el pecho – chest
http://www.LeeHayward.com
This is a complete chest workout that myself and Trish did the other day. We hit the chest from all angles and positions. Compound exercises, isolation exercises, stretching, peak contraction, etc. You gotta give this one a try!
Duration : 0:9:57
I need a new chest workout routine that will get me a thicker, wider chest. That is an intense workout that can get me to gain a few inches on my chest in a 1-2 month time frame. I came up with a routine for my arms and have gain an inch and a half on them within a 1 month’s time.
I work out at home also. I have dumb bells and a curl bar that I have also been using for my benching. Just need a new workout of my chest.
Best chest workout:
1) 5 sets of between 6-10 reps decline dumbell bench presses
2) 4 sets of between 8-12 reps incline dumbell flies
3) 4 sets of wide hand placement push-ups to failure ( 1 min rest between sets)
4) 4 sets of between 8-12 reps pullovers
5) 5 sets of between 6-10 reps flat bench dumbell bench presses
This workout should take no more than an hour, and uses only the equipment that you have. Best of luck widening your chest.
Recent IFBB Pro inductee Eryk Bui shot a feature with GMV BODYBUIDLING in which he works out and explains his technique and reasoning. He is charismatic, very well spoken and totally ripped. He also poses frequently and we include contest footage and Eryk winning the Olympia Expo bench press contest. To buy ‘Eryk Bui: Taking Care of Buiness’, visit www.gmv.com.au.
Copy and paste the link below into a browser and you will open our complete DVD catalog! (you need Adobe Acrobat Reader).
http://www.gmv.com.au/PDF_FILES/GMV_BODYBUILDING_DVD_Catalog_October_2006.pdf
Duration : 0:5:14
My buddy Ross and I created this video to rub our friends’ noses in how heavy we are currently lifting.
Duration : 0:9:25
I have a flabby stomach and tites and i want that to change.
Do cardio everyday. 30 – 60 minutes a day. You have to reduce bodyfat to see the muscle you’re going to be building. Usually abs show up with a body fat percentage of less than 10.
To build up your chest do bench presses, flies ( with free weights) and push ups.
To build up your abdominal muscles, do various crunches and leg lifts to build your upper, middle, and lower abs.
Time and time again, I get contacted by frustrated trainees experiencing the same problem: Their upper abs are looking okay, but their lower abs are bulging out. This is very typical, even for those who train hard and follow a sound diet. There are three different causes of the lower ab bulge. In order to flatten this region of your stomach, all three causes must be corrected.
The first reason the lower abs bulge out is caused by excess body fat. The majority of individuals can lose their belly fat on the upper portion of their abs first. On the other hand, the fat around their belly button would be burned last, only if these trainees got very lean. This lower belly fat is only lost by engaging in a well-designed fat burning protocol. This protocol would include a combonation of: metabolism raising resistance training, proper nutrition and high intensity cardio.
The second cause of the lower ab flab is directly related to the pelvic position. If the pelvis is rotated forward, it will cause your lower spine to arch excessively. This “over arch” causes your belly to bulge out even if your body fat levels are low.
In order to correct this problem, you must lengthen your hip flexors and strengthen your abdominals. If this is done properly, you will realign your pevis and flatten your belly in no time.
Now I will give you instructions on how to perform a simple hip flexor stretch and describe a few different abdominal exercises. Choose the ab exercise that is appropriate for your strength level.
Hip Flexor Stretch- Get into a lunge position. Adjust the distance between your feet so when you squat down the shin on your front leg is in a vertical position. You must maintain an upright torso. Hold for one minute. Repeat on the other leg.
Beginner Ab Exercise- Lie on your back on the floor. Bend your knees to 90 degrees and place your feet flat on the floor. With your palms down, place them under your lower back. Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll your pelvis backward, thus creating slight pressure on your fingers. This is the starting position. Now lower both legs to the floor without arching your back and releasing any pressure off your hands. To progress, simply straighten your legs several degrees each workout until you are performing this exercise with straight legs.
Level 2 Ab Exercise- Lie on your back. Bend both knees and hips until they form ninety degree angles. Bring knees toward chest by flexing your abdominal muscles while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.
Advanced Ab Exercise- Lie on a decline bench. Bend both knees and hips to 90 degree angles. Lift knees toward chest by flexing abdominal muscles while maintaining a constant knee angle. Now lower back down until hips and knees are again extended to 90 degree angles. To progress, increase the angle of the decline.
The third reason for lower belly distension is abdominal bloating, which can be caused by two different problems. The first is constipation. If you are constipated, be sure to increase your water intake and check to see if you are getting enough dietary fiber (25-40 grams daily). If those things are already in check, consult with your physician to achieve optimal bowel functioning.
The second cause of the distention is eating foods to which you are reactive. When you eat foods that your body is sensitive to, your immune system will respond, which causes bloating in the abdominal area. If you suspect this to be your culprit, pay close attention to how you feel after eating each meal. Eliminate any foods that may cause you bloating, cramping, diarrhea or stomach discomfort.
Is achieving flat abs something you’ve always desired? Incorporate these tried and true methods to your routine and flatten your stomach once and for all!
John Alvino
http://www.articlesbase.com/fitness-articles/how-to-easily-get-flat-lower-abs-727368.html
Will strenuous activity the next day affect the muscle re-growth?
Thank you.
it is okay, but u will be super sore the next morning
What muscles do dumbbell chest flys workout?
Pectorals
Jay Cutler trains chest: July 2009 (9 weeks out from Mr. Olympia)
Duration : 0:3:6
http://www.yoursixpackworkouts.com brings you this powerful home chest workout that you can do at home using very little equipment. If you want a huge chest fast, then you will love this workout. Get more powerful workouts at the website!
Duration : 0:2:4