Natural Bodybuilding Workouts For Fast Natural Gains

Natural Bodybuilding Workouts For Fast Natural Gains
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Natural Bodybuilding Workouts For Fast Natural Gains

Natural bodybuilding workouts are getting a lot of attention lately. This is mainly due to all monsters you see on bodybuilding shows these days. Just for looking for natural muscle building workouts, you are actually being very smart. So give yourself a round of applause and a pat on the back (but not at the same time).

Natural Bodybuilding Workouts For Fast Natural Gains

The reason I am praising you, is that you understand that you must follow natural muscle building workouts. Not workouts done by pro bodybuilders. Who are probably taking performance enhancing drugs, have elite genetics and recovering ability.

Natural Bodybuilding Workouts For Fast Natural Gains
Natural Bodybuilding Workouts For Fast Natural Gains
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I am going to give you some guidelines to follow for your natural muscle building workouts and how they should be structured. So without further ado, lets get down to business.

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Natural Bodybuilding Workouts For Fast Natural Gains

Keep Your Natural Bodybuilding Workouts Under 1 Hour

A bodybuilding workout (or any weight lifting) puts a lot of stress on your body and is very metabolically demanding. Around the hour mark of your natural bodybuilding workout, a hormone called cortisol is released. When this happens your body starts to burn muscle for energy. I think you will agree that is not what you want when trying to build muscle. Besides, if your workouts are lasting longer than an hour, you are probably not working hard enough.

Workout Your Legs

For the love of god, please workout your legs, I cannot stress this enough. Yeah I know you just want big guns and a 34DD chest. But did you know that working your legs will give you bigger muscles everywhere else? Yea that's right.

This is due to hormones mainly; Testosterone is released and elevated when you work a lot of muscle. But the only muscles in your upper body that elevates testosterone, is the back. Therefore if you are doing chest and biceps all the time, you are missing out on a whole host of testosterone.

The whole point natural bodybuilding workouts is to get the most out of your training for the natural trainee. Remember, work the legs; the entire body will grow.

Taper Your Volume To Match Your Frequency

This is kind of related to the previous tip, but deserves its own section as it will help you pack on muscle mass. The worst thing a natural trainee can do is do to much to often. There is nothing wrong with you wanting bigger guns and other 'mirror muscles'. But your natural bodybuilding workouts must fit in with an entire bodybuilding routine.

Your workouts must have a purpose and reason for doing something. Want a barrel chest? Fine, but you must modify your entire workout routine to supplement this. I can help you there of course and will show you how.

Natural Bodybuilding Workouts Conclusion

Natural bodybuilding workouts are a very clever way to build muscle mass fast. They must however be planned right for them to be effective. Not thrown together with no real goal in mind.

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Natural Bodybuilding Workouts For Fast Natural Gains

Cutting Exercises - A Bodybuilding Myth?

Cutting Exercises - A Bodybuilding Myth?
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Cutting Exercises - A Bodybuilding Myth?

One of the most common goals of fitness enthusiasts is to have low levels of body fat covering their hard-earned muscles. Whether the individual is an athlete that wants to look good in and out of uniform or a fitness instructor that wants to have "toned" arms, everyone is looking for the most effective exercises to reach their goals.

Cutting Exercises - A Bodybuilding Myth?

There is certainly no shortage of opinions when it comes to training programs and exercises that trainers and magazines seem to promote to reach these goals, so it is understandable that many bodybuilders and gym-goers can be overwhelmed by information. But what really confuses me is the claim made by gym employees and fitness authors that certain resistance training exercises are for definition and "cutting up".

Cutting Exercises - A Bodybuilding Myth?
Cutting Exercises - A Bodybuilding Myth?
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Believe it or not, but no strength coach or exercise physiologist has been able to prove that one exercise rather than others can promote more "definition" or "toning"! Can someone explain how leg extensions are a better exercise for muscle definition than squats? This article will dispel these myths and will reveal the best exercises for meeting the goals of increased muscle definition, which is the correct term for "toning", "cutting up" or "getting ripped". In fact, let's just eliminate "toning" from our vocabulary all together.

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Cutting Exercises - A Bodybuilding Myth?

First a little background for those without a long history of weight training experience. Bodybuilders (that includes any man or woman that is seeking to improve their body's appearance!) traditionally perform a number of exercises for a body part during a single resistance training session. For example, in a chest workout one might start with bench presses, move to incline dumbbell press, and finish with dumbbell flyes or the pec-deck.

Now according to many personal trainers and fitness magazines, the rationale behind this type of program is that the pressing exercises are best for strength and mass development and the pec-deck would provide for definition. Also, people believe that these "definition" exercises should be emphasized in order to develop a "ripped" body (that is, low levels of body fat). Unfortunately, it seems bodybuilders and fitness buffs alike have been led astray, and the end result is a poorly planned program that does not lead to the desired results.

Next we need a brief, yet simplistic, review of human anatomy and physiology to reason why these "cutting" exercises (i.e. pec-deck) do not do the job. For our purposes there are 2 components determining body composition, muscle and fat. For most people it is the amount of fat that is the limiting factor for them in the development of muscular definition and not the "quality" of their muscle. If an overweight individual were to be stripped of all their fat, they too would have muscle definition.

On the other hand, a skinny individual can increase their muscle definition by lifting weights and increasing muscle hypertrophy (growth). The body cannot tell the difference between exercises! It responds according to the demands applied to the body. If you lift weights the muscle will grow so that it is stronger and can lift the weight easier the next time. If you eat too much and do not exercise, the energy is deposited as fat and your muscle definition will be lost. It is a very simple equation!

The pec-deck can still be incorporated into workout designs, but it is not the best exercise for promoting a better body composition. In fact, this isolation exercise recruits only the chest muscles and ignores the triceps and deltoids, unlike the previously mentioned presses. And remember that more muscles result in greater energy expenditure and a greater overall training stimulus.

Another myth that seems to propagate is that sets performed for a very high number of repetitions are most effective for "cutting up". Refer back to the basic anatomical principle that the body's appearance is determined by the amounts of both muscle and fat, and most importantly that low levels of body fat are necessary for muscle definition. Using a lightweight to do a huge number of repetitions might not "show off" your muscles better than using a moderate weight and performing a moderate number of repetitions.

Why not? Because there would likely be no difference in the amount of total calories burned between the two workouts provided each performed a similar exercise volume in the workout. The greater number of repetitions in the one workout would be offset by the greater intensity (weight) used in the other workout. However, a heavier weight will stimulate more muscle growth. More muscle results in a faster metabolism and theoretically greater energy expenditure at rest. So over the long haul the more intense (heavier lifting) workout may be the optimal choice for reducing body fat. In addition, larger muscles are easier to see!

Okay, so what is going to bring you the results (i.e. definition) that you want? Keep the exercises basic and intense (i.e. moderate to heavy weight). Most bodybuilders are better off to do 4-5 sets of bench and incline presses (for a total of 8-10 sets) rather than including 3 sets of pec-deck in the traditional manner. The volume of exercise will be the same but the difficulty of exercise will be harder and the cumulative effects will greater.

Aerobic exercise is not essential for low levels of body fat but can certainly promote greater cardiovascular fitness and help prevent excessive weight gain. Interval training has now been shown in 2 studies to be more effective than slow cardio.

So stick with multi-muscle strength exercises and interval training to burn more calories out of the gym. It really adds up to more calorie burn and less body fat. That is a far better approach than relying on cutting exercises.

And finally, make the proper dietary changes to promote muscle gains and body fat reductions. Nutrition is the #1 factor for fat loss. If you don't have good nutrition, no exercise program will help you lose fat. In the end you will be healthier and will achieve superior muscle definition!

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Bodybuilding - How to Make Your Arms Bigger

Bodybuilding - How to Make Your Arms Bigger
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Bodybuilding - How to Make Your Arms Bigger

This is a post where I want to write something about Bodybuilding. I think there are a lot of people who go to Fitness, just because they want to make their Arms Bigger. Well how you will know how to make your Arms Bigger if you don't read nothing about that. Making exercises and not having a good nutrition won't make your Arms bigger, so you need to follow this simple advice I wrote here:

Bodybuilding - How to Make Your Arms Bigger

Having big Arms is one of the hardest thing in Bodybuilding, well for most of us. Things that make your Arms bigger are exercise and nutrition. If you will exercise only your Arms and forget about other parts of your Body, that won't make your Arms bigger than if you would exercise all your Body. Exercise with no Nutrition it's nothing, so you must eat a lot and follow one of this post I wrote about nutrition: Gain mass, Definition, advices.

Bodybuilding - How to Make Your Arms Bigger
Bodybuilding - How to Make Your Arms Bigger
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Which parts of muscles your Arms include: Biceps, Triceps and Forearm. It also includes Shoulders, but Shoulders exercises are different than Arm exercises. You need to know that Triceps is 60% of your Arm and Biceps is 40%, Forearm is part of lower part of Arm, Biceps and Triceps are upper part of your Arm.

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* How to make your Arms Bigger - Exercises

1. BICEPS: When doing Biceps exercises you need to know that usually lower weight makes faster results than heavy weight. So you need to concentrate when making Biceps Exercises, here are one of them: Berbell Curl, Dumbbell Curl, Lever Curl,... For more info go on exrx.net site.

2. TRICEPS: Triceps works with almost every exercise you do for your Body, except Leg exercises. It regenerates faster then biceps so your exercises can be faster. Here are some exercises for Triceps: French Press, Skull Crusher, Incline triceps extensions, Triceps Bench...

3. FOREARM: Usually works with Biceps and Triceps exercises, you don't need to take solo exercises only for Forearm, it is enough 1x/month. Here are some exercises for Forearm: Hammer Curl, Reverse Curl

* How to make your Arms Bigger - Nutrition

1. Eat eat and eat. That is all I can say, follow some post I wrote about nutrition, gaining mass or definition, you need to follow all that, or there will not be any results!

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Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys
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Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

Traditional bodybuilding is a young man's game! Now, before you blow a fuse, we're not writing you off. It's just that "traditional bodybuilding" won't serve you.

Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

It doesn't mean it serves younger guys, but its just that they don't notice it as much. They're so fired up rushing around trying to get ahead in as many ways as they can that they don't notice the harm that heavy weight lifting does to them.

Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys
Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys
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However, when you get that little bit older, and the dust starts to settle, you simply know it. You feel it in your body. Weight lifting just places too much stress on joints and muscles than your body is happy with. Sure they say "No pain, no gain." But that's just bravado. If you're experiencing pain in the gym, then this is likely to be the cycle. Train with weight lifting in gym, experience pain in joints and muscles, persist, pain subsides only to return later that night or else next morning.

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Bodybuilding Sucks When You're Over 50 - Bodyweight Exercises the Art of Bodybuilding For Older Guys

Instead of looking like the guy with the silver hair on the cover of the fitness magazine, you look and feel more like the hunchback of Notre Dame, as your muscles are tightened and shortened all over the place. Talk about being out of balance. Okay, so you take a few days off to recover as the pain eases.

Then you repeat the cycle. What normally happens is that older guys go through this a few times, and realise that heavy weight lifting isn't doing "what it says on the tin". What happens next is that the "penny drops" and they decide that the pain simply isn't worth the pleasure, and quit training altogether. Or, if they're lucky they discover bodyweight exercises.

Bodyweight exercises are the increasingly popular commonsense alternative to the punishment that results from heavy weight lifting, and comprise of simple sequences of movements that combine to strengthen, stretch and align your body while developing phenomenal strength, stamina and the prerequisite of a truly successful training program, a muscular and defined mid-section.

By training with bodyweight exercises, you work with your body, and the force of gravity to build real strength and stamina in your muscles, avoiding the extreme joint and muscle stresses caused by weight lifting. Each and every one of the exercises in the bodyweight exercise stable works multiple muscle groups simultaneously enhancing abdominal strength and overall cardiovascular conditioning.

Consider it the "golf" or "tai chi" or bodybuilding in that its something that you will benefit from and enjoy practising for your whole life, not just until you're 30!

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