4 Must –Do Exercises For Chest

4 Must –Do Exercises for chest to Build a great chest isn't rocket science but needs lot of dedication and hard work like any other body part. Barbell bench press is one of the staple exercises to build huge chest and intensity is the key. We can also use reverse grip decline bench press along with inclined barbell bench press to vary the routine.

The 4 must –do exercises for chest, which I suggest to vary one’s routine are as follows:

Inclined Bench Press     5 Sets of 6 – 8 Reps

Reverse Grip Decline Bench Press      4 Sets of 6 Reps

Dumbbell Fly’s        4 Sets of 6 Reps

Machine Fly’s     5 Sets of 6 – 8 Reps

Aesthetics VS Mass Monsters

There was a time when bodybuilding was celebrated and had its glories days, I can say up until the early 90’s.  It wasn't in terms of prize money, big stage or the huge publicity. It was then, that we all could relate their physique to that of herculean physique. These physiques classified by broad shoulders, thick back, small waist and huge chest all in proportion with one another.         

 

Steve reeves, Reg Park, Bill pearl, Larry Scott, Arnold, Franco, Frank Zane just to name a few all were classic physiques and at the same time they were phenomenally strong. Today’s bodybuilding lacks symmetry and aesthetics which was the trademark of golden days of bodybuilding. Now that even Arnold has showed his displeasure and voiced out his opinion about judging and sad state of bodybuilding. Hopefully changes will be made and physiques with Aesthetics look will be rewarded.

Total Body Stretching

Stretching is a vital aspect in your daily workout, if you are trying to maximize your muscular development and fitness. People who already invest say ten minutes a day stretching need not worry to read this article. Stretching helps you strengthen & develop quickness, endurance and most importantly flexibility. Stretching is awesome activity that can be used to avoid injuries and muscle damage. Ever wondered why martial artist emphasize on stretching? Not just to do those fancy kicks. Yes stretching is what makes them develop speed, power and balance.  Those round house kicks are not only great to watch but are also very powerful. Best example would be martial arts expert & Hollywood action star Jean clued Van damme also known as “muscles from Brussels”. 

First important thing one must do is to thoroughly warm-up before stretching. Stretching a cold muscle is not a good idea, muscles are like rubber band. If you stretch a rubber band when it’s cold, it won’t stretch beyond a certain point and it breaks, same applies to muscles. So way to stretch is to warm-up first, then do the stretching exercise followed by your workout or you can do post- workout stretching. The best thing about post-workout stretching is that your muscles are already warmed-up and trained so need not bother about improper warm-up.

One of the most misconception about stretching is it’s mistook for warm-up. Now warm-up and stretching are two different things, Stretching is not warming up! It is, however, a very important part of warming up. Warming up is elevating the body temperature to a specific degree say about 1.5 to 3 degrees Fahrenheit. Stretching is beneficial in avoiding injury to joints, muscles, and tendons, reduce muscular soreness and muscular tension. Helps develop kinesthetic senses, enhances physical fitness. If you stretch too aggressively, it reduces flexibility and can cause injury, thus the way to stretch correctly is to avoid the pain threshold. Help yourself in a position where the target muscle feels tight but still comfortable and hold this position for 10-20 seconds, and then release the stretch. Once you’re done with earlier discussed way of stretching then move further to bit intensify the stretching technique. Stretch the same muscle group again for say around 20 to 30 seconds but focus on greater relaxation; it helps loosen up the muscles. 2-3 circuits of this system of stretching are enough to warm-up and cool down your body. Some of the body parts you can stretch before starting any weight training would be: Achilles tendon, Hamstrings, Adductors, Hip flexors, Lateral torso. We’ll try implementing these techniques in your daily quest for fitness and trust me will notice a different.          

Quick circuit workout

I hear people all the time that they don’t have time to workout be it at home or at the gym. I refuse to agree with that and believe that everyone has at least 1 hour in a day and they can work out. However if you are extremely busy then do try this quick circuit training workout. It would hardly take 15 to 20 minutes and will make you fit and strong.

Here is what you do:

Do 10 reps of 6 sets of wide and close grip pull ups alternating with wide and close grip push ups.             

                                

How To: Smith Machine- Barbell Rows

One Arm barbell smith machine rows can be used by beginners as a substitute to Barbell Rows.

Crazy Leg Workout

Quad Training with H.I.T Method, with all intensity helps in transforming not only a diced quad muscle but also helps over all physique. Did a leg workout and wanted to mix it up a bit, so did 45 minutes of Stationary Bicycle at higher pace which not only is a great cardio exercise but also helps build quads. Then went on to do a 100 Reps of Machine Leg Press, felt good and ended up doing 133 Reps. The last exercise was Hack Squat did 4 Sets of 10 – 12 Reps. Do this with 20 seconds rest in between the sets and your legs will be on fire.

Here is the Leg Routine:

Stationary Bicycle 45 Minutes

Machine Leg Press 133 Reps

Hack Squat 4 Sets of 10 – 12 Reps

Killer Triceps workout for Huge Triceps

If you need to build big Arms you got to build huge triceps. Triceps is 66 percent of your Arm, so rest is your biceps. Triceps has three muscle heads they are; lateral, middle and long head. Long head of the triceps is the largest muscle head of the three.If you want to get huge triceps here is my Killer Triceps workout for Huge Triceps.

Triceps responds to various moments like dipping, press down and extensions. I suggest you to use various training strategies or training methodology to force the muscle to grow. You can use the shocking principle, forced reps and drop sets to name a few.

The top three exercises I suggest for building Killer Triceps and exercises for huge triceps are skull crushers, close grip bench press, dumbbell extensions or barbell extensions and Dips performed on a parallel bar. Use these exercises in your triceps workout routine and you will see great improvement in your triceps thus increasing the overall size of Arms.This is the recipe for Triceps workout for Huge Triceps

Here is a training video of me, training triceps at Fitness World Gym Bangalore. I performed following exercises.

Close Grip Bench Press - 5 Sets of 8 Reps

Parallel Bar Dips - 5 Sets of 8 Reps

Skull Crushers - 5 Sets of 8 Reps

Best Exercises for Thicker Back

Exercises Performed:

Dead lifts 5 sets of 5 Reps

Barbell Rows 5 sets of 5 Reps

Lats pull down alternating close and wide grip 3 Sets Of 8-14 Reps

Pull Ups To Failure

5 Exercises For Massive Shoulders

Shoulder muscle can be a very stubborn body part for some despite hard training sessions and constant effort. Some don’t see the results they would like to see on them otherwise. Try these 5 exercises and you will see your shoulders responding to workouts in no time!

5 Exercises for Massive Shoulders is something which has helped me to make lot of gains and make my shoulder muscles respond with great development. Shoulder muscles have 3 heads which are front, rear and side, I recommend always do the compound movement first which hits every fiber in your shoulder muscle and gives you that great foundation with mass.This is how I learned how to build shoulder mass.

Clean and press, military press are some of the best compound exercises which you can start your shoulder workout with and make sure you go heavy on them without compromising the form. I suggest do 5 sets and no more keep the rep range around 7-10 and you will definitely feel the intensity and over a period of time great results. Shoulders as we know makes a big impact; consider you hitting a back double biceps pose and a greatly developed shoulder will make a big difference between an average pose and a great pose.

The wider your shoulders are the beautiful your frame looks and when your side delts are huge they make your arms appears more defined and ripped. Hit lateral raises one Arm or both arms at the same time to hit those side delts.

Do these 5 exercises in the same order and rep range and your shoulders will start responding in no time

Barbell Clean and Press 5 sets of 7 Reps  

Dumbbell Press 5 sets of 7 Reps   

One Arm Lateral Raises   5 sets of 10 Reps   

Arnold Press 5 sets of 10 Reps.

Barbell Shrugs 5 sets of 6-8 Reps   

Try these exercises and start saving money for a bigger sports jacket, because in sometime you will not be able to fit into one you already have!

Greg Plitt Dead at 37

Greg Plitt is a world famous fitness model, certified fitness trainer and Actor. 

He passed away on 17 January2015, he was 37 year old. He is a legend in the fitness industry that has helped thousands of people transform their physique.

3 Exercises To Get Big Arms

How to build biceps fast? How to get big Arms? These are questions people often ask. Desperate times ask for desperate measures, you need big arms you got to train big and hard, that’s the only way! Big on basics and heavy on the curling bar is what I say is the formula.

I am not saying this is the magical recipe for massive arms but definitely it will put you on the right path for to get those huge arms. 3 Exercises to Get Big Arms is something that I have tested and used in my Arm workout routine and gained lot of size on my arms. So if I am saying this program or the exercise works then it definitely works, as I have seen the results first hand. Throw way those 20 reps of this and 25 reps of that, if you want big arms. Sure those routine might give you the pump by they aren’t going to help you with building massive arms.

Arms have can be broken down into two muscle groups, biceps and triceps. Triceps is the biggest muscle group in your entire arm and training them can get you huge size, I have covered that in my previous article with workout video on Triceps workout for Huge Triceps. But here we are chasing the second link in the huge arms which is the biceps!

Lots of sets and moderate reps is the mantra, when say moderate you go to failure. Failure here on the entire workout has to be around 7 -8 rep range so adjust the poundage accordingly.

Barbell curls 10 sets to failure

Seated barbell curls 6 sets to failure

Preacher curls 6 sets to failure

Hammer curls 5 sets to failure

Do the outlined exercises in the same format and will see your biceps growing big like that of Larry Scott!

Nutrition – Fish and Shrimp

Shrimps:

Shrimps are excellent source of high protein.

No carbs and No fat.

They are an unusually concentrated source of the antioxidant and anti-inflammatory nutrient called astaxanthin.

It’s not unusual for a single 4-ounce serving of the shrimp to contain 4 milligrams of astaxanthin.

Astaxanthin known for its anti-inflammatory and antioxidant properties.

Fish:

Fish is a food of excellent nutritional value.

Fish provides high quality protein and a wide variety of vitamins and minerals.

It’s rich in Vitamins A and D, phosphorus, magnesium, selenium and iodine.

Jacked and Ripped Men of Hollywood

Hollywood has always displayed great heroic characters on screen and some of the actors have gone to great length to match the role. Rambo, Rocky, Commando, Terminator, Hercules, 300 and Thor, the list goes on and on. Few Hollywood actors have put in great effort and dedication to make the role memorable and some do sport that physique throughout their life.

Few of the Hollywood actors who personified the movie role and do have great physiques off-screen too are as follows:

1.Arnold Schwarzenegger.

2.Sylvester Stallone.

3. Jean Claude Van damme.

4.Dolph Lundgren.

5.Dwayne Johnson.

6. Jason Statham.

7. Vin Diesel.

8.Ryan Reynolds.

9.Chris Hemsworth.

10.Matthew Mcconaughey.