Standing Military Press
 

Standing Military Press
For this exercise, you will use a barbell. Stand with your legs
about shoulder width apart and lift the barbell to your chest. Lock
your legs and hips and keep your elbows in slightly under the bar.
Press the bar to arm’s length over your head.
Lower the bell to your upper chest or your chin depending on
which is more comfortable for you. This exercise can also be
performed with dumbbells or seated on a weight bench.

Preacher Curls
 

Preacher Curls
This exercise is best done with a special preacher curl bench, but
you can do this without it with a little modification. Sit at the end of
the weight bench, and place something such as a firm pillow or a few
pillows under your armpits on your lap. Hold the curl bar in your
hands with palms facing upward. Don’t hunch over the pillow, sit as
straight as you can.
Using a shoulder width grip, grasp the bar in both hands. Curl
the bar upward in an arc. Be careful not to swing or rock to get the
bar moving. You need to be using your muscles to lift the weight, not
momentum. The goal of this exercise is to work the biceps.
Bring the bar up to your chin keeping in mind that the resistance
is greatest during the beginning of the lift. Lower the bar slowly
working the muscle on the way down as well. You can also do this
with dumbbells or work one arm at a time.

Barbell Tricep Extension
 

Barbell Tricep Extension
Hold a barbell with hands a little closer together than shoulder
width. Lie on an incline bench and position your head at the top. Press
bar overhead to arm's length. Lower the bar in a semicircular motion
behind your head until your forearms touch your biceps.
Keep your upper arms close to your head. Return to the starting
position. This can also be done with straight bar, 2 dumbbells, seated
or standing or with 2 dumbbells and your palms facing in.
The exercises listed above can be done either in a gym or in
your home. If you are going to join a gym, they will have many
specialty machines that will work specific parts of your body.
Employees at the gym can help you with proper use of the machines.
Now that you know what exercises to do, let’s look at a couple of
sample workouts.

Dumbbell Hammer Curls
 

Dumbbell Hammer Curls
With a dumbbell in each hand, stand with your arms hanging at
your sides, and palms are facing each other. Keep your elbows locked
into your sides. Your upper body and elbows should remain in the
same place during the whole lift.
Keep your palms facing each other, curl the weight in your right
hand up in a semi-circle toward your right shoulder. Squeeze the
biceps hard at the top of the lift and then slowly lower. Do not turn
your wrists during this lift! You can also do one arm at a time and/or
alternate.

One Leg Barbell Squat
 

One Leg Barbell Squat
Use a 12 to 18 inch box or bench for this exercise - the higher
the box, the more difficult the exercise. Place a barbell behind your
head at the base of your neck. Grasp the barbell with both hands with
a wider than shoulder width grip.
Stand approximately 2 to 3 feet from the box and turn so that
the box is directly behind you. Reach one foot back and place your toe
on the box. Keep your opposite foot flat on the floor and point your
toes forward. Stand up straight. Keep your back tight and your chest
out throughout the entire exercise.
Keep your head and neck in line with your torso so that you are
looking forward. Your shoulders should be directly over your front foot.
Keeping your front foot flat on the floor, sit your hips back (like you
are going to sit in a chair), bend your knee (of your front leg), and
lean forward slightly at the waist.
Lower your body in a controlled fashion until your thigh (of your
front leg) is parallel to the ground. If you have difficulty lowering
yourself down this far, lower yourself until the knee of your front leg is
bent 90 degrees. At this point, your knee should be directly over your
toe, your hips should be sitting back, and your chest should be directly
over the middle of your thigh.
Now, leading with your head and chest, raise yourself by pushing
your hips slightly forward and up toward the ceiling, and straightening
your leg. Return to the starting position. At this point, your shoulders
should be directly over front foot.

the best food for muscle grow
 

EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
• Red meat. Beef, pork, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.
• Try vegan options too, such as lentils, tofu, seeds and nuts.

EAT WHOLE FOODS 90% OF THE TIME To really get the results you want and to boost your
 

EAT WHOLE FOODS 90% OF THE TIME

To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

• Whole foods. These are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc.
• Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements

Why not try our extensive library of video workouts and training plans, as well as sampling the Les Mills on Demand service, alongside the 8fit and NEOU fitness apps with our fantastic value £9.99 online fitness membership.

bodybuilding basic in nutrition
 

bodybuilding basic nutrition

Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength.

As such, bodybuilders aspire to develop and maintain a well-balanced, lean and muscular physique.

To do this, many bodybuilders start with an off-season followed by an in-season way of eating — referred to as a bulking and cutting phase, respectively.

During the bulking phase, which can last months to years, bodybuilders eat a high-calorie, and lift weights intensely with the goal of building as much muscle as possible.

The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This is achieved through specific changes in diet and exercise over a period of 12–26 weeks.

rest role in bodybuilding
 

Don’t Neglect Rest

While this step might seem like the least-important factor in packing on muscle, according to Wilson, it’s absolutely paramount. “Rest is essential for muscle growth,” she explains, noting that your muscles need roughly 48 to 72 hours of rest in between strength sessions. (FYI: Dividing up training days based on lower- and upper-body moves can help keep you at three to five days of training per week!)

Sleep plays an important role too, she says. “Your muscles and tissues are replenished and restored during your sleep phase. Your brain is resting with very little activity, so your blood supply available to your muscles increases, delivering extra oxygen and nutrients so they can heal and grow.”

Davis recommends putting screens away an hour before bed and keeping your room dark and cool. Aim for seven to nine hours of quality sleep per night. That means, don't cut out a few hours of sleep to make time for a morning workout: "Skipping sleep is only going to hurt your PROGRESSION.

Benefits of the Back Squat