Teeny Bikini Workout!

For more free workous and nutrition tips visit the site - http://www.thedailyhiit.com & http://www.bodyrock.tv

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HAPPY CHRISTMAS!!

HAPPY CHRISTMAS EVERYBODY!!!!!

HAVE A JOLLY GOOD TIME WITH YOUR LOVED ONES AND REMEMBER TO KEEP FIT AND HEALTHY!

AFTER INDULGING WITH ALL THOSE CHRISTMAS TREATS, WHY NOT GET BACK INTO SHAPE WITH AN EASY TO PREPARE HEALTHY SNACK.....

CLICK BELOW FOR 100 SUCH HEALTHY SNACKS AND RAW TREATS!!
 

Jillian Michaels: 6 Week Six-Pack Abs Workout- Level 1

Jillian Michaels: 6 Week Six-Pack Abs Workout- Level 1 is a fierce fat-blasting abdominal workout that employs a sure-fire combination of core-focused cardio circuits and ab-toning exercises that target multiple muscle groups simultaneously to boost the metabolism, slim the waistline, and chisel rock-hard abs. Forget boring sit-ups and prepare to sweat as America's toughest trainer, Jillian Michaels takes you through this intense, ab-shredding workout that begins with a dynamic total-body warm-up, followed by 2 complete core-strengthening cardio circuits that will target every area of the abs before finishing up with a soothing, full-body stretch to maximize results. Learn how to shed fat and tone the entire body as you develop strong muscle and ripped definition. Sculpt and strengthen the arms, shoulders, chest, obliques, legs, butt, and back with this highly effective 35 minute workout from Jillian's "6 Week Six-Pack" Fitness DVD that contains several key moves including lunges, burpees, twists, squats, crunches, supermans, planks, butt lifts, and mountain climbers that are crucial to shaping the sexy six-pack that you have always dreamed of. This workout is great for all skill levels however, beginners may choose to modify it by eliminating the weights. Work out with one of the world's most famous trainers right from your own living room! Look and feel your best with Jillian as you craft a lean, sexy, and defined body in 6 weeks. Tune in to the BeFit Channel for new workouts uploaded daily and be sure to try our free 30-day "BeFit in 90" system. For more workouts from Jillian, click here: http://bit.ly/H3SuaK

Purchase Jillian Michaels' "6 Week Six-Pack" workout here:
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Sexy Moves Workout

   

Become a BodyRocker and Get in the best shape of your life at home for free. Don't miss a workout!
Visit us here for all of our updates! (http://bit.ly/WebBRTV)

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Protein & Fat Loss Supplements:
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Ten Tips To Building Workout Intensity

By John F. Tristany, PhD, QME

 
There you sit, totally confused about why your muscles aren't responding the way you expected. You've read tons of articles, you eat right, sleep enough, take supplements and train like a warrior. Still, you aren't getting your intended results. You start to give in to frustration and wonder if all the effort is worth it.
But what if I tell you that you just think you're training as hard as you can? Consider the following factors that could hold you back, and the secrets to surmounting them.

---

Secret #1: Applied Intensity for Success

---

The secret for most successful athletes is to develop highly refined competitive skills and to perform them with intensity. Especially for those who weight train, mastering intensity is a key ingredient toward fulfilling the goal of training for size and muscularity. But you need to build up to full intensity by first developing the physical skills and strength needed.
Intensity is defined as the application of maximum physical effort systematically applied to a technically developed motor skill. This means you must be experienced in technique before intensity is applied. Therefore, if you're inexperienced and attempt a maximum deadlift with bad form, you may get injured. But performing a maximum deadlift with expert skill and good form will aid in the prevention of training accidents.

---

Secret #2: Going for the Gold

---

Before you can be the best that you can be, you must first master the physical discomfort associated with intense physical activity. "No pain, no gain" refers to the mental development of pain tolerance to push your muscular endurance to the absolute limits of failure - thereby stimulating muscle growth.
Strength and endurance athletes use such terms as "pushing it to the limit", "to the max", and "hitting the wall" to describe these upper limits of performance. However, these don't imply reckless and dangerous techniques for maximum performance at any cost. Just the opposite. With regard to exercise, the terms refer to the skilled use of weight training techniques systematically applied to a working muscle group sufficient to cause temporary failure - without causing muscular injury. Therefore, you need to distinguish muscle burn and muscle fatigue from the pain of injury.
The burn from muscle fatigue subsides within 20-30 seconds, whereas injury pain is pronounced, sharp and continuous. Know your physical limitations ad learn to read your body's signal.

---

Secret #3: Breaking the Pain Barrier

---

The next step is to break through the pain barrier. To do so, you must first develop pain tolerance.This is developed by progressively increasing intensity so your body gradually adjusts to sensory overload. Eventually, the same weight, pressure, endurance and muscle fatigue experience will feel less intense. To a beginner,a 20 pound dumbbell curl would feel heavy and cause considerable muscle burn and fatigue. After 3-4 workouts, those same dumbbells would feel much lighter. In a month, 30 pound dumbbells would feel the same as 20 pounders. In other words, your muscles adapt to the increased weight and respond as if the same weight was lighter.

---

Secret #4: Be Mentally Prepared

---

Expect some pain. This prepares you emotionally for increased physical intensity. Unfortunately, pain has become a four letter word in our culture. All manner of media messages condition us to view pain as undesirable, something to be avoided. Television commercials direct us to treat pain with an ever growing arsenal of painkillers. We're often admonished not to strain ourselves, not to overdo it. Such statements program us to become pleasure seekers without first developing the discipline or the ability to work through pain or difficulties.
To combat this trend, you can psychologically alter the perception of pain as something to tolerate, even strive for. As time progresses, the same pain level feels lessened, And your brain reinterprets the pain as acceptable. Surprisingly, with continued physical work in the pain zone, your muscular responses of increased size and strength will be mentally perceived as pure pleasure. This is the very point where your brain begins to transform these pain sensations into feelings of euphoria. As well, continued neurological exposure to pain stimuli produces a diminished response to the same level of pain.

---

Secret #5: Brains over Brawn

---

To get your brain to reinterpret pain as pleasure isn't difficult. It requires three elements: 1) constant effort, 2) repetitive exposure and 3) absolute determination to succeed. Getting used to noninjurious pain is similar to gradual immersion into a hot Jacuzzi - you slowly allow your body to adjust to the intensity of the heat. In the same manner, if you gradually increase your training intensity over a month, your brain won;t experience abrupt feelings of physical discomfort. As time passes, muscle fatigue, muscle burn and the burden of weight become commonplace and expected. Once you've attained this upper limit of pain tolerance, it becomes your future barometer of intensity.

---

Secret #6: Pleasure in the Pain Zone

---

What turns intense physical effort into pure ecstasy is the victory over your feelings, fears and self doubts. When you achieve that next big step by piling on more weights and grinding out those extra reps - continuing to strive beyond your previous limits - you've reached the benchmark of a true athlete. Those of you who can achieve this level will enjoy the sheer pleasure of victory over your past limitations. The next time you reach 12 reps on a set of squats, challenge yourself, and be confident that you can increase your poundage by at least 10% to the amount required to perform 8 - 10 reps safely. (Make sure that a skilled spotter helps you.)

---

Secret #7: Conquer or Be Conquered

---

Fear of pain, stress and failure may be grounded more in emotion than in your physical inability to succeed. If you're motivated by "fear reduction," you'll do anything to avoid fear rather than confront it and achieve a victory. Suppose that you can bench press 250 pounds, but you tremble at the prospect of pushing 275. This is precisely where you need to develop your confidence by moving forward and taking that next big step.
You get out of weight training what you put into it. Big, muscular gains are the visible signs of victory, but the emotional payoff motivated you to continue to training with intensity.

---

Secret #8: Memories

---

Old experiences of pain may teach you to avoid pain rather than confront it and work through it. A curious human phenomenon is that we cannot fully appreciate pleasure until we've fully experienced some sense of pain.
These days, we Americas are conditioned by television, technology and automation to reduce effort, avoid discomfort and seek immediate gratification. Consequently, we overemphasize pleasure, which weakens the discipline needed for achievement that requires intense and prolonged effort. Giving up is so much easier that pursuing a difficult task. This is why so few becomes superstars while millions remain wanna-bes. Take not: Prolonged effort is the chief ingredient for athletic success (not to mention riches and fame). If you're serious about making improvements, you must keep moving forward and challenge your fears of failure. Be confident that each attempt you will make will improve your skills and increase your strength.

---

Secret #9: Survival of the Fittest

---

While waging the internal battle between pleasure and pain, you must decide your long term goals. If you pleasure seek for only what feels good, you'll probably avoid most of the experiences that feel bad. The danger therein is that even a little bit of effort begins to feel bad, with the consequence that you avoid doing anything that requires any intense work whatsoever.
The work ethic may seem like an unpleasant choice, but in the long run, the rewards from your efforts are felt as a pure victory. Great achievements demand great efforts, and nothing worth having comes easy. If it did, then everyone would have it at no cost.

---

Secret #10: To the Victor Go the Spoils

---

You must sacrifice laziness, pain avoidance, and pleasure seeking to develop the pain tolerance for hard work. Hard work helps ensure that your sustained efforts will lead you in the direction of achievement. Realistically, you must battle against fear, apathy and pain avoidance to defeat your worst enemy - most likely yourself.
Your mind is the strongest "muscle" in your body. If you believe the molly coddling bromides such as "Don't strain yourself", "You can't do this", and "Pain isn't good", you'll be imprisoned by your fears as long as they remain unconscious and unchallenged, The choice is yours: Be guided by your fears of be self directed by your own free will.
If you're intimidated by the thought of adding more weight to the bar when you can if fact safely handle it, you aren't tapping into your true physical potential. Now is the time to reconsidered your options. Remember, to defeat your fears, you must face them with the conviction and courage that you'll ultimately succeed.


Courtesy of GetBig.com

SIX PACK ABS WORKOUT

 

http://www.sixpack.infoyt.com
The How to Guide For Six Pack Abs

The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation... but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

MORE INFO http://www.sixpack.infoyt.com

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup

 MORE INFO http://www.sixpack.infoyt.com

Instead, eat the foods that will help you reach your six pack goal:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

MORE INFO http://www.sixpack.infoyt.com

Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it.

The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute
and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

MORE INFO http://www.sixpack.infoyt.com

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week.

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

MORE INFO http://www.sixpack.infoyt.com

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

Another routine that will help you get a ripped stomach and a lean physique is called the Truth About 6 Pack Abs. It's a best fitness program because it works and it over-delivers. Click here for more info http://www.sixpack.infoyt.com

 

How To Lose Belly Fat In 1 Week!

 GET STARTED HERE: http://www.fitzspiration.com/lg/stay-fit-buzz-lifestyle-diet

how to lose belly fat in 1 week is what you want to know right?. And the best kind of weight loss program 'today' is one that focuses on how to burn fat off specific parts of your body. And yes it can be done. It's actually quite easy. You can learn how easy in my 'diet solution plan' guide.

GET STARTED HERE: http://www.fitzspiration.com/stay-fit-buzz-lifestyle-diet-free-download/
 

Put It Down On Me Workout

Become a BodyRocker and Get in the best shape of your life at home for free. Don't miss a workout!
Visit us here for all of our updates! (http://bit.ly/WebBRTV)

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Links to all of the equipment that helps us get the most fat burn and tone in our workouts:

Interval Timer: http://bit.ly/GYMBOSSTIMER
SandBag: http://bit.ly/ULTSANDBAG
Abs & Dip Station: http://bit.ly/BPDIPBAR
Weighted Soft Fitness Ball :http://bit.ly/UGIBALL

Protein & Fat Loss Supplements:
http://bit.ly/VITASOURCE

Balance Ball, Skipping Rope, Exercise Mats & Pull Up Bars:
http://bit.ly/BPEQUIPMENT

Here's How To Build A Ripped, Shirt-Popping Physique FAST!

Denise Austin - Pilates: Hips & Thighs

Denise Austin Pilates Hips & Thighs will trim your waistline through isolation exercises that will melt inches from your thighs and blast away cellulite and fat.

This workout is from Denise Austin's DVD "Best Bun & Leg Shapers".

For full selection of great workouts like this one, go to the BeFit Channel on YouTube at:
http://www.youtube.com/befit

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The 10 Biggest Mistakes you can make with your Bodybuilding Diet

 By Chris Aceto

Success leaves clues. Ask any top professionals, including bodybuilders, "How can I maximize my progress?" and the best answer will delineate not only the right steps to take but also the pitfalls to avoid.
      My goal is to share with you the nutrition lessons I've learned through developing eating regimens for several top bodybuilders, some of whom are now in the professional ranks. My hope is that these tips will allow you to correct any flaws in your nutrition program and hence maximize your progress. Here are the 10 biggest mistakes to avoid if you want to fulfill your bodybuilding potential.

---

1. Dieting impatiently

---

      Many bodybuilders jump from one diet to another without ever giving the initial program enough time to work. It takes at least three weeks for your body to adapt to dietary modifications. If you start a high carb, moderate protein, low fat diet with reduced calories, and your goal is to lose fat, expect to notice visible changes after approximately 21 days. Don't anticipate immediate changes in your physique.

---

2. Failing to Accurately track calories

---

      Be sure to count not only calories but carbohydrates, proteins and fats as well. Because they don't keep a record of what they're eating, many bodybuilders don't lose fat at the rate they expect, while others fail to gain weight. Don't make the mistake of miscalculating your calorie intake. Successful bodybuilders keep precise records; they don't guess or estimate. Consult the Nutrition Almanac or a comparable source for food values and buy a scale. 

---

3. Eating haphazardly

---

      Whether you're trying to lose fat or add lean body mass, consistency is key, and sporadic eating is anathema to making progress. If you're a hardgainer or you have a difficult time getting ripped, the five times a day meal plan is best. This approach (a meal every two or three hours) inhibits storage of fat and increases lean body mass by enhancing nutrient absorption.

---

4. Depending on the scale to gauge progress

---

      Don't depend solely on the scale to fine tune your diet. When bodybuilders try to add size, they often become discouraged when their bodyweight doesn't increase rapidly. They frequently jump the gun by adding too many calories to accelerate their progress. Similarly, precontest competitors striving to get down in size sometimes subtract too many calories. While the scale and other measuring devices like bodyfat calipers are effective tools, it's better to rely on photos and an unbiased eye to measure your progress. After all, bodybuilding is a visual sport. If you look leaner and fuller, then your fat loss diet is probably working - even if the scale and bodyfat calipers don't agree. 

---

5. Overeating (especially carbohydrates)

---

      Athletes who try to add mass often go overboard and eat an excessive number of calories, which are then converted into bodyfat. Then there are bodybuilders who eat a very low fat diet but still gain too many bodyfat because of an extremely high intake of carbohydrates. Sure, carbs are required for hard training, and they aid in recovery, But once the body absorbs what it needs, the excess will be quickly deposited as fat.

---

6. Failing to personalize your bodybuilding diet.

---

      There's nothing wrong with learning from what the pro bodybuilders do. However, Dorian Yate's diet is vastly different from Nasser El Sonbaty's. What they have in common is an individualized, or customized approach. Dorian's diet might not work for Nasser's, and vice versa. Maintaining detailed records of what you eat and how you react to those foods can help you customize a diet that's ideal for your needs. 

---

7. Viewing supplements as a magic bullet

---

      Some bodybuilders try to shed fat by taking carnitine and chromium, yet they fail to initiate the fat burning process by lowering their caloric consumption. Others use creatine, glutamine or branched chain amino acids to beef up, but fail to consume enough calories and proteins to stimulate a positive nitrogen balance. Supplements work to enhance a nutrition program, not to make up for poor planning and nutritional mistakes. 

---

8. Becoming a slave to canned tuna

---

      To be successful, you have to eat the right way all the time. I've known athletes who burn out from the boredom of eating nothing but plain chicken breasts and tuna straight out of the can. Laura Creavalle's cookbook, The Lite Lifestyle, contains 150 fat free and sugar free recipes designed for precontest bodybuilders. These recipes allow you to stick with your eating program for the long haul, which produces substantive results.

---

9. Eliminating all Fat

---

      Cutting fat from your diet is helpful in controlling total caloric intake, but removing fat completely from your diet and relying exclusively on very low fat or fat free proteins like turkey, fish and protein powders can lead to a decrease in fat metabolism and/or retard growth. A low fat diet that includes essential fatty acids found in meat, chicken and fish is useful in promoting optimal recovery growth and fat metabolism. 

---

10. Making enormous changes all at once

---

      When adding or subtracting calories from your diet, try to make very small incremental changes to allow your body to adapt these dietary manipulations. Severe reductions in calories will cause the body to hoard fat; an abundant increase will stimulate fat storage. 

---

Courtesy of GetBig.com

Fitness - Hot To Trot Workout

Become a BodyRocker and Get in the best shape of your life at home for free. Don't miss a workout!
Visit us here for all of our updates! (http://bit.ly/WebBRTV)

Official BodyRock.Tv T-Shirts are available here: http://bit.ly/BRTVSHIRTS

Connect and Follow us! We love hearing from you guys.

Twitter: http://bit.ly/_BRTV_TWITTER
Facebook (Main): http://on.fb.me/BRTVFacebook
Facebook - Sean: http://on.fb.me/SEANBRHOST
Facebook - Lisa: http://on.fb.me/BRTVLISA
Facebook - Freddy:http://on.fb.me/FreddyBRTV
Google+: http://bit.ly/BRTVGplus

Links to all of the equipment that helps us get the most fat burn and tone in our workouts:

Interval Timer: http://bit.ly/GYMBOSSTIMER
SandBag: http://bit.ly/ULTSANDBAG
Abs & Dip Station: http://bit.ly/BPDIPBAR
Weighted Soft Fitness Ball :http://bit.ly/UGIBALL

Protein & Fat Loss Supplements:
http://bit.ly/VITASOURCE

Balance Ball, Skipping Rope, Exercise Mats & Pull Up Bars:
http://bit.ly/BPEQUIPMENT

10 Bite Sized Body Mass Building Tips

by Chris Aceto

Bump Up Your Protein

 

Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of bodyweight daily. To accelerate the muscle building process, I'm advising that you increase your daily protein intake to one and a half to two grams per pound of bodyweight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than catabolism (getting smaller due to losing muscle mass). 

 

Jack Up The Carbs

 

Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Another cheery result of increasing carbs is that the body won't tear down muscle tissue for energy during training. 

 

Eat The Right Fats

 

All fats are not created equal. the omega-3 fatty acids in salmon and swordfish help to prevent muscle inflammation, improve glycogen formation and enhance protein synthesis. Eat salmon or swordfish three time per week or take five to seven grams of fish oils daily. 

Increase Rest Intervals During Training

 

Taking time to rest between sets allows for immediate recovery within the muscle. That will enable you to train with heavier weights. It's amazingly simple. Heavy poundages (plus good form) equal more mass. My recommendation is to rest for no less than two minutes, but no more than three minutes, after each set. 

 

Eat Six Meals A Day

 

I know it is a pain in the neck to eat so often, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients. 

 

Don't Snub Sugar

 

Fast digesting carbs - a.k.a. simple sugars - get a bum rap. Including simple sugars in the posttraining meal helps to suppress the production of cortisol - a muscle wasting hormone - and promote the release of insulin. Shoot for 80-130g of carbs immediately after training, with at least half coming from fast burning carbs such as fruit juice, bagels, fat free ice cream or white flour based bread products. 

 

Use An Anabolic Cocktail

 

My cocktail of choice is glutamine with a creatine chaser. Two grams of glutamine in the meal immediately following your training can increase growth hormone levels; 10 grams of creatine can drag water into the muscles to turn on protein synthesis. 

 

Experiment With Low Reps and Heavy Weight

 

Include low reps - two or three per set - and heavy weights in your program, especially with compound exercises like squats, bench presses and deadlifts. These heavy multijoint movements are a prerequisite for building a maximum amount of muscle.

 

Design An Insulin Boosting Stack

 

Let's get creative and devise a three supplement stack of goodies that will release insulin when ingested with your high carb posttraining meal: 400 milligrams of alpha lipoic acid to promote the uptake of carbs by muscles - even without the presence of insulin; 200 micrograms of chromium to increase the muscles' sensitivity to insulin; and six grams of branched chain amino acids to provide a shot of leucine, an amino that helps to trigger the release of insulin. 

 

Limit Workout Volume

 

Volume in a workout context can be defined as the number of sets you perform per bodypart. Doing too many sets promotes catabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller bodyparts, and 10-12 sets comprising three exercises for larger bodyparts. 

 

 

Courtesy of GetBig.com

Butt & Tummy 10-MIN Workout

Uploaded by superbusyhumans on 7 Oct 2011

Advanced outdoor workout, shot on the North Shore of Maui, focusing on butt, hips, and abs. Killer products available at: THE3GIFTS.com

In Search of Thicker Pecs: A Machine Workout

  Stacked to the Max by Robby Robinson  

Tired of throwing around heavy barbells in search of thicker pecs? For variety, try this balls-out machine workout for maximum shock value...

I've been in this crazy business for 30 years. Machines come and go, champions come and go, but one thing that never changes is the basics: the mainstream exercises and training principles that act as the glue to keep a consistent workout program in place.

As a Master's Olympia champion, I am asked by many young bodybuilders if there are any secrets to my longevity. The secrets are simple: perform each movement with precise form and technique; develop a link between the mind and muscle; and strive for intensity, focus and complete concentration. My goal is to lift until I experience that burning sensation. I want to feel the muscle, not the joints and tendons, handling the heavy loads.

The mind muscle link applies equally to free weights and machines. After all my years of toiling in the gym, I know that the last thing I want to do is endlessly repeat the same chest routine. Varying my workouts helps to overcome the monotony of training, and that's why heading to the machines, just for a change of pace, is so important to the effectiveness of my chest routine.

Packing on pec mass through machine training is no problem, provided that I select exercises that don't get too high tech. Yes, I will experiment with all the new equipment that comes along, but the more basic and traditional machine movements are the ones I rely on to build a chest that's chiseled with cross-striations and balanced from top to bottom.

---

Shake it Up

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Making consistent progress over the long term means varying intensity from one workout to the next. For all movements in my chest program, incline bench presses (the lone free weight exercise in this group), vertical bench presses, pec decks and cable crossovers, I will do four sets of either 10 - 12 reps (if I'm working light) or five reps (if I'm working hard and heavy). On a heavy day, I'll typically do a warm up set of 12 - 15 reps and then follow with three sets of five reps with a fairly heavy weight.

On lighter days, my rule of thumb is to increase the weight in 10 to 20 pound increments. I'll go to muscle failure on the fourth and final set to break the muscle down. And to keep things fresh, I will periodically experiment with drop sets; it's another method of stimulating growth and packing on maximum muscle mass. 

I'm really like a little kid in a sandbox playing with a new toy. My goal is to have fun with bodybuilding. There's no sense walking in the gym if you're not going to enjoy yourself. 

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Top Heavy

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My chest routine begins with incline bench presses. I do these when I'm fresh so that I can handle the heavy poundages required to add thickness to my upper chest. How heavy will I go? It depends on how I feel when I walk in the gym. I trust my instincts, and my body, to tell me what I'm capable of on any given day.

The incline barbell press is similar to its flat bench counterpart; the primary difference is that I place myself in a fixed position that allows me to isolate my upper pecs. I slowly lower the bar to my clavicle before propelling the weight from my elbows, not my hands, to the top. I go for a squeeze, contracting my upper pecs, then lower the bar to my clavicle. I'm very careful to keep the mind muscle link in place for every rep, especially towards the end of the set. The emphasis, as always, is on keeping tension on the muscle at all times. If you let the muscle relax, it will not grow.

I go next to the vertical bench press, which is almost like doing a standard bench press. The unique alignment of this movement, however, puts my arms in a pre-stretched position than enables me to get a different type of contraction. I keep my back arched throughout the movement to isolate my pecs. I try to push with my elbows and really feel the muscle involvement, that mind muscle link of complete concentration. I never try to push with my hands or force the weight to do anything. My upper body stays under control and focused on working the pecs in complete isolation. I never press from my shoulders; doing so puts more emphasis on the delts than it does on the pecs.


I vary my grip from workout to workout. Sometimes I'll use the palms down approach standard with this machine; at other times, I'll grab the vertical handles with my palms facing each other, which is not unlike the hand positions I used on the old Nautilus chest machines. By using a vertical grip, I can change the angle of attack on the muscle. I've notice that the vertical grip lets me feel a greater contraction in my pecs at the top of the movement, allowing me to generate more squeeze and to stretch the pecs farther back in the starting position, much deeper than with the standard grip. Be aware, however, that with the palms facing grip, you engage more of the triceps in the action, so they'll get a little pumped too. 

Now I'm ready for the pec deck. Alignment is crucial: My elbows are parallel to the floor and move evenly across the center of my pecs. I push from the inside of my elbows and squeeze right down the middle of my chest. Keep in mind that it's a strict movement, don't jerk your body around. Focus all your mental energy on squeezing the pecs. 

After the pec deck, it's time for cable crossovers. I never bend too far at the waist. I flex, but do not hyperextend, my elbows in the starting position. This allows me to drive with my chest, placing the emphasis on contracting the pecs. Of course, I go for an intense squeeze at the bottom, pushing the handles together and letting the pecs do the work. At times, I will actually move beyond the crossover position at the bottom, turning my wrists over so that my palms are facing the floor. I'll go for an extra squeeze, holding the contraction for one or two seconds before releasing it nice and slow as I return to the top. 

The key to building mass with machines is to feel what you're doing. Don't be robotic. Focus on the muscle you're isolating. You can't always train balls out with heavy free weights, and this mostly machine workout for chest is an effective alternative. It's worked for me, and I've been training injury free for more than 30 years. 

Courtesy of GetBig.com

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The 10 Basic Rules Of Body Mass

By Chris Cormier


This article was written by Chris Cormier, and featured in Flex Magazine, May 1995 issue. 
Mass is no mystery. Attaining it is quite simple and straightforward. All you have to do is bust your gut and apply the following 10 basic rules.

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1. Use Free Weights for all Heavy Sets

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As heavy as some machines might feel, they do not involve as much of the ancillary muscles areas as do free weights and, therefore, do not build as much compound mass.

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2. Utilize Compound Movements

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How you perform an exercise is perhaps the most important dynamic in building mass. If you want full, hard bulk, do not isolate. Instead, use what Dave Draper calls 'body thrust' to compound the involvement of all the muscles in the area. Also, don't fall for the theory that cheating robs you of separation. On the contrary, it augments the compound benefit and builds even greater size so that there's more muscle in which to carve separations.

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3. Find areas of improvement

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Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. If you use cables, do so at the end of your workout. Never count cable sets as muss building sets.

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4. Experiment to find your best mass building exercises

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I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren't growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. I therefore stopped squatting and switched to leg presses and hack squats instead. My legs are now better than ever.

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5. Avoid injuries

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Be wary of dangerous exercises. Squats and flat bench presses, for example, possess the highest injury potential, so I stay away from them. I can't count the number of individuals whose bodybuilding careers were ended by torn pecs, slipped discs or strained erectors. With proper knowledge and execution, you can get commensurate or even better growth from exercises that work those muscle groups thoroughly without placing undue stress on tendons and ligaments.

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6. Utilize optimum sets

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Use a range of 16 - 20 total sets per bodypart.

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7. Don't count exercises

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There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some muscle groups, there might be only one or two movements that work them effectively. In those cases, you should do 16 - 20 sets of one exercise, or 8 - 10 sets each of two exercises.

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8. Perform optimum reps

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I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn't mean you should avoid going as heavy as possible now and then.

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9. Flirt with maximums

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Check out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. The body cannot consistently take that type of training. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. For example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500. Instead, I make sure I can do 465 for at least four reps before I go to my max.
10. Eat your meat

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The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass.

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Courtesy of GetBig.com

Lift & Tone Booty Routine With Katrina | Tone It Up Tuesdays

Published on 25 Sep 2012 by LivestrongWoman

Check more booty workouts: http://www.youtube.com/playlist?list=PL0FB87524FD93A7F1&feature=view_all

Hey everyone! Today, I'm going to show you my favorite booty routine. So get ready to follow along for some great toning, lifting and fun!

Be sure to check out Katrina's awesome Sleek & Slender Abs routine: http://www.youtube.com/watch?v=WlTfvNm5ZSA

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Printable workout: Coming soon!

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Have a question for us? We'll be around all the time, so leave a comment or video response below. We'd love to hear what you think!

Since founding their company Tone It Up (ToneItUp.com) in January 2009, certified personal trainers Karena Dawn and Katrina Hodgson have opened a fitness studio in Hermosa Beach and launched a workout DVD series. They were recently called the "New Faces of Fitness" by Jane Fonda.

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The Seven Sacred Rules for Packing on Muscle Weight You Should Never Break

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1. Eat at least five times a day, every two to three hours.  You must keep your system saturated with amino acids and glycogen from protein and carb sources, respectively, if you want to push muscle growth to abnormal levels. You  never know when your body will need these precious nutrients. What's more, not eating every few hours can cause the starvation mechanism to kick  in,  which  signals your body to begin consuming  its own muscle tissue.
2. Center your bodybuilding program around the big compound movements, such as squats and presses. You should strive  for maximum efficiency of effort, or to work as many muscle groups as possible with as few sets as possible. Squats, for example, train not only your quads but also your lower back and glutes, so direct work for the muscles that assist during the squat should be minimal. This leaves more of your recovery ability to help in the growth process when you're out of the gym.
3. Don't  do more than 30 all-out work sets at  any workout, and  less is usually better. Overtraining is the number one reason most bodybuilders can't pack on muscle weight.
4. Don't train more than two days in a row. Your  muscles aren't  the only things that have to recover after a heavy workout; your entire nervous system needs a rest too.
5. Have a protein drink immediately after every traning session. Research  indicates that  boosting insulin levels right after an intense workout promotes muscle protein synthesis, which leads to faster growth.
6. Take  a  break after four to six weeks of  high  intensity training.  Either  take  a full week off  or  downshift  your intensity  for two weeks. This lets you recuperate fully  and  in many cases promotes a new growth spurt.
7. Keep  your  cruise control on. Try to keep your cool during the day no matter what. Getting overly excited can stress you out and cause excessive energy burn, energy your body could be using to fuel extraordinary muscle growth.

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Courtesy of GetBig.com

Female Muscle - 2011 National Championships

Published on 14 Apr 2012 by USAMuscleWomen

Stage & Backstage Videos on DVD and Blu-ray. See more at http://USAMuscleWomen.com/view/?wc=132

Bikini & Muscle Women - 2011 IFBB PBW Tampa Pro

   

 Uploaded by USAMuscleWomen on 5 Nov 2011

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