ABS Myths | Mistakes You Must Avoid Here are facts from Arnold’s book SPOT REDUCTION Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath. When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a

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ABS Myths | Mistakes You Must Avoid Here are facts from Arnold’s book SPOT REDUCTION Since most oft he top bodybuilders today, regardless of stature, are massively developed for their body size, the most important goal of abdominal training has become definition. This involves two things-training and developing the abdominals and reducing body fat sufficiently to reveal the muscularity underneath. When I got into bodybuilding most competitors believed in something called spot reduction, and there are a lot of people who still think this is possible. Spot reduction refers to training a specific muscle in order to burn off fat in that particular area. According to this idea, to develop abdominal definition,  you do a

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Posted in Abs, Picture Quotes

Secret to a small waist | Tips from Frank Zane ” Stay Hungry Longer by Frank Zane, Mr. Olympia 1977-79 My secret to a small waist-line is staying hungry longer. While other practices are necessary too, becoming more comfortable in the presence of hunger is the key aspect of my abdominal program. Only then can I practice diaphragm and abdominal control with stomach vacuums, which can’t be done on a full stomach. At the first pangs of hunger, take a minute to vacuum : Bend forward at the waist with your hands on your knees and exhale the last vestiges of air from your lungs, tensing your abdominal muscles. Hold it…

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Secret to a small waist | Tips from Frank Zane ” Stay Hungry Longer by Frank Zane, Mr. Olympia 1977-79 My secret to a small waist-line is staying hungry longer. While other practices are necessary too, becoming more comfortable in the presence of hunger is the key aspect of my abdominal program. Only then can I practice diaphragm and abdominal control with stomach vacuums, which can’t be done on a full stomach. At the first pangs of hunger, take a minute to vacuum : Bend forward at the waist with your hands on your knees and exhale the last vestiges of air from your lungs, tensing your abdominal muscles. Hold it…

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Posted in Abs, Workouts

(Click on image to view larger) (Click on image to view larger) (Click on image to view larger) Workouts & More ABS (Click on image to view larger) (Click on image to view larger) (Click on image to view larger) Workouts & More Legs Illustration Source : www.freefitnessguru.com

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(Click on image to view larger) (Click on image to view larger) (Click on image to view larger) Workouts & More ABS (Click on image to view larger) (Click on image to view larger) (Click on image to view larger) Workouts & More Legs Illustration Source : www.freefitnessguru.com

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How to get muscles on stomach in 5 minutes The muscles of the abdomen are the most powerful muscle group in the body , the main role is played by the abdominal muscles , if you have weak abdominal muscles , coordination is weak and gets tired faster . Therefore, it is necessary to exercise this muscle group , and it is definitely not an easy task . These muscles do not respond to exercise like all other muscles , they are seen in people with low percentage of body fat , in the form of the popular ” tiles” . In just five minutes a day performing these exercises can

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How to get muscles on stomach in 5 minutes The muscles of the abdomen are the most powerful muscle group in the body , the main role is played by the abdominal muscles , if you have weak abdominal muscles , coordination is weak and gets tired faster . Therefore, it is necessary to exercise this muscle group , and it is definitely not an easy task . These muscles do not respond to exercise like all other muscles , they are seen in people with low percentage of body fat , in the form of the popular ” tiles” . In just five minutes a day performing these exercises can

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Posted in Abs, Workouts

Vertical Push Up Exercises Shoulders Training Bodybuilding Free Weight Improving Handstand Push Ups – Beginner Handstand Pushups The 90 degree Pike Push Up plays a major role in our journey towards the Handstand Push-Up. Not only is this exercise great for building shoulder stability and strength, but it puts us in a position that closely mimicks a complete “Vertical Pressing” pattern, like with the unsupported handstand push-up. This video takes you through step-by-step instructions for mastering this progression of the Pike Push-Up, bringing you one step closer to the handstand push-up. Vertical Push Up Exercises

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Vertical Push Up Exercises Shoulders Training Bodybuilding Free Weight Improving Handstand Push Ups – Beginner Handstand Pushups The 90 degree Pike Push Up plays a major role in our journey towards the Handstand Push-Up. Not only is this exercise great for building shoulder stability and strength, but it puts us in a position that closely mimicks a complete “Vertical Pressing” pattern, like with the unsupported handstand push-up. This video takes you through step-by-step instructions for mastering this progression of the Pike Push-Up, bringing you one step closer to the handstand push-up. Vertical Push Up Exercises

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Posted in Shoulders, Videos, Workouts

Larry Scott Forearm Routine 2 This routine is not necessarily better or worse than Routine 1, it is just different. Sometimes we get tired of something and need a change. This routine is a pleasant deviation from the first and actually can teach you something about forearm pump you didn’t learn from the first routine, so stay alert. Warm up – light wrist curl (same as Routine 1). Exercise 1 Heavy Wrist Curl – this movement is done exactly the same as in Routine 1 and is the real bread and butter of the forearm blaster group. Do 20 good reps. Don’t be afraid to use weight heavy enough that your

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Larry Scott Forearm Routine 2 This routine is not necessarily better or worse than Routine 1, it is just different. Sometimes we get tired of something and need a change. This routine is a pleasant deviation from the first and actually can teach you something about forearm pump you didn’t learn from the first routine, so stay alert. Warm up – light wrist curl (same as Routine 1). Exercise 1 Heavy Wrist Curl – this movement is done exactly the same as in Routine 1 and is the real bread and butter of the forearm blaster group. Do 20 good reps. Don’t be afraid to use weight heavy enough that your

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Posted in Arms, Workouts

Larry Scott Forearm routine Building strength and size Routine 1 This is my favorite of all the routines. I guess I like it because it gives me the best pump of the whole group. However, some of the fellows tell me they like Routine 3 better. It all depends on the individual. I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power. Warm up Light Wrist Curl – the forearms will grow if one can continue to really punish them. The main problem is intermittent gains due to injury in

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Larry Scott Forearm routine Building strength and size Routine 1 This is my favorite of all the routines. I guess I like it because it gives me the best pump of the whole group. However, some of the fellows tell me they like Routine 3 better. It all depends on the individual. I have four different routines which I have outlined for you. Each one is excellent for building strength and size in the forearm, which is the seat of arm wrestling power. Warm up Light Wrist Curl – the forearms will grow if one can continue to really punish them. The main problem is intermittent gains due to injury in

Read more

Posted in Arms, Workouts

Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott Introduction Although the biceps are the most popular of all the muscles on the male physique, they have a close rival. It is hard to find a muscle with more impact on the eye than a mighty forearm laced with deep blue veins. I have always been a nut for arms, but it was Bill Pearl who really got me fascinated with forearms. Like it was yesterday, I remember dropping by his gym in Los Angeles, then located on Melrose Avenue in a semi-rundown area of town. With a light feeling of butterflies in my stomach, I pushed open the

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Larry Scott Forearm Workout | Four Forearm Routines | Larry Scott Introduction Although the biceps are the most popular of all the muscles on the male physique, they have a close rival. It is hard to find a muscle with more impact on the eye than a mighty forearm laced with deep blue veins. I have always been a nut for arms, but it was Bill Pearl who really got me fascinated with forearms. Like it was yesterday, I remember dropping by his gym in Los Angeles, then located on Melrose Avenue in a semi-rundown area of town. With a light feeling of butterflies in my stomach, I pushed open the

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Posted in Arms, Workouts

T-Bar Row Muscles Worked Target Region: Back (Lats) Muscles Worked: Latissimus Dorsi, Trapezius Secondary Muscles Involved:Rear Shoulders, Back (Traps, Lumbar and Rhomboids), Quads, Glutes, Biceps, Abs Heavy T-Bar Rows Is One Of The Best Power Exercises For The Back! Preparation Load with correct weight Place your feet on the platform, with knees bent, learnt forward with a straight back and heels planted Grasp the handles Execution Pull the handles towards the abdomen whilst maintaining sound posture After peak contraction, slowly reverse the movement back to the starting position Repeat for the desired number of repetitions This exercise is very effective for increasing strength, and size of whole back. Legs and Abs

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T-Bar Row Muscles Worked Target Region: Back (Lats) Muscles Worked: Latissimus Dorsi, Trapezius Secondary Muscles Involved:Rear Shoulders, Back (Traps, Lumbar and Rhomboids), Quads, Glutes, Biceps, Abs Heavy T-Bar Rows Is One Of The Best Power Exercises For The Back! Preparation Load with correct weight Place your feet on the platform, with knees bent, learnt forward with a straight back and heels planted Grasp the handles Execution Pull the handles towards the abdomen whilst maintaining sound posture After peak contraction, slowly reverse the movement back to the starting position Repeat for the desired number of repetitions This exercise is very effective for increasing strength, and size of whole back. Legs and Abs

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Posted in Back, Workouts

Kai Greene Leg Workout Kai’s workouts change all the time, but here’s a more basic workout that we’ve seen him do a few times: 1. Lying Leg Curls: 4 sets x 15-20 reps 2. Standing One-leg Curls: 4 sets x 12-15 reps 3. Stiff-leg Deadlifts: 4 sets x 15-20 reps 4. Walking Lunges: 3 sets x approximately 40 yards 5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps 6. Squats: 4 sets x 20, 15, 12, 12 reps 7. Leg Press: 4 sets x 15-20 reps Official Website @ Kai Greene

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Kai Greene Leg Workout Kai’s workouts change all the time, but here’s a more basic workout that we’ve seen him do a few times: 1. Lying Leg Curls: 4 sets x 15-20 reps 2. Standing One-leg Curls: 4 sets x 12-15 reps 3. Stiff-leg Deadlifts: 4 sets x 15-20 reps 4. Walking Lunges: 3 sets x approximately 40 yards 5. Leg Extensions: 4 sets x 20, 15, 12, 12 reps 6. Squats: 4 sets x 20, 15, 12, 12 reps 7. Leg Press: 4 sets x 15-20 reps Official Website @ Kai Greene

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Posted in Legs, Workouts

Frank Zane Tricep Workout Best Exercises and Fitness Routines TRICEPS EXERCISES Standing French Press Skullcrushers Close Grip Bench Press Cable Pulldowns Cable Pushdowns

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Frank Zane Tricep Workout Best Exercises and Fitness Routines TRICEPS EXERCISES Standing French Press Skullcrushers Close Grip Bench Press Cable Pulldowns Cable Pushdowns

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Posted in Arms, Workouts