain somewhat higher levels of both SFA and PUFA than olive oil. Almond oil, hazelnut oil, macadamia nut oil, and avocado oil are other possibilities. These are mostly MUFA, but these are hard to find and more expensive.

        So which of these is best? The heavy whipping cream contains fat almost solely in the forms that aid in testosterone production. And without a doubt, it tastes the best in a post-workout drink. Using it makes the post-workout drink taste like a milkshake. However, despite being beneficial for testosterone levels, SFA have a major drawback; excessive amounts can raise the risk of heart disease.

        Olive oil would be almost as good as cream for raising testosterone levels. Its levels of PUFA is only slightly higher than that of cream. And its high MUFA means it reduces the risk of heart disease. However, olive oil does not taste good in a post-workout drink, unless you can "cover-up" the taste with the other ingredients. Both canola oil and peanut oil taste pretty good in a post-workout drink But their higher amounts of PUFA leaves them less desirable for raising testosterone levels. But canola oil is high in Omega 3 fatty acids, which reduce cortisol levels. This indirectly can lead to higher testosterone levels.

         Almond, hazelnut, macadamia nut, and avocado oil are all good, but as indicated, expensive and hard to find. The high oleic versions of safflower and sunflower oil would work well, if you can find them. Moreover, any of these oils would have an advantage over cream in that they do not require refrigeration.

          Another good option is Nature’s Way MacNut Oil. This is macadamia nut oil. It is higher in healthy, testosterone-raising monounsaturated fats than any of the other oils listed above. Plus it is unrefined. This means it still contains all of the naturally occurring antioxidants in the oil. This will further aid in recovery. And it is organic to boot. Unfortunately, unrefined nut oils tend to be rather expensive.

          Another option would be to use natural peanut or almond butter. But this requires the use of a blender or Vitamix. So if you can only use a shaker cup, then one of the above oils will have to do.

                                      Tom from Miami

Never Get Bored With Your Diet Again. For Loads Of Muscle Building Recipes CLICK HERE

                                                                    

Behind The Neck Barbell Press - Exercise Explained Video Series

                          

SHOULDER EXERCISES - PART 3

  
          Series of videos explaining how to perform bodybuilding exercices. In part 3 we look at the behind the neck barbell press. This exercise works the front shoulders.

 In these videos heavy weights will not be used as the emphasis is on explaination and correct form. 

For information on building more muscle with less weight CLICK HERE

CLICK HERE FOR :-

SHOULDER EXERCISES PART 1 - Lateral Raises

SHOULDER EXERCISES PART 2 -  Barbell Shoulder Press

SHOULDER EXERCISES PART 3 - Behind The Neck Barbell Press

 SHOULDER EXERCISES PART 4 - Dumbbell Shoulder Press

 SHOULDER EXERCISES PART 5 - The Arnold Press

SHOULDER EXERCISES PART 6 - Dumbbell Front Raise

SHOULDER EXERCISES PART 7 - Front Dumbbell Raise

SHOULDER EXERCISES PART 8 - Rear Delt Raise

Bodybuilding Nutrition

GET INVOLVED

        Post your answers to one or both of these questions:-

 1. What's the best piece of advice you've received since you started bodybuilding? Wether it be from a book,a training partner or just someone in the gym.

 2. What's the biggest bodybuilding mistake you've made since you started?

JUST CLICK ON COMMENTS AT THE BOTTOM OF POSTS

 I'll be updating blog with answers i get from emails and forums to go along with your answers!

                 If you look on the internet, T.V and magazines these days all you can see is adverts for the next miracle protein supplement or the 'best' energy drink on the planet, if you take these then you can gain 12lbs of lean muscle in a month. In truth today's society is getting programmed into a 'fast food' state of mind. Everybody seems to want results by 'next week' and if they're not getting them they either start to lose motivation or give up. It's vital to understand that nothing can be accomplished with this 'over night' attitiude. In order to succeed in bodybuilding,the old values of hard work and persistence are essential.
                If you want to gain muscle mass there is no quick fix, it's all about training and eating the right food. Eating right is a big part of the battle and the old saying 'you are what you eat' is 100% correct for a bodybuilder. Eating a diet which consists of junk food takes away your edge both physically and mentally. So in order to keep your fitness and health 'firing on all cylinders' you must fuel your body with the proper nutrients and not empty calories.
               Eggs and plant foods have lasted throughout history as one of nature's top sources of protein. As a guide to how powerful plant foods are, leaf green vegetables provide richer sources and a greater % of calcium than the milk you would buy in the grocery store.
               Eggs are rich source of protein and have been adapted for our modern needs. By using flaxseed in hen feed, eggs can also be a good source of omega 3 fatty acids. Whe comparing eggs fom a hen fed with flaxseed in it's feed there was over 6 times more omega 3 fatty acids than a normal egg. Also by adding vitamin E to the flaxseed it gives a 8 times higher vitamin E content than a normal egg, which is beneficial to our bodies and brains.
             Adding Plant Foods to our muscle building diet is very important as these are classed as 'superfoods.' An excellent source of protein and fiber are Legumes. Fiber helps keep energy and blood sugar levels stable, protein builds the muscle and they are a good source of complex carbs which gives long lasting energy for training.Legumes are great to have in salads, soups and stews and the most well known are chickpeas, kidney beans, lentils, black beans, navy beans, lima beans and blac-eyed peas.
             Onions, garlic, leeks and chives are all Allium vegetables and are great for adding flavour to a bodybuilding diet. The benefits of garlic and other allium vegetables may come from their abundantcy in flavonoids, such as quercetin, and also from their sulfur-containing compounds. When uncooked Allium vegetables give more benefits and can be added to raw recipes like salads, soups, pizza and sandwiches.
              Almonds, Walnuts and Brazil nuts are another 'superfood' and consist of protein, vitamin E, Zinc, Pottassium, phosphorus, antioxidants and fiber and are great for an energy snack. Be careful not to over indulge on nuts, they offer great benefits but eating too many could see your calorie intake soar and if the energy isn't used your body will store it as fat.
            Eating cruciferous vegetables such as cauliflower, broccoli, cabbage, brussels sprouts and watercress are a good way of taking in micronutrients. These 'superfoods' can be a fantastic dietary weapon when trying to lose weight as they need more calories to be digested than they give. They're rich in phytonutrients and plant protein.
            These are a few of the 'superfoods' that should be added to a diet for bodybuilding nutrition. Working out in the gym puts tremendous demands on the body so adding these foods will help to maintain your health and promote natural strength.

                                                                            
                                                                              Diego from Oakland

Never Get Bored With Your Diet Again. For Loads Of Muscle Building Recipes CLICK HERE

                                                                              
                                           

Boost Testosterone

The amount of testosterone flowing around a bodybuilders body governs their potential to build muscle and strength. While resistance training is know to trigger a significant increase in circulating testosterone concentrations, some studies show that the volume of resistance training an athlete performs each day has a direct effect on the concentration of testosterone in circulation. One recent study looked at the effects of volume on circulating testosterone concentrations after the workout and revealed that excessive volume performed during training may significantly reduce testosterone concentrations.

In this study, three groups of men provided blood samples for testosterone analysis; the first groups did not exercise, the second group performed a total of 25 sets of various exercises including bench presses, squats, curls and pull downs etc. The third group performed a total of 50 sets of the same exercises. Results showed that the high volume group showed a marked suppression of testosterone over the 24 hours after training. The scientists concluded that high volume training suppresses testosterone output over a 24 hour period.

However, even 25 working sets in one workout is excessive. Other studies have shown testosterone levels peak 10-15 minutes into a workout. The concentration of testosterone is proportional to intensity not duration or the amount of sets in a workout. Smart bodybuilders use a low-volume but high-intensity approach such as Max-OT to stimulate natural testosterone increases that develop rapid muscle gains.


                                                                              D.J from Dayton

 For information on the ' The Best Natural Muscle Building System' CLICK HERE   

Barbell Shoulder Press - Exercise Explained Video Series

SHOULDER EXERCISES - PART 2

        Series of videos explaining how to perform bodybuilding exercices. In part 2 of shoulder exercises we are going to explain the front barbell shoulder press. This exercise is also known as the military press and is great for building the front shoulder muscles.

   In these videos heavy weights will not be used as the emphasis is on explaination and correct form. 

For information on building more muscle with less weight CLICK HERE

CLICK HERE FOR :-

SHOULDER EXERCISES PART 1 - Lateral Raises

SHOULDER EXERCISES PART 2 -  Barbell Shoulder Press

SHOULDER EXERCISES PART 3 - Behind The Neck Barbell Press

 SHOULDER EXERCISES PART 4 - Dumbbell Shoulder Press

 SHOULDER EXERCISES PART 5 - The Arnold Press

SHOULDER EXERCISES PART 6 - Dumbbell Front Raise

SHOULDER EXERCISES PART 7 - Front Dumbbell Raise

SHOULDER EXERCISES PART 8 - Rear Delt Raise

Bodybuilding Sleep

GET INVOLVED

        Post your answers to one or both of these questions:-

 1. What's the best piece of advice you've received since you started bodybuilding? Wether it be from a book,a training partner or just someone in the gym.

 2. What's the biggest bodybuilding mistake you've made since you started?

JUST CLICK ON COMMENTS AT THE BOTTOM OF POSTS

 I'll be updating blog with answers i get from emails and forums to go along with your answers!

 
      Of all the different aspects needed for bodybuilding success, sleep is one of the more underrated. A night of quality sleep is an absolutely essential requirement for the normal functioning for all bodily systems, & this includes the muscles & their ability to recover.
       Achieving adequate nutrition, & training with great intensity are areas bodybuilders usually excel in but it's sleep that allows nutrition & training to do their respective jobs.It is in the coursework of the sleep cycle, which goes thgrough distinct stages from light sleep through to deep sleep) & states (non-rapid eye movement (REM), stage to, & rapid eye movement sleep) that protein synthesis occurs, growth hormone is released & our mental & physical resources are rejuvenated.
            Failure to accomplish optimal sleep means compromising all or any of these important processes.
Another major setback for bodybuilders that get a lack of quality sleep is an increase in the hormone, Cortisol. Cortisol is released into the body in times of stress and has an affect that is the total opposite of what a bodybuilder is trying to acheive, it breaks down muscle tissue. Research shows that daytime levels of cortisol are higher in people that don't get more than 6 hours sleep a night than people who get 7-8 hours.
            Sleeping for about 8 hours a day would be right for anybody who is trying to build muscle. Any more than 8 hours can sometimes leave you feeling sluggish and lacking energy which can be as bad as not getting enough sleep.
            Try to get yourself into a routine were sleep is concerned by going to bed at the same time every night and waking up at the same time every morning. Also try to get your sleep all in one go rather than taking naps because naps can upset your sleep rhythm.
           Of all the supplements available by far the most effective in helping to get a good night's sleep are calcium and Magnesium. Calcium and Magnesium are more powerful when taken together as they combine to relax muscles as well as helping to induce sleep.
           Remember it's not just the amount of sleep you get, it's the quality that will help you in your quest to build muscle.


                                                                        Eva from Cleveland

How Much Water Should I Drink

                When beginning training one of the biggest questions often over looked is how much water should i drink? Water is needed for every single metabolic process, including protein synthesis. So if your training intensity is high, one of the simplest things you can do for your body is to drink more water.


1. Water Clears Out Toxins - Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you're eating big to gain weight, then you need even more water to help your kidneys do their work.


2. Water Helps Metabolize Fat - Without enough water, the kidneys can't function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is
doing some of the kidneys' work, it burns less fat. In addition, water can actually reduce feelings of hunger.


3.Bodybuilders Require More Water Than Normal - Sports drinks and coffees don't count. In fact, though they are liquid beverages, the caffeine in both can increase fluid loss through diuresis. When this happens, the body begins storing water. Conventional wisdom tells you 6-8 glasses of water is enough per day. Since you're training for an unconventional physique, you need more. Aim for at least a half gallon to a gallon per day, depending your level of conditioning.


4. Water Helps Your Supplements Work Better - Supplements like creatine work in part because it pulls water in muscle cells, thereby creating an anabolic environment needed for growth. For this to work properly, you need plenty of water. Plus, if you're training hard, then you need a basic mega-vitamin. Many vitamins are water soluble, and water unlocks the power of those vitamins


5. Water Reduces Fluid Retention - Contrary to popular belief, drinking water can actually help you shed excess water weight. When water is in short supply, the body, thinking there's a shortage, begins hoarding it. This water is stored in extra cellular spaces. In other words, your skin starts looking soft and puffy.


6. Water Helps Individuals Who Get Too Much Salt - If water retention is a chronic problem, it may be because there's too much salt in the diet. The higher the sodium intake, the more the body tries to retain water (to dilute its concentration). Either reduce salt intake or drink more water.


7. Water Keeps You Regular - Too little water, and your body steals it from organs such as the colon. When this happens, you experience constipation. Plus, water allows you to digest your meals efficiently. This is especially true when you're consuming over 4,000 calories a day.



        These are 7 reasons why bodybuilders need more water and gives an answer to the question ' How much water should i drink?'


                                                                 
                                                                               Tyrone from Anaheim


                                                                                  

Lateral raises - Exercise Explained Video Series

SHOULDER EXERCISES - PART 1

Series of videos explaining how to perform bodybuilding exercices. First we are going to start with shoulder exercises. There are 3 parts of the shoulder we need to exercise in order to give the shoulders that full rounded look, which are the front,side and rear deltoids. Side lateral raises are essential to gain mass and width for the shoulders. In this video side lateral raises will be explained.

       In these videos heavy weights will not be used as the emphasis is on explaination and correct form. 

For information on building more muscle with less weight CLICK HERE

CLICK HERE FOR :-

SHOULDER EXERCISES PART 1 - Lateral Raises

SHOULDER EXERCISES PART 2 -  Barbell Shoulder Press

SHOULDER EXERCISES PART 3 - Behind The Neck Barbell Press

 SHOULDER EXERCISES PART 4 - Dumbbell Shoulder Press

 SHOULDER EXERCISES PART 5 - The Arnold Press

SHOULDER EXERCISES PART 6 - Dumbbell Front Raise

SHOULDER EXERCISES PART 7 - Front Dumbbell Raise

SHOULDER EXERCISES PART 8 - Rear Delt Raise

How To Increase Testosterone

GET INVOLVED

        Post your answers to one or both of these questions:-

 1. What's the best piece of advice you've received since you started bodybuilding? Wether it be from a book,a training partner or just someone in the gym.

 2. What's the biggest bodybuilding mistake you've made since you started?

JUST CLICK ON COMMENTS AT THE BOTTOM OF POSTS

 I'll be updating blog with answers i get from emails and forums to go along with your answers!

         Having good testosterone levels is critical for building and maintaining lean muscle mass so i did a bit of research on how to increase testosterone and put it all together. Here are my top 17 ways on how to increase testosterone.


1. Lose Only One Pound a Week.
What you DON'T want to do is starve yourself while exercising like a madman. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is pretty simple: Cutting your calorie intake by more than 15 percent makes your brain think you're starving, so it shuts down testosterone production to wait out the famine. "There's no need to reproduce if you're starving," explains Thomas Incledon of Human Performance Specialists in Plantation, Florida. Ironically, this dive in circulating testosterone stops you from burning body fat efficiently, so you're actually thwarting your hard efforts to melt that tire off your gut.

2. Skip the Atkins Fad
Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes.
Your protein intake for bodybuilding should be about 40% percent of your daily calories. So, if you're the average 170-pound man who eats 2,900 calories a day, you should eat about 400 grams of protein daily, which is about the amount in four chicken breasts and two 6-ounce cans of tuna.

3. Eat Meat.
Although science doesn't know why, evidence suggests that eating meat boosts testosterone levels. In one study, two groups of men pumped iron for 12 weeks; one group ate a vegetarian diet and the other a meat diet. Strength improved by the same amount in both groups, but only the meat eating group enjoyed marked fat loss and muscle gain. So when eating meat eating meat to bulk up, avoid fatty red meat, pork and lamb which are loaded with saturated fat and instead choose fish, poultry or lean cuts of beef.

4. Eat Nuts.
Studies found that men who ate diets rich in monounsaturated fat - the kind found in peanuts - had the highest levels of testosterone. It's not really understood why this happens but some scientists believe that the monounsaturated fats have a direct effect on the testes. Nuts, olive oil, canola oil and peanut butter are all good sources.

5. Don't Go Longer Than 3 Hours Between Meals.
 Try to eat about 5 or 6 medium size meals a day rather than 3 large ones. Your body needs a ready supply of calories to make testosterone, so regularly skipping meals or going for long stretches without eating can cause your levels of the hormone to plummet.

6. Make Sure Fat Is Part Of Your Diet.
If you want to raise your testosterone score, eat a diet that includes about 20-30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically. This is bad, unless you actually are a vegetarian aerobics instructor.

7. Avoid Soy.
While soy is a powerhouse in the fields of heart health and cancer fighting, boosting anabolic hormone levels isn't its forte. In fact, results of a recent report suggest that isoflavones found in soy, such as genistein may be indiscriminately targeting valuable testosterone while doing the work of eliminating bad estrogen.

A Japanese study found that men who ate the greatest amount of soy products not only had the lowest levels of oestrogen, they also had the lowest levels of testosterone. It seems that too much genistein and other soy flavones reduces testosterone production by the testes and increases its destruction by the liver. This is not to say you should avoid soy products, which have a number of healthy benefits. Just don't overdo it on edamame and avoid high-dose supplementation of isoflavones.

8. Avoid Alchohol.
To maintain a healthy testosterone count -- and titanium erections -- cut yourself off after three drinks. "Binge drinking will kill your testosterone levels," warns Incledon. Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That's one reason drinking often causes you to go limp at the moment of truth.

Hops (Humulus lupulus) the bitter herb used to flavour beer contains chemicals that are similar to oestrogen.

9. Avoid Caffeine.
Research has shown that excessive consumption of caffeine causes a significant loss of several vitamins and minerals, including vitamins B and C, calcium, iron, and zinc.

Scientists say that when used in moderation (about 250 mg a day), consumption of caffeine poses no harm. Therefore, drinking a couple of cups of coffee or a few cans of cola a day poses no harm, as long as they're not ingested too close to bedtime and do not mask chronic sleepiness caused by too little sleep or poor sleep.

10. Smoking Lowers Testosterone
Actually most studies indicate that smoking temporarily raises testosterone levels, but the long term effect is negative. The Australian physician Dr. M.H. Briggs, says that cigarette smoking produces carbon monoxide in the blood, which in turn inhibits production of the male sex hormone, testosterone. Briggs, writing in the Medical Journal of Australia, cites a comparative study of smokers and non-smokers matched for height, weight, marital status, etc., which showed that the testosterone levels for non-smoking men averaged a healthy 747 nanograms per decilitre of blood, as opposed to 515 ng/dl for men who averaged a pack and a half or more a day. When the smokers abstained for only seven days, their testosterone count increased an average of 165 ng/dl, almost up to the level of non-smokers. Additional studies show that cigarettes in combination with alcohol lead to an even lower testosterone level. Smoking can also hasten the deterioration of Leydig cells, and cause testosterone levels to drastically decline even faster. The cadmium in smoke interferes with zinc metabolism and can accumulate in the testicles. Without enough zinc, testosterone levels are low.
Marijuana also decreases testosterone and libido

11. Don’t Have Morning Sex
This might be a difficult one for some people but German scientists found that simply having an erection causes your circulating testosterone to rise significantly.
The only study I could find about ejaculation and testosterone levels involve 10 males. Testosterone levels were still ok at 50 minutes but had dropped significantly after 80 minutes & 140 minutes. Unfortunately this study was on monkeys, but it fits the PE rule of no ejaculating 3-5 hours either side of a workout.

12. Stick With Tough Exercises
To beef up your testosterone levels, the bulk of your workout should involve "compound" weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same.

13. Squeeze Out Five Repetitions per Set.
Throwing around 5-pound dumbbells won't help you affect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum. A Finnish study found that this workload produced the greatest boosts in testosterone.

14. Do at least Three Sets of Each Weight-Lifting Movement
Researchers at Penn State determined that this fosters greater increases in testosterone than just one or two sets. Rest a full minute between sets, so you can regain enough strength to continue lifting at least 70 percent of your one-rep maximum during the second and third sets.

15. Rest Harder Than You Work Out
If you overtrain -- meaning you don't allow your body to recuperate adequately between training sessions -- your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina. The symptoms of overtraining are hard to miss: irritability, insomnia & muscle shrinkage. To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.

16. Go To Sleep.
Sleeping less than seven to eight hours a night can screw up your circadian rhythm. That's why it's no wonder your testosterone levels are higher in the morning after a good night's sleep. So if your work or social schedule keeps you stooped in perpetual jet lag, don't be surprised if you stop craving sex.

Another study suggests that male patients who suffer from obstructive sleep apnea produce lower levels of testosterone, resulting in decreased libido and sexual activity. Researchers at the Technion-Israel Institute of Technology found that nearly half of the subjects who suffered from severe sleep apnea also secreted abnormally low levels of testosterone throughout the night. Previous research had failed to establish a scientific link between decreased libido in men and OSA, because the studies only measured testosterone levels upon awakening.

17. Supplements
There were only 2 I’ve found so far that did something positive:
Tribulus terrestris is a natural herb, which has been used for centuries in Europe as a treatment for impotence and as a stimulant to help enhance sexual drive and performance. This potent herb has been studied and observed to enhance LH (luteinizing hormone) production and boost testosterone levels and its effects have been coveted by Bulgarian athletes for decades.

Zinc - Another mineral essential to sexual function is zinc. The zinc content of the prostate gland and sperm is higher than in any other body tissues. A deficiency of zinc is associated with numerous sexual problems, including sperm abnormalities and prostate disease. Zinc is necessary for the production of testosterone, and also helps to maintain vaginal lubrication. Stress, caffeine, smoking, and alcohol consumption increase the need for zinc. Zinc-rich foods include nuts, eggs, beef, legumes, chicken, whole grains, and seafood -- especially oysters! This may explain the legendary effectiveness of oysters as an aphrodisiac.


            Hope you found my top 17 ways on how to increase testosterone a good read!

                                                                          Jake from Denver

Warm Up Techniques

HOW NOT TO WARM UP

Let's use the Bench Press as an example here. For sake of description we'll say that 275 is the maximum for 3 reps. Here is how most people do a bench workout.

They load the bar with 135 pounds and do about 10 or 15 reps. They'll rest a few minutes and then go to 185 pounds. Here they do another 10 reps. Then they go to 205 pounds and do about 10 reps. After a little rest, they go to 225 pounds and do 7 or 8 reps depending on how good they feel.

So far that is 4 sets. Now throw on 20 pounds to 245 and do about 7 reps. That's set number 6 and they haven't even started to build muscle yet. From here they take the 10's off and put on some 25's. At 275 pounds the barely knock out 3 reps.

Can you point out the mistakes here? They warmed up. No question about that, but they did so at the expense of strength and overload. In other words, their technique for warming up resulted in poor or inadequate muscle fiber stimulation and overload due to premature muscle fatigue.
Here we are going to take the Bench Press and show you a proper warm-up technique that will allow you to lift more weight on your heavy sets. Remember, more weight - more overload - more muscle.

CORRECT WARM UP TECHNIQUE

Again well use 275 as your heavy weight. If you typically warm-up and train like I pointed out earlier the 275 will feel a lot lighter this time.
First Set: 135 x 12 reps (warm-up)

These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.
Second Set: 135 x 10 reps (warm-up)

Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.
Third Set: 185 x 6 reps (warm-up)

This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.
Fourth Set: 225 x 3 reps (weight acclimation)

You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.
·Fifth Set: 255 x 1 rep (weight acclimation)

That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.
Sixth, Seventh, and Eighth Sets: 285 x ??? reps (muscle-building)

These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.

"Do Not" Specifics:

1. Do not pyramid unnecessarily.

One of the worst training methods ever introduced is pyramid training. This is where you start out light and then add small increments of weight with each set - going to failure each set until you get to your heaviest set. After the heavy set you then lighten the weight just opposite to how you increased it on the way up. Then you complete reps to failure for each set on the way down.

As I said, this is probably the least efficient way possible to build muscle yet it is the most common training approach used today. So if you are training this way the first thing you should ask yourself is - Why do I do this?

When you structure your sets like this, for whatever muscle group you are training, you deprive them of not only the overload they are capable of, but also the overload needed to induce efficient muscle growth.
2. Never go to failure on a warm-up set.

This is the ultimate training sin. Never, ever, ever, ever, go to failure with a warm-up set. This is the perfect way to sabotage a workout and stop muscle growth dead in its tracks.
3. Do not warm-up the same muscle group twice.

Never re-warm a muscle group just because you have proceeded to a different exercise.

Examples: There is no need to warm-up on the Leg Press after a squat routine. There is no need to start out light on Barbell Curls after finishing Dumbbell Curls. Likewise, there is no need to start out light on Cable Rows after Barbell Rows.

                                                                D.H. from CA