Wednesday, February 17th, 2010
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
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Technorati Tags: Benchpress, bodybuilding, Bui, chest, Eryk, IFBB, muscle, pro, Weights, workout
Posted in chest workout | 25 Comments »
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
Posted in chest workout | No Comments »
Friday, January 22nd, 2010
Video clip showing proper form of the incline dumbbell fly exercise for pecs. Fly type exercises have done far more for my pec development than the pushing type exercises. In doing flys, make sure that your arms do NOT go behind the plane of your body as this puts too much stress on the shoulder joint. Normally with flys, the arms are kept perpendicular to the body but in this variant I pretend I am doing cables from the lower pulley so I start with my hands pointing down to the ground and finish with them over the top of my head. This exercise is tough so use light weights and make sure to use slow, controlled form.
As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
For more information on home workouts, please see my free website (no advertising either):
http://fitness.scoobysworkshop.com
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
Duration : 0:0:44
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Technorati Tags: bodybuilder, bodybuilding, chest, dumbbell, exercise, flex, pec, squeeze
Posted in chest exercises | 13 Comments »
My buddy Ross and I created this video to rub our friends’ noses in how heavy we are currently lifting.
Jay Cutler trains 
http://www.yoursixpackworkouts.com brings you this powerful home 
The incline dumbbell bench press is a great upper 
Jurok Maxim 
http://bodybuildinglife.org
the big guys show us how to work pecs