The Triple Shot is a training technique which allows the bodybuilder to stimulate each muscle group from the three most important angles. It’s not a super-set, which is designed for fast blood loading. And it’s not a giant set, designed for complete muscle annihilation. Rather, the Triple Shot is a technique designed to isolate the three largest parts of a muscle group, then delivering the three most effective movements for hitting these areas. The goal, of course, is the most possible muscle group stimulation leading to growth. Let’s check out routines for some of your muscle groups. Chest Flat bench press, immediately followed by incline dumbbell flyes, immediately followed by decline bench press. Keep the weight heavy enough to challenge you for 6 to 10 repetitions on all sets. Back Deadlifts, immediately followed by lat pulldowns, ...

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Possessing a slim and tight six-pack for your midsection is key for looking good on the bodybuilding stage, or just at the beach. However, many bodybuilders will train the muscle group like any other. The truth is that the abdominals are built like no other muscle group, and must be trained differently as a result. Let’s examine some of the keys to effective abdominal training. Keep an open mind, as many of these techniques won’t apply to other muscle groups. Machines work! If you spent your leg and chest workouts hiding from free weights and relying solely upon the use of Hammer Strength and Nautilus machines to get the job done when it comes to stimulating the muscles, you wouldn’t see all that much muscle growth. However, the use of crunch and leg raise machines, as well as ...

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Every bodybuilder desires a six pack which is well defined and probably the envy of your fellow athletes. Many bodybuilders have the six pack, it is only that the fat in the abdominal region tends to make it less visible along a host of other reasons. So what do you need to do in order to bring out the best six pack ever? The following are a few tips which will offer one the guidance needed in this quest: Consuming The Right Foods There is no option B when it comes to a proper diet. Every bodybuilder knows the basics of a good diet but there is need to recap on this topic. Protein intake should be high say the ratio of 1 gram to 1 pound of the bodymass. Sources of good protein are chicken, lean meats, turkey, eggs, fish, ...

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Q: Ab boards... I see some guys using them and some guys not using them, and the ones who use them seem to have better abs. Are ab boards the best thing for building abs? A: Not necessarily. Truth is, ab workouts should focus on isolation. However you are able to achieve that isolation is what you ought to go with. Some people can really bear down on their abs on an abdominal board that has a slight foot elevation. But remember, you can lose isolative focus on anything - the floor, a board, or in some other crunch position. It's all dependent upon motion that is unnecessarily into the mix. So ab boards, being narrow, often keep the mind visualizing staying balanced on the board while crunching, so crunching is often executed more carefully than it would be on ...

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Q: I’m confused about ab training. I’ve heard some guys say they never train them and that dieting and cardio will bring them out. Others seem to tag them on as an after-thought at the end of their workout. When is the best time to train them, how often should they be trained and, also, is it beneficial to train different portions of the abs separately? A: I know how you feel. In fact, I remember attending a seminar once where Mr. Olympia legend Lee Haney claimed that he never trained his abs. Dieting and cardio were all he needed. We should all be so lucky (read genetically gifted). Unfortunately, few of us are and that means that we definitely need to work our abs to bring out our six-packs, not to mention the obliques and intercostal striations. So ...

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Your first bodybuilding contest is just a month away! You’ve been dieting, training, sleeping, supplementing, and everything else necessary to bring your body in at an extremely low body fat level, without sacrificing any muscle. While your body fat has been getting lower, and your muscles and veins have been emerging all over the body, you’ve noticed your abdominals just aren’t coming out the way you’d prefer. You may subscribe to the newsletter of thought which says abdominals shouldn’t be trained year-round. If you suffer from a wider midsection due to hip structure or if you use insulin or growth hormone, then this is a very valid training protocol. You would only want to hit the midsection immediately before a show so thick sheets of muscle do not grow all year, throwing off your symmetry. ...

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Very many ways and formulas have been initiated to make the body building performance a success. In the websites, magazines and very many other avenues, ways have been illustrated to successful body building and testimonials availed to prove the authenticity. But all this comes in confusing approaches and the body builders are mostly left unchanged by the many approaches they try. Belly fat is on of the biggest problem of body builders both men and women, and it has been highlighted in many cases of the people wishing to start over the body building routines. This article gives you ways to ensure that the belly fat is no more and your route to a six pack finally gets a boost. The first crucial thing is to set goals in body building. The reason why you will find failure in as many cases ...

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In a perfect world, we could all count on two hours each day in the gym to allow us to train to our heart’s content. We would always have the time to properly warm up, stretch, train with 15 to 20 sets, stretch and cool down, shower and head home with a cold whey shake.  Unfortunately, we don’t live in a perfect world. In our real lives, we have to make trade-offs involving our time, and often that translates to leaving some of our favorites from the gym.   It’s very easy for off-season bodybuilders to leave cardio off their menu when time is short. They’ll also shave off stretching, warm-ups, and other parts considered non-essential. And, when time is very short, it is the very important muscle group known as the abdominals that often take the hit and ...

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Are you looking for an abdominal routine which will allow you to separate your upper and lower abdominals so that you may focus upon each of these groups more effectively? Then you’ve come to the right place. Check out the following workout for alternating your abdominal training focus! Monday Start your day with six sets of crunches. You should be lying on the floor with your legs elevated, sitting up on a bench. You won’t have the full range involved with traditional sit-ups, but it’s nothing to worry about. You’ll see far greater results from the limited range crunch, which takes the back out of the movement and forces your abdominals to do the work. Each of these six sets should be completed to ‘maximum’, or as many repetitions as you can fit into a single set. ...

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The midsection is a tricky area for most bodybuilders. In order to display a nice, tight 6-pack, desired by the fairer gender and obviously needed to achieve anything in the sport of competitive bodybuilding, the bodybuilder must bring his body fat levels down to the single digit percentages. Bodybuilders are unlucky in the fact that it’s very hard to gain muscle with body fat levels this low. The state of existence (at least for natural bodybuilders) optimal for muscle gain is in the 10 to 14% body fat range. Bodybuilders are, however, lucky in the fact that the abdominal muscles respond very well to training. One can skip abdominal training for 11 months, then kick it into gear in the final 4 to 6 weeks before a show, and typically display an amazing midsection onstage once ...

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