Jersey Shore Workouts - Muscle Building Routines For Guido Juiceheads
on 8/25/2010
by
BrazilBadBoy
| filed in:
Strength Training
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Lets face it, what guy doesn't want to have ripped six pack abs and massive arms like Mike "The Situation" or a jacked up chest and shoulders like Ronnie. One thing is for sure and the fact is the Jersey Shore men are not sitting around doing concentration curls with 5 pound dumbbells or tricep kickbacks with 2.5 pounders. They are hitting the iron with serious muscle building movements that put major stress on the major muscle groups. The more stress you put on the muscle equals more growth. These exercises are what's called multi-joint movements and adding these to your workouts should be the cornerstone for any mass building routine.
Along with a solid workout routine, make sure your diet is in check. Do you ever notice the Jersey Shore guys heading outside with slabs of meat to throw on the BBQ? These slabs of skinless chicken breasts and massive cuts of steak contain the all important nutrient called protein which is critical when your goal is to gain weight and add muscle to your physique. Shoot for at least 1 gram of protein per pound of body weight and divide this total number up between 5-6 meals per day for optimum intake. For example, if you weigh 185 pounds then you will want to eat at least 185 grams of protein per day. Divide 185 grams into 5-6 meals and you end up with 30-37 grams of protein per meal (30 grams if you eat 6 meals per day and 37 grams if you eat 5 meals per day).
Below is a 4 week muscle building workout routine to pack on pounds of muscle mass. If your goal is to have that diesel huge look of a guido juicehead, then this routine is for you!
Jersey Shore Workouts - Week #1
Monday: Chest & Abs
* Barbell Bench Press (4 sets of 6-8 reps)
* Incline Bench Press (4 sets of 6-8 reps)
* Hanging Leg Raises (3 sets of 20-25 reps)
* Crunches (3 sets of 20-25 reps)
Tuesday: Back
* Bent Over Barbell Rows (4 sets of 6-8 reps)
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Skinny Guys Workout Advice - 5 Steps To Build A Ripped Muscular Body
on 8/18/2010
by
BrazilBadBoy
| filed in:
Strength Training
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If you're a skinny guy then you need to listen up. Its time to build a ripped muscular body that may be a dream that you have had since you were a kid. This dream that never actually goes away, no matter how many times you look in the same mirror and see your pencil arms looking back! What if I told you there were only 5 basic things to building a ripped muscular body and you are probably doing at least a couple of them wrong right now!
Well you would probably ask me what those 5 things are, am I right? I am going to share these with you below but you have to promise me one thing. You need to actually really put some real hardcore effort into doing this. I can share all the secrets in the world with you, but if you don't put the effort in, the results will lack. So here they are the 5 things you need to focus on for building a huge muscular physique.
Compound exercises are essential in your quest for a ripped and powerful body.
You have to get this right before you can ever think of building real muscle. There are basically 7 different moves that you are going to have to fall in love with. You don't have a real choice on these moves. They are classics because they work. Now, these movements all have multiple variations so please feel free to mix it up, but you have to focus on these movements to really build solid muscle.
The key exercises that I am going to share with you are; squats and deadlifts for lower body and bench press, over head press, dips, chinups and rows for your upper body. Just like I said, there are plenty of different variations on all these exercises so please do mix up your grips, stances etc.
10 Rep Max.
If you are doing more than 10 reps you are not using a heavy enough weight. If you are really wanting to build muscle you need to stimulate your muscle fibers and to do this you need to make sure you are maxing out between 6-10 reps per set. Which brings us to our next major point... read more
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Exercise!
on 8/16/2010
by
KPmodel
| filed in:
Endurance
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Exercise, exercise, exercise and MORE EXERCISE. Did I tell you you should exercise yet? Get movin'!!!!... read more
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List of High Protein Foods
on 8/10/2010
by
BrazilBadBoy
| filed in:
Diet and Nutrition
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When it comes to an easy to use list of high protein foods, it’s super simple if you break it down into categories. Adding protein to your meals is simply a must. Not with protein shakes but whole foods. Using the list below, you can easily obtain the protein you need per day for muscle building. There’s no reason you can’t get all your protein needs or close to it by consuming whole foods.
Important Note: Not all proteins are created equal. This is just a list of high protein foods. Some proteins listed will have more fat. Some will require more servings than other high but higher fat and calorie dense proteins. However, by looking at this list, you can see that if you design your meals correctly, you an easily get enough protein from whole foods sources without needing weight gainer shakes or protein shakes to consume your daily totals.
Animal Protein: 40z uncooked
* Lamb loin: 32.1g (4oz roasted)
* Buffalo (bison) steak, top round: 26.3g
* round, top, lean (select): 26.1g
* Elk (game meat): 25.9g
* round, eye of, lean (select): 25.2g
* sirloin, top, lean (select): 25g
* tenderloin (filet): 25g
* ground, 95% lean: 24.3g
* Buffalo (bison) steak, top sirloin: 24.2g
* flank steak, lean (select): 24.2g
* round, tip, lean (select): 24.2g
* Pork tenderloin: 23.6g
* ground, 90% lean: 22.7g
Seafood:
* Salmon, wild Alaskan: 28.8g
* Tuna, Yellow fin (tuna steak): 26.5g
* Tuna, canned in water, albacore: 26g
* Tuna, canned in water, chunk light: 26g
* Shrimp: 23g
* Mackerel, canned in olive oil: 24g
* Squid: 17g
Poultry: 4oz uncooked
* Turkey breast, skinless: 33.9g
* Turkey, ground 99% lean: 28g
* Ostrich steak: 28g
* Chicken breast, light meat, skinless, 99% lean: 26g
* Venison steak (deer meat): 25.9g
* Chicken breast, ground, lean: 24g
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Tips to Get More Mass
on 8/5/2010
by
BrazilBadBoy
| filed in:
Strength Training
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Getting bigger isn't easy, but it certainly doesn't have to require more calculations than a manned voyage to Mars. Here are ten tips you can try to get the scale moving in the right direction.
There are real problems with the program. I expect you to do high rep squats. I expect you to do complexes. I expect you to get stronger. Nowhere did I say this would be fun. And yet, many fail on this goal of building more mass.
Let's add some tools to your tool kit to get you going again.
1) Rethink the Week
There's a chance, especially if you're six feet tall or over or even just long limbed, that you simply can't handle the number of times a week that traditional mass building programs require. You need to rethink the week. Now, I was there for the first week and I clearly voiced my opinion that for hypertrophy training, taller guys should have a ten-day week, but God had other plans.
Change your week into a three-week pattern. For people who are honestly struggling in the gym for muscle gain, but failing to see any, consider training after two days of rest ALL of the time. It's easy to follow over three weeks:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
One Train Rest Rest Train Rest Rest Train
Two Rest Rest Train Rest Rest Train Rest
Three Rest Train Rest Rest Train Rest Rest
The pattern then repeats. If you're doing those high rep squat workouts, it's very difficult to train three times a week. I experimented with training twice a week after a discussion with the late Goran Swenson after he found that Tuesday/Saturday workouts were really helping him stay stronger, longer. That might be worth a look, too, so try both options a few times and see if you begin growing again.
2) Learn to Stop
Learn to walk slowly. Learn to lay down. Learn to nap. I have argued my whole coaching career tha... read more
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Huge Biceps Training - 3 Secrets To Getting Massive Arms
on 8/4/2010
by
BrazilBadBoy
| filed in:
Strength Training
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Every guy wants to have impressive guns to show off to the ladies. In fact, other than the chest, the bicep is the body part I get the most questions about. Unfortunately not many get the results they desire because of all the bad advice from the body building magazines. If you are still skinny these three secrets will help you get those impressive guns in record time.
Secret #1 For Huge Biceps - Compound Exercises
If you are a hardgainer (ectomorph body type) forget about everything you've ever heard or read about muscle isolation and biceps curls. The bicep is a relatively small muscle group and is indirectly trained whenever you do a 'pull' exercise such as pull-ups, chin-ups, seated rows and overhead barbell rows.
These compound exercises should form the staple of your muscle building regimen. By using compound exercises and the progressive overload principle to build a bigger body, you will also get bigger biceps.
Secret #2 For Huge Biceps - Workout Your Legs
I know, I know, this seems like odd advice. After all, what do legs have to do with biceps? Fair question but I can tell you that neglecting to train your legs will adversely affect muscle gains in your upper body in general and your biceps in particular. Muscle growth does not occur 'locally'. It is a much more holistic process and given that your legs are your largest muscle group training them hard has a 'halo' effect on muscle growth in the rest of the body.
The testosterone produced by training your legs hard will have an almost immediate effect on your biceps. You will also notice a big difference in how much you can bench press.
One of the most effective biceps exercises is the bicep dumbbell squat that stimulates both the legs and the arms. Perform this exercise twice a week and in about 8 to 12 weeks you will start to see impressive gains in your arms.
Here Is How To Execute It:
1. huge biceps tr... read more
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Exercise TIPS
on 6/23/2010
by
Peace2u
| filed in:
Endurance
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Exercise regularly, from three to five times each week.
Pick a partner or exercise buddy and stay motivated.
Plan ahead and set aside a regular exercise time.
Keep track of your exercise program and be proud of yourself every day that you do it.
Update your friends and family on your successes.
Train, don"t strain. Start slowly and gradually build up.
Watch your diet and eat wisely.
Lifestyle
Good luck
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Determining Protein Purity
on 6/17/2010
by
BrazilBadBoy
| filed in:
Other
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Here's a math formula to use on professor tightwad who buys the cheapest protein available and claims it's just like your favorite brand. You could easily argue taste and mixability, but let's get technical and leave no doubts about overall quality. This only works for single-source proteins, not blends or meal replacements, because they have added fiber, vitamins, minerals, etc. But if you're both using a straight whey or casein powder, check the facts label to see how much protein you get with one serving. For Gold Standard 100% Whey, it's 24 grams. Divide that number by the serving size (29.4 grams for the Vanilla Ice Cream flavor) and multiply by 100.
See how the cheapie proteins stack up against the Gold Standard! Then compare the levels of fat, sugar and carbs. With any luck, this formula will keep your myth makers quiet so you don't have to hear any nonsense about hitting the gym on an empty stomach and never doing any cardio. Knowledge is power in the quest for True Strength. Do your homework, track your progress and take pride in your new-found muscle building expertise. ... read more
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Music help
on 6/3/2010
by
ale28462846
| filed in:
Other
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Ok people i just want to say you that listening music in training helps you to burn a 33% fat more than when you arent listen it... read more
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Six Pack Abs
on 5/25/2010
by
gethooked
| filed in:
Diet and Nutrition
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Six pack abs are made in the kitchen. If you want the abs you need to eat clean along with you intense workout routine.... read more
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