Slim Fit Health Plus+

by Darren MacLeod

When it comes to building muscle I like to keep things simple. Itís easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long ìscientific likeî words and explanations to show you they work to build the most muscle.

In this article I am going to get back to basics. I am going to show your three muscle building exercises you canít afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program.

You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the ìcoreî to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them.

3 core muscle building exercises:

Squat
The squat is the biggest exercise for packing on serious poundage. Thereís no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position.

The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder.

Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because itís the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because youíll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.

Bench Press
The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifterís strength. How many times have you been asked ìhow much do you bench?î I bet youíve never been asked how much do you squat or how many chin ups can you do.

The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.

The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.

Wide grip Chin Up
If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body.

The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a ìhangingî position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position.

Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session.

When you should be doing these exercises

Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

For more information on muscle building exercises visit our muscle building megasite. We have muscle building exercises, workouts, articles and forum and more.

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by Bob Howard

When you first begin exercising - no matter whether itís weight training or cardio - your muscles immediately begin to use energy to allow them to work. For the first three minutes of activity, your muscles burn glycogen, the form of sugar stored in the muscles for a quick infusion of energy. During this period fat is not burned. This process is called anaerobic metabolism. During the first few minutes of strenuous activity, especially during anaerobic metabolism, you may experience a burning sensation in the muscles of your arms, legs, or back. This is caused by the accumulation of lactic acid, which is the result of burned glycogen. This burning sensation will soon pass and should not disrupt your workout. Anaerobic metabolism is the main form of energy for activities that require short bursts of power such as sprinting, football, and bodybuilding.

As your exercising continues, your body will eventually burn up all the glycogen stored within the muscles. Your muscles will then move into the aerobic metabolism phase. When this occurs, lactic acid production stops. This occurs because the glycogen is now being burned in the presence of oxygen, which is brought to the muscles by the blood stream. Provided you continue to breath correctly, your system will continually bring oxygen to the muscles. These stores of glycogen are expended after about 20 minutes. The body will then start burning its fat stores as an energy source. Thus, the longer you exercise, the more fat your body will burn.

What this means for you

For optimum health and fat burning, your bodybuilding workouts should consist of both anaerobic training and aerobic training. Weight training will strengthen and build the muscles, as well as boost your metabolism so youíll be burning fat even after you leave the gym. Aerobic exercise such as cardio machines or aerobic classes will both stimulate your cardiovascular systems as well as burn body fat while your doing it.

© Bob Howard 5/5/2006

Bob Howard expert on bodybuilding and steroids. Are you looking for more of his bodybuilding articles? http://www.bodybuildinginformation.com

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by Nishanth Reddy

There are as many varied opinions on what ìplanî one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen.

∑ You can begin by defining your objective.

∑ Why are you interested in body building?

∑ What do you hope to accomplish?

∑ What is your ultimate goal?

Itís all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure.

The following tips are not intended to be a ìone size fits all.î Take from it what you will. In that light, consider the following list:

1. Before beginning any serious weight lifting or body building regimen, consult your physician.

2. Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Donít sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, donít forget to reward yourself when you do achieve them.

3. Consider the costs.If you donít already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4. Donít forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5. Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this.

6. Eat healthy! This canít be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

7. If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness.

8. Be kind to yourself. Yes, itís important to push to achieve your goals, but itís very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

About The Author
Nishanth Reddy, is an author and publisher of many health related websites. For more information on how to gain mass, build muscle, body builders routine and tips on bodybuilding visit his website at http://www.fitness-wellness-guide.com.

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