http://pmxfit.primalmuscle.com/wp-content/uploads/2012/05/2012-IFBB-New-York-Pro-Prejudging-Results-Videos.jpgWith a record-breaking 109 competitors in six divisions, the 2012 New York Pro promised to be one for the ages. It didn’t disappoint, as Cedric McMillan, Kevin English, Candice Keene, India Paulino, Mark Anthony Wingson and Julianna Malacarne all came away with wins in their respective divisions at the Tribecca Performing Arts Center on Saturday night.



Check out the prejuding & placings for the competitors!


Results



Mens open

1. Cedric McMillan*


2. Johnnie Jackson


3. Steve Kuclo


4. Juan Morel


5. Jonathan Delarosa


6. Vaughan Ettienne


7. Tomáš Bureš


8. Mohammed Touri


9. Jeff Long


10. Sean Allan


11. Wendell Floyd


Kevin English, winner of -212lbs

-212lbs Top 3 Comparisons




-212lbs

1. Kevin English*


2. Sami al Haddad


3. Jose Raymond


4. Marco Rivera


5. Guy Cisternino


6. Mboya Edwards


7. Raul Carrasco


8. Nathan DeTracy


9. Milton Holloway


10. Panexca Pierre


11. Luis Santiago


12. Luis Santa


13. Naor Ziv


Finals







Cedric McMillan, Winner of Mens open




2nd, Johnnie Jackson




3rd, Steve Kuclo




Women's Figure

1. Candice Keene*


2. Heather Dees


3. Ava Cowan


4. Monica Specking


5. Candice John


6. Andrea Cantone


7. Aleisha Hart


8. Tara Scotti


9. Allison Frahn


10. Mona Muresan


11. Angela Mraz


12. Jacqueline Hoppe


13. Caroline Hernandez


14. Maria Luisa Baeza-Diaz


15. Melisa Brooke Erickson

16. Angelica Nebbia

16. Eleni Plakitsi

16. Elizabeth Maurice

16. Ginette Delhaes

16. Katherynne Ramirez

16. Laura Tolonen

16. Leah Berti

16. Melanie Becker De Palma

16. Patrice Vignola

16. Ryan Hays-Althoff

16. Thea Erichsen

16. Tiffany Archer

16. Yolando Sauri


Women's Bikini

1. India Paulino*

2. Jaime Baird

3. Yeshaira Robles

4. Abigail Burrows

5. Diana Graham

6. Taylor Matheny

7. Tawna Eubanks

8. Jessica Arevalo

9. Juliana Daniell

10. Talia Terese

11. Kristy Robbins

12. Heather Nappi

13. Bernadett Matassa

14. Kristal Martin

15. Skye Taylor

16. Cecile Palacios

16. Janet Harding

16. Melinda Janiszweski





Women's Physique

1. Juliana Malacarne

2. Teresita Morales

3. Penpraghai Tiangngok

4. Ayanna Carroll

5. Joele Smith

6. Jennifer Smythe

7. Melissa DiBernardo

8. Carrie Simmons

9. Jennifer Hernandez

10. Stacy Simons-McDowell

11. Jane Santos

12. Jillian Reville

13. Marilena Echohawk

14. Karen Gatto

15. Cassandra Floyd

16. Aurélia Grožajová

16. Dana Linn Bailey

16. Dayana Cadeau

16. Debbie Barrable-Leung

16. Heather Grace

16. Laura Boisacq

16. Louise Rogers

16. Maria Allegro

16. Marina Lopez

16. Michelle Blank

16. Nathalie Falk

16. Petra Měrtl

16. Rose Anne Duvigneaud

16. Tammy Patnode


Men's Physique

1. Mark Anthony Wingson

2. Colin Humphrey

3. Eddie Baird

4. Angelo Morasca

5. Anthony Scotti

6. Douglas Peaney

7. Ryan Hughes

8. Matthew Acton

9. Craig Capurso

10. Angel Cordero


http://pmxfit.primalmuscle.com/2012-ifbb-new-york-pro-prejudging-results-videos/

[http://pmxfit.primalmuscle.com/intense-arm-workouts-for-excellent-muscle-growth/]


Arm day has arrived. You might be nursing some soreness from the chest, back, and shoulder days which preceded it. However, this is no time to go soft and sell yourself short with excuses. The time to take it to the next level is now. Check out this heavy and intense arm workout which combines biceps, triceps, and forearm movements to deliver a complete arm pump that will leave you sore for days.


Biceps

Begin your arm day with a few relaxed repetitions of chin ups, pushups, and forearm rolls to get the blood moving to the arms. Then, 2 to 3 light sets of dumbbell curls should be adequate for warming up the biceps.


Standing barbell curls

Keep it simple. Four sets of 6 to 12 repetitions with solid form, and a little bit of cheating at the end of each set.


Seated incline bench alternate dumbbell curls

Slow, methodical repetitions will give you the best pump and help you to find the ideal mind-muscle connection.


Arnold Curl Bar (or EZ Curl bar if your gym does not have one)

This movement will stimulate the biceps in a new way they haven’t seen much before, and help you to finish them off for the day. If your gym doesn’t have one, as the gym manager to buy one – or bring your own!


Triceps

Only 1 to 2 sets of rope pressdowns for warm-ups should be all you need to get those triceps ready for work!


Skull crushers with EZ Curl bar

While you’re fresh and strong, knock out this potentially dangerous and very effective movement. Four sets of 8 to 10 repetitions should suffice.


Seated triceps press behind head

Sit up, adjust the bench, and immediately use dumbbells to further nail the triceps with some heavy and painful free weight stimulation. Use 4 sets of 8 to 10 repetitions.


Bench dips with weight on lap

If you have the room in your gym, add 2 to 3 sets of heavy bench dips to finish your free weight movements.


Overhead rope pressdowns

Pump up those triceps with 4 to 5 sets of 15 to 20 repetitions with a moderately heavy weight for this movement.


Forearms

No warm-up should be needed for this muscle group. Your upper and lower arms should be packed with blood by now. These sets should be completed with moderate weight to allow for a bit of a finishing touch pump on a muscle group (the forearms) which should already have received a great amount of stimulation.


Reverse Grip Wrist Curls

Three sets of 8 to 20 repetitions should suffice on this movement.


Wrist Curls

Three sets of slow and methodical wrist curls (using 8 to 20 repetitions) will hit the front of the forearms. It’s time to call it a day!



For adequate recovery and growth, your best bet is to allow for a day of rest after this workout. Your next workout should be for your legs, followed by a chest or back day. This will guarantee at least 72 hours for your arms to heal before they are recruited as a support muscle group for back or chest training.



[Via http://pmxfit.primalmuscle.com]

Hey there,



Now that most of us are in full blown
training & diet hell, it's important to
keep both areas moving forward.



With training, I definitely utilize some
core movements and exercises to
keep progressing towards my goals.



While this isn't mandatory, I think using
http://pmxfit.primalmuscle.com/top-10-exercises-you-should-be-using-each-week/ will help you
greatly in the long run.


Check them out here: http://pmxfit.primalmuscle.com/top-10-exercises-you-should-be-using-each-week/.



~ Dane

Hey there,



I've said it before, and I'll say it again...traps are the new abs! If you really want to strike fear into the hearts of men - you need "brahma bull" traps. The kind that make it look like you feel no pain, and you can shrug Volkswagens. Here is a badass way to get them...


Q: I need help with my trap training and development. I do shrugs in various ways and it just doesn’t seem to be enough. Any suggestions or new ways to do the same thing?

A: I think Cleans, or hi-pulls in all forms – hangs, floor, power – creates a perfect opportunity for rapid mass gains. After you get form down, you can begin using heavier and heavier weight and it really does the trick. You’ll have more trap than you probably need. Watch that. It may feel like you’re not making headway now, but as soon as you adopt some Cleans into your routine, and begin boosting poundages, you’ll find that you’re growing really fast. You can get out of proportion quickly and overpower delts. So do shrugs (but have someone check your form) and then add some Cleans in once a week for about 6 to 8 weeks and reassess. You may find you need to do them less in the future. Also you might try shrugs with a trap (diamond) bar, upright rows, and some deadlifts with a rolling back of the shoulder at the top. Or, you may want to stand in a standing calf machine and shrug the pads up off your shoulders.



Have more advice? Disagree? Speak up and let us hear it! Feel free to share your thoughts on our http://facebook.com/PrimalMuscle or the http://pmxfit.primalmuscle.com.



Keep getting big and bigger,


-Dane

The year 2011 was an interesting on in bodybuilding circles. To start things off, most notably, Phil Heath toppled Jay Cutler at the 2011 Mr. Olympia contest. Jay had won his share of titles, but now the torch seems to have been passed. Phil isn’t the prototypical bodybuilder, due to his slender build and narrow frame, but he’s packing as much mass as anyone else in the world right now, including former Arnold Classic winner Kai Greene. Yes, 2011 was a down year for Kai, as he missed out on the Olympia title again after having put everything into that show. He vows to return in 2012 better than ever, and his combination of size and shredded conditioning is almost unbeatable. Almost. Phil Heath is the odds-on favorite to win it all again.



Who won’t be on the stage in 2012? The boards are abuzz, as of January 2012, that Jay Cutler might not be making the competitive stage this year. He’s noticeably smaller in recent pictures, and is very vague about his future competition plans. Of course, no athlete announces this early that he won’t be in the Olympia, as it would impact marketing efforts by the show and his supplement company. But early indicators show a smaller Jay Cutler than we ever see in January!



Victor Martinez, perennial top finisher at the top shows, has met some legal issues and may never compete again. Gustavo Badell is coming back in 2012, but pics have him looking nothing like his winning form from 5 years ago. What about those Tier 2 athletes like Ronny Rockell and up and comers like Roelly Winklaar? They always show potential and look amazing in photo shoots, but when the time comes and they have to stand next to a Phil Heath, everything goes out the window!



Branch Warren may be the wild card in 2012 that nobody is talking about. He’s coming back from a serious injury that kept him out of 2011 Olympia competition. Silvio Samuel is out. Zack Khan isn’t ready yet. Is Dexter Jackson finished? Dennis Wolf looked great at the end of 2011, but can he do it again? Who will be the bodybuilder that breaks out in 2012? Will Phil Heath repeat easily in 2012 without Jay Cutler in the line-up, if he does indeed sit out? Time will tell. Whatever the outcome, given the new Mr. O Phil Heath and a crop of hungry bodybuilders anxious to topple him, 2012 will be a very exciting year in competitive bodybuilding!



[Source: http://pmxfit.primalmuscle.com/looking-ahead-to-2012-on-the-pro-bodybuilding-circuit-mr-olympia-more/ | http://pmxfit.primalmuscle.com]

It’s always been said that breakfast is the most important meal of the day, and we all know its true. But we also know that the early morning is often the busiest time of the day for any of us with jobs, family, relationships, and school. Finding the time and energy to enter the kitchen and cook up a proper bodybuilding breakfast is not an easy thing to do! Let’s look at some of the criteria for a successful bodybuilding breakfast plan.


It Must Be Fast

Unless you’re the 1998 version of Ronnie Coleman who would roll out of bed at 10 AM and prepare eggs and oats and watch SportsCenter until noon, you’re in a time crunch in the morning. So even cooking and cleaning up after the preparation of eggs might not work well with your daily schedule. Can you make a list of the protein foods which would be faster?


It Must Be Affordable

Sure, ‘take out’ from a nice restaurant could give you a nice ham and cheese, egg-white omelet every morning - but can your budget handle that $7.95 daily hit? Find foods for breakfast that fit well with your monthly allotted food budgeting.


It Must Contain The Right Macronutrients

A bag of marshmallows would be fast and affordable for breakfast, but there’s a good chance it wouldn’t have the protein or carbs you would need to have a productive day of bodybuilding training and growth. Your meal should contain at least a fist-size serving of protein (6 ounces is ideal) along with some oats, rice, beans, potatoes, pasta, or other good sized serving of carbohydrate for energy.


It Must Taste Good

Finally, your breakfast has gotta taste good if you expect to eat it with any kind of consistency. A terrible tasting meal will result in terrible eating schedules. You will find reasons to skip eating, and soon you’ll be scarfing down fast food drive thru breakfasts, making up reasons why “this is better than nothing…”. Select foods you and even if you need to pre-cook them and heat them in the morning, you’ll have a breakfast planned that you very much enjoy.



Now comes the tough part - putting the pen to paper and planning out what your own daily breakfast should be! Perhaps it’ll be from a restaurant if your time and budget allow. Perhaps you’ll end up cooking a delicious breakfast of eggs and sausage with potatoes, and eating it at night - and you’ll opt for chicken and rice from the microwave in the morning when you don’t feel like cooking or time and money are in short supply.



Via PMXFIT: http://pmxfit.primalmuscle.com/designing-the-perfect-bodybuilding-breakfast/

Bodybuilders can train for hours and attain massive pumps in the gym, but they’re not doing any growing there. Rather, it’s when the evening comes, after a delicious dinner, when the bodybuilder curls up for a long winter’s nap, that muscle repair, recovery and growth actually occur. Let’s look at a few ways you can maximize your sleep effectiveness and sleep sounder and better!


Train hard

First and foremost, you gotta be KILLING IT in the gym. If you work hard enough with the weights and during cardiovascular training, you will have no need to worry about sleep - you will probably fall asleep without even trying. If you can’t sleep in the night time, train harder in the day time!


Melatonin

A dose of 300 mcg of Melatonin will promote sleep in the best way possible - by eliminating chemical levels in the body which can foster sleep problems. One dose should be adequate for most nights. A dose of 600 mcg nightly will lead to extreme grogginess, so never go that heavy if you have to wake up early the next day!


Fiber

Many people - particularly bodybuilders who consume a great deal of food - will toss and turn throughout the night as the beef, garlic bread, beans, and everything else in their belly works its way down the digestive tract. You can minimize the nightly discomfort caused by food by eating smaller, healthier meals rich in fiber closer to bedtime.


Limit water intake

If you find you are waking up to urinate frequently in the night, it could be that you are drinking too much water. While it is important to stay hydrated, filling your body with 32 ounces of water then attempting to lie still for 8 straight hours might not be the most reasonable move.


Keep the television off

It might be easier to fall asleep when watching TV, but STAYING asleep can be a whole different challenge. Use a remote with a sleep timer to ensure that 30 to 60 minutes after you lay down, that television is quiet and your brain is at peace is a great idea. Keeping the room pitch black as well will also benefit your sleep pattern!


Stress

If you are mulling over a job offer, a relationship breakup, or a financial crisis, you will not get ideal sleep. Get out of bed, deal with the situation, then fall into a deep and wonderful sleep! The muscle growth you see as a result will be all the reward you need!



Via http://pmxfit.primalmuscle.com | http://pmxfit.primalmuscle.com/seeking-sleep-solutions-6-ways-to-help-you-sleep-easier/

http://pics.livejournal.com/dane_fletcher/pic/00004w5d/It’s leg day one again, and squats are on the docket. You could spend your workout like everyone else, squatting as much as you can then scooting on down to the leg press machine. Or, you could make squatting an EVENT. You could dress in preparation to allow yourself to move the most weight, and do to it safely. You could bring things and people along to make your squatting safer and more effective. Let’s look at a few of these commonly overlooked items that are preferred by pros and highly useful for better and more effective squatting sessions.



Continue on for http://pmxfit.primalmuscle.com/squat-day-preparing-for-war/ on http://pmxfit.primalmuscle.com/

Nitric acid has several advantages over some crucial body organs. Studies have found it enhancing the performance of heart, brain, liver and kidney. It was discovered in the year 1988 and the discoverers were awarded with noble prize for medicine that year. Nitric acid supplements can enhance blood-clotting power in body. It also makes the transmission of message between nerves faster. It widens the diameter of blood vessels and ensures smoother blood flow with low pressure. Now several nitric oxide supplements are available in market. In this brief article, we will discuss about points that will make your purchase of nitric oxide supplements easier.



For More on 5 Things To Remember While Buying Nitric Oxide Supplements -- http://pmxfit.primalmuscle.com/5-things-to-remember-while-buying-nitric-oxide-supplements/

The New Year is almost here, and you have yet to write out your 2012 New Years’ resolutions. If you’re ready to get in shape this year, then it’s time to really visualize what you want to accomplish. Something as simple as “Getting in shape” just won’t cut it, because you’ve probably have that nonspecific goal for years, right? It’s time to break things down further, and really visualize and put the pen to paper as to what you’d like to achieve with your physique this year.


http://pmxfit.primalmuscle.com/fire-in-the-belly-motivation-for-2012/ -- http://pmxfit.primalmuscle.com/fire-in-the-belly-motivation-for-2012/

The New Year is upon us, and you’re more determined than ever to reach your best lifetime shape ever in 2012. A very noble cause, and one that can be accomplished with not only hard work in the gym and a smart dieting plan, but also a set of circumstances which can contribute to new success in a very big way. Let’s examine some of these factors for getting you back on track in 2012.


http://pmxfit.primalmuscle.com/getting-back-on-track-in-2012/ -- http://pmxfit.primalmuscle.com/getting-back-on-track-in-2012/

2011 is coming to an end and this post is dedicated to the top 10 fitness, physique or strength-related goals articles found here on PMXFIT.com! What we've enjoyed most is providing an outlet for bodybuilding and fitness enthusiast to get helpful and informative articles and videos that will helped them take their training to the next level!



We’ve got a bunch of stuff to publish before the end of the year, so today we’ll begin with our Top 10 Blog Posts of 2011.



Needless to say, the blog has grown exponentially over the last year, and we’d like to think that with each and every passing day we're reaching out and helping one more person achieve their fitness, physique or strength-related goals.



And with that being said, let’s get into the Top 10 posts!


10. http://pmxfit.primalmuscle.com/kettle-bell-training-routines/: Like any form of training, Kettle Bell training has emerged as a new, popular form of resistance training, utilizing an innovative apparatus with which to work. But KB training is far from some nostalgic craze. The Kettle Bell’s roots and origins are steeped in Russian strongman culture, and the apparatus has been in existence since the 1940’s. -- http://pmxfit.primalmuscle.com/kettle-bell-training-routines/

9. http://pmxfit.primalmuscle.com/5-rules-of-extreme-muscle-building/: If you do not want an average physique, and you are looking for some massive muscle growth, then follow the rules in the following article. I have broken down some rules of body building that will get you one step closer to the muscular body that you are looking for right now. -- http://pmxfit.primalmuscle.com/5-rules-of-extreme-muscle-building/

8. http://pmxfit.primalmuscle.com/build-muscle-fast-with-superslow-training/: For decades, a small contingent of bodybuilders and powerlifters has employed an approach to training called “super-slow training”. What is it? How does it work? What are the advantages and drawbacks? Above all, is it right for you? -- http://pmxfit.primalmuscle.com/build-muscle-fast-with-superslow-training/

7. http://pmxfit.primalmuscle.com/8-tips-to-increase-bench-press-max/: How to increase bench press max fast? Is it possible? Yes it is! This is because most people do not know some essential and critical principles of bench pressing and this prevents them from truly harnessing their own potential. Before we get too carried away, let me elaborate more on the 8 principles to increase bench press max fast. -- http://pmxfit.primalmuscle.com/8-tips-to-increase-bench-press-max/

6. http://pmxfit.primalmuscle.com/muscle-confusion-training-protocol/: Most trainers will develop a 4 or 5 day training protocol that they are comfortable with, and they will use it for 10 or 15 years straight! Every major body part (chest, back, shoulders, arms, and legs) will have their own day, usually in this order. It’s no wonder we see some guys in the gym, year after year, who never seem to be able to make gains. Bodybuilders never change up this arrangement, and as a result they stop seeing results. Their bodies simply adapt. There is no more confusion. But you can change this. You can confuse your muscle groups into growth once again. Let’s learn how! Here is a sample muscle confusion training protocol. -- http://pmxfit.primalmuscle.com/muscle-confusion-training-protocol/

5. http://pmxfit.primalmuscle.com/get-shredded-fast-3-tips-for-maximum-definition/: When your training goal inevitably changes from adding pure size to adding definition and detail, a new set of rules and practices must come into play. Here are a few changes to the “get big!” strategy, which refines it to “get bigger AND better”. -- http://pmxfit.primalmuscle.com/get-shredded-fast-3-tips-for-maximum-definition/

4. http://pmxfit.primalmuscle.com/the-big-6-movements-for-mass-gain/: Here is a sample workout using the Golden Six movements. -- http://pmxfit.primalmuscle.com/the-big-6-movements-for-mass-gain/

3. http://pmxfit.primalmuscle.com/biggest-threats-to-bodybuilders-health/: You’re a bodybuilder. You’re a big dude. You’re a strong dude. If you’ve been training for a few years and have eclipsed 200 pounds on the scale, then you’re probably used to feeling like Superman most places you go. Whether it’s the supermarket, the bar, the workplace, or anywhere else, you feel invincible carrying around 50 pounds of muscle your peers are not. However, invincible you are NOT. Despite all the chicken breasts and broccoli you consume, despite the way you can crush small pieces of fruit in a single squeeze, you are human just like everyone else. In fact, your bodybuilding lifestyle may be putting you at a GREATER level of risks than is faced by your peers. Read on! -- http://pmxfit.primalmuscle.com/biggest-threats-to-bodybuilders-health/

2. http://pmxfit.primalmuscle.com/5-things-you-should-be-doing-each-day-to-build-muscle/: Are you ready to gain some muscle? Here are some general tips for changing up what you’ve already been doing in order to add some muscle. You don’t have to remodel your nutrition or training regimen – just tweak them a bit in order to see improvements! -- http://pmxfit.primalmuscle.com/5-things-you-should-be-doing-each-day-to-build-muscle/

1. http://pmxfit.primalmuscle.com/top-5-training-myths-you-need-to-avoid-for-great-results/: The sport of bodybuilding just like any other sport contains several lies or myths. This article will examine a few of them which are very common. -- http://pmxfit.primalmuscle.com/top-5-training-myths-you-need-to-avoid-for-great-results/


So there you have it – PMXFIT.com's Top 10 posts for 2011.



We want 2012 to be even bigger and better than ever before.



In the comments section below, please answer this one simple question:



What would you like to see next year?

• More short blog posts?
  
• More long blog posts?
  
• Video posts?
  

Feel free to provide as much feedback as you like or suggestions that will help with developing http://PMXFIT.com.



Thanks to everyone for making 2011 a great year – you're are the best!



- Team Primal Muscle

Do you know someone who is a total fanatic about hitting the weights, knocking out cardio, training very hard in the gym, living healthy, and looking their best? Well, the holiday season is upon us and this is a great time of year to let them know exactly how much they mean to you. Here are some holiday gift ideas that will help them to move closer to reaching their health & fitness goals, and allow you to check them off your holiday shopping lists!


Workout Equipment

Check out their home gym and see what they have, and what they’re missing. Keep a Sports Authority or JCPenney’s catalog sitting around, and ask them for advice on what equipment you should buy for yourself. Ask them which pieces they have, and which they wish they owned. If they train at a commercial gym, you may discover they would sure enjoy a new back brace or pair of workout gloves, or perhaps some shoes, to complement their workout. Check out their shoes sitting by the door and text the number to yourself, and find the perfect present!


Supplements

Look in the cabinet of your friend and see what protein power he or she frequently uses. If you have a smart phone, use it to scan the barcode or just take a clear picture of the product to ensure you purchase the right item. Pick up a new flavor if you really want to spice things up for your very fit friend!


Gift Cards

Why not let your musclebound friend pick out his or her own present with a gift card to their favorite nutritional store. There are supplement shops in every city. When in doubt, you can rest assured that your very hard-training friend likes to eat. So a gift card to the grocery store will also suffice!


Gym Memberships

If you know what gym your buddy attends, you can always present him or her with an extra 6 months or year of the gym! Or perhaps tack on some à la carte sessions with a personal trainer. If your friend has been lagging in the motivation department lately, schedule him or her a date with a trainer guaranteed to deliver some new drive in the gym!


Tanning, Massage & Makeover

Everybody lifts to look good and feel good, and there is nothing like a quick tan, a massage, or a makeover to alleviate soreness, bring out muscle detail, or just have your friend looking better than ever. A $100 gift card to a full-service salon can often deliver all three, and that can’t be beat!


Image courtesy of http://christmasstockimages.com/, http://christmasstockimages.com/free/ideas_concepts/slides/festive_gifts.htm

http://pmxfit.primalmuscle.com/holiday-gift-ideas-for-your-bodybuilding-fitness-friends/ via http://pmxfit.primalmuscle.com

When most bodybuilders first enter a gym, their goal isn’t to become ripped. They don’t care about proportions. They could care less about etching definition and striations into muscle groups. Their goal is typically to get BIG. Once they achieve this goal, and compete in a bodybuilding show or two, they begin to realize that while pure unadulterated size is fun to have, it’s the well-built bodybuilders with etched in striations and detail that win bodybuilding shows.



When the goal inevitably changes from adding pure size to adding definition and detail, a new set of rules and practices must come into play. Here are a few changes to the “get big!” strategy, which refines it to “get bigger AND better”.


Higher rep ranges

Employing a rep range of 12 to 20 allows the muscle group to recruit slow-twitch fibers which are typically neglected during the standard bodybuilding rep scheme of 8 to 12 reps. This also flushes an additional amount of blood into the region which provides the region with new levels of amino acids being present during the post-workout anabolic window healing period.


Train for pump

When trying to build new muscle mass, many bodybuilders attempt to constantly train to failure. This is a good approach, as it figuratively destroys the tendons, muscle, and supporting muscle infrastructure and inspires new muscle growth. However, when attempting to etch detail into a muscle group, the goal should change form muscle group annihilation to muscle group stimulation. Train for a pump – the maximum amount of blood in a muscle group that it can hold.


Visualization

The mental aspect of bodybuilding is often ignored in this sport of counting calories, reps, sets, and pounds. However, mentally focusing upon the muscle being trained, and adjusting exercise movement and flexing motions to meet this focus, allows a bodybuilder to maximize the rewards reaped from each repetition. Visualize the muscle being engorged with blood, and the subconscious actions of your body during the exercise movement will make it a reality.


http://pmxfit.primalmuscle.com/get-shredded-fast-3-tips-for-maximum-definition/ via http://pmxfit.primalmuscle.com

When you’re training the upper back, you’re really training for two goals which are functionally related, but visually different. Back width involves how wide your back appears on the bodybuilding stage. Back thickness involves how big it appears in shots from all angles – or how much it protrudes on every pose. Let’s examine how to train to achieve both objectives.


Thickness


Barbell rows are the most important movement for adding thickness to your upper back. Dumbbell rows offer a tad more flexibility, allowing you to pull the weight past the point where a barbell would come in contact with the area of your abdomen near the belly button. Despite this – whether it is for the manliness factor or the fact that more weight can be used because fewer stabilizer muscles are employed, the barbell row stands in the front of the class when it comes to back thickness movements.



After completing those two movements, you should find a variety of pulldown machines in the Hammer Strength and Nautilus sections which can help you lift some seriously heavy weight for the upper back without having to balance or control the weight. The fixed arc nature of these exercises means that you will not have to do anything but push. You can either move the weight, or you cannot. It’s that simple.



Finally, the use of close-grip cable movements cannot be neglected. Being able to contract the muscle group the entire duration of the movement keeps continuous tension on the muscle group, which is very good for stimulating greater blood flow.


Width


There is no movement more effective for adding width to the back than the chin-up. They may be a little tough to complete for untrained people or for those bodybuilders weighing anything over 250 pounds. But they need to be completed. If you cannot complete them, spend some time at the assisted chinning machine.



You will be able to remove a small amount, such as 10, 20, 30, or 40 pounds from the bodyweight workload you are pulling. This will allow you to complete full repetitions and strengthen the muscle groups of the back. Soon, you’ll be chinning your body weight with no problem! Aside from chins, very wide-grip lat pulldowns are an excellent movement for adding width to the back. You may find them a bit easier to complete than pull-ups, which as you can expect will mean their results will be less.



However, the ability to reduce the weight, hold contraction, and vary your grip without injury to the back makes this a movement you can’t neglect if the goal is upper back width.



Together, these movements work to help deliver you a back that is both wide and thick. Some bodybuilders will split their days between the two. Others like to combine everything into one mean back day. Whatever your preference, as long as you complete these movement each week, you’ll find yourself an amazing back in no time!


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