Range Of Motion | Buffing Up

Adding Weights To Ab Workouts !!!SIX PACK ABS!!! (Brandon Carter)

Jan 282012

Go to BuildMuscleBurnFat.info my FREE workout plan Build Muscle and Burn Fat FAST AS HELL! Weighted ab training has emerged as a healthy alternative to the old standby of performing a thousand sit-ups with nothing more than body weight resistance. While many people may assume that weight ab training is nothing more than slapping a dumbbell across your chest while grinding out endless sit-ups and crunches, there are many more effective exercises. Why Add Resistance? The primary reason for adding resistance to your standard ab routine is the same reason you add resistance to any other muscle group on the body — to increase the challenge and force adaptations through progressive overload. The abs are a muscle group like any other, and the best way to gain in strength and muscle tone is to add resistance. Traditional Weighted Exercises By using a weight plate, dumbbell or medicine ball, many exercises can be made more challenging and effective. This works best with ab exercises like sit-ups, crunches, decline sit-ups and straight-leg sit-ups. It can, however, also work for exercises like knee and leg raises, by either adding ankle weights or holding a medicine ball between the feet. When adding weight, aim for fewer target reps. Six to twelve reps per set will keep you in the hypertrophy zone for quality muscle development. Choose a weight that is challenging but still allows you to work through a full range of motion for all of your desired repetitions. Aim to increase …
Video Rating: 4 / 5

Quest for the muscle up: False Grip Pull-ups and Russian Dips.

Videos 25 Responses »

Nov 092011

This is a short explanation for how to use these exercises to begin working up to a slow, controlled muscle up. Slow muscle ups put a lot of strain on the joints, so it is important to take a step-by-step approach. The joints take more time to adapt to the stress than the muscles, so if you try to move on every time you get stronger you will end up with shoulder, elbow, and/or wrist pain. If you take your time, like I suggest, and work each position until you have felt no strain for at least two weeks for 5-7 slow reps before extending the range of motion, you will not only succeed in performing the slow muscle up but you will do so without injuries, enabling you to continue with your training! Muscle ups on rings are easier than muscle ups on a straight bar if you perform a slow muscle up, no kip, no momentum. For this reason I suggest building strength on the straight bar and once you are proficient with the false grip pull ups, and by proficient I mean you can do at least 5-7 slow reps bringing your nipples to the bar and your arms nearly or completely parallel with the ground, start attempting one muscle up a week on the rings after warm up, just to see how you are progressing. I further suggest that you not try the muscle up until you can do full, slow russian dips for sets of 5-7 reps with no elbow strain. Be ready for this: You WILL be strong enough to perform a muscle up long before it is safe for your joints to do so. Be patient and not only will you not injure …

4 Advanced Intensity Techniques For Maximum Muscle Growth

Build Muscle, Fitness Equipment No Responses »

Sep 262011

These intensity techniques will push you through conventional muscular failure, allowing you to work the muscle harder, and stimulate more muscle growth. We are going to go over these methods and how they will work for you. They will create a more advanced workout.

Rest Pause – This will allow you to lift for more reps with the same amount of weight. The first thing that you do is take a straight set to complete failure. Rest 5 to 10 seconds, not taking your hands off of the bar, then lift for another 1 or 2 reps. Repeat this process 4 or 5 times. This is awesome because it allows you to do more work with a high amount of weight.

Partial Reps – These are simply just reps that you move through a portion of the entire movement. This allows for a much higher amount of weight to be used. Using them at the end of a set is the most common way that partial reps are used. Shorten the range of motion more and more as your muscles fatigue and begin to totally fail.

Giant Sets – These are several different exercises, for the same body part done all in a row without any rest at all in between them. You can even do the same exercise in this circuit again. This technique is awesome for getting a really good pump. This makes for one very tough workout.

Cheating – When you are all the way at the end of your set, and you are approaching complete muscular failure, use some body swing in order to squeeze out a few more reps. Do not cheat excessively during your set because this can cause injury. Always cheat to make the muscle work harder, not make the exercise easier.

Using all, or some of these methods in your workout is great for muscle building. They are not to be used in every workout though because you can easily over train yourself if you do that.

TRX Suspension Training® for Body Building

Videos 2 Responses »

Jun 032011

Though guys often like to hit the weights to melt off fat, body weight exercise can be extremely effective — especially if you’re paying attention to your form and use a full range of motion. To address this, we’ve asked TRX Master Trainer Marc Coronel to show us some exercises to help you get that beach body.
Video Rating: 4 / 5

Incredible Transformation, Build Muscle, Build Strength the Right Way

Videos 25 Responses »

Jun 012011

default Incredible Transformation, Build Muscle, Build Strength the Right Way

Complete Muscle Building System www.acceleratedmusculardevelopment.com Original Post www.dieselcrew.com Music by Try.Fail.Repeat www.tryfailrepeat.com Transformation of a High School Athlete This video chronicles 14 months of training for Mike, a highschool wrestler, baseball and football player. During this time, Mike went from 145 lbs to 170 lbs. Starting Strength (with Good Form) Bench: 95 lbs Squat: 95 lbs Barbell Press: 65 lbs Deadlift: 135 lbs In the beginning, the barbell was EMPTY and the movements were progressed in segments. Taught progressively until each segment was proficient. Then each piece of the movement was linked together into the full execution. Some of the biggest issues in the highschool weightroom is: – Too much weight – Too short range of motion for most exercises – Too much momentum used – No instruction – No program – No goals Read the original post on Diesel for TONS more information and to read about Mike’s story. Original Post: www.dieselcrew.com Complete Muscle Building System www.acceleratedmusculardevelopment.com Innovative Strength Training Solutions http Keywords: transformation muscle building how to build muscle build muscle mass strength workouts amazing transformation
Video Rating: 4 / 5