Monday, February 15th, 2010
i’d like to work out my shoulders, back, and chest, but only have 1 dumbbell. What are some good exercises.
I have been doing dumbbell exercises for 6 years (since I was in 7th grade) and I have tuned them well. I do bicep curls while standing up (biceps, obviously), shrugs (stand with arm down with bell, then lift shoulder only as high as can up past neck), and laying down to do a half bench press – high reps. I use two bells because it lowers tension and stress on the back (results from imbalance), and it is a huge timesaver (about half, of course). I also use them for push-ups while my feet are on a chair for maximum chest exercises, as well as hundreds of curls. Just with these exercises, my workout is 25 mins a day and I have gone from using 8 pounders to 50 pounders in that time, only every other day, and still rising. Good luck.
Technorati Tags: 6 Years, Bench Press, Bicep Curls, biceps, Chair Exercises, chest exercises, Dumbbell Exercises, Feet, Good Luck, Maximum, Pounders, Push Ups, Shoulders, Shrugs, Stress, Tension, Timesaver, Two Bells, Ups, workout
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Thursday, February 11th, 2010
I’ve been lifting weights for three months now, and I’ve gotten great results for my biceps, but no where else. I’m really looking for good pectoral and abdominal exercises. Any suggestions?
Bench press for sure, you can work your inner and outer chests with variation to the bench press as well with
-wide grip bench press
-close grip bench press
-incline/decline bench press
other exercises for pecs are
-dumbell flyes
-dips
-cable crossovers (high/low)
Technorati Tags: Abdominal Exercises, biceps, Cable Crossovers, chest exercises, Chests, Close Grip Bench Press, Decline Bench Press, Dips, Grip Bench, Incline Decline Bench, Lifting Weights, pecs, Pectoral Exercises, Three Months, Variation
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Thursday, February 11th, 2010
i started working out not dat long ago, and i havent seen any improvment in my chest. ive seen improvement in my arms, in my back, in traps (shoulders), but no improvment in chest.
my workout is
Mon.-Chest, triceps
Tues-Back, Biceps
Wed-Shoulders
Thurs-Legs
Fri-Chest,Triceps
Sat-Back, Biceps
Sun-Shoulders
Can anyone plz help me out with my chest
Do your chest every other day.
and every week do a heavier weight
and don’t forget the protein bfore the work out 
Technorati Tags: biceps, chest workout, Fri, Legs, protein, Sat, Shoulders, Sun, Traps
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Tuesday, February 9th, 2010
I can’t workout on Mondays and Fridays so i had to work around it, is this safe and healthy for me? Am I repeating chest workout to close to eachother?
Tuesday- Chest/Biceps
Wednesday- Back/Shoulders
Thursday-Tris/ Legs
Friday-Rest
Saturday-chest/Biceps
Sunday-Back/Shoulders
Monday-Rest
*Repeat this cycle for about a month and a half
that’s deff enough time for ure chest to rest and heal…big muscle groups should fully heal in 48 hours
Technorati Tags: Back Rest, biceps, Big Muscle, Chest Muscle, chest workout, Deff, Fridays, Legs, Month And A Half, Muscle Groups, Shoulders, Tris
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Monday, February 8th, 2010
If you are new to bodybuilding, everything can be very overwhelming. The problem is if you ask a 100 people how to get started, you will get 100 different answers. I will try to answer some of the basic questions everyone asks:
Should I Join A Gym Or Workout At Home?
If you have access to a gym, this is definitely the best choice. There are too many distractions in a home. If you are a very discipline person, then working out at home may be an option. For the average person, home workouts do not last.
Once you decide where you are going to workout, you have to decide on a time of day that works best for your schedule. Try to pick a time that you know will have the least distractions. If you have a family and kids, try to get to the gym before work. Or see if you can get in a workout at lunch. Whatever you chose, just be consistent with your workouts.
An added benefit to joining a gym is you can work with a personal trainer and have a personalize workout routine setup for your body type. If you decide to workout at home, there are plenty of books and magazines that can help you setup a workout routine.
What kind of workout routine should I follow?
If you are just starting out, I would start out with a routine that hits each body part once a week:
Day 1: chest/Back/Biceps
Chest:
Dumbbell Bench Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Incline Bench Press – Three sets of 12 reps.
Dumbell Flyes – Three sets of 15 reps.
Back:
Lat Pulldowns To The Front – One warm-up set of 15 reps followed by 3 sets of 12 reps.
One Arm Dumbell Row – Three sets of 12 reps.
Low Cable row – Three sets of 12 to 15 reps.
Biceps:
Straight Bar or EZ Bar Curls – Three sets of 12 to 15 reps.
Alternating Seated Dumbbell Curls – Three sets of 12 to 15 reps.
Day 2: Cardio
Half hour on the treadmill or elliptical trainer.
Day 3: Shoulders/Triceps/Abs:
Shoulders:
DB Should Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Lateral Raises – Three sets of 12 to 15 reps.
Triceps:
Cable Pushdowns – Three sets of 12 to 15 reps.
EZ Bar Skull Crushers – Three sets of 12 reps.
Abs:
Crunches – Three sets of 20 to 30 reps.
Day 4: Cardio
Half hour on the treadmill or elliptical trainer.
Day 5: Quadriceps/ Hamstrings/Calves
Quads:
Leg Press – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Squats – One warm-up set of 12-15 reps followed by 3 sets of 12 reps.
Alternating DB Lunge – Three sets of 12 to 15 reps.
Hamstrings:
DB Stiff Leg Deadlift – One warm-up set of 15 reps followed by 3 sets of 12 reps.
Calves:
Standing or seated Calf Raises – One warm-up set of 15 reps followed by 4 sets of 15-20 reps.
Day 6: Optional Cardio
Half hour on the treadmill, elliptical trainer or fast walk.
Try to keep a journal of your workouts (including weights and times). This will help you keep track of your progress. Following the workout for a few months increasing the weights whenever you can. Try to keep strict form to avoid injury.
Should I use nutritional supplements?
Definitely! When you workout, you are breaking your muscle down. Your body requires nutrients to build the muscle back up. Building muscle is 10% working out and 90% nutrients/rest. You build your muscle when you are resting.
If I have to pick the top bodybuilding supplements, it would be in this order:
a)Multi Vitamin – Make sure your body has all the necessary nutrients, antioxidants and minerals to build muscle.
b)Whey Protein – Try to make sure you eat at least 1 to 1.5 grams of protein per pound of bodyweight if you are following a workout routine.
c)Creatine – Try for 5 grams of creatine a day. If you have a sensitive stomach, try Kre-Alkalyn.
d)Water – Water is not a supplement…but it is very important. Drinking lots of water keeps the muscles full and helps flush your body of toxins.
With the supplements listed above, also make sure you stick to healthy foods like oatmeal, egg whites, tuna, chicken, brown rice, vegetables, etc. If you need to cheat, do so in moderation. Try to stay away from processed foods, sugar and alcohol.
Eating small meals 5-6 times a day is more beneficial then 3 meals a day. It keeps your muscles fueled throughout the day.
By following the advice above, you will be well on your way to develop the body you dreamed about. The key to bodybuilding is consistency. If you stay consistent, you will succeed!
Warren Kuhl
http://www.articlesbase.com/health-articles/beginning-bodybuilding-questionsanswers-122993.html
Technorati Tags: Average Person, Basic Questions, Best Choice, biceps, bodybuilding, Distractions, Dumbbell Bench Press, Elliptical Trainer, Home Workouts, Incline Bench Press, Joining A Gym, Personal Trainer, Questions Answers, Seated Dumbbell Curls, Shoulders, Straight Bar, Time Of Day, Treadmill, Working Out At Home, Workout Routine
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Monday, February 8th, 2010
We all want to be buff. Who wouldn’t want to be ripped? Desire to be toned? As an Orange County Personal Trainer, I know you want to look better, feel healthier and more confident, and live longer you have to stay in shape. Theres no doubt about it. Sedentary life increases the risk of cholesterol, which leads to high blood pressure, which increases the risk of heart disease among many other things. Stop this tumbling snowball as soon as possible. It isn’t as hard to get in shape as one might think. With these six exercises you’ll be well on your way to a better, healthier you!
Now the first thing to understand is that form is everything. When you do an exercise in a wrong way, you can injure yourself and hinder results. So be sure to follow these exercises exactly. Whether you are looking to get huge, or just to become a bit more toned, these exercises can be tuned to your fitness level. For that bodybuilder look, use heavier weights with fewer repetitions. For the toned look, use light weights with more repetitions.
The Bench Press: This of the staple of working your chest. Grab some dumbbells and lay down on a bench. With dumbbells in hand, start with your arms slightly lower than parallel to the ground. Slowly start pushing the dumbbells toward the ceiling, maintaining complete control throughout the motion. Push them up until they meet. At this point you should be making a triangle at the top of your push, the apex being consistent with the center of your body. To get you back to where you started, follow the same path, but backwards.
The inclined Bench Press: This exercise resembles the normal bench press. Lay on an inclined bench which is inclined towards the ceiling. You must use a hammer grip, which means your palms face each other was you grip the dumbbells. Grab your dumbbells and again push them up towards the ceiling in a slow and controlled fashion. Be sure not to push the weights perpendicularly to your body as that can cause injury. Flys on a Declined Bench: Lay on a declined bench. This time you start with the dumbbells at the top of the rotation. Have the dumbbells directly above you with your arms straight. Again, you will be using the hammer grip. Take the dumbbells and begin to lower them in a semicircular fashion towards the ground.
Try to keep your arms straight with a slight bend in your elbow. This is to ensure that no elbow injury will occur. Lower the dumbbells as described to the floor until they are parallel to the floor. Then bring them back up. Be sure to keep your entire body stable, except for your arms.
Seated Tricep Press: This exercise focuses on your triceps, the muscles that extend your arm. Sit on a bench with your back straight and your feet firmly on the ground. Grab one end of the dumbbell with both hands and bring it behind your head.
As you keep your elbows stationary, slowly lower the weight until you feel your triceps stretching. Then begin to raise the dumbbell higher than you started. Try to raise the weight until the bottom end of the dumbbell reaches the level of the top of your head. Be sure to keep the weight behind your head at all times.
Tricep Extension: Lay flat on a bench with dumbbells in both hands. Straighten your hands out in front of you as you did with the dumbbell Flyes. Proceed to lower the weight towards your head by only bending your elbows. Bring it back up to full extension and repeat.
Tricep Kickback: This exercise is done only with one arm at a time. To train the right hand, stand to the left of a bench and place your right knee on the bench. Leave your left leg straight and place it firmly on the ground. Make sure your back is straight. Grab the dumbbell with your right hand and bring it half way between your body and the bench, keeping your elbow bent.
Your upper arm should be parallel to your body and your forearm perpendicular to your body. Straighten your arm at the elbow, making your forearm parallel to your body. Then proceed to slowly return to the starting position.
These exercises are for your chest and triceps. Be sure to look at our many other sections to help you work out the rest of your body and stay healthy.
Steve Hochman
http://www.articlesbase.com/health-articles/6-exercises-for-a-great-back-and-biceps-from-an-orange-county-personal-trainer-744950.html
Technorati Tags: Apex, Bench Press, biceps, bodybuilder, Complete Control, Dumbbells, exercises, Heart Disease, High Blood Pressure, Light Weights, No Doubt, Orange County, Palms, Personal Trainer, Repetitions, Risk Of Heart Disease, Sedentary Life, Snowball, Staple, Wrong Way
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Wednesday, February 3rd, 2010
Your core is vital in any workout. Learn some great tips on how to workout your chest with a resistance band in this free video.
Expert: Madison Chase
Bio: Madison Chase is a professional actress and personal fitness trainer in Los Angeles.
Filmmaker: Nili Nathan
Duration : 0:1:24
(more…)
Technorati Tags: arms, biceps, chest, exercise, fitness, Health, Isolation, Muscles, Shoulders, stretch, Triceps, workout
Posted in chest exercises | 3 Comments »
Saturday, January 30th, 2010
I have A cup man boobs and am trying to get rid of them, but the info I have on weight lifting says you should just workout your chest once a week.
It depends………..
Where are you now in your training? If you’re just starting out, you’ve got to change some things still. You’ll need to adjust your diet to accommodate weight loss/muscle gain and the additional energy needed to a good solid workout.
The bottom line is muscle fatigue. Your muscles when you work out become stressed and rip, because your body lifted something heavy and of challenge. When the rips in your muscles heal, it creates new muscle tissue, which thus creates a larger muscle mass. The healing and downtime in lifting is just as important as the lifting itself. So make sure to not over due it!! Having that said you should be able to work up to doing chest and bicep lifts every other day at most.
For example, Lift chest and upper body on day 1. Do legs and more cardio day 2. Do chest and upper body on day 3. etc….. (you’ll get better results too if you change up what lifts you do, don’t always do the same lifts day after day!)
Hope this helps!!
Technorati Tags: bicep, biceps, Bottom Line, diet, Downtime, Legs, Man Boobs, Muscle Fatigue, Muscle Mass, Muscle Tissue, Muscles, Rips, Weight Gain, Weight Lifting, Weight Loss Muscle Gain, Weight Training, workout
Posted in chest workout | 2 Comments »
Monday, January 25th, 2010
One can exercise very conveniently from home with the Weider Home Gyms. You can buy them directly from the manufacturer at very reasonable prices, most are below $1000.
The Weider Home Gyms are designed specifically with economy of space and ease of use in mind. Most of these machines are collapsible and can be stored somewhere out of the way until you want to use them. The compact design allows it to be used in the home or apartment without taking up a lot of living space.
Depending on which muscles that you want to exercise, different pieces of Weider home gym equipment can be used. If your purpose is a full body workout then owning a home gym would be the appropriate choice.
With the Weider home gym equipment that comes with two complete stations for the arms, back, legs, and chest, there is not a muscle in your body that you cannot exercise.
The Weider home gym equipment gives you a machine with resistance up to around 400 pounds that you can use to do more than 65 different workout exercises. Only a few years ago you would have that to go to the gym for that versatility in your workouts.
These home gym machines have power rod technology that gives you a power workout in the convenience of your own home.
They have different models of machines including the Weider Max Weight System, Weider 1120, and the Weider Home Gym Advantage.
The Weider Advantage can work nearly every muscle in the body and thereby gives you the option for varying your routine and gaining the most benefit from a well-rounded workout. You can, just like the serious bodybuilders, target your biceps one day, chest muscles the next, your legs the next day, etc.
People of different body types and different fitness levels can benefit from Weider Home Gyms. There are even serious bodybuilders who make use of them.
Apart from the versatility of these machines they also carry a brand-name, which through many years of excellent service has developed a respected reputation for quality and value for money.
It does not matter if you want to include toning into your weight loss program or if you want to build muscles for a stronger physique, the Weider home gym equipment has what it takes to help you attain your goal.
Tisha Diaz
http://www.articlesbase.com/health-articles/workout-like-a-professional-with-a-weider-home-gym-134410.html
Technorati Tags: biceps, Chest Muscles, Compact Design, Different Body Types, Excellent Service, Fitness Levels, Full Body Workout, Home Gym Equipment, Max Weight, Owning A Home, Versatility, Very Reasonable Prices, Weider 1120, Weider Equipment, Weider Exercise, Weider Gym, Weider Gyms, Weider Home Gym, Weider Home Gym Equipment, Weider Home Gyms
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Wednesday, January 20th, 2010
What are good weight lifting chest exercises to lose man boobs?
I already do bench press a machine, and flys.
I know I should be doing more but I just dont know what is effective.
I already know I should manage my diet so I just want to know the most effective exercises.
Push ups;
at least 100 a day in sets of as many as you can do. do them with your hands a little wider than your shoulders.
Bicep Workouts; (preacher curls, pull ups, dumbbell curls)
this is to develop you biceps and fill in some of that loose skin
also do triceps; (skull crushers, triceps extension, etc.)
Work your back too ( i think pull ups develop it the most)
basically work all the muscles around the chest including the chest to fill in all the loose skin.
Technorati Tags: Bench Press, Bicep Workouts, biceps, chest exercises, diet, Loose Skin, Lose Weight, Man Boobs, Muscles, Preacher Curls, Push Ups, Shoulders, Skull Crushers, Ups, Weight Exercises, Weight Lifting, Weight Lose
Posted in chest exercises | 4 Comments »