Categories
Meta
Blogroll
Exercises's Articles
The Fastest Way to Build Muscle and Develop a More Powerful Looking Chest
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
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
Home gyms: Build strength without going to the club
jamiehanson asked:
In present times people have felt a wild fad of joining fitness centers to remain healthy and build strength. Gym is the best place where one can calm and enjoy as well as boost up his endurance by exercising regularly and sincerely. But then a lot of the people do not really feel ease to work out in clubs and fitness centers. There are various reasons why people dislike going to the gym, like a lot of the people may not like crowded places, some may feel timid to workout in front of others, or a few others may feel conscious as they may not have a proper body where as a few others may feel lethargic to drive to the gym, etc.. Well there may be various reasons why people may not feel like exercising in a local gym or fitness clubs. Whatever may be the reason, you have a perfect solution for every problem. The fines alternative available for you is Home Gyms, which is ideal for you if you wish private ambience, away from crowd, feel free while exercising with nobody gazing at you, nor do you have to drive long distances to reach the gym. And that’s not enough, the home gyms are quite compact and comfortable to workout, all under one roof, as you will get all types of exercises in one giant equipment with various settings. Now this really sounds wonderful! But its true, your home gym is ideal fitness equipment where you can enjoy all the services of a normal gym. But you need to think certain points while you buy a home gym, as you are going to put in a large sum for this amazing piece of fitness equipment. Primarily, you have think about spacious place in your home which can accommodate this giant equipment comfortably so that you are not limited while exercising. The space should be large enough so that you feel liberated while doing any sort of exercise. Another important point is to see if your home gym is specialized enough to give you almost all the work outs to tone your entire body in one compact piece of equipment. And if it really gives you all the exercise that are available in the gym, then its meaningful paying a large sum. But due to its numerous benefits, people often never mind paying in home gyms. People really enjoy exercising on this as they feel fresh without spending too much time to reach the gym, your home gym is present 24/7 for all 365 days of the year, so you do not miss a single day of your exercise. You will get a wide range of home gyms to select from, with various attributes and working style, each one has its own benefit, so select one that interests you most. You do not need to have a private instructor as the home gym is quite convenient to handle and use, moreover, home gym handbooks give a thorough explanation about each part of the equipment along with images and benefits of every workout. So what else do you expect in your home gym. Buy one and get going. Enjoy the benefits of home gym and keep yourself hale and hearty. Live a strong life with home gyms.
Muscle Gain
In present times people have felt a wild fad of joining fitness centers to remain healthy and build strength. Gym is the best place where one can calm and enjoy as well as boost up his endurance by exercising regularly and sincerely. But then a lot of the people do not really feel ease to work out in clubs and fitness centers. There are various reasons why people dislike going to the gym, like a lot of the people may not like crowded places, some may feel timid to workout in front of others, or a few others may feel conscious as they may not have a proper body where as a few others may feel lethargic to drive to the gym, etc.. Well there may be various reasons why people may not feel like exercising in a local gym or fitness clubs. Whatever may be the reason, you have a perfect solution for every problem. The fines alternative available for you is Home Gyms, which is ideal for you if you wish private ambience, away from crowd, feel free while exercising with nobody gazing at you, nor do you have to drive long distances to reach the gym. And that’s not enough, the home gyms are quite compact and comfortable to workout, all under one roof, as you will get all types of exercises in one giant equipment with various settings. Now this really sounds wonderful! But its true, your home gym is ideal fitness equipment where you can enjoy all the services of a normal gym. But you need to think certain points while you buy a home gym, as you are going to put in a large sum for this amazing piece of fitness equipment. Primarily, you have think about spacious place in your home which can accommodate this giant equipment comfortably so that you are not limited while exercising. The space should be large enough so that you feel liberated while doing any sort of exercise. Another important point is to see if your home gym is specialized enough to give you almost all the work outs to tone your entire body in one compact piece of equipment. And if it really gives you all the exercise that are available in the gym, then its meaningful paying a large sum. But due to its numerous benefits, people often never mind paying in home gyms. People really enjoy exercising on this as they feel fresh without spending too much time to reach the gym, your home gym is present 24/7 for all 365 days of the year, so you do not miss a single day of your exercise. You will get a wide range of home gyms to select from, with various attributes and working style, each one has its own benefit, so select one that interests you most. You do not need to have a private instructor as the home gym is quite convenient to handle and use, moreover, home gym handbooks give a thorough explanation about each part of the equipment along with images and benefits of every workout. So what else do you expect in your home gym. Buy one and get going. Enjoy the benefits of home gym and keep yourself hale and hearty. Live a strong life with home gyms.
Muscle Gain
Some Muscle Building Myths Debunked
Abhishek Agarwal asked:
All kind of common myths circulate about how to build muscle. Most people will tell you that you need to do 12 reps, that is 12 repetitions, of a weight exercise if you want to build muscle. This is a fiction. It is not the number of repitions that build the muscle but the time that the muscle spends under tension.
The trick is to do the exercise more slowly rather than do more of them. A few repetitions performed slowly will have more effect than repeating the exercise more often more quickly.
Using slightly heavier weights and performing fewer reps will have the best effect on building muscle mass.
It is important to increase the weights slowly. You should begin with weights that well within your ability to lift them. Gradually progress at each session to heavier weights. Stop if you feel any pain and go back to the previous weight.
Always make sure that you warm up before beginning your weight training. This will avoid muscle strains. After the session make sure that you stretch the muscles to ensure that they do not become tight and stiff.
Another common myth is that reps should be done in three sets. There is no magic involved here. The idea of breaking your reps into sets is just a way of introducing a period of rest into the weight training. This is important if you want to avoid muscle strain.
You will often hear that you should do three to four exercises for each muscle group. Generally speaking this will not be enough to build muscle effectively. You need to work the muscles more than that.
The injunction not to let your knees go beyond your toes has probably baffled you unless you have a good trainer to explain it. This is in fact perfectly true. Studies have shown that you are more likely to suffer injury when doing squats if your knees go beyond your toes.
Researchers at Memphis University found that knee stress was much higher when the knees went beyond the toes. But they also found that hip stress was greater if the knees were not allowed to move forward.
The best solution seems to be to focus on the position of your upper body when doing squats and lunges. If the upper body is kept upright then the stress on both knees and hips is reduced.
Some of the best guidance for preventing joint strain can be found in yoga manuals. A few classes with a good yoga teacher may be a good way of developing the correct posture for weight training.
Another common myth that you will hear in the gym is lift weights draw abs. The idea is that the abdominal muscles support the spine so by pulling them in you will protect the spine from injury.
But the muscle you draw in is the transverse abdominis is not the most important one in protecting the spine. All the abdominal muscles work together to protect the spine. So by deliberately working one muscle you may prevent the others from doing their part.
Again posture is your best guide. Keeping the spine straight when you perform an exercise will ensure that all the abdominal muscles come into action.
The single most common myth is that if you work out every day you will build more muscle. This is not true. Muscle builds because cells are damaged in the process of exercise. When the body repairs that damage it makes the muscle stronger. You need to allow your muscles a day to rest so that your body can do the essential work of repair.
Muscle Growth
All kind of common myths circulate about how to build muscle. Most people will tell you that you need to do 12 reps, that is 12 repetitions, of a weight exercise if you want to build muscle. This is a fiction. It is not the number of repitions that build the muscle but the time that the muscle spends under tension.
The trick is to do the exercise more slowly rather than do more of them. A few repetitions performed slowly will have more effect than repeating the exercise more often more quickly.
Using slightly heavier weights and performing fewer reps will have the best effect on building muscle mass.
It is important to increase the weights slowly. You should begin with weights that well within your ability to lift them. Gradually progress at each session to heavier weights. Stop if you feel any pain and go back to the previous weight.
Always make sure that you warm up before beginning your weight training. This will avoid muscle strains. After the session make sure that you stretch the muscles to ensure that they do not become tight and stiff.
Another common myth is that reps should be done in three sets. There is no magic involved here. The idea of breaking your reps into sets is just a way of introducing a period of rest into the weight training. This is important if you want to avoid muscle strain.
You will often hear that you should do three to four exercises for each muscle group. Generally speaking this will not be enough to build muscle effectively. You need to work the muscles more than that.
The injunction not to let your knees go beyond your toes has probably baffled you unless you have a good trainer to explain it. This is in fact perfectly true. Studies have shown that you are more likely to suffer injury when doing squats if your knees go beyond your toes.
Researchers at Memphis University found that knee stress was much higher when the knees went beyond the toes. But they also found that hip stress was greater if the knees were not allowed to move forward.
The best solution seems to be to focus on the position of your upper body when doing squats and lunges. If the upper body is kept upright then the stress on both knees and hips is reduced.
Some of the best guidance for preventing joint strain can be found in yoga manuals. A few classes with a good yoga teacher may be a good way of developing the correct posture for weight training.
Another common myth that you will hear in the gym is lift weights draw abs. The idea is that the abdominal muscles support the spine so by pulling them in you will protect the spine from injury.
But the muscle you draw in is the transverse abdominis is not the most important one in protecting the spine. All the abdominal muscles work together to protect the spine. So by deliberately working one muscle you may prevent the others from doing their part.
Again posture is your best guide. Keeping the spine straight when you perform an exercise will ensure that all the abdominal muscles come into action.
The single most common myth is that if you work out every day you will build more muscle. This is not true. Muscle builds because cells are damaged in the process of exercise. When the body repairs that damage it makes the muscle stronger. You need to allow your muscles a day to rest so that your body can do the essential work of repair.
Muscle Growth
