JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

 JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

Day 1: AM  Back, PM  Back, trapezius

Day 2: AM  Chest, PM  Biceps, forearms, calves

Day 3: Rest

Day 4: AM  Hamstrings, PM  Quadriceps

Day 5: AM  Deltoids, PM  Triceps

Day 6: Rest

 Back and trap workout :
EXERCISE                                               SETS    REPS
Morning: Back
Front chins                                               4          8-10
Reverse-grip front pulldowns               3          8-10
Reverse-grip barbell rows                     2          8-10
One-arm dumbbell rows                         3          8-10
Seated cable rows                                   3         8-10
Hyperextensions                                     2         10-12
Afternoon: Back, Trapezius
Deadlifts                                                     5        8-10
Machine pullovers                                    5        8-10
Dumbbell shrugs                                       3        8-10
Behind-the-back barbell shrugs             3        8-10
Upright rows                                              3        8-10
Jay Cutler’s 2004 Bodybuilding Routine. After a failed 2003 Mr. Olympia attempt, Jay tweaked his routine. He moved away from double splits, increased his intensity, and decreased his training volume.
Day 1      Thighs
Day 2      Chest, calves
Day 3      Rest
Day 4      Shoulders, arms, abdominals
Day 5      Back, trapezius
Day 6      Rest
Example back workout from 2004:

EXERCISE                                                               SETS    REPS
Two-arm Hammer Strength machine rows      3         8
Barbell or dumbbell rows                                  3         8
Machine pullovers or seated cable rows        3         8
One-arm Hammer Strength machine rows      3         8
Seated dumbbell shrugs                                   4         8-10
Deadlifts *                                                           3-4       8

 Note: Jay Cutler alternated deadlifts with hyperextensions every other workout.
Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.

Monday – Delts, Traps, Triceps & Abs:
* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise with Olympic Bar 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps
* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Superset: French Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps
* Traps Shrugs 4 sets x 12 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Tuesday – Back:
* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps

Wednesday – Off(REST)


Thursday – Chest, Biceps, Forearms & Abs:
* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps
* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps
* Forearms Reverse Curls 6 sets x 15 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps
print Click Here For A Printable Log Of Thursday.

Friday – Quads:
 Leg Extensions 3 sets x 20 reps
 Leg Press 4 sets x 12 reps
 Squats 4 sets x 6-10 reps
 Lunges 3 sets x 8 steps per leg
 Leg Extensions (heavy) 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:
* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps
 Calves Standing Calf Raise 4 sets x 10 reps
 Donkey Calf Raise 2 sets x 10 reps
 Seated Calf Raise 3 sets x 10 reps
 Abs Crunches 3 sets x 20 reps
 Rope Crunch 3 sets x 20 reps
 Hanging Leg Raise 3 sets x 12 reps
 Leg Lifts 3 sets x 10 reps

CHRISTIAN BALE WORKOUTS AND DIET

 CHRISTIAN BALE WORKOUTS AND DIET

What most people don’t know about Christian Bale is that he has made many


transformations to his body over the years. Some were good and some bad.


 For his role in the Machinist he had to actually lose over 50 lbs and he actually
 did it.


 He lost almost all his muscle to become an anorexic psychopath for this role.


 Many doctors told him this was not healthy and there were many health risks but he still did it.

Christian Bale's workout for Batman consisted of compound, explosive
 exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.


 WORKOUTS ROUTINES

Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.

Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:

10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.






DIETING ROUTINES 

 If we count him as having 1-2 grams of protein per pound of body weight that
  means for a guy that weighs 180lbs he was consuming between 180-360
 grams of protein a day! When you consider that an average chicken breast

contains approximately 30 grams of protein that means whey protein was his
 best ally and it should be yours too when trying to get some lean muscle on.
 Whey protein powder not only contains a large amount of protein, but it is the
 most affordable and most healthy way to supplement your diet to get the best
 possible gains.


 Christian Bale duly abided by the recommendations of a professional, eating a

 meal every 2-3 hours. Not just any type of meal will do though, as it has to

be a perfect balance of proteins, carbohydrates and fats, with a ratio of 1:2:3.

 The quantity necessary to fuel the body with energy can be calculated by

taking into account that we need about 1-2 grams of protein/pound of

bodyweight.

Ronnie Coleman workouts and diet

Ronnie Coleman workouts and diet

The Ronnie Coleman workouts and diet was developed by Ronnie Coleman in tandem with his doctors and health advisors. As such, they were able to come up with a program that included food that will provide him with the nourishment that he needed, while at the same time including elements that will help him bulk up and optimize his muscle growth

1.Monday – Back
Deadlifts 805lb Sets: 4- 6-12 reps
Barbell rows 585lb Sets: 3 - 10-12 reps
T-bar rows 585lb Sets: 4 - 10 @12reps
One-arm dumbbell rows 200lb - 3 sets 10-12 reps
Barbell curls 200lb Sets: 4 -12 reps
Seated alternate dumbbell curls 90lb @12reps
Cambered-bar preacher curls 150lb @ 12 reps
Standing cable curls 200lb @12reps
Military presses 315lb - 4 sets @10-12 reps
Seated dumbbell presses 170lb - 4 sets @12reps
superset with
Front dumbbell presses: 60lb - 4 sets @12reps
2.Tuesday - Legs
Squats: 800lb - 5-6 sets @ 2-12 reps
Leg presses: 2,500 lb - 4 sets @12reps
Parking-lot lunges: 315lb - 2 sets - 100 yards
Stiff-leg Deadlifts: 315lb -3 sets @12reps
Seated leg curls: 200 lb - 3 sets @12reps

3.Wednesday – Chest Focus

Bench presses: 500lb - 5 sets @12reps
Incline barbell presses: 405lb - 3 sets @12reps
Flat dumbbell presses: 200lb - 3 sets @12reps
Flat flyes: 130lb - 4 sets @12reps
Seated cambered-bar extensions: 215lb - 3 sets @12reps
Seated dumbbell extensions: 170lb - 4 sets @12reps
Close-grip bench presses: 350lb - 4 sets @12reps
4.Thursday – Back Focus
Barbell rows: 585lb - 5 sets - 10 @12reps
Pulley Rows: 400lb - 4 sets - 10 @12reps
Machine pull downs: 350lb - 3 sets - 10 @12reps
Front pull downs: 350lb - 3 sets - 10 @12reps
Incline alternate dumbbell curls: 90lb - 4 sets @12reps

Machine curls: 200lb - 3 sets @12reps
superset with
Standing cable curls: 200lb - 4 sets @12reps
Seated dumbbell presses: 170lb - 4 sets @12reps
Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
Machine raises: 250lb - 3 sets @ 8 - 25 reps
5.Friday – Legs
Leg extensions: 300lb - 4 sets - 30 reps
Front squats: 585lb - 4 sets @12- 15 reps
Hack squats: 900lb - 3 sets @12reps
Standing leg curls: 125lb - 3 sets @12- 15 reps
Lying leg curls: 200lb - 4 sets
6.Saturday – Chest

Incline dumbbell presses: 200lb - 4 sets @12reps
Decline barbell presses: 500lb - 3 sets @12reps
Incline dumbbell flyes: 130lb - 3 sets @12reps

Decline dumbbell presses: 170lb - 3 sets @12reps

Lying cambered-bar extensions: 215lb - 4 sets @12reps

triset with 

Machine dips: 360lb - 4 sets @12reps

triset with

Seated cambered-bar extensions: 215lb - 4 sets @12reps
Donkey raises: 450lb - 4 sets @12reps
Seated raises: 270lb - 4 sets @12reps
Crunches: 3 sets - failure
7.Sunday – OFF(REST)



DIETING ROUTINES

Ron is famous for his al chicken diet and in his several video and online interviews he admit that chicken diet is his favorite and this diet plays an important role in the growth of his strong muscles. Besides chicken and beef, Ronnie Coleman also includes all seasonal foods in his diet, he believes that every season put some unique effects on human body and it is very important for human beings to adopt their foods and living according to the season. In winter season Ronnie Coleman like to eat a lot of fresh water fish which are specially imported from Arizona fresh water rivers and in summer season bananas and pineapple become his favorite foods and sometimes he eat upto 12 dozen bananas in a single day.

Ronnie Breakfast:-
His breakfast is consisting on a very heavy meal; he likes to use protein rich foods and dairy products including butter, creamed milk, roasted chicken, etc.
Big Ron Lunch:-
We heard from various sources that his lunch is consist on fast foods only, he is mad about KFC zinger double chicken burger and he normally eat 4 to 5 king size chicken burgers during his lunch time.
Ronnie Coleman Dinner:-
His doctor recommends him to use 4 cup of grits with baked potatoes during his dinner and from the last 7 years he is strictly following the food instructions of his private doctor.

Scarlett johansson workouts and dieting

Scarlett Johansson workouts routines

Scarlett Johansson workouts and diet,
 it seems, is eager to do her best Black Widow take for “Iron Man 2,”therefore working out and having a leaner body has become a top priority for her.
 In this sense, one of her most recent appearances confirms that results will not fail to show soon enough.She is an actress but she works hard for her body. You don’t have to be an actress to have a fit body like hers. Remember: perseverance and a little bit of smarts almost always give you the results you seek.



Workouts Routines





Scarlett Johansson  Workouts routines has become a popular topic after she donned the tight black outfit as Black Widow in Ironman 2. Let’s look into her workout routine and nutrition and we’ll break down how you can get a body like Scarlett.Scarlett's workout was mostly based around bodyweight strength movements: Lots of variations of lunges, pushups and chinups.  Strom is a fan of mixing squat jumps and jump lunges into circuits of squats and split squats to really jack up the intensity.


 Circuit Training - The foundation of fat loss workouts - circuit training just works for fat loss.  A few years ago this would be news, by now everyone knows that circuits of strength training movements is THE way to build an effective fat loss workout.
 Bodyewight strength training: Squats, lunges, split squats, chinups - Intense full body movements are fat loss workout staples.

Explosive movements: Kettlebell training, jump lunges, jump squats - For intermediate and advanced workout girls, these explosive movements take your workouts to the next level.

Dieting Routines 

For Diet focus on the proteins and dump the bad stuff. She ate lots of proteins in the form of eggs, fish and turkey. Healthy fats came from virgin olive oil and avocado and low GI carbs were provided by foods like quinoa.

Breakfast: 2 egg omelets, oatmeal with fresh berries

Lunch: Quinoa and turkey salad(spring onion, olive oil, fresh lemon juice)
Snack: Almonds and apple

Dinenr: Steamed fish plus vegetables(red onions, cabbage, broccoli) Remember to drink plenty of water throughout the day.

JOHN CENA WORKOUTS AND DIET

                JOHN CENA WORKOUTS AND DIET

How John Cena gets those big guns! The WWE Muscleman explains his workout for huge arms! How John Cena gets those big guns! The WWE Muscleman explains his workout for huge arms! WWE wrestler John Cena is known for his incredible stature, after all, he's been working out since he was 18. After competing in some bodybuilding shows in his late teens and early twenties Cena set his sights on Wrestling. Now at 32 years old John Cena certainly knows his body and currently standing at 6ft 1" and 240 pounds is certainly in the shape of his life. But how does he do it? Here's a glimpse into Cena's arm routine. John Cena Workout & Diet 1)

1) SEATED ONE-ARM DUMBBELL OVERHEAD EXTENSION Cena sits on a bench with a dumbbell raised behind his head, so that his upper arm is vertical and his elbow is extended. To begin the movement, he lowers the dumbbell as far as he comfortably can behind his head, which usually results in the weight touching his upper back lightly in the bottom most position. He pauses for a second in "the hole," feeling an intense stretch along the entire length of his triceps, before raising the weight back to the starting position, making sure to keep the upper half (i.e. the biceps and triceps) of his working arm stationary. However many reps he completes, he matches that with the other arm to prevent the creation of a strength imbalance or exacerbating any existing imbalance.
 2) CLOSE-GRIP CHIN Cena hangs from a bar overhead using a narrow, underhand grip. Pulling, rather than jerking, he lifts his body till his chin approaches the bar. Lowering himself slowly, he returns to the starting position and repeats. (If you have trouble lifting your bodyweight for the number of reps listed, Cena recommends using an assisted version such as the Gravitron machine.)
3) PREACHER-BENCH EZ-BAR CURL Cena positions the seat pad so that when he sits down his elbows rest nearer to the bottom than the top of the vertical side of the arm pad. He holds a weighted bar with a shoulder-width grip and bends his elbows slightly before the rep even begins. He flexes his elbows in earnest to begin curling the weight at a moderate pace, under control. He stops once the bar nears his chin, squeezes his biceps hard for a one-count, then slowly lowers the bar back down, rather than simply letting it drop.         

  4) PARALLEL-BAR DIP After selecting parallel dip bars that are slightly wider than shoulder-width apart, Cena lifts himself using a neutral grip (palms facing his body) until his arms are fully extended and his torso is nearly upright. (The closer your arms are to the sides of your body, the greater the triceps stimulation.) In this starting position, his knees are bent 90 degrees and his ankles are crossed. Without letting his elbows flare out and keeping his torso as vertical as possible, Cena bends his elbows to lower his body as far as he comfortably can in a controlled descent, at which point he feels a stretch in his shoulder joints. He straightens his elbows to lift his body back up, pushing until his arms are fully extended. If you're a beginner and find the dip exercise too difficult, try going through a shorter range of motion and then gradually increasing the depth. Also useful are machines that allow you to do the exercise with less than bodyweight. 5) STANDING ALTERNATE DUMBBELL CURL Holding a pair of dumbbells at arms' length so that his palms face each other, Cena stands with his feet approximately shoulder-width apart, knees slightly bent, torso erect, low back slightly arched and abs tight. He begins curling one dumbbell toward his shoulder, turning his wrist as he goes so that by the time the dumbbell approaches his shoulder, his palm is facing up. At full contraction, he squeezes his biceps hard and then lowers the weight back down to his side. He repeats using the other arm, continuing in alternating fashion until he completes his reps. TRAINING SPLIT DAY BODYPARTS TRAINED 1 Upper body 2 Lower body 3 Cardio 4 Upper body 5 Lower body 6 Cardio 7 None

diet

NUTRITION AND DIET: John's diet is the most important aspect when it comes to keeping in shape. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique he has. Typically a days nutrition intake would be: Breakfast: 8 eggs, 8 whites, two yellows and 100g of oatmeal with applesauce or raisins. Midmorning snack: protein bar Lunch: 2 x Chicken Breasts, 100g Brown Rice and veggies Mid-afternoon snack: Tuna in Wholewheat Pitta Breads Pre-Post Workout: Whey Protein Shake and a Banana Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad. Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese Slow Release Proteins)

Ranbir kapoor's workouts and diet

Ranbir Kapoor’s Workouts and Diet

Ranbir Kapoor’s Workouts and Diet Plans Share Ranbir Kapoor has personal trainer Pradeep Bhatia to thank for his physique. Bhatia has been training RK for three years now and was introduced to the star by his mom, Neetu Singh whom he trained for a while. Ranbir Kapoor With His Trainer Pradeep Bhatia Special needs “Ranbir has no time to visit a gym regularly due to his erratic shooting hours. He was looking for a personal trainer who can be with him on a full time basis.” Pradeep travels to all the actor’s shoots and makes sure he doesn’t miss his workouts and eats right. Details Ranbir Kapoor works out at Sanjay Dutt’s gym six days a week for about 45 minutes to an hour and 15 minutes. Pradeep offers details about the actor’s workouts. “ Ranbir does hardcore gymming and isn’t too fond of swimming or yoga. He likes working on his chest and back but cringes when he has to work on his legs as he finds it painful. He likes to listen to music while working out.

DAILY WORKOUT Includes a cardio for five to 10 minutes to warm up. Ranbir concentrates on different body parts — chest and back, shoulder and legs, biceps — on different days. He also does kickboxing once in a while.

 DIET PLAN Pradeep calls Ranbir “a foodie” but with “less appetite”. He keeps a close watch on Ranbir’s diet and has given him the following diet chart. BREAKFAST: Milk with cornflakes and a banana/Egg white omelette and brown bread toast with a glass of fresh juice. Black/espresso coffee. LUNCH: Tandoori chicken with daal and two chapaatis. DINNER: Grilled salmon, fish, and chicken. ON THE SETS: Fruits and juices, green tea and Darjeeling tea. SUPPLEMENTS: Multi- vitamins and whey protein shakes twice a day — after workouts and after dinner. WEAKNESSES: A weakness for a soft drink he endorses. A slice of cake, every now and then.

Effective back workouts

Back Exercises

Back Muscle Anatomy

There are three primary muscles groups in the back - the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spinae muscles in the lower back.

There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles.

The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side. This muscle group when well developed gives the upper body that V shape. The lats originates from attachments along the spine and inserts with a large tendon to the humerus (upper arm bone) on each side of the body.

The erector spinae muscles of the lower back are like two thick columns of muscle on either side of your spinal column. The spinal erectors run from the base of your pelvis to almost the full length of your spine. However, they are most easily visible from the middle to the lower back.

Back Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

Tip - You can fully contract the lats only when you arch your back. When training your lats, arch your back in the fully contracted position of each lat exercise to maximize the peach contraction and get full lat development.

For each back workout pick 3-4 of these exercises and do 4 sets for each exercise. You can vary the exercises you do for each back workout.






Bent Barbell Rows

This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Keep your upper body at a 45-degree angle to the floor and arch your back.
Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep. Keep the tension on the muscles.

Seated Pulley Rows

This exercise is good for working the latissimus dorsi, spinal erectors, trapezius, biceps, and forearms.


Attach a narrow handle to a low cable pulley. Sit in front of the machine and grab the handle with both hands. Brace your feet and keep your knees slightly bent.
Lean forward and straighten your arms to stretch your lats completely. Hold this stretched position for a second. Then pull the handle into your stomach and sit up straight. Arch your back and squeeze your back muscles, hold this position for a second to maximize the peak contraction.

Deadlifts

This is one of the best power building exercises that you can do. Deadlifts work the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals.


Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.
Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Pull your shoulders back. Then lower the bar back to the floor.

1 Arm Dumbbell Row

This exercise works the latissimus dorsi, trapezius, biceps, and the forearms.

Kneel on a flat exercise bench with one knee, you other foot placed on the floor beside the bench. Support your upper body by placing your hand on the end of the bench. With your other hand grab a dumbbell. Keep your back flat and let the dumbbell hang down at arms length.
Keeping your elbow close to your side, pull the dumbbell directly upwards until it touches the side of your torso. Squeeze your back muscles for a second to maximize the peak contraction. Lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Lat Pulldowns

The lat pulldown works the lats, rear deltoids, biceps, and forearms.

Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad.
Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back and pull the bar down in front, try to touch the bar to your chest. Hold this position for a second to maximize the peak contraction. Straighten your arms to the starting position.

Best bodybuilding tips

       Bodybuilding tips for better results

 Diet - You wouldn't try and build a log cabin without logs, would you? Imagine yourself in the woods with the fixtures and nails and insulation and trying to figure out why you can't get that cabin built. Pretty stupid, eh? And yet there are countless weight lifters out there trying to figure out why they can't make muscle gains while eating without any concern for what the body needs to build muscle. Bodybuilding training without providing the body the nutrients it needs to grow is as stupid as the log cabin story. Your diet will be the number one factor in your success. More on the Weight Gain Diet.

 Change - It would be nice if we could just find a routine that works and repeat it over and over until our goals were met. Unfortunately, it doesn't work that way. The body becomes accustomed to the rigors we put it through and builds itself accordingly. If it knows you're coming at it with three sets of ten at X weight, it will realize from past experience (the previous 6 months of you doing this every Tuesday and Thursday) that it has what it takes to conquer this and your following workouts. It won't react. It has adapted. You must constantly be changing things up to continue your gains. Always keep the body guessing. Check out a chart of suggested time-to-time changes to make with your weight training routines.

 Sleep - "The body builds itself at rest, not in the gym." You hear that a lot in weight training circles and you should pay attention. It is easy to think of sleep time as lost time but, if you are out to improve your physique, this couldn't be less true - sleep time will be your most productive bodybuilding training time. Stop getting up with an alarm clock, get up when your rested and you'll start getting up bigger and bigger every day. This means eight plus hours for most people. You're wasting those hours at the gym if you're not using this bodybuilding tip to allow the body a chance to show what it can do.

One Hour Workouts - Yes, you can probably sustain more than an hour of intense weight lifting without dropping dead. And you may really enjoy your weight training and not be able to get enough of it in just an hour. But would you still do it if you knew it was doing you no good to go beyond that hour threshold? That you could be doing yourself harm, depleting your muscles of protein? If you answered "yes," than good luck to you - you're going to need it. Intense workouts should be kept under an hour unless you're juiced or genetically superior to most of us. Intense exercise is progressively less effective beyond that time.

Plan - "What are you doing and why are you doing it?" If someone came up to you in the middle of a workout and asked you that question, what would you say? First, I hope you'd give them a nasty look and tell them that it is not okay to disturb you in the midst of a workout. But then, after your bodybuilding workout, you should have an answer to this question. You should have a goal and a plan to accomplish that goal. It isn't enough to throw weights around. Know what you are doing and why you are doing it. If what you are currently doing doesn't work, at least you will be able to cross it off the list as the wrong approach. If you don't know the what's and why's, how do you expect to ever get anything back? Have a plan and stick to it long enough to know whether or not it is the right plan

 Overtraining - Note that a good many of these bodybuilding tips are trying to force into your consciousness that doing too much weight lifting can be a bad thing. It can be a bad thing and the most frustrating of all ways to fail in your quest to gain weight fast. Afterall, it comes about because you have an abundance of the motivation to get to the gym and do the hard work, a factor that is missing in many prospective physique-changers.

Water - Water is a miracle supplement. The benefits are truly limitless. Do not depend on your body to tell you when it is thirsty. As an athlete, you need to dictate to your body what it needs - one 8 oz. glass for every 10-12.5 pounds of bodyweight per day will improve your bodybuilding training results as well as your overall health. It will help the kidneys deal with the extra protein and it will circulate the nutrients throughout the body. If the great nutrition you intake to help your muscles grow never reaches your muscles, what is the point? Water is the transportation system to the muscles. Drink it. More on Water and the Importance of this Tip.

Warming Up - Before stretching (which you must do as well) you need to do a warm-up. I'm not talking about your warm-up sets(which you must do as well), I'm talking about raising your body temperature a little. Following this bodybuilding tip and doing a little light aerobic exercise as the first thing you do in the gym will go a long way to helping you have the most productive workout possible.

 Supplements - Supplements will not be the reason for the success or failure of your weight training programs. They are not a necessity by any means - not if you can get all you need from your weight gain diet. However, this is an extremely tough if not impossible thing to do. Therefore, with the goal to gain weight fast, you should not ignore the ability of supplements to take your results to a new level. This doesn't mean that you should buy every ridiculous supplement on the market (there are many ridiculous ones). Be smart with your supplementation and spend your money on those with a track record and proven results. Check the Bodybuilding Supplement Guide for a proven effective plan.

Best suppliments tips

                          Tips for suppliments

 Protein protein is the main suppliments to build up muscles. If you are looking to get back into shape and have spent much time in the vitamin and supplement aisle, chances are that you have seen the rows and rows of protein bars and powders. There is no doubt that it takes protein to build muscle, which is made up primarily of protein, but getting in the right amount of protein can take a lot more dedication than many people have. Look for ways to make protein supplementation easier and more effective on your body so it doesn't have to be a chore. Once you start to see results, the pains of protein supplements will soon become a thing of the past. WHEY PROTEIN AFTER WORKOUTS BodyBuildingForYou.com recommends whey protein as a means of recovering after workouts. Whey protein absorbs quickly into the bloodstream and when used within 45 minutes of the end of your workout it can help to rebuild the muscles that were damaged during your workout. MIX THINGS UP Protein can be difficult to swallow if you don't like the taste of it. While a chocolate protein shake may look a lot like a chocolate milkshake, it doesn't taste much like one. Find healthy ways to change your protein shake while still maintaining its quality as a healthy meal. Add a scoop of natural peanut butter or a banana for flavor. Mix it with low-fat milk instead of water for a creamier texture. If your protein shake tastes better, it will be easier to drink. CONSIDER CALORIE CONTENT Not all protein supplements are created equal, and what works for one person may not be the best for you. Dietivity.com recommends checking the calorie content of each protein supplement before you take it, as some are loaded with calories. A 350-lb. bodybuilder may need more calories to get through the day than a 125-lb. soccer mom looking to get into shape. Figure out where you fall as far as the number of calories you need in a day and find a protein supplement that has enough calories for you but not too many to defeat its purpose.

Creatine
What is creatine? Creatine is one of the most popular sports supplements on the market and is used by bodybuilders, athletes, sportsmen and women alike. Creatine is a compound made naturally in our bodies as an energy replenisher. It is manufactured in the liver, kidneys and pancreas and secreted into blood for transport to muscle (amongst other) tissues. Its chemical name is methylguanido-acetic acid, formed from the amino acids arginine, methionine and glycine. Does creatine work? Well no supplement 'works' per se; supplements merely 'supplement'; but, yes, creatine, when consumed in correct doses, will help the individual receive the desired effects. Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, a few individuals do report that they have not noticed any notable improvements from using creatine. What does creatine do? Creatine has a number of major functions as a sports supplement. All of these functions revolve around its function as an energy replenisher through it forming the creatine phosphate molecule. What is creatine loading? Creatine loading is where the subject takes a high dose of creatine for the initial few days which is then followed by a maintenance lower dose for a few weeks. Some studies have shown that this achieves a higher concentration of muscle CP then by simply taking a maintenance dose alone (Greenhaff, et al 1993). There are a number of loading regimens, but the following one seems to be optimal and most cost effective: Loading phase: 10g per day, as 2 x 5g servings for 5 days 5g per day, for 5 days 3g per day, for 7 days. Maintenance phase: 2g per day, for 5 weeks. Is creatine loading really necessary? This is very controversial as there are researchers like Greenhaff, et al (1993), who show that it is beneficial to load, and others who show no benefit. The ones who show no benefit recommend 5g per day only for 6-7 weeks and claim that supplement companies advocate loading merely as a way of trying to sell more creatine. If you compare this to companies who advocate a 10g, 15g or eve 20g loading phase and maintenance of 5g per day, then the non-loading advocators are correct. However if you compare 5g per day to the example above you will use a lot more creatine over the few weeks by not loading; (Over a 52 day period using 5g per day throughout uses 260g in total; compared with just 166g in the above regimen). Do I need to cycle creatine? After the maintenance phase you may desire a period of rest from using creatine, or you may go straight back on the loading phase. If you want to have some time off, have at least 2 weeks. There is no evidence that cycling creatine is any better than using is constantly. Anecdotally, there are mixed reports about cycling. When during the day should I take creatine? Creatine can be consumed any time of the day, as it is stored. Many experts advocate taking it immediately post workout, which is not only unnecessary, but also impractical, considering other nutrients which are consumed at this time. Furthermore, after a gruelling workout, you may feel a little sick and gulping down a creatine drink would not be desirable. What do I mix creatine with? Creatine is even more effective when taken with simple carbohydrates. This is due to the effect carbohydrates have on insulin release, and the insulin in turn helps muscle cell uptake of creatine. It has been suggested that a formula of roughly 35g of dextrose plus 5g of creatine monohydrate is the optimum for an effect, though this amount may be a little excessive. Studies on a range of athletes from different sports have shown creatine plus carbohydrates to produce better performance than creatine alone A creatine serving is often preferred in a hot drink (for example tea / coffee) so it dissolves more easily, with a teaspoon of sugar and consume some fruit or fruit juice at the same time. Another idea is to drink your creatine in a hot full sugar cordial drink, like blackcurrant. However do not mix creatine into boiling fluids as creatine is destroyed at very high temperatures, let your drink cool to drinkable temperature before adding the powder. What are the side effects of creatine? Creatine monohydrate has been shown in numerous studies to be, safe, even in large quantities (Robinson, et al 2000), nevertheless there are some side effects of creatine which you need to be aware of before commencing its use. Due to its effect on fluid balance after consuming creatine it can cause mild irritation to the stomach and nausea for a short while. This is particularly apparent during the loading phase. Whilst this is a little unpleasant, it is harmless and minimised if you consume plenty of fluid. For this reason I also wouldn't recommend you use creatine at times when you are prone to feeling a little sick, e.g. immediately after training or first thing when you wake up. Quite intense muscle cramps have been reported in many athletes who supplement with creatine, which could lead to injuries, and impair performance. Muscle cramps tend to be more prevalent in more energetic sports like athletics and football, rather than bodybuilding. Some users have reported headaches, but again, drinking plenty will help prevent this side effect. Does creatine affect the kidneys? In the clinical setting, creatinine levels are measured to assess kidney function. Creatine supplementation raises creatinine levels, although it is completely non-toxic to the kidneys (Robinson, et al 2000). If you are supplementing with creatine and your doctor is running some blood tests, it is imperative that you inform him that you are using creatine otherwise this could give misleading information. Pre Workout Various studies have been made to analyze the effectiveness and benefits of using pre and post workout supplements. According to some studies they are useful while some suggest that they are harmful to health, however in most of the cases advantages overweigh disadvantages. Why Supplements Are So Popular? Dietary supplements have become so popular among athletes, bodybuilders, weight lifters and all those who are involved in any sort of athletic activity because all of them want to excel in their respective field and to increase their muscle building properties. The use of protein supplements is popular among bodybuilders, athletes and weight lifters because they desire to increase muscles in size and to reduce the muscle break down. Whey protein is one of the essential nutrients in most of the supplements because it is well known to promote the muscle building process. Casein protein is popular to maintain the level of amino acids in the blood stream, caffeine and beta – alanine is also important ingredients of the supplements to improve muscle growth.

Pre Workout
 Why Pre Workout Supplements are used? There are various supplements available in the market with different benefits and they are categorized according to the timing of supplements to use such as some supplements are known as pre workout supplements because they contain some ingredients to intensify energy, stamina and endurance in every workout session for extended periods of time. In the previous years the use of supplements was not so popular and most of the bodybuilders don’t use them until expert and professionals don’t assure them to get the optimal benefits. Now it is not difficult for anybody to get information about the supplements and benefits associated with these supplements. Before using these supplements it is important to know that how these supplements are formulated and which ingredients they contain to help bodybuilders and athletes. Caffeine, amino acids, glutamine and arginine are the important ingredients of preworkout supplements to offer various benefits to intensify the performance level. Nitric oxide is the most important ingredient in most of the supplements to construct muscular tissues and will increase the blood flow into muscle tissues due to which muscle absorb more nutrients and become stronger and bigger. Another benefit of Nitric Oxide is to help constructing attractive physique that is desired by every bodybuilder or athlete in order to get appreciation of their fans. There are countless benefits of Nitric Oxide for bodybuilders and athletes, but one thing that need to be taken care of is to get medical recommendations before using it so that health complications can be avoided in case if over dosage or timings to use it. Using supplements before workouts is important because performance in the workout sessions and competitive events is dependent on its use.

 Amino Acid
 Amino acids are the building blocks of proteins. They build the cells, repair tissues, are responsible for the production of enzymes, and play a key role in mental health. The breakdown of proteins into amino acid is the first amino acid function. From here the amino acids combine with nitrogen where they can then be transformed into thousands of different protein forms that the body can use. Some amino acid basics you should know; there are 20 amino acids that the body uses to construct proteins. These are broken down into essential amino acids and non-essential amino acids. What is an essential amino acid? Amino acid basics include the fact that there are 8 amino acids that the body cannot manufacture and these are called essential amino acids. These amino acids must be supplied in our food. However, the term non-essential should not mislead you. All amino acids are essential for proper protein synthesis. Other Amino Acid Information: Vitamin B6 and Vitamin C are the vitamins needed for amino acid metabolism and to help with the absorption of amino acids. Include these vitamins with your amino acid supplements If you are taking amino acid supplements, L-Forms are recommended as they are more acceptable to the body. Check that your amino acid supplement contains all the essential amino acids in the right proportions. If you are taking a single amino acid as a supplement, taking it with empty stomach may help its absorption. Keep in mind, the amino acid basics; amino acids work best when all of essential and non-essential ones are provided to the body.

Effective Abs workouts

Abs

Crunches

This exercises are so easy that Most already know how to perform this exercise. It is basic, yet highly effective. Abdominal crunches can be performed on various surfaces (mats, balls, etc.).
Instructions:
From the supine position (on your back), contract your abdomen, then return to the starting position. The neck should elevate only a few inches from the ground. Never crank the neck. It should literally remain in a relatively static position during the entire movement. Crunches should be performed in a slow and controlled fashion. You should exhale as you contract your abs.

 Twisting Crunches
Twisting crunches are similar to regular crunches, except the main focus is on the oblique muscles, which are located on the sides of the abdomen.
Instructions:
From a supine position (lying down on your back with head facing up), crunch the abdomen. As you near the end of the movement, twist your torso as far as you can. Focus on "crunching" each side of your abs. When done correctly, you should feel the burn in the oblique muscles.

Bicycle

Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
Switch sides, bringing the left elbow towards the right knee.
Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
How to:

Lie on the floor and extend the legs straight up with knees crossed.
Place your hands behind the head for support, but avoid pulling on the neck.
Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
Lower and repeat for 1-3 sets of 12-16 reps.

Long Arm Crunch

The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.
How to:

Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
Contract the abs and lift the shoulder blades off the floor.
Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
Lower and repeat for 1-3 sets of 12-16 reps.
You can add intensity by holding a light dumbbell if you need more of a challenge.

 

Effective legs workouts

legs

Your legs have very strong muscles. No matter which leg workout routine you choose, you'll find that you can lift heavier weights during your leg workouts than with other routines. Not only that, but you'll often find that you can make bigger and quicker gains with your leg workouts. For
example, over the course of a few months, you might find that you're increasing your weights on a weekly basis. When this happens, you really notice your legs taking shape!
If you apply the following leg workout routine, expect huge gains. The key is to use good form, and not to over train your muscles. You need to let your muscles rest in between workouts. Give them 3 or 4 days to rest before training them again. Follow up each workout with a protein shake and your legs will never be the same.



NEGATIVE SQUAT


Stand on your left leg, facing away from a bench. Holding your arms and your right leg in the air in front of you, slowly lower your body until your butt is slightly higher than your breaking point. (Ideally, this should take 5 to 7 seconds.) Sit, then stand up using both legs. That's one repetition. Do six reps with your left leg, then six more  with your right. Complete a set. Rest for 2 to 3 minutes and move on to step 2

SINGLE-LEG SQUAT


Stand on a bench or box that's about knee height. Hold your arms in front of you and flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause for 1 second, then push yourself up. That's one repetition.

LEG CURLS



Leg curl exercises are important for strengthening and building the hamstring muscles. The hamstrings can be used to define the strength of the lower body.The leg curls can be done with a machine or without one.

One of the principal ways to do the leg curl is to lie face down with your leg under the pads.

Then curl your legs upwards and when you are at the highest point, then you can slowly lower your leg down again to the starting position and repeat.

Another variation is the sited leg curl machine. Sitting straight down on a leg curl machine, but your leg under the pads and lift, hold at the top and bring it back down again.

LEG PRESS


The leg press is one of the exercises that are important for building the lower body.

It is especially useful for working the quadriceps, hamstring, gluteus maximus and the calves.

The leg press is important for building strength in the lower body and the bones.

It is usually performed by using a vertical leg press machine that uses weight plates or the cable leg press whereby the user pushes unto a plate that is attached to a pulley system which has a weight stack at the other end.

Execution: To perform the leg press, select the appropriate weight and sit with your back against the leg support.

 It is important to keep your back straight so as to prevent injury. Then with your leg against the plate push until your legs are straight,
then slowly bring your legs back to the slightly flexed position as at the beginning.