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.
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!
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.
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.
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.
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/.
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,
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]
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/
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?
Thanks to everyone for making 2011 a great year – you're are the best!
- Team Primal Muscle
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.
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.
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.
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!
http://pmxfit.primalmuscle.com/how-to-build-upper-back-thickness-width/ via http://pmxfit.primalmuscle.com/
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!
The bodybuilding lifestyle can be quite rough upon the organs of your body. If you follow the sport of bodybuilding, then you are probably already aware of the kidney damage that has been sustained by many competitors (particularly in the late 1990s) due to the use of diuretics. However, long term use of ephedrine, stimulants, and of course, long term sustained elevated blood pressure (common in men carrying 200 or more pounds on their frame) can cause kidney damage as well. Work with your doctor to complete a blood panel every 18 to 24 months to ensure all is well on the kidney front!
Heart Disease & Hypertension
If you subscribe to a standard bodybuilding ‘bulking diet’, then you may be consuming fats and cholesterol at much higher levels than that of your peers. Pay attention to these things. Even if you look incredible, you may not be functioning perfectly on the INSIDE, and that is what matter most.
Damage To Joints & Tendons
This won’t kill you, but it can sure make your ride here on earth an unpleasant one! Lifting 1-rep maximums puts an incredible demand upon your joints and tendons, which can lead to situations where you require surgery down the road. Train hard, but don’t place undue pressure upon the connective tissue that holds all your muscle together!
The use of artificial testosterone can lead to prostate growth. The use of growth hormone can result in existing growths in your body growing much faster than Mother Nature would have ever intended. The chemical side of bodybuilding has exploded in the last 2 decades, but we are still very much unaware of some of the long-term ramifications of using artificial T, GH, IGF-1, insulin, and other drugs. Be careful!
http://pmxfit.primalmuscle.com/biggest-threats-to-bodybuilders-health/ via http://pmxfit.primalmuscle.com/
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?
Select 20 exercises to be performed. Two for each major muscle group is a good estimation. Include squats, deadlifts, bench press, chins, curls, and your other standard bodybuilding training staples. Every muscle group should be covered. You will be performing all of these exercises in the same day.
The idea of superslow is that you are able to hit more slow-twitch fibers (normally ignored in weight training) by moving through the movement slower. For exercise #1, start with a standard exercise like the bench press. You will be performing five total reps. Count (or preferably, have a training partner count) the seconds of each lift. The positive, or “lift” section of the exercise will take TEN SECONDS. Move the weight up in a slow, controlled fashion for ten seconds. The negative, or “lowering” of the weight, will take FIVE SECONDS. That is fifteen seconds per rep, for five reps. this means that every set will be 75 second long. Move from the bench press to your next exercise, with 2-4 minutes rest between sets. Perform twenty sets in this fashion.
Superslow allows more blood to flow into the region of the muscle being trained. It recruits slow-twitch muscle fibers, which are normally bypassed during standard, faster lifting, which hits those fast-twitch muscle fibers. Powerlifters have found superslow training to add numbers to their lifts. When they return to fast reps, their muscles have newly recruited fibers moving the weight, which often leads to strength gains. Bodybuilders have reported size gains, mainly in the upper body.
Some trainers find superslow training hard on the ego, as they are using poundage’s about 20% lower than normal. Additionally, some bodybuilders report a drop in leg size if they are unable to “nail” the 2-3 sets they assign to legs. Typically, using higher set ranges (12 to 16 sets), leg size stays constant. Many trainers report a GAIN in upper body size and strength, but a DROP in lower body size and strength.
If superslow training intrigues you, give is a shot! Depending upon your training experience and ability to focus upon the muscle group being trained, you might find it’s just what you’ve been seeking to break a current plateau. You may also find that tossing in a few superslow sets each workout after completing your normal sets is a good compromise, which will allow you to continue the high set volume training you enjoy, along with the benefits of superslow sets.
http://pmxfit.primalmuscle.com/build-muscle-fast-with-superslow-training/ | pmXfit
Adaptation is your arch-enemy when it comes to making bodybuilding gains. The moment your body adapts to the amount of protein you are giving it, growth will halt. The moment your body grows enough to meet the challenges of the training demand you present weekly, you stop growing. As soon as your system adapts to any challenge you present to it, you no longer need to grow to defeat it. This is why bodybuilders are continually changing the exercises and set/rep schemes we use in the gym, and rotating the types of proteins we use in the kitchen. However, when it comes to setting up our standard training schedules, there seems to be very little variation.
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! Continue on to view a sample http://pmxfit.primalmuscle.com/muscle-confusion-training-protocol/.
pmXfit Tips: http://pmxfit.primalmuscle.com/muscle-confusion-training-protocol/
Intensity is the key to muscle growth, right? If you can’t find ways to push your body to new limits it has never seen before, then you’re probably not going to be able to grow new muscle. It’s important to enter the gym, and leave the place knowing that you did everything you could to stimulate some growth during that training session. Unfortunately, that can lead to situations where you train too hard – and end up making less progress than you would be seeing by training a bit with a bit less intensity. Here are some warning signs that you may be going too hard on yourself in the gym.
You can’t add any more weight on the scalehttp://pmxfit.primalmuscle.com/wp-content/uploads/2010/02/iStock_000011493387Medium.jpg
If you can’t get bigger – no matter how much food you are eating – there’s a pretty good sign you’re not recovering well enough. Recovery doesn’t just involve individual muscle groups. You also have to allow your body time for your central nervous system (CNS) to rest. It is only when your CNS is recovered that your brain tells the rest of the body it is okay to begin the growth process.
You aren’t getting any stronger
Even if it is only by small increments of 2 to 5 pounds, you should be able to see some improvements on how much weight you are moving, as the weeks and months pass. If it’s been several months and you have been unable to add any weight to the bar on movements such as bench press, deadlifts, or squats, you may need to scale back the total number of sets.
You get tired faster
Both inside and outside the gym, you’re wearing out way sooner than you used to. This is a classic sign of your body telling you that the demands you are placing upon it are just too much at the moment. Cut back any unnecessary extracurricular activities and shave 4 to 5 sets off of your typical visit to the gym. Your other sets will mean much more, and your lungs just might return!
Your sleep is disrupted
If you’re tossing and turning at night, or falling asleep at red lights in traffic only to lie awake at night, then you’re in a situation where your system if over-taxed. Use zinc/magnesium/calcium supplement before bed, drink more water, and reduce your training by one day weekly to see if this helps to corret the sleeping situation.
You become sick more often
The final sign you are training too much is that you will be the less-than-proud owner of a depressed immune system. Cut back the weight and the sets, and kiss the flu goodbye!
Your appetite is slipping
A strong, healthy appetite is a sign of a man that hits a lot of iron and needs nutrients to recover! If you are eating less at each meal, you need to be doing less in the gym each day.
The bottom line is that you should never take it easy on yourself fin the gym. Instead, you should find ways to minimize the actual amount of time that you are at that peak performance level. If you’re using 8 or 10 failure sets every workout, you are placing too much stress upon your body. It might feel good today, but are you going to be able to maintain that level of intensity for the next twenty years? Probably not. Develop a long-term training strategy that will allow you to train hard within reason, and muscle and strength gains will continue to arrive for years to come!
So much can hold a person back from improving, why add to the mix by making avoidable mistakes in training and diet? What's funny about the business of bodybuilding and working out is, the mistakes people make are most often a mixed bag of both science and common sense.
#1 NO INTENSITY - Training without fire (resistance workout mistake)
Intensity is quite simply elusive to most people, but when you've felt intensity in workouts, you'll certainly know that it feels different than anything else. Going through the motions isn't worth your time or effort. If you're going to spend an hour a day in the gym, five days per week, you may as well make it count. Change workouts to reflect intensity by adding weights, taking less rest in between sets, and changing apparatus, to find what gives you the burn and pump you need to take you from Point A to Point B. Whether it's supersets, giant sets, super-slow training sets, forced reps, drop sets, or any number of methods, employing intensity in workouts is much more important than almost anything else.
#2 NO PLAN OR DIRECTION - No assessment or thought about what to do, or when (resistance workout mistake)
Most people laugh at keeping a workout log. But without any record of what you have done and what of those things have worked or not worked for you, there is no reference for the future. Some people are admittedly more practiced at keeping track of their progress and are more instinctive. But if you aren't an instinctive person, you'll need to keep some records of what workouts you have done, and when, in order to move forward and plan ahead. Planning is key when it comes to progress, because without a goal, a way of getting there and a means of executing it all, you won't reach goals - ever. Keep track of workouts and plan them well ahead - finding workout partners, times of day and training aids that will help you make progress. Just remember, not planning means you could end up thinking it's okay to miss a workout here or there and end up on the couch. The more you do that, the more likely you'll end up not working out at all. A plan will keep you focused.
#3 NO POST WORKOUT FOOD PLAN - Failing to replenish after a workout (diet mistake)
Post-workout meals and shakes are something anyone serious about physique progress should understand and apply. Committing to meals and supplements that enhance growth makes workouts in the gym well worth the toil and soreness. PWMs should include a protein, a simple carbohydrate, and some fat, along with a surplus of branched-chain amino acids (leucine, isoleucine and valine), and a recovery supplement such as L-glutamine. Find fast-absorbing proteins, simple carbs and supplements that agree with your system to enable you to get the most recovery and quick nutrition following hard workouts geared toward growth. It's the most important meal of the day.
#4 TRAINING INCORRECTLY - Whether poor form or overtraining (resistance training mistake)
Learning form is more important than any amount of weight you can lift. That's because without proper form, imbalances and injuries take over and cloud your progress. Injuries are the number one reason progress is not ongoing. Stops and starts because of rehabilitating muscles and tendons means inconsistencies are more than norm than growth. Take the time to learn the correct form, practice is for months, and then worry about lifting heavy. Read up on techniques that make sense, and incorporate them for variety. Avoid overtraining, and train more intensely, for less time, for the greatest progress.
#5 TOO MUCH CARDIO - Impedes progress and sets up metabolic issues (cardio mistake)
To peddle or not to peddle. Many experts, like Chris Aceto and others in our industry, tell us that doing too much cardio can actually hinder metabolism and can set up a cycle of insulin spikes and recessions that can damage our long-term goal of a sound metabolism, a hard body, and a muscular frame. It's important to work the heart, but not necessarily 60 minutes a day, seven days a week.
The low intensity - slow burn fat loss prescription of the 80s just doesn't hold water for anyone anymore. Optimal fat loss comes from interval training that is selectively executed, infrequently, throughout the week. Varying speed, incline, pace, difficulty, and many other factors featured on stationary aerobic gym equipment, can make all the difference in metabolic rate, body condition and fat loss. Thirty minutes of interval training - varying intensity and pace and difficulty, as well as apparatus type - for an average of three to four time per week, can mean more fat loss and greater muscle retention than five days of 60 minutes without varying intensity.
#6 POOR LIFESTYLE CHOICES - Poor choices can screw up hormones and growth potential (diet/ supplement mistake)
Some people say that making the choice to us AAS is a poor lifestyle choice, and of course they're right. However, we all know that top level bodybuilders wouldn't go the way of the natural man if their goals are to hit the pro stage. So, accepting that fact, there are many ways to minimize the damaging effects of AAS, including regular health checks, blood work, and intelligent approach to its use. Other lifestyle choices, such as avoiding booze, cigarettes, marijuana, and other party drugs, will mean that cellular damage is minimized. Progress can't be made when you're fatigued and trying to recover from hangovers produced by drugs and alcohol, and usually don't allow you the sleep you need to repair damage. Minimize use of toxins, take plenty of antioxidants, and eat and sleep well, and you'll get a good head start.
#7 COMPARING SELF TO OTHERS - No identity or sense of self can cause injury and unhappiness (mental/ emotional mistake)
No matter how you slice it, you're just a different person with different chemistry, body type, and just about everything else. Comparing to others is the most "out of context" thing you can do - and there is just no such thing as "apples-to-apples" between people. Even comparing yourself to yourself over time isn't fair because you are a different person chemically and hormonally all the time.
I think the reason people compare themselves to others is a "way out" - it's a kind of cop out that allows them to be depressed and say "I give up." If it weren't then it would be motivating, but it rarely is. Truth is, it's also that way when you compare yourself, from one year to the next. Research shows that you aren't even the same person from week to week, in terms of chemical makeup. That means that who you were last year at your contest is not who you will be this year. Try to clean the slate and look at who you are "today" and not who you were once. Accepting or just resigning yourself to looking at the "current" facts is what will give you a leg up. Pay attention to what is happening by keeping good records about "why" you were the person you were, and you'll be that again - it just might be through a more circuitous route this year.
It feels like you’ve been stuck at this plateau forever, doesn’t it? Your bench press numbers aren’t moving up no matter how hard you train. Maybe the trick isn’t your training intensity, but rather some supporting factor. Or perhaps you’re neglecting some muscle fibers. Let’s look at a few tips and tricks for moving more weight on the bench press.
Eat More Food
You aren’t going to meet too many 150 pound monsters who can bench press 405 pounds. Sure, you’ll find the world-class genetic freak that is 4 foot, 9 inches tall who may fall into this category. But for the vast majority of us, the amount of weight you can lift is going to be somewhat related to the scale reading. If you keep your body fat levels the same, you will be stronger at 200 pounds than you will be at 150. So if you can’t get that bench press to move, try increasing your daily carbohydrate and protein intake. As the scale move up, your benching numbers will as well!
We all know that muscle growth – and strength increases – do not occur in the gym. They occur when you sleep. So if you can’t bench more than 315 and you sleep 5 hours per night, we may have just discovered your problem! Go to bed earlier, sleep in, take naps, and grow stronger! Turn off the television, and pick up a book on nutrition. You’ll be sleeping before you can say macronutrient…
Higher Repetition Range
The slow twitch muscle fibers – the ones which aren’t stimulated until repetitions 12 through 20 arrive – are often neglected by powerlifters and Olympic lifters. Cut the weight in half, and train with more repetitions. You’ll move far more blood into the pectorals, deltoids, and triceps than you ever have before. The result will be a greater number of muscle fibers stimulated, and presumably, suddenly able to develop some new muscular size and strength. This may translate to you moving more weight.
Hit Triceps and Shoulders
Perhaps your chest is capable of moving more weight, but your shoulders and triceps are the weak points which prevent you from benching more. This is very common with lifters on back exercises as well, when their biceps and forearms prevent them from deadlifting or rowing more weight. Whichever the case, building up these support muscle groups so that they do not become the failure points as the secondary point of stimulation, will be the key to success.
We can only do so much to create the anabolic environment within our bodies with food alone. This is why the vast majority of lifters will select some sort of bodybuilding supplement. Creatine will force your body to retain more water, resulting in fuller muscles which are sturdier under the bench press bar. Mesobolin can boost testosterone levels, making you more aggressive in the gym and better able to heal following workouts. Study the top popular supplements, and talk to your peers. These supplements are very popular because they do help many lifters to move up their bench press numbers.
Via: http://pmxfit.primalmuscle.com/tips-tricks-for-boosting-your-bench-press-numbers/ | pmXfit