Archive for October, 2009

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bodybuilding repetitions

In this article I will share with you my personal training program for building muscle, which allowed me to gain over 16 kilograms of mass lean muscle in less than 12 weeks. It is a very efficient corps of four days of interval training routine. The best thing about this program training is that the workouts are not too long, but they are very effective.

Day 1, Monday – Chest and triceps

1) Incline Bench Press – 4 Sets x 8-12 repetitions

2) Flat Bench Press – 4 sets 8-12 reperitions

3) Dumbbell flyes – 4 sets x 12 repetitions

4) Skullcrushers – 4 sets x 12 repetitions

5) Triceps Pushdown – 4 sets x 12-15 repetitions

Day 2, Tuesday – Shoulders and Abs

1) Seated Dumbbell Press – 4 sets x 6-8 repetitions

2) Dumbbell Lateral Raise – 4 sets x 8-12 repetitions

3) Dumbbell Front Raise – 3 sets x 8 reps per hand

4) Various abdominal exercises during 20 minutes

Day 3, Thursday – back and biceps

1) Pull-Ups – 3 sets X Max. number of repetitions of

2) Bent-over dumbbell rows – 4 sets x 8-12 repetitions

3) The dumbbell rows – 4 sets x 10-12 repetitions

4) Deadlifts – 4 sets x repetitions 6×8

5) Preacher Curls – 4 sets x 12 repetitions

6) Alternating Dumbbell Curls – 3 sets x 6-8 repetitions per hand

Day Friday 4 – Legs

1) Barbell Squats – 4 sets x 8-12 repetitions

2) Leg Press – 4 sets x 12-15 repetitions

3) Leg Extensions – 4 sets x 12 repetitions

4) Leg curl lying — 4 sets x 8-12 repetitions

As you can see using this training program you form one large group of muscles per session. For new push this type of approach to training is very effective because you do not overtrain and major muscle groups get more time to recover. This will lead to faster progress and better muscle gains.

Also you should notice that almost every workout session starts from heavy pressing movements like the bench press, dumbbell press or squats. This is because these kinds of movements trigger the maximum release of anabolic hormones within your body which stimulate more muscle growth.

To finish off this article I would like to mention that the best way to gain muscle is to combine the workout schedule form above with a good eating plan. I know that this may sound counter-intuitive to you, but if you won’t supply your body with enough building materials – your muscles won’t grow. In order to get more advanced muscle building advice – make sure you check out http://www.muscleprinciples.com

Forced Negative Reps For The Advanced Bodybuilder

Fitness, Body Building, Power Training, and Health $73.75 Dr. Nerenberg discusses 20 aspects to Power Training. Some of these include using heavier weighs, fewer reps, longer rest periods between sets, shorter workouts. He is against developing power at the expense of health or appearance. He teaches and lives the balance. He shows the potential benefits of physical power for mental, spiritual, and personal power. He personally demonstrates the most eff…

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Event and Repetitions $14.38 Pinhas’ playing, on both guitar and synthesizers, has always had a strange reserve to it, even when he was leader of the powerful, riff-oriented prog rock band Heldon in the mid- to late ’70s. He never comfortably assumed the mantle of a rock god, even with his natural advantage of good looks and charisma. Instead, throughout his career he has always seemed more interested in science fiction, electronic music technology, and abstruse philosophical discourse than any kind of popular acclaim. (Pre-Heldon, Pinhas even taught philosophy for a time at the prestigious Sorbonne University in Paris.) After Heldon disbanded, Pinhas made a number of solo recordings in the 1980s and early ’90s that were largely hit and miss mixtures of prog rock, misguided future pop, electronic minimalism, and a kind of primitive techno. Guitarist Robert Fripp was one of Pinhas’ early heroes and a sporadic but constant thread in Pinhas’ music has been his experimentation with guitar feedback, loops, and effects boxes, even in the early days of Heldon, as he tried to perfect his own version of Frippertronics. Well, it has been a long time coming, but Event and Repetitions may well signal the full realization of Pinhas’ longtime vision. The drifting, hypnotic patterns of the five pieces on this CD (four of them eight or more minutes in length) have a shimmering beauty and depth that seems to suggest a destination at the end of a long journey — and perhaps the beginning of a new journey. Although the CD cover proclaims that “all tracks were performed live on guitar direct to digital recorder,” many of the background drones and even melody lines have such long sustains that they sound as if they are being played on a huge cathedral organ rather than an electric guitar. The mastery of technology here is not only impressive, but also completely organic. As in much of Fripp’s best work, the pieces on the CD are never static and merely repetitive, but rather have a stately, almost glacially slow momentum to them, like the play of Northern Lights or the working of other immense cosmic forces. This music will no doubt be pigeonholed as ambient, or even new age (for whatever use that hopelessly overused term presently serves), but like all art that comes from the deeper parts of the psyche, Event and Repetitions really transcends classification. ~ Bill Tilland, Rovi

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The New Encyclopedia of Modern Bodybuilding $22.39 From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book — a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding

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