Instead, why not just throw all that out the window and tackle chest day from a whole new direction this week? Let’s start the day on the dip machine. You’ll be fresh, so you can probably knock out 20 or 30 reps in a row, right? Wrong! You’ll be strapping some weight upon you for this movement, in order to make it a mass building exercise! Grab the chain, wrap it around your weight training belt, and after a few warm up sets, strap two 45 pound weights to your body and get to some dipping! You’ll be just as strong as if you were climbing under the dumbbells on the incline bench. Knock out FIVE sets of this movement. And when you’re done with each set, detach the weight and keep training to failure with your own body weight. You can do it!

From there, move to the dumbbell racks and alternate some decline and incline dumbbell presses and flyes. Don’t focus so much upon keeping track of which movement you’ve done for how many repetitions. Rather, focus upon the minutes you spend, and how much of a pump you obtain. After 12 to 15 minutes of various presses and flyes from various angles, your pectoral muscles will be torched beyond belief!

From there, you should move to the machine section and work instinctively. You know you’ll want some butterfly or cable action to work that shoulder/pectoral tie-in area, but you don’t have to stick with traditional movements, you know! Instead, why not opt for new angles, new machines, and new movements. Try higher repetition ranges too!

This kind of instinctive training works for all body parts. Instead of starting leg day with squats and leg presses as usual, why not begin with heavy hack squats, followed with lunges? You always start back day with heavy deadlifting. Why not begin the day with heavy dumbbell rows followed with the t-bar movement. The idea is that you are going to be able to stimulate new areas of each muscle group with heavier movements and more reps. You may complete these exercises normally, but often at the tail end of your training session. By using them earlier in your session, you can push certain blocks of muscle fibers further than they have ever gone before – which leads to new muscle growth!

Eat more food
You aren’t going to meet too many 150 pound monsters who can bench press 405 pounds. Sure, you’ll find the world-class genetic freak that is 4 foot, 9 inches tall who may fall into this category. But for the vast majority of us, the amount of weight you can lift is going to be somewhat related to the scale reading. If you keep your body fat levels the same, you will be stronger at 200 pounds than you will be at 150. So if you can’t get that bench press to move, try increasing your daily carbohydrate and protein intake. As the scale move up, your benching numbers will as well!

Sleep more
We all know that muscle growth – and strength increases – do not occur in the gym. They occur when you sleep. So if you can’t bench more than 315 and you sleep 5 hours per night, we may have just discovered your problem! Go to bed earlier, sleep in, take naps, and grow stronger! Turn off the television, and pick up a book on nutrition. You’ll be sleeping before you can say macronutrient…

Higher repetition range
The slow twitch muscle fibers – the ones which aren’t stimulated until repetitions 12 through 20 arrive – are often neglected by powerlifters and Olympic lifters. Cut the weight in half, and train with more repetitions. You’ll move far more blood into the pectorals, deltoids, and triceps than you ever have before. The result will be a greater number of muscle fibers stimulated, and presumably, suddenly able to develop some new muscular size and strength. This may translate to you moving more weight.

Hit triceps and shoulders
Perhaps your chest is capable of moving more weight, but your shoulders and triceps are the weak points which prevent you from benching more. This is very common with lifters on back exercises as well, when their biceps and forearms prevent them from deadlifting or rowing more weight. Whichever the case, building up these support muscle groups so that they do not become the failure points as the secondary point of stimulation, will be the key to success.

Supplement
We can only do so much to create the anabolic environment within our bodies with food alone. This is why the vast majority of lifters will select some sort of bodybuilding supplement. Creatine will force your body to retain more water, resulting in fuller muscles which are sturdier under the bench press bar. Mesobolin can boost testosterone levels, making you more aggressive in the gym and better able to heal following workouts. Study the top popular supplements, and talk to your peers. These supplements are very popular because they do help many lifters to move up their bench press numbers.

Thanks to sports technology (read: steroid use) at the time, proponents of both sides were able to achieve terrific gains in muscle mass and reach the pinnacle of their sports. Higher volume athletes won out most of the time in competition, but their numbers were much greater thus increasing their chances of winning. The muscle magazines declared higher volume training the winner, but that may have had more to do with politics and magazine ownership than actual results.

In the 1990s, past Mr. Olympia winner Dorian Yates, winner of 6 Sandow titles, swore upon the effectiveness of low-volume, extremely high intensity training. His results are unquestionable – as is his work ethic. Still, many lifters could strive for a lifetime to reach his level or training intensity and fail. He was the biggest and grainiest of his day, but many fans of the sport believe that given his work ethic and genetics, he could have achieved that kind of success – or greater – with a higher volume training methodology.

Today, the vast majority of top bodybuilders employ high volume training. It is, in effect, the status quo. Some of the top bodybuilders in the world will use heavy powerlifter style training from time to time in order to add slabs of beef to their bodies, but when it comes down to it, volume is the name of the game, just as it was in Arnold’s heyday.

Perhaps the recovery technology, supplements, and otherwise, has become so good that bodybuilders are able to recovery from just about any training, no longer how long and arduous it may be. Or, it would be the case that as greater amounts of better information are able to reach bodybuilders thanks to the internet, more people are learning about proper training methods. Whatever the case, HIT seems to be finding fewer and fewer supporters these days, even as more and more commercial gyms make such training an option.

For your personal use, HIT is a great option when time is limited and you wish to work to train quickly to maintain your existing muscle mass. Unless you are a chemically assisted athlete, you are probably not going to find great success with HIT. However, it does have its place from time to time in training rotations.

Start your day with crunches. A flat bench works fine for these. Drop to the floor, place your feet up on the bench, and crunch not by the repetition, but by the clock! When you have crunched for a few minutes and cannot do any more, jump up on the bench and complete a set of lying leg raises. Again, do not focus upon how many repetitions you are doing. Rather, use the music in the gym house system or your own iPod mix to drown out the clock completely. You don’t count reps anymore, if you want to train abs like the serious athlete. Rather, you count minutes. You count songs. You count the veins that pop out of your midsection because the pump you’re developing is just so insane.

Alternate the crunches and leg raises until you cannot move. Then it’s time to rest and regroup. Pick up a broomstick, have a seat on the bench, and zone out. You’ll complete 2 to 3 songs’ worth of twists, and allow the blood in your midsection to dissipate a bit. Then it’s time to re-attack your midsection!

Move to the machine section of the ab area. You must resist the urge to push aside the weaker listed, the ‘everyone elses’ of the world. Once your station opens up, you lock into it. Hop on the abdominal machine and train by the clock once again – or by the song, if possible. Put 70 pounds on the machine, and crunch until you fail. Move it to 50 pounds, then 30, then 20, then 10, then zero. Stop only long enough to catch your breath and wipe up your sweat, then do it all over again! You’ll know when your machine portion of the workout is complete when the abdominal area floor is covered in your sweat, and your midsection is purple and cramping from all the blood flow. It is only then that your serious athlete abdominal training for the day is complete. This workout should be completed 1 to 3 times each week.

The important thing to remember about training in this manner is that you have to hit the entire abdominal region, for a decent amount of time. You might end up training for 20 or 30 or even 40 minutes – on abdominals alone. At the time, it may not be fun. But the end result will be something greater than what “everyone else” gains in the gym.

1. Consume More Protein

Protein, whether its animal based protein, such as lean white meat, fish, eggs, and low fat dairy, or whether its plant based protein, such as nuts, seeds, legumes and tofu, all contain the necessary building blocks of muscle fiber. These substances are known as amino acids. There are both essential and nonessential amino acids that the body needs to quickly bulk up with additional muscle.

You can obtain these protein sources either from food or from protein supplements that come in powders, such as whey protein, or in so called protein bars, which are usually loaded with cabs in the form of sugar. The average adult man require 50-60 grams of protein a day for normal growth and nutritional needs. To bulk up with muscle mass, a bodybuilder will have to consume much more than that daily.

2. Heavier Weights

Adding muscle mass faster can easily be accomplished by working out with the heaviest weights you can without straining yourself or getting injured. The heavier the resistance you lift, the faster your muscles grow. Using heavy weights, you’ll quickly begin to see much more bulging muscles.

3. Lift Your Own Body Exercises

This is similar to the lifting very heavy weight principle described above. To gain massive muscle mass rapidly, you need to perform many sets of low rep exercises such as leg squats, parallel bar dips, bench presses, and chin ups. Aim for six to eight reps in each set of eight to twelve sets per exercise and body region.

4. Extend Duration of Weight Workouts

When you follow the lifting of heavier weights concept, you can add even greater muscle mass and bulk by lengthening your workouts. Increase by ten percent in time during each subsequent week. This will force your muscles to have to grow even faster due due to substantially increased resistance that comes when more time is put into workout sessions.

5. Don’t Burn Excessive Calories

Even though you should be doing regular cardio to effectively cross train, you don’t want to be running marathons every day and burn off all the muscle calories you just packed onto your body the day before in the gym. Only do enough cardio to keep the fat off and have you looking ripped. Too much and you’ll quickly diminish the muscle mass you’ve been working so hard for.

If you are in the usage of steroids and you are in the forces, your attitude might be a very major player in the way tests are administered to the members. One of this has been the issue of aggression. On the other hand, if you are that kind of person who never raises any unwanted attention or suspicion, the risk of ever being found out is marvelously low. This is because the risk of test is known to be random after a fluctuation of three months. The essence of the act has been for the clarification of the existing definition of the term anabolic steroids as well as providing crucial education and research for all those activities which relate to steroidal issues as well as steroidal precursors.

In essence, the act which is currently in the home-stretch has received quite got an approval from the Senate and has now been forwarded to the assembly. It is a low figure and it is possible to be able to avoid such tests of recreational substances or the common oral AAS, more easily than when you are never at any one time singled out. The advent in technology has been able to transform clinical studies on the anabolic androgenic steroids and it is the reason which has made many people to begin changing their perceptions on steroids.

The main thing is that what makes steroids to be worth the risk is the effect they have after being used. It is what many have thought as the reason for the continued usage of steroids. In essence, any usage of androstenedione substance has been banned categorically by the Olympic body and other bodies such as the body governing the bodybuilding affairs as well as the associations which control the college and University usage of steroids. The legal pundits and lawmakers have been in rigorous push to have the supplement controlled.

In fact the reasons towards this cannot be ignored, more so for the reason that it gives an unnecessary advantage to the users, thus interfering with the spirit of fair play. The element androstenedione and other early steroidal substance are known to have gained some vast popularity within the 90s. This was culminated by the usage by some sports figures which were reported extensively by the media. But interestingly, the Baseball league and even the Hockey League National body up to date have never banned the usage of most of the androgenic anabolic steroids.

In order to perfect your bodybuilding venture you should keep a journal. In this journal you will be keeping records of your diet as well as your training program. You cannot be able to know whether your diet or the supplementation you are taking is working for you or against you, if you don’t keep a training journal. You are required to take various supplements and diets in order to increase your calorie intake. You need to keep adequate tabs on your calorie intake because it will determine whether or not you are going to increase your body mass. If you do not keep accurate and precise records about your calorie intake it will be very difficult to keep tabs on your calories.

A bodybuilding journal will also help you know whether the training regimen you are using is adequate. If you want 100 percent results in bodybuilding the importance of keeping journals cannot be overemphasized. If you did not have a journal you would not be able to determine the areas in your training regimen which required improvement.

The other thing you need to do in order to perfect your bodybuilding venture is to avoid getting injuries as a result of over training. If you want to avoid injuries and ensure that your entire bodybuilding career is free of injuries you need to be very careful with how you execute each rep. In order to experience bodybuilding progress you need to perform each rep with excellent biomechanical perfection. In order to ensure that each rep is safe you should ensure that each lift is performed in a very tight and controlled manner. In order to avoid injuries you also need to train using proper form and techniques. You should also make sure that before each weight lifting session you undertake warm up exercises in order to make the joints more flexible.

You should also take adequate rest both when training and at the end of the training session. This will enable you increase your body anabolism. Muscle growth usually occurs when you are resting and not when you are training.

Sets and their respective repetitions is the major part of this contention. The body at times demands for a greater stress for it to develop muscles effectively. Therefore, a person is forced to increase the number of sets in the routine and probably add some repetitions for the same. By doing this, you not only strain the muscles but you give them a challenge to cope with the harder situations in that, they are prepared for more to come. This is the reason why, you will get in the gym and find out that, the smallest guy in size is the one lifting the heaviest weight. There is no short cut about it, you have to get the muscles used to that kind of contractions and this is what generates more muscle development.

Nutrition is also affected a lot when giving this idea a consideration. You make be used to foods rich in fats and sugars, but when times come, you have to reduce the amount of calories being driven in your body to make sure that the muscles are toned effectively. This is what calls for self responsibility since the meals are more of a group adventure than a single decision. Convincing your friends or the family how you have change your diet will call for a lot of enthusiasm and commitment. On the other hand, you will also have to dig a little deeper in your pocket to get the appropriate body building diet. Junk foods are always cheap and available but foods with less calories and still maintaining a balanced diet are very rare and very expensive. That is why you have to close your eyes and focus on what you want to achieve with the diet even if it is more expensive.

Many people have been used to body building for fitness alone. They therefore have chosen light exercises which use simple machines or free weights. They are therefore comfortable with the less they have in terms of equipments and skills. However, there are times when one wants to engage in body building for competition purposes. This is the time where that extra mile is required. You have to think of how to set up a home gym which will help you be committed to your training. Including a trainer would also be necessary at this point to add more skills in your training and help you perfect it. Therefore it is more sacrifice in terms of time and resources. This is how the prospective body builders have made it and it is good to always keep in mind that, you will never succeed in body building without that extra step.

1. Talk Only When Necessary

As much talking is in your nature especially if you are an extrovert or super extrovert in the case of sanguine, you seriously need to reduce the chit chat. Not only do you waste a lot of your time and energy but that of the other person as well. The only sounds that you are allowed to make in the gym are the grunts that slip out of your mouth when you’re lifting weights. Also, being too expressive when you pump weights consumes a lot of your precious energy. Meaning that, if only you had shut your mouth, you would have finished that last rep!

2. Reduce Any Unnecessary Movements

Have a bottle of water close by so that you don’t keep exiting to get a glass of water every so often. If you know you have a weak bladder, drinking a lot of fluids before you go o the gym is just simply a means of wasting your precious gym time. Also there is no point of you lazing around the gym just because the machine you want to use is currently occupied. You can either get another machine that will exercise the same muscle group or do some form of exercises as you wait for it to be free. This brings as to the third point;

3. Go To The Gym During Off-Peak Hours

Off peak hours don’t apply only when making phone calls but also in the gym during off peak hors the traffic in the gym isn’t as much as when almost everyone wants to go to the gym. Not only will it save you the time you would have spent waiting for the machines to clear up but also it will man that the few trainers who are there can give you more attention now.

4. Don’t Be Clumsy In The Gym

No matter how much of a mess you can make of things, the gym is the last place where you can be yourself. Dropping the weights may either injure your toe or that of the guy next to you. Leaving eights lying around will make you trip over it or will make the other attendee trip. In other words, not only does you clumsiness endanger you but also the others around you as well. As mummy always says, return all your toys where you found them. It will take you less than 30 seconds for you to return the weight onto the weight rack but believe me it will take you more tan 30 days to heal a broken bone.

A pump is one term which is of use in body building and very common in gyms. But very few people know what it is and they end up using the term even for wrong reasons or end up performing other workouts taking them to be the pump. A pump is generally a state in which the individual body builder tends to look compact, terse and also has a feeling that muscles are succulent and full of blood in supply. In this pumped state, the groups of muscles of the respective bodybuilder are usually fully engorged with this supply of blood. This pumped state generally accrues especially when the individual body builder has been successfully through a certain session of very intense and vigorous exercises. For instance, for bodybuilders who participate in a given contest, they usually lift heavy weights at the back stage even long before they hit the stage, and this is what helps them to achieve this desirable state. The practice for the body builders is actually referred to as pumping of weights.

Being ripped is another term that body builders usually use some well knowing but to others a jargon in the body building field. This is a general condition of the body builder, when he has low levels of the total body fat in the general physique. The low fat level is usually complemented by the separation of the superior group of muscles. For the competitive body builder, this is not really a desirable state and it works to the disadvantage when using postures to show of the winning appearance. They usually despise this state and give it names like sliced, cut or cross-striated and this is not healthy body building to them especially for competitive purposes.

Being shredded is also in the same category of hard terms. But it is not very different from being ripped since they share the same concept in body building. To get shredded is generally to be ripped, to be sliced, to be cut or to be cross-striated. The state mainly accrues when the individual body builder has low levels of fat tissue and the same time, the muscles being intricately defined.

Pyramiding is also a problem in definition for many body builders. This involves increasing the body builder’s weight poundage as used in the training, while at the same time decreasing the total number and the speed of his reps after each of the successive set in the body building program. The body builder can start by using ten-rep set with the use of a 100lb barbell and then decrease the number of these reps to a minimum of even three or two reps. This is what pyramiding is all about.