Archive for May, 2010

bodybuilding workout logs

We received a request to discuss some of the ways Metroflex Gym would help someone above the age of 35 gain lean muscle mass. We will discuss of both of those in this newsletter. Again, please send in your questions and suggestions for topics as we want to provide you with information which is both valuable and cannot be readily found on the Internet.

As for gaining lean muscle mass over the age of 35, Metroflex Gym has some techniques to help you. First, please remember that the muscle magazines are no longer targeting you with their ads as they concentrate on the market focusing on teenagers to those in their late twenties. This is a good thing as now you can focus simply on what needs to be done. Note that this applies to men AND women, as many women could benefit from increasing their lean muscle mass as well.

Here is the checklist:

• First, make sure that you understand your true, underlying motivations for gaining size. One of the previous newsletters described the “Three Questions” technique; and I will be happy to send it to any of you who did not receive it.

• Next, make sure that you are honest with any illnesses, injuries (including arthritis, muscle tears, etc.). If you know certain exercises which cause problems, then structure your routine to exclude such exercises.

• Make sure that you get medical clearance! Most health recommendations geared toward average North Americans include increasing cardiovascular activity, reducing body fat levels, and other techniques to actually reduce one’s size, not deliberately gain size. Just be careful and make sure that you have medical approval.

• You have to know your recovery ability. This is not just “localized” recovery, but “systemic” recovery as well. For example, if you trained your legs intensely during a workout, they may be ready to train again two days later. However, your body’s recovery systems (lymphatic, etc.) may not have recovered adequately for you to be fully recovered. Make sure that you know how your OVERALL body recovers from intense weight training.

• Slow down your repetitions. In order to reduce the odds of injury, be sure that you have a competent spotter (on exercises which require one), and SLOW DOWN your repetitions. Take 2-3 seconds to raise the bar, and take 3-4 seconds to lower the bar. You will most likely have to reduce your starting weights… and that is FINE!

• Choose exercises which target large muscle groups. If you truly want to gain muscle size, make sure that you focus on exercises which will enlarge your entire muscular frame. If approved to do squats & deadlifts (and/or their alternate exercises such as box squats & rack deadlifts), then do those exercises. Focus on exercises which will give you more muscular legs, a stronger back, and increased chest muscularity.

• If you have joint pain or other range of motion difficulties, consider doing static holds, negatives, or partial-range movements.

Select & eat healthy food the vast majority of the time, and gradually increase your caloric intake slightly above your maintenance needs. That way you will be able to add lean mass without gaining lots of adipose (fatty) tissue. Ask your doctor if you can add supplemental healthy oils (olive, flax seed, fish, etc.) to increase your calories gradually. Copyright 2007 Bullpen Marketing LLC. All rights reserved.

If you found this article to be useful and relevant, you are welcome to visit http://www.MetroflexGymTraining.com to get weight training & exercise information which simply works! You may also get the information by going to any of the following websites (if they are easier for you to remember):

http://www.GetInShapeQuick.com http://www.GreatBiceps.com

You are invited to join the Metroflex Gym Newsletter and download free reports, training logs, and receive special unannounced bonuses!

Bodybuilding vlogs – FAQ – Workout logs/trackers

Unchained Raw Reality Bodybuilding $29.51 The mondo-style home video release {# Branch Warren: Unchained Raw Reality Bodybuilding} bears witness to the outrageously strenuous, three-hour workout of muscleman {$Branch Warren}, which encompasses 40 minutes of chest exercises, 33 minutes on arms, 36

Inside and Out: Bodybuilding with Shawn Ray $32.54 Inside and Out: Bodybuilding with Shawn Ray follows the professional bodybuilder for twelve months. The filmmakers show him performing at various competitions, and he offers insights into his diet and workout regimen. ~ Perry Seibert, Rovi

Chris Faildo: Bodybuilding Hurricane Warning $29.66 This documentary follows drug-free bodybuilding competitor Chris Faildo as he prepares himself for the 2007 Mr. Universe competition. In addition to witnessing his daily workout regimen, viewers are treated to images of the popular muscle man relaxing with his family. ~ Perry Seibert, Rovi

Natural Bodybuilding $17.13 Natural Bodybuilding

Mike Mentzer: Hit Exercise Bodybuilding $29.74 Mike Mentzer leads the viewer through an exercise regimen designed to help anyone build the kind of muscles seen on professional bodybuilders. ~ Perry Seibert, Rovi a perfect score) and who single-handedly perfected HIT Theory. Mike guides muscular phenomenon Markus Reinhardt through three different high-intensity workouts as Markus is captured just a couple of weeks away from one of the most prestigious bodybuilding competitions held in Miami, Florida. You’ll see Markus’ Herculean physique struggling under mind blowing weights, while Mike advises him on proper exercise performance, keeps him motivated, and discusses relevant points of interest to millions of bodybuilders around the world. Also included is rare historic footage of Mike in various stages of pumping up in preparation for posing on the beach in Marina Del Ray, California. Here you have the opportunity to watch one of history’s greatest physiques in breathtaking close-ups and full body posing. Mike Mentzer has packed 25 years of bodybuilding experience, training, study and contemplative thought into this incredible video which represents the final chapter of his lifetime work on the subject of High Intensity Training. Mike’s training secrets will enhance your workout effectiveness and will help you to reach higher levels of muscular development in less time you ever thought possible. This footage was filmed just hours before Mike’s tragic death and will motivate, educate, captivate and change your life forever. Share the last moments with the man respected as the voice of reason, truth and integrity within the Bodybuilding sport.Source: BayView Entertainment

Kevin Levrone Full Blown Bodybuilding DVD $44.98 What happens when 1,700 pounds of cold iron meet 270 pounds of pure muscle? Follow the man who has won more professional titles than any other body builder on the planet in this ultimate DVD. Kevin Levrone will take you on a personal mission to be the best at all he does. Witness how the “Maryland Muscle Machine” got his start in the world of competitive bodybuilding. He will walk you through a series of basic workout routines with sets devoted to chest, back, biceps, triceps and legs. Levrone is the holder of four first runner-up Mr. Olympia bodybuilding titles and 22 international awards. approx. 1 hr.

Branch Warren: Unchained Raw Reality Bodybuilding - $34.99 The mondo-style home video release Branch Warren: Unchained Raw Reality Bodybuilding bears witness to the outrageously strenuous, three-hour workout of muscleman Branch Warren, which encompasses 40 minutes of chest exercises, 33 minutes on arms, 36 minutes on legs and much more. Warren conducts each of the exercises with an obscene amount of weight that would cripple or kill anyone of lesser prowess. Mitsuru Okabe directs, in grainy black-and-white; the program contains sexually explicit language, making it inappropriate for youngsters. ~ Nathan Southern, Rovi

Kevin Levrone: Full Blown Bodybuilding - $34.99 For viewers looking to add muscle mass to an already healthy physique, bodybuilder Kevin Levrone shares the secrets to his success in this workout routine designed to truly pump the viewer up. ~ Jason Buchanan, Rovi

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Joe Weider’s Ultimate Bodybuilding $16.39 “This massive and authoritative Master Blaster book is the greatest bodybuilding book ever written, primarily because it is firmly based on the training principles of the Weider System of Bodybuilding, which have been followed by literally every bodybuild

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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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bodybuilding hardgainer

Can someone give me a bodybuilding routine for a hardgainer?

I am a hard gainer, I have a slim physique, and I don’t gain weight easily. I need a routine where I go to a gym monday, wednesday and thursday, and I can do stuff like abs, and non equipment based stuff on any other day. Can someone help me?

I’m slim too. 6’1 and 183 lbs. I lift two days a week and do calisthenics on Fridays. I build my training around the Deadlift and Squat. Incorporate more compound exersises. The secret is lift heavy with low reps and rest more in between workouts; and don’t forget to take in enough nutrients, protein and minerals. Remember us hardgainers have to train differently. Lift Heavy and Rest more.

Hardgainer Bodybuilding Workout For Hardgainers

Natural Bodybuilding $17.13 Natural Bodybuilding

Ironman’s Ultimate Guide to Bodybuilding Nutrition $14.89 Ironman’s Ultimate Guide to Bodybuilding Nutrition

Bodybuilding Anatomy $14.89 With full-color, detailed anatomical illustrations of exercises, combined with step-by-step instructions on how to perform them, Bodybuilding Anatomy is the ideal resource for gaining mass and defining your muscles.Focusing on the primary muscle groups of

Muscle Bodybuilding Women’s T-Shirts $14.89 Muscle Bodybuilding biceps,Women’s T-Shirts.

Beginning Bodybuilding $14.15 Prepare to look, feel, and perform better than you ever have before!Why bodybuilding? Put simply, lifting weights–or resistance training–is one of the best ways to achieve total body health and fitness. Research has shown time and again that pumping iro

Joe Weider’s Ultimate Bodybuilding $16.39 “This massive and authoritative Master Blaster book is the greatest bodybuilding book ever written, primarily because it is firmly based on the training principles of the Weider System of Bodybuilding, which have been followed by literally every bodybuild

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

Vegan Bodybuilding & Fitness $14.89 Robert Cheeke has been at the forefront in ushering in a different way to fuel and nourish your body in an industry riddled with animal-derived body-enhancing supplements. One of the most prominent figures in vegan bodybuilding, his advice on diet,trainin

Ironman’s Ultimate Bodybuilding Encyclopedia $18.67 Continuously published since 1936, Ironman is the dean of bodybuilding magazines. Ironman has been showcasing every major bodybuilder, training technique, and scientific advance, along with other aspects of the iron game, longer than any other bodybuildin

Unchained Raw Reality Bodybuilding $29.51 The mondo-style home video release {# Branch Warren: Unchained Raw Reality Bodybuilding} bears witness to the outrageously strenuous, three-hour workout of muscleman {$Branch Warren}, which encompasses 40 minutes of chest exercises, 33 minutes on arms, 36

Oleg Emelyanov: Russian Predator Bodybuilding $25.34 This documentary showcases the intense training regimen of Oleg Emelyanov, the man considered by many to have the best bodybuilding body in all of Russia. ~ Perry Seibert, Rovi

Rhino Bodybuilding $29.74 Stan Efferding, elite powerlifter, successful businessman and – without a doubt – the world’s strongest Pro Bodybuilder. Join him as he trains for the 2010 IFBB Worlds Strongest Pro Bodybuilder title. See what Stan does to be number one in the world by joining him during his workouts and meals. Learn as he explains in detail his methods and techniques to be a bodybuilder AND a powerlifter. Special features include trips to the Meat Market, benching with Ryan Kennelly, lakeside interview at his house, and footage of his win at the IFBB Mr. Olympia 2010 contest!

Undisputed Bodybuilding $33.99 In 2008 after losing his title as Mr. Olympia, Jay Cutler made a vow to come back and reclaim his title even though many critics had written Jay off as a serious contender for a comeback victory. Follow Jay through his heroic epic journey as he prepares for the fight of his life. Watch and learn Jay’s secrets as he trains each body part and wins back his title for the third time as the Undisputed Mr. Olympia Champion! Director Jason Ellis presents Jay’s exciting story of victory and defeat, persistence and redemption! Includes over 40 minutes of bonus footage.

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