TRAINING

Cardio-trainer rating

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Exercise bike

This is probably the oldest exercise machine which first appeared in the early 70’s. Exercise bikes range from mechanical, resistance of which are adjusted by belt tension on rotating wheel, to electronic, which provide you fitness program. Since the work involves only the legs, then the responsibility for the maintenance of heart rate at the right level lies solely with them. For this, you need to work hard enough and long. It is difficult to combine such workout with legs training because you can get a overtraining.

Rating: good

Running machine

This is the most popular cardio equipment, which can be found in almost any gym. An important property of it is to control tilt. A lot of people train on them in a zero slope, which gives a minimum load. Set the maximum slope – and you will feel the difference. To maintain a given heart rate will be enough just to go without much effort and without discomfort. If you’re good trained, and this load is not enough for you – grab a weights.

Rating: excellent

Stepper machine

This cardio-trainer is close in popularity to the previous one. It was proved that you will burn more calories if you make big steps, instead of small one, as many do. You should not rely too much on the handle and

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Dorian Yates – Delts

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Do not pursue the big weights. This is a very common mistake. Heavy weights are needed for the large muscle groups – chest, back and legs. Delts need an optimal load. Too heavy weight can only halt the growth of small muscles and lead to stagnation.

First you need to strengthen the ligaments and gradually achieve even a small but steady increase of shoulders. But then begins a powerful and constant pumping.

With each exercise should be reached maximum intensity in the strict technique. It’s really very simple way, but it works!

Training begins with a light Standing Barbell Shoulder Press. This is a basic exercise makes the blood flow to all muscles of the shoulder girdle at once.

The first exercise in the deltoids workout is Seated Dumbbell Press. The optimal way to perform this exercise is to sit on the bench with a vertical backrest. In this case, you will not need to keep a balance; you can take heavier dumbbells and concentrate fully on what you are doing. The movement should be done very slowly and skillfully. The first two approaches as a warm up with light weight, and then change to heavy dumbbells for 8-10 rep.

The second exercise is Alternate Dumbbell Front Raise – for the front deltoids. Despite the fact that they get a good load when performing Barbell Bench Press, it will be good to give them extra attention.

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Pressed from the floor

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Push-ups

Ask 10 random guys about what kind of exercises do they know with their own weight, and 9 of 10 will answer – push-ups. This exercise will not allow you to build huge muscles, but to keep your body in form when the gym is not available – easily! You can also do push-ups as a morning exercise or just if you have the desire to “stretch your body.”

The technique is very simple! The main thing is to keep the body straight during all phases of the exercise. Watch the video:

Position of hands and elbows:

• The closer elbows are to the body – the greater is load on the triceps

• Elbows perpendicular to the body – more loads falls on the breast

Press and back muscles also get a good load (static). Fact: the weaker these muscles are, the less time you do push-ups!

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Leg exercise with emphasis on buttocks

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Leg exercise with emphasis on buttocks

Look at the girls elastic buttocks in the video. You can be sure that this is the result of hard training with the iron! Goldenmuscles.com proposes you to adopt its program of legs training.

Squats with barbell


The girl is doing squats in special gym equipment where any time you can just drop the barbell. If in your gym exist such equipment that you are in luck!

Technique: legs shoulder width apart, heels do not separate from the floor along the entire trajectory, back straight, or with a small flexure, buttocks straighten back. You can squat to parallel (thighs parallel to the floor) or can be up to the flor.

3 set each with 12-15 reps.

Important! Exercise can be performed only if there are no problems with the spine.

Squatting in a Smith machine

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Pull-up bar Exercises

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There are many ways to maintain your body in good physical form, and one of them is a pull-up bar. All of us are familiar with it from sport lessons.

What are the features of exercise on the bar to the other exercises? Well, first of all, it is kind of sports on which you have to work with your own weight. You can perform a lot of different types of exercises, in this case, the spine will not feel any extra loads, which is a big plus for people with scoliosis and back injuries.

If you are a beginner, you need to know that the technique of execution of strength exercises on the bar needs to be streamlined, because on it depend the result of your hard work.

For beginning, you need to estimate your capabilities to test your potency, by pulling up on the bar as much as possible. If you can’t pull up, then all you have left, as it does not sound trite – just to try. You should be able to hang on the bar at least 1 minute. This would mean that in your hands there is enough power. If you can’t pull up even one time, you can ask a friend to help you. Let him lifts you to the bar, but you should slowly lower yourself torso back to the starting position. Within 1-2 weeks you will be able to pull up one time. After that you will not need assistance. Try to pull up 2-3 times. Rest 2-3 minutes and try again. When you feel that has absolutely no power for the next approach, you can complete the workout. With each exercise the muscles will become stronger, harder, and will increase in size. Of course, only with this exercise you will not make an excellence figure, like a bodybuilder, but Goldenmuscles.com guarantee if you decide to train, then a variety of exercises on the bar for beginners is a great start!

In exercise on the bar, worked a lot of muscle, as: the latissimus muscle (upper side portion and the lower half of back), rhomboids (middle part of the upper back), a large circular muscle (the upper side of the back, just below the armpit). There is also a muscle – assistants, as: biceps, triceps, pectoral muscle, pectoralis minor muscle.

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First workout after a long rest

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The first workout is usually accompanied by emotional enthusiasm, optimism and maximum motivation. You are ready to overtake all missed. But this is mistake often made by many athletes! In case you have never trained or have a forced break due to illness or other reason, the body had become weak. Intensive training will lead to muscles … Read more

Train your chest with Jay Cutler at Goldenmuscles.com

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If you are looking for somebody who will inspire you to go to the gym – Goldenmuscles.com can say Jay Cutler is the perfect candidate. Jay Cutler is IFBB Professional that is well recognized all around the world with its perfect body shape.

In 1991, at eighteen years old Jay Cutler began training. His first workouts were designed just to look better. But as much he trained as much he loved it and in short time his interest quickly led to competition. Jay Cutler debuted in 1992 at Gold Gym Worcester bodybuilding championships. His efforts bring him 2nd place in Men’s Division. One year later at NPC Iron Bodies Invitational he took his 1st place. This was the start of his bodybuilding career. From that time he has won the title Mr. Olympia four times and participates in many no less well known competitions.

His workout program becomes famous all around the world and many athletes convinced that the body shaping methods by Jay Cutler gave them the best results – Goldenmuscles.com convinced itself.

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How to raise willpower?

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Do not focus on educating the mythic willpower! It is needed in other, more important situations of life, in sports, achieving goals, self improvement and in meditation.
Think about what you just have to do certain things and not do other activities. And it is a commonplace action, because you do not need to climb at Everest. Can’t believe that the banal action will bring results? Willpower is much weaker than your mind. Do not get hung up over the willpower. Realize that everything you do in the first place is for your health. Health – a more significant goal! It also implies the proper training, loads, recovery, DIET, and from there you get the desired result. But at the same time when you possess willpower you can tell your mind what to do and to insist on acting in a certain way.
The error of those losing weight is lack of patience. And if they had to sit in silence about 12 hours in one spot and wait for a beautiful figure, it could make 99 of 100 people. When it comes to the long waiting, many of them go out of the race. But to sit and wait in this case is not necessary! Just live a normal life, but it is regularly required to do simple actions and do not unneeded one. Goldenmuscles.com guaranty, over time, willpower in fact, become stronger, and as time goes on it becomes easier to cope with problem.

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How to plan your training?

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“Written by GoldenMuscles” There are many different ways to diversify the workouts so that muscles to get maximum load and could not adapt to it. The order of performing exercises. As a rule during the training for the first, are performed large muscle groups, and then – small one. But it is not at all indisputable law. Well from time to time you may change the order of the exercises. Thus, if the bench presses are performed at the end of training, it will create a new impetus for further growth and additional will load these group of muscles. Similarly, performing arms muscles will bring good results and will allow loading them with greater intensity. Change the duration of the intervals between repetitions, it is recommended to make breaks between sets to 30-60 seconds. In the course of further training, these breaks can be extended up to 90-120 seconds. With this you can get plenty of rest between sets and perform them more intensively, raise more weight and do more reps, in this case your training will be much more efficiently. Professional bodybuilders, working with the super heavy weight, do five-minute breaks between sets.

True, the long breaks between sets reduce the amount of fat burned during workout, but you will repay a rapid increase in muscle mass. Most of the exercises you can perform with dumbbells, barbell or other training device.

To stimulate muscle growth, you can consistently perform the sets of different exercises with no break between them. As a rule, superset consists of two exercises for opposing muscle groups. For example, you can combine bench press and Seated Face Pulls. In a composed superset are combined two sets of different exercises for the same muscle group, such as dumbbell bench press and breeding dumbbell in slope. Triset is three different exercises performed one after another, without any rest in between.

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Belts and bandages, as a remedy for injury in bodybuilding

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Today you can buy a huge number of devices that reduce the injury and increase efficiency of training. Among them – the various types of belts, straps, cuffs, bandages, knee wrap, special types of sportswear.

10 – 15 cm Weight Lifting leather belt can support the bodybuilders’ spine when lifting big weights. Belt helps maintain spine and raise the pressure inside the abdominal cavity itself, which does not depend on how strong bodybuilders abdominal muscles are. So when belt or bandage are used to strengthen the abdominal cavity, bodybuilder gets a sort of “puffed up ball” that takes over approximately 50% of the load on the spine and relieves back muscles in the same percentage.

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