Tips on Improving Your Bench Presses

For most athletes and physical fitness enthusiasts alike, the bench press is their gauge for strength and muscle power. If you want to impress the girls in the gym or beat your buddy through this powerful muscle building exercise, here are some tips that you should observe in order to improve your bench presses.

Identify Key Weaknesses

bench_pressThere are certain factors that may prevent you from being able to bench press properly. In fact, there are some lifters who have been misled into thinking that they are weak when actually they are quite strong and are just being prevented from bench pressing properly.

For example, there are some weightlifters who have difficulties in pushing the barbell up to starting position. To correct this, you need to be more explosive when you start the lift. Other exercisers can’t seem to lock the barbell at the top of the bench press. The problem in this case lies with poor triceps strength. Ask your trainer to check your bench press performance so that problem issues can be addressed.

Give Complementary Muscles a Workout

When you perform a bench press, you just don’t exercise a single muscle group, but several different muscles. Therefore, if you want to bench more, you need to give the complementary muscles that aid in this exercise a much needed workout.

When it comes to bench presses, there are three muscles that you need to strengthen. First is the triceps which you utilize in the top part of a lift. It also provides support and stability as you bench press. Exercise your triceps with triceps dips, triceps extensions and close grip presses.

Next, you need to work out your shoulder muscles, which you utilize in the bottom part of the lift. Like the triceps, it provides stability as you bench press.

Thirdly, you need to exercise the muscles in your upper back. A strong upper back helps to maintain tightness and stability in the body during bench presses. To strengthen this area, you need to perform seated rowing, barbell rowing, and pull ups.

Always Observe Proper Form

Observing proper form is critical to executing bench presses successfully and safely. A common mistake that weightlifters make is arching the back and bouncing the weight off the chest. To give your body support and leverage, plant both feet firmly on the ground. It is also important to wrap the thumbs around the bar to prevent the weight from slipping. Last but not least, breathe properly. Inhale when you lower the barbell and then exhale when you push I up.

Allow for Adequate Recovery

All bench pressers should be careful that they don’t impose too much wear and tear on their bodies. Always allot time for rest and recovery. It is ideal to alternate bench press days with rest days. During your rest day, do some stretching and cardio exercises and take warm baths and massages.

Determine a Bench Training Method that is Best for Your Body

There are two types of bench training, namely Maximal Effort Training and Dynamic Effort Training. With Maximal Effort Training, you lift weights of gradually increasing heaviness for a smaller number of repetitions. In contrast, Dynamic Effort Training requires that you lift lighter weights and for a larger number of repetitions.  Many physical fitness experts recommend that you do these training methods on alternating weeks.

Learn more about how to improve your bench press performance today!

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Tips on Making Workout Schedules for Building Muscles

If you are serious in your goal of building muscles, it is very important that you consider making a workout schedule. Having a workout schedule will help you to stay focused and practice consistency in your muscle building regimen.

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Why do you need to make a workout schedule? For one, it will give you a clear picture of the specific exercises or routines that you are going to perform for the week and help you to maintain focus on completing your weekly regimen. Preparing your schedule will also enable you to plan exercises for each muscle group, so that by week’s end, you would have done a complete body workout. It can also help you to monitor your progress. Last but not least, having a schedule will aid you in developing a healthy mindset of incorporating exercise into your daily routine.

What do you stand to benefit from a workout schedule? Perhaps the most important benefit is that you are less likely to miss out on training certain muscle groups if you schedule them on certain days. It will also prevent you from exercising the same muscle groups over and over again. Some physical fitness trainers would recommend that you don’t just do isolation work. With a schedule, you can be able to find the best days in which to perform a total body workout, which would take a much longer period of time to accomplish.

Another great benefit to having a schedule is that you will be able to create variety in your workout. You can switch the muscle groups that you exercise in the following week. Or you can specifically note down how many reps and sets to perform or how heavy are the weights you will be lifting. By creating variety, you prevent your body from adapting to a fixed workout, which makes for greater gains in muscle mass.

For those individuals who also need to burn off excess fats aside from building muscles, a workout schedule can help you to determine when best to time cardio exercises like walking, jogging or running.

How do you make a workout schedule? You can make a workout schedule by using a journal or by creating an Excel spreadsheet. Indicate the specific muscle groups that you intend to train on certain days. Jot down the number of reps and/or sets you are going to do as well as how many pounds you intend to lift. Don’t forget to note down days of cardio exercises as well as for rest and recovery. Also, you might want to include a day or two of a total body workout.

Let us take a look at an example of a workout schedule.

Monday = Core and back exercises

Tuesday = Shoulders, arms and chest exercises

Wednesday = Rest

Thursday = Legs exercises

Friday = Cardio

Saturday = Total body workout

Sunday = Rest

You can ask your physical fitness trainer about his recommendations for exercises and routines on specific days of your workout schedule.

Learn more tips on how to make a workout schedule for building muscles today!

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How to Build Muscle Fast and Best Way

how to gain muscleHey there bro, my name is Alexander but they all call me Alex. Like I said on my ‘About Me‘ page, I am so proud of this website because in here I put together all the things that I went through in order to build more muscle mass on my super skinny body.

Want to learn how to build muscles? Please stay a while and read on..

Click Here to see the Best way to Build Muscles

Why am I putting this website up? The main purpose is to share to everyone who are looking for information on how to have muscle mass. But the important reason is, I know how YOU feel because I was once in your situation – I don’t have any social life because I was very conscious about the way body looked, I don’t have a lot of confidence, and attracting women is next to impossible for me. Until I decided to take action and change myself for the better.

The path to building muscle is a long and strenuous one, but fortunately, a few shortcuts have been found due to the relatively new science of sports physiology.

Used properly, these shortcuts can assist you on how to build muscle fast and in building muscle considerably more quickly than working out the way you have been doing. First of all, you don’t need to work each muscle for hours every single day.

The wisdom of old-school bodybuilding said there was no rapid way to build muscle. You had to work out at the gym for three or four hours daily, and had to work your entire body every day.

You rested at night, and once a week, you didn’t go to the gym, so you took a break.

In those days, athletes were warned to avoid weight training because it would make them too bulky, “muscle bound”, and also cause them to lose flexibility.

building musclesHowever, for whatever reason, an increasing number of athletes started ignoring that advice, and to their amazement, found that weight actually made them both stronger and more flexible.

This didn’t go unnoticed by athletic trainers, of course, who started evaluating the potential of weight training for purposes of building muscle in athletes. They were able to confirm the advantages of weight training, and more and more sports trainers and coaches began to add weight training to their fitness regimes. Soon players of most major sports, even track and field, began pumping iron.

Sports physiology began to develop as a science, and weight training began being approached more scientifically as it was applied to muscle building for athletes participating in all sports.

Bodybuilders began to notice what was going on with weight training in other sports, and began working out “smarter, not harder”, and searched for ways to build muscle more quickly. They still spent lots of time at the gym, but far less than in the past. The average bodybuilder’s time at the gym was eventually reduced by approximately half. They were able to do this by carefully evaluating specific exercises and routines for the very best methods of building bigger muscles faster.

It was discovered by researchers that it was imperative to rest muscles adequately after they had been strenuously exercised. Otherwise, they became overworked and could not develop further.

Presently, bodybuilders are generally advised to work each muscle group one day a week, to the point of exhaustion. Other muscle groups receive some incidental work when you’re focusing on one of the groups, and this is unavoidable. Only on a group’s “focus day” should it be exhausted after a workout. If you use this tactic, your muscle growth will be more rapid, and your body will be stronger in general.

It isn’t necessary to put up with perpetual all-over muscle soreness on a daily basis, either, since muscle groups are allowed to rest in between, resting, recovering, and rebuilding.

Protein – Key on How To Build Muscle Fast

Another giant step forward for bodybuilding was the revelation that working the muscle to the point of utter exhaustion for each exercise was enough to tear it down properly. Any protein consumed by the bodybuilder would be used primarily to rebuild tissue, rather than further developing it.

The other aspect of rapidly building muscle is proper nutrition. It has been stated that bodybuilding consists of eighty percent diet. While this might not be precisely accurate, there is no arguing that diet accounts for more than half of rapid bodybuilding.

Amount of Protein To Build Muscle After Workout

To build muscle and to do so quickly, the bodybuilder’s diet must obtain at least one-fourth of its calories from animal and vegetable protein.

Carbohydrates make up about forty percent of the calories needed for bodybuilding, and they should all be complex carbs, not refined sugars and starches.

Caffeine and alcohol should be kept to an absolute minimum, and the remaining 25 percent or so of the diet should consist of fats and fibers.

This diet should be supported by additional protein powders mixed with either water or raw milk, protein boosters such as eggs, kelp tablets, and desiccated liver.

Wheat oil and other soluble oils help the body metabolize protein, and will increase endurance.

All in all, the road to rapid muscle growth is built of exercising each muscle group more efficiently, not more in general. Remember that rest is every bit as important as strength training, and eating a proper bodybuilding diet is the most important thing to be done. These are some of the best way to build muscle fast, stay a while a learn some more!

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