6 Tips For Crazy Workout-Intensity!

6 Tips For Crazy Workout-Intensity!

1. Supersets.

Supersets are basicly two exercises that you perform after each other without any rest. Supersets can be done in two ways. The first way to do it is by doing two exercises for the same muscle group. Example: Side Lateral Raises followed by barbell upright rows. The second way is the antagonistic way: By doing two exercises, where the second exercise will be the “opposite” muscle group. Example of this would be doing biceps curls followed by triceps pushdowns.

2. Giant-sets.

Giant-sets are sets where you have 3 exercises or more after each other without any rest. This is something that is really tearing on the muscle, so that you should not do this every workout (maybe once every month).

3. Dropsets.

Dropsets are really effective when it comes to really crank out every bit of energy you still have left in your muscles. Dropsets are where you do a set with a weight, and when you can’t do more reps, you lower the weight and do a set of lighter weight with more reps. This is to be done without any rest aswell.

4. Partals.

Partials aka “X-Reps” are an intensity technique that is being used very often at the end of a set, when you can no longer do full range reps. This means that you will be doing only half the movement for as many reps as you can do. (This is the intensity technique that I’ve gotten the most results out of!)

5. Negative reps.

These are also known as “eccentric” reps.This requires a partner on most exercises. This technique basicly makes you hold a weight that you could not do for a regular reps. You will be having really heavy weight and simply only lowering the weight really slow, while your training-partner will help you get the weight up again.

6. Pre-Exhaustion.

Let’s say you do bench presses. Suddenly you can’t do another rep. Is this because your chest fails? No, it is most likely because your triceps fails first. This means that you will not be able to get the most out of your chest developement on exercises such as the bechpress. We can change this by isolating the chest first, so that the chest get’s a beating before the benchpress. What happens then, is that the chest fails before the triceps.This equals to more chest developement. Example: Doing flyes before benchpress. This can also be done in a superset-way.

Wanna get big?” Then you have to deadlift!

Wanna get big?” Then you have to deadlift!

The Best Overall Mass Builder.

Let me introduce you to the deadlift: There are no other exercise that builds more overall mass than the deadlift! The deadlift works almost every muscle group in the body! This is the real exercise that you would do to prove you’re man! This is no exercise for the people who get scared when they see a barbell.

This is the exercise that is being used by bodybuilders, powerlifters, strongmen, athletes etc.. And the reason why, is because this is the exercise that will give you “most bang for your buck”.

This exercise gives you strength, power and last but not least: Muscle Mass! The exercise is also very functional, wich means you will benefit from doing the exercise while doing everyday things. Such as lifting heavy furniture or other things of the ground may be associated with the deadlift. That’s why it is so popular not only in one sport but also several other power or strength sports aswell as athletic sports such as football or any other sport.

 

Muscle Groups

As I mentioned at the beginning, this exercise works a lot of muscle groups in the body and you would not find many muscles that do not play an active role in the performance of the exercise.

Muscle groups involved:

- Lower Back

- Quadriceps

- Hamstrings

- Traps

- Shoulders

- Etc…

The main muscle groups involved in the deadlift are the back and legs. Even though smaller bodyparts such as traps and shoulders are also involved.

Performing The Exercise

Performing the exercise right with the correct technique is crucial for developing strength and muscle mass and most importantly to stay away from injuries! That is one of the reasons why I didn’t do deadlifts in the start of my bodybuilding. Now I know the technique and everyone can and should do it if they get the proper instructions for performing the exercise.

1. Stand in front of the bar with your legs with shoulder width apart.

2. Grap the bar with both hands with an overhand grip or an alternate grip (one over, one under)

3. Look straight forward with chest up.

4. Pull the weight up without hounching your back
5. In the top position arch your back slightly and lock the weight.
6. Lower the weight in a controlled manner.

Incooperating the deadlift into your workout and the risks involved.

I absolutely recommend that you have the deadlift in your workout schedule. I suggest having it either on back day or on leg day. That’s your choice.

About the frequency of doing the deadlift, I would suggest doing the exercise once or maybe twice a week at the most if you do this heavy. I tried doing it more often but this took it’s toll on the body, so I would recommend once or twice a week.

The risks involved is the fact that it very much involves the lower back, and with too heavy weight and incorrect techique will lead to injury.

So start light, learn the correct technique and you’ll be fine

I would recommend doing this like any other exercise in terms of reps and sets. The only thing is that you should not go higher than 10 reps! Simply because it is not an endurance exercise, even though I will guarantee you that you will have problems catching your breath after the exercise.

So good luck with the deadlift!

TIPS FOR BIGGER BENCH PRESS

3 TIPS FOR A BIGGER BENCH PRESS

There's nothing quite like the feel of pushing big weight on the bench press. It's probably the most often used measuring stick of strength in the gym, No one really ever asks you, Hey, what do you donkey press

But getting to those plate-clanging, bar-bending weight loads is no easy task, which is why we're offering you our three best tips for boosting your bench in a hurry

Negatives

Performing heavy negatives once or twice a month does wonders for building strength. Bodybuilders that don't have a "negatives day" in their routine are really missing out on huge gains. As a quick refresher, negatives are reps that concentrate on the eccentric, or lowering phase of an exercise. Our muscles can handle 30-40% more weight on the negative portion of a rep, so taking advantage of that taps into plenty of underexploited fibers in your pecs and trains your body and mind to deal with heavier weight

To perform negatives on the bench, add 30-40% more weight than you'd normally use for 10 reps (after a few warm-up sets, of course). So if you're pressing 250 pounds for 10 reps, add an extra 75 pounds (30%) onto the bar. Unrack the weight and resist the negative all the way down for a full five seconds or more. Once the bar touches your chest, have your training partner help you bring the bar back up to the starting position and repeat this for 3-5 total agonizing reps. Use this method sparingly - 1-3 sets, once or twice per month - to avoid overtraining or injury. Besides, after training like this, you'll likely be too sore to want to do it again soon

Training upper back

A missing piece of the puzzle when trying to increase your numbers on the bench is working your upper back. Without a strong upper back, it is difficult or impossible to stabilize heavy weight on either side of the repetition. Training your lats and rear delts with regularity and enthusiasm will take your bench higher, faster

Stick to mass-building exercises like barbell rows, T-bar rows, pull-ups, dumbbell rows and pulldowns in the 8-12 rep range on back day. And make sure not to neglect your rear delt raises on back or shoulder day. Don't let your rear delts fool you - just because they're a small muscle group doesn't mean you can't train them heavy. Aim for the same rep ranges (8-12) as your back - just be careful to maintain strict form on all exercises and avoid using any elasticity or momentum to complete reps

Grip strength

You might be thinking, "What the heck does my grip have to do with my bench press." The answer is "More than you might think." And that doesn't just apply to this exercise - grip strength translates to more poundage on nearly every exercise. For the bench press, however, it pays its biggest dividends by providing greater wrist stabilization. With shaky wrists and flimsy forearms, you have less control of the bar, which is particularly troublesome if you're into pressing big boy weight. Plus, keeping your wrists locked helps you maintain proper form. Training your grip then is a huge factor in maximizing your bench

The prescription? Grab a hold of a 45-pound plate in each hand at the fingertips and perform as many finger curls (lifting the edge of the plate towards your palm) as you can. Rest for 30 seconds and keep going until your forearms need a fire extinguisher to put out the flames

Take these three tips and go start tossing some iron around - we guarantee the results will come swift

I AM THE MUTANT - RICH PIANA

BIG JAY CUTLER

BIG JAY !

 BIG BAD WOLF

Take a Dip for More Upper Body Strength

Dig deep into dipping to improve your bench press and overall strength up top

As long as you’re busting your hump to achieve bigger arms and a thicker chest, you may as well add some strength and power. While pull-ups are the ultimate measure of upper-body pulling strength, nailing a few deep dips with a ton of weight attached to you is just as impressive. Rather than repping out with dips at the end of your workout when your triceps and chest are completely exhausted and saturated with lactic acid, try kicking off your next push workout with them. This will not only improve your upper body strength (and size) but will even increase your bench press

EXERCISES

To get started, buy yourself a dip belt or learn how to hold a dumbbell between your legs. Since your workout will begin with dips, warm up with a set of 15–20 push-ups. In this routine, Day 1 focuses on strength, so add weight to make six reps challenging. (To get a few extra reps, you’ll also do drop sets.) Day 2 focuses on muscle power, so on each of your eight reps per set of “speed dips,” perform the eccentric (negative) slow and under control with a pause at the bottom, then explode up as fast as possible on the concentric (positive) portion. To add variety and target all heads of your triceps, you’ll do three sets of a push-up variation at the end of each workout. The other exercises are designed to help improve your overall dip strength and power

Perform the two workouts weekly, with 2–3 days in between — Day 1 workout on Monday, Day 2 workout on Thursday, for example. You can do the routines right before you bench-press, combine them with biceps for an arm day or do each on its own. Hit these workouts hard for 4–5 weeks and you should be able to pound out more reps of dips and add some weight to your bench press

Dip-Centric Routine

Day 1

Exercise                                           Sets     Reps    Rest

Weighted Dip                                     4           6*       2 min.

Weighted Bench Dip                          4           8*       2 min.

Decline Dumbbell Bench Press         4           6        2 min.

(palms facing in)

Diamond Push-Up**                           3   to failure   2 min.

Day 2

Exercise                                           Sets     Reps    Rest

Speed Dip†                                       4           8        90 sec.

Dumbbell Bench Press†                   4           8        90 sec.

(palms facing in)

Rope Pushdown                               4           8       90 sec.

Push-Up †§                                       3    to failure   2 min.

(elbows pointed backward)

* After the sixth rep of your last two sets, drop the additional weight and rep out to failure

** hands close together, flat on the floor, with your thumbs and index fingers touching to form a diamond between your hands

† On each rep lower slowly on the eccentric, then explode up on the concentric

§ Can be performed gripping dumbbells on the floor, palms facing each other; with knuckles on the floor, palms in; or hands flat on the floor, fingers facing forward

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ARNOLD SCHWARZENEGGER SHARES HIS BEST SHOULDER - TRAINING TIPS

Get creative and up the intensity to
build bigger delts
Bringing out the shape and striations
of the shoulder muscles is a big part
of upper-body training, but first you
need to make sure you have
sufficient delt muscle mass. Here
are three tips for adding massive
size to the shoulders
Go Heavy
Working in the 8-12-rep range is
generally the best way to add
muscle mass to most bodyparts (the
one exception being legs, which
respond better to slightly higher
reps). But I firmly believe that
muscles, especially the deltoids,
also need to be subjected to very
heavy weight to grow to their
potential - a weight at which you can
do only 5-6 reps. Go ahead and do
lateral raises in the 8-12 range
(even 15-20), but I suggest doing
overhead presses in the 5-6-rep
range at least every other workout.
It's not that every set of presses has
to be heavy; if you're doing, say, 4-5
sets of seated barbell presses, you
can do your first set or two for eight
reps, but then make your last 2-3
sets heavier
Get Creative With Your Presses
Most people vary their shoulder
training only when it comes to
lateral raises - they'll do front-,
middle- and rear-delt raises with
dumbbells and cables, from different
angles - but when it comes to
presses, they mainly stick to
barbells and dumbbells. There are
many other versions of overhead
presses that you should work into
your delt routine, such as the Smith
machine overhead press, Arnold
press, both in-front-of-the-head and
behind-the-neck overhead presses
(using a barbell or a Smith machine)
and standing overhead barbell or
dumbbell presses (military press
Utilize Rest-Pauses on Presses
As intensity techniques go, I think
drop sets and supersets are great
when doing front-, middle- and rear-
delt raises. On overhead presses,
however, my favorite technique is
the rest-pause. The reason behind
this is with rest-pauses, you never
have to lighten the load - you start
with a heavy weight and stick with it
for the whole set. To refresh, here's
how to perform rest-pauses: Pick a
weight for a Smith machine
overhead press with which you can
do about six reps. Do a set of 4-5
reps, rest 15-20 seconds, and then
do 2-3 more reps with that same
weight. Rest another 15-20 seconds,
then do another 2-3 reps. At that
point, you'll have done 8-11 reps
with a weight with which you could
normally do only six. These tips will
help spark growth in your shoulders,
so give them a try next time delt day
rolls around. Follow your pressing
moves with high-intensity laterals
and you'll have the best of both
worlds: size and definition
Shoulder Workout Routine
This workout emphasizes going
heavy on your first two exercises,
and it's ideal for building massive
delts
Excercise
Machine Overhead Press
Arnold Press
ll Upright Row
ll Lateral Raise
- perset with
Bent-Over Lateral Raise
On your last two sets, perform 2-3
rest-pauses

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RESPECT FOR THIS LADY!

WANNA SIX PACK TRY THIS!!

WANNA SIX PACK TRY THIS!! 
Six packs easily !! 

Getting six pack abs is a real frustration. It's not an 
easy task to turn up your entire body into muscles 
and reshape it into six pack abs. 

For all those who 
desire to have a six pack abs and is not getting a 
real guideline over building it; I will probably let 
you know some easy and natural tips over developing and building six pack abs.

Many of 
them don't know the exact ways of developing six 
pack abs, the end up complaining of getting no 
results even after trying out heavier exercises and 
lifting weights. 

Even though you spend hours 
together everyday working out determinately, you really need to know how to perform correct 
exercises in a correct way and what food habits to 
practice. 

Remember guys Diet and Exercises go hand in 
hand. Both are really important in order to change 
the entire structure of your body and make it hard 
and muscular. 

Diet and exercise are really essential and a basic 
factor in order to Get six packs abs. If you believe in 
going to gym and working out then believe you, 
me it will give you results but for a temporary 
period. 

So my suggestion is follow natural 
exercises and home cooked diet in order to get those muscles build up fast and remove all 
unwanted fats causing obstruction in your way of 
building six packs. Go on reading further and 
discover some useful guidelines. 

Do exercises at home on a daily basis like, Leg 
Lifting, Upper and back Crunches, Incline sit-ups, 
Push ups and pull ups. 

Repeat these exercises for 
about 15 times. This will affect your upper and 
lower abs which will contribute a lot to build six 
pack abs. 

Eating specific foods will really help you to burn 
your belly fats, which will then make your belly 
look muscular and it, I'll be easy to develop six 
packs. 

You should eat foods like Fish, Meat, apples, 
oranges, cereals; green vegetables, skimmed milk, 
etc. 

Drink 5 glasses of water everyday Perform cardio exercises. This will help your 
unwanted fats to be burned quickly. 

Cardio 
exercises can be done in your Gym, n your fitness 
class, etc. Riding a bicycle will also be an effective 
exercise in order to develop six packs.