Archive for Bodybuilding

Bodybuilding for Female Fitness

Bodybuilding and women is something that many see as a real niche and something that most men and most women dislike the idea of. This is partly because bodybuilding to many instantly means six packs and bulging biceps, this is a misconception though and bodybuilding doesn’t have to mean this but can lead to a natural figure and better overall female fitness and health. Women generally are curvaceous and men find this attractive most of the time, by toning up muscles the body can be made firmer and more curved rather than being flabby and floppy in places. Especially for women who have been through childbirth or who have lost significant weight, toning up muscles can help to deal with excess skin that is left; body building builds up muscles enough to fill this skin leading to a more attractive look. Breasts can be made firmer with a layer of muscle built up beneath them, this can be taken too far but with some work your breasts may appear more toned and firmer almost like a lift without surgery.

Cardio exercise alone for female fitness will only burn some calories, generally those that are already ready in the blood and the stomach. Cardio is important for exercise of course for a healthy heart and lungs but isn’t all that is needed. Exercising muscles increases the body’s metabolism and the more different muscles groups are exercised the better and the more weight will be lost: both during exercise and for some time afterwards. Regular work with weights in the gym will keep the metabolism high and allow a woman to burn more calories and therefore have more energy throughout the week.

Increased strength of course comes from doing work with weights and low level body building, this is a big advantage of course, as well as general female fitness increased strength will lead to an increased ability to protect yourself, make daily tasks easier at work and at home and mean that during the course of a day you can do more and burn more calories naturally in this way. If you have problems with certain muscles as well from previous injuries or often sprain ankles wrists or other joints then you can use work with weights to strengthen these muscles; sprains are often due to putting too much pressure on weak muscles that aren’t well enough developed. Working in the gym with weights means that not only the most used muscles but other muscles you occasionally need can be built up: ready to use if needed.

Long term female fitness is as important as how you look and feel short term, osteoporosis is unlikely until later on in life but you can decrease the risk of developing it with regular strength training that can start at any time in life and continue into your old age. As an older female your fitness may suffer if you are unable to use certain joints you have trouble with. Strength training in the gym though means you still keep other muscles active and keep yourself active and healthy where otherwise it is easy to slip into a unhealthy lifestyle even if you have always remained fit beforehand.

Sharon’s Personal Traning specializes in female fitness and bodybuilding to address Fat Loss, Gain Muscle, Respiratory Conditions, Joint Injury Rehab, Women’s Needs, Seniors.

Bodybuilding Workout Training

Bodybuilding Workout Training Routine For Mass And Strength

Below I have summarised the training requirements for building muscle and strength basically in terms of the types of exercises required, and the intensity of work needed. In this second piece, I will describe in more detail the workout itself and workout frequency for the beginning trainee.

Training For The Beginner “bodybuilding workout routine”
When you’re first starting out, the first thing that you have to do before you start training seriously is to familiarise yourself with the performance of the exercises that you are going to use; these should primarily be the ‘basic exercises’, i.e. compound movements which allow large groups of muscles to come into play in concert.

This means that large training poundage’s can ultimately be used, so giving the greatest possible growth stimulation for the targeted muscle groups. Such exercises include the barbell squat, deadlift, bench press, military press, barbell rows, T-bar rows etc. It is vitally important that you master proper exercise form in order to avoid injury and to reap the greatest benefits from you’re workouts.

The best way to learn good technique is to ask somebody who knows what they are doing to instruct you, or failing that, you’re only recourse is the bodybuilding literature. I won’t go into the specifics of exercise performance here; the basics on this can be found in any good book on weight-training, or from a knowledgeable trainer or training partner. Before you start, it is also a very good idea to get a full physical examination from you’re doctor if you are new to strenuous exercise.

The bodybuilding workout routine
Once you have mastered exercise performance, it is time to select the weights that you will initially be using in you’re first real workout, which will require a bit of experimentation. First, warm-up on the chosen exercise using a weight which you can handle easily for around ten

The purpose of these first couple of sets is to merely increase blood flow to the working muscles and surrounding structures to prepare them for the ‘work set or sets’ to follow. As a beginner, you should do no more than two work sets’ at the most for each major muscle group employing a ‘basic exercise’.

For these sets, choose a weight that will allow you to perform eight to ten repetitions in good form; at this stage, don’t loosen you’re form to get more reps once you’ve reached you’re target – ‘cheating’ form has its place in advanced training, but in the beginning, you will get more than enough growth stimulation from the method just described.

However, make sure that the weight used for ‘work sets’ is heavy enough that it takes effort to complete those eight to ten reps; remember though that ‘heavy’ is relative – a weight that allows you to complete that number of repetitions. An example of a workout that allows you to train all major muscle groups two to three times a week would be as follows:

Perform workout two or three times a week, with at least one rest day between the bodybuilding workout routines:

Warm up:
Thighs – squat: 2 work sets for 8-10 reps (2x 8-10)
calves – standing calf-raises: warm-up, (2 x 8-10)
chest – bench press: warm-up, (2 x 8-10)
back – barbell bent-over row: warm-up, (2 x 8-10)
shoulders – military press: warm-up, (2 x 8-10)
arms – barbell curls: warm-up, (2 x 8-10)
lying triceps extensions: warm-up, (2 x 8-10)

Next week I will reveal 7 great techniques to help keen bodybuilders reach maximum mass growth and strength objectives, by just using this bodybuilding workout routine.

Mick Hart – Hardcore Bodybuilder – Expert Muscle Growth Tips and training , author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher. Steroid Training Advice and Bodybuilding Workout Routines to develop SAFE huge muscles.

Bodybuilding Exercise Programs And Importance Of Good Sleep

Medical recovery, health maintenance, bodybuilding, weight loss and pregnancy are just a few cases when various exercise programs are required. Depending on the personal health condition, there will be lots of program variations, so as to support individual situations. Each of the above mentioned categories has its general features.

Medical recovery exercise programs

The body cannot cope with the regular physical effort after bone, muscle or joint injury. In order to recover quickly and without any problem, you should join the exercise programs that are most suitable for your condition. Special equipment and techniques are used for such situations. Acupuncture, reflexology and massage therapy could support all sorts of exercise programs for a more complex approach to physical treatment.

Weight loss exercise programs

There is a huge diversity of weight loss plans and programs, and you may feel overwhelmed about which to choose. Decide on a certain program by reading everything in advance:

– the overweight level: mild, moderate or severe (obesity);

– your lifestyle: sedentary, moderately active or highly stressful;

– your personal preferences;

– the general health condition;

– age.

Intense physical training practiced three or four times a week is a must for all weight loss exercise programs. You can choose a high-intensity sport like cycling or running or you can go for stair climbing, rope jumping, weight training, aerobics, dance classes and so much more. The options are definitely numerous.

Bodybuilding exercise programs

They partly overlap with weight loss programs, but they involve a bit more. Weight loss is an important step towards growing lean muscle mass. Strength training, interval training and circuit training are among the most common examples. Make sure you learn the basics of correct nutrition for bodybuilding, or you won’t manage to increase muscle mass.

Such exercise programs are organized to work only certain muscle groups within a session. There is a diversity of options to choose from, and they range from body weight training to regular weights and interval training. Experts also emphasize the importance of creating some cardio routine between the regular workouts. Thus if you train muscle groups on Monday, Wednesday and Friday, make sure to do cardio on Tuesday and Thursday.

Maintenance exercise programs

We can’t call regular physical activity a program, unless we need to emphasize its importance. Maintenance consists of the physical activity you engage in daily for health and fitness purposes, or it can refer to the 3 or 4 gym sessions you have per week.

For good health, every average person should engage in moderate or intense physical activity for about 30-40 minutes per day.

sleep deprivation symptoms

Pete Sisco Bodybuilding Workout

Pete Sisco is the co-author of the best selling book Static Contraction and Power Factor Training which are used by more than 200,000 people around the world. He developed the Power Factor Training and Static Contraction Training methods along with six other books on scientific methods of bodybuilding.


The training methods developed by Pete Sisco has been featured in all of the best fitness and bodybuilding publications including Flex, Golf, Ironman, Men’s Fitness, Muscle & Fitness, Muscular Development, and much more. He conducts studies on athletes from bodybuilders to golfers to determine the most efficient training method. Most of Pete’s research is based on generating the most efficient workout performed with highest possible intensity in a short period of time.


What is Isometric Exercise and Static Contraction?

Isometric exercises are exercises that have no movement, and are performed in static positions. The joints and muscles are worked against a resistance (such as weights), or against an immovable force. Charles Atlas popularized Isometric training with his mail order “Dynamic Tension” course that taught you how to get strong without using weights. This involved creating dynamic tension through a variety of exercises such as pressing your arms out against door frames, or trying to lift up an immovable object.


The problem with this type of training is that you do not know whether you are exerting more force or less force each workout compared to previous workouts. How could you possibly know? But with static contraction training, a heavy weight is held in a static position, making the force exerted easily measureable. Based on the studies done using static contraction training method, Pete Sisco and John Little recorded an average of 51% increase in static strength in the test subjects in 10 weeks of training, where the workouts involved only 2 minutes of actual exercise. That’s not a typo. 2 minutes of actual exercising is all it took with SCT.


Static holds were also tested for longer hold times such as 20 and 30 seconds; however, they found that reduced hold times of 5 to 10 seconds worked best. Over the years, Pete Sisco has developed more efficient SCT workouts that produced better results. He has developed the SuperRep technique and the CNS (central nervous system) workout that consistently produce results for strength gains and muscle growth. If you find it hard to believe that a 2 minute workout can produce these kinds of results, simply try it yourself.



Learn more about how you can dramatically increase your strength and muscle growth using “” Static Contraction Training and the Maximum Strength workout.

Premier Fitness Center Image Bodybuilding in Boulder, CO Rebrands as Image TRX Sport and Adds Dynamic New TRX Workouts to Class Schedule

Boulder, CO (PRWEB) December 30, 2014

Originally founded as Image Bodybuilding in Boulder, CO, in 2010, owner Stacey Purifoy, a former heli-rappeller (which is a firefighter who rappels from a helicopter–similar to a smokejumper), recently rebranded her business as Image TRX Sport to cater to a wider audience with goals of weight loss, strength training, and athletic conditioning.

Image TRX Sport is Boulder’s premier fitness center specializing in TRX workouts using the TRX suspension trainer system. They have over 20 TRX suspension trainer systems positioned away from the facility’s walls, which provides the necessary space for a full range of motion during exercise.

TRX workouts consist of a full body workout using the resistance of one’s own body weight. Classes are customized to individuals with weight loss goals, sport specific goals, injury rehabilitation, and overall fitness. TRX is easy to understand and use, yet can offer a full body workout for beginners all the way up to professional athletes as it blends resistance and cardio training.

Image TRX Sport’s goal is to create trust, honesty, and satisfaction with all clients, and also build an environment where an individual can experience ultimate training and health benefits. Alongside owner Stacey Purifoy, Image TRX Sport now has a total of six certified TRX instructors, which allows for a wide variety of TRX instructor feedback. All fitness instructors at Image TRX Sport are TRX certified for both individual and group training.

“We would love to say thank you to Team Lovato Performance (Elite Triathlete team) for being part of our team here at Image TRX Sport and we look forward to a long partnership together,” says Stacey Purifoy, owner of Image TRX Sport. “Image TRX Sport really enjoys working with some of the most advanced athletes in the country; it’s exciting that we are able to help these incredible athletes with improvements in their sport!”

Already with over 30 classes running per week at Image TRX Sport, they have developed a new TRX Express class for those on the go that still want a fantastic TRX Workout. These classes are only 30 minutes long, but still offer a very strong core workout and muscular strength class. Be ready for some killer cardio in these new TRX Express classes. They run on Tuesdays and Thursdays 7:00am, 7:30am, and 11:30am.

Based in Boulder, CO, Image TRX Sport helps individuals achieve their weight loss or strength training goals, even including custom marathon training and triathlon training programs. View their full schedule and sign up for TRX classes and events here, or contact Image TRX Sport by phone at (303) 834-5056 or in person at 2750 Glenwood Dr. #3, Boulder, CO, 80304 to jump-start a new TRX-based fitness regime!

Bodybuilding – Biceps Workout with Rob Riches – Team Powertec Athlete Rob Riches demonstrates the proper form of biceps workout (foot stance, hips, arm extension) with barb…

How will you be working out this year? Top fitness trends for 2015
The benefit is that you can get a good workout in as little as 20 minutes. “It's fast; you see results quickly in terms of body composition,” said Maureen Hagan, director of Education at Canprofit. “That's what people want to see — results for the …
Read more on CTV News

Best Bodybuilding Supplements Reviews, Information Available on New Website,

Laguna Niguel, CA (PRWEB) November 07, 2014

Best bodybuilding supplements reviews and information can be found on a new website from Mass Gain Source. The website’s creator, Mark Williams, said that his goal was to deliver the best information on available legal bodybuilding supplements.

“I want to present safe and effective supplements for bodybuilders to help them enhance their workout efforts without dangerous side effects of illegal steroids,” said Williams, an independent journalist.

According to the website’s creator, was designed to educate visitors on how to chose legal and safe bodybuilding supplements that will enhance their workout without dangerous side effects.

“We want to present and compare different bodybuilding supplements to help our visitors chose the right one for them,” said Williams.

The website said that it is a misconception that muscle building supplements are magic potions that would make anyone looked ripped and sexy. In fact, the website continues saying that regular exercise and a healthy diet are key factors in for growing muscles.

However, muscle-building supplements can be a vital support in a strength-training program, said Williams. He believes that people who want to have bulging muscles fast must use a superior quality muscle-building supplement.

Mass Gain Source shares the information on the benefits and drawbacks of supplements, such as steroids, which according to the website help bodybuilders to boost muscle development and give them energy. However, steroids can also damage kidneys, cause hypertension and other cardiac conditions.

Mass Gain Source recommends legal, no-side-effect supplements that actually do work without emptying a person’s bank account. One of the recommendations is A-Drol, a supplement that has good muscle-building properties but does not have any side effects.

In addition to supplements, Mass Gain Source also provides insight on fat burners. Their recommendation is the product Paravar, which works well for both men and women, and it can help gym goers achieve a leaner body without the side effects that predecessors did.

Having a six-pack abs takes a lot of hard work and discipline, but reducing body fat and increasing the muscle definition becomes less difficult with the use of supplements, said Williams.

About Mass Gain Source

Mass Gain Source is a new website that provides information on bodybuilding supplements and fat burners. For more information, please visit