https://hypermuscles.com/ Thu, 21 May 2026 17:03:43 +0000 MyBB https://hypermuscles.com/showthread.php?tid=10195 Mon, 10 Mar 2025 15:51:33 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10195 12-Week Shoulder Workout for Mass
Nothing commands respect like a huge set of boulder shoulders. You know… the kind that makes shirts fit funny.



It doesn’t matter how hard you train your chest, arms, calves, or back… If you don’t have a decent set of shoulders, you look funny.



If you stand in front of the mirror and you feel something is missing, chances are your shoulders need some work. Massive shoulders help create the appearance of a smaller waist due to your upper body being larger.





Now that you’re sold on wanting to build bigger shoulders, we need to learn a little bit about how our shoulders work.




Shoulder Anatomy
Your shoulders are part of a complex ball and socket joint. They are comprised of three major muscles — your lateral deltoid, posterior deltoid, and anterior deltoid.
These three heads of your shoulder need to be trained equally. Many lifters completely overtrain their anterior delts, while completely ignoring your lateral delts.



Anterior Deltoid
This is your front delt. Any pressing exercise works these, which can cause an overdevelopment of the anterior deltoid.



Lateral Deltoid
Your lateral deltoids are the boulders in the middle of your shoulder. Overhead pressing and lateral raises trains this muscle.



Posterior Deltoid
Your posterior delt — or rear delt — is commonly underdeveloped and often ignored.



Improving strength in your rear delt can improve your shoulder mechanics, provide an amazing physique, and creates a well-balanced shoulder.


Shoulder Training Mistakes
Training shoulders can be difficult, especially if you make one of these mistakes.



#1 - Using Bad Exercises
Focusing on machines and isolation exercises is all fine and dandy, but if you want real growth, you need heavy compound lifts.



Building bigger, stronger, rounder delts means you will need to stimulate them more. Our bodies are built so that we can’t safely move much weight with an isolation exercise as you can an overhead barbell press.



It’s not uncommon to see a gym noob come in and struggle to overhead press the bar, but one year later he is repping 135.



You aren’t going to see someone add 100 pounds to their front lateral raise.



While there aren’t a lot of scientific studies on which exercises are the best to train your shoulders, one study found front delts respond more to overhead presses over a front lateral raise. They also found side lateral raises to activate the most muscle on the front delts, and the machine reverse fly produced the highest levels of muscle activation for your posterior delts.



While the review only provides anecdotal evidence, it can confirm that we need to stimulate our shoulders with heavy compound lifts and follow them up with isolation work. Performing only isolation work will only get you so far.



#2 - Using High Rep Training
It’s well-known if you want to make a muscle grow; you need to use heavier weights. While high-rep work is great, some studies suggest utilizing heavier weights over a high-rep scheme. This study was conducted by scientists at Lehman College where they took 24 physically active men who have previously resistance-trained.



They split these men into two groups:



#1 - Group one performed three workouts per week that consisted of 21 sets per workout. They performed exercises in the 8 to 12 rep range, using 70 to 80 percent of their one rep max.



#2 - Group two performed three workouts per week also consisting of 21 sets per workout. They performed exercises in the 25 to 35 rep range, using 30 to 50 percent of their one rep max.



What did they find?



Both groups performed the same exercises which include the barbell bench press, barbell overhead press, wide-grip lat pulldown, seated cable rows, barbell back squat, leg press, and machine leg extensions. Both groups were instructed to continue their normal eating habits and maintain a food log.



After eight weeks of training, researchers tested both groups for muscle growth and strength. The scientists found both groups of men gained around the same amount of muscle, but group one gained significantly more strength than group two.



Group two did not improve their one rep max on the bench, but group one increased their bench press one rep max by around 10 pounds. While this doesn’t sound like a lot, this is a lot for an intermediate lifter.



So they gained the same amount of muscle?



Both groups gained around the same amount of muscle, but it is much more likely that group one would gain more than group two if the study lasted longer. That is, there’s a genetic limit for muscle growth.



As we get closer to this genetic limit, it is important to gain more and more strength to build more muscle.



If you want to utilize high-rep sets, you’re going to need to train to muscular failure to the point you can’t perform any more reps safely. This is pretty difficult.



#3 - You Don’t Progressively Overload
If you want bigger and stronger muscles, you’re going to have to force them to grow and get stronger. Progressively overloading your muscles is the only way to get them to grow.



Progressive overload is simply increasing the amount of tension your muscles produce over time. The most effective way to do this is by adding more weight to the bar.



Progressively overloading isn’t trying to balance on a bosu ball or seeing how much sweat you can work up — it’s about making your muscles work harder.



You should strive to add more weight to the bar every time you go into the gym. Buy yourself a couple of 2.5-pound plates and leave them in your gym bag.



Train Shoulders More Effectively
In order to train your shoulder more effectively, you’re going to need to follow a few tips.



You’ll need to target the front, side, and rear delts.
You need to perform heavy compound lifts.
You’ll need to train shoulders at least once per week.
So let’s jump into the details.



Target All Three Heads of the Shoulder
We’ve gone over the composition of your shoulder.



Chances are, if you bench press once or twice per week, your front delts get plenty of love. This is why focusing on adding volume with your side and rear delts is a good start.



Here are a few tactics to use to target all three heads of your shoulder:



Your front delts are trained through bench and incline presses — if you already perform these two or three times per week, that’s enough for your front delt.
You’ll need to include exercises that involve shoulder extension, like a side lateral raise, and a shoulder rotation, like a reverse fly.



Research suggests lifting heavy compound lifts increases muscle activation in all three heads.



Perform Heavy Compound Lifts
Lower-rep heavy lifts build strength, but they also build muscle. As a natural lifter, your long-term goal needs to be increasing your overall body strength.



When you make getting stronger part of your long-term goal, the gains will come.
Beginner lifters can build a significant amount of muscle quickly without gaining much strength (beginner gains), but once they have been lifting for around two years, muscle strength and muscle size become closely correlated.



So once your honeymoon phase of lifting is over, it’s time to get to work. This applies to all muscles — lift heavy compound lifts to build strength and muscle.



Working with weights in the range of 70 to 80 percent of your one rep max is a good start. For four to six rep sets you should aim for 80% of your one rep max, while an eight to 10 rep set should use 70% of your one rep max.



Basically, this is using a weight you can barely finish the set safely. You want to have a couple more reps in the tank.



12-Week Shoulder Workout for Mass
This shoulder routine should be run for a full 12 weeks before jumping to another program. If this routine has yielded great results, don’t be afraid to keep going — if it isn’t broke, don’t fix it.



Workout 1
Barbell Bench Press - three sets of four to six reps using 80% of your one rep max.
Arnold Press - three sets of four to six reps using 80% of your one rep max.
Side Lateral Raise - three sets of eight to 10 reps using 70% of your one rep max.
Face Pulls - three sets of eight to 10 reps using 70% of your one rep max.
Workout 2
Military Press - three sets of four to six reps using 80% of your one rep max.
Dumbbell Overhead Press - three sets of four to six reps using 80% of your one rep max.
Reverse Fly - three sets of eight to 10 reps using 70% of your one rep max.
Incline Dumbbell Bench Press - three sets of four to six reps using 80% of your one rep max.]]> 12-Week Shoulder Workout for Mass
Nothing commands respect like a huge set of boulder shoulders. You know… the kind that makes shirts fit funny.



It doesn’t matter how hard you train your chest, arms, calves, or back… If you don’t have a decent set of shoulders, you look funny.



If you stand in front of the mirror and you feel something is missing, chances are your shoulders need some work. Massive shoulders help create the appearance of a smaller waist due to your upper body being larger.





Now that you’re sold on wanting to build bigger shoulders, we need to learn a little bit about how our shoulders work.




Shoulder Anatomy
Your shoulders are part of a complex ball and socket joint. They are comprised of three major muscles — your lateral deltoid, posterior deltoid, and anterior deltoid.
These three heads of your shoulder need to be trained equally. Many lifters completely overtrain their anterior delts, while completely ignoring your lateral delts.



Anterior Deltoid
This is your front delt. Any pressing exercise works these, which can cause an overdevelopment of the anterior deltoid.



Lateral Deltoid
Your lateral deltoids are the boulders in the middle of your shoulder. Overhead pressing and lateral raises trains this muscle.



Posterior Deltoid
Your posterior delt — or rear delt — is commonly underdeveloped and often ignored.



Improving strength in your rear delt can improve your shoulder mechanics, provide an amazing physique, and creates a well-balanced shoulder.


Shoulder Training Mistakes
Training shoulders can be difficult, especially if you make one of these mistakes.



#1 - Using Bad Exercises
Focusing on machines and isolation exercises is all fine and dandy, but if you want real growth, you need heavy compound lifts.



Building bigger, stronger, rounder delts means you will need to stimulate them more. Our bodies are built so that we can’t safely move much weight with an isolation exercise as you can an overhead barbell press.



It’s not uncommon to see a gym noob come in and struggle to overhead press the bar, but one year later he is repping 135.



You aren’t going to see someone add 100 pounds to their front lateral raise.



While there aren’t a lot of scientific studies on which exercises are the best to train your shoulders, one study found front delts respond more to overhead presses over a front lateral raise. They also found side lateral raises to activate the most muscle on the front delts, and the machine reverse fly produced the highest levels of muscle activation for your posterior delts.



While the review only provides anecdotal evidence, it can confirm that we need to stimulate our shoulders with heavy compound lifts and follow them up with isolation work. Performing only isolation work will only get you so far.



#2 - Using High Rep Training
It’s well-known if you want to make a muscle grow; you need to use heavier weights. While high-rep work is great, some studies suggest utilizing heavier weights over a high-rep scheme. This study was conducted by scientists at Lehman College where they took 24 physically active men who have previously resistance-trained.



They split these men into two groups:



#1 - Group one performed three workouts per week that consisted of 21 sets per workout. They performed exercises in the 8 to 12 rep range, using 70 to 80 percent of their one rep max.



#2 - Group two performed three workouts per week also consisting of 21 sets per workout. They performed exercises in the 25 to 35 rep range, using 30 to 50 percent of their one rep max.



What did they find?



Both groups performed the same exercises which include the barbell bench press, barbell overhead press, wide-grip lat pulldown, seated cable rows, barbell back squat, leg press, and machine leg extensions. Both groups were instructed to continue their normal eating habits and maintain a food log.



After eight weeks of training, researchers tested both groups for muscle growth and strength. The scientists found both groups of men gained around the same amount of muscle, but group one gained significantly more strength than group two.



Group two did not improve their one rep max on the bench, but group one increased their bench press one rep max by around 10 pounds. While this doesn’t sound like a lot, this is a lot for an intermediate lifter.



So they gained the same amount of muscle?



Both groups gained around the same amount of muscle, but it is much more likely that group one would gain more than group two if the study lasted longer. That is, there’s a genetic limit for muscle growth.



As we get closer to this genetic limit, it is important to gain more and more strength to build more muscle.



If you want to utilize high-rep sets, you’re going to need to train to muscular failure to the point you can’t perform any more reps safely. This is pretty difficult.



#3 - You Don’t Progressively Overload
If you want bigger and stronger muscles, you’re going to have to force them to grow and get stronger. Progressively overloading your muscles is the only way to get them to grow.



Progressive overload is simply increasing the amount of tension your muscles produce over time. The most effective way to do this is by adding more weight to the bar.



Progressively overloading isn’t trying to balance on a bosu ball or seeing how much sweat you can work up — it’s about making your muscles work harder.



You should strive to add more weight to the bar every time you go into the gym. Buy yourself a couple of 2.5-pound plates and leave them in your gym bag.



Train Shoulders More Effectively
In order to train your shoulder more effectively, you’re going to need to follow a few tips.



You’ll need to target the front, side, and rear delts.
You need to perform heavy compound lifts.
You’ll need to train shoulders at least once per week.
So let’s jump into the details.



Target All Three Heads of the Shoulder
We’ve gone over the composition of your shoulder.



Chances are, if you bench press once or twice per week, your front delts get plenty of love. This is why focusing on adding volume with your side and rear delts is a good start.



Here are a few tactics to use to target all three heads of your shoulder:



Your front delts are trained through bench and incline presses — if you already perform these two or three times per week, that’s enough for your front delt.
You’ll need to include exercises that involve shoulder extension, like a side lateral raise, and a shoulder rotation, like a reverse fly.



Research suggests lifting heavy compound lifts increases muscle activation in all three heads.



Perform Heavy Compound Lifts
Lower-rep heavy lifts build strength, but they also build muscle. As a natural lifter, your long-term goal needs to be increasing your overall body strength.



When you make getting stronger part of your long-term goal, the gains will come.
Beginner lifters can build a significant amount of muscle quickly without gaining much strength (beginner gains), but once they have been lifting for around two years, muscle strength and muscle size become closely correlated.



So once your honeymoon phase of lifting is over, it’s time to get to work. This applies to all muscles — lift heavy compound lifts to build strength and muscle.



Working with weights in the range of 70 to 80 percent of your one rep max is a good start. For four to six rep sets you should aim for 80% of your one rep max, while an eight to 10 rep set should use 70% of your one rep max.



Basically, this is using a weight you can barely finish the set safely. You want to have a couple more reps in the tank.



12-Week Shoulder Workout for Mass
This shoulder routine should be run for a full 12 weeks before jumping to another program. If this routine has yielded great results, don’t be afraid to keep going — if it isn’t broke, don’t fix it.



Workout 1
Barbell Bench Press - three sets of four to six reps using 80% of your one rep max.
Arnold Press - three sets of four to six reps using 80% of your one rep max.
Side Lateral Raise - three sets of eight to 10 reps using 70% of your one rep max.
Face Pulls - three sets of eight to 10 reps using 70% of your one rep max.
Workout 2
Military Press - three sets of four to six reps using 80% of your one rep max.
Dumbbell Overhead Press - three sets of four to six reps using 80% of your one rep max.
Reverse Fly - three sets of eight to 10 reps using 70% of your one rep max.
Incline Dumbbell Bench Press - three sets of four to six reps using 80% of your one rep max.]]> https://hypermuscles.com/showthread.php?tid=10194 Mon, 10 Mar 2025 15:48:31 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10194 The 10 Best Machines for Building Muscle Mass
Gym machines have received a bad reputation. They are often considered to be less effective; a sub-par choice compared to compound exercises and free weights.

However, machines can - in fact - be used to build muscle. There is a time and place for machine exercises, and they can be used in conjunction with compound movements for maximum muscle gains.

Now, so there is no confusion, major compound movements provide the best bang for your buck, so to speak. These movements include the bench press, deadlift, squat, and overhead press. After these exercises, dumbbells are believed to be the next best option, providing the most benefit for muscular development. Machines can be utilized optimally through various programming mechanisms to incorporate more volume.



#1 - Leg Press
The leg press is one of the best leg movements you can perform because they overload the quads. The leg press also allows you to squeeze in extra repetitions and sets into your leg day routine. The leg press can never replace the classic squat, but it makes for a perfect second or third movement in your leg day routine.

The leg press can be overloaded with plenty of plates, but be sure to focus on the muscle contraction. Don't be one of those gym bros that loads up 22 plates, only to go up and down half an inch. The only thing you are accomplishing is looking like a dumbass.



#2 - Hamstring Curl
Sticking with leg day movements, the hamstring curl provides extra hypertrophy sets in the 10-15 rep range. They can be performed after your squats or deadlifts for the day.

Once again focus on muscle contraction. Focus on utilizing the hamstring (not momentum) to execute the movement It is not a ballistic exercise.

Lying Leg Curls

#3 - Low-Row or Seated Row
Rows are arguably one of the best back movements you can perform developing a thick back.

There are a variety of modifications available for this movement. Concentrate on targeting the lats to engage the movement. Many use the seated row as a another curl variation with no back involvement.

Be sure to make rows one of the main movements in your back workout routine for those wide lats of the gods.



#4 - Hammer Strength Machines (Plate Loaded Machines)
Although Hammer Strength machines are not available at every gym, you are likely to find them in most major chains and local gyms both big and small.

Hammer Strength are plate-loaded machines focusing on overloading specific muscle groups with grooved ranges of motion. They can typically be overloaded with more weight than a free weight exercise.



#5 - Leg Extension
Leg Extensions



The leg extension - known fondly by some as "knee snaps" - is one of the better leg finishing movements. It helps you to achieve the ever so desirable teardrop definition in the quadriceps.

While performing this movement make sure to not lock out your knees. Instead, concentrate on maintaining constant tension on the quads and staying in the higher rep range.

This is one of the few movements where it doesn't hurt to go beyond the 15 rep range.



#6 - Pec Dec Machine
This machine is perfect for overloading the chest after primary movements such as the bench press or incline bench press. It provides a different stimulus than the traditional horizontal push.

Some people claim that this machine helps develop inner chest definition. This is debatable, as we don't know if any exercise can actually target the inner chest.

Either way, try performing different variations of the pec dec, such as single arm or using different heights on the seat attachment to target different regions of the pectoral muscles.



#7 - Lat Pulldown
The lat pulldown is an often underrated movement that provides extra repetitions for the lats. Like any machine, it must be used properly in order to achieve the best results.

Commonly, you see people load up a weight that is too heavy. Instead of working their lat muscles, they end up using too much of the shoulders and/or biceps.

Rotate your scapula back and give yourself a bit of a gangster lean at a 45 degree angle (thoracic extension). Focus on contracting the lats (rotating around the spine) for the best results possible.



#8 - Preacher Curl Machine
The preacher curl machine allows you to truly isolate your bicep muscles, negating any momentum or shoulder involvement. This can be difficult sometimes when using standard dumbbells.

By placing your arms on the pads, preacher curls will focus exclusively on the biceps themselves, forcing the muscle to work exclusively.

Be sure to squeeze your biceps at the top of the movement for about one second. This will give you extra blood flow and perhaps a better pump. Don't forget to control the eccentric portion as well.
Pec Dec

#9 - Seated Calf Raise
Calves are quite possibly one of the least favorite muscle groups to train. They are difficult to grow. The seated calf raise is a quality movement that will allow you to overload the calves and have a chance at packing on more size.

At the top of the movement, hold the calf muscles and squeeze for a second for that extra burn.

Calf movements can be performed in high rep ranges over 20. This may be beneficial to overall size increases. Frequency is also important for calf growth, so performing movements 2-3 times per week will only help development.



#10 - Lateral Raise Machine
The lateral raise machine can be used as an alternative to standard dumbbell lateral raises, or you can use this movement as part of a superset with lateral dumbbell movements.

While performing reps on the lateral raise machine concentrate on slowly bringing each side of your upper arm up to shoulder level utilizing your deltoids, not momentum. Hold this position for a second, then slowly lower the weight back down to your sides.

This machine will help give you the 3D delt boulder shoulders look that every bodybuilder dreams of.



Gym Machines for Bonus Gains
Machines should not be used exclusively to try and build muscle. But when used in conjunction with other key compound movements, they will aid in providing additional stimulus for maximal muscle hypertrophy.]]> The 10 Best Machines for Building Muscle Mass
Gym machines have received a bad reputation. They are often considered to be less effective; a sub-par choice compared to compound exercises and free weights.

However, machines can - in fact - be used to build muscle. There is a time and place for machine exercises, and they can be used in conjunction with compound movements for maximum muscle gains.

Now, so there is no confusion, major compound movements provide the best bang for your buck, so to speak. These movements include the bench press, deadlift, squat, and overhead press. After these exercises, dumbbells are believed to be the next best option, providing the most benefit for muscular development. Machines can be utilized optimally through various programming mechanisms to incorporate more volume.



#1 - Leg Press
The leg press is one of the best leg movements you can perform because they overload the quads. The leg press also allows you to squeeze in extra repetitions and sets into your leg day routine. The leg press can never replace the classic squat, but it makes for a perfect second or third movement in your leg day routine.

The leg press can be overloaded with plenty of plates, but be sure to focus on the muscle contraction. Don't be one of those gym bros that loads up 22 plates, only to go up and down half an inch. The only thing you are accomplishing is looking like a dumbass.



#2 - Hamstring Curl
Sticking with leg day movements, the hamstring curl provides extra hypertrophy sets in the 10-15 rep range. They can be performed after your squats or deadlifts for the day.

Once again focus on muscle contraction. Focus on utilizing the hamstring (not momentum) to execute the movement It is not a ballistic exercise.

Lying Leg Curls

#3 - Low-Row or Seated Row
Rows are arguably one of the best back movements you can perform developing a thick back.

There are a variety of modifications available for this movement. Concentrate on targeting the lats to engage the movement. Many use the seated row as a another curl variation with no back involvement.

Be sure to make rows one of the main movements in your back workout routine for those wide lats of the gods.



#4 - Hammer Strength Machines (Plate Loaded Machines)
Although Hammer Strength machines are not available at every gym, you are likely to find them in most major chains and local gyms both big and small.

Hammer Strength are plate-loaded machines focusing on overloading specific muscle groups with grooved ranges of motion. They can typically be overloaded with more weight than a free weight exercise.



#5 - Leg Extension
Leg Extensions



The leg extension - known fondly by some as "knee snaps" - is one of the better leg finishing movements. It helps you to achieve the ever so desirable teardrop definition in the quadriceps.

While performing this movement make sure to not lock out your knees. Instead, concentrate on maintaining constant tension on the quads and staying in the higher rep range.

This is one of the few movements where it doesn't hurt to go beyond the 15 rep range.



#6 - Pec Dec Machine
This machine is perfect for overloading the chest after primary movements such as the bench press or incline bench press. It provides a different stimulus than the traditional horizontal push.

Some people claim that this machine helps develop inner chest definition. This is debatable, as we don't know if any exercise can actually target the inner chest.

Either way, try performing different variations of the pec dec, such as single arm or using different heights on the seat attachment to target different regions of the pectoral muscles.



#7 - Lat Pulldown
The lat pulldown is an often underrated movement that provides extra repetitions for the lats. Like any machine, it must be used properly in order to achieve the best results.

Commonly, you see people load up a weight that is too heavy. Instead of working their lat muscles, they end up using too much of the shoulders and/or biceps.

Rotate your scapula back and give yourself a bit of a gangster lean at a 45 degree angle (thoracic extension). Focus on contracting the lats (rotating around the spine) for the best results possible.



#8 - Preacher Curl Machine
The preacher curl machine allows you to truly isolate your bicep muscles, negating any momentum or shoulder involvement. This can be difficult sometimes when using standard dumbbells.

By placing your arms on the pads, preacher curls will focus exclusively on the biceps themselves, forcing the muscle to work exclusively.

Be sure to squeeze your biceps at the top of the movement for about one second. This will give you extra blood flow and perhaps a better pump. Don't forget to control the eccentric portion as well.
Pec Dec

#9 - Seated Calf Raise
Calves are quite possibly one of the least favorite muscle groups to train. They are difficult to grow. The seated calf raise is a quality movement that will allow you to overload the calves and have a chance at packing on more size.

At the top of the movement, hold the calf muscles and squeeze for a second for that extra burn.

Calf movements can be performed in high rep ranges over 20. This may be beneficial to overall size increases. Frequency is also important for calf growth, so performing movements 2-3 times per week will only help development.



#10 - Lateral Raise Machine
The lateral raise machine can be used as an alternative to standard dumbbell lateral raises, or you can use this movement as part of a superset with lateral dumbbell movements.

While performing reps on the lateral raise machine concentrate on slowly bringing each side of your upper arm up to shoulder level utilizing your deltoids, not momentum. Hold this position for a second, then slowly lower the weight back down to your sides.

This machine will help give you the 3D delt boulder shoulders look that every bodybuilder dreams of.



Gym Machines for Bonus Gains
Machines should not be used exclusively to try and build muscle. But when used in conjunction with other key compound movements, they will aid in providing additional stimulus for maximal muscle hypertrophy.]]> https://hypermuscles.com/showthread.php?tid=10193 Mon, 10 Mar 2025 15:42:52 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10193 8 Best Bodyweight Exercises for Mass
The best way to grow and build muscle is, and always will be with progressive overload. Continually adding weight and repetitions over time will result in strength increases and overall muscle growth.

However, there are certain bodyweight exercises available at our disposal that should still remain a staple of any workout program. In fact, if a gym is unavailable there are plenty of exercises that can be done in your hotel room or even in your office when you have a few extra minutes available.

The following are the most effective bodyweight exercises. They should be included as part of your normal workout routine.
Chin Ups
The best method of increasing muscle size and density will always be progressive overload in the form of increased weight and repetitions.
The Best Bodyweight Exercises
Push-Ups
There's nothing overly special or flashy about push-ups. They have been around for ages for the one simple fact that they are effective.

Push-ups can be done in different variations that will target the chest and/or triceps muscle groups in varying degrees. Furthermore, push-ups can be performed at an incline or decline to assist in targeting the lower or upper muscles of the chest. On the other hand close grip push-ups will place more emphasis on the triceps.

Push-ups can be used to superset other weighted exercises to help provide a little extra bang for your buck. don't ever forget about this classic exercise, it's not just for PE class anymore!
Pull-Ups
Pull ups are one of the staples of back training workouts. Although seated rows, upright rows, and deadlifts are the backbones of back training, pull-ups are great for adding extra volume to your back training days.

Variations can be either close or wide grip or close grip depending on if you are focusing on back width or overall thickness. Pull-up bars are inexpensive and great to have around the house for the times in which you have trouble making it to the gym.

Pull-ups work great as a warmup and equally well as a finisher to any back workout.
Dips
Dips are another exercise that does not necessarily require the purchase of any equipment. If you do not have access to a dip station, dips can be performed off any solid surface. A simple item such as a chair can allow you to perform dips.

Wider grip dips will provide more of a focus on the chest muscles, while a closer grip targets the triceps.

As you advance over time, you can perform weighted dips for additional muscle overload. Follow the routines of most any classic bodybuilder and there is a strong likelihood dips were included as part of their workout plan.
Inverted Rows
This exercise is perfect for the office workplace when you have a bit of extra time.

Let's say you're starting up your computer in the morning. Instead of just sitting there. inverted rows will kill a few extra minutes.

If your desk has a bar underneath it, lie down on the ground at an angle. Face up and bring your body towards the bar (as opposed to a classic row when you bring the bar towards your body).

This exercise is another great way to increase back volume because let's face it, we can never have lats that are too wide right?
Chin-ups
Similar to the pull-up variety, chin-ups have your palms facing towards your body as opposed to away from your body.

Chin-ups are a good way to rep it out at the end of your bicep workout. Over time, chin-ups will become easier to perform and you may add additional weight to achieve progressive overload.

However, make sure to practice proper form. Go slowly down and back up. We don't want you looking like a Crossfitter now, do we?
Planks for Core Strength
With planks you will notice an improvement in core strength and can eventually move on to more advanced abdominal movements.
Wall Squats
While wall squats will not necessarily add the same amount of size to your legs that traditional back squats will, wall squats can improve core strength, strengthen the quads, and even work those glutes.

For a challenge, try performing a wall squat for 30 seconds. Over time, try to increase the duration.

You will notice increased stability on your standard back squats as a result of performing this exercise regularly.
Lunges
When performed at higher repetitions, bodyweight lunges will definitely burn those quads out.

Although they may seem easy at first, try performing 50 in a row and you will definitely be feeling the burn in your quads.

Once again, these are a great finisher exercise at the end of your leg day.
Planks
If you need to increase core strength, planks can be helpful in increasing it over time.

Begin with a simple 30 second plank and slowly increase the time. You will notice an improvement in core strength and can eventually move on to more advanced abdominal movements.
Bodyweight Exercises for Gains
The bodyweight exercises mentioned above are perfect in circumstances in which you are unable to get to a gym. Adding in bodyweight exercises to your routine can be helpful as a way to change up your workout program. It never hurts to have additional exercises in your arsenal available at your disposal.

However, the best method of increasing muscle size and density will always be progressive overload in the form of increased weight and repetitions in your workout. Just because you are not at a gym doesn't mean you can't still get a good workout in.

Always remember to do whatever it takes because your workout is not a game!]]> 8 Best Bodyweight Exercises for Mass
The best way to grow and build muscle is, and always will be with progressive overload. Continually adding weight and repetitions over time will result in strength increases and overall muscle growth.

However, there are certain bodyweight exercises available at our disposal that should still remain a staple of any workout program. In fact, if a gym is unavailable there are plenty of exercises that can be done in your hotel room or even in your office when you have a few extra minutes available.

The following are the most effective bodyweight exercises. They should be included as part of your normal workout routine.
Chin Ups
The best method of increasing muscle size and density will always be progressive overload in the form of increased weight and repetitions.
The Best Bodyweight Exercises
Push-Ups
There's nothing overly special or flashy about push-ups. They have been around for ages for the one simple fact that they are effective.

Push-ups can be done in different variations that will target the chest and/or triceps muscle groups in varying degrees. Furthermore, push-ups can be performed at an incline or decline to assist in targeting the lower or upper muscles of the chest. On the other hand close grip push-ups will place more emphasis on the triceps.

Push-ups can be used to superset other weighted exercises to help provide a little extra bang for your buck. don't ever forget about this classic exercise, it's not just for PE class anymore!
Pull-Ups
Pull ups are one of the staples of back training workouts. Although seated rows, upright rows, and deadlifts are the backbones of back training, pull-ups are great for adding extra volume to your back training days.

Variations can be either close or wide grip or close grip depending on if you are focusing on back width or overall thickness. Pull-up bars are inexpensive and great to have around the house for the times in which you have trouble making it to the gym.

Pull-ups work great as a warmup and equally well as a finisher to any back workout.
Dips
Dips are another exercise that does not necessarily require the purchase of any equipment. If you do not have access to a dip station, dips can be performed off any solid surface. A simple item such as a chair can allow you to perform dips.

Wider grip dips will provide more of a focus on the chest muscles, while a closer grip targets the triceps.

As you advance over time, you can perform weighted dips for additional muscle overload. Follow the routines of most any classic bodybuilder and there is a strong likelihood dips were included as part of their workout plan.
Inverted Rows
This exercise is perfect for the office workplace when you have a bit of extra time.

Let's say you're starting up your computer in the morning. Instead of just sitting there. inverted rows will kill a few extra minutes.

If your desk has a bar underneath it, lie down on the ground at an angle. Face up and bring your body towards the bar (as opposed to a classic row when you bring the bar towards your body).

This exercise is another great way to increase back volume because let's face it, we can never have lats that are too wide right?
Chin-ups
Similar to the pull-up variety, chin-ups have your palms facing towards your body as opposed to away from your body.

Chin-ups are a good way to rep it out at the end of your bicep workout. Over time, chin-ups will become easier to perform and you may add additional weight to achieve progressive overload.

However, make sure to practice proper form. Go slowly down and back up. We don't want you looking like a Crossfitter now, do we?
Planks for Core Strength
With planks you will notice an improvement in core strength and can eventually move on to more advanced abdominal movements.
Wall Squats
While wall squats will not necessarily add the same amount of size to your legs that traditional back squats will, wall squats can improve core strength, strengthen the quads, and even work those glutes.

For a challenge, try performing a wall squat for 30 seconds. Over time, try to increase the duration.

You will notice increased stability on your standard back squats as a result of performing this exercise regularly.
Lunges
When performed at higher repetitions, bodyweight lunges will definitely burn those quads out.

Although they may seem easy at first, try performing 50 in a row and you will definitely be feeling the burn in your quads.

Once again, these are a great finisher exercise at the end of your leg day.
Planks
If you need to increase core strength, planks can be helpful in increasing it over time.

Begin with a simple 30 second plank and slowly increase the time. You will notice an improvement in core strength and can eventually move on to more advanced abdominal movements.
Bodyweight Exercises for Gains
The bodyweight exercises mentioned above are perfect in circumstances in which you are unable to get to a gym. Adding in bodyweight exercises to your routine can be helpful as a way to change up your workout program. It never hurts to have additional exercises in your arsenal available at your disposal.

However, the best method of increasing muscle size and density will always be progressive overload in the form of increased weight and repetitions in your workout. Just because you are not at a gym doesn't mean you can't still get a good workout in.

Always remember to do whatever it takes because your workout is not a game!]]> https://hypermuscles.com/showthread.php?tid=10192 Mon, 10 Mar 2025 15:41:09 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10192 Crushing the Push-Up for Crazy Core Strength and Conditioning
We are being bombarded with so much fitness information. Do this, don't do this. Eat this, don't eat that. Perform this lift, don't ever perform this lift.

It gets exhausting.

My philosophy will always be to find an exercise and nutrition program that works best for you and stay committed to this program.

Sometimes the best place to start, and the best place to figure out what works for you, is to return to the basics. I'm talking ancient, prehistoric basics; the roots of muscle building. Think about the first exercise you ever did in your elementary physical education class.

The push-up.
Push-Ups - The OG: The Original Growth-Inducer
Push-UpsIn my opinion the push-up is the atom of all weight lifting life. It's where it all started; using your strength to push your body up from the ground.

It's so simple, yet so perfect. So perfect because nobody will ever argue that you should never do a push-up. And if they do, they have no idea what they're talking about. You need to stop listening to everything they say.

Before people asked, ?How much you bench?? or ?How much you squat?? the question was ?How many push-ups can you do?? It was the earliest barometer of how strong an individual was. Push-ups are still an important exercise to use within your exercise routine.

The push-up is a versatile exercise you can perform anywhere, anytime, and at any fitness level. The push-up variations can be adjusted depending on your goals. So, whether you are just starting your fitness journey, a bodybuilder, a powerlifter, or an athlete looking to boost your on field performance, the push-up can be incorporated into your training routine.
Push-Ups for the Beginner Lifter
If you have recently joined a gym or just started weight training, mastering the push-up is extremely important. If you can't push yourself up, how do you expect to push up heavy weight?

Before you even think about laying down on that bench to start bench pressing you should be able to complete 10 consecutive push-ups with proper form. If you can't perform 10 push-ups i'd advise you to build your strength up first before performing any bench press exercises.

Being able to complete 10 push-ups will give you a strong foundation for your upper body and get you ready to start pushing that heavier weight.

That's not a push-up!

Form is key to all exercises. The same rules apply to the push-up. When performing a standard pushup you want to have your hands just a little wider than shoulder width apart. Keep your neck in line with your spine and your hands parallel in line with your chest.

Keep your feet together and tighten your core and glutes. Inhale as you lower yourself down, with your chest touching the ground, and exhale on the push-up. Perfect this and you'll never hear anyone say: That's not a push-up!
Push-Ups: The King of Supersets
In my opinion, the push-up is they king of all superset exercises. Performing a set of 10-15 push-ups immediately after another exercise is simple. It doesn't require you to use another machine, another bench, or another set of weights. You can simply drop down to the ground immediately after finishing your first exercise and fire off a set of push-ups.

And, performing a push-up superset isn't limited to just chest day. By changing the positioning of your hands and body you can also super set your back day, arm day, or shoulder day with an intense set of push-ups.
Push Ups Exercise

Standard Push-Up - Performing a standard push-up places emphasis on your chest. Performing a superset of 10-15 push-ups after your bench press set or dumbbell flies is a great way to intensify your workout and keep your chest under tension.

Pike Push-Up - A pike push-up places emphasis on your shoulders. First, get into a normal push-up position then walk your feet towards your hands while keep your legs straight, until your body resembles an inverted V shape.

Bend your elbows until your head touches the ground then push yourself back-up and that's one rep. On a shoulder day you can super set 10 repetitions of this exercise with lateral raises or shrugs.

Close Grip Push-Up - Similar to the standard push-up, the close grip push-up will target your triceps. Get into the same position as a standard push-up, but bring your hands inward, closer than shoulder width apart.

Drop down and push yourself back up, feeling the squeeze in your triceps. If a chest/triceps day is part of your split you can perform these as a superset with your chest exercises or you can superset this push-up variation with a biceps exercise on arm day.

Wide Grip Push- Up - Using the standard push-up position, move your hands even further apart for a wide stance. Wide grip push-ups will put the emphasis of tensions on your back. Supersetting these push-ups with lat pull-downs or cable rows will help you build a stronger, thicker back.
HIIT Session and Body Weight Training
The push-up is the godfather of bodyweight exercises and can also play a large role in HIIT training. Whether you are a bodyweight athlete, wanting to ditch the treadmill for an epic HIIT session, or looking for a quick bodyweight circuit to perform on your active rest days, this push-up focused circuit is a great way to work both your upper and lower body.
Push Ups as Cardio
Standard Push-Up: 10 reps
Burpees: 5 reps
Close Grip Push-Up: 10 reps
Burpees: 5 reps
Pike Push-Up: 10 rep
Repeat all 5 exercises back to back, no rest and that's 1 circuit. Rest 45 Seconds then repeat. Complete 3-4 circuits.
Bodyweight Training Session
If performing a bodyweight exercise day on one of your active rest days you can use the same format as the HIIT Circuit above, but increase the repetitions and rest period. Perform 15-20 repetitions of each push-up exercise, 5-10 burpees, and rest 90-120 seconds between circuits.

Now it's time to add some weight.

As with any exercise, the key to building muscle is through progressive overload. We are always striving to lift more weight. Placing our muscles under a constant state of tension is how we build muscle.

If you can bench 225 lbs, 10 times would you just continue to lift that weight 10 times every day for the rest of your life? No, you wouldn't. At some point you would test your limits and throw some more weight on that bar.

The same goes for your push-ups. If you can do 10 or 20 pushups with correct form without blinking an eye then maybe it's time to add some weight.

Adding some weight to your back, without compromising your push-up form, is a great way to make your push-ups more difficult, put the muscles under a higher degree of tensions, and build some serious muscle throughout your upper body. If it's a Monday and the benches are full, complete 40-50 reps of weighted push-ups while you?re waiting for a bench to open to get you warmed up and ready for some heavy benching as soon as you hit the bench.
Push-Ups for Core Strength and Development
The push-up is also a great exercise to utilize for core work because the push-up position can be used for exercises that target strengthening your abdominals and obliques. Some simple, yet effective core exercises that incorporate the push-up position include:

Mountain Climbers - Start in a standard push-up position. Bring your right leg forward towards your body, bending it, as if you were trying to touch your chin with your knee, and then move the leg back to the starting position.

Repeat with the left leg and that counts as one rep. Alternate between your left and right leg at a moderate pace, keeping your core tight, and maintaining proper push-up position.

Knee-To-Opposite-Elbow Mountain Climbers - Similar to the standard mountain climber described above, except you will slightly twist your body when bringing your leg up, trying to touch your right knee to your left elbow. This slight twist will target your obliques.

Alternate between your left and right leg at a moderate pace, keeping your core tight, and maintaining proper push-up position.

Push-Up to Plank - Start in a standard push-up position. Bend your right arm down, bringing your elbow to the ground so the lower part of your arm is now touching the ground. Now, repeat with the left arm so your body is now in a plank position.

Hold the plank for two seconds, push yourself back up into the push-up position one arm at a time, and that counts as one rep. Repeat going up and down from push-up to plank position.
Couple Performing Push Ups
Ab Circuit Example:
Standard Mountain Climbers ? 30 Reps
10 Second Rest
Knee-To-Opposite-Elbow Mountain Climbers ? 30 Reps
10 Second Rest
Push-Up to Plank ? 10 Reps
10 Second Rest, then repeat 4 times
This is a quick, 6-7 minute efficient ab circuit that will get your abs burning. It highlights the versatility of the push-up.
Great Upper Body Finisher
Ending your workout on an upper body day with push-ups is a great way to keep the blood flowing and get a high intensity pump before leaving the gym. Once finished with your normal upper body lifts, complete your workout with 100 push-ups.

If you can do 100 straight push-ups then crank them out. You?re a beast. If not, perform 10-20 standard push-ups, rest 20 seconds, and repeat until you've completed 100. Depending on your type of split you can hit these 2-3 days a week, incorporating an additional 200-300 pushups into your training routine.

If you are just starting your lifting journey, perfecting the push-up teaches you how you using the mechanics of your body can help you build muscle. If you are an experienced lifter the push-up helps you reflect on where your own fitness journey started and how the simplest form of exercise can sometimes be the best. Either way, the push-up is not an exercise to overlook and should be a part of everyone?s exercise repertoire.]]> Crushing the Push-Up for Crazy Core Strength and Conditioning
We are being bombarded with so much fitness information. Do this, don't do this. Eat this, don't eat that. Perform this lift, don't ever perform this lift.

It gets exhausting.

My philosophy will always be to find an exercise and nutrition program that works best for you and stay committed to this program.

Sometimes the best place to start, and the best place to figure out what works for you, is to return to the basics. I'm talking ancient, prehistoric basics; the roots of muscle building. Think about the first exercise you ever did in your elementary physical education class.

The push-up.
Push-Ups - The OG: The Original Growth-Inducer
Push-UpsIn my opinion the push-up is the atom of all weight lifting life. It's where it all started; using your strength to push your body up from the ground.

It's so simple, yet so perfect. So perfect because nobody will ever argue that you should never do a push-up. And if they do, they have no idea what they're talking about. You need to stop listening to everything they say.

Before people asked, ?How much you bench?? or ?How much you squat?? the question was ?How many push-ups can you do?? It was the earliest barometer of how strong an individual was. Push-ups are still an important exercise to use within your exercise routine.

The push-up is a versatile exercise you can perform anywhere, anytime, and at any fitness level. The push-up variations can be adjusted depending on your goals. So, whether you are just starting your fitness journey, a bodybuilder, a powerlifter, or an athlete looking to boost your on field performance, the push-up can be incorporated into your training routine.
Push-Ups for the Beginner Lifter
If you have recently joined a gym or just started weight training, mastering the push-up is extremely important. If you can't push yourself up, how do you expect to push up heavy weight?

Before you even think about laying down on that bench to start bench pressing you should be able to complete 10 consecutive push-ups with proper form. If you can't perform 10 push-ups i'd advise you to build your strength up first before performing any bench press exercises.

Being able to complete 10 push-ups will give you a strong foundation for your upper body and get you ready to start pushing that heavier weight.

That's not a push-up!

Form is key to all exercises. The same rules apply to the push-up. When performing a standard pushup you want to have your hands just a little wider than shoulder width apart. Keep your neck in line with your spine and your hands parallel in line with your chest.

Keep your feet together and tighten your core and glutes. Inhale as you lower yourself down, with your chest touching the ground, and exhale on the push-up. Perfect this and you'll never hear anyone say: That's not a push-up!
Push-Ups: The King of Supersets
In my opinion, the push-up is they king of all superset exercises. Performing a set of 10-15 push-ups immediately after another exercise is simple. It doesn't require you to use another machine, another bench, or another set of weights. You can simply drop down to the ground immediately after finishing your first exercise and fire off a set of push-ups.

And, performing a push-up superset isn't limited to just chest day. By changing the positioning of your hands and body you can also super set your back day, arm day, or shoulder day with an intense set of push-ups.
Push Ups Exercise

Standard Push-Up - Performing a standard push-up places emphasis on your chest. Performing a superset of 10-15 push-ups after your bench press set or dumbbell flies is a great way to intensify your workout and keep your chest under tension.

Pike Push-Up - A pike push-up places emphasis on your shoulders. First, get into a normal push-up position then walk your feet towards your hands while keep your legs straight, until your body resembles an inverted V shape.

Bend your elbows until your head touches the ground then push yourself back-up and that's one rep. On a shoulder day you can super set 10 repetitions of this exercise with lateral raises or shrugs.

Close Grip Push-Up - Similar to the standard push-up, the close grip push-up will target your triceps. Get into the same position as a standard push-up, but bring your hands inward, closer than shoulder width apart.

Drop down and push yourself back up, feeling the squeeze in your triceps. If a chest/triceps day is part of your split you can perform these as a superset with your chest exercises or you can superset this push-up variation with a biceps exercise on arm day.

Wide Grip Push- Up - Using the standard push-up position, move your hands even further apart for a wide stance. Wide grip push-ups will put the emphasis of tensions on your back. Supersetting these push-ups with lat pull-downs or cable rows will help you build a stronger, thicker back.
HIIT Session and Body Weight Training
The push-up is the godfather of bodyweight exercises and can also play a large role in HIIT training. Whether you are a bodyweight athlete, wanting to ditch the treadmill for an epic HIIT session, or looking for a quick bodyweight circuit to perform on your active rest days, this push-up focused circuit is a great way to work both your upper and lower body.
Push Ups as Cardio
Standard Push-Up: 10 reps
Burpees: 5 reps
Close Grip Push-Up: 10 reps
Burpees: 5 reps
Pike Push-Up: 10 rep
Repeat all 5 exercises back to back, no rest and that's 1 circuit. Rest 45 Seconds then repeat. Complete 3-4 circuits.
Bodyweight Training Session
If performing a bodyweight exercise day on one of your active rest days you can use the same format as the HIIT Circuit above, but increase the repetitions and rest period. Perform 15-20 repetitions of each push-up exercise, 5-10 burpees, and rest 90-120 seconds between circuits.

Now it's time to add some weight.

As with any exercise, the key to building muscle is through progressive overload. We are always striving to lift more weight. Placing our muscles under a constant state of tension is how we build muscle.

If you can bench 225 lbs, 10 times would you just continue to lift that weight 10 times every day for the rest of your life? No, you wouldn't. At some point you would test your limits and throw some more weight on that bar.

The same goes for your push-ups. If you can do 10 or 20 pushups with correct form without blinking an eye then maybe it's time to add some weight.

Adding some weight to your back, without compromising your push-up form, is a great way to make your push-ups more difficult, put the muscles under a higher degree of tensions, and build some serious muscle throughout your upper body. If it's a Monday and the benches are full, complete 40-50 reps of weighted push-ups while you?re waiting for a bench to open to get you warmed up and ready for some heavy benching as soon as you hit the bench.
Push-Ups for Core Strength and Development
The push-up is also a great exercise to utilize for core work because the push-up position can be used for exercises that target strengthening your abdominals and obliques. Some simple, yet effective core exercises that incorporate the push-up position include:

Mountain Climbers - Start in a standard push-up position. Bring your right leg forward towards your body, bending it, as if you were trying to touch your chin with your knee, and then move the leg back to the starting position.

Repeat with the left leg and that counts as one rep. Alternate between your left and right leg at a moderate pace, keeping your core tight, and maintaining proper push-up position.

Knee-To-Opposite-Elbow Mountain Climbers - Similar to the standard mountain climber described above, except you will slightly twist your body when bringing your leg up, trying to touch your right knee to your left elbow. This slight twist will target your obliques.

Alternate between your left and right leg at a moderate pace, keeping your core tight, and maintaining proper push-up position.

Push-Up to Plank - Start in a standard push-up position. Bend your right arm down, bringing your elbow to the ground so the lower part of your arm is now touching the ground. Now, repeat with the left arm so your body is now in a plank position.

Hold the plank for two seconds, push yourself back up into the push-up position one arm at a time, and that counts as one rep. Repeat going up and down from push-up to plank position.
Couple Performing Push Ups
Ab Circuit Example:
Standard Mountain Climbers ? 30 Reps
10 Second Rest
Knee-To-Opposite-Elbow Mountain Climbers ? 30 Reps
10 Second Rest
Push-Up to Plank ? 10 Reps
10 Second Rest, then repeat 4 times
This is a quick, 6-7 minute efficient ab circuit that will get your abs burning. It highlights the versatility of the push-up.
Great Upper Body Finisher
Ending your workout on an upper body day with push-ups is a great way to keep the blood flowing and get a high intensity pump before leaving the gym. Once finished with your normal upper body lifts, complete your workout with 100 push-ups.

If you can do 100 straight push-ups then crank them out. You?re a beast. If not, perform 10-20 standard push-ups, rest 20 seconds, and repeat until you've completed 100. Depending on your type of split you can hit these 2-3 days a week, incorporating an additional 200-300 pushups into your training routine.

If you are just starting your lifting journey, perfecting the push-up teaches you how you using the mechanics of your body can help you build muscle. If you are an experienced lifter the push-up helps you reflect on where your own fitness journey started and how the simplest form of exercise can sometimes be the best. Either way, the push-up is not an exercise to overlook and should be a part of everyone?s exercise repertoire.]]> https://hypermuscles.com/showthread.php?tid=10191 Mon, 10 Mar 2025 15:34:44 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10191 Top Tips for Young Bodybuilders
In today's era of modern bodybuilding, which is centered around social media and YouTube personalities, it seems as though the up and coming bodybuilder has it easier than previous generations. One can simply type in a question about the sport, and up will come answers in the form of articles, videos, and personal testimonies from many of the sport's top current and past athletes.

Though it may seem like a blessing, having the ability to learn almost every possible fitness philosophy may actually be a curse. Why? Well, unfortunately, as many who have been around the industry realize, the information that is spewed out to these young athletes is often very poor, and can be dangerous.

Young bodybuilders are generally in need of the most help. Take a look at a Youtube video of one of these fitness ?experts? in their late teens to early and?mid twenties and you'll see my point.

Most of these personalities who claim to have ?found the answers?, haven?t really come up with anything on their own. They shoot opinions and theories out of their mouths from past athletes, or present basic ideas that one can find in a ?Fitness for Dummies? book. In the worst cases, not only do they give unoriginal advice, but also extremely dangerous (see DMT controversy).

Unfortunately, young athletes just entering the sport may not understand that this advice not only sucks, but could be harmful. These ?experts? have an influence and a following, and it's time we get a new perspective on the sport from a young athlete.

I am not claiming to be an expert, or to have found any magical answers. However, I will offer my opinions on topics, and start off by giving my top four tips for young athletes looking for help in their start in this incredible sport.
Teen Bodybuilder Squatting
Take good form seriously. Training without injury helps you to continue building muscle without interruptions.
My 4 Top Tips for Teen Bodybuilders
1. Focus on Injury prevention and longevity from Day 1
Too many times when young athletes start off in the sport, they are gung?ho about making big gains, fast. They load up the weight, step under a squat rack or lay under a barbell, and finish their sets as quickly as possible.

A phrase I repeat all the time is: "Bodybuilding success is about consistency." You can't be consistent if you are spending half your time recovering from injuries. it's a sport about longevity and health, young Padawan.

How do you prevent injuries? Obviously, not all injuries are avoidable. Accidents happen and eventually you will get hurt, but here are a few things that will help lessen the chances
tremendously:
Core work ? learn core exercises to build up strength. The single most important part of a healthy, injury free body is a strong core.
Always warm up shoulders before chest work.
If something feels out of line or uncomfortable, you probably shouldn?t do it. There is no use forcing one more risky rep that day, only to cause yourself to miss a few weeks because you snapped your stuff up.
2. Practice perfect form
Female BodybuilderOkay, I know I got on people for unoriginal advice earlier, but hey, this is a no-brainer. I also said
I was going to tell you what works for me.

Perfect form is not only going to help you accomplish tip number one, but it's going to make your gains come much faster, and continue long after they would if you used poor form. Think about it, not only are you going to tear down more muscle fibers by practicing good form, but your growth periods increase exponentially.

Follow me now, if you are on the lat pull machine channeling your inner bird to get those wings to fly away, and you are pulling 200 lbs with bad form, you may be able to add about 20?30 more pounds on that particular lift. But that 20?30 pound increase is where your gains will most likely end.

If you can only do 150 with perfect form, you will grow every workout from 150 until you are able to do 230 pound pulls. Except now, you?re twice as big because you went through many more growth periods. I know, it's mind blowing, do stuff right and the right thing happens!
3. Learn your own routine
In my honest opinion, I think this is what will really make someone balloon up to cartoonish
proportions. don't fall into the trap of following someone else?s routine down to the smallest
detail.

Look, I know this is a beginner article, and I know that most people have no clue what to do when they first walk in the hallowed halls of sweat, meat heads, steel, and the Church of the Holy Iron. So by all means, learn the ropes by following another?s routine.

TRY EVERYTHING, high volume, low volume, high reps, light weight, heavy weight, excessive
masturbation, WHATEVER! Try it all, but pay attention. This is the most important part of
making gains, long after your newbie growth, which is the only time most people grow.

Find out what your body responds to and chart your recovery rates. This is crucial, once you learn how your body recovers and what kind of stimulus it best grows from, you won't stop growing.
4. Train your butt off!
Yep, this is pretty self-explanatory. don't fall for the ?coast period? or overtraining? philosophies. Train your ass off, don't make excuses.

You want to grow? Train harder. Anyone who has ever had any success in bodybuilding has done at least these two things in regards to training: Tip 3 (learned their recovery and developed a routine), and trained like a crazed elephant full of testosterone rampaging through the African Safari looking to mate and not stopping until it does.

BE THAT HORNY ELEPHANT! Mate with the weights. If you do, and you train like a person possessed, and you learn your own recovery rate, and your growth will never stop. Yes it will be slow, but it will never stop.]]> Top Tips for Young Bodybuilders
In today's era of modern bodybuilding, which is centered around social media and YouTube personalities, it seems as though the up and coming bodybuilder has it easier than previous generations. One can simply type in a question about the sport, and up will come answers in the form of articles, videos, and personal testimonies from many of the sport's top current and past athletes.

Though it may seem like a blessing, having the ability to learn almost every possible fitness philosophy may actually be a curse. Why? Well, unfortunately, as many who have been around the industry realize, the information that is spewed out to these young athletes is often very poor, and can be dangerous.

Young bodybuilders are generally in need of the most help. Take a look at a Youtube video of one of these fitness ?experts? in their late teens to early and?mid twenties and you'll see my point.

Most of these personalities who claim to have ?found the answers?, haven?t really come up with anything on their own. They shoot opinions and theories out of their mouths from past athletes, or present basic ideas that one can find in a ?Fitness for Dummies? book. In the worst cases, not only do they give unoriginal advice, but also extremely dangerous (see DMT controversy).

Unfortunately, young athletes just entering the sport may not understand that this advice not only sucks, but could be harmful. These ?experts? have an influence and a following, and it's time we get a new perspective on the sport from a young athlete.

I am not claiming to be an expert, or to have found any magical answers. However, I will offer my opinions on topics, and start off by giving my top four tips for young athletes looking for help in their start in this incredible sport.
Teen Bodybuilder Squatting
Take good form seriously. Training without injury helps you to continue building muscle without interruptions.
My 4 Top Tips for Teen Bodybuilders
1. Focus on Injury prevention and longevity from Day 1
Too many times when young athletes start off in the sport, they are gung?ho about making big gains, fast. They load up the weight, step under a squat rack or lay under a barbell, and finish their sets as quickly as possible.

A phrase I repeat all the time is: "Bodybuilding success is about consistency." You can't be consistent if you are spending half your time recovering from injuries. it's a sport about longevity and health, young Padawan.

How do you prevent injuries? Obviously, not all injuries are avoidable. Accidents happen and eventually you will get hurt, but here are a few things that will help lessen the chances
tremendously:
Core work ? learn core exercises to build up strength. The single most important part of a healthy, injury free body is a strong core.
Always warm up shoulders before chest work.
If something feels out of line or uncomfortable, you probably shouldn?t do it. There is no use forcing one more risky rep that day, only to cause yourself to miss a few weeks because you snapped your stuff up.
2. Practice perfect form
Female BodybuilderOkay, I know I got on people for unoriginal advice earlier, but hey, this is a no-brainer. I also said
I was going to tell you what works for me.

Perfect form is not only going to help you accomplish tip number one, but it's going to make your gains come much faster, and continue long after they would if you used poor form. Think about it, not only are you going to tear down more muscle fibers by practicing good form, but your growth periods increase exponentially.

Follow me now, if you are on the lat pull machine channeling your inner bird to get those wings to fly away, and you are pulling 200 lbs with bad form, you may be able to add about 20?30 more pounds on that particular lift. But that 20?30 pound increase is where your gains will most likely end.

If you can only do 150 with perfect form, you will grow every workout from 150 until you are able to do 230 pound pulls. Except now, you?re twice as big because you went through many more growth periods. I know, it's mind blowing, do stuff right and the right thing happens!
3. Learn your own routine
In my honest opinion, I think this is what will really make someone balloon up to cartoonish
proportions. don't fall into the trap of following someone else?s routine down to the smallest
detail.

Look, I know this is a beginner article, and I know that most people have no clue what to do when they first walk in the hallowed halls of sweat, meat heads, steel, and the Church of the Holy Iron. So by all means, learn the ropes by following another?s routine.

TRY EVERYTHING, high volume, low volume, high reps, light weight, heavy weight, excessive
masturbation, WHATEVER! Try it all, but pay attention. This is the most important part of
making gains, long after your newbie growth, which is the only time most people grow.

Find out what your body responds to and chart your recovery rates. This is crucial, once you learn how your body recovers and what kind of stimulus it best grows from, you won't stop growing.
4. Train your butt off!
Yep, this is pretty self-explanatory. don't fall for the ?coast period? or overtraining? philosophies. Train your ass off, don't make excuses.

You want to grow? Train harder. Anyone who has ever had any success in bodybuilding has done at least these two things in regards to training: Tip 3 (learned their recovery and developed a routine), and trained like a crazed elephant full of testosterone rampaging through the African Safari looking to mate and not stopping until it does.

BE THAT HORNY ELEPHANT! Mate with the weights. If you do, and you train like a person possessed, and you learn your own recovery rate, and your growth will never stop. Yes it will be slow, but it will never stop.]]> https://hypermuscles.com/showthread.php?tid=10190 Mon, 10 Mar 2025 15:32:08 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10190 Ending The Search for the Best Diet and Best Workout
One size does not fit all.

This statement rings true regarding all aspects of life, from shoe size to height to weight and even to personality. When it comes to creating a nutrition and workout program, no two people should use the exact same strategy or approach to maximize their potential.

However, the majority of the general population is not overly enthusiastic about working out and living a healthy lifestyle. They often approach a fitness trainer or online coach with the same repetitive questions (over and over again)?
Random person: ?Bro what kind of workouts are you doing currently??



Response: ?It depends.?



Random person: ?Dude what do you usually eat??



Response: ?Everything.?



Most people are likely to flounder when they lack a solid grasp of nutritional foundamentals including caloric maintenance levels, macronutrients, and proper programming. They are likely to spend months, if not years, doing random workouts without any sort of rhyme or reason. Furthermore, they are the same people that believe they will get ripped simply by consuming quinoa, almonds, and granola because these are obviously ?healthy foods - no matter how much of them you eat.?

The point being made here is that popular diet and workout programs attempt to cater to the masses. They provide generic routines and cookie cutter diet plans.

There is currently a diet plan being advertised on television (the name escapes me at the moment) based oon fitting your meals into pre-portioned containers. Big red container is for your protein source, medium blue container is for veggies, and small yellow container is for fruit. You can put (and eat) as much food as possible into these containers, as long as it fits.

The cost is $50 dollars. What are you getting? An extremely inaccurate form of food portion control.

Most widely available diet and workout programs are flawed for this very reason. They don't allow the individual to set personalized goals.

Do yourself a favor. Ditch the commercial meal plans and workout programs. Ask yourself the following questions.
How to Find the Best Diet and Workout for You
What is my goal?
No your goal isn't to get more toned. And no you won't get too big from lifting.

Is your goal to lose weight? Figure out your maintenance level of calories and begin a slow, steady, progressive cut.

Is your goal to put on size? Once again figure out your maintenance level of calories and slowly increase calories adding 1-2 pounds per month at a slow and steady rate.
How long will it take to reach my goal?
Your goals should be S.M.A.R.T. This means they should be:
Specific
Measurable
Achievable
Realistic
Timely.
Make your goal specific. For example, say ?I want to lose 20 pounds in 15 weeks for my wedding? which is a much more realistic and specific goal opposed to a general statement such as I want to lose weight and get into shape.

Without a specific goal in mind the individual is simply spinning their wheels. Without any sort of way to measure progress, they are unlikely to reach their goals.
Woman on Treadmill
Without any sort of way to measure progress, you are unlikely to reach your goals.
Am I currently on the right path to reach my goal?
By setting specific, measurable goals each individual can measure their progress. Why do you want to measure progress? So you can adjust variables and make adjustments as needed.

You started your cut 10 weeks ago at 2,500 calories but have hit a plateau. This means cut calories further, incorporate additional cardio, or do a combination of the two.

The importance of measuring your progress is to ensure you are on the right path to success.
Am I dedicated to my goals?
The reason why over two-thirds of Americans are overweight is because they simply are not dedicated to reaching their goals. Many have attempted to lose weight by embarking upon crash diets or excessive cardio, but they simply did not put in their full effort and do everything possible to reach their goals.

Are you measuring your food and every last calorie consumed? Are you logging your workouts and making sure you are progressing? Are you being honest with yourself or cheating on your diet sneaking in that sporadic trip to Baskin Robbins frequently?

Be true to yourself because in the end nobody can make you accountable for your own actions.
Why am I setting these goals?
The reasons for setting personal goals are not the important factor. Nobody cares if you?re doing it for the right reasons?just have a reason.

The reasons may be health-related, vanity-related, or self-improvement. Whatever the case may be, always keep that end goal in mind.

Maybe you?re overweight and want to be in better health for your kids sake or you've always been that skinny kid in high school and want to gain some self-confidence. Practice visual imagery that allows you to stay focused on these goals. Whenever you begin to feel demotivated return to that original image in your mind and motivation will quickly return.
There is No One-Size-Fits-All
Going back to my original statement, no one size fits all.

Every single person has a reason for setting goals but each of us will follow a different path to get there. Become informed and take time to understand what will help you succeed. Each person is unique and every diet plan and workout routine must be tailor made to fit the person using it.

You probably don't wear the same shoe size as Joe Blow down the street, odds are you probably shouldn?t be using his workout plan either. Find out what works best for you, create a plan, and stick to it. What is the best plan to follow? The one that you can stick to and follow through to completion.]]> Ending The Search for the Best Diet and Best Workout
One size does not fit all.

This statement rings true regarding all aspects of life, from shoe size to height to weight and even to personality. When it comes to creating a nutrition and workout program, no two people should use the exact same strategy or approach to maximize their potential.

However, the majority of the general population is not overly enthusiastic about working out and living a healthy lifestyle. They often approach a fitness trainer or online coach with the same repetitive questions (over and over again)?
Random person: ?Bro what kind of workouts are you doing currently??



Response: ?It depends.?



Random person: ?Dude what do you usually eat??



Response: ?Everything.?



Most people are likely to flounder when they lack a solid grasp of nutritional foundamentals including caloric maintenance levels, macronutrients, and proper programming. They are likely to spend months, if not years, doing random workouts without any sort of rhyme or reason. Furthermore, they are the same people that believe they will get ripped simply by consuming quinoa, almonds, and granola because these are obviously ?healthy foods - no matter how much of them you eat.?

The point being made here is that popular diet and workout programs attempt to cater to the masses. They provide generic routines and cookie cutter diet plans.

There is currently a diet plan being advertised on television (the name escapes me at the moment) based oon fitting your meals into pre-portioned containers. Big red container is for your protein source, medium blue container is for veggies, and small yellow container is for fruit. You can put (and eat) as much food as possible into these containers, as long as it fits.

The cost is $50 dollars. What are you getting? An extremely inaccurate form of food portion control.

Most widely available diet and workout programs are flawed for this very reason. They don't allow the individual to set personalized goals.

Do yourself a favor. Ditch the commercial meal plans and workout programs. Ask yourself the following questions.
How to Find the Best Diet and Workout for You
What is my goal?
No your goal isn't to get more toned. And no you won't get too big from lifting.

Is your goal to lose weight? Figure out your maintenance level of calories and begin a slow, steady, progressive cut.

Is your goal to put on size? Once again figure out your maintenance level of calories and slowly increase calories adding 1-2 pounds per month at a slow and steady rate.
How long will it take to reach my goal?
Your goals should be S.M.A.R.T. This means they should be:
Specific
Measurable
Achievable
Realistic
Timely.
Make your goal specific. For example, say ?I want to lose 20 pounds in 15 weeks for my wedding? which is a much more realistic and specific goal opposed to a general statement such as I want to lose weight and get into shape.

Without a specific goal in mind the individual is simply spinning their wheels. Without any sort of way to measure progress, they are unlikely to reach their goals.
Woman on Treadmill
Without any sort of way to measure progress, you are unlikely to reach your goals.
Am I currently on the right path to reach my goal?
By setting specific, measurable goals each individual can measure their progress. Why do you want to measure progress? So you can adjust variables and make adjustments as needed.

You started your cut 10 weeks ago at 2,500 calories but have hit a plateau. This means cut calories further, incorporate additional cardio, or do a combination of the two.

The importance of measuring your progress is to ensure you are on the right path to success.
Am I dedicated to my goals?
The reason why over two-thirds of Americans are overweight is because they simply are not dedicated to reaching their goals. Many have attempted to lose weight by embarking upon crash diets or excessive cardio, but they simply did not put in their full effort and do everything possible to reach their goals.

Are you measuring your food and every last calorie consumed? Are you logging your workouts and making sure you are progressing? Are you being honest with yourself or cheating on your diet sneaking in that sporadic trip to Baskin Robbins frequently?

Be true to yourself because in the end nobody can make you accountable for your own actions.
Why am I setting these goals?
The reasons for setting personal goals are not the important factor. Nobody cares if you?re doing it for the right reasons?just have a reason.

The reasons may be health-related, vanity-related, or self-improvement. Whatever the case may be, always keep that end goal in mind.

Maybe you?re overweight and want to be in better health for your kids sake or you've always been that skinny kid in high school and want to gain some self-confidence. Practice visual imagery that allows you to stay focused on these goals. Whenever you begin to feel demotivated return to that original image in your mind and motivation will quickly return.
There is No One-Size-Fits-All
Going back to my original statement, no one size fits all.

Every single person has a reason for setting goals but each of us will follow a different path to get there. Become informed and take time to understand what will help you succeed. Each person is unique and every diet plan and workout routine must be tailor made to fit the person using it.

You probably don't wear the same shoe size as Joe Blow down the street, odds are you probably shouldn?t be using his workout plan either. Find out what works best for you, create a plan, and stick to it. What is the best plan to follow? The one that you can stick to and follow through to completion.]]> https://hypermuscles.com/showthread.php?tid=10189 Mon, 10 Mar 2025 01:15:27 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10189 15 Ways to Seamlessly Get More Activity Into Your Day
We all know that we need more physical activity.

We know how important it is for longevity and maintaining a healthy body.

Related - How to Build Your Own Workout

According to the Centers for Disease Control and Prevention, physical activity can help you lose weight - and keep it off. Physical activity also strengthens our muscles and bones, lessens chronic pain associated with arthritis, keeps your heart healthy, and improves both functional ability and your mood.

Haley Shevener is a certified strength and conditioning specialist out in San Francisco, California. She says that "we're built to move our bodies." A good majority of us drive to work, sit at a desk all day, drive home, and then relax on the couch the rest of the evening.

The U.S. Department of Health and Human Services recommend getting 150 minutes of moderate-intensity exercise like walking, easy cycling, or water aerobics, or 75 minutes of vigorous-intensity exercise like running, brisk cycling, or swimming laps every week. Along with your aerobic exercises, they also recommend strength training at least two days out of the week - hitting every muscle group.

A new report published shows some sad news - only 22.9% of adults are actually meeting these guidelines between 2010 and 2015.

We box ourselves into a sedentary lifestyle because it's hard to find time, right? According to research in the Annals of Internal Medicine, those who regularly workout can lessen the positive effects by sitting for long periods.

I've written a lot of articles and I receive a lot of questions like "can I do karate and lift weights?" The answer is always going to be yes. If you can find a physical activity that you actually like to do, you will hit your recommended exercise requirements without it feeling like it's "exercise."

You can also do this by incorporating movement into your everyday lifestyle. Splitting up your physical activity to smaller, more manageable pieces makes it easier to get all the movement we need without really "going to the gym and sweating it out." If you do this, going to the gym will just bring about more benefits.

So here's a very, very small list of ways you can incorporate some physical activity into your day.

Get creative and think outside of the box, you can find ways to get your whole family active.

How to Get More Activity
1.) Set your alarm to go off every two hours. When your alarm goes off, you can have a list of exercises you can choose to do, or you can simply get up and move.
Standing marches, walking around the office, or taking a few laps around the building is a great way to get some movement in.

It doesn't take much, but if you can spare five to ten minutes every two hours during your day, that can lead up to 20-40 minutes of physical activity you can squeeze in just at work.

2.) If you watch a lot of TV, utilize those commercial breaks.

When a commercial comes on, you can do something as simple as cleaning up or a chore, you can do 60 seconds of aerobic activity like jumping jacks, running in place, or even doing some bodyweight exercises.

Get creative. Get something done.

3.) Meet up with some friends for a walk or workout instead of meeting at the bar.
If you don't have any friends that would be into that, maybe try to find one that will. You'll create a strong bond and get healthier at the same time.

4.) Join your kids when they are outside playing. Simply going out there and engaging with your children will also build a stronger relationship and it will get your butt off of the couch.

5.) Are you in charge of meetings at work? Schedule a walking meeting, take a stroll during your business calls, or simply aim to take more steps during your day in the office.

6.) Park at the back of the parking lot. This adds some steps into your day and you won't have to worry about Sharon hitting your car.

7.) Act like the elevator is broken and take the stairs. We don't have elevators, but I try to go up and down the stairs as much as possible during the day.

8.) Work on staying hydrated. Keep a bottle or glass of water on your desk so you can drink throughout the day. The frequent trips for getting more water or using the restroom are the same steps that will help you get more active.

Seriously, think outside of the box.

9.) Practice taking a five to ten-minute walk after every meal. Your body will digest your food better and it will help clear your mind and get ready for the task at hand.

10.) Are your kids involved in sports? Instead of parking your comfy chair and a hidden beer in your coozie, walk around and stay more active during the sporting event.

11.) If you like to watch TV or even play video games, take some time to do planks, leg lifts, bodyweight squats, fire hydrants, glute bridges, donkey kicks, pushups, or any bodyweight exercise.

You can create fun exercise protocols like every time someone in your show takes a drink of alcohol, you do 10 situps. Every time you score a goal or a round is over in your video game, spend however long between rounds to get your heart pumping.

12.) Take multiple trips when you are putting up your groceries. While I'll never, ever allow myself to not get all of my groceries in one load, this is still a great tip.

If you have to go upstairs every trip, this is an easy way to get some exercise in.

13.) If your kids are younger, take a walk or run beside them while they ride their bikes.

There is a guy that walks with his kid around my neighborhood and he likes to race him. It'll build a unique bond and help get you into shape.

14.) Like to cook? Do bodyweight exercises or dance while you wait for things to cook.

I've started doing this and it's rewarding. Turn on some good jams and get your sweat on while you cook. It makes that cookie you eat later feel less guilty.

15.) Take a walk over to your coworker's desk instead of calling them over or on the phone.

Wrapping It Up
If 150 minutes of moderate exercise sounds like a lot in a week, it really isn't. You just have to break it down into smaller pieces.

In theory, it doesn't matter if you exercise for 5 minutes or 30 minutes - if you are getting quality movement in, it's not a waste of time.

If you can stick to your alarm to going off every so many hours, and you stick to five to ten minutes of quality activity - you will build habits quickly.

Seriously, that 150 minutes of recommended exercise breaks down to about 22 minutes a day. If you set your alarm to go off 3 times a day and put 10 minutes into your exercise, you'll have 210 minutes of exercise for that week.

Small, consistent changes will benefit you the most. Don't get trapped in the mindset that you have to go to the gym to get exercise.]]> 15 Ways to Seamlessly Get More Activity Into Your Day
We all know that we need more physical activity.

We know how important it is for longevity and maintaining a healthy body.

Related - How to Build Your Own Workout

According to the Centers for Disease Control and Prevention, physical activity can help you lose weight - and keep it off. Physical activity also strengthens our muscles and bones, lessens chronic pain associated with arthritis, keeps your heart healthy, and improves both functional ability and your mood.

Haley Shevener is a certified strength and conditioning specialist out in San Francisco, California. She says that "we're built to move our bodies." A good majority of us drive to work, sit at a desk all day, drive home, and then relax on the couch the rest of the evening.

The U.S. Department of Health and Human Services recommend getting 150 minutes of moderate-intensity exercise like walking, easy cycling, or water aerobics, or 75 minutes of vigorous-intensity exercise like running, brisk cycling, or swimming laps every week. Along with your aerobic exercises, they also recommend strength training at least two days out of the week - hitting every muscle group.

A new report published shows some sad news - only 22.9% of adults are actually meeting these guidelines between 2010 and 2015.

We box ourselves into a sedentary lifestyle because it's hard to find time, right? According to research in the Annals of Internal Medicine, those who regularly workout can lessen the positive effects by sitting for long periods.

I've written a lot of articles and I receive a lot of questions like "can I do karate and lift weights?" The answer is always going to be yes. If you can find a physical activity that you actually like to do, you will hit your recommended exercise requirements without it feeling like it's "exercise."

You can also do this by incorporating movement into your everyday lifestyle. Splitting up your physical activity to smaller, more manageable pieces makes it easier to get all the movement we need without really "going to the gym and sweating it out." If you do this, going to the gym will just bring about more benefits.

So here's a very, very small list of ways you can incorporate some physical activity into your day.

Get creative and think outside of the box, you can find ways to get your whole family active.

How to Get More Activity
1.) Set your alarm to go off every two hours. When your alarm goes off, you can have a list of exercises you can choose to do, or you can simply get up and move.
Standing marches, walking around the office, or taking a few laps around the building is a great way to get some movement in.

It doesn't take much, but if you can spare five to ten minutes every two hours during your day, that can lead up to 20-40 minutes of physical activity you can squeeze in just at work.

2.) If you watch a lot of TV, utilize those commercial breaks.

When a commercial comes on, you can do something as simple as cleaning up or a chore, you can do 60 seconds of aerobic activity like jumping jacks, running in place, or even doing some bodyweight exercises.

Get creative. Get something done.

3.) Meet up with some friends for a walk or workout instead of meeting at the bar.
If you don't have any friends that would be into that, maybe try to find one that will. You'll create a strong bond and get healthier at the same time.

4.) Join your kids when they are outside playing. Simply going out there and engaging with your children will also build a stronger relationship and it will get your butt off of the couch.

5.) Are you in charge of meetings at work? Schedule a walking meeting, take a stroll during your business calls, or simply aim to take more steps during your day in the office.

6.) Park at the back of the parking lot. This adds some steps into your day and you won't have to worry about Sharon hitting your car.

7.) Act like the elevator is broken and take the stairs. We don't have elevators, but I try to go up and down the stairs as much as possible during the day.

8.) Work on staying hydrated. Keep a bottle or glass of water on your desk so you can drink throughout the day. The frequent trips for getting more water or using the restroom are the same steps that will help you get more active.

Seriously, think outside of the box.

9.) Practice taking a five to ten-minute walk after every meal. Your body will digest your food better and it will help clear your mind and get ready for the task at hand.

10.) Are your kids involved in sports? Instead of parking your comfy chair and a hidden beer in your coozie, walk around and stay more active during the sporting event.

11.) If you like to watch TV or even play video games, take some time to do planks, leg lifts, bodyweight squats, fire hydrants, glute bridges, donkey kicks, pushups, or any bodyweight exercise.

You can create fun exercise protocols like every time someone in your show takes a drink of alcohol, you do 10 situps. Every time you score a goal or a round is over in your video game, spend however long between rounds to get your heart pumping.

12.) Take multiple trips when you are putting up your groceries. While I'll never, ever allow myself to not get all of my groceries in one load, this is still a great tip.

If you have to go upstairs every trip, this is an easy way to get some exercise in.

13.) If your kids are younger, take a walk or run beside them while they ride their bikes.

There is a guy that walks with his kid around my neighborhood and he likes to race him. It'll build a unique bond and help get you into shape.

14.) Like to cook? Do bodyweight exercises or dance while you wait for things to cook.

I've started doing this and it's rewarding. Turn on some good jams and get your sweat on while you cook. It makes that cookie you eat later feel less guilty.

15.) Take a walk over to your coworker's desk instead of calling them over or on the phone.

Wrapping It Up
If 150 minutes of moderate exercise sounds like a lot in a week, it really isn't. You just have to break it down into smaller pieces.

In theory, it doesn't matter if you exercise for 5 minutes or 30 minutes - if you are getting quality movement in, it's not a waste of time.

If you can stick to your alarm to going off every so many hours, and you stick to five to ten minutes of quality activity - you will build habits quickly.

Seriously, that 150 minutes of recommended exercise breaks down to about 22 minutes a day. If you set your alarm to go off 3 times a day and put 10 minutes into your exercise, you'll have 210 minutes of exercise for that week.

Small, consistent changes will benefit you the most. Don't get trapped in the mindset that you have to go to the gym to get exercise.]]> https://hypermuscles.com/showthread.php?tid=10188 Sat, 08 Mar 2025 15:30:03 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10188 3 Step Warm-Up for Maximum Performance & Muscle Gains
When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up. Too many people warm-up incorrectly, or worse, skip it altogether.


Adjusting your warm-up to make sure you are adequately prepared for the demands of your training session can mean the difference between a mediocre workout, and a brutally challenging, gains-inducing workout. Be better than mediocre.
Goals of the Warm-Up

Believe it or not, there is more to warming up than simply walking on the treadmill for five minutes while you find the perfect lifting playlist. This does a good job getting your heart rate elevated, but that's just the beginning - you need to do much more if you want a safe and effective training session.

Your warm-up should accomplish three things: Get your joints and tendons warm through the desired range of motion, increase blood flow to the areas you'll be training, and most importantly, get your nervous system firing on all cylinders before your first work set.
Step 1: Movement Prep
Some of these techniques and terms are borrowed from my experience working with high-level athletes, but they are equally applicable to bodybuilders and powerlifters. Movement prep is pretty self-explanatory: you are preparing your body to handle the resisted movements of that day's workout.

The main ways to go about this are soft tissue work, like foam rolling, and dynamic movements. Foam rolling is a form of myofascial release. The pressure of the roller sends signals to your muscles that help them relax a bit, and can help work out any tight areas or trigger points. Softer, more relaxed muscles means better contractions and better pumps.

Movement prep is simply moving your body in a way that will warm up the joints you'll be using. A treadmill walk might get your legs warm and loose, but won't do anything for your shoulders and elbows, so it would be useless on a chest or back day. Think about movements like bodyweight lunges, skipping, shoulder rotations - these things would fall under the movement prep category.
Step 2: Pump Some Blood
This is one that most people tend to do, in some form or another. For safety and efficiency, you want a lot of blood and oxygen flowing to the muscles you'll be using. The best way to do this is by doing some lighter sets with the muscle group of the day, and ramping the weight up closer to your working sets.

You wouldn't walk into the gym and throw 225 on the bench right away, at least I hope not. By starting with a few sets of pushups, or some sets with the bar, then 135, then 185, and so on, you can work up to the heavier weights safely. Regardless of the body part, always start with lighter exercises, and ramp up to the heavy sets.

Step 3: Get Fired Up
This is the most commonly overlooked warm-up technique, but it can be a game changer. Your central nervous system is responsible for muscle contractions. If you get it firing on all cylinders, ready to be explosive, you'll be able to lift more weight on your heaviest sets. More weight = more muscle.

One study had a group of seasoned lifters perform depth jumps, which is an explosive, plyometric movement, between sets of squats. Their one-rep max lifts went up across the board. Plyometric movements like depth jumps, jump squats, clapping pushups, medicine ball slams, and others teach your body to get many muscle groups working together, and firing quickly.

For bodybuilders, this means that you won't need to be several sets in to your workout before you feel completely warmed up, and you don't need to be dependent on stimulant-heavy preworkouts (although these can definitely help). If these explosive warm-up techniques are good enough for pro athletes, they are good enough for the rest of us.
Putting it All Together
To quickly summarize, your warm up should address movement prep, blood flow, and central nervous system activation. The goal is a smooth transition between being completely cold, and fired up on all cylinders, ready to crush your workout. it's very difficult to get out of the car after driving, and possibly sitting all day at work, and get right into a tough training session at the gym. This warm-up is a way to get ready.

Here?s a sample of how it could look - the whole thing should take 10-15 minutes at the absolute most. If you time it right, you could have your pre-workout drink when you arrive, change, warm-up, and have the caffeine hit right as you?re jumping into your first work sets. The perfect combination.

The following movements are geared towards a full-body warm-up; feel free to add or remove things as needed to customize to your workout of the day.

Foam Rolling - 30-60 seconds on each body part
Quads
Hamstrings
Adductors/Abductors
Lats
Dynamic Movement
Yogaplex x 8 per side
Hip Flexor Stretch x 30 seconds per side
Arm Circles x 15 each direction
Hip Swings x 10 each leg
Blood Flow Circuit - repeat twice
Bodyweight Squats x 15
Pushup's x 15
Glute Bridge x 15
Band Pull-Aparts or other rotator cuff work x 15 per side
Bodyweight Lunge x 10 per leg
Explosive Circuit - repeat twice
10 Jump Squats or Box Jumps
10 Plyometric Pushups
10 Medicine Ball Slams]]> 3 Step Warm-Up for Maximum Performance & Muscle Gains
When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up. Too many people warm-up incorrectly, or worse, skip it altogether.


Adjusting your warm-up to make sure you are adequately prepared for the demands of your training session can mean the difference between a mediocre workout, and a brutally challenging, gains-inducing workout. Be better than mediocre.
Goals of the Warm-Up

Believe it or not, there is more to warming up than simply walking on the treadmill for five minutes while you find the perfect lifting playlist. This does a good job getting your heart rate elevated, but that's just the beginning - you need to do much more if you want a safe and effective training session.

Your warm-up should accomplish three things: Get your joints and tendons warm through the desired range of motion, increase blood flow to the areas you'll be training, and most importantly, get your nervous system firing on all cylinders before your first work set.
Step 1: Movement Prep
Some of these techniques and terms are borrowed from my experience working with high-level athletes, but they are equally applicable to bodybuilders and powerlifters. Movement prep is pretty self-explanatory: you are preparing your body to handle the resisted movements of that day's workout.

The main ways to go about this are soft tissue work, like foam rolling, and dynamic movements. Foam rolling is a form of myofascial release. The pressure of the roller sends signals to your muscles that help them relax a bit, and can help work out any tight areas or trigger points. Softer, more relaxed muscles means better contractions and better pumps.

Movement prep is simply moving your body in a way that will warm up the joints you'll be using. A treadmill walk might get your legs warm and loose, but won't do anything for your shoulders and elbows, so it would be useless on a chest or back day. Think about movements like bodyweight lunges, skipping, shoulder rotations - these things would fall under the movement prep category.
Step 2: Pump Some Blood
This is one that most people tend to do, in some form or another. For safety and efficiency, you want a lot of blood and oxygen flowing to the muscles you'll be using. The best way to do this is by doing some lighter sets with the muscle group of the day, and ramping the weight up closer to your working sets.

You wouldn't walk into the gym and throw 225 on the bench right away, at least I hope not. By starting with a few sets of pushups, or some sets with the bar, then 135, then 185, and so on, you can work up to the heavier weights safely. Regardless of the body part, always start with lighter exercises, and ramp up to the heavy sets.

Step 3: Get Fired Up
This is the most commonly overlooked warm-up technique, but it can be a game changer. Your central nervous system is responsible for muscle contractions. If you get it firing on all cylinders, ready to be explosive, you'll be able to lift more weight on your heaviest sets. More weight = more muscle.

One study had a group of seasoned lifters perform depth jumps, which is an explosive, plyometric movement, between sets of squats. Their one-rep max lifts went up across the board. Plyometric movements like depth jumps, jump squats, clapping pushups, medicine ball slams, and others teach your body to get many muscle groups working together, and firing quickly.

For bodybuilders, this means that you won't need to be several sets in to your workout before you feel completely warmed up, and you don't need to be dependent on stimulant-heavy preworkouts (although these can definitely help). If these explosive warm-up techniques are good enough for pro athletes, they are good enough for the rest of us.
Putting it All Together
To quickly summarize, your warm up should address movement prep, blood flow, and central nervous system activation. The goal is a smooth transition between being completely cold, and fired up on all cylinders, ready to crush your workout. it's very difficult to get out of the car after driving, and possibly sitting all day at work, and get right into a tough training session at the gym. This warm-up is a way to get ready.

Here?s a sample of how it could look - the whole thing should take 10-15 minutes at the absolute most. If you time it right, you could have your pre-workout drink when you arrive, change, warm-up, and have the caffeine hit right as you?re jumping into your first work sets. The perfect combination.

The following movements are geared towards a full-body warm-up; feel free to add or remove things as needed to customize to your workout of the day.

Foam Rolling - 30-60 seconds on each body part
Quads
Hamstrings
Adductors/Abductors
Lats
Dynamic Movement
Yogaplex x 8 per side
Hip Flexor Stretch x 30 seconds per side
Arm Circles x 15 each direction
Hip Swings x 10 each leg
Blood Flow Circuit - repeat twice
Bodyweight Squats x 15
Pushup's x 15
Glute Bridge x 15
Band Pull-Aparts or other rotator cuff work x 15 per side
Bodyweight Lunge x 10 per leg
Explosive Circuit - repeat twice
10 Jump Squats or Box Jumps
10 Plyometric Pushups
10 Medicine Ball Slams]]> https://hypermuscles.com/showthread.php?tid=10187 Sat, 08 Mar 2025 15:27:21 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10187 5 Great Warm Up and Cool Down Exercises
You've read how important a proper warm-up and cool down are to your safety and performance, so what exactly should you do?



A few pointers can go a long way when it comes to warming up and cooling down - and it doesn't need to take all day.





If you can spend even 10 to 15 minutes warming up and invest another 10 to 15 minutes for cooling down, you will notice a performance and recovery boost. One thing to be mindful of is the higher-intensity workouts that you perform, the more important it is to warm up and cool down.



I'd honestly put a little more time into your warm-ups if you know you have a high-intensity workout planned. Warming up gets you prepared both physically and psychologically.



If you are about to do something like yoga or Pilates, skipping the warm up or cool down isn't as big of a deal as you think. Since your heart rate never gets that high, it just isn't necessary.



What to Do When You Warm up and Cool Down?
The main goal of a warm up or cool down is that you want to perform a series of mobility exercises to get your muscles and joints moving - especially moving in different planes. So for a warm up, do exercises that mimic the same movement patterns you will be using during your workout.



So, for example, if you are doing heavy back squats today, start with some bodyweight squats and some lateral, front, or reverse lunges.



If you are preparing to do a run, do some bounding or carioca drills.



5 Great Warm Up and Cool Down Exercises
This certainly isn't a comprehensive list of exercises that you can do for a warm up or cool down, but these exercises, in particular, will target your weak spots and improve performance.



Bear Crawls
Bear crawls are simple when it comes to what you have to do - but the execution of these exercises are hard.



So get on the floor on your hands and knees. Keep your back flag and start walking like a four-legged animal. Place your opposite hand and knee forward and continue to alternate sides.



You'll want to look straight ahead when you are completing these.



Bird-Dogs
Bird-dogs are a unique exercise that many specialists recommend. From personal trainers to chiropractors and physicians in sports medicine, they all agree that a bird-dog is great for stability, spinal strength, and help improve balance.



So get on the floor on your hands and knees again. Get into a tabletop position where your hands are directly under your shoulders and your knees are directly under your hips. Brace your core and extend one leg out behind you while you simultaneously raise the opposite arm directly in front of you.



Hold the position for a few seconds, return to your starting position, and repeat for several reps before you switch sides. You want to keep your back flat and your head in line with your spine throughout the movement.



Trust me, it's as hard as it sounds - but it's worth it.



Cat-Cow
While I'm still unsure of the name, this does help open up some spinal mobility and improve core strength.



Get down on all fours again, into the same tabletop position as the bird-dogs. Place your knees hip-width apart and gently lift your head so that your back curves. Hold for a one count.



Slowly drop your head down between your shoulders and raise your upper back until it is rounded like a cat.



Repeat this for several reps.



Glute Bridge
A seemingly over-sensationalized exercise on social media, a solid glute bridge can help you activate your glutes and improve posterior strength.



Please note stacking plates on a barbell to do these just to show off won't help you.



So lie down on your back, bend your knees, and put your feet hip-width apart. Push into the floor with your heels, squeeze your glutes, and lift your hips off of the floor. Hold the top position for several seconds before you lower your hips back down to the floor.



Repeat for several reps.



Ankle and Shoulder Circles
Your shoulders are critical in many movements and since they are such a complex joint, they need some help.



I deal with a lot of ankle pain due to surgeries and being overweight, so I can attest that ankle circles can help and improve mobility.



Ankle Circles



Stand tall and shift your weight to one side. You can also do this sitting down, too.
Lift your foot and roll the ankle of your raised foot in a circular motion. You'll want to roll both ankles in both directions.



Shoulder Circles



Stand tall and extend one arm out to your side. Without moving your torso, focus on moving your arm in a slow, controlled circle.



Focus on your shoulder joint and make sure to control your circle so you do not cause any damage.



Just like with your ankles, complete reps with both sides, going both directions.



Wrapping It Up
Warming up and cooling down are two important parts of your workout that you shouldn't skip.



If you feel fine and don't understand why you would "waste time" on something like this, just give it a few years. Ask any elite lifter or someone who's lifted longer than you've been alive - they will all tell you that properly warming up and cooling down have kept them relatively injury-free.



You can get away without doing them, but you are leaving a lot on the table in regards to strength and those precious gains.]]> 5 Great Warm Up and Cool Down Exercises
You've read how important a proper warm-up and cool down are to your safety and performance, so what exactly should you do?



A few pointers can go a long way when it comes to warming up and cooling down - and it doesn't need to take all day.





If you can spend even 10 to 15 minutes warming up and invest another 10 to 15 minutes for cooling down, you will notice a performance and recovery boost. One thing to be mindful of is the higher-intensity workouts that you perform, the more important it is to warm up and cool down.



I'd honestly put a little more time into your warm-ups if you know you have a high-intensity workout planned. Warming up gets you prepared both physically and psychologically.



If you are about to do something like yoga or Pilates, skipping the warm up or cool down isn't as big of a deal as you think. Since your heart rate never gets that high, it just isn't necessary.



What to Do When You Warm up and Cool Down?
The main goal of a warm up or cool down is that you want to perform a series of mobility exercises to get your muscles and joints moving - especially moving in different planes. So for a warm up, do exercises that mimic the same movement patterns you will be using during your workout.



So, for example, if you are doing heavy back squats today, start with some bodyweight squats and some lateral, front, or reverse lunges.



If you are preparing to do a run, do some bounding or carioca drills.



5 Great Warm Up and Cool Down Exercises
This certainly isn't a comprehensive list of exercises that you can do for a warm up or cool down, but these exercises, in particular, will target your weak spots and improve performance.



Bear Crawls
Bear crawls are simple when it comes to what you have to do - but the execution of these exercises are hard.



So get on the floor on your hands and knees. Keep your back flag and start walking like a four-legged animal. Place your opposite hand and knee forward and continue to alternate sides.



You'll want to look straight ahead when you are completing these.



Bird-Dogs
Bird-dogs are a unique exercise that many specialists recommend. From personal trainers to chiropractors and physicians in sports medicine, they all agree that a bird-dog is great for stability, spinal strength, and help improve balance.



So get on the floor on your hands and knees again. Get into a tabletop position where your hands are directly under your shoulders and your knees are directly under your hips. Brace your core and extend one leg out behind you while you simultaneously raise the opposite arm directly in front of you.



Hold the position for a few seconds, return to your starting position, and repeat for several reps before you switch sides. You want to keep your back flat and your head in line with your spine throughout the movement.



Trust me, it's as hard as it sounds - but it's worth it.



Cat-Cow
While I'm still unsure of the name, this does help open up some spinal mobility and improve core strength.



Get down on all fours again, into the same tabletop position as the bird-dogs. Place your knees hip-width apart and gently lift your head so that your back curves. Hold for a one count.



Slowly drop your head down between your shoulders and raise your upper back until it is rounded like a cat.



Repeat this for several reps.



Glute Bridge
A seemingly over-sensationalized exercise on social media, a solid glute bridge can help you activate your glutes and improve posterior strength.



Please note stacking plates on a barbell to do these just to show off won't help you.



So lie down on your back, bend your knees, and put your feet hip-width apart. Push into the floor with your heels, squeeze your glutes, and lift your hips off of the floor. Hold the top position for several seconds before you lower your hips back down to the floor.



Repeat for several reps.



Ankle and Shoulder Circles
Your shoulders are critical in many movements and since they are such a complex joint, they need some help.



I deal with a lot of ankle pain due to surgeries and being overweight, so I can attest that ankle circles can help and improve mobility.



Ankle Circles



Stand tall and shift your weight to one side. You can also do this sitting down, too.
Lift your foot and roll the ankle of your raised foot in a circular motion. You'll want to roll both ankles in both directions.



Shoulder Circles



Stand tall and extend one arm out to your side. Without moving your torso, focus on moving your arm in a slow, controlled circle.



Focus on your shoulder joint and make sure to control your circle so you do not cause any damage.



Just like with your ankles, complete reps with both sides, going both directions.



Wrapping It Up
Warming up and cooling down are two important parts of your workout that you shouldn't skip.



If you feel fine and don't understand why you would "waste time" on something like this, just give it a few years. Ask any elite lifter or someone who's lifted longer than you've been alive - they will all tell you that properly warming up and cooling down have kept them relatively injury-free.



You can get away without doing them, but you are leaving a lot on the table in regards to strength and those precious gains.]]> https://hypermuscles.com/showthread.php?tid=9968 Sun, 15 Jan 2023 02:43:42 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9968
Stress: Stress can be defined as anything that causes stress on the body’s physical or mental resources. Working out is a great way to reduce your levels of stress caused by day to day living. Lifting weights is a stress on the body that is enjoyable and takes pressures off the other stresses you are undergoing; it is a type of stress you will like to include in your everyday life. Although stress has many negative connotations, the stress which you will undergo in the gym is (almost) enjoyable and, if controlled properly will invoke a positive response in both your physical and mental fitness. If you are mentally or physically stressed in your day to day life away from the gym, it will be more difficult for your body to respond with positive muscle growth. Reducing your levels of stress related to your emotional, financial and work related stresses (as well as others) is essential to maximize gains made in the gym. At the same time, bodybuilding is a method of reducing these stresses, and in very little time with some hard work and dedication you will see your stress levels decrease after taking up recreational bodybuilding.

Supination: You supinate your hand when you turn the palm down.

Supine: Lying horizontally on the back

Temporary Muscular Failure (TMF): That point an an exercise at which you have so fully fatigued the working muscles that they can no longer complete an additional repetition of a movement with strict form. You should always take your post - warm up sets at least to the point of momentary muscular failure, and frequently past that point. Also known as Failure.

Testosterone: The male hormone primarily responsible for maintenance of muscle mass and strength induced by heavy training. Testosterone is secondarily responsible for developing such secondary male sex characteristics as a deep voice, body and facial hair, and male pattern baldness.

Towel: A towel should be part of your essential gym equipment.

Training Partner: A training partner should be someone who is willing to take the time he or she is devoting to bodybuilding, and share it with you. He or she should be willing to make time in his or her schedule to workout with you, as well as offer you constructive advice and a good spot for those hard to perform, heavy lifts. It is very important that both you and your training partner care about the success and development of the pair, and make efforts to motivate and encourage each other into achieving new muscular growth. A training partner who does not have much concern over making it to the gym with you, and helping you out isn’t much of a benefit to either of you. A training partner who does not offer you constructive advice isn’t really helping you either, if advice is what you are looking for. Also, it is very effective if both you and your training partner are trying to achieve the same bodybuilding goals. This makes it a lot more natural for both of you to help each other with steps along the way to achieving those goals.

Trisets: A series of three exercises performed with not rest between movements and a normal rest interval between trisets. Trisets increase training intensity by reducing the average length of rest interval between sets. As such, trisets are markedly more intense than supersets.

Volume Training: The use of very high number sets for each bodypart. The high volume of a workout necessitates the use of lighter - than - normal weights in each exercise, but it does build muscle in some individuals.

Warm Up: Before you pick up any weights, even a two pound dumbbell, you should always remember to warm up. You can do this by taking five easy minutes on the aerobic exercise machine. Warm ups increase the temperature of your muscles, making them more pliable and less susceptible to injury. If you plan to so a particularly heavy workout, such as a powerlifting routine, you should warm up for 10 minutes prior to attempting that kind of poundage. Various warm ups may include one of the following activities: Walking, jogging, stair climbing, stationary biking, aerobic rowing machine cross country ski machine doing many repetitions with the empty bar (bench press, military press). 10 to 15 minute session of light calisthenics, aerobic activity, and stretching taken prior to handling heavy bodybuilding training movements. A good warm - up helps prevent injuries and actually allows you to get more our of your training than if you went into a workout totally cold.

Water Bottle: You will need more water if you begin a weight training program, especially on the days you are working out, and even more importantly, during your actual workouts. A water bottle is a must.

Weight: The same as poundage or resistance.

Weight Training: An umbrella term used to categorize all acts of using resistance training. Weight training can be used to improve the body, to rehabilitate injuries, to improve sports conditioning, or as a competitive activity in terms of bodybuilding and weight lifting.

Weight Training Log: Recording your workouts in a weight training log is a good idea. It keeps you motivated, and helps you to assess your goals frequently.

Working Set: The set(s) you perform after finishing a warm up or stretching.

Workout: A bodybuilding or weight - training session.

Wraps: Wraps are used to support weak or injured joints or muscles. Wraps are used around the knees for weight training athletes performing heavy squats, or around the elbows during bench press.]]>
Stress: Stress can be defined as anything that causes stress on the body’s physical or mental resources. Working out is a great way to reduce your levels of stress caused by day to day living. Lifting weights is a stress on the body that is enjoyable and takes pressures off the other stresses you are undergoing; it is a type of stress you will like to include in your everyday life. Although stress has many negative connotations, the stress which you will undergo in the gym is (almost) enjoyable and, if controlled properly will invoke a positive response in both your physical and mental fitness. If you are mentally or physically stressed in your day to day life away from the gym, it will be more difficult for your body to respond with positive muscle growth. Reducing your levels of stress related to your emotional, financial and work related stresses (as well as others) is essential to maximize gains made in the gym. At the same time, bodybuilding is a method of reducing these stresses, and in very little time with some hard work and dedication you will see your stress levels decrease after taking up recreational bodybuilding.

Supination: You supinate your hand when you turn the palm down.

Supine: Lying horizontally on the back

Temporary Muscular Failure (TMF): That point an an exercise at which you have so fully fatigued the working muscles that they can no longer complete an additional repetition of a movement with strict form. You should always take your post - warm up sets at least to the point of momentary muscular failure, and frequently past that point. Also known as Failure.

Testosterone: The male hormone primarily responsible for maintenance of muscle mass and strength induced by heavy training. Testosterone is secondarily responsible for developing such secondary male sex characteristics as a deep voice, body and facial hair, and male pattern baldness.

Towel: A towel should be part of your essential gym equipment.

Training Partner: A training partner should be someone who is willing to take the time he or she is devoting to bodybuilding, and share it with you. He or she should be willing to make time in his or her schedule to workout with you, as well as offer you constructive advice and a good spot for those hard to perform, heavy lifts. It is very important that both you and your training partner care about the success and development of the pair, and make efforts to motivate and encourage each other into achieving new muscular growth. A training partner who does not have much concern over making it to the gym with you, and helping you out isn’t much of a benefit to either of you. A training partner who does not offer you constructive advice isn’t really helping you either, if advice is what you are looking for. Also, it is very effective if both you and your training partner are trying to achieve the same bodybuilding goals. This makes it a lot more natural for both of you to help each other with steps along the way to achieving those goals.

Trisets: A series of three exercises performed with not rest between movements and a normal rest interval between trisets. Trisets increase training intensity by reducing the average length of rest interval between sets. As such, trisets are markedly more intense than supersets.

Volume Training: The use of very high number sets for each bodypart. The high volume of a workout necessitates the use of lighter - than - normal weights in each exercise, but it does build muscle in some individuals.

Warm Up: Before you pick up any weights, even a two pound dumbbell, you should always remember to warm up. You can do this by taking five easy minutes on the aerobic exercise machine. Warm ups increase the temperature of your muscles, making them more pliable and less susceptible to injury. If you plan to so a particularly heavy workout, such as a powerlifting routine, you should warm up for 10 minutes prior to attempting that kind of poundage. Various warm ups may include one of the following activities: Walking, jogging, stair climbing, stationary biking, aerobic rowing machine cross country ski machine doing many repetitions with the empty bar (bench press, military press). 10 to 15 minute session of light calisthenics, aerobic activity, and stretching taken prior to handling heavy bodybuilding training movements. A good warm - up helps prevent injuries and actually allows you to get more our of your training than if you went into a workout totally cold.

Water Bottle: You will need more water if you begin a weight training program, especially on the days you are working out, and even more importantly, during your actual workouts. A water bottle is a must.

Weight: The same as poundage or resistance.

Weight Training: An umbrella term used to categorize all acts of using resistance training. Weight training can be used to improve the body, to rehabilitate injuries, to improve sports conditioning, or as a competitive activity in terms of bodybuilding and weight lifting.

Weight Training Log: Recording your workouts in a weight training log is a good idea. It keeps you motivated, and helps you to assess your goals frequently.

Working Set: The set(s) you perform after finishing a warm up or stretching.

Workout: A bodybuilding or weight - training session.

Wraps: Wraps are used to support weak or injured joints or muscles. Wraps are used around the knees for weight training athletes performing heavy squats, or around the elbows during bench press.]]> https://hypermuscles.com/showthread.php?tid=9967 Sun, 15 Jan 2023 02:42:53 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9967
Recovery Cycle: The process between workouts during which the body flushes out fatigue toxins, restores muscle glycogen, repairs itself, and increases in hypertrophy. The length of this cycle varies from as little as 48 hours to as much as one full week, and perhaps more. Recovery is enhanced by sufficient sleep and proper nutrition.

Rep: See Repetition

Repetition: This term, which takes on the short form, rep, refers to a single rendition of an exercise. For example, if your curl a barbell through the entire range of motion once, you have completed one repetition (rep) of the movement.

Resistance: The actual amount of weight you are using in any exercise.

Rest Interval: The brief pause lasting between 30 seconds to two minutes, and in some cases even longer, which occurs between sets to allow your body to partially recuperate prior to initiating the succeeding set.

Rope: This attachment is used on a cable machine, and is commonly used for exercises such as rope pulls, or triceps pushdowns.

Routine: The term routine is very broad, and encompasses virtually every aspect of what you do in one weight lifting session, including the type of equipment you use, the number of exercises, sets, and repetitions you perform; the order in which you do the exercises; and how much rest you take between sets. You can change the factors within your routine to change your results.

Set: A set is a group of consecutive repetitions that are performed without resting. When you have completed 8 repetitions of bench press, and have reached temporary muscular failure or put the weights down, you have completed one set. See also: Working Set

Shoes: Shoes act to stabilize your balance and improve your balance in training. The design of shoes varies depending on their use, whether it is for running, or outdoor recreational activities, or simply day to day wear. The main quality of shoes, no matter which you choose, is support. Solid, thick soled shoes with good arch support are the best you can choose.

Sleeve: The hollow metal tube that fits over the bar on most exercise barbell and dumbbell sets. This sleeve makes it easier for the bar to rotate in your hands as you perform an exercise.

Smith Machine: Another name for a brand of Nautilus machines at the gym which are used to add variety to workouts. They offer many disadvantages, but normally, free weights are preferred.

Split Routine: A program in which the body is divided into segments and trained more than three times per week, as most beginners do. The most basic split routine is done four days per week. The most popular type of split routine happens by dividing the body into three parts which are done over three consecutive days, followed by a rest day and a repeat of the routine on day five. This is called a three - on / one - off split.

Spotters: Training partners who stand by to act as safety helpers when you perform heavy lifts in bench press, or squats, as well as other exercises. If you reach the point of temporary muscular failure, your spotter can help you lift the weight up in order to complete the range of motion safely. It is especially important to have a spotter when you are attempted one - rep maximums (1RM).

Static Contractions: A muscle contraction is static when the length of the muscle does not shorten during contraction. All muscle fibers enervated by a single motor nerve fiber from the spinal cord are called motor units, each of which may supply up to 150 or more muscle fibers. The strength of contraction increases in proportion to the number of motor units fired. Although a whole muscle cannot fully contract at once, a single fiber of it contracts fully, never partially, when stimulated by a motor nerve fiber. As the number of contracting motor units increases, the force of contraction increases proportionally. This also occurs when a muscle is tensed without movement. High intensity training over a prolonged period of time improves the ability of a neuro muscular system to recruit a greater number of motor units (volley firing), and thus creates a greater number of muscle fibers to contract.

Static Stretching: Here, you stretch the muscle slowly and gradually and hold the stretch for 10 to 60 seconds. Because the stretch occurs slowly, there is much less reaction from the stretch receptors. Static stretching is the type most often recommended by fitness experts because it is as effective and safer than other types of stretching exercises. The key to this technique is to stretch the muscles and joints to the point where you feel a pull but not to the point of pain. Over stretching the muscle leads to injuries.

Sticking Point: A stalling of bodybuilding progress. Also that point in a movement at which you fail to continue the upward momentum of the bar.

Straight Short Bar: This bar is used in exercises such as the triceps pushdown, as well as biceps exercises such as cable curls. It can also be used for back exercises, and other body parts

Straps: Straps are fastened around your wrists and then twisted around a bar to strengthen your grip in exercises where grip is your weakest link. Hand strength will not develop as quickly if you use straps, but this may be worth the value of being able to lift heavier weights which will result in a better developed back. Weighing the opportunity cost of straps is largely personal preference, and you can achieve great results with or without including them in your regiment of bodybuilding aids.]]>
Recovery Cycle: The process between workouts during which the body flushes out fatigue toxins, restores muscle glycogen, repairs itself, and increases in hypertrophy. The length of this cycle varies from as little as 48 hours to as much as one full week, and perhaps more. Recovery is enhanced by sufficient sleep and proper nutrition.

Rep: See Repetition

Repetition: This term, which takes on the short form, rep, refers to a single rendition of an exercise. For example, if your curl a barbell through the entire range of motion once, you have completed one repetition (rep) of the movement.

Resistance: The actual amount of weight you are using in any exercise.

Rest Interval: The brief pause lasting between 30 seconds to two minutes, and in some cases even longer, which occurs between sets to allow your body to partially recuperate prior to initiating the succeeding set.

Rope: This attachment is used on a cable machine, and is commonly used for exercises such as rope pulls, or triceps pushdowns.

Routine: The term routine is very broad, and encompasses virtually every aspect of what you do in one weight lifting session, including the type of equipment you use, the number of exercises, sets, and repetitions you perform; the order in which you do the exercises; and how much rest you take between sets. You can change the factors within your routine to change your results.

Set: A set is a group of consecutive repetitions that are performed without resting. When you have completed 8 repetitions of bench press, and have reached temporary muscular failure or put the weights down, you have completed one set. See also: Working Set

Shoes: Shoes act to stabilize your balance and improve your balance in training. The design of shoes varies depending on their use, whether it is for running, or outdoor recreational activities, or simply day to day wear. The main quality of shoes, no matter which you choose, is support. Solid, thick soled shoes with good arch support are the best you can choose.

Sleeve: The hollow metal tube that fits over the bar on most exercise barbell and dumbbell sets. This sleeve makes it easier for the bar to rotate in your hands as you perform an exercise.

Smith Machine: Another name for a brand of Nautilus machines at the gym which are used to add variety to workouts. They offer many disadvantages, but normally, free weights are preferred.

Split Routine: A program in which the body is divided into segments and trained more than three times per week, as most beginners do. The most basic split routine is done four days per week. The most popular type of split routine happens by dividing the body into three parts which are done over three consecutive days, followed by a rest day and a repeat of the routine on day five. This is called a three - on / one - off split.

Spotters: Training partners who stand by to act as safety helpers when you perform heavy lifts in bench press, or squats, as well as other exercises. If you reach the point of temporary muscular failure, your spotter can help you lift the weight up in order to complete the range of motion safely. It is especially important to have a spotter when you are attempted one - rep maximums (1RM).

Static Contractions: A muscle contraction is static when the length of the muscle does not shorten during contraction. All muscle fibers enervated by a single motor nerve fiber from the spinal cord are called motor units, each of which may supply up to 150 or more muscle fibers. The strength of contraction increases in proportion to the number of motor units fired. Although a whole muscle cannot fully contract at once, a single fiber of it contracts fully, never partially, when stimulated by a motor nerve fiber. As the number of contracting motor units increases, the force of contraction increases proportionally. This also occurs when a muscle is tensed without movement. High intensity training over a prolonged period of time improves the ability of a neuro muscular system to recruit a greater number of motor units (volley firing), and thus creates a greater number of muscle fibers to contract.

Static Stretching: Here, you stretch the muscle slowly and gradually and hold the stretch for 10 to 60 seconds. Because the stretch occurs slowly, there is much less reaction from the stretch receptors. Static stretching is the type most often recommended by fitness experts because it is as effective and safer than other types of stretching exercises. The key to this technique is to stretch the muscles and joints to the point where you feel a pull but not to the point of pain. Over stretching the muscle leads to injuries.

Sticking Point: A stalling of bodybuilding progress. Also that point in a movement at which you fail to continue the upward momentum of the bar.

Straight Short Bar: This bar is used in exercises such as the triceps pushdown, as well as biceps exercises such as cable curls. It can also be used for back exercises, and other body parts

Straps: Straps are fastened around your wrists and then twisted around a bar to strengthen your grip in exercises where grip is your weakest link. Hand strength will not develop as quickly if you use straps, but this may be worth the value of being able to lift heavier weights which will result in a better developed back. Weighing the opportunity cost of straps is largely personal preference, and you can achieve great results with or without including them in your regiment of bodybuilding aids.]]> https://hypermuscles.com/showthread.php?tid=9966 Sun, 15 Jan 2023 02:42:00 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9966
Isometric Contraction: Isometric contraction is a muscular contraction not accompanied by movement of the joint. The muscle is neither lengthened nor shortened but tension changes can be measured. Due to the lack of visible muscle shortening, there is no movement of the actins. The term “dynamic tension” was used by Charles Atlas to refer to this term.

Isotonic Contraction: In an isotonic contraction, the tension within the muscle remains the same throughout the motion, which is to say the force of the contraction remains constant. This is also called the positive portion of an exercise movement. There are two aspects of isotonic contraction, concentric, and eccentric. Concentric contraction occurs when the muscle fibers shorten as tension develops. At the onset of the movement, the actin and myosin filaments have tremendous pulling force. Thus you will be stronger in the initial phase of most movements. Toward the end or near the peak of contraction, the ability of the filaments to slide toward each other reaches a limit and strength weakens. An eccentric contraction is the type of muscle contraction that involves lengthening the muscle fibers, such as when a weight is lowered through a range of motion. The muscle yields to the resistance, allowing itself to be stretched. Here the actin and myosin slide away from each other. The level of force generated is much higher in the eccentric phase as opposed to the concentric phase. This is due to the added friction in the eccentric portion. Concentric aspect is a form of muscle contraction that occurs when muscle fibers shorten as tension develops. Eccentric aspect is a contraction that involves lengthening the muscle fibers, such as when a weight is lowered through a range of motion. The muscle yields to the resistance, allowing itself to be stretched. This is the age of the focused eccentric contraction. Too often bodybuilders focus their attention only on the positive motion (concentratric) and pay little attention to the negative motion (eccentric). It is a matter of common sense to perform the lowering of resistance with at least as much focus and effort given to lifting the same weight.

Layoff: Most bodybuilders take a one to two week layoff from bodybuilding training from time to time. During this time, no exercise is done whatsoever. A layoff after a period of intense precompetition training is particularly benegicial as a means of allowing the body to completely rest, recuperate, and heal any minor training injuries that might have cropped up during the peaking cycle.

Log: See Weight Training Log

Long Bar: These bars are commonly used in exercises for the back, such as lat pulldowns. The advantage of the long bar is that you can adjust the width depending on how you would like to work the exercises.

Mass: The relative size of each muscle group, or of the entire physique. As long as you also have a high degree of muscularity and good balance of physical proportions, muscle mass is a highly prized quality among competitive bodybuilders.

Muscle Contraction: Any of five types of movement caused by muscular work. See: Isometric Contraction, Concentric Contraction, Eccentric Contraction, Isotonic Contraction, and Isokinetic Contraction.

Muscle Atrophy: See Atrophy

Muscle Hypertrophy: See Hypertrophy

Nautilus: A brand of exercise machin in common use in large gyms. Used when bodybuilders want to add variety to their workouts. For example, doing front squats on a Nautilus squat machine as oppsed to free weight squats for a workout.

Negative (Rep): The downward half of a repetition, also known as the eccentric contraction. By placing resistance on the negative half of the movement, you can induce a high degree of muscular hypertrophy.

NPC: The National Physique Committee, Inc., which administers men's and women's amateur bodybuilding competitions in the United States. THe NPC National Champions in each weight class are annually sent abroad to compete in the IFBB World Championships.

Olympian: A term reserved for use when regerring only to a bodybuilder who has competed in the Mr. Olympia or Ms. Olympia competitions. Not to be confused with the more common meaning of the term, which refers to those athletes who have competed in the Olympic games.

Olympic Barbell: A special type of barbell used in weight - lifting and power - lifting competitions, but also used by bodybuilders in heavy basic exercises such as bench press, squat and deadlifting (the three basic powerlifting movements, which can also be incorporated into bodybuilding). Each bar weighs 45 lbs (20 kg). The collars used in powerlifting and weightlifting weigh 5.5 lbs (2.5 kg). Collars at your gym may vary in weight, however.

Olympic Lifting: The type of weight lifting contested at the Olympic Games every four years, as well as at national and international competitions each year. The two lifts (the snatch and the clean - and - jerk) are contested in a wide variety of weight classes.

Overload: The amount of weight that you force a muscle to use that is over and above its normal strength ability. Applying an overload to a muscle forces it to increase in hypertrophy.

Overtraining: Chronically exceeding the body's recovery ability by doing too lengthy and . or too frequent workouts. Chronic overtraining can lead to injuries, infectious illness and worse: a cessation or even regression in gains of a muscle mass, tone, and strength.

Passive Stretch: A partner assists you in moving joints through their ranges of motion. You can achieve a greater range of motion passively than you can statically. However, because you are not controlling the movement, there is a greater risk of injury. Passive stretching is a valuable technique but should only be used by experienced people who thoroughly understand the technique. There must also be good communication between the people performing and receiving the passive stretches.

Peak: The absolute Zenith of competitive condition achieved by a bodybuilder. To peak out optimally for a bodybuilding show, you must intelligently combine bodybuilding training, aerobic workouts, diet, mental conditioning, tanning, and a large number of other preparatory factors.

Peaking: See Peak

Plantar Flexion: Moving the top of the foot away from the shin, that is, pointing the toes down, as in heel raises.

Plates: The flat discs placed on the ends of the barbell and dumbbell bars to increase the weight of the apparatus. Although some plates are made from vinyl - covered concrete, the best and most durable plates are manufactured from metal.

Poundage: The amount of weight that you use in an exercise, whether that weight is on a barbell, dumbbell, or exercise machine.

Power: In bodybuilding and power lifting, this is strength, of the ability to use very heavy poundages on all basic movements. In a sports context, power is the ability to move heavy weights explosively.

Power Lifting: A second form of competitive weight lifting (not contested at the Olympics, however) featuring three lifts: the squat, the bench press, and the deadlift. Power lifting is contested both nationally and internationally in a wide variety of weight and age classes for both men and women.

Power Rack: A power rack is a safety apparatus that has two thick adjustable steel pins that the barbell rests upon. Bodybuilders and powerlifters use the power rack to perform squats, shrugs, deadlifts and presses.

Pre-Exhaustion: A technique used primarily on torso - muscle groups (chest, back, shoulders) which makes the weaker arm muscles temporarily stronger than normal, so basic exercises like bench press, lat machine pulldowns, and standing barbell presses can be pushed far past the point at which a bodybuilder would fail to continue a set. Preex involves supersetting an isolation exercise for a particular torso muscle (for example, flat bench flyes for the pecotral muscles) with a basic movement (for example, bench presses) for the same muscle.

Progression: The act of gradually adding the amount of resistance that you use in each exercise. Without consistent progression in your workouts, you won't overload your muscles sufficiently to promote optimum increases in hypertrophy.

Pronation: You pronate your hand when you turn the palm down.

Proprioceptive Neuromuscular Facilitation (PNF): PNF techniques are used to improve strength and flexibility. The technique attempts to use reflexes initiated by muscle and joint receptors to cause greater training effects. The most popular PNF stretching technique is the contract - relax stretching method. The muscle is actively contracted before it is stretched. Static stretching is generally preferred over PNF.]]>
Isometric Contraction: Isometric contraction is a muscular contraction not accompanied by movement of the joint. The muscle is neither lengthened nor shortened but tension changes can be measured. Due to the lack of visible muscle shortening, there is no movement of the actins. The term “dynamic tension” was used by Charles Atlas to refer to this term.

Isotonic Contraction: In an isotonic contraction, the tension within the muscle remains the same throughout the motion, which is to say the force of the contraction remains constant. This is also called the positive portion of an exercise movement. There are two aspects of isotonic contraction, concentric, and eccentric. Concentric contraction occurs when the muscle fibers shorten as tension develops. At the onset of the movement, the actin and myosin filaments have tremendous pulling force. Thus you will be stronger in the initial phase of most movements. Toward the end or near the peak of contraction, the ability of the filaments to slide toward each other reaches a limit and strength weakens. An eccentric contraction is the type of muscle contraction that involves lengthening the muscle fibers, such as when a weight is lowered through a range of motion. The muscle yields to the resistance, allowing itself to be stretched. Here the actin and myosin slide away from each other. The level of force generated is much higher in the eccentric phase as opposed to the concentric phase. This is due to the added friction in the eccentric portion. Concentric aspect is a form of muscle contraction that occurs when muscle fibers shorten as tension develops. Eccentric aspect is a contraction that involves lengthening the muscle fibers, such as when a weight is lowered through a range of motion. The muscle yields to the resistance, allowing itself to be stretched. This is the age of the focused eccentric contraction. Too often bodybuilders focus their attention only on the positive motion (concentratric) and pay little attention to the negative motion (eccentric). It is a matter of common sense to perform the lowering of resistance with at least as much focus and effort given to lifting the same weight.

Layoff: Most bodybuilders take a one to two week layoff from bodybuilding training from time to time. During this time, no exercise is done whatsoever. A layoff after a period of intense precompetition training is particularly benegicial as a means of allowing the body to completely rest, recuperate, and heal any minor training injuries that might have cropped up during the peaking cycle.

Log: See Weight Training Log

Long Bar: These bars are commonly used in exercises for the back, such as lat pulldowns. The advantage of the long bar is that you can adjust the width depending on how you would like to work the exercises.

Mass: The relative size of each muscle group, or of the entire physique. As long as you also have a high degree of muscularity and good balance of physical proportions, muscle mass is a highly prized quality among competitive bodybuilders.

Muscle Contraction: Any of five types of movement caused by muscular work. See: Isometric Contraction, Concentric Contraction, Eccentric Contraction, Isotonic Contraction, and Isokinetic Contraction.

Muscle Atrophy: See Atrophy

Muscle Hypertrophy: See Hypertrophy

Nautilus: A brand of exercise machin in common use in large gyms. Used when bodybuilders want to add variety to their workouts. For example, doing front squats on a Nautilus squat machine as oppsed to free weight squats for a workout.

Negative (Rep): The downward half of a repetition, also known as the eccentric contraction. By placing resistance on the negative half of the movement, you can induce a high degree of muscular hypertrophy.

NPC: The National Physique Committee, Inc., which administers men's and women's amateur bodybuilding competitions in the United States. THe NPC National Champions in each weight class are annually sent abroad to compete in the IFBB World Championships.

Olympian: A term reserved for use when regerring only to a bodybuilder who has competed in the Mr. Olympia or Ms. Olympia competitions. Not to be confused with the more common meaning of the term, which refers to those athletes who have competed in the Olympic games.

Olympic Barbell: A special type of barbell used in weight - lifting and power - lifting competitions, but also used by bodybuilders in heavy basic exercises such as bench press, squat and deadlifting (the three basic powerlifting movements, which can also be incorporated into bodybuilding). Each bar weighs 45 lbs (20 kg). The collars used in powerlifting and weightlifting weigh 5.5 lbs (2.5 kg). Collars at your gym may vary in weight, however.

Olympic Lifting: The type of weight lifting contested at the Olympic Games every four years, as well as at national and international competitions each year. The two lifts (the snatch and the clean - and - jerk) are contested in a wide variety of weight classes.

Overload: The amount of weight that you force a muscle to use that is over and above its normal strength ability. Applying an overload to a muscle forces it to increase in hypertrophy.

Overtraining: Chronically exceeding the body's recovery ability by doing too lengthy and . or too frequent workouts. Chronic overtraining can lead to injuries, infectious illness and worse: a cessation or even regression in gains of a muscle mass, tone, and strength.

Passive Stretch: A partner assists you in moving joints through their ranges of motion. You can achieve a greater range of motion passively than you can statically. However, because you are not controlling the movement, there is a greater risk of injury. Passive stretching is a valuable technique but should only be used by experienced people who thoroughly understand the technique. There must also be good communication between the people performing and receiving the passive stretches.

Peak: The absolute Zenith of competitive condition achieved by a bodybuilder. To peak out optimally for a bodybuilding show, you must intelligently combine bodybuilding training, aerobic workouts, diet, mental conditioning, tanning, and a large number of other preparatory factors.

Peaking: See Peak

Plantar Flexion: Moving the top of the foot away from the shin, that is, pointing the toes down, as in heel raises.

Plates: The flat discs placed on the ends of the barbell and dumbbell bars to increase the weight of the apparatus. Although some plates are made from vinyl - covered concrete, the best and most durable plates are manufactured from metal.

Poundage: The amount of weight that you use in an exercise, whether that weight is on a barbell, dumbbell, or exercise machine.

Power: In bodybuilding and power lifting, this is strength, of the ability to use very heavy poundages on all basic movements. In a sports context, power is the ability to move heavy weights explosively.

Power Lifting: A second form of competitive weight lifting (not contested at the Olympics, however) featuring three lifts: the squat, the bench press, and the deadlift. Power lifting is contested both nationally and internationally in a wide variety of weight and age classes for both men and women.

Power Rack: A power rack is a safety apparatus that has two thick adjustable steel pins that the barbell rests upon. Bodybuilders and powerlifters use the power rack to perform squats, shrugs, deadlifts and presses.

Pre-Exhaustion: A technique used primarily on torso - muscle groups (chest, back, shoulders) which makes the weaker arm muscles temporarily stronger than normal, so basic exercises like bench press, lat machine pulldowns, and standing barbell presses can be pushed far past the point at which a bodybuilder would fail to continue a set. Preex involves supersetting an isolation exercise for a particular torso muscle (for example, flat bench flyes for the pecotral muscles) with a basic movement (for example, bench presses) for the same muscle.

Progression: The act of gradually adding the amount of resistance that you use in each exercise. Without consistent progression in your workouts, you won't overload your muscles sufficiently to promote optimum increases in hypertrophy.

Pronation: You pronate your hand when you turn the palm down.

Proprioceptive Neuromuscular Facilitation (PNF): PNF techniques are used to improve strength and flexibility. The technique attempts to use reflexes initiated by muscle and joint receptors to cause greater training effects. The most popular PNF stretching technique is the contract - relax stretching method. The muscle is actively contracted before it is stretched. Static stretching is generally preferred over PNF.]]> https://hypermuscles.com/showthread.php?tid=9965 Sun, 15 Jan 2023 02:40:55 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9965
Cross Training: The participation in two or more sports that can improve performance in each and help achieve a higher level of fitness. For example, weight training and football.

Curved Short Bar: Some of these are U - shaped and some are V - shaped. Both of them are used frequently for triceps exercises, but other exercises are also possible with them.

Dip: Word used to refer to the negative motion of a bench press exercise (intentional or otherwise). When an individual reaches the point of temporary muscular failure, the bar may "dip" (drop unintentionally) until the time at which the spotter realizes assistance is needed and helps the trainee raise the bar to the rack.

Dipping Bars: Parallel Bars set high enough above the floor to allow you to do dips between them, leg raises for your abdominals, and a variety of other exercises. Some gyms have dipping bars that are angled inward at one end; these can be used when changing your grip width on dips.

Dips: Dips are performed on an apparatus resembling two parallel bars, 3 to 4 feet high. This exercise is great for the chest and triceps.

Dorsiflexion: Moving the top of the foot upward and toward the shin.

Dumbbell: A dumbbell is a short handed barbell (usually 10 to 12 inches in length) intended primarily for use with one in each hand. Dumbbells are especially valuable when training the arms and shoulders but can be used to build up almost any muscle.

Eccentric Contraction: When a given resistance overcomes the muscle tension so that the muscle actually lengthens the muscle is said to be in eccentric contraction. Although the contracting muscle develops tension, it is overpowered by resistance. When you slowly lower a curled weight from the shoulder, the biceps muscle contracts eccentrically. If the biceps was relaxed, gravity would extend the elbow joint and lower the weight with considerable speed. Slowing the movement against resistance provides an additional muscle - developing factor.

Exercise: Each individual movement (example, a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.

E - Z Curl Bar: A special type of barbell used in many arm exercises, but particularly for standing E - Z bar curls wherein it removes from your wrists strain that might be present when doing the movement with a straight bar. An E - Z curl bar is occasionally called a cambered curling bar.

Failure: See Temporary Muscular Failure (TMF)

Fast-Twitch Muscle Fibers: White muscle fibers which contract quickly and powerfully, but not with great endurance. Fast - twitch fibers are developed by heavy, low - rep, explosive weight training.

Flexibility: A uppleness of joints, muscle masses, and connective tissues which lets you move your limbs over an exaggerated range of motion. A valuable quality in bodybuilding training, it promotes optimum physical development. Flexibility can only be attained through systematic stretching training, which should form a cornerstorne of your overall bodybuilding philosophy.

Form: Form is expressed in terms of the quality of each repetition throughout the full range of motion. With good form, one should be able to reach the point of temporary muscular failure. Form involves moving the specified muscles involved in a particular exercise.

Free Weights: Barbells, dumbbells, and related equipment. Serious bodybuilders use a combination of free weights and such nautilus exercise machines such as the smith machine to incorporate a balanced training regime. Free weights are generally preferred, because they allow the stabilizer muscles to be used.

Giant Sets: Series of four to six exercises done with little to no rest between movements and a rest interval of two to three minutes between sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Gloves: Many bodybuilders have used gloves to improve their grip in certain exercise, as well as prevent callusing from occurring. Another method is chalk, which, when put on your hands, can also improve grip considerably. If you have sensitive skin, or for any other reason feel you would benefit from the use of gloves, then by all means invest in a pair, which should not run you any more than 10 dollars. If you do develop calluses, this will also toughen up your hands, and make the use of gloves non essential.

Holistic Workouts: Sessions in which a broad spectrum of weight - rep combinations, ranging from heavy / low - rep work to light / high - rep training is followed.

Horse Shoe: The horse shoe is an individual hand grip you can use to perform exercises such as one - handed cable curls, and one - handed triceps pressdowns. This can also be used for other body parts, such as back (one - handed cable rows), and shoulders (cable lateral raises).

Hypertrophy: The scientific term denoting an increase in muscle mass and an improvement in relative muscular strength. Hypertrophy is induced by placing an "overload" on the working muscles with various techniques during a bodybuilding workout.

Intensity: The relative degree of effort you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form on each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of the rest interval between each set.

Intermediate Bodybuilder: A bodybuilder with six to 12 months of bodybuilding experience.

Inversion: Turning the bottom of the foot toward the inside. For calf raises this hits the inner head of the gastrocnemius.

Isolation Exercise: In contrast to a basic exercise, an isolation movement stresses a single muscle group (or sometimes just part of a single muscle) in relative isolation from the remainder of the body. Isolation exercises are good for shaping and defining various muscle groups. For your thighs, squats would be a typical basic movement, while leg extensions would be the equivalent isolation exercise.]]>
Cross Training: The participation in two or more sports that can improve performance in each and help achieve a higher level of fitness. For example, weight training and football.

Curved Short Bar: Some of these are U - shaped and some are V - shaped. Both of them are used frequently for triceps exercises, but other exercises are also possible with them.

Dip: Word used to refer to the negative motion of a bench press exercise (intentional or otherwise). When an individual reaches the point of temporary muscular failure, the bar may "dip" (drop unintentionally) until the time at which the spotter realizes assistance is needed and helps the trainee raise the bar to the rack.

Dipping Bars: Parallel Bars set high enough above the floor to allow you to do dips between them, leg raises for your abdominals, and a variety of other exercises. Some gyms have dipping bars that are angled inward at one end; these can be used when changing your grip width on dips.

Dips: Dips are performed on an apparatus resembling two parallel bars, 3 to 4 feet high. This exercise is great for the chest and triceps.

Dorsiflexion: Moving the top of the foot upward and toward the shin.

Dumbbell: A dumbbell is a short handed barbell (usually 10 to 12 inches in length) intended primarily for use with one in each hand. Dumbbells are especially valuable when training the arms and shoulders but can be used to build up almost any muscle.

Eccentric Contraction: When a given resistance overcomes the muscle tension so that the muscle actually lengthens the muscle is said to be in eccentric contraction. Although the contracting muscle develops tension, it is overpowered by resistance. When you slowly lower a curled weight from the shoulder, the biceps muscle contracts eccentrically. If the biceps was relaxed, gravity would extend the elbow joint and lower the weight with considerable speed. Slowing the movement against resistance provides an additional muscle - developing factor.

Exercise: Each individual movement (example, a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.

E - Z Curl Bar: A special type of barbell used in many arm exercises, but particularly for standing E - Z bar curls wherein it removes from your wrists strain that might be present when doing the movement with a straight bar. An E - Z curl bar is occasionally called a cambered curling bar.

Failure: See Temporary Muscular Failure (TMF)

Fast-Twitch Muscle Fibers: White muscle fibers which contract quickly and powerfully, but not with great endurance. Fast - twitch fibers are developed by heavy, low - rep, explosive weight training.

Flexibility: A uppleness of joints, muscle masses, and connective tissues which lets you move your limbs over an exaggerated range of motion. A valuable quality in bodybuilding training, it promotes optimum physical development. Flexibility can only be attained through systematic stretching training, which should form a cornerstorne of your overall bodybuilding philosophy.

Form: Form is expressed in terms of the quality of each repetition throughout the full range of motion. With good form, one should be able to reach the point of temporary muscular failure. Form involves moving the specified muscles involved in a particular exercise.

Free Weights: Barbells, dumbbells, and related equipment. Serious bodybuilders use a combination of free weights and such nautilus exercise machines such as the smith machine to incorporate a balanced training regime. Free weights are generally preferred, because they allow the stabilizer muscles to be used.

Giant Sets: Series of four to six exercises done with little to no rest between movements and a rest interval of two to three minutes between sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Gloves: Many bodybuilders have used gloves to improve their grip in certain exercise, as well as prevent callusing from occurring. Another method is chalk, which, when put on your hands, can also improve grip considerably. If you have sensitive skin, or for any other reason feel you would benefit from the use of gloves, then by all means invest in a pair, which should not run you any more than 10 dollars. If you do develop calluses, this will also toughen up your hands, and make the use of gloves non essential.

Holistic Workouts: Sessions in which a broad spectrum of weight - rep combinations, ranging from heavy / low - rep work to light / high - rep training is followed.

Horse Shoe: The horse shoe is an individual hand grip you can use to perform exercises such as one - handed cable curls, and one - handed triceps pressdowns. This can also be used for other body parts, such as back (one - handed cable rows), and shoulders (cable lateral raises).

Hypertrophy: The scientific term denoting an increase in muscle mass and an improvement in relative muscular strength. Hypertrophy is induced by placing an "overload" on the working muscles with various techniques during a bodybuilding workout.

Intensity: The relative degree of effort you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form on each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of the rest interval between each set.

Intermediate Bodybuilder: A bodybuilder with six to 12 months of bodybuilding experience.

Inversion: Turning the bottom of the foot toward the inside. For calf raises this hits the inner head of the gastrocnemius.

Isolation Exercise: In contrast to a basic exercise, an isolation movement stresses a single muscle group (or sometimes just part of a single muscle) in relative isolation from the remainder of the body. Isolation exercises are good for shaping and defining various muscle groups. For your thighs, squats would be a typical basic movement, while leg extensions would be the equivalent isolation exercise.]]> https://hypermuscles.com/showthread.php?tid=9964 Sun, 15 Jan 2023 02:39:58 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9964
Bodybuilding: A type of weight training applied in conjunction with sound nutritional practices to alter the shape or form of one?s body. Bodybuilding is a competitive sport nationally and internationally in both amateur and professional categories for men, women, and mixed pairs. However, a majority of individuals use bodybuilding methods merely to lose excess body fat or build up a thin body.

Cambered Curling Bar: See E - Z Curl Bar

Cardiorespiratory Fitness: Physical fitness of the heart, circulatory system, and lungs indicative of good aerobic fitness.

Cheating: A method of pushing a muscle to keep it working far past the point of temporary muscular failure. In cheating, you will use a self - administered body swing, jerk, or otherwise poor form once you have reached temporary muscular failure to take some pressure off the muscles being used primarily in the movement and allow them to continue for a few more reps. Word of advice: Save cheating for the last set of an exercise.

Chinning Bar: A horizontal bar attached high on the wall or gym ceiling on which you can do chins, hanging leg raises, and other movements for your upper body.

Circuit Training: A special form of bodybuilding through which you can simultaneously increase aerobic conditioning, muscle mass, and strength. In circuit training you will plan a series of 10 to 20 exercises in a circuit around the gym. The exercises chosen should stress all parts of the body. These movements are performed with an absolute minimum of rest between exercises. At the end of a circuit a rest interval of two to five minutes is taken before going through the circuit again. Three to give circuits would constitute a circuit - training program.

Clip: The clamp used to hold plates securely in place on a barbell or dumbbell bar. The cylindrical metal clamps are held in place on the bar by means of a set screw threaded through the collar and tightened securely against the bar. Inside collars keep the plates from sliding inward and injuring your hands, while outside collars keep plates from sliding off the barbell in the middle of an exercise.

Collar: See Clip

Cool Down: If you?ve done a fast - paced workout, complete the workout with five minutes of slow aerobic activity. This cool down will give your pulse, blood pressure and breathing a chance to slow down. You can also end a weight training session with an easy set using a light weight, or some light stretching.]]>
Bodybuilding: A type of weight training applied in conjunction with sound nutritional practices to alter the shape or form of one?s body. Bodybuilding is a competitive sport nationally and internationally in both amateur and professional categories for men, women, and mixed pairs. However, a majority of individuals use bodybuilding methods merely to lose excess body fat or build up a thin body.

Cambered Curling Bar: See E - Z Curl Bar

Cardiorespiratory Fitness: Physical fitness of the heart, circulatory system, and lungs indicative of good aerobic fitness.

Cheating: A method of pushing a muscle to keep it working far past the point of temporary muscular failure. In cheating, you will use a self - administered body swing, jerk, or otherwise poor form once you have reached temporary muscular failure to take some pressure off the muscles being used primarily in the movement and allow them to continue for a few more reps. Word of advice: Save cheating for the last set of an exercise.

Chinning Bar: A horizontal bar attached high on the wall or gym ceiling on which you can do chins, hanging leg raises, and other movements for your upper body.

Circuit Training: A special form of bodybuilding through which you can simultaneously increase aerobic conditioning, muscle mass, and strength. In circuit training you will plan a series of 10 to 20 exercises in a circuit around the gym. The exercises chosen should stress all parts of the body. These movements are performed with an absolute minimum of rest between exercises. At the end of a circuit a rest interval of two to five minutes is taken before going through the circuit again. Three to give circuits would constitute a circuit - training program.

Clip: The clamp used to hold plates securely in place on a barbell or dumbbell bar. The cylindrical metal clamps are held in place on the bar by means of a set screw threaded through the collar and tightened securely against the bar. Inside collars keep the plates from sliding inward and injuring your hands, while outside collars keep plates from sliding off the barbell in the middle of an exercise.

Collar: See Clip

Cool Down: If you?ve done a fast - paced workout, complete the workout with five minutes of slow aerobic activity. This cool down will give your pulse, blood pressure and breathing a chance to slow down. You can also end a weight training session with an easy set using a light weight, or some light stretching.]]> https://hypermuscles.com/showthread.php?tid=9963 Sun, 15 Jan 2023 02:37:25 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=9963
Advanced Trainee: An individual with at least one year of steady, systematic resistance training experience.

Aerobic Exercise: Prolonged, moderate - intensity work that uses up oxygen at or below the level at which your cardiorespiratory system can replenish oxygen in the working muscles. Aerobic literally means ?with oxygen?, and the only type of exercise that burns body fat to meet its energy needs. Bodybuilders engage in aerobic workouts to develop additional heart / lung fitness, as well as to burn off excess body fat to achieve peak contest muscularity. Common aerobic activities include running, cycling, stair climbing, swimming, dancing, and walking. Depending on how vigorously you play them, most racket sports can also be aerobic exercise.

Anaerobic Exercise: Exercise of much higher intensity than aerobic work, which uses up oxygen more quickly than the body can replenish it in the working muscles. Anaerobic exercise eventually builds up a significant oxygen debt that forces an athlete to terminate the exercise session rather quickly. Anaerobic exercise (the kind of exercise to which bodybuilding training belongs) burns up glycogen (muscle sugar) to supply its energy needs. Fast sprinting is a typical anaerobic form of exercise.

Ankle Collar: The ankle collar is a wide, leather ankle bracelet which you clip to pulleys to perform exercises such as left lifts, and leg curls. It is largely used for leg exercises.

Arm Blaster: Using an arm blaster is a very strict way to perform barbell (or E - Z bar) curls. Using an arm blaster promotes a similar effect as using a preacher bench. No elbow movement at all, and strict isolation of the biceps.

Ballistic Stretch: This involves dynamic muscle action where the muscles are stretched suddenly in a bouncing movement. For example, a ballistic stretch for the hamstrings might involve touching your toes repeatedly in rapid succession. The problem with this stretching technique is that rapid stretches invoke a powerful stretch receptor response that can result in injury. Further, after you do these exercises, the stretch receptors are overactive. This may lead to injury during an activity such as running or playing tennis.

Bar: The steel shaft that forms the basic part of a barbell or dumbbell. These bars are normally about one inch thick, and they are often encased in a revolving metal sleeve.

Barbell: Normally measuring between four and six feet in length, a barbell is the most basic piece of equipment used in weight training and bodybuilding. You can train every major muscle group using only a barbell. There are two major types of exercise where barbells are used: adjustable sets (in which you add or subtract plates to achieve the total weight desired), and fixed barbells (in which the plates are either welded or bolted in place and the total weight of the barbell is a set number). You may see fixed weights arranged by poundage in various gyms. The total weight of that barbell will likely be etched or painted on the plates. Fixed weights will save you the time of adjusting the weight in between sets. Adjustable weights are seen more commonly in home gyms, because it is very cost efficient to buy a bar, with several plates and clips to lock the weight in place.

Beginning Bodybuilder: An individual with less than six months of bodybuilding experience.

Bench: A wide variety of exercise benches are available for use in doing barbell and dumbbell exercises either lying or seated. The most common type of bench, a flat exercise bench, can be used for chest, shoulder, and arm movements. Incline and decline benches (which are set at various angles, normally between 30 to 45 degrees) also allow movements for the chest, shoulders, and arms. Adjustable benches are available for home gym use. They can be adjusted to flat, incline or decline angles.

Belts: Belts are supposed to aid you in a lift by taking pressure off the lower back when lifting very heavy weights. They will certainly help you if your goal is to develop power, and you attempt to achieve this through power lifting which consists of the three basic compound movements, squats, bench press, and dead lifting, all performed in a very low rep range. A weight belt will stabilize the upper body by increasing pressure in the abdominal cavity, and will reduce pressure in the lower back. Belts can offer a feeling of security and the knowledge that the chances of injury is lessened. However, belts are not necessary in all exercises. Stabilizing your upper body is simply not crucial for some lifts, and sporting a belt in those circumstances will not help you to achieve your goal to any greater degree. I recommend wearing a belt for big lifts, especially compound movements, done with heavy weights.

Biceps Machines: Biceps machines offer a variety of advantages to biceps training, and are advantageous to include in your workouts. With biceps machines, you can do heavy forced negatives. Your workout partner can press down on the weight as you resist during the downward part of the movement. You can get a longer range of motion, giving your more stretch and total contraction.

Biomechanics: The scientific study of body positions, or form, in sport. In bodybuilding, kinesiology studies body form when exercising with weights. When you have good biomechanics in a bodybuilding exercise, you will be safely placing maximum beneficial stress on your working muscles.]]>
Advanced Trainee: An individual with at least one year of steady, systematic resistance training experience.

Aerobic Exercise: Prolonged, moderate - intensity work that uses up oxygen at or below the level at which your cardiorespiratory system can replenish oxygen in the working muscles. Aerobic literally means ?with oxygen?, and the only type of exercise that burns body fat to meet its energy needs. Bodybuilders engage in aerobic workouts to develop additional heart / lung fitness, as well as to burn off excess body fat to achieve peak contest muscularity. Common aerobic activities include running, cycling, stair climbing, swimming, dancing, and walking. Depending on how vigorously you play them, most racket sports can also be aerobic exercise.

Anaerobic Exercise: Exercise of much higher intensity than aerobic work, which uses up oxygen more quickly than the body can replenish it in the working muscles. Anaerobic exercise eventually builds up a significant oxygen debt that forces an athlete to terminate the exercise session rather quickly. Anaerobic exercise (the kind of exercise to which bodybuilding training belongs) burns up glycogen (muscle sugar) to supply its energy needs. Fast sprinting is a typical anaerobic form of exercise.

Ankle Collar: The ankle collar is a wide, leather ankle bracelet which you clip to pulleys to perform exercises such as left lifts, and leg curls. It is largely used for leg exercises.

Arm Blaster: Using an arm blaster is a very strict way to perform barbell (or E - Z bar) curls. Using an arm blaster promotes a similar effect as using a preacher bench. No elbow movement at all, and strict isolation of the biceps.

Ballistic Stretch: This involves dynamic muscle action where the muscles are stretched suddenly in a bouncing movement. For example, a ballistic stretch for the hamstrings might involve touching your toes repeatedly in rapid succession. The problem with this stretching technique is that rapid stretches invoke a powerful stretch receptor response that can result in injury. Further, after you do these exercises, the stretch receptors are overactive. This may lead to injury during an activity such as running or playing tennis.

Bar: The steel shaft that forms the basic part of a barbell or dumbbell. These bars are normally about one inch thick, and they are often encased in a revolving metal sleeve.

Barbell: Normally measuring between four and six feet in length, a barbell is the most basic piece of equipment used in weight training and bodybuilding. You can train every major muscle group using only a barbell. There are two major types of exercise where barbells are used: adjustable sets (in which you add or subtract plates to achieve the total weight desired), and fixed barbells (in which the plates are either welded or bolted in place and the total weight of the barbell is a set number). You may see fixed weights arranged by poundage in various gyms. The total weight of that barbell will likely be etched or painted on the plates. Fixed weights will save you the time of adjusting the weight in between sets. Adjustable weights are seen more commonly in home gyms, because it is very cost efficient to buy a bar, with several plates and clips to lock the weight in place.

Beginning Bodybuilder: An individual with less than six months of bodybuilding experience.

Bench: A wide variety of exercise benches are available for use in doing barbell and dumbbell exercises either lying or seated. The most common type of bench, a flat exercise bench, can be used for chest, shoulder, and arm movements. Incline and decline benches (which are set at various angles, normally between 30 to 45 degrees) also allow movements for the chest, shoulders, and arms. Adjustable benches are available for home gym use. They can be adjusted to flat, incline or decline angles.

Belts: Belts are supposed to aid you in a lift by taking pressure off the lower back when lifting very heavy weights. They will certainly help you if your goal is to develop power, and you attempt to achieve this through power lifting which consists of the three basic compound movements, squats, bench press, and dead lifting, all performed in a very low rep range. A weight belt will stabilize the upper body by increasing pressure in the abdominal cavity, and will reduce pressure in the lower back. Belts can offer a feeling of security and the knowledge that the chances of injury is lessened. However, belts are not necessary in all exercises. Stabilizing your upper body is simply not crucial for some lifts, and sporting a belt in those circumstances will not help you to achieve your goal to any greater degree. I recommend wearing a belt for big lifts, especially compound movements, done with heavy weights.

Biceps Machines: Biceps machines offer a variety of advantages to biceps training, and are advantageous to include in your workouts. With biceps machines, you can do heavy forced negatives. Your workout partner can press down on the weight as you resist during the downward part of the movement. You can get a longer range of motion, giving your more stretch and total contraction.

Biomechanics: The scientific study of body positions, or form, in sport. In bodybuilding, kinesiology studies body form when exercising with weights. When you have good biomechanics in a bodybuilding exercise, you will be safely placing maximum beneficial stress on your working muscles.]]>