Increase Your Bench Press And Skyrocket Your Muscle and Strength Gains Presented By amro
“Increase Your Bench Press And Skyrocket Your Muscle and Strength Gains” Presented By amro
https://tinyurl.com/lpwpo3t Best Assistance Exercise To Increase Your Bench Press 3 Techniques to Explode Your Muscles With Weight Training
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3 Techniques to Explode Your Muscles With Weight Training There is no questioning the fact that weight training is the most effective way to build muscle and develop a ripped body. However there are a number of lifting techniques used by professional bodybuilders and trainers to dramatically accelerate the speed at which muscles grow. Technique #1: Muscle Failure Training to muscle failure is one of the most popular ways to enhance your weight training to build muscle. When using traditional weight training techniques, you can start to achieve a significant increase in muscle mass within 2 months. Contrary to this, using the concept of muscle failure can help you achieve muscle gain as early as 3 to 4 weeks. The concept of muscle failure is based on the premise that when you train your muscles to maximal exertion and fatigue, you will cause an increase in muscle fibre activation resulting in an increase in muscle size at a much faster rate. To take advantage of this technique you will ensure that your final set of each exercise is completed until your muscles are completely fatigued, i.e. reach muscle failure. First you must understand what your one-repetition maximum is. Simply put, one-repetition maximum is the maximal weight that you can lift in one repetition. After lifting your one-repetition maximum, you cannot lift the same amount of resistance or weight at that particular moment. For example if your one-repetition maximum for dumbbell curls is 60lbs it means that you cannot
physically complete more than 1 repetition without switching to a lighter dumbbell. Knowing this maximum weight is essential in planning your weight training routine to muscle failure because this will help you determine the initial weight that you need to place on your muscles during your initial set to reach muscle failure by the completion of your final set.
For instance, taking the previous example of bicep curls, if the one-repetition maximum of your biceps brachii muscles is 60 pounds, to perform weight training to build muscle using muscle failure you should start your 1st set of bicep curls with 45 pound dumbbells completing approximately 10 to 12 reps. Your 2nd set of curls would then be completed using 50 pound dumbbells, completing approximately 6 to 8 reps. Your 3rd and final set you would complete using 55 pound dumbbells. During this set however you will complete it at muscle failure, to the point where you cannot complete another
rep. Since your one-repetition maximum is 60 pounds you should only be able to complete between 3 to 5 reps at 55 pounds before reaching muscle failure. Training Technique #2: Split Training Another approach to help you obtain leaner muscles is through the use of split training. Your muscles ability to adapt to different types of weight training overtime is the true driving mechanism behind this muscle building technique. If you plan on doing the same types of muscle strengthening techniques every time you hit the gym, there is a great chance that your muscles will quickly adapt to this routine. As soon as your muscles begin to adapt to your exercise routine, you will soon notice that you get little to no muscle gain improvement and will have reached what is known as your muscle building plateau. A great way to avoid this while weight training to build muscle is to distribute or split the exercises that you perform during your gym sessions. In one workout session, you may focus on strengthening your lower body muscles using two or three exercise routines. The next session, you may focus on your major upper body muscle groups. The reason this technique is so powerful is that it gives your muscles the valuable recovery time required to grow. It also shortens your workout routines and allows you to intensify your gym sessions by performing only 30 to 45 minutes of muscle-focused exercises per gym visit, as opposed to 1 hour of whole body exercise. Training Technique #3: Super Sets The concept of using super sets for muscle building revolves around the concept of muscle co-contraction. For example, if you use your biceps
muscles to lift free weights, your triceps also perform work in order to achieve this by acting as stabilizers. This is because your triceps muscles are the antagonist or opposing muscle group to your biceps. The super set technique works by targeting the agonist and antagonist muscle groups in succession when weight training to build muscle.
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5 Common Myths About Building Muscle For Six Pack Abs Recently I've recognized many mistaken beliefs rolling around in regards to developing more muscle, and this annoys me because they leave individuals mixed up and unhappy. This is why I made the decision to straighten out some things so you can get the best payoffs and develop increased muscle quicker. Rapid muscle development plays an extreme part in creating six pack abs, and so, assuming that your one main objective is to acquire that six pack, pay attention to what I'm going to say. The one thing I do request is that you distribute these truths out to others and spread this to more individuals so they can recognize specific myths and start to establish actual muscle naturally and quickly. So without additional, pointless talk, let's access these 5 mistaken beliefs. You Ought To Place A Time Frame On Your Exercise Routines The primary misconception I hear too much is that your workouts really should stop at a particular point by which you designate by time. Certain individuals put an hour deadline on their workouts while others place a whopping two hours.
However, this shouldn't be happening. You should be working those muscles to complete failure because this is the best way to build more muscle. When you pound your muscles to complete failure or exhaustion, this dramatically increases the growth and development of your muscles. You're working numerous tiny muscle fibers which all cooperate and expand to "increase" your muscles, and the only solution to maximum muscle development is if you push them to their farthest points and genuinely exercise them to complete and total failure. This indicates that using additionally heavy weights that contradict your present strength levels, will cause your muscles to build the way you want. You have to take control and exhaust your muscles. By adapting this concept, you 'll see larger muscle, faster development and optimized results. Don't restrain your workouts by setting a time frame on them, but enable your muscles to function and develop the way they really should. Think about it for a moment. If you'd positioned a limit on the amount of time you worked your abdominal muscles, you would not get results because you wouldn't work them to complete fatigue. On the other hand, if you worked your abs to complete failure by adding heavy weights, you would see that six pack show up much quicker. Single Workout Sets Aren't As Effective As Several Workout Sets
You have probably heard that you obtain much better results and establish muscle faster when you perform multiple sets of an exercise. This is set against only performing a single workout set. Having said that, this isn't essentially true. In fact one single workout set can genuinely build bigger muscle and promote faster results than multiple workout sets might; if you were to do this right. If you were to utilize the heaviest weight you possibly could lift, for whichever muscle and work that particular muscle to complete and total failure, you would see huge gains and faster muscle development.
Your muscle development is depended upon how far you push yourself and how tired your muscles become after a set. If you were actually to go past your current strength level and use the absolute heaviest weight you could for whatever muscle it was you were actually working, you
would see that specific muscle would be worked to complete fatigue and you would notice much larger, faster results. This is particularly essential for your six pack abdominals because weighted exercises are the one of the greatest tools for developing six pack abs. The more weight you add, the more muscle is developed in your abdomen area, and the faster you will notice that six pack shine through. Now I'm certainly not saying single sets are better than many different sets of a workout, but I am telling you that if you were to do this right, single sets can present equally as much muscle for you. There's No Restriction To How Much Muscle You Can Build Throughout A Workout I don't know if you've ever been told this, but many people believe their muscle growth has no limitations throughout a single workout. Basically, they think that so long as they push themselves constantly and increase the weights in the course of a single workout, there's no limitation to how much muscle they can produce. This is incredibly false. After you have reached your muscles' pinnacle, your muscles no longer increase in overall size and strength but instead just take much longer to recuperate. For this reason, you have to workout until muscle failure and finish your workout right there.
Once you understand your muscles have reached complete physical weakness, you recognize they have developed as much as they can for that one day. This principle is vital for six pack abs because many individuals devote up to 30 minutes working out, thinking that they can tone out their stomach into the perfect six pack in a matter of one week. Once more, this is extremely incorrect because your abdominal muscles arrive at a certain point of muscle exhaustion and can no longer progress any further that day regardless of what you do. Be wise about your workouts and don't carry out pointless exercises once your muscles are totally fried for the day.
Your Muscles Don't Build During Your Recovery Period If you've ever heard that your muscles don't develop during your resting period, erase that from your memory, because that is false. In fact, your muscles don't actually build and expand until the recovery period. When you workout, your body puts back more muscle than there was when you first began your workout. This muscle doesn't actually begin
to develop and grow until you've began recovering, which is why recovery periods are so vital to gaining more muscle. Your body requires a period of recovery between exhausting workout periods in order for your body to adapt to your previous workout and develop mass muscle. This resting or recovery allows for the maximum muscle to be developed, but if you were to take away your recovery time, you would notice a massive decrease in muscle growth. This is why you need to be sure you make time for recovery both between sets and between workouts. In fact, studies show that strength significantly increases in muscles after numerous weeks of consistent rest between sets. Recovery between sets should be between 3-5 minutes and recovery for workouts should be on the weekends or in between certain days. Trust me, more muscle develops much faster when you allow for your body to rest. Its Better To Stay Consistent With Your Weights Throughout Workouts You've probably heard somewhere that you should stay consistent with your current weights throughout your workouts because it's somehow better for you. Well I'm here to drive you away from this misconception and tell you that it definitely is not true. In fact this is the opposite of what really is true.
You need to consistently be increasing your weights for your workouts, especially for your six pack ab workouts. Why? When you surpass your comfortable strength limit each week and increase the weights, you're forcing your muscles to grow and expand to meet the demand at which you're causing them to work. Basically, your muscles build faster and bigger when you force them to. You force them to grow by consistently increasing the weights and going outside of your comfort zone. Think of it this way. You're trying to develop six pack abs and the way to do this is to build muscle and destroy abdominal fat. You build mass muscle at a fast pace by performing weighted abdominal exercises and increasing the weight consistently. You do this, and you'll be on your way to maximum muscle growth and six pack abs in no time. Weights Don't Make A Difference On Your Muscle Development The first time I heard that weights don't make a difference in the way your abdominals tone out, I almost laughed. The statement has been made by many individuals who are confused about the way abdominal muscles develop and tone out. Your abdominals are designed to compensate for whatever stress is placed on them, by developing enough muscle during your recovery periods. Basically your abdominals will develop more muscle and at a faster pace when you work harder and place more stress on them using
weights. This is a complete myth and if you believe that weights don't make a difference in your development of six pack abs, you're sorely mistaken. Use weights with your exercises and you'll see faster results in your flat stomach, as your abdominals have to compensate for how hard they work. These aren't the only misconceptions out there, but I thought these were the most important ones since these are everywhere and prevent people from getting the results they possibly could be getting. This is why I decided to exploit these misconceptions so you can start getting the kind of results you deserve. So go out and use this knowledge to gain stronger, faster muscle development. Also don't forget building maximum muscle is key to unveiling those six pack abs.
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Bodybuilding Supplements Are Not a Short Cut to Bodybuilding Success The
fantastically
developed
bodies
you
see
featured
in
the
bodybuilding magazines are all remarkable and unique but they have one thing in common. They will have all been built in much the same way... Compound Exercises Bodybuilders train hard and consistently over a lot of years. Their bodies are forged by compound exercises, mainly The Squat, Bench Press and Military Press. The weights used for bodybuilding will be heavy and in the 8 to 12 reps ranges to encourage hypertrophy and they will have consistently added a little bit more weight each and every session. You can be sure the bodybuilder with that incredible physique trained extremely hard until they failed to do another a rep. Bodybuilders eat very well and understand their own nutritional requirements. Most of their bodybuilding nutrients will come from balanced meals with protein mainly from whole sources of chicken, beef, other meats and fish.
The remainder of the bodybuilding meal is a balance of carbohydrates and unsaturated fats. Bodybuilders also know that eating can be as hard as the training, splitting the vast amount of food they need to eat to gain the calories for muscle growth over 6 meals a day. If they cannot face consuming yet another high protein meal they will knock back a protein shake or meal replacement bar. Not only will they have the knowledge of good bodybuilding supplements and nutrition they will also have the will power to avoid the ubiquitous junk food which plagues the high street. They will also be found drinking plenty of simple good clear water instead of drinking growth stunting beers and wine. Bodybuilding with Chemical Assistance Steroids could be referred to as extreme bodybuilding supplements. The more honest of these bodybuilding elite may well admit to help from steroids. The boost that steroids give is the ability to spend many extra hours in the gym that would be impossible without chemical assistance. Steroids are not the easy route to bodybuilding success you still need to have the fortitude of mind and the willingness to sacrifice the time to put the hard work in to make your body grow to the extreme proportions that make a mention in the magazines.
The use and risk of steroids is well documented and like religion and politics people will get cross and angry trying to enforce their view on others and nothing will change. The people that are going to use them will use them. The people that do not want to use them are not forced to take them either. It is a matter of personal choice. Nothing said here will dissuade either otherwise. And before anybody writes in, how-to-bodybuilding.com does not advocate the use of steroids and that is our choice. Bodybuilding Supplements are not a short cut to bodybuilding success. One thing for sure is that the bodybuilding elite did not get big because they took a bodybuilding supplement and equally as sure is you will not either. As the name suggest they are merely a supplement only and will not take the place of proper nutrition and damned hard work. It is my opinion supplements do not build muscles, training hard, eating and drinking well and getting plenty of rest build muscle. Do not take my word! Bodybuilding is a great sport and past time but it is being used to make money by selling bodybuilding supplements to people who want 'it' quicker than what their body can deliver.
With the internet being the truly wonderful resource it is you can within one hour be able to draw you own conclusion about bodybuilding supplements. Do not even take my word for this, do your own research; be mindful of the creditability and credentials of the source and why they may say what they are saying and how they arrived at that conclusion. I know how hard it can be to achieve Bodybuilding Success [http://www.how-to-bodybuilding.com] It takes a lot of know how, effort and time and does not come in a shake, a tub or a tablet. If you want to really want eye turning muscle mass in the shortest time possible you will need an action plan.
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Critical Bench Review - Increase Bench Press Strength With a Customized Bench Press Workout Critical Bench Program is bench program customized for each individual lifter, promising to increase your bench strength by 50 lbs in just 10 weeks. If your goal is ripped chest muscles, this program is not for you! If you have been benching for some time, you are well aware, that after the initial phase when you could see your strength increase almost overnight, there comes a phase when the increases slow down, and eventually stop completely. Critical bench program is designed to help you go over the plateau phase with a customized bench press routine. The whole program is based on a 10 week schedule. After you give some of your personal information regarding your current progress and diet, you will receive a personalized bench press and diet routine. This is invaluable to your success as you need a clear starting point from which you can move on. No doubt, the best way to customize your routine would be through a personal coach who can guide you through every little detail and micromanage not just your workout, but actually your whole day. But unless you are willing to shell out thousands dollars a month, critical lab personalization
of your bench routine is the next best thing. It comes as close to having a personal trainer as it gets - without actually having one. The Critical Bench program gives you a step-by-step instructions for each workout. It will give you exact bench press technique to follow, tells you how long the breaks between sets need to be, how to warm up, what weight and reps to use... You will never have to guess what you should be doing next. The program is designed around pretty much any schedule, so even if you are super busy, you will be able to follow the program. But beware, that you still will need to put a lot of effort into it. You cannot just pick and choose what you feel like. Although some modifications are fine, following the program as close to the way it is outlined for you is essential to your success. The critical bench program truly goes into each detail of your workout, from mental preparation through stretching all the way to adding 50 lbs to your bench press. It is a comprehensive bench program that, if followed properly, will help you in your quest to increase bench strength well beyond your current maximum. There is a lot more to great bench press! If you are truly dedicated to increase your bench strength visit my site where I posted a detailed Blast Your Bench Review and Critical Bench Review.
Three Steps to Improve Your Setup and Instantly Increase Your Bench Press The bench press is by far the most popular movement in any gym. It is also an exercise with which have many lifters, casual and competitive alike, have trouble mastering. Though most trainees tend to just plop down on the bench and press away, there is a huge technical aspect to the bench press that many people find greater and more challenging than with the squat, deadlift, or other lifts. If you want to increase your bench press, it is imperative that you work just as much, if not more on your technique as you do your muscular strength. The first and most important thing you must do to improve your bench press technique is to get a solid setup on the bench. Lifters that take a day to make big changes to their setup can sometimes add 20, 30, or even 40 pounds to their bench in just that one session. Before you have even taken the bar out of the rack, you need to put yourself in a position that is as advantageous for your unique structure and leverages as possible. Here are a few steps that can help you get into this position:
1. Beginning the Setup Most lifters find it best to start the setup phase of the bench press in one of two ways. One of these ways is to lie down on the bench and push yourself back until your head hangs off the edge of the bench. How far off you hang your head will depend on the placement of the jhooks (where the bar rests) in relation to the bench, so you'll need to experiment if you choose this method. The other common way in which people start the setup phase is to actually sit up behind the bar, facing outwards toward their feet and the other edge of the bench. Benches are different everywhere, but most of them will allow you to get into this position without anything getting in the way. Neither of these methods is better than the other. If you have been following the most common method of just lying straight down on the bench and pressing, it may seem strange that either of them is helpful or beneficial to a big bench press. You should experiment with both and find out which one helps you get into position more easily. The method that allows you get the best foot placement and best body position in relation to the resting barbell is the one you should choose. Don't worry if this is still confusing; the rest of the article will make clear what these starting methods have to do with getting a good setup. 2. Getting Your Feet in Position for Strong Leg Drive and Stability One of the most critical aspects of bench setup is foot placement. To understand why this is, you must first understand that the bench press
is a total body movement. The pecs, delts, and triceps are your main movers, but your entire musculature must be tense, tight, and in proper position if you want to increase your bench press. The most important element of this total body coordination in the bench press is the use of leg drive. If you have ever done any kind of floor press, or benched with your feet elevated, you can appreciate the strong, stable base your feet can give you for the bench press.
No matter what foot placement you choose to use, it must satisfy a few important criteria. First, your feet must be positioned relative to your torso in such a way that you are stable (not wobbling from side to side) even when handling weights that are at or above your max bench press. Second, you need to position your feet so that you can drive
through your heals when you press. This does not mean that your heals need to be in contact with the floor, but that you can deliberately push them downward. Finally, you must position your feet in a way that does not place too much strain on your hips. You may or may not use a super-wide foot placement, but you must make sure your hips can handle using this setup set after set, week after week, without getting too hurt to squat or train legs. Though you must experiment with your own foot placement to find out how to best satisfy these three criteria, here are a few "either / or" aspects of foot placement that can help get you started. Feet in front of the knees vs. feet behind the knees: Once you begin to experiment with your setup, this one becomes a nobrainer. Unless you are very big or very inflexible, you should almost certainly be putting your feet behind your knees. If you are having trouble visualizing this position, it means that there will be less than a ninety-degree angle between your hamstring and calf, and that your knees will stick out farther towards the foot-end of the bench than your heels. Most people find that this is the best position for getting strong leg drive and maintaining a stable and tight position throughout the entire movement. On your toes vs. flat feet If you are benching with your heels behind your knees, you are probably also going to want to be on your toes only. There is not necessarily a specific leverage or technical advantage to this, but it is
far easier than trying to keep your feet flat when your knees are sharply bent. That requires a great deal of ankle flexibility and is an unnecessary strain for most people. Again, bigger trainees might need to go with the less flexible option of feet flat. Feet wide vs. feet narrow Obviously wide and narrow are relative terms, but narrow generally means shoulder width or less. Anything significantly wider than that can be considered a wide foot placement. In general, you want to place your feet as wide as possible without compromising your hip safety. A wider foot placement means a wider, more stable base from which to press. Assuming you have chosen to keep your feet behind the knees and to stay up on your toes, you should be able to get your feet out very wide, even wider than your hands are placed.
To apply these foot placement techniques, it is best to begin in one of the two starting positions mentioned previously. Taking an underhand
grip on the bar (opposite the normal grip with which you will bench), set your feet and get ready to arch your way into position. 3. Arching your Back to Decrease Range of Motion and Increase Stability If you have ever seen a competitive lifter bench press, you might have noticed that he kept both his lower and upper back tightly arched. More than anything else, this arch is key to an extremely stable setup on the bench. Furthermore, an arch will drastically decrease the distance the bar must travel from your chest to lockout. Flexibility and ideal foot placement will influence the degree to which you can arch, but you should be constantly striving to increase your arch and drive your chest towards the bar to increase your stability and cut down your range of motion. To begin arching, get into the position described at the end of the foot placement section. You are either sitting up behind the bar, or you are lying down with your head off the bench. You have placed your feet in the ideal location, and you have an underhand grip on the bar. Now, keeping that underhand grip, slide your body towards the foot-end of the bench. While you do this, tightly arch your lower back. Also, squeeze your shoulder blades back and down as tightly as possible. Think the opposite of a shrug. With your lower and upper back in this tensed position, keep sliding down the bench until your knees are at the desired location relative to your heels (the foot placement you chose). If you end up with your head way in front of the bar, start over
with your body situated further back. Your head can't be too far in front of the bar, or even a spotter will not be able to hand off the bar to you. This position should not be comfortable. You should not be causing yourself serious joint pain, but if you are not straining to keep this super-tight position on the bench, you are doing it wrong. Remember, your goal is to increase your bench press and eventually press big weights. You essentially need to be compressing your body to get a tight, stable position and decrease your range of motion as much as possible.
Putting it all together At this point in the setup you should ready to set your hands in position and bench. You should have a solid arch in your lower back, your shoulder blades should be pulled back and down towards your feet, and your feet should be in the position that is most advantageous
for you. If you have so far found it difficult to increase your bench press, then you will need to spend a great deal of time working on your setup and putting these tips to use. However, that time and energy you spend on your setup will have great rewards. Like most lifters, you will probably come to a point where everything "clicks," and you find that sweet setup that is just right for you to lift big weights and increase your bench press.
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