A Little Known “Thumb Trick” That Will Pump Up Your Pecs!
By The “Muscle Nerd”
Jeff Anderson
I was looking over some of my notes on little “tricks” I’ve picked up along the way for better targeting my chest, and I stumbled across this one that has DEFINITELY helped jack up my “chest day” workouts!
Now every bodybuilder with 6 month’s of “service” under his belt knows that to REALLY add some flare to his pecs, he MUST add Incline Dumbbell Flyes to his chest routine.
But now there’s a way to make this powerful exercise even MORE effective using a breakthrough THUMB maneuver for more FORCEFUL CONTRACTIONS.
Here’s how YOU can take advantage of this awesome new tactic.
1. On an incline bench (set to no MORE than 30 degrees incline), hold a dumbbell in each hand at the starting position (arms extended above you, palms facing each other).
2. With your arms slightly bent, perform a standard flye by slowly lowering your arms to the side. BUT.
3. As you lower them, instead of keeping your hands and wrists LOCKED, ROTATE your hands so that your THUMBS point TOWARD THE CEILING at the bottom of the movement. (Make sure you feel a good stretch in your chest at the bottom.)
4. While focusing on contracting your chest muscles (rather than your arms), quickly raise both arms to the starting position while ROTATING your hands so that your palms face each other again.
This maneuver actually creates an isolated range of motion movement within your pecs resulting in increased muscle contraction and fiber stimulation.
To prove it, try this.
Hold one arm in the flye position while placing your other hand on the chest muscle of the “working arm”.
Now go through the motion of a “regular” flye with your wrists locked, while feeling the muscle movement with your other hand.
Once you’ve reached the bottom of the movement, hold your arm position and rotate your hand back and forth between the thumb “up” and the “normal” position.
Feel that movement in your upper pec?
Good! Now stick a dumbbell in your hand and get ready to GROW!
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4 Myths on Women and Weight Training
By Karen Sessions
Guys…your wife is watching your biceps getting bigger! Is she jealous? Does she want to start “bodybuilding” but is afraid of getting TOO big? She’s secretly want’s that finely chiseled body, too!
Here’s how she can build muscle for a lean, sexy physique without the fear of embarrassing you with bigger arms as you walk down the beach…
There are a lot of myths around women and bodybuilding and they just don’t seem to die. I’d like to share with you an article that sheds light on women and weight training that will pave the path for your wife or girlfriend to adopt the bodybuilding lifestyle with you.
That’s right. We’re going to bust the women and weight training myths right NOW!
Who better to do that, than a woman who weight trains and understands your wife’s fears regarding women and weights?
Women and Weight Training Myth #1 – Weight training will make woman huge and manly
BUSTED – Like most people, when you think of women and weight training you automatically relate that image to the professional female bodybuilder strutting her oiled-up mammoth physique across stage and striking a pose.
What’s NOT mentioned is that 99.9% of the professional female bodybuilders supplement with steroids to develop superhuman muscles.
By the law of nature, women do not produce near the amount of muscle building hormone, testosterone, necessary to build huge swollen, vein-popping muscles. A woman is just not capable of building that type of massive muscle simply by lifting weights.
Bottom line: Weight training will NOT make a woman big and overly muscular.
Women and Weight Training Myth #2 – Women who weight train will lose their breast size
BUSTED – (pardon the pun) Breast tissue is made up of primarily fat tissue. A loss of body fat will results in smaller breast size.
Weight training develops muscle tissue. Adding strength training will develop the underlying chest muscle on a woman and can add more shape to her upper body, creating those eye-pleasing and sexy curves. In addition, a good chest training program will add stunning high cleavage for that perfect fit in a dress or bikini.
To put it bluntly, the only way for a woman to lose her breast size is if she loses a lot of body fat.
Women and Weight Training Myth #3 – A woman’s muscle will turn into fat if she stops weight training
BUSTED – There is an astronomical amount of women who won’t weight train for fear their muscle will somehow magically turn into fat if they stop weight training.
Again, muscle and fat are two completely different tissues responsible for their own functions. Muscle is metabolically active (calorie burning) and fat is metabolically inactive (fat storing).
Muscle CANNOT Ever, In Any Case, turn into fat any more than fat can turn into muscle. One can only build or lose muscle OR gain or lose fat. The two separate tissues are not interchangeable.
Women and Weight Training Myth #4 – Muscle weighs more than fat
BUSTED – It’s no wonder women believe this ridicules statement. Dr. Phil has been known to say it in his highly publicized weight-loss book.
It’s a fact that a pound of muscle and a pound of fat weigh the same, a pound. What most women don’t realize is that a pound of muscle is denser and takes up less space than a pound of fat.
Therefore, having more developed muscle on the female frame with less body fat will make her leaner, tighter, and give off that “toned” look they are after.
Bottom line: Adding natural muscle mass through weight training accentuates a lady’s femininity.
Endless Benefits for Women Who Weight Train:
* Has training partner by default
* Improves stamina
* Improves sex life
* Lifts and shapes the booty
* Relieves depression
* Builds a shapely physique
* Improves posture
* Controls weight
* Builds positive self-image
* Creates a positive attitude
* Builds character
* Boosts immune system
* Clears the mind
* Creates more energy
* Benefits other sports
* Raises resting metabolic rate
* Slows the aging process
* Decreases chance of injury
* Builds a stronger heart
* Creates anti-aging effect
* Improves digestion
* Relieves chronic pain
* Builds stronger bones
* Improves circulation
* Improves flexibility
* Lowers LDL (bad)
* Increases HDL (good)
* Lowers hypertension
* Lowers risk for cancers
* Lowers risk of heart disease
* Lowers the risk of diabetes
* Makes you a happy partner
A woman with a well-shaped body through weight training will feel better about herself. In addition, she’ll better understand the process you go through to develop your physique, and have a better appreciation for weight training.
There’s a special bond with a couple that trains together.
Fiftully Yours,
Karen Sessions
NSCA-CPT MsFit
P.S. If your lady want’s to develop a stunning and feminine body,
http://helpyouguides.com/female_bodybuilding/ is the ultimate guide for such goals.
About the Author
Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and proffessional in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.
Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.
Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves.
http://helpyouguides.com/female_bodybuilding/
Can You Gain Muscle Weight Without Getting Fat?
By Vince DelMonte
There are two common fitness goals – to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let’s face it, you can’t build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?
When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will ‘bulk’ for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that’s it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you’re probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You’ve probably already heard of the guy who claims he’s added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week – if he’s doing everything correctly. If he doesn’t have the greatest genetics or isn’t feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren’t going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that’s going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained – which as I’m sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a ‘bulking’ phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don’t have to deal with this.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building:
Skinny Guy Secrets To Insane Muscle Gain found at:
http://helpyouguides.com/no-nonsense_muscles
He teaches skinny guys a new set of weight lifting rules, without supplements, drugs and training less than before.
Arthur Jones
In my quest to find out more about how to build muscle, I tried every system imaginable and inevitably came in contact with the Heavy Duty System popularized by Mike Mentzer.
I have a great respect for the man, not just because the fantastic body he possessed, but in many ways he reminds me of myself. To Mike there never was something in between right or wrong. It was either right or gone. I personally own both Mike Mentzer’s Heavy Duty One and Two books.
Mike could proof every principle in his Heavy Duty training system. Both these books have very interesting information in them and will let everybody re-think their current training methods, after reading them.
Anyway I started off with Mike Mentzer and actually wanted to get to Arthur Jones. The reason is that Mike Mentzer and Arthur Jones had a very close relationship and many of Mike’s ideas came of what Arthur Jones was preaching.
Arthur Jones was an eccentric person as Mike was and while doing research, I found the following link to Arthur. At this website you will find reading material in the form of PDF files that will keep you fascinated for hours.
You will learn a lot and also see why people either loved or hated Arthur. Click on the following link to find out more about Arthur Jones and his research into muscle building.
http://arthurjonesexercise.com/
Note To Readers
In this resources section I will provide you with resources and links, which lead to a wealth of interesting information on bodybuilding and muscle building.
I will be glad if you report any links that are dead by contacting us through the contact page. This way I can always keep it updated. If you have any suggestions for links that we must add, please free to do that.
