It is the dream of every guy to build chest muscles. A well developed chest makes the upper body of a man looks better. Many of us have different goals when beginning chest training. Some wants to build bigger chest muscles, while others only need to tone their chest muscles. Either way, we all have to start from the basics and that is exactly what I'm going to show you here.
1. Before moving to heavy lifting it is crucial to start with warm ups. 1 or 2 sets of light bench press will do the work here. It helps to get the blood moving to chest, shoulders and arms. It always allows you to train safely.
2. Next step is to stretch your upper body. Warm ups and stretching before heavy lifting helps you to keep away from injuries and soreness. It is advised to stretch your chest, arms and shoulders before and after your workouts.
3. Start your actual training with the flat bench press. Bench press is the king of all chest building exercises. It is a basic compound exercise which also add muscles and strength to your shoulders and triceps.
4. Next we can move on to incline bench press. The execution is same as flat bench press but with only one difference that we are using an incline bench instead of flat bench. This is to target upper pecs. Incline bench press is also a compound exercise and a great mass builder for upper chest.
5. Next important one is the dumbbell fly's. It can be usually done on an incline, flat or decline bench to target either upper, middle or lower pec muscles. You should thoroughly warm up before doing fly's to avoid injuries.
6. Experiment with different exercises, sets and reps and find out which one gives you the best results. Generally the total sets for a workout should be no more than 12 and the rep range should be between 6-12. But there is no scientific proof and that's the exact reason why you have to experiment with all these.
7. Try to get more information on chest training and diets. "Knowledge is the power", and it will also helps you to make unique twists to your workouts which can yield better results.
Tuesday, April 20, 2010
Tuesday, January 26, 2010
How to Increase Leg Muscles?
Are you looking to build some muscle mass on to your thin leg? or looking to add muscle mass to your fatty thigh. Then the solution for you is to increase your leg muscles. So how you can increase the leg muscles. So first we can learn about the muscles of leg and later learn how to build those muscles.
Muscles Of Leg
Quadriceps: Quadriceps also known as quads are large muscle group on the front thigh. It acts as the great extensor muscle of the knee. Quads are the powerful and leanest muscles in the human body.
The muscles included is subdivided into 4 heads
1. Vastus Lateralis
2. Rectus Femoris
3. Vastus Medialis
4. Vastus Intermedius
I am not going to go deep into it to make it boring. So just take a look at the image below to get an idea.
Muscles Of Leg
Quadriceps: Quadriceps also known as quads are large muscle group on the front thigh. It acts as the great extensor muscle of the knee. Quads are the powerful and leanest muscles in the human body.
The muscles included is subdivided into 4 heads
1. Vastus Lateralis
2. Rectus Femoris
3. Vastus Medialis
4. Vastus Intermedius
I am not going to go deep into it to make it boring. So just take a look at the image below to get an idea.
Hamstrings: Hamstring muscles consists of the three posterior thigh muscles located on the back of the upper thigh. They are semitendinosus, the semimembranosus, and the biceps femoris.
Image Credit - Hamstring, Wikipedia
Glutes Maximus Muscle: Gultes Maximus, also known as the glutes is the largest muscle in the human body. It is the uppermost of the three gluteal muscles that make up the human buttocks. It is considered as a part of the thigh muscle group.
Image Credit - Gluteus Maximus, Wikipedia
I hope now you have got an idea on the muscles of leg and which all muscle groups you have to develop. So wait for the next part on building thigh muscles.
Thursday, December 17, 2009
Increase Muscles - Tips
If you are looking to increase muscles to one day look like a bodybuilder or fitness freak, then here are some powerful tips you have to keep in mind to build a bigger better body.
1) Train 3-4 times a week with high intensity or taking the last rep to failure. Training to failure is the best way to build muscles fast. But make sure you are not over training.
2) Concentrate more on basic compound lifts like squats, bench press, dead lifts etc. for getting maximum results. I'm not saying to neglect the isolation movements, they have their own place but you must focus more on compound exercises.
3) Do not train a muscle group more than once a week. Your muscles need proper rest to grow. So never train a muscle group more than once a week unless you are on steroids.
4) Do not heavily rely on proteins. Proteins are important in building muscles but they are not the only nutrients you need. You also need carbohydrates, and essential fats to build muscles.
5) Eat 1-1.5 grams of protein per pound body weight. So for example if you weigh 150 pounds you need to take 150 - 225 grams of protein a day. Like wise you also need to eat 2-3 grams of carbohydrates per pound body weight a day. Some heavy trainers even go up to 4-5 grams.
6) Eat six smaller meals a day spaced between 2-3 hours. Each meal should contain a small portion of protein and carbohydrates.
7) Avoid high GI carbohydrates like white bread, white rice products etc. sugar and junk or fried foods. You can have a panned cheat meal a week (its only a meal not a whole day of cheat meals) meals). If you are a hardgainer you can have more cheat meals, 2 or 3 cheat meals a week on bulking. But limit the cheat meals when you are cutting.
1) Train 3-4 times a week with high intensity or taking the last rep to failure. Training to failure is the best way to build muscles fast. But make sure you are not over training.
2) Concentrate more on basic compound lifts like squats, bench press, dead lifts etc. for getting maximum results. I'm not saying to neglect the isolation movements, they have their own place but you must focus more on compound exercises.
3) Do not train a muscle group more than once a week. Your muscles need proper rest to grow. So never train a muscle group more than once a week unless you are on steroids.
4) Do not heavily rely on proteins. Proteins are important in building muscles but they are not the only nutrients you need. You also need carbohydrates, and essential fats to build muscles.
5) Eat 1-1.5 grams of protein per pound body weight. So for example if you weigh 150 pounds you need to take 150 - 225 grams of protein a day. Like wise you also need to eat 2-3 grams of carbohydrates per pound body weight a day. Some heavy trainers even go up to 4-5 grams.
6) Eat six smaller meals a day spaced between 2-3 hours. Each meal should contain a small portion of protein and carbohydrates.
7) Avoid high GI carbohydrates like white bread, white rice products etc. sugar and junk or fried foods. You can have a panned cheat meal a week (its only a meal not a whole day of cheat meals) meals). If you are a hardgainer you can have more cheat meals, 2 or 3 cheat meals a week on bulking. But limit the cheat meals when you are cutting.
Monday, November 23, 2009
Post Workout Meal - The Crucial Part To Building Muscles
"Post Workout Meal and Breakfast are the most important meals of the day". It doesn't mean that you have to skip all other meals or make them value less. To increase muscles you need to eat a balanced meal six times a day. But without having a proper post workout meal you are simply wasting your time in the gym doing the hardcore workouts, strength and endurance training.
You should take two post workout meals to get better results. One meal should be taken within half an hour of your training and other should be taken after one hour. The first meal should contain a portion of fast releasing protein like whey protein shake and high GI Carbohydrates like white bread or white rice products. The fast acting proteins right after the training helps to repair the muscles fast. Enough carbohydrates are needed to refill the muscle carbohydrates/energy stores.
The second meal should contain a portion of slow releasing proteins like chicken breasts and low GI carbohydrates like brown rice or brown bread.
Even though good fats are vital to build muscles, they should be avoided right after training because it slows down digestion. In this case its slows the digestion of Proteins and Carbohydrates.
Another benefits of postworkout meal is that they rarely turns to fat. So 50% of your daily carbs should come from postworkout and break fast meals. That being said, you cannot eat cookies and junk foods and hope it build muscles. You need to eat clean throughout the day, unless the planned cheat meals.
You should take two post workout meals to get better results. One meal should be taken within half an hour of your training and other should be taken after one hour. The first meal should contain a portion of fast releasing protein like whey protein shake and high GI Carbohydrates like white bread or white rice products. The fast acting proteins right after the training helps to repair the muscles fast. Enough carbohydrates are needed to refill the muscle carbohydrates/energy stores.
The second meal should contain a portion of slow releasing proteins like chicken breasts and low GI carbohydrates like brown rice or brown bread.
Even though good fats are vital to build muscles, they should be avoided right after training because it slows down digestion. In this case its slows the digestion of Proteins and Carbohydrates.
Another benefits of postworkout meal is that they rarely turns to fat. So 50% of your daily carbs should come from postworkout and break fast meals. That being said, you cannot eat cookies and junk foods and hope it build muscles. You need to eat clean throughout the day, unless the planned cheat meals.
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