Derek Manuel asked:


omes to developing a bigger and stronger chest, the first exercise that comes to most peoples mind is the bench press. Although this is perhaps the fastest way to build muscle on your chest, there is another lesser known exercise that can really give you a much more powerful and broader looking frame. The manner of this exercise not only strengthens your chest, but it expands your rib cage like no other exercise, giving you that Hercules look.

So what’s the exercise? The fastest way to build muscle on your upper body and chest area is actually two completely different exercises combined together: breathing squats and pullovers. “Squats?” you say, “how the heck are squats going to give me big and powerful chest?” These are not just regular squats.

If you have read any of my other articles or my newsletters then you will know by now how much I favor breathing squats when it comes to gaining weight and building muscle mass, especially in a workout program for hardgainers.

The difference between breathing squats and regular squats is, evidently, the way you breathe. Here’s how you do them:

First: You can either do them with light weight or really heavy weight, depending on whether or not you want to increase your strength as well as your size and weight.

Second: Between each rep right before you go down, take at least three HUGE breaths. This is the most important point in this exercise. You must force yourself to inhale AND exhale as deep as you possibly can. Use your mouth instead of your nose so you can **** in as much air as you can.

Third: On the last breath before you go down, breathe all the way in and hold it as you go down, then when you come back up blow it out with all you got. Repeat for the rest of the set.

Fourth: After you get past the tenth rep, inhale and exhale at least FIVE times before each rep instead of three, the more deep breaths the better.

Immediately after your squats without taking any time to rest, flop down on or across a flat bench with a light dumbbell and do a set of 20 pullovers. As you lower the weight inhale as much air as possible, and as you bring the weight back up exhale. The purpose of the pullover is not to build strength or muscle but to stretch out your rib cage. So really focus on getting a good stretch when you lower the weight.

As you can see, the breathing in these exercises is the main thing. To make sure you are doing the squats correctly, really emphasize on filling your whole diaphragm with air so that your chest really sticks out after your inhale.

These two exercises together combined will really expand your rib cage and after a few weeks you will notice two main differences: your chest will look much larger and more powerful and you’ll be able to **** in a lot more air then you used to.

The best way to do these two exercises is just a couple sets of really high reps. My suggestion would be one set of 20 if you are using really heavy weight on the squats, or two sets of 20 if you are using light weight. Try getting to the point where you can count to at least 5 while inhaling and to at least 3 while exhaling.

Try these for a few weeks and you will notice tremendous size difference in your frame, mainly your chest and back. You will then be well on your way for that Hercules look.



Muscle Growth

Shawn Lebrun asked:


There are many different muscle building exercises out there to try.

Some of them are more common than others so you may have already heard about them. It is a good idea to find out what is out there to choose from though.

That way you can select those you are able to do into your exercise plan.

You want to have a variety of muscle building exercises that you try in order to gain the most mass from your efforts.

Squats are the perfect muscle building exercise for you to get muscle mass in your legs. Take your time to do each one correctly and all the way through.

You want to work on repetitions more than on the amount of weigh you are using.

As you can do more and more reps you can increase the amount of weight you use. Make sure your feet are wider than your shoulders in order to help you balance the weight properly.

Straight leg dead lifts will also help you with muscle building in the legs. Such exercising will work your hamstrings.

Make sure you are flexing your hamstrings as you are lifting in order gain the most benefits from this type of muscle building exercise.

You also want to bend your hips so that you avoid any type of strain on your back during the routine.

Dead lifts are often returned to as simply weight lifting. This type of muscle building exercise is very common. It is going to help you build muscles in many areas of your body.

It is a good idea to do this type of muscle building exercise with a spotter. That way someone is there to assist you if you need it.

Work on your reps and continue to increase the weight as you are able to.

You also want to have a spotter when you use the bench press for muscle building.

Your overall form during this type of exercise is going to determine what type of results you get from it. Your body needs to remain in place.

Focus on keeping your bottom firmly on the bench as you lift. If you are raising it up then you are hindering your muscle building efforts.

Make sure you are using your chest muscles to help you with the lift as well instead of just your arms.

Paying attention to safety is very important when you engage in muscle building exercises.

Make sure you understand the right way to perform them. If you aren’t sure ask someone to show you.

If you are working out on your own then you can look in a book or you can watch a video online.

While you want to push your body to do the best it can dont require it to do more than it should.

You want your muscle building exercises to be beneficial to you and that won’t happen if you don’t take care of your body properly.

As you become more comfortable with these common muscle building exercises you can move on to those that are more advanced.



Muscle Gain

CHRIS WEST asked:


When weight lifting, most people are concerned about the amount that they can bench press.  When you use this Muscle Building Program  , you will increase the amount that you can bench in only ten weeks.  The program boasts a fifty pound increase in your bench in the short length of the program.

You might be wondering if it is even possible to gain an increase like this in such a short period of time, but you can.  You will have to pay attention to the guidelines that are presented in the program.  When you use a program that will offer you the kind of results like this, you will have to do it in the correct manner and focus on the results that you are trying to achieve.  The program emphasizes the recovery period that your body will need after such an intensive workout. 

It might seem like a fifty pound increase is an impossible goal, but if you pay attention to the program and follow the guidelines you will reach this goal.  Some can bench four hundred and fifty pounds and can show you all of the tips and techniques for increasing the amount of your bench.  There is some vital information that is necessary to reach this goal and you will receive it all when you use the Critical Bench program.  There are a number of muscles involved in a good bench and you will learn what is needed to get the kind of results that you want.  It is important that you condition these muscles to get the results that you want.

The program will help you with these tips to get the kind of results that the program guarantees.  The position that you use is one of these tips that you will get some great information on.  Stretching, breathing and the grip that you use will also be discussed to make sure that you are making the most of your bench pressing activity.  One of the most important factors that should be discussed is your mind.  You must be in the proper mindset to achieve your results. 

Your outlook will be an important part of your workout.  You will learn how to train your mind while you are training your body.  If you set a goal and stick to your plan, you will realize that goal.  There is also an inclusion of meal plans and supplements that will benefit your workout routine. 

The tips and techniques that are presented will give you an overnight improvement in your workout.  Inexperienced people might overdo the training and risk injury.  Over training will not help you reach your goals.  Go about the routine in a methodical and consistent manner and you will reach them.

This is the most intelligent approach to your workout.  The program will use a five day plan for training with two days off for rest.  Only on the first day of your workout will you be bench pressing.  The rest of the training period will be used to work on the weak parts of your bench and improving on those areas.  This will help you figure out why you are not achieving the results that you want in your bench.  When you do this program it is imperative that you do not overwork your muscles.



Muscle Gain

jmotions asked:

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