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Building chest muscle with superset training

Le 24 juillet 2017, 09:30 dans Humeurs 0

No doubt the chest muscles are part of a large muscle that will boost your appearance as a man. Chests that look fieldy and stocky will be better visible than flat ones.

Lots of exercise programs are offered to form the chest muscles. However with the current lifestyle, you may have limited time to exercise in the gym. Superset training pattern is the solution, with only a short time you can maximize your chest muscle exercise and growth. Here is a pattern of superset exercises for the chest that you can try:

1. Superset A [5 Set]

A. Barbell Bench Press [Up to failure / failure of every set]

B. Dumbbell Pull Over [12 Reps]

2. Superset B [5 Set]

A. Dumbbell Fly [12 Reps]

B. Incline Dumbbell Press [12 Reps]

3. Superset C [5 Set]

A. Bodyweight Dips [Until failure / fail every set]

B. Cable Crossover [12 Reps]

4. Crunch [1 Set] [Until failure / failure, minimum 30-50 reps]

5. Decline Crunch [1 Set] [Until failure / failure, minimum 30-50

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Guide:

1. In the superset training pattern, use the load according to your ability, not too heavy and not too light. Make sure with the load you choose, you can complete the set number and reps that have been determined.

2. Pause break between sets 20-30 seconds, break break between supersets 30-60 seconds.

3. This exercise pattern is not intended for beginners, but if you are a beginner want to try, make sure you are accompanied by others

Strength training, what you need to know

Le 22 juillet 2017, 10:49 dans Humeurs 0

 strength training is needed to build and keep your body strength to a certain level. One way that can increase your muscle strength is through weight training. But, not infrequently your strength does not progress to the next level. This could be because the load you are raising now has not been added for a long time.

Well, so you understand when it's time to increase weight training, consider the following signs.
1. The burden you are using today is no longer a significant challenge

Strength training should make you challenged. Therefore, the essence of strength training is to challenge your muscles trying to limit its ability. That way, your muscles will also adapt to become stronger. But, if the load you are using now no longer challenges your muscles as before, then it is time to increase the burden of your generation.
2. You can lift loads with countless reps

Each strength training exercise should make your muscles feel "hot" in 15 reps or less. When the muscle has reached its limit, you can no longer repeat with perfect movement.

Well, if you can lift the load with the perfect movement of more than 15 reps, or maybe even to lose your count, this means your force load is too easy. It's time to increase the load you use.
3. You never increase the burden of your generation

There are instances where someone who does strength training never raises the burden of his generation. It uses the same load as the beginning of the exercise. If this happens, you need to evaluate your practice. Increasing the burden of training in strength training is very important to make a useful exercise, which makes you stronger over time.
4. Your muscle ability is not progressing

Without making your muscles work harder than usual, the muscles will not be tougher. When doing the exercises, the muscles will be stronger to meet the demands you give them. So, if you continue to provide a portion of that same exercise, your muscles will continue to work at the same intensity, causing your muscles to stop progressing.

If you experience any of the four signs above, it is time to evaluate the exercise and try to tread to the next difficulty level. Take advantage of the following three steps to improve your difficulty level safely and effectively.

Step 1: Increase the weight of no more than 10 percent

For example, if your force load is 30kg, you can add 3kg again. Ten percent additional load will be enough to challenge you safely. Adding a load of more than 10% at once can cause injury. So, develop slowly.

Tips: In the gym, raising the burden with exactly 10% is not always possible. If so, take advantage of the available load with rounding down, not rounding up. For example, you want to add a load of 3 Kg, while the available is 2 Kg and 4 Kg, so choose the 2 Kg.

Step 2: With the new load, stray to do 1-3 sets with 8-15 reps.

Step 3: After you successfully complete 2-3 sets of 15 reps with perfect movement, it's time to move again to the first step and add your load 10 percent again.
 
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You can copy diet menu from obama

Le 20 juillet 2017, 20:47 dans Humeurs 0

Former President of the United States, Barack Obama is not only known to love to exercise. He also has other customs that should be imitated, ie eating healthy foods.

Quoted from various sources, Barack Obama and his wife, Michelle Obama eat healthy foods such as vegetables obtained from the White House gardens.

Also Read: the best weight loss program
In addition, Obama also kept a giant bowl of apples on the coffee table in the Oval Office room for afternoon snacks. The snack is needed by Obama to be more energetic and focused through his days as the number one person in the United States.

Not just preparing apples, when having a passion for snacking, the man who had spent his childhood in Indonesia also included nuts as a snack menu.

Other dietary menus consumed by Obama are broccoli and salmon. Both meals are usually served at dinner. Men 6 feet tall or equivalent to 185 centimeters is also called to have a very good physical health records overall.

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