Supersets Weight lifting For Massive Muscle Growth

If you have been lifting weights for sometime or have been reading bodybuilding magazines and journals, you would have probably heard of super setting. However, how often have you seen people super setting when weight lifting? If you did, did you notice those guys who were super setting were almost invariably the bigger boys. If you want to be big, then why didn’t you superset like them?

What is weight lifting superset? A superset is when you perform two exercises back to back with
no rest in between the exercises. There are a few variations of superset such as, antagonistic muscle superset, pre-exhaustion superset and post exhaustion superset…..etc. We will discuss just these 3 of the more popular supersets in this article.

• Antagonistic Muscle Superset

An antagonistic super set is when you exercise opposite muscle group. Although they are opposite muscles, they actually support each muscle during your movements. For example, when you do dumb bell curls for your biceps, when you lower the dumb bells, your triceps are called into action as well. Similarly for the negative movement of a bench press, your back is working too like when you are doing the bent over row.

So for example of an antagonistic superset on your, say chest and back day, do a bench press routine then follow up with a bent over row or vice versa. That will be one superset. Rest for 2-3 minutes and then proceed with the second set and so on. This will work the muscles involved more deeply than mere straight sets.

• Pre-exhaustion Superset

In a pre-exhaustion superset, you work on the same muscle group with an isolation exercise and then follow up with a compound exercise without rest in between sets. For example, still on your chest and back day, you work out with dumb bell flyes (chest isolation exercise) then immediately thereafter with a bench press (chest compound exercise).

By performing with an isolation exercise first (flyes), you pre-exhuast the targeted muscles you are working on, which in this instance are your pectorals (pecs) and then hit your pecs hard again with a compound movement (bench press) that allows other muscles that are still fresh such as your deltoids and triceps to assist your pecs in the exercise.

• Post – Exhaustion Superset

Another version of super setting is the post-exhaustion method. It is the exact reverse of the pre-exhaustion. In other words, lift compound exercise first and then follow up with an isolation exercise for the same muscle group. It will allow you to lift heavier weight for the compound exercise because your targeted muscle group is not pre-exhausted yet.

Vary each of these various forms of superset every 2 – 3 months and watch your muscles explode with massive growth.

Want to Become Arnold Schwarzenegger – Weight Lifting Tips for You

Those who are skinny or feel ashamed to remove their shirts at gym or the bulky people who usually stand at the last corner of gym, I am here to provide you some best weight lifting tips. You just have to follow such tips to get your confidence back on the top.

Many people complain that after performing intense work outs, they are not satisfied by their body. Actually intense work out is not the solution, you have to know the angles of the body and posture.

Some tips for your convenience:

- Always keep in your mind, never go for shorts cuts. If you want to learn the art of weight lifting, ask the senior or experienced body builders. Search the internet, all the body building magazines and other books regarding body building. Get inspiration and motivation from those who have passed this stage.

- When ever you start training, do it with out any interval. Don’t take it as a burden; this will make you more nervous. This results in decreasing your over all performance, enjoy every moment during work out.

- It is important to warm up and cool down during training. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness and less risk of injury.

- Prepare a proper plan having all the programs related to weight lifting. Keep track record of your each and every work out. Every day is new day for you, try to give due time to your work out. Stick to the schedule, don’t change the plan. Every day, work out only on 1-2 parts of the body. Your whole body work out will be completed in a week. If you put stress on your body more than it accepts then you can get internal injury.

- For every work out, you need determination. Your mind has to accept the intense training. Consistency and patience is needed, the more you work hard the more you get close to your dream. If you work with complete sincerity you will surely able to get the body of your dream.

- Enthusiasm is the key point during work out. Don’t allow any stress and tension to hunt you. Stay away from all the bad feelings and thoughts.

- Be realistic, when you set the goal then enjoy each and every moment. Don’t expect to get an ideal shape within few days.

Above weight lifting tips will surely help to build a muscular body like Arnold swarzneger. Enjoy building your body without any tension and stress.

Build Lean Muscles Through Weight Lifting Exercises

Have you become fed up with the smiles at the beach or pool, you see after taking off your shirt? Do you feel shy wearing half sleeve shirts? Do you really want to build lean muscles but don’t know the reliable way? Don’t worry! Where is a will – there is a way. You can start feeling a difference just from today by following a very effective but simple weight lifting program especially devised to build muscle. You just need firm determination and commitment to build lean muscles.

First of all it is must to know the reasons for not having big biceps. These reasons may be genetic factor, poor diet, hormone issue or some physical problem. Selection of muscle building exercises depends upon right diagnose of these reasons. One set of exercises can’t be useful for all because everyone has different requirements, so never adopt a program being followed by your relative of friend to make biceps bigger.

Step in a gym only after doing your homework i.e. you should know already which exercises you are going to perform today. Weight lifting exercises burn considerable calories, so you need all the calories back. Very few of us know that muscle grow when you take rest, particularly if you are a skinny person. There is no need to do excessive workouts.

Never perform those weight lifting exercises that isolate specific muscles. Don’t perform the muscle building exercises, which are good for later stages, during your starting phase of training. Focus upon doing compound weight lifting exercises like military press, squats, bench press and dead-lifts etc. These will make many biceps bigger simultaneously. Exercises like leg extensions, bicep curls, chest flys, tricep kickbacks etc are good for making particular biceps big. So, start with a full body workout program, you will begin to feel your biceps bigger just in few months.

Don’t perform cardio exercises too much to keep your fat under control. Your first aim is to build muscles; extra fat can be dissolved at the later stage. However, with your weight lifting exercises you may do cardio workouts for about twenty minutes per week.

Intense workouts and proper nutrition give you good dividends but only if your muscle tissues get proper time to recover. Rest is important for making biceps big.

For more information on how to go from skinny runt to lean and muscular bodybuilder click below for the complete guide.

http://www.102tips.info/bodybuilding

Weight Lifting Routine – Top Priorities For Developing a Successful Mass Building Workout

Adding lean muscle mass to your body is not something you do by accident. There are proven principals that work no matter your age, gender or current level of fitness. But as with all things, some ARE more important than others. With that in mind here is my list of things, in order of priority that you should incorporate into any weight lifting routine that is geared to muscle mass building.

Keep Each Workout Under 1:30

This is basically the law of diminishing returns. With each set performed, your energy level drops to the point where you are not able to truly push your self enough to build muscle. The same theory applies to rep count. Doing 6-8 of the highest weight you can handle builds more muscle than failing on the 50th rep. It has been scientifically proven that any session beyond your bodies limit is counterproductive. That number seems to max out at 90 minutes.

 Limit Your Cardio

If cardio contributed to lean muscle gain, then more cardio would build more lean muscle right? Ever see a muscular marathoner? Enough said.

Keep a Weight Lifting Log

The whole basis of muscle building is grounded on the idea of lifting ever increasing weight amounts. How will you be able to know you are doing this if you don’t keep track? A log provides your road map to what you will lift, not for what you have lifted.

Get Enough Calories

Gaining muscle requires a calorie surplus. If you are not consuming more calories than you are burning per day for energy, than you will never gain new lean muscle. Period. You may lose some body fat, but new muscle growth will not occur. When bodybuilders go into their cut cycle, they stop adding new muscle. A cut cycle is, by definition, designed to make you smaller. This what happens when you train without a calorie surplus. But consuming too large a surplus leads to fat gain as well. You must know the right number for you.

Visit MuscleandHealth.org for the rest of the list and more free info on how to develop weight lifting routines for Muscle Mass Gain.

Getting No Results From Cardio? Try a Weight Lifting Muscle Building Program Instead

If you are finding it difficult to get the body you desire by doing cardio alone, you might want to look at beginning a weight lifting muscle building routine. You can actually improve your body’s fat burning ability and add muscle mass by starting an effective weight lifting program. Let’s look at why adding lean muscle mass is so important and sought after.

Why Lean Muscle Mass Is Crucial

The desire for men wanting to add muscle mass is well known.  A great looking physique with big shoulders and big arms is desired by most men and admired by women. Unfortunately, most women avoid adding muscle mass, fearing that it will make them appear bulky or huge. This is utterly not the case. Adding lean muscle makes women look toned, sculpted, and lean. Instead of thinking about looking like a female bodybuilder, you should picture the body of an athlete or fitness model.

It is possible to add roughly one pound of muscle per week to your body. Because muscle burns more calories than fat, adding this one pound means that you will burn approximately 50 extra calories a day just while resting. It’s a shock to most to discover that while sleeping or resting your body actually burns calories. The amount of lean muscle mass on your body plays a huge factor in the amount of calories that you burn. Over the course of a few months you can see how this can truly add together.

You’ll Look And Feel Wonderful

In addition to increasing your fat burning power and your appearance, a weight lifting muscle building routine makes you feel good!

You’ll be in a brighter mood and have a more positive outlook on life in addition to the increase in energy and strength. This effect also grows over time. You’ll have increased motivation and more amazing and quicker results based on the amount of effort you put in.

Imagine feeling fantastic every singe day both mentally and physically! This is possible for anyone to accomplish and is the ultimate goal.

You Can Do it!

You can be on the route to a new body both physically and mentally by starting a weight lifting muscle building plan. I invite you to give a weight lifting routine a shot if you are not happy with your current exercise and cardio plan. I guarantee that if you stick with it you’ll not only feel great, but will look better than you ever have before.

Is Weight-lifting Resulting in Hair Loss?

Are you a regular weightlifter? Are you desperately trying to cope up with the problem of fast receding hairline? Then, you are not the only one. Scientists have found a definite relation between weight-lifting and hair loss. Let’s check it out.

How Weight-lifting Causes Baldness?
In normal condition, weight-lifting helps in building of our muscles and keeping us fit. A regular weight lift may also increase free testosterone level and this excess causes various physiological changes in our body like receding hairline, balding in the crown or general baldness in male. In female, it results in general thinning of hair.

A 45-minute work-out session can increase the level of testosterone (hormone) in our body by 25%. When this excess hormone is reacting with 5-alpha-reductase (an enzyme naturally found in our hair follicles), it is causing the formation of dihydrotestosterone (DTH). This DTH is responsible for shrinkage of hair follicles and roots.

Ways to Control Baldness:
While it is natural to loss 100-150 hairs on an average everyday, we start noticing thinning of hair only after we have lost half(50%) our hair! Listed below are some of the ways to control or prevent baldness affected by weight lifting:

Propecia(finasteride) is the first FDA-approved oral medication used for hair replacement in male and female, Rogaine topical solution is also used.
Low level laser therapy: Infrared light is used to enhance blood circulation, cellular metabolism, and supply of oxygen to the hair follicles in the scalp.
Hair replacement surgery.
It is absolutely necessary for proper treatment of hairloss to consult with your physician and, if possible, with your dietician to help you prepare with proper medication plan as well as a regular diet plan suited to your particular lifestyle.

You do not have to stop or curtail certain weight exercises to control baldness. All you have to do is to follow proper medication and treatment under physician’s active guidance.

Weight Lifting Workout Program

If you are like me then you are probably waiting for someone to tell you a weight lifting workout program that you should do, I am going to do just that.

The program I do is essentially a three day weight lifting program with four days off. his program is not only weight lifting but conditioning as well. Here is the weight lifting workout program I do:

Monday: To start out do any warming up you want to do. It could be doing a light jump roping or just stretching. Monday is going to be a heavy day so you will be doing 3 sets of 6 reps. I begin by doing incline press followed by hang clean. After hang clean you should move onto bench press and then squats.

To perform the next exercises, abs, you will need to get a medicine ball and a partner to perform these exercises. You will begin by doing an overhead pass with the medicine ball to your partner. As you pass the ball do a sit-up and do not go back down until the ball is back in your hands. You will do 20 reps of these.

The next ab you will do is the chest pass, performed the same as the overhead pass but you pass the ball from your chest, and you also do 20 reps. The final ab exercise you do is obliques which is where you lift your legs into the air and tap the ball on both sides of your body. This will end your exercise for Monday.

Tuesday- Off.

Wednesday- You will perform all the lifts that you did on Monday, incline, hang clean, bench, and squats, but you will do a pyramid workout. This means you start out with a light weight and do 8 reps, the second set you do 6 reps, the third set you do 4 reps, and the final set you do 2 reps. You should add weight in between each set and on the final set you should be either unable to do the last 2 reps or you should struggle.

Rather than abs you will be doing push-ups today. You will still be doing 20 reps for all the sets and you will need the medicine ball and a partner. The first pushup is the overhead pass which will require you to get on your knees. You will throw the ball to your partner from over your head and then perform a pushup.

The next set will be a chest pass, performed the same way as a over head pass but the ball is passed from the chest. The final set will be a scoop pass which is where you hold the ball down, throw it over your partners head and then perform a pushup.

Thursday- Off.

Friday- You will do all the exercises that you did on Monday and Wednesday but you will do 4 sets of 10 reps. You should also be doing abs and pushups on this day.

That is it. Do this three day weight lifting workout program with four day breaks and you should be gaining muscle and feeling great.

Discover the Best Diet and Best Workout for Weight Lifting Exercises

After building solid foundation for proper workouts then it is the time to isolate your physique. Forget intense work out and ripping your body.

Here are some details about isolation exercises:
- Work out with less weight and increase your repetitions.
- Many body builders after getting their ideal shape criticize their work out routine. Main thing is that you cannot change the shape of muscle but you can enhance what the nature has given you. No one is ideally symmetrical; by performing isolation exercises you can easily learn the basics of weight lifting exercises.
- Instead of performing intense weight lifting exercises, concentrate more on isolation exercises by performing them with a lot of repetitions.
- Work out on each and every part of the body. You don’t have to perform all the work outs within 2 hours. Give due time to each part, if you are doing chest exercise on Monday then do abdominal work out on Tuesday. In the same way other work outs are performed accordingly.
- Perform isolation for each muscle group to get the lean shape which we desire.
- When ever you start work out, do remember that you are doing the work out in correct position. Your angles are according to the weights you are lifting, standing infront of the mirror you get the wider view of your work out.
- You can directly target your muscles with the help of correct positioning, in this way you will also be able to get the desired muscles with in minimum time.
- For stimulating muscle fibers, correct positioning is very helpful.
- Your muscle fibers will be filled with blood when you perform the isolations with correct positioning.
- Blood capillaries with in the muscle fibers expand to allow more and more lactic acid along with the blood to fill in.
- Muscle fibers when stimulated in correct way, your muscles will build more strong and you will get the mature look.

Your main focus is on your posture and when you end your isolation exercise, you will feel some change in your body. If you want to get to the top with in no time then performing movements with accuracy will bring you close to your dream. Take a deep breath and slowly exhale it.

In the above discussion I have provided you a complete picture of isolation work outs which you can add to your weight lifting exercises. Proper routine with proper diet will not only stimulates your body but also changes your physique into ideal one. Enjoy building your muscles, have a nice time.

6 Most Common Weight Lifting Myths

Throughout all my life and well into my late twenties, I have been a skinny but an athletic person. However, being skinny hardly ever bothered me up until I decided to take up on weight lifting. Consequently, I had joined a gym and started working out. Not knowing how, I figured, the best thing to do was to get advice from the more “seasoned” gym goers. The more “conflicting” advice I received, the more I became confused and the more my results came to a halt. It took me a long while to get a grasp of things and re-educate myself about the 6 most common weight lifting myths, and finally I was on the right track.

If I were to sit down and list the “myths” that surround both the bodybuilding and the fitness worlds, I am pretty sure that I could come up with a list of no less than 30 items. But, for the purposes of this article, I will give you a much shorter list of only 6, all of which I beleive to be very misleading and should be avoided at all costs.

Now let’s go ahead and start examining the 6 most common weight lifting myths:

1)You will grow more if you work out more often;

When I started working out I was told that I should follow a 6 days a week workout routine. At the time it sounded like an excellent idea. However, as the time passed by, following such a routine became a harder task to perform. I was always tired and felt burned out with no visible improvements in muscle mass and strenght to show for.

In my opinion, this is by far the most damaging advice of them all which could be given to a beginner bodybuilder. Unknowingly, you will assume that in order to gain more muscle mass, you will need to workout more, which, in return, will lead you right into over-training. Remember your muscles grow while resting, not when you are working out. If you work out more often than you need, the end result will be zero growth with possible injuries.

2)You can reshape your muscles by doing specific exercises;

It is widely believed that by doing certain exercises you can change the shape of your muscles. For the absolute novice, it is impossible to “reshape” your muscles. It does not matter which exercise you use; whether a compound or an isolation exercise, if enough stress is applied, the targeted muscle will grow as a whole and the shape of it will ultimately depend on your genetic make up.

In short, as an example, if you have high insertion points on your back, chances are that even after you gain 20-30lbs. of muscle mass, your insertion points on your back will still be relatively high.

3)Do higher reps to get cut up;

I do not know who invented this weight lifting myth, but if the “inventor” were to be given $1.00 for each time the phrase is used, he/she would have become a billionaire by now. Joking aside, almost everybody who wants to get shredded religiously start using higher reps(15+). Even many of the top personal trainers nowadays have joined the bandwagon and have been recommending “higher reps for cuts” myth to their clients.

The key to getting “cut up” is by burning a higher number of calories than you use as energy. Granted, if you do higher number of reps(15+) for a muscle group, you will burn some calories. But, you will be able to burn even a higher number of calories if you work the same muscle group out with a mixture of heavy weights(6-8 reps max),diet and aerobic exercise.

4)You have to shock your muscles and keep them guessing to promote growth;

The idea behind this common weight lifting myth is that your muscles get used to the same workout routine and in order to promote growth, you must change the exercises. Well, a muscle can only do three things, get bigger, get smaller, and stay the same size. And to promote size, you definitely do not have to keep your muscles guessing. If you apply enough, progressive force, regardless of you use a dumbell, a barbell or even the same workout routine, your muscles will eventually get bigger.

5)In order to get big you have to eat a very high calorie diet;

No doubt that you will gain size if you follow a very high calorie diet but almost all the weight gained will be in the form of fat. There is a difference between gaining muscle mass and just mass. In order to gain muscle mass, you need to follow a sensible, protein rich, balanced diet.

When I first heard of this “myth”, I had started eating a diet consisted on mainly carbs and starches. I figured, the more carbs I could consume, the bigger I could get. Well, I gained the weight all right, but most of the gains were concentrated around my waist and they were all in the form of fat.

This weight lifting myth has become even more popular, especially, with the articles being published in the bodybuilding magazines. With the exclusion of a couple of professional bodybuilders, almost all the pros now are swearing by the benefits of bulking-up through high calorie diets are the mass building phases. One thing to keep in mind is that, unlike a typical professional bodybuilder who is getting assistance from a number of “drugs”, by consuming a high calorie diet you will most likely to end up being chubby.

6)If you follow a professional bodybuilders training routine, you will see great results;

Just because professional bodybuilders are claiming to have great results from their workout routines does not mean that you are guaranteed to see results by following the same routines as well. There is no training program that works for everyone. You should be very careful not to fall victim into following such workout programs. If you do, you will be risking injuries and in addition, you will be grossly over-trained. Instead, do your research, and develop your own program according to your needs and your metabolism. You can then reference back to the pro’s programs and get some fresh ideas to keep the gains coming.

There you have it. In my opinion these are the 6 most common weight lifting myths that you should avoid at all costs. Next time when somebody tries giving you an advice, rather than blindly accepting it, do a detailed research about it. Once you are informed, then it will be easier for you to weigh the pros and the cons and come up with a training protocol of your own. Remember bodybuilding could be a life altering experience, while enabling you to achieve both physical and mental improvements.

Kettlebells and martial arts conditioning: the dirty truth

MARTIAL ARTS CONDITIONING PUTS UNIQUE DEMANDS ON THE BODY

Unlike some athletic pursuits, martial arts is all about skill. While conditioning, strength, and flexibility are undoubtedly important, they’re just the building blocks upon which your skills are perfected.

Therefore, you need a conditioning regimen that boosts muscular endurance to unprecedented heights of achievement, but leaves you with enough energy to devote to your skill training. If your conditioning workout leaves you dead tired, your martial arts will suffer.

KETTLEBELLS AND MARTIAL ARTS CONDITIONING: THE EXTRAORDINARY LIE

So do kettlebells and martial arts go together like two peas in a pod, like the kettlebell marketers will have you believe? The proven answer is: NO.

In fact, the best martial arts conditioning workout is to perform the art itself. Just like boxers can’t dispense with boxing training — hitting the bags, sparring, shadow boxing, etc — martial artists can’t neglect their skill training in favor of a kettlebell workout that doesn’t involve specificity to a martial artist’s goals.

So don’t let kettlebell hype influence your training methods to the point where you are actually hurting your chances of reaching your goals. Kettlebells offer a minimalist approach that appeals to many of us, but when looked at objectively, they fail to deliver as well as the standard workouts utilizing dumbbells.

MARTIAL ARTS CONDITIONING: GUARANTEED BETTER WITH DUMBBELLS

Unlike with kettlebells, conditioning workouts utilizing one or two adjustable dumbbells are scalable. That is, you can easily adjust the weight until you are able to challenge yourself with the rep range you need.

This is in direct contrast to kettlebell conditioning workouts. In these sub-standard workouts, you are forced to adapt your workout to the kettlebell, instead of adjusting the tool to your needs.

One rarely-voiced fact about kettlebells is that they tear up the skin on your palms. Unless you spend literally months developing thick, resilient calluses, a good set of kettlebell snatches will earn you a magnificent crop of painful, debilitating blisters. Dumbbells, on the other hand, have ergonomically-designed handles which don’t promote the formation of blisters. And, unlike a kettlebell’s off-center weight configuration, dumbbells won’t spin and twist during the movement — in short, they don’t cause blisters when you use them in the standard way for snatches and other exercises favored by kettlebell enthusiasts.

Dumbbells are also better than kettlebells at maintaining joint integrity in the shoulder, elbow and wrist. Anyone interested in martial arts conditioning knows that these joints are crucial to the proper pursuit of the pastime. With kettlebells, you risk hyperextension and repetitive stress injuries, especially during the high-rep work necessitated by a non-adjustable kettlebell of less than ideal weight.

DUMBBELLS ARE OVERLOOKED MARTIAL ARTS CONDITIONING TOOLS

Virtually anything you can do with a kettlebell, you can also do with an adjustable dumbbell. The only difference is: dumbbells allow you to do it safer, more efficiently, and with less expense than kettlebells.

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