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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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How to do Yoga for Weight Loss

Uploaded by MahaloYoga on 17 Jan 2012

The Complete Guide to Beginning Bodybuilding

By Bill Geiger & Larry Shackelford, Muscle & Fitness Magazine


Starting a bodybuilding program can be a daunting experience. You visit your local gym only to see intimidating, big armed men and lean, muscular women training with a serious attitude. You look around and are dazed by the expansive array of equipment. How dies it all work? Even the vocabulary seems like a foreign language: spotting, pyramid training, gastrocnemius, reps, periodication.

Whew! Would it help if we reminded you that even Arnold Schwarzenegger, perhaps the greatest bodybuilder of all time, had a first day in the gym? If fact, we all did!

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Getting Started

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Great - you've decided to try bodybuilding. Perhaps you want to build mass, tighten up your midsection or slim down; those are all possible with strength training. Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term),m you should follow a clearly defined program.

Don't expect us to provide you with any so-called success; let's state for the record right now that some training methods are smarter and better than others, but nothing resembles a secret. Our role here is to teach and guide you through your first three months so that you can take your training to the next level and design a personal routine that meets your needs.

Is there one program that's right for everyone? No. Did you really expect that one routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested in competitive bodybuilding? Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It's really not so difficult. But before you get started, here are some points you'll want to consider.

1. Get a physician's release if you are over 40 or have had any sort of previous injury or impairment.
2. Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you'll achieve them. 
3. Commit yourself to three months before making any judgements about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?

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Designing Your Exercise Program

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Before getting into your program, you need to develop an understanding of how and why you're building your exercise routine. Although we've gone ahead and designed a program for you, just about everything in ti can be changed depending on your particular circumstances. Your primary objective here, as a beginner, is to build a solid foundation - and not just any training program will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.

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Bodypart Training

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Bodybuilders group exercises by bodypart and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different bodyparts back to back with no rest in between).

Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominals and arms (biceps, triceps).

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Exercises

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You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)

Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use the in your training arsenal.  Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper pectorals more effectively. When you put exercises together to form a routine, you'll want to include those movements that hit the same muscle in different ways. That's why you normally include 2-3 exercises when you work each bodypart.

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Weights

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During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.

Even an experienced lifted should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still east? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)

Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.

The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.

Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding.

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Sets

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A set is a combination of any number of reps of a single exercise. As a beginner, you'll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given bodypart) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.

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Reps

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A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.

After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.

Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).

Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it. 

After you build you base, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like powerlifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You'll get stronger as you build muscle, but training to maximuse strength isn't identical to the type of training that maximizes mass.)

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Proper Form

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We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.

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Speed of Movement

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Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with ballistic movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).

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Breathing

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Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.

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Rest between Sets

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In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.

If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won't be able to lift as heavy, but you'll be stressing your endurance. Of note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.

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Use a Full Range of Motion

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Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.

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Training Frequency

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Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.

If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.
The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.

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Training Duration

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If you follow the exercises, sets, reps and rest prescription, you should complete your resistance training in about an hour. Never mind those two hour plus sessions; who could possibly maintain the high level of intensity and mental fortitude of a marathon training session? What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that. 

Courtesy of GetBig.com