Body Building Youth

A Bigger, Stronger Chest (Size where you want it )

2009-09-11T10:59:00.003+05:30

The Muscles that Make an Impact

Your chest is composed of two muscle groups: the pectoralis major and a smaller, deeper group called the pectoralis minor. Changing the angle of your body during classic chest exercises can challenge different parts of these muscle groups for maximum development. The anterior deltoids--the front of the shoulders--and the triceps assist your pectoral muscles. Strengthen them and you can use heavier weights for even more growth.

Goal 1: Impressive Power!

The bench press is typically--though incorrectly--considered the true measure of a man's strength. A powerful chest will give you an impressive answer to the classic question "Whaddaya bench?" And people will think you must be equally strong in other exercises.

Goal 2: A Thinner Waistline!

Building a bigger, stronger chest also adds size to your shoulders and triceps, widening the top of your body. The larger you are on top, the smaller your waistline appears. So if your diet and aerobic plan are lagging, building a larger upper body will create the illusion of a thinner midsection.

Goal 3: More Fat Burning!

Swimming burns an astounding 280 to 400 calories in 30 minutes, depending on the stroke--with little risk of injury. Stronger pectoral and shoulder muscles give you more pulling power with every stroke and can keep your upper body from tiring out before your legs do. So you can stay in the water for a longer workout.

Goal 4: An Edge in Sports!

A strong chest is a big advantage in sports: setting picks in hoops, pushing off in football. Extra muscle packed onto your upper body also protects you against errant elbows and intentional punches. Build a bigger chest and you'll dominate.
Build the Perfect Chest

More Size, Greater Strength

There are two approaches to building an impressive chest. "The classic method is to isolate the pectoral muscles and minimize the involvement of other, secondary muscles," says celebrity trainer Steve Lischin, M.S., NASM, C.P.T. "However, a smarter plan for more strength and power begins with teaching your chest, shoulders, triceps, and other upper-body muscles to work together." Compound exercises that involve your upper body and incorporate functional core strength will get your muscles working together. This plan gives you exercises that isolate your chest muscles for size and exercises that integrate your shoulders and triceps for strength.

The Workout

You'll start the routine with a bench-press superset: a barbell bench press immediately followed by a dumbbell bench press. (The dumbbell press can be performed on a stability ball to develop core strength.) Then you'll follow with exercises from the other four sections of the workout. This mix places your body in various positions to thoroughly train your middle, upper, lower, inner, and outer pectoral muscles, as well as your shoulders. The workout finishes with a power move for your triceps, the weakest of the muscle groups that contribute to chest strength.

Muscles must rest to grow. Perform the workout twice a week, but listen to your body--if you feel sore, do the routine only once a week.
Source: www.menshealth.com

How to Build Oblique Muscle

2009-07-10T15:10:00.003+05:30

Aside from an actual six pack, the oblique muscles help frame your abdomen and give it a great look. In this article you will learn about the necessary workouts and nutrition that go hand in hand with building oblique muscles.

The most important thing to remember here is that you need a low enough bodyfat percentage in order to see the oblique muscles. The same applies to your abs. So it's important that your diet is correct in order to reach a bodyfat percentage that is low enough to begin to see the obliques. To lower your bodyfat percentage, you need to widen the gap between calories burned vs. calories consumed. The "calories consumed" part of the equation should obviously be lower than the "calories burned" part. The bigger the caloric deficit, the more fat you will lose and the more your bodyfat percentage will drop.

From a workout perspective, performing a combination of ab crunches, twisting ab crunches, and oblique specific exercises is ideal. A great exercise to target the obliques is performed by holding a dumbbell in one hand down to your side. Keep your lower body stationary as you drop your torso directly to whichever side you're holding the dumbbell, and then raise back up. This targets the obliques and will help you put on oblique muscle.

It's very important to understand that you need a low bodyfat to see your obliques. Otherwise if your bodyfat is too high, it doesn't matter how many oblique exercises you perform, you will simply never see them. In fact, you will make it worse because the added muscle will only add size underneath the fat, which can give you the appearance of having a higher bodyfat percentage.

Basic Muscle Building For Beginners.

2009-06-17T16:40:00.001+05:30

I've been muscle building for a couple of years and remembered how difficult it was to get started. After talking to some mates who were trying to get into muscle building i realised most beginners dont know where to start.- What excersises should i do? How do i get the techniques sorted? Should i get a program? How much can i lift? Is it possible to lose weight and gain muscle? How should i warm up? Why are my friends getting stronger faster than me?The list could go on for ever im sure but if you ask yourself theese questions then you should read on and i will try to give you an understanding and synopsis on the beginings of muscle building. I will also try to introduce you to some of the things I intend to help you with along the muscle building experience.

To begin with, you must understand their is a couple of different weight training approaches you can take for example, the muscle building approach and the strength building approach. The Muscle building approach will mean you focus on improving your muscle size as apposed to general strength. On the other hand stength building approaches will mean you intend on improving your strength instead of size. I will go through this more later, this is just people to catch them up.Before i explain further about muscle building you must understand how important saftey is. Dont do muscle building at home unless you have a lot of experience in weight lifting. To start with you will probably want to join a local gym and get experience. Make sure you always have a partner with you. It might be an idea to find a friend who might want to join you when weigt lifting and muscle building. Otherwise try to ensure there is supervision at the gym and if you have concerns, worries or questions, ask someone.

Their are probably hundreds of excercises for every muscle group when muscle building make sure you get the technique right. This will mean you get best results and stay safe. I'll go over technique later. For now i will try to list some of the more common excercises and also the muscles. Some excercises work more than just the muscle you intended to work (e.g chest press doing triceps) so try not to over work yourself.Sholders - Sholder Press, Incline Bench PressChest - Bench Press, Close Grip Bench Press, Fly Press, Incline Bench Press, Body DipsTriceps (arms) - Bench Press, Close Grip Bench Press, Body Dips, Tricep CurlBiceps (arms) - Bicep Curl, Chin Ups, RowsBack (high) - Chin Ups, Rows, Pull downBack (lower) - Squats, Dead lift, Pull downLegs - Squats, Leg curlI hope you may have learnt something already from Muscle Building. If not, please dont give up, more information is available at Muscle Building For Beginners. Good Luck.

Source: fitnessmen.blogspot.com

The Sexy Hunk Of The Week (Prateek Bhardwaj)

2009-05-19T12:09:00.001+05:30

Q- Can you give us some background about yourself?

A- My real name is prateek bhardwaj, interesting in body building since age of 14 when i seen arnolds movie commando and pumping iron. Now doing b tech, live in Ajmer with family.

Q- What got you started in bodybuilding?

A- Started at home, when I was in class two, did exercise with a single dumble and a brick and spring, when I went gym for the first time at the age of 14,everyone asked ,why you join so early?

Q- What is it about bodybuilding that you love so much?

A- One can looks smart even after the age of 40 by doing exercise like salman khan.

Q- What are your favorite and least favorite exercises?

A- Favorite one is arms. I don’t like to do thyies and shoulders.

Q- What are your tips for the beginner, intermediate and advanced bodybuilder?

A- Beginners should not leave the exercise after half or one year, if they not get good results, they should continue the exercise for long period, diet is more important then exercise, not only protein and carbo but also fat is essential for a perfect body, after doing exercise on a particular body part, minimum 2 days gap is require for recovery.

Q- Where do you stand on the use of steroids and supplements?

A- Steroids are unnatural, can disturb our hormones balance, and supplements are very expensive, everyone can not afford, so natural diet like soyabeen, sproute, butter, is good.

Q- What are your future goals?

A- To get a extra ordinary, symitrical body. Not huge size but attractive like john rambo!!

Q- What is the toughest part about bodybuilding for you?

A- It required so much time and money, not possible for students and job workers.

Q- Can you tell us a bit about your on season, off season, diet, lifting and cardio routine?

A- I only go to gym one a month in a year.off seasion,i do only biceps,at home once a week.

2009-03-31T15:51:00.000+05:30