The Surprising New Tricks Pros Are Using to Build Muscle Last Updated: 4/06/2014 12:50 PST Reading about sports these days, we are constantly bombarded with news of top notch athletes being exposed for using illegal steroids. Steroid use involves huge costs, legal issues, and above all, potential health problems. With such risks, you wonder why anyone would be tempted to go this route. Fortunately, steroid use may eventually be a thing of the past. One of the most interesting fields of research surrounds a naturally occurring chemical compound called nitric oxide. It’s been shown to lead to: Drastic Muscle GainsIncreased Blood Flow and Oxygen DeliveryBoosted Strength, Endurance, and PowerSupport for Your Immune SystemImmediate ResultsTotal Body Transformation While the body naturally increases nitric oxide during workouts, it’s only a limited amount and researchers have been focused on artificially increasing your nitric oxide levels. One of the most successful products that has emerged from this research is called Factor 2.
The Big Arms Workout This arm-expanding workout overloads your biceps and triceps for guaranteed growth. The program is only 2 days a week, because the exercises challenge all the muscles in your body; you'll need the rest of the week to recover and grow. On the first day, you'll focus on all the common weaknesses that limit your ability to add size to your arms. Do workout A once a week and workout B once a week, resting at least 2 days between sessions. Designing a Resistance Training Program - McKinley Health Center - University of Illinois Your fitness goal The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal. Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association. Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Your fitness plan The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Rotation 1 Rest 60 - 90 seconds between sets. Rotation 2 Exercise suggestions The last step is choosing the specific exercises you want to do for each muscle group in your program. Upper Back Prone/seated rows Push-ups Pull-ups Lower Back Superman Trunk extension The plank Chest Bench press (flat, incline, decline) Flys Push-ups Biceps Curls Hammer curls Preacher curls Triceps
Big Chest Workout THAN A BIG BENCH PRESS to build a big chest. That's because your chest muscles can do a lot more than push things away when you're flat on your back. They can also pull things toward you when you're standing up. The best chest-building program takes advantage of that versatility by working your pecs and all their buddies, using every angle and rep range. (Find more exercises that can help any man to go from scrawny to brawny. THE WORKOUT Do this workout twice a week, resting for at least 2 or 3 days in between. Transform Your Body! The Best Of The Best: Here Are 20 Gems Of Wisdom You Need To Know Think of this list as the Academy Awards of getting bigger, stronger and leaner: It’s a collection of tips that represent total domination in the gym. Each “best” selection was chosen based on either bona fide scientific data, overwhelming anecdotal evidence by hardcore gym rats around the world or both. Looking for the best way to add thickness to your arms, carve out a six-pack or throw around more weight than you ever have? 1) Best For Big Biceps: Barbell Curl While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. More weight used means greater muscle-fiber stimulation and growth potential. 2) Best For Overall Chest Mass: Dumbbell Bench Press 3) Best For Deltoid Development: Dumbbell Overhead Press Research performed by StrengthPro Inc. found that the dumbbell overhead press activated more middle-delt muscle fibers and fewer front-delt fibers than the barbell version. 1. 2. 3. 4.
www.menshealth.com/mhlists/Most-Efficient-Workout/printer.php Muscles are funny things. They respond to just about any type of training, as long as it's hard and as long as it's not the same damn thing you've always done. That's the beauty of density training: It's a whole lot of stuff you haven't tried yet. And best of all, it'll hit your major muscles in a fraction of the time. Unsure what exercises you should focus on? THE PLAN: Do three density workouts a week, with at least 1 day off in between. Pushup Assume a pushup position, with your hands slightly beyond shoulder-width apart, feet together, and body in a straight line from head to ankles. Reverse Lunge and 1-Arm Press Stand holding a pair of dumbbells next to your shoulders. Inverted Row Lie underneath a secured bar. Prisoner Squat Place your fingers on the back of your head, pull your elbows and shoulders back, and stand with your feet shoulder-width apart. Explosive Pushup Perform a basic pushup. Reverse Lunge with 1-Arm Press Elevated-Feet Inverted Row Goblet Squat Isometric Explosive Pushup