TRAINING Archives | Page 3 of 16

Johnnie Jackson Powerlifting Training 1-3-12

January 5, 2012 by GoldenMuscles

10 Advices From GoldenMuscles That Will Help You To Improve Bench Press

December 13, 2011December 12, 2011 by GoldenMuscles

1. Work your triceps stronger!
If you want to improve your bench press, then you must works hard on the triceps. Train it strong 3 days either after or before training bench press.

2. Big sets of close grip bench press.
For effectiveness in order to build a strong triceps you need to include this exercise in your cycle.

3. Do not over train!
If your chest still hurt (because of the last workout), do not train! Overtraining will do more harm than good. 1-2 times per week is enough for your bench press.

4. Shock muscles, vary your workout program!
Your muscles tend to adjust to the same training program. So, change the program every two months, to shock your muscles in favor of increasing and improving bench press.

5. Eat more!
Everybody knows about it “Eat big to get big!” Well it is true. For improving bench press you need a meal rich in protein and carbohydrates, especially after bench press workout and before bed.

All about quadriceps and buttocks training

November 29, 2011 by GoldenMuscles

In this article GoldenMuscles will try to answers the most frequently asked questions.

Huge legs – it’s great! Well, thin legs – shame! Legs are considered to be “difficult” muscle group. If in cases of chest and back is simple – load to the maximum, up to crack in the bones, the legs – a delicate subject. Athletes have a lot of issues. Do they need to split training into two days: first day – quadriceps, second day – hamstrings? What are the priorities? More weight or more reps? Extension – is this a serious exercise or not? And so on. As you know, the practice is the criterion of truth. So the answers to all these questions and many more are formed taking into considerations training advices of well known bodybuilders – Nasser El Sonbaty, Beth Horn and amateur champion Pete Ciccone. GoldenMuscles ensure that their tips are very expensive – in the sense that in a couple of months you will have to heavily invest in your wardrobe, what is below the belt.

Because legs are very large muscle group, then it seems to need some special “depth” workout. Is this true?

Horne: I usually train for about five minutes on the stepper, after which proceed to stretching exercise. This dramatically increases blood flow to the legs. Sometimes instead of warm-up exercise I do 15-20 squats with low weight.

Ciccone: I am warming-up at least 15 minutes on the treadmill running and then turn to the stretching exercise. I think that legs stretching exercise is a fundamental part of the workout for people who walks a little and the whole day are doing sedentary work. After stretching, I additionally do extension and flexion of the legs – three sets of 20 repetitions each.

El Sonbaty: My workout consists in 2-3 sets of 15 reps each of Leg Curl Lying. Then in the same way i do leg extensions. In fact, before serious training you need to “pump” into the muscle more blood – that’s the rule.

Squat Technique without spine injury!

November 15, 2011 by GoldenMuscles

You have spine pain a couple of days after squats training program or performing hard sets, you almost do not feel legs muscles buildup, because most of the load falls on the buttocks and lower spine, than this article will be useful for you.

Proper Squat Technique is the key of solving this problem, which is often avoided by advanced athletes and beginners, who consider unnecessary to spend time learning to do squats properly. We are taught that we should keep head high and back as straight as possible, when moving from a deep squat not to lean forward.

This ensures that many athletes will have a huge load on the lower back and spine rectifiers. Thus, when leaning in squat peoples natural tendency is to lean forward. Everything is very simple: the body responds to load, as it is more convenient. After this, rising up, we suddenly remember that the back should be straight. At each repeats (back and forth) spine curvatures quite strong influence on bottom part of back. As a result, you have to do an exercise similar to the semi-lean forward with a barbell on your shoulders and semi-squats. With heavy weight is more difficult to do exercise engage in right way, because the head is often dropped, but at the same time, the pelvis is lifted which imposes a huge load on the buttocks muscles.

Many bodybuilders exclude squats from its training in order not to develop too much buttocks muscle. But if you correctly perform the squat, it is possible to achieve the correct shape of hips, buttocks with no excess in developing.

From the beginning, you have to tune. Bend spine before squats. Do not round it. Do not look down at time you are getting the bar behind your back because your back will be slightly and neither looks up because your neck will start to strain. Look straight ahead and make sure that your shoulders are square.

Development of strong and powerful legs

September 2, 2011September 1, 2011 by GoldenMuscles

Unfortunately, nowadays most men have long forgotten about their childhood dreams, and prefer to spend their whole lives working in cramped and stuffy offices. Bodybuilding is necessary for them! The potential for the development of muscles has absolutely every one of us, and therefore it must be realized.

This article is dedicated to powerful legs or in other words “foundation” of every bodybuilder. I just want to ask a question. Looking at photos of bodybuilders and athletes, did you ever notice which part of body compared to the others gets fewer loads? Quite right, it’s legs! Most bodybuilders’ legs require a very serious workout. Why? Because hips and calves determines the power of the body. Without a solid foundation it is impossible to build a second floor. Effective workout for legs requires a lot of physical energy, and brings so much pain, what you can’t imagine.

Legs for an athlete are a very important part of the body. In legs are concentrated most of the power and strength. By the way, as shown by recent studies, legs are the most attractive part of the body, after the abdominal muscles. Who would have thought? But really, well-developed legs are a truly awesome sight!

Anyone can relatively easily “build” chest or ABS, but legs require significantly more work. This muscle group is the most massive muscle containing the greatest number of fibers, and to give it shape and relief it is necessary strong stimulation, a good stretching and low fat.
It doesn’t matter who says and what, but if you do not build your legs, you are not a real bodybuilder. So now you know how important the “foundation” is in human body. Now let’s see what exercise we need to proper train our legs.

The specific training program for those over 40!

September 1, 2011August 25, 2011 by GoldenMuscles

This cycle is designed for those who are over forty and older. It includes hard training with two essential warm-up sets before each exercise. It is assumed, that workout will be done every other day, and however the rest interval can be lengthening according to needs.

First day!

Exercise	Sets	Rep.
Chest
Lying Dumbbell extension	4	10-15
Dumbbell Flyes	4	10-15
Back
Wide Grip Lat Pulldowns	6	10-15
Deltoids
Dumbbell Shoulder Press	3	10-15
Dumbbell Bench Press	3	10-15
Biceps
Standing Dumbbell Curls	3	10-15
Weight Lifting exercise	3	10-15
Triceps
Press-Down Tricep exercise	3	10-15
French Bench Press	3	10-15

Make Your Shoulders Attractive

August 17, 2011August 15, 2011 by GoldenMuscles

Quick guide for beginners

When did you last time hear anyone saying: “Look at this guy deltoid muscle”? Let’s be honest, the shoulders have never been viewed as one of the “spectacular” muscle groups – this status for a long time ago has been reserved for breasts, biceps and abs. This confuses many beginner, not allowing them to pay due attention to the basic principles of effective training. No bodybuilder is complete without a nice back (shoulders being an important part of them). To develop an effective program that can make your back V-shape, you must first pay attention to some rules, which are listed below. Taking them into consideration in accordance with the training process you will achieve great results

For beginning you must understand the anatomy of your shoulders. Remember, the driver must know by rote motor device, a gynecologist – you know what, as a bodybuilder – muscles. In this sense, the shoulder built up begins with an anatomical atlas. So, what do we see? The deltoid muscles consist of three parts: anterior, middle and posterior. The posterior is the biggest one. Each beam requires special exercises. But more attention you should pay to posterior one. Deltoids are located on one of the most difficult (and therefore fragile) joints of the body. That’s mean that to train them with extreme weights is not recommended. The anterior deltoid generally contributes to all pressing-type movements, including the front press or bench press. The middle deltoid is mainly worked during movements in which the weights are raised laterally, while the posterior deltoid is developed through exercises that allow the shoulder blades to be squeezed together. So, results will be achieved with sets of exercises for all the beams, with particular emphasis on the posterior one.

Jay Cutler – 7 weeks out of 2011 Mr. Olympia Part 2

August 11, 2011 by GoldenMuscles

The importance of stretching exercise.

August 8, 2011 by GoldenMuscles

Friends, I would never start writing this article, if I was not convinced about its importance. I will talk about stretching, the one which every bodybuilder knows that it is useful and … boring. Being bodybuilder with experience, I know from my own practice, how difficult is to force yourself to do stretching exercises. Before training – it’s easier, but between heavy sets or after workout when knees bent, here is hard at all. That is why when I read a post about unimportance or even prejudice of stretching exercises I forget about them for some time. And I will never remember about it, if not a story that happened to me. Training a lot I could not build my hamstrings. My long time efforts noticed coach from the gym I am training, until he finally gave me an advice to spend regularly 15-20 minutes for stretching hamstrings before exercising. I decided to try it. And what do you think? Within 4 days my weight went up! But six weeks later I could not recognize my legs! I immediately began to stretch other muscles. And here, too, was waiting for me full triumph! And the weight and volume growth in the abruptly gone! The results as you can image was excellent.

I understand that my personal experience for many is not an argument. I will retell what I read in the specialized literature. In 1992 in Australia was made an experiment that otherwise as sensational could not be named. A group of bodybuilders were divided into two groups with a classic training program with emphasis on the bench press. However, in addition the first group has to stretch intense shoulder girdle muscles. Two months later the first team forwarded the second by 15%! If American scientists would not interested in this surprising result nobody would ever know about it. And again serious scientists have put an objective experiment on the two groups of athletes.