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Muscle building workout plan

This training program is my basic program that I’ve made very good progress.It is designed for those who train for at least several months. It is a 5 day split program. This means that it is trained five days a week, every day of practice but is a different muscle group trained. Remains in spite of every muscle to regenerate in spite of daily training enough time. The weekend training is free and gives the body time to regenerate again. This regeneration phases are extremely important because of the muscle (… and it’s all around) does not take place during the workout, but just afterwards in the recovery phase. If we do not give the muscle time to grow, then he will not do it too! Many muscle groups are functionally linked. Thus, when training chest and shoulders and triceps are still active. For this reason, the Schultertrainingstag not immediately follow the day on which we train the chest. To make a long story short, trains the individual muscle groups in the exact order listed below! 

1st Tag: shoulders 
2nd Tag: arms, abdomen 
3rd Tag: legs 
4th Tag: back 
5th Tag: chest, abdomen 
6th Tag: free 
7th Tag: free 

Within the week there are 2 days off. Each workout consists of six exercises, each of which two exercises are performed as super sets. Each superset is repeated 3 times. A training session consists of nine supersets. 

Selection of weight / number of repetitions 

In each workout 3 times 3 super sets are designed (a superset consists of two exercises). First, the first super block is repeated 3 times, then the second and then the third. 

In each of the first superset, it is important to determine the weight training. As is always the basis Trainingslog, written down in the weights used and reps done in recent workouts were. The goal is to choose a weight that lets you create just about 8 reps, without the proper execution or the training speed suffers. Now it may well be that you create with this weight more or less than 8 repetitions The weight and managed to write repetitions and weight training the next superset, respectively. adjust the next workout. Should you have done, for example, 12 reps, so you can increase the weight at the next superset, it has been achieved, however, only 6 to use less weight. 

It probably needs a little experience to find out how much the performance decreases within these super sets. If I can, for example at the 2 day of training the super-set 1 (Dips / Close chin-ups) 3 make time in a row, so I use for the dips in all three super sets of the same weight at the chin I need but every superset, the weight of massive to cut in order to create eight repetitions at all.But this is very individual, but can be read from a Trainingslog wonderful.

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Muscle Exercise – 5 Muscle Exercise for Men!

With 5 Muscle Exercise For Men at home, men will have wonderful muscles and sexy body. That 5 muscle exercises will focus on some muscle groups. Reduce training time at the gym but still can help men improve fitness.

1. Push exercise: 

Push and pull on the floor will focus on the chest muscle. You can change hand positions to create effects for the other effect to your other groups of muscle.

2. Dual bar exercise:

This exercise is similar to trying to pull your body up off the ground. These actions have a lot of benefits to arm muscles and you always feel the muscles stronger. They also provide good results with the shoulders and chest muscles. 
There are 2 types:

– You can Train with the bench (most easily done at home)
– Practice with two parallel crossbar.

You can increase the difficulty by lifting the foot off the ground to put more power into the hands.

3. Belly muscle training

This action is the practice when you sit down, legs stretched or squeezed to create a V-shaped. Body leaned back on, put his hands bend on the nape, and stooping forward, to practice the muscles in the abdominal. To reinforce the exercise, you may practice with weight, elastic band or leg restraints. If you want a simple exercise to bring more effective, you can try many different exercises for the abdomen, such as lower abdominal muscles, the muscles and oblique muscles on the back… with the sports ball.

– Stooping, hands touch the toe.
– Lying position with legs stretching like cycling.
– Lies down, try to touch your feet and heels.

4. Exercises with bar mounted on the wall:

Obviously some people can not do this if you do not have bar in the house or something like that, trainning with the bar on the wall is one of the very best exercises for torso, muscular arms, back and shoulder muscles. When doing this exercise, you can change the distance between the two hands, you will achieve results in the other muscle groups

5. Leg muscles:

This action is a form as you squat posture, but sitting on two legs. This is the best exercises for calves and core muscles. By this exercise, you will see results in excess energy consumption in the body and can easily raise the difficulty of training. You can practice with weights or with wires to increase the difficulty of the training. With this kind of exercise, you should start simple and then gradually raise the difficulty up.

To get basic instructions, simple and extremely effective about Muscle Exercise For Men . Visit Fast Muscle Building . Wish you a wonderful muscles!



The Fastest & Easiest Muscle Growth Solution In Existence: 21 Day Fast Mass Building. Add Up To 12 Pounds Of Pure Muscle In 21 Days !


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Organic Muscle Launches World’s First USDA Certified Organic Pre-Workout Supplement

Austin, Texas (PRWEB) March 19, 2015

Having the energy to make it through a hard workout can be the difference between achieving fitness goals or failing. This fact has led pre-workout powders to become one of the most popular sections of the fitness supplement industry. Sadly, until now, pre-workout’s have been almost exclusively packed with chemicals, pesticides, GMO’s and artificial ingredients that can be dangerous and counterproductive. The innovative new supplement company Organic Muscle is redefining the industry with the the release of their Organic Citrus Berry Pre-Workout, the world’s first USDA certified organic pre-workout fitness formula. The response to the news from fitness enthusiasts has been wildly positive.

“Many people are skeptical of the shady ingredients, fillers, additives, and GMO’s included in the vast majority of workout supplements,” commented James Benefico, founder of Organic Muscle. “Our company is taking a revolutionary approach to fitness by offering only certified organic supplements comprised of the highest quality, battle tested ingredients. The difference in results is very dramatic.”

According to Benefico, Organic Muscle prides itself on sourcing their ingredients strictly from eco-friendly, organic certified American farms. Great care goes into making certain every product the company offers, including the Organic Citrus Berry Pre-Workout, is certified organic, Non-GMO, vegan, gluten free, dairy free, chemical free, hormone free and preservative free. This focus completely separates Organic Muscle from all other fitness and bodybuilding supplement companies.

The Organic Citrus Berry Pre-Workout’s primary ingredients include ginseng, rhodeola rosea, green tea, acai, yerba mate, maca root, cordyceps, and goji berry. The combined synergistic effects of the formula have won the product quick praise.

Emily G., from Boston, recently said, “I gave up on pre-workouts when I tightened my diet up and cut out all unnatural and artificial products and ingredients. I thought they were gone for good, until a friend told me about Organic Muscle. Now I enjoy Organic Muscle before training with weight or my yoga classes and I feel, perform and look better than ever. Five stars and fully recommended.”

Organic Muscle also offers premium certified organic protein powders and plans on releasing a wide variety of other organic fitness supplements in the upcoming months.

For more information be sure to visit

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Trapezius Muscle Workout

Traps, the muscles that attach to your neck and lead down to your shoulders and collar bones, are one of the most popular muscles to develop for aspiring bodybuiders. It’s no wonder. Thickly developed traps which slope steeply down from under the ears to the shoulders make people look like they are from another planet. How do you get those super-thick mountain slopes?

Let me start by stating that it often takes several years of intense w eight training. Some people are born with thick traps, and for the rest of us it requires years of hard work. Of course, there is no better time to get started than the present. Right?

Your traps can be worked with your back workout or with shoulders for optimal growth. I’ve trained them with both and known many successful bodybuilders who have done the same. I prefer to train them with shoulders. The main reason is because I do more sets for my back workouts than shoulders and it helps keep the total sets for that bodypart down a bit.

Trap training really isn’t that complex. If you hit them after back or shoulders, they will be quite fatigued (pre-exhausted). You won’t need to do too many sets. I usually do just 4 sets per workout. My rep range usually stays between 8-15. The key is the performance and selection of the exercise.

I often use barbell shrugs for my trap workouts. Sometimes I will spice things up a bit by doing dumbbell shrugs or smith machine shrugs. However, I do prefer the old fashioned barbell. I seem to get the best pump, burn, and overall best results from these.

When performing the exercise, regardless of which I choose, I am methodical. I start with my arms hanging down at my sides, slightly wider than shoulder width and in front of me so I can let the bar be positioned across the front of my upper thigs. I make sure I select a w eight that will allow me to raise the bar with my traps as high as possible and hold it there for a slight pause before lower the bar back down to the beginning point. The biggest mistake I see novices making is that they try to use too much w eight. Shrugs are an exercise where you can use tons of w eight by loosening your form. The problem is that you don’t end up working the traps and no substantial growth for the muscle group will occur.

I will leave you with some suggestions if you aren’t getting the results you want from your trap workouts. First, train them very slowly with a pause at the top of the rep. Exaggerate the length of the movement. Second, cut the w eight you are using in half. You always want to try and go heavier, but never by sacrificing your form.

Dane Fletcher is the world-wide authority on training, nutrition, and supplements. To build muscle fast, he recommends the world class steroid alternatives from instead of illegal anabolics.

Anabolic AfterGrowth: Review Examining Chris Wilsons Muscle Building Program Released

Houston, TX (PRWEB) February 25, 2015

Anabolic AfterGrowth claims to be a new groundbreaking workout that packs lean muscle even when all else fails. This has caught the attention of’s Stan Stevenson, prompting an investigative review.

“Our Anabolic AfterGrowth review shows that it is a workout program based on a principle called, ‘The Aftergrowth Effect’, which was uncovered during a study performed in the UK,” reports Stevenson. “Apparently, the researchers who performed the study found that the testosterone levels of those who lifted weights in the morning stayed elevated longer than those who ran sprints in the morning, or who didn’t work out at all in the morning. The program is designed to help you capitalize on this.”

Anabolic AfterGrowth includes The Anabolic AfterGrowth Booklet, a downloadable PDF that serves as a guidebook for the entire program. Not only does it describe in detail the exercises this system calls for one to perform, but also explains the science behind the program, teaching you about growth hormone, testosterone and IGF-1. Follow-along videos ensure that users are fully equipped to follow the program as recommended. Having these videos means they can workout at home instead of the gym. It also makes it easier to do the exercises correctly, and work out at the right pace for the right amount of time.

“This program brings real results without you having to down even a single chalky protein shake or gulp down one of those horse pills. It is great for those who are sick of spending endless hours in the gym as it only takes 3 hours of exercise a week, making it perfect for those who actually do have a life,” says Stevenson. “The entire workout program has been designed to stimulate testosterone, growth hormone, and IGF-1, and keeps your body in the anabolic state longer, maximizing your lean mass gains. It balances your strength, getting rid of those weak spots that make lifting right near impossible. There are charts and the videos, which means no guesswork for you.”

“Anabolic AfterGrowth is a playbook for those who just aren’t satisfied for looking ‘average’. This is the tool for those who want to build massive muscle, adding inches of lean, hard mass to their pecs, quads and having truly ripped abs. It’s for those who want to leave their gym buddies perplexed by working out less while gaining more. This workout strategy is backed by a lot of research, and it does produce some dramatic results. You are going to be impressed by the great transformation your body undergoes. This program saves you from wasting time in the gym and wasting money on useless supplements. Chris just saved a lot of folks from painful frustration by finally revealing the right way to pack on lean muscle mass fast.”

Those wishing to purchase Anabolic AfterGrowth, or for more information, click here.

To access a comprehensive Anabolic AfterGrowth review, visit

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