Fat Loss Circuit Training While Weight Training
February 20, 2010 by "Big Jim" · Leave a Comment
Fat-Loss Circuit Training
This is a training technique that is downright AMAZING for fat loss. It’ll kick your metabolism into overdrive like nothing else. So why will it get you kicked out of a gym?
Let me tell you how it works first…
At its simplest, you’re doing a regular weight workout, but instead of taking complete rest in between sets (e.g. do a set of 8 reps than sit on the bench for a minute doing nothing), you’ll be doing 30 to 40 seconds of moderate intensity cardio training.
Here’s what it would look like:
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
And so on, for the rest of the workout…
It is actually deceptively simple and seems relatively easy…but let me tell you, when you do this in a regular workout, it will AMAZE you with how strongly it revs up your metabolism.
You can read a more in-depth description of this technique in this article:
Fat-Loss Circuit Training – a revolutionary fat-burning, metabolism-boosting training technique
It’s a technique I use in my “Metabolic Surge – Rapid Fat Loss” program.
So why will this technique get you kicked out of the gym?
Well, as great as this technique is, it DOES require you to go back and forth between weights and cardio equipment. To do this (and this is normally only a problem if you train at a busy gym) you have to claim both a weight training area and a cardio machine. Most gyms frown on this type of thing, especially at a busy time. Chances are, your stations will be gone the moment you step away from them.
Fortunately, it’s easy to remedy with a simple modification! Instead of using a machine for cardio, you can skip rope, step up and down on a bench or on stairs, or you can jog in place.
Chest Training – How To Feel your Pecs Work
February 15, 2010 by "Big Jim" · Leave a Comment
By Nick Nilsson
Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training
Note: This article is an excerpt from Nick’s new book “The Best Chest Exercises You’ve Never Heard Of”…53 unique exercises and weight training techniques for the chest. If you’re looking to break through a plateau, get some training variety or just have some fun in your training again definitely check this book out!
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One of the most common training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!
And when you can’t feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.
So enough about the problem…how do you FIX it?
I’ve got a number of techniques for you to try out, some of which may work better than others for you.
But they should get you well on your way towards the chest development you’re looking for.
1. Pre-Exhaust Training
When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.
So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.
The idea here is to “pre-exhaust” your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.
When you have to stop, it’s going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.
2. Feeling The Flye
Now, the pre-exhaust training is all well and good…but what if you can’t feel your pecs even doing FLYES? Pre-exhaust won’t be much help.
The first thing you need to do is get off the flat bench and onto a Swiss Ball.
Get into position on the ball and wrap your entire back AROUND the ball. Don’t just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.
To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders).
The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down.
THEN do a dumbell flye.
Imagine on the way down like you’re trying to push your chest up to the ceiling. And imagine on the way up that you’re wrapping your arms around a big tree.
When doing flyes, don’t hold the dumbells perfectly parallel to each other…hold them at about a 45 degree angle to your body (thumb end in closer to the head – pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.
3. Tilt the Dumbells
When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in…if the dumbells were pitchers or water, it would look like you’re pouring them on yourself.
This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.
4. Concentration Flyes
These are done standing, in a bent-over position, with light weight. They’re a great exercise for developing that “feel” in the chest. They won’t build a chest – just assist in getting that connection.
Grab the dumbell and bend over a bit.
Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.
Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.
Remember to go light on this one – it’s not about building but developing that mind-muscle connection. And be absolutely sure you’re NOT bending your elbow – the movement must occur only at the shoulder.
5. The Rolled-Up Towel Trick
This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.
Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.
Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest).
It’s not particularly comfortable but it’s a great teaching tool to force your body into the proper position.
6. Stop Trying To Go So Heavy
Half the time, you’re probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.
When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn’t part of that A team, it won’t be called upon.
7. Don’t Grip So Hard
One of the things I’ve noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.
Try easing up on your grip a little – not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.
8. “Shocking” High-Rep Training
This is best done on the very first set of your workout with NO warm-up. You’re going to just be using a moderate weight, so don’t worry about not doing a huge warm-up. If you have a decent amount of training experience, you’ll be just fine.
We’re going to literally “shock” your chest muscles into responding here. Load the bar with (or select dumbells) a weight you’d normally be able to get about 12 to 15 “strict” reps in your regular workout.
Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don’t worry if your form isn’t perfect…just hammer the reps out.
And when I say crank, I mean CRANK…don’t bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep…and don’t even think about slowing down to get the negative.
The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.
And this emergency idea is why you’re not going to do a warm-up…we want it to be a TRUE emergency situation where you go from zero to kablammo!
ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won’t be able to get nearly as many reps and it won’t have the same emergency effect on your body.
9. Static Contraction Holds and Pushes
This can be done on almost ANY chest exercise…though it doesn’t work too well on dumbell flyes or presses. It works best on cable crossovers or pec deck, where the tension is greatest at the top, when the arms are close together. It’s also pretty good on barbell bench.
A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.
This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don’t normally get during a standard exercise.
And those pushes I mentioned?
As you’re holding that static contraction, have a partner push down on the weight stack (if you’re on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It’s basically another emergency situation.
When using cable crossovers, have your partner put their hands in between yours and push outwards really quick. If you’re doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.
A couple of these pushes is all you need.
10. Cable or Band Push-Ups
This technique combines two type of resistance – a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it’s CRAZY how much tension you’ll get on your pecs.
(spoiler alert – this is an exercise taken directly from Nick’s book!)
It’s like combining a static hold with a dynamic exercise – two types of tension, both targeted on the pecs.
For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles.
Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.
The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you’ll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.
It’s a two-for-one exercise that will light up your pecs FAST.
You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.
YOUR CHEST WILL BE TOAST…
I have to say, if you’ve not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few “chest” days and just trying all these techniques to see which ones work best for you.
About the Author:
Nick Nilsson, also known as the “Mad Scientist of Exercise,” has been training and innovating unique and powerful new exercises and training techniques for more than 18 years. He’s published 9 books on weight training, including his most recent – “The Best Chest Exercises You’ve Never Heard Of”
Visit his site now to learn more about how this book can take your weight training chest development and pressing strength to a whole new level AND grab your FREE sample chest exercises!
Weight Training – Quick Ways to Build Muscle
February 14, 2010 by "Big Jim" · Leave a Comment
Weight Training- Quick Ways to Build Muscle
Building muscles is not an easy task. It requires years of weight training and proper nutrition in order to get the build you want. Genetics also play a role in muscle building, but it does not mean that only a select few can build muscles. More importantly than the right genes, proper training and diet are the two most important ways to build muscle.
Weight Training. In order to build muscle, you must undergo intensive weight training. The amount of weight you have to lift depends on the type of build you desire but the general rules apply to everyone.
• Each set should be composed of 10 to 15 repetitions. Don’t go over 16 reps for each set; if you want to challenge yourself, increase the weight instead.
•In between sets, rest your muscles for about a minute.
•Push yourself. Even if you feel your muscles beginning to tire, you must finish each set. You can try doing 15 reps for one set then dropping 2 reps for the succeeding sets. If you feel that the weight you’re lifting is no longer challenging, you should increase your weight by at least 10 pounds.
• Fitness experts highly recommend weight training for 3 days a week. Rest for 2 days in between training sessions to give enough rest for your body.
Diet. Sufficient amount of protein is necessary in building muscle. The optimum protein level depends on your body weight; consult your physician or a nutritionist in order to know how much protein you should have. You don’t need to take supplements. You can get protein from lean meat, soy or skim milk and vegetables.
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training information available.–> www.WeightTrainingInfo.com
Body Strength Training Tips
February 9, 2010 by "Big Jim" · Leave a Comment
Body Strength Training Tips
The first rule of body strength training is to start slowly. Don’t just dive in without preparing yourself; what you need to do is start small and work your way up.
Beginners might be tempted to to push their body to its limits; after all, no pain, no gain right? Wrong. There is a high risk of injury if your force your body. Take the time necessary for your body to adjust to body strength training and gradually intensify your program along the way.
The most important part of body strength training is the first few weeks. Here’s what you need to do:
• Start off by warming up with a light cardio exercise for about 10 minutes.
• After warming up, choose an exercise that works all muscle groups in the body for about 3 times a week; make sure you rest for at least 2 days in between.
• After the first week, move on to exercises that specifically targets a certain muscle group. About 10-12 repetitions for 2 sets is a good start. Examples of specific muscle exercises are: bench press and pushups for your chest; bicep curls and hammer curls for your biceps; overhead press for your shoulders; squats and calf raises for your legs. If you work out in a gym, there are machines designed for specific muscle groups.
• After each week of training, you can modify your program by adding a repetition or increasing your set. You can also add more weight. Do not go beyond 15 repetitions for each set; each exercise should not exceed three sets as well. If you want to intensify your training, add a few more weight and drop your repetitions.
• For the first few weeks, focus on getting yourself used to your exercises instead of how much weight you lift. Start with 20-30 pounds and gradually increase if you feel the need to challenge yourself.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Weight Training Information – “The Basics”
February 9, 2010 by "Big Jim" · Leave a Comment
Weight Training Information – “The Basics”
1. To achieve notable gains in strength you must always stimulate your muscle more than it is accustomed to.
2. The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
3. Gains you receive are dependent on the muscle group used, and movement pattern performed.
4. If you are interested in strength gains you want to train with higher weights.
5. If you are interested in gains in endurance, you should concentrate on lifting lower weights with higher repetitions.
6. Your warm-up should be “sport specific”. In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
7. It is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
8. Work larger muscle groups first, then smaller muscle groups.
keeps the body active and prevents pooling of blood in the extremities.
9. The cool-down is done at a lower intensity.
10. When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, weight training and fat loss programs. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Weight Training Information for Over 40
June 7, 2009 by "Big Jim" · Leave a Comment
Weight Training Information for Over 40
If your over 40, you simply cannot show up to the gym and lift the heaviest weights anymore without the proper weight training information.
What I’d like to do now is to go over some of the things you need to know about when you start weight training.
1) The first thing you need to do is check with your physician. I know, you hear this all the time but it’s better to be on the side of caution before going forward with a weight training program.
2) Decide what you want to accomplish. As with any exercise program, you absolutely must ask yourself, “what is it that I want out of an exercise program?”. Do you simply want to lose a few pounds? Build muscle and power? Get more agile? Get into an overall better fitness shape? From here, you can decide what type of program and diet you need in order to accomplish your goals.
3) If you are just starting out, you need to make sure that you get the right guidance and instruction. Now, I’m sure that if you reading this now, your over 40 years of age and really want to get back into shape. Now, you have a couple of choices, you can either join a gym to train or you can set up a home gym.
4) Once you decide on a weight training program, you need to make sure you warm up thoroughly. I strongly suggest that you first warm up for 5 minutes on an aerobic exercise of your choice. It is very important that you warm up all the connective tissues and joints prior to any kind of resistance training. As we get older, our connective tissues and joints don’t get as much blood flow as they used to.
5) Once you decide on a weight training program, make sure you gently glide into the program. That is, take it easy for the first month or so. I’m very, very cautious about certain movements and warm up very thoroughly before working out.
For those of you who have prior experience with weight training, you may want to listen up. You might have been able to bench press 315 pounds back in college when you were 20 years younger but your bodies recuperation powers have greatly diminished since you were 23 years old.
6) If you have any prior injuries such as any tears, breaks, or tendinitis, you will have to get the ok from your doctor before commencing with any weight training program. Once you have that, you have to make sure that your old injury stays an old injury.
7) You really need to make sure that your diet is healthy. If there is one thing that I have noticed as I’ve gotten older is that foods have a direct correlation to how your body moves and grows. When you’re younger, you can have cheeseburgers and fries, and still be on top of your game. You can’t get away with this when you’re hitting 40. I don’t know what it is but when you get past 30 years of age, your body can’t process the same foods as it used to.
8. Start drinking water. Water keeps the body moving the way it should be so try and get at least 8 cups a day. There are just too many benefits by drinking plenty of water so try to get the recommended amount of water into your body each and every day.
9) If you are thinking of taking supplements, the first thing you must understand is that food is the number one supplement that should be in place. Once you have your diet in place, than you can gradually add supplements such as vitamins/minerals, protein powders, creatine, and any other supplement you are thinking of taking. Once you have your diet in place and have been following if for about a month, than you can think of taking supplements.
Remember if your over 40, the proper weight training information is essential. You have to decide what it is you want to achieve from the fitness program and learn what kind of program is best for you. I know, it’s easier said than done, especially for those of you who haven’t done any kind of weight training prior, but if you are determined to get back into shape, you must be willing to learn.
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training information available.–> www.WeightTrainingInfo.com
Bigger Muscles with the Proper Weight Training Program
May 20, 2009 by "Big Jim" · Leave a Comment
Bigger Muscles with the Proper Weight Training Program
There are many ways to have great big muscles but the most common of which is to undergo a weight training muscle building program. These programs initially work on weight gain then move on to enhancing your muscles in no time. It consists of some muscle-firming exercises like weight lifting, supplementing, nutrition, and injury protection. The steps to take in these programs are repetitive, enjoyable, and quick to follow.
From day to day, you can give yourself reverse crunches, pushups, and pullups, to grow muscles rapidly. It works better when you do this together with progressive weight lifting, from empty bars to heavier weights or barbells.
You can also work on building your muscles and boosting your stamina by lifting free weights instead of having machine-aided exercises. You should remember that barbells are good when you aim for the heaviest weights that cause stress, which in turn helps form muscles.
Rest, proper diet, sleep and drinking enough water are essential and will help to shape the muscles more quickly than pure tedious exercise.
What could be the best muscle building strategy is eating a lot to gain more weight, before working on the muscles. It’s a quick and easy thing to do, except that you focus more on eating protein-rich foods.
To build bigger muscle with weight training, there is one thing you should remember and that is persistence. That mindset will help you achieve the results that you have been desiring for your body with a muscle building program.
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
The Perfect Formula for Building Muscles
May 17, 2009 by "Big Jim" · Leave a Comment
The Perfect Formula for Building Muscles
There are no short cut methods to building muscles but given below are some tried and tested techniques that will help you get ripped quickly.
Some Useful Tips:
a.) If you are a beginner always try to learn from a professional. The right technique will help you develop muscles faster and also reduce the risk of injuries
b.) Always bear in mind that over-training can lead to burnout. So in a given exercise schedule keep some time to relax. For instance, take a week off after 7 to 8 weeks of rigorous training
c.) Keep your workout time short but increase the intensity. In-fact, the more intense the workout the better. Give your body the challenge it is capable of under going
d.) Follow a weight training routine. A typical routine can consist of all above mentioned techniques including squats, dead-lifts, dips and military press.
e.) Remember that you need to compensate your body’s energy requirement by eating the right food at the right time. Eat healthy foods like veggies, fruits, lean meat and fibrous crabs. You can also consider taking whey protein and other supplements from recognized health product vendors
f.) Always have a positive attitude. You really will be surprised how much a positive attitude can help you put on those muscles faster
g.) Say no to steroids or other shortcut ways of putting on muscles. This will help you put on muscles but also cause a lot of side effects that you will have to deal with later on.
Good luck with your body building!
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, weight training and fat loss programs. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
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- Fat Loss Circuit Training While Weight Training
- Chest Training – How To Feel your Pecs Work
- Weight Training – Quick Ways to Build Muscle
- Body Strength Training Tips
- Weight Training Information – “The Basics”
- Weight Training Information for Over 40
- Bigger Muscles with the Proper Weight Training Program
- The Perfect Formula for Building Muscles
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- Review of the Turbulence Training Weight Training Program
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