Bodybuilding-Evolution

Shoulder Workout

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I am sure that most of you fellow bodybuilders have often witnessed 
people in the gym, who train hard and spent hours in the gym. I am also 
sure you noticed that the majority of these people wonder in the gym 
without any purpose or any specific goal. 
Even the ones that are following a workout routine, they often sink in the routine itself and gradually lose their interest.
 In this article, I will share with you a hard and almost "shocking" 
shoulder workout that will boost your delts and give you the interest in
 training you might have lost over the last period. 
Before we get 
into the workout plan, I must mention that shoulders are quite difficult
 to develop and you will need all the effort and concentration you can 
give. 
Free weights are always better than machines as long as you 
keep your "cheating" limited and you are not a beginner. I would 
recommend starting to train with free weights after six months in the 
gym. 
1) Dumbbell Presses 3 sets x 10, 8, 6 reps and a fourth one 
without resting until exhaustion. This exercise works for the whole 
shoulder muscle and gives volume. 
2) Single Arm Laterals 3 sets x 12,10,8. 
 While performing this exercise, keep your body steady by holding 
yourself with your free hand. Focus on the arm, which is doing the 
movement and try to hold your arm for a couple of seconds at your eye 
level. Extremely good for shaping and rounding your shoulders. 
3) Upright Barbell Row 3 sets x 12,10,8 reps and a fourth one without resting until exhaustion. 
 Like the previous exercise hold the barbell for a couple of seconds 
at the top position in order to maximize intensity. A very important 
exercise, which is developing perfect trapezious muscle. 
4) Reverse Dumbbell Flyes 3 sets x 12,10,8 reps.
 With this exercise you will sculpture the rear part of your shoulders. 
This
 is a shoulder workout that will help you develop great symmetrical 
shoulders. However, you must remember that following this or any other workout routine
 like a robot will not help you grow dream-shoulders. Always try to add 
more intensity to your workout program either by increasing the weights 
or by performing the movements with higher precision. Having 
well-trained shoulders will also draw more attention to your chest and 
your arms. 
So, just combine the above workout plan, with proper 
supplementation and protein-rich nutrition and you can be sure that you 
will achieve your goals.

Shoulder Workout

I am sure that most of you fellow bodybuilders have often witnessed people in the gym, who train hard and spent hours in the gym. I am ...

Chest Workouts:Barbell Incline Bench Press - Medium Grip

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<h2 class="sectionBar">
Barbell Incline Bench Press - Medium Grip Guide</h2>
<div>
<div class="guideContent">
<ol>
<li>Lie back on an incline bench. Using a medium-width grip (a grip 
that creates a 90-degree angle in the middle of the movement between the
 forearms and the upper arms), lift the bar from the rack and hold it 
straight over you with your arms locked. This will be your starting 
position.</li>
<li> As you breathe in, come down slowly until you feel the bar on you upper chest.</li>
<li> After a second pause, bring the bar back to the starting position 
as you breathe out and push the bar using your chest muscles. Lock your
 arms in the contracted position, squeeze your chest, hold for a second 
and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.</li>
<li> Repeat the movement for the prescribed amount of repetitions.</li>
<li> When you are done, place the bar back in the rack.</li>
</ol>
 
Caution: If you are new at this exercise, it is 
advised that you use a spotter. If no spotter is available, then be 
conservative with the amount of weight used. Also, beware of letting 
the bar drift too far forward. You want the bar to fall on your upper 
chest and nowhere else. 
Variations: You can use several angles on the incline bench if the one you are using is adjustable. 
 
 
<h2 class="sectionBar">
Barbell Incline Bench Press - Medium Grip Images</h2>
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<h2 class="sectionBar" style="text-align: start;">
Barbell Incline Bench Press video</h2>
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          <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/Dn9uDV-mEXM" width="560"></iframe> 
 
<h1>
Bent-Arm Dumbbell Pullover</h1>
<div>
<h2 class="sectionBar">
Bent-Arm Dumbbell Pullover Guide</h2>
</div>
<div style="text-align: center;">
<ol>
<li style="text-align: left;">Place a dumbbell standing up on a flat bench.

</li>
<li style="text-align: left;">Ensuring that the dumbbell stays securely placed at the top of 
the bench, lie perpendicular to the bench (torso across it as in forming
 a cross) with only your shoulders lying on the surface. Hips should be
 below the bench and legs bent with feet firmly on the floor. The head 
will be off the bench as well.</li>
<li style="text-align: left;">Grasp the dumbbell with both hands and hold it straight over your 
chest with a bend in your arms. Both palms should be pressing against 
the underside one of the sides of the dumbbell. This will be your 
starting position. Caution: Always ensure that the 
dumbbell used for this exercise is secure. Using a dumbbell with loose 
plates can result in the dumbbell falling apart and falling on your 
face.</li>
<li style="text-align: left;">While keeping your arms locked in the bent arm position, lower the 
weight slowly in an arc behind your head while breathing in until you 
feel a stretch on the chest.</li>
<li style="text-align: left;">At that point, bring the dumbbell back to the starting position 
using the arc through which the weight was lowered and exhale as you 
perform this movement.</li>
<li style="text-align: left;">Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.</li>
</ol>
 
<div style="text-align: left;">
Caution: If you are new to this movement, have a 
spotter hand you the weight instead. If not, please ensure that the 
dumbbell does not fall on you as you arrange your torso to perform the 
exercise on the bench.</div>
<div style="text-align: left;">
Also, as I already mentioned, ensure that the dumbbell used is in 
perfect working condition. Old dumbbells in need of welding should 
never be used to perform this exercise.</div>
<div style="text-align: left;">
Variations:</div>
 
<ul>
<li style="text-align: left;">You can perform this exercise using a barbell or an e-z bar instead of dumbbells.</li>
<li style="text-align: left;">Also, if using dumbbells like Powerblocksâ„¢, just use a dumbbell on each hand with the palms of your hands facing each other.</li>
</ul>
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<h2 class="sectionBar">
Bent-Arm Dumbbell Pullover Images</h2>
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<h2 class="sectionBar">
Bent-Arm Dumbbell Pullover video</h2>
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               <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/q0649cV-yxM" width="560"></iframe>

Chest Workouts:Barbell Incline Bench Press - Medium Grip

Barbell Incline Bench Press - Medium Grip Guide Lie back on an incline bench. Using a medium-width grip (a grip that creates a ...

Chest Workouts:Barbell Guillotine Bench Press

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<h2 class="sectionBar">
Barbell Guillotine Bench Press Guide</h2>
<div>
<div class="guideContent">
<ol>
<li style="text-align: left;">Using a medium width grip (a grip that creates a 90-degree angle in 
the middle of the movement between the forearms and the upper arms), 
lift the bar from the rack and hold it straight over your neck with your
 arms locked. This will be your starting position.</li>
<li style="text-align: left;">As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.</li>
<li style="text-align: left;">After a second pause, bring the bar back to the starting position as
 you breathe out and push the bar using your chest muscles. Lock your 
arms and squeeze your chest in the contracted position, hold for a 
second and then start coming down slowly again. It should take at least 
twice as long to go down than to come up.</li>
<li style="text-align: left;">Repeat the movement for the prescribed amount of repetitions.</li>
<li style="text-align: left;">When you are done, place the bar back in the rack.</li>
<li>Caution:</li>
</ol>
 
 
<ol>
<li style="text-align: left;">It is advised that you use a spotter for this exercise. If no 
spotter is available, then be very conservative with the amount of 
weight used.</li>
<li style="text-align: left;">Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else.</li>
<li style="text-align: left;">You should be in full control of the barbell at all times.</li>
<li>Variations: This exercise can also be performed with the smith machine.</li>
</ol>
<div>
<h2 class="sectionBar">
Barbell Guillotine Bench Press Images</h2>
</div>
 
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<h2 class="sectionBar">
Barbell Guillotine Bench Press video</h2>
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 </div>
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             <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/9l9guSIjnZY" width="560"></iframe> 
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<div style="text-align: center;">
<h2 class="sectionBar">
Barbell Bench Press - Medium Grip</h2>
<div>
<div class="guideContent">
<ol>
<li>Lie back on a flat bench. Using a medium width grip (a grip that 
creates a 90-degree angle in the middle of the movement between the 
forearms and the upper arms), lift the bar from the rack and hold it 
straight over you with your arms locked. This will be your starting 
position.</li>
<li>From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.</li>
<li>After a brief pause, push the bar back to the starting position as 
you breathe out. Focus on pushing the bar using your chest muscles. 
Lock your arms and squeeze your chest in the contracted position at the 
top of the motion, hold for a second and then start coming down slowly 
again. Tip: Ideally, lowering the weight should take about twice as long
 as raising it.</li>
<li>Repeat the movement for the prescribed amount of repetitions.</li>
<li>When you are done, place the bar back in the rack.</li>
</ol>
 
Caution: 
If you are new at this exercise, it is advised that you use a 
spotter. If no spotter is available, then be conservative with the 
amount of weight used. 
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else. 
Don't bounce the weight off your chest. You should be in full control of the barbell at all times. 
 </div>
</div>
<div>
<h2 class="sectionBar">
Barbell Bench Press - Medium Grip Images</h2>
</div>
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 </div>
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Chest Workouts:Barbell Guillotine Bench Press

Barbell Guillotine Bench Press Guide Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movem...

Muscle Building:Chest Workouts

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<div style="text-align: center;">
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<h4>
What are the best ones to do?</h4>
There are a few particular chest workouts that are really going to be
 great for you but you just don’t yet know which ones they are. There 
are some terrific chest workouts which you can try and that you can do 
if you are a female, however, most women don’t tend to want an overly 
muscular and worked out chest. It is generally more for the men who want
 to work out their pectoral muscles and who want to benefit from really 
good chest workout ideas. 
<h3>
Ideas</h3>
One great of the great chest workouts to try and is going to be a 
great starter for you is the cable crossovers exercise which is 
performed as follows: 
<ol>
<li>Hold the pulleys in each hand, after setting the resistance for the pulleys and positioning the pulleys above your head.</li>
<li>Step forward of an imaginary line between the two pulleys while 
having a slight lean forward in your posture from the waist up and 
pulling your two arms together in front of you. This is the starting 
position.</li>
<li>Slowly let your arms travel back in an arc until you feel a slight 
stretch in your chest, maintain a slight bend in the elbow to stop bicep
 stress and breathe in as you perform this movement. Note your shoulders
 should be moving but your body and arms should remain in the same 
positions.</li>
<li>Using the same arc motion return your arms to the starting position.
 Remembering to breathe out at the same time and to keep your body and 
arms in the same positions while moving the shoulders.</li>
<li>Continue until the desired reps are reached.</li>
</ol>
Another great chest workout exercise to try is the incline dumbbell 
press, my favorite one, which is very similar to the bench press 
exercise. The exercise is simple as follows: 
<ol>
<li>Set-up by sitting down on the bench supporting the two dumbbells on 
your thighs, then once settled on the bench lift your dumbbells up to 
shoulder width apart in front of your chest. Finally twist your hands so
 your palms face away from you as if you are holding a bar between the 
two.</li>
<li>Keeping control of your dumbbells constantly push them up with your chest as you breathe out.</li>
<li>Once you reach the top hold and then lower your dumbbells back down to your chest.</li>
<li>Repeat the movement for the required repetitions.</li>
</ol>
A final exercise which I think is great is the press up. It is 
simple, effective, works more than just the chest, can be varied to 
increase or decrease difficulty and can be done anywhere and without 
weights. It is performed as follows: 
<ol>
<li>Lie flat on the floor and place your hands just above shoulder width apart, and holding yourself on them with straight arms.</li>
<li>Lower yourself down while inhaling until your chest almost touches the floor.</li>
<li>Hold and then return to the top while exhaling.</li>
<li>Repeat for the required repetitions.</li>
</ol>
These three exercises should be a great start to your chest workouts. 
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A little bonus advice an exercise rhythm that works great for me and 
for others who I have researched is to do the following. The motion you 
breathe out on, i.e. the strenuous part, should take 1 second, then you 
hold at the top for 1 second, then the motion you breathe in on, i.e. 
the relaxation part, should take 2 seconds. This should help you to get 
the max out of your reps and you will certainly feel it.

Muscle Building:Chest Workouts

What are the best ones to do? There are a few particular chest workouts that are really going to be great for you but you just don’t ...

How to Use Creatine

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Creatine is a great supplement. I have used this in many different 
ways. But the best way to use creatine that I have found for building 
muscle is outlined in this post. 
There are several different types of creatine but I want to talk about "creatine Monohydrate". 
Creatine monohydrate is normally the cheapest on the market and it has been very effective for me. 
To Load Or Not To Load? 
There
 are mixed views when it comes to supplementing with creatine 
monohydrate. The biggest argument is weather or not to do a "Loading 
phase" with this product. To clarify, a loading phase is taking the 
creatine in a higher dosage during the first week or 5-7 days of the 
cycle. Some people suggest that this has no benefit. I have heard of 
people having stomach upsets from doing this also. 
As I am in to 
finding the best results for me, I have tried both methods and also 
other suggested methods. but the best results have come from using a 
loading phase. 
My Greatest Results Came From This Plan: 
Creatine Monohydrate Plan 
Week 1 
LOADING PHASE - 5g taken 5 times every day for 7 days 
Week 2 through to and including week 6 
MAINTENANCE PHASE - 5g taken 2 times every day for 7 days 
Week 7 
TAPERING PHASE - 5g taken 2 times 4 days of this week (Every other day) 
Week 8 
TAPERING PHASE - 5g taken 2 times 3 days of this week (I did Mon, Wed, Fri) 
When
 I use Monohydrate now, this is always the plan I follow. It gives me 
great results. I feel good effects (Fuller and stronger) by about week 
3. 
You will notice that there is a "Tapering phase" on this plan. I
 use this because I have in the past had great results but stopped and 
very quickly lost my gains and the effect of the creatine. By putting 
this tapering phase in, I noticed that I did not lose the gains I had 
achieved. After the 8 weeks I will have 6 weeks off and then "Rinse and 
repeat". 
Another argument is that you do not have to cycle 
creatine. I can see why you would want to use it the full year through 
but personally I think it is good to give your body a rest from this 
supplement. If not for health reasons, for the health of your wallet! 
To Sum Creatine Monohydrate Up 
Creatine
 Monohydrate is a supplement that I really rate. I have had some good 
results with this. It is one of the cheapest types of creatine on the 
market. It is a good idea when buying a creatine monohydrate product to 
get it from a reputable source. As you may know there are a massive 
amount of companies and brands that get away with selling low quality 
products at high prices. A good indicator when looking for a creatine 
monohydrate product is if you can see the word "Creapure" on the label. I
 wouldn't waste money on something that wasn't a creapure brand. I have 
used this product with good effect, it's a good choice, cheap but good 
quality 
I will also point out that this plan is the best that I 
have found works for me. There has been a lot of trial and error but if 
you are thinking of using creatine, you could use it as a starting 
point. 
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How to Use Creatine

Creatine is a great supplement. I have used this in many different ways. But the best way to use creatine that I have found for buildin...

What is your body type Ectomorph, Endomorph or Mesomorph?

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 Introduction 
In the 1940s, American Psychologist William Herbert Sheldon developed a theory that there are three body types, or somatotypes: Ectomorph, Endomorph and Mesomorph. 
The
 names were named after the three germ layers of embryonic development: 
the endoderm (develops into the digestive tract), the mesoderm (becomes 
muscle, heart and blood vessels), and the ectoderm (forms the skin and 
nervous system). 
Each somatotype has its own distinct physical 
characteristics and supposedly personality as well. Modern scientists 
have dismissed his claims on somatotypes-personality as 
outdated/inaccurate. However, the unique physical characteristics of 
each body type is still widely used as an important factor when 
designing workout routines for the individual. 
This is because the
 three body types each require different workout methods and diet plans.
 I have listed the body types below along with their respective traits 
and training methods. 
Ectomorph 
Characteristics: 
<ul>
<li>High metabolism</li>
<li>Low body fat</li>
<li>Difficulty in building muscles</li>
<li>Young appearance</li>
<li>Lightly muscled</li>
<li>Narrow face with high forehead</li>
<li>Thin limbs</li>
<li>Narrow shoulders and flat chest</li>
<li>Narrow hips</li>
</ul>
 
Diet: 
<ul>
<li>EAT MORE</li>
<li>Huge amount of calories needed to gain weight due to high metabolism.</li>
<li>Create caloric surplus</li>
<li>Eat 5-7 small meals per day every 2.5 to 3 hrs</li>
<li>Daily protein intake of 1 gram of protein per pound of bodyweight</li>
<li>Use protein shakes to supplement diet</li>
</ul>
 
Workout Intensity: 
<ul>
<li>GO HEAVY</li>
<li>6-8 reps per set</li>
<li>Aim to lift heavier weights progressively every week</li>
<li>Rest 90 seconds between sets (ensure sufficient rest due to heavy load)</li>
</ul>
 
Workout Frequency/ Split 
<ul>
<li>Train each muscle group twice per week</li>
<li>Best not to train each muscle group three times per week due to 
heavy load and thin body frame. Unless you are a beginner who's starting
 out with light weights</li>
</ul>
 
Workout Volume 
<ul>
<li>Bigger muscle groups: 30-60 reps per workout session</li>
<li>Smaller muscle groups: 20-30 reps per workout session</li>
<li>Number of Sets: 3-4 sets</li>
</ul>
 
Cardio: 
<ul>
<li>Perform low intensity cardio (brisk walking, jogging, swimming) once or twice a week for general and cardiac health</li>
<li>Do NOT perform intense cardio as this will burn away precious muscle mass</li>
</ul>
 
Endomorph 
Characteristics: 
<ul>
<li>Slow metabolism</li>
<li>High fat storage</li>
<li>Finds it hard to lose fat</li>
<li>Round shaped with large bone structure</li>
<li>Soft body</li>
<li>"Stocky" build</li>
<li>Underdeveloped Muscles</li>
<li>Wide waist</li>
</ul>
 
Diet: 
<ul>
<li>Eat less</li>
<li>Keep food intake low due to slow metabolism</li>
<li>Create caloric deficit</li>
<li>Eat slowly; eating fast stokes your metabolism and makes you feel hungry</li>
<li>Keep fat intake low and only eat lean meat</li>
<li>Avoid eating late at night (suppers, etc)</li>
<li>Avoid soft drinks and alcohol</li>
</ul>
 
Workout Frequency/ Split: 
<ul>
<li>Train each muscle group twice or thrice per week</li>
</ul>
 
Workout Intensity: 
<ul>
<li>Train at high intensity</li>
<li>9-12 reps / 12-15 reps per set</li>
<li>Rest 30-60 seconds between sets</li>
</ul>
 
Volume: 
<ul>
<li>Bigger muscle groups: 30-60 reps per workout session</li>
<li>Smaller muscle groups: 20-30 reps per workout session</li>
<li>Number of Sets: 2-3 sets</li>
</ul>
 
Cardio: 
<ul>
<li>Perform high intensity cardio (running, swimming, cycling, etc) at least 3 times a week.</li>
<li>Incorporate HIIT (High-intensity interval training) into your cardio routine.</li>
</ul>
 
Mesomorph 
Characteristics: 
<ul>
<li>Genetically gifted</li>
<li>Muscular build</li>
<li>Gains muscle easily</li>
<li>Low body fat</li>
<li>Mature appearance</li>
<li>Upright posture</li>
<li>Medium bone structure</li>
<li>Large head with broad shoulders and narrow waist (v-shaped)</li>
<li>Long torso</li>
<li>Muscular limbs</li>
</ul>
 
Diet: 
<ul>
<li>Create caloric surplus/deficit depending on workout goal</li>
<li>Daily protein intake of 0.8 gram of protein per pound of bodyweight</li>
<li>Keep fat intake low and cut down on fatty meat</li>
<li>Avoid eating late at night (suppers, etc)</li>
<li>Avoid soft drinks and alcohol</li>
</ul>
 
Workout Frequency/ Split: 
<ul>
<li>Train each muscle group twice per week</li>
<li>For beginners, train three times per week</li>
</ul>
 
Workout Intensity: 
<ul>
<li>6-8 reps / 9-12 reps per set</li>
<li>Aim to lift heavier weights progressively every week</li>
<li>Rest 60 seconds between sets</li>
</ul>
 
Workout Volume 
<ul>
<li>Bigger muscle groups: 30-60 reps per workout session</li>
<li>Smaller muscle groups: 20-30 reps per workout session</li>
<li>If performing 6-8 reps: 3-4 sets</li>
<li>If performing 9-12 reps: 2-3 sets</li>
</ul>
 
Cardio 
<ul>
<li>Perform medium-intensity cardio (running, swimming, etc) 2/3 times a
 week to keep fat-burning channels active (mesomorphs can gain fat too 
if you do not have a proper diet/workout!)</li>
</ul>
 
Conclusion 
Now that you know which body type you are, you can optimize your diet and workout to fit your body type. 
Ectomorphs
 and endomorphs are not naturally muscular and well-built like 
mesomorphs. However, you can train hard to look as close as possible to a
 mesomorph. Do not feel upset that you have to work so hard; just focus 
to reach your maximumgenetic potential and you will still look great! 
On
 the other hand, mesomorphs are lucky because they can gain muscle/ lose
 fat easily. However, if you are a mesomorph, you should still watch 
your diet and exercise regularly to keep in shape. I know of many 
mesomorphs who are underweight or overweight due to a lack of 
discipline. I'm sure you know of several examples yourself! 
No matter what your body type, you CAN build a ripped muscular body if you believe in yourself! 
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What is your body type Ectomorph, Endomorph or Mesomorph?

Introduction In the 1940s, American Psychologist William Herbert Sheldon developed a theory that there are three body types, or ...