Unusual Exercises for Bodybuilding

by JoeW on May 16, 2013

Every bodybuilder and every trainer has their own set of go-to exercises that are designed to strengthen and sculpt the body in the most efficient way possible. Getting the most effect in the least time is the goal. As a result, most workouts end up looking alike, as everyone uses the same core group of exercises.

For those who want to try something new, here are some of the more unusual — yet still highly effective — exercises for building mass through bodybuilding.

Triceps EZ Bar Lying Ext/Pullover/Close Grip Press – Triset

Three exercises in one: starting with lying extensions with an EZ bar on a flat bench, bringing the bar behind the head and then up three-quarters. After eight to ten reps, transition into pullovers with elbows pulled tight to the head. After a set of those switch to close grip bench presses with as many reps as possible.

Drag Curls

This is a variation of traditional curls. Drag the barbell or EZ bar using an underhand grip. As the bar moves along the body, raise elbows straight going as high and possible and then as low as possible.

Reverse Grip Bent Rows as a Biceps Exercise

To use the Reverse Grip Bent Rows for biceps, keep the elbows close to the body to allow the pull to centralize in the biceps rather than the lats. Watch the amount of weight used, as too much weight will tear the biceps.

Flat Bench Cable Curl

Start on the floor in a sitting a position then place arms across a flat bench with elbows just hanging off the edge. Do a normal curl, holding for a two count at the top of the exercise.

Seated Curls to Standing Curls to Reverse Grip Bent Rows

As with the Triset above, this involves three separate exercises flowing into each other. Start with seated barbell curls for eight reps then move into standing EZ bar curls. After 6-8 reps, put down the bar and switch to reverse grip bent rows for another eight reps.

Adding one or all of these exercises to a routine will add some variety to a workout as well as help work muscles in new and effective ways.

How Does Creatine Work?

by JoeW on May 14, 2013

Creatine is an amino protein that is found naturally in vertebrates and has also been developed into a muscle mass building supplement. There are conflicting studies on the substance though research indicates it is helpful in increasing body size and muscle mass. Athletes across the nation are using it and many have a grasp on how to do so, though there are also a great number of questions related to the physical aspects of how creatine works. One of the strongly supported research studies indicates that creatine works by increasing the activity of satellite cells and this makes possible the occurrence of muscle hypertrophy.

It is believed that the ingestion of creatine can increase by up to 20 percent the level of phosphocreatine in the muscles. In turn this contributes to maximum levels of output, endurance and muscle repair. Conflicting studies indicate that these benefits are due to other dietary or work out aspects, though popular belief and use of creatine indicates a strong belief in its effectiveness and satisfaction with the results it provides. The most popular ways to ingest creatine are by purchasing a powder that is added to fluid and then mixed into a drink. The other popular commercial form is in a capsule. Both of these manners of ingestion are easy to measure and monitor. It is popular to take the capsule with an energy or protein bar.

Creatine has been used in various muscle building programs long before it become extremely popularized in 1992. Research studies indicate that it has been used throughout the 20th century, though twenty years ago it hit the mainstream market as a work out supplement and has been used by professional athletes and common people who are seeking to get into shape and gain muscle mass. Creatine is a naturally occurring amino acid that has been adapted for athletic training purposes. It has not been classified as an illegal performance enhancing drug or steroid.

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Opening A Fitness Center

by JoeW on July 31, 2011

With the growth of interest in health and fitness across the country there has been an increasing amount of people using facilities such as fitness centers. The demand for fitness centers continues to increase and an increasing amount of people are looking to open clubs. This is because they can prove to be a very profitable business opportunity. These types of fitness clubs run the gamut from small independent facilities to large franchises and chains which incorporate swimming pools and spas. The advantage of the branded franchises is the national advertising already in place for them.

If you are one of those interested in opening a fitness facility you will be required to do much planning and have a strong business plan in place. One of the most important issues for clubs such as this is how you attract and retain members. This is of paramount importance to the success of your business.

You should determine what type of customers you want to attract. This will influence the décor and the types of gym equipment needed. You should also carefully determine your staffing needs be it front office staff or fitness instructors.

Location is very important. Your facility should be located in a large catchment area. Parking is important as well as visibility to passing trade. One of the most important areas to look at during the planning stage is competition. Research your competitors, their services, their pricing and the distance from your location.

Equipment needed for furnishing a club could include exercise bikes, running and rowing machines, weight machines and free weights, and specific toning equipment.

You should also consider the size of building you will need. Also you should consider whether to lease or buy the property. If you are looking to buy the property your plan should include projected income, staff training costs, equipment costs, mortgage loan costs, and marketing costs. When you’re looking to open a health club you should be concerned about financial fitness as well as physical fitness.

Opening a fitness center can be a wonderful way to make a living, but careful planning and research should be undertaken in advance to make sure your business, both in the present and in the future has the best possible chance of success.

When you are looking at the financials related to buying a home or investing in a fitness center a useful tool is the mortgage calculator which can quickly inform you of the information you need to understand you different options.

P90X: Tony Horton’s 90-Day Extreme Home Fitness Workout DVD Program – Review

by JoeW on July 2, 2011

P90X: Tony Horton’s 90-Day Extreme Home Fitness Workout DVD Program

It’s true that you have to make sacrifices to get in or stay in great shape, but there are limits, and enduring protein and creatine shakes everyday is no way to live. Besides, shakes alone do not a toned person make. And to get in really great shape a proper exercise routine is just as important as what you eat. There are better methods out there than normal cardio or weightlifting that can help people get into great shape, though. Everyone who’s ever tried to get in better shape has probably heard of it – P90X. Power 90 Extreme isn’t exactly new, but it is proven; over the years hundreds, if not thousands of people have lost weight and gained muscle with this intense workout program. Power 90 Extreme, or P90X, is an intense video exercise regimen created by fitness trainer and guru, Tony Horton. You can think of P90X as basic training or boot camp in the luxury of your own home, but instead of a drill instructor yelling at you get Horton’s calm encouragement.

One excuse that everyone seems to have at one point for not exercising more is that they don’t have the proper equipment. Well guess what? If you have a TV and a DVD player or a computer then you practically already have all of the equipment that you will need for P90X (aside from the occasional weight here and there). The P90X video exercise program comes with 12 DVD discs; each week of the 90 day program uses a different DVD disc loaded with unique exercise routines. The key to muscle building and weight loss with P90X is what Horton calls “Muscle Confusion”, a system which accelerates muscle growth and ensure a person’s muscles don’t plateau . Every exercise routine in P90X works a different set or sub-set of muscles, which means that your muscles are always improving.

If people aren’t complaining that they don’t have the right equipment then it’s that they don’t have the time to exercise; well the good news is that P90X takes about the same time as two average television shows or roughly 54 minutes.

There is a reason why P90X has sold over three million copies worldwide as of November, 2010 – it’s simply one of the best exercise routines around. Fair warning though, Power 90 Extreme will leave you pretty exhausted, even if you’re already in great shape. It’s alright to pause the video and take a break during your first week, because you are definitely going to want to rest at first. And when you finally finish you’re first hour of P90X you probably won’t want to move for bit. The wonderful thing about P90X is that Tony Horton really makes it feel like he is exercising with you, despite the fact that he is already ridiculously toned. The bad jokes that Tony seems to make on every video actually become rather endearing over time. Horton’s lively personality and humor along with the comfortable pace of the routine combine to make an P90X an exercise regimen that is as effective as it is engaging. And if you can make it through the first week of P90X then before long you’ll wonder how you every made it through life without it.

But, P90X is all about exercise though either, each P90X packages comes with a special three-part nutritional meal plan intended to help people lose weight, build muscle, and learn about the effects that certain foods have on their body.

If you need any more proof that P90X works then just look at Tony Horton himself; the man is 52 years old and he looks like he is in his twenties. The only sacrifice you’ll have to make for P90X is sacrificing those old stubborn pounds.

Buy this great workout DVD at a fantastic price here – P90X: Tony Horton’s 90-Day Extreme Home Fitness Workout DVD Program

6 Tips For Extreme Weight Loss After Pregnancy

by JoeW on June 29, 2011

A lot of women get worried with their body weight after giving birth. It can be quite difficult to shed off those extra pounds after pregnancy. Here are six tips for extreme weight loss which may be able to help you:

1. Recover lost energy. During the delivery process, your body experiences an unbearable tension which uses up much of your energy. The first thing you have to do is to start recovering that lost energy. Take a good rest after your pregnancy before starting your weight loss program. You have to make sure that your body is healed, fit, and healthy so that you will be able to handle weight loss exercises.

2. Avoid eating a lot of food. Some mothers unconsciously take the habit of eating a lot of food even after giving birth. Well, if you’re serious about losing weight, you need to watch your appetite or else you might just end up gaining more weight. For example, avoid eating junk food and fatty foods as well as those rich in sugar. When you’re having your weight loss program, never eat right after your exercises as this could harm your body.

3. Follow a regular diet program or weight loss program after pregnancy. There is now a lot of information for postpartum women available online which you can try to research. You can opt to follow a recommended weight loss program that offers a natural way to lose weight so that it will be safe for your health. You can also ask your doctor for suggested weight loss programs.

4. Perform light exercises or sports. Experts recommend that routine light exercises such as walking and yoga can help reduce postpartum depression. It is suggested that you start your light exercises or sport six weeks after pregnancy.

5. Avoid extreme weight loss programs. Never attempt to do extreme weight loss exercises that may be harmful to your body. Instead, do a weight loss program that is reasonable and realistic. Try to avoid dietary or slimming pills, as well as other forms of related medications which could affect your mammary glands or the production of milk after giving birth.

6. Be patient. You need to stretch your patience as you follow your postpartum weight loss program. Remember, losing weight or going back to your old physical condition cannot be accomplished overnight. It takes a lot of effort, hard work, discipline, and patience. To do this, you also need a very strong support system- your husband, family, and friends.

Losing weight isn’t always easy. It takes time, patience and the right knowledge to reach your most wanted goals!

MyGetRidofGuide, can help you get rid of any problem you’re experiencing. From Getting Rid of Back Fat, to eliminating acne scars, we can help you solve your problems!

Expired Bodybuilder List

by JoeW on June 16, 2011

Many bodybuilders lead a life that will shorten their time on this planet. They often do things, and in excessive quantities and to excessive lengths that the majority of normal people don’t indulge in. Here is a list of your friends that left us before their time.

Andreas Munzer, age 30 (supplement combinations)
Mike Mentzer (heart complications)
Mohammed Beneziza, age 33 (diuretics and steroids)
Curtis Leffler, age 36 (heart attack, steroids)
Hans Hopstaken, age 45 (heart failure)
Sonny Schmidt, age 50 (cancer)
Derrick Whitsett, age 37 (heart defect)
Don Youngblood, age 51 (heart attack)
Charles Durr, age 44 (heart attack)
Don Ross, age 55 (heart attack)
Mike Mentzer age 60, (heart attack)
Ray Mentzer age 48 (Berger’s disease)
Denny Gable age 49, (heart attack)
Jon Pall Sigmarson age 32, (heart attack)
Gary Kendal age 30′s, (heart attack)
Grizzly Brown age 41, (heart attack)
Paul Grant age 60, (kidney disease?)
Paul Demayo age 38, (drug overdose)
Fannie Barrios agr 41, (stroke)
Mike Scarcella, age 39 ( GHB withdrawl, heart)
Dan Duchaine, age 48 (polycystic kidney disease)

What Are the Five Components of Physical Fitness

by JoeW on May 29, 2011

There are five primary components of physical fitness that represent the five areas of physicality, which all components should be worked in order to optimize the process of remaining fit. The five components of physical fitness are: Muscular Strength, Muscular endurance, cardiorespiratory endurance, flexibility and body composition.

Muscular Strength is where the greatest amount of force a muscle will exert in one single effort of an exercise. For example, the ‘max’ muscular strength can be tested with one single maximum lift. Working on strong muscular strength does not mean having to be muscle bound. All muscular strength means is to have good support for the skeleton structure, shape, tone and good posture.

Muscular Endurance is the ability of muscles to repeatedly perform an exercise with sub-maximal force for an extended amount of time. Bench pressing is a good field test for muscular endurance by using about 40 percent of your body weight and counting how many times it can be lifted repetitively. Muscular endurance is so the muscles can work for long periods without getting tired.

Cardiorespiratory Endurance is the efficiency that the body delivers oxygen and needed nutrients for muscular activity so there is an ease of removing waste products from the cells. The treadmill stress test is a good test to take if you are at the doctors. Aerobic exercise is another vital exercise with which to create a strong, healthy heart, and a greater lung capacity, which in turn creates the foundation for a fit and healthy lifestyle.

Flexibility is the ability of joints in the body to move through their full potential range of movement. Flexibility is one of the most overlooked of the 5 components of physical fitness; it is just a vital to the bodies overall fitness, maybe even more so than the other 4 components. Stretching provides for a more agile body and will reduce the muscle tension associated with a hard workout. Flexibility also will reduce joint issues and tension headaches.

Finally, Body Composition is the percentage of a persons body fat in relation to their total body mass. Body composition is measured by using a body fat test. The best method is doing the 3, 4, or 7 site skin fold test using specifically designed skin fold calipers.

It’s recommend that one should identify a test for each of the five components and conduct those tests to find a baseline set of data, which will show where the current fitness level is and where to work on improving the five components of physical fitness as needed in order to maximize each one to their full potential.

Why is Physical Fitness Important for Teens?

by JoeW on May 28, 2011

Why is physical fitness so important for teens? The health benefits of exercise are becoming more well-known, particularly in the past decade or so. Exercising regularly helps improve heart function, Lung capacity, and reduces risk of becoming overweight. Perhaps the very best benefit of regular exercise is that it reduces the risk of being significantly overweight or obese. Being obese is very dangerous to a person’s overall health, and can lead to diabetes and a whole host of future health problems. Exercise and good nutrition are important and something families can do together. Children who learn from an early age how to properly take care of their bodies gain life long benefits.

When you are a teenager your body is rapidly changing as is your brain chemistry. Remaining physically active during this time has definite psychological benefits. Exercise has been proven to boost a person’s mood and this helps stave off depression and by improving the figure helps boost self esteem. Regular fitness can also benefit school performance, the more you exercise the better a person sleeps at night and more restfully allowing them to be more alert the following day. Studies have shown that teens that get a consistent nights rest tend to perform better on tests and in school.

There are many things parents can do to encourage fitness in their teens. Stressing early on the importance on staying physically active and eating wisely while providing a healthy example. Limit the amount of television or video games your kids play try encouraging hiking and bicycling or extra curricular activities. Encourage them to do these activities with friends as it’ll provide a positive reinforcement and make them want to do these things more frequently. Instead of rewarding good behavior with food based celebrations try fun family activities like skating, dancing, zoos, and theme parks or other pastimes that discourage sitting for long periods.

Nutrition is important also for a teen’s over all fitness. The calories produced by junk food all to easily convert to fat and provide few if any of the nutrients the body requires. Keep healthy snacks on hand like a bowl of fruit or yogurt, nothing high in salt, sugar or fat and fruit juice instead of sodas. Encourage your kids to take part in meal preparation or grocery shopping it’ll help them learn how to identify healthy foods and prepare meals for themselves.

Dieting is the Hardest Part

by JoeW on April 20, 2011

Most times, the hunger is the most excruciating part. Cravings for lasagna or chicken pot pie eat at Kristy Scott as the day of judgment draws near. Sometimes, the 28-year-old wonders if she has the discipline to keep going. She wonders why on Earth someone would want to do this to herself. But it’s the hunger for competition that drives Scott the most.

On Friday and Saturday, the Ellensburg resident will compete in her second Emerald Cup at Snoqualmie Casion. The Emerald Cup, held annually each April since 1983, is among the most prestigious amateur bodybuilding competitions in the country. The winner of each division automatically qualifies for nationals and a chance to earn his or her professional bodybuilding card from the International Federation of Bodybuilding. More…

Victor Richards

by JoeW on October 13, 2010