Great Training Routines

six pack abs training routines

2009-10-23T13:50:00.002+01:00

hey every one just to let you know I have a new place you can check out for some really great information all about getting six pack abs you can check it out at the following link hope you enjoy

The Truth About Six Pack Abs Main Program

six pack abs training routines

2009-10-23T13:50:00.001+01:00

hey every one just to let you know I have a new blog all about getting six pack abs you can check it out at the following link hope you enjoy

The Truth About Six Pack Abs Main Program

six pack abs training routines

2009-10-23T13:50:00.000+01:00

hey every one just to let you know I have a new blog all about getting six pack abs you can check it out at the following link hope you enjoy

The Truth About Six Pack Abs Main Program

Fat loss Training Routine With Diet

2009-07-03T14:45:00.007+01:00

Training Routine Week 3:
Hi there everyone sorry its been a couple of days but here comes week three of the fat loss training routine along with the diet to follow whilst doing it if anyone has started the training routine please let me know how its going and what you think to it as i am always happy of a bit of feed back, also if this is your first visit you can go back to the start at week 1 of the training routine here Fat loss Training Routine With Diet week 1

4 Week Training Routine Week three
training routine 1(Monday and Thursday)

Chest:
explosive press ups: 2 sets of 6-8 (each rep is performed explosivly so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 6-8 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 5
dumbell incline press: 3 sets of 6
low pully cable crossovers: 3 sets of 15
superset with
cable cross overs: 3 sets of 15 ( perform a drop set on your final set)

Soulders:
smith machine shoulder press throws: 3 sets of 6-8 (perform these on a light weight).
smith machine shoulder press: 3 sets of 5
upright rows: 3 sets of 15
lateral raises: 3 sets of 15
bent over lateral raises: 3 sets of 15
barbell shrugs: 3 sets of 8 ( perform a drop set on your final set)

Triceps:
close grip smith machine press throws: 4 sets of 6-8
tricep extensions: 4 sets of 15
superset with
reverse grip dunbell press: 4 sets of 15 ( perform a drop set on your final set)

training routine 2 (Tuesday and Friday)

Back:
one arm cable pulls: 3 sets of 5-7 (perform these on a light weight)
single arm rows: 3 sets of 5
straigt arm pull downs: 4 sets of 15
super set with
reverse grip pull downs: 4 sets of 15 ( perform a drop set on your final set)

Biceps:
smith machine curl throws: 4 sets 6-8 (perform these on a light weight)
barbell curls: 4 sets of 15
super set with
preacher curls: 4 sets of 15 ( perform a drop set on your final set)

Forearms:
barbell wrist curls: 3 sets of 15
superset with
reverse wrist curls: 3 sets of 15

training routine 3 (wednesday and saturday)

Legs:
jump squats: 3 set of 5-7 (perform these on a light weight)
front squats: 3 sets of 5
dumbell lunges: 3 sets of 15
superset with
leg extentions: 3 sets of 15
deadlifts: 3 sets of 15
superset with
leg curls 3 sets of 15
standing calf raises: 3 sets of 20
superset with
seated calf raises: 3 sets of 25

Abs:
hanging leg raises: 3 sets to failure
superset with
crossover crunches: 3 sets to failure

Diet week three:
breakfast: 4 whole eggs, 2 egg whites, 40g reduced fat cheese, (you could make an omlete with this) also 230g poridge
morning snack: 2 scoops of whey and a spoon full of peanut butter
lunch: 115 g of deli turkey meat, 4 slices reduced fat cheese slice, 1 table spoon low fat mayo ( roll up the ingredients)
afternoon snack: 225 g cottage cheese, 2 table spoons salsa
preworkout: 1 scoop whey protien
postworkout: 2 scoops whey protien 350ml gatorade
dinner: 225 g rump steak, 90 g chopped broccoli, 200 g mixed green salad, 1 table spoon dressing
nightime snack: 225 g cottage cheese

Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

Fat Burning Training Routine With Diet

2009-06-30T13:45:00.006+01:00

Hi every one welcome back to week 2 of Fat Burning Training Routine With Diet. If you have not yet seen the first week you can check it out by clicking the following link Fat Burning Training Routine With Diet week 1.

In this second week you will notice the training gets slightly harder than the first week and the diet a little stricter the number of repetitions are going up and your calories and carbs are going down.

4 week training routine week 2
Training routine 1 (monday and thursday)

chest:
explosive press ups: 2 sets of 5-7
dumbell benchpress: 2 sets of 5-7 (perform at a light weight)
dumbell benchpress: 2 sets 6 (on your last set perform a drop set)
barbell incline press: 3 sets of 6
low pully cable cross overs: 3 sets of 12(on your last set perform a drop set)

Shoulders:
dumbell shoulder press: 2 sets 5-7 (perform at a light weight)
dumbell shoulder press: 3 sets of 6 (on your last set perform a drop set)
barbell upright rows: 3sets of 6
cabel lateral raises: 2 sets of 12 (on your last set perform a drop set)
cable bent over lateral raises: 2 sets of 12 (on your last set perform a drop set)
dumbell shrugs: 3 sets of 6

Triceps:
close grip bench press: 3 sets 5-7 (perform at a light weight)
close grip bench press: 3 sets of 6
over head dumbell extensions: 3 sets of 6 (on your last set perform a drop set)

Training routine 2 (tuesday and friday)

Back:
single arm rows: 3 sets of 5-7 (perform at a light weight)
bent over rows : 3 sets of 6
wide grip pull downs: 3 sets of 6 (on your last set perform a drop set)

Biceps:
smith machine curl throws: 3 sets of 5-7 (perform at a light weight)
barbell curls: 3 sets of 6
incline dumbell curls: 3 sets of 6 (on your last set perform a drop set)

Forearms:
barbell reversewrist curls: 3 sets of 12

Training routine 3 (wednesday and saturday)

Legs:
squat jumbs: 3 sets 5-7 (perform at a light weight)
squats: 4 sets of 6
leg press: 3 sets 0f 6 (on your last set perform a drop set)
leg extensions: 3 sets of 12
super set with
leg curls: 3 sets of 12

Calves:
seated calf raises: 3 ses of 20
standing calf raises: 3 sets of 15

Abs:
reverse crunches: 3 sets to failure
super set with
cable crunches: 3 sets of 15

Diet week 2

Breakfast: 4 whole large eggs, 30g sultana bran with skimmed milk,
late morning snack: 2 scoops whey protien 30g nuts
Lunch: 1 tin tuna, 2 slices wholemeal bread with 1 spoonful low fat mayo
midday snack: plain low fat yogurt, 1 scoop of whey protien (mixed in)
pre workout snack: 1 scopp whey protien, 1 large banana
post workout snack: 2 scoops protien, 600ml gatorade
dinner: chicken breast,20 asparagus spears, 200g mixed green salad, 2 tablespoons low fat salad dressing.
night time snack: 225g cotage cheese, 1 table spoon of peanut butter.

keep tuning in over the next few days for week 3

Fat Burning Training Routine With Diet

2009-06-29T13:09:00.009+01:00

Training Routine Week 1:
This training routine is a 4 week fat torching routine that if you stick to i can guarentee you WILL totaly strip the fat of your body, leaving you with a perfect lean body, this programme will work for anyone who does it, as long as you stick to the training routine and diet strictky, after all its only 4 weeks long.
Its all about will power people just stay away from the cakes and pies for a little while and your gonna get great results cheat and they wont be nearly as good, remember alot of people say diet is 80% of the battle and i have to say i totally agree.

This training routine is a 3 day split over a 6 day week, so you will be training monday to saturday, with sunday as your rest day repeating the training routine twice each week ,also there is a small amount of cardio after each weights session, during your routine you will be lifting heavy weights and minimising your rest periods in between sets, this will cause you to burn huge amounts of calories during and after your workout also reps will beformed fast and explosivley as this has also been proven to burn more calories than standard slowreps.

right guys here we go then this is week one training routine and diet

4 Week Training Routine Week One
training routine 1(Monday and Thursday)

Chest:
Explosive press ups: 2 sets of 3-5 reps (each rep is performed explosivly so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 3-5 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 8
Dumbell bench press: 3 sets of 8
Cable crossovers: 3 sets of 10
Shoulders:
smith machine over head throws: 3 sets 3-5 reps (perform these on a light
weight).
smith machine over head: 3 sets of 8
smith machine upright rows: 3 sets of 8
smith machine upright rows: 3 sets of 8
dumbell lateral raises: 3 sets of 10
bent over lateral raises: 3 sets of 10
barbell shrugs: 3 sets of 8
Triceps:
close grip smith machine press throws: 3 sets of 3-5
smith machine close grip presses: 3 sets of 8
tricep pushdowns: 3 sets of 10

training routine 2 (Tuesday and Friday)

Back:
1 arm cable pulls: 3 sets of 3-5 (perform these on a light weight).
single arm rows: 3sets of 8
seated cable rows: 3 sets of 8
Biceps:
Smith machine curl throws: 3 sets of 3-5 (perform these on a light weight)
smith machine drag curls: 3 sets of 8
incline dumbell curls: 3 sets of 10
Forearms:
Barbell wrist curls: 3 sets of 10

training routine 3 (wednesday and saturday)

legs:
squat jumps: 3 sets of 3-5 (perform these with only your own body weight)
squats: 4 sets of 8
leg press: 3 sets of 8
leg extention: 3 sets of 8
leg curls: 3 sets of 8
Calfs:
standing calf raises: 3 sets of 12
super set these with
seated calf raises: 3 sets of 12

Diet week one:

Breakfast: 2 whole large eggs, 4 large egg whites, 230g of poridge, handful of blueberries.
Late morning snack: 2 scoops of whey protien, 1 whole wheat mufin, 1tbs of peanutbutter.
Lunch: chicken breast , medium sweet potatoe, mixed salad with 1 tablespoon light dressing.
midday snack: 100g sliced turkey meat, 2 slices wholemeal bread, beef and vegatable soup.
Preworkout snack: 1 scoop whey protien, 2 peices of fruit .
post workout snack: 1 scoop whey protien, litre of gatorade.
Dinner: chicken or fish, cup of brown rice, handfull of green beans.
night time snack: 250g cottage cheese, 2 table spoon of salsa.

So thats the first week for week 2 click the following link Fat Burning Training Routine With Diet week 2

fun circuit training routine

2009-06-23T11:23:00.003+01:00

This training routine is a really fun circuit training routine shown to me by a friend a couple of years back, all you need is a deck of cards and a bag, a length of track and a stop watch.

Right so you might be wondering whats going on and thinking you cant see yourself working up much of a sweat with a deck of cards right, well this is the fun part, as we all no a deck of cards has 4 different suits hearts, diamonds, clubs and spades, what we need to do is nominate each suit an exercises, the good thing about this is you can change the exercises to any thing you want, an example is below of one I have used in the past

spades = sit ups

clubs = press ups

hearts = squat thrusts

diamonds = bur pees

When you have decided what exercises each card will be for the training routine empty all the cards into your bag and mix them up, next you want to mark roughly 25 meters on the track.

Assuming you also have your stop watch you are ready to begin the training routine.

This training routine is designed to last approximately 30 minutes .

To start with you run the 25 meteres and back then choose a card at random from the bag, so for example lets say you choose 8 of clubs this will mean you do 8 press ups, you are allowed one minute between starting the exercise and starting another run so the quicker you finish your press ups the longer breather you will get so obviously it also stands to reason that the lower number cards will give you a nice breather where as higher numbers will leave you with less rest time so if you have a long run of high cards the training routine can quickly become rather nasty.

continue in this fashion for 30 minutes

run - card - run - card - run - card, you get the idea and make sure you choose cards at random each time it makes the training routine much more fun as you just don't know whats coming.

The great thing about this routine is you can tailor it for your own level of fitness for example if 25 meters is to long shorten the distance and if you want to change the exercises you can it is a very versatile training routine and its nice to have a change from the same old routine so give it a go and please let me know what you think.

Cheers guys hope you enjoy this one.

Weight Gainers

2009-06-23T10:55:00.003+01:00

Hi guys, am just writing a short post today about a site i came across yesterday about weightr gain suplements. The site is an australian site that gives some sound info on different weight gaining supplements.

This site as you know is usualy about training routines, however I do stress how important good diet and correct supplements are to your progress.

The thing I enjoyed about the weight gainers site i am talking about was it gave some really good information on the ingredients used and the effect they have on your training routines and your overall progress, check it out at

Weight Gainers.

Chest Training Routine 3

2009-06-22T18:26:00.003+01:00

This is the third chest training routine i have posted just so you can have a nice veriaty in your training routines.

Chest training routine 3:

dumbell bench press: 3 sets 8-12 reps

incline chest flies: 3 sets 8-12 reps

pess ups with legs raised: 3 sets 20 reps (again i tend to try and do my finale set to failure).

Start off with a couple of warm up sets on a low weight just to get you going so you dont pull any muscles.

chest training routine 2

2009-06-22T00:41:00.002+01:00

heres another good chest training routine so you can keep switching it up guys

chest training routine 2:

incline dumbell press: 3 sets 8-12 reps

decline dumbel press: 3 sets 8-12 reps

cable cross overs :3 sets 6-8 reps

i tend to do a couple of warm up sets before i get stuck into the hard training just to loosen the muscles up so you dont pull anything.

keep checkin in for more free training routines.

Chest Training Routine

2009-06-19T23:38:00.003+01:00

If your looking for a good chest training routine this should be spot for anyone wanting to build up their chest, I use this fairly regularly but of course as with any training routine its always good to keep your muscles guessing so I switch my routine up fairly regular, so I will be posting some variations of chest training routines so you can change it up every now and then.

Chest training routine 1:

Bench press: 3 sets 8 - 12 reps

incline dumbell flys: 3 sets 8-12 reps

press ups: 3 sets of 20 ( if you really want to finish yourself off do your last set to failure).

keep tuning in for more chest training routines and check out the other training routine in the right hand side of the page keep up the good work guys.

Also was thinking of adding a followers section to the blog so would really like to here from people who might be interested, let me know in the comments section at the bottom of the post.

As this is a new growing blog I would really love feedback from my visitors on anything you might want to read about or any improvements I could make to make your visits more enjoyable.

catch you in a bit guys.

Strength Training Routine

2009-06-18T16:43:00.006+01:00

the 2 strength training routine I am giving you guys today are old school strength training routines the first is desighned for just one day a week and the second is a four day programme but before i give you the programmes i will just say a little about strength training.

In a programme where your main aim is to gain strength you will find your self lifting heavy weights, this will mean to lift heavier the ammount of reps perormed in each set will need lowering so you can lift the maximum possible. Anywhere between 1-5 reps I tend to stick to between 3 and 5 reps if I am doing a strength training routine, also i tend not to bother with cardio when doing these sorts of routines, the reason being when you lift such heavy weights you burn enourmous amounts of calories anyway and you continue to burn them long after you finish training as your body uses alot of energy to return your body to its pre-exercise state basicaly although you might not think so at first when you learn a little about it you will realise strength training can be an excelent way to lose weight aswell.

If you want a good example of a routine that burns loads of calories with no calories check out an older post of mine burn 1000 calories in 1 workout no cardio

Anyway back to the training routines first up is the one day programme so here we go.

Strength Training Routine 1:
for each excercise perform just one set bare in mind this wants the heaviest you can lift causing you to fail on your final rep

Squat: 3-5 reps
Deadlift: 3-5 reps
Bench Press: 3-5 reps
Military Press: 3-5 reps
Bent Over Row: 3-5 reps
Dumbbell Curl: 3-5 reps

This routine only wants to be performed once a week ans you should see good strength gains.

strength training routine 2:

MONDAY

Bench Press: 3-5 reps 3 sets
Military Press: 3-5 reps 3 sets
Bent Over Row: 3-5 reps 3 sets

WEDNESDAY

Squat: 3-5 reps 3 sets
Romanian Deadlift: 3-5 reps 3 sets
Dumbbell Lunges : 3-5 reps 3 sets

FRIDAY

Decline Dumbbell Tricep Extensions: 3-5 reps 3 sets
Seated EZ Bar French Press: 3-5 reps 3 sets
Barbell Curls: 3-5 reps 3 sets

SUNDAY

Calf Raises: 15 reps 3 sets
Hanging Leg Raises: 15 reps 3 sets

Hope you enjoyed these to two routines please feel free to leave comments
Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

intermediate ab training routine

2009-06-17T19:43:00.005+01:00

click here for Beginner Ab Training Routine
click here for advanced Ab Training Routine

Hello everyone im back with another short post, with this time an intermediate ab training routine above there are also links for beginner and more advanced programmes this programme is at an intermediate level so if the beginner training programme is a bit to easy and the advanced is a little hard then this intermediate ab training programme should be just right so here goes

Hanging knee raises – 2 sets of 8 reps

Decline leg thrusts – 1 set of 10 reps

Lying leg thrusts – 1 set of 12 reps

Ab bicycles – 1 set of 30 reps

Stability ball crunches with arms straight over head – 1 set of 15 reps

Alternating crunches - 1 set of 20 reps

rest for about 30 - 40 seconds between each set and or excercise this will keep your muscles working throughout the ab training routine also as well as this it will keep your heartrate up throughout the training routine.

As i have said this is an intermediate ab training routine so if it is to hard or to easy there are links to two other training routines at the top of this page.

if your seriouse about getting a perfect mid section another great resource that I personaly own and have to admit stole this routine from is The Truth About Six Pack Abs Click Here for more info! its a really good book its 149 pages long and is packed with info.

Beginner Ab Training Routine

2009-06-17T17:42:00.010+01:00

click here for Advanced Ab Training Routine
click here for intermediate ab training routin

Welcome back everyone, this post is a nice little beginner ab training routine for those of you that are just starting out on your quest to gain the perfect set of abs, which as we all know is no easy feat, in fact i believe if my memory serves me correctly only 3% of the population of the uk have the much sought after washboard flat six pack, that does sound rather daunting, but the fact is it is possible with a bit of detemination along with eating well and a good ab training routine, this one should be ideal to just get you going

Beginner ab training routine

Lying leg thrusts – 2 sets of 5 reps

Reverse crunches – 2 sets of 5 reps

Ab bicycles – 1 sets of 20 reps (each knee to elbow counts as one rep)

Alternating crunches – 1 sets of 15 reps

Bench crunches - 1 sets of 15 reps

Between each set of this ab workout routine take about 30-40 seconds rest and i usualy perform this routine after my main training routine 2-3 times a week
hope you enjoy trying this out and please feel free to leave comments.

if your seriouse about getting a perfect mid section another great resource that I personaly own and have to admit stole this routine from is The Truth About Six Pack Abs Click Here for more info! its a really good book its 149 pages long and is packed with info.

Good Ab Trainning Routine

2009-06-17T16:43:00.009+01:00

click here for Beginner Ab Training Routine
click here for intermediate ab training routin

Hey guys just another short post here this time its a realy great ab training routine this is for an experienced weight trainer and probably someone with not alot more to shave of the mid section however I will be adding a few more ab training routines to this blog that are varying in difficulty i found this excercise in a really good book that i bought not so long ago.

Anyone who can do this ab workout routine I salute you its quite a beast.

Hanging leg raises: 4 sets of 10 reps

Hanging knee raises: 1 set of 15 reps

Lying leg thrusts: 1 set of 15 reps

Stability ball crunches: 1 set of 15 reps

ab crunches: 3 set of 20 reps

Weighted cable rope crunches: 1 set of 15 reps

Only take 30-40 second betweem each excersise.

Like i said before if you can complete this then your not doing bad and are definatly on your way to a well defined set of abs, check it out guys and girls, see what you think.

Also please leave comments or if you want advice on any other training programmes let me know and i will get back to you and maybe even write a post about it.

if your seriouse about getting a perfect mid section another great resource that I personaly own and have to admit stole this routine from is The Truth About Six Pack Abs Click Here for more info! its a really good book its 149 pages long and is packed with info.
Also if you are really serious about your training in general I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

Killer Arm Training Routine For Biceps and Triceps

2009-06-16T21:14:00.006+01:00

Hi everyone this arm training routine is a creation made by me and a friend for biceps and triceps its a bit off a killer training routine but usually only takes about 30 minutes, the biceps and triceps are trained separately and both are done using super sets basically there are three triceps exercises and three bicep exercises all of which you perform three sets of eight, however each exercises is performed one after the other with no breaks in between i have wrote the training routine out the way it should be performed as to avoid complication the triceps are trained first followed by the biceps.

Killer arm training routine (triceps):

close grip bench press 8 reps

skull crusher 8 reps

seated dumbbell extension 8 reps

Just to clarify the exercises should be performed one after the other with no breaks in between after one full set of all three exercises take about a minute to a minute and a half rest before repeating a further two times.

Killer arm training routine (biceps)

barbell curls 8 reps

hammer dumbbell curls 8 reps

machine preacher curls 8 reps

again all three exercises should be done one after another with no rests and repeated three times, I perform both arm training routines using heavy weights so that i almost fail on the final exercises if you do the same you will defiantly feel the benefits.

So try out the killer arms training routine and let me know what you think.
Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

Flat Stomach in One Month - The Truth About Six Abs

2009-06-10T17:20:00.010+01:00

Hi every one if you have been thinking of buying Truth About Six Abs to try get a flat stmach in one month then you have to read this review first.

Truth About Six Abs is an Ebook written by Micheal Geary a certified nutritional specialist and personal trainer,in his book he teaches dietary strategies and training advice to get a flat stomach in one month and of course to achieve that perfect wash board stomach that we would all love.

Truth About Six Abs is designed for anybody wanting to get get a flat stomach in one month, man or women, old or young and the techniques range from novice to expert basically this will work for anyone and will just need adjusting accordingly.

The Truth About Six Pack Abs is broken up in to sections the first is a very detailed and interesting section on diet and nutrition and the author Mike Geary advises you do not skip this part, he also stresses that this is not a fad diet what it is is a way of eating correctly to lose weight and get a flat stomach in one month, so for anyone out there after a magic pill or some wonder supplement bad news guys you wont find it here in fact you probably wont find that anywhere, not that actually works anyway.

The nutritional information is very detailed stuff and you will learn allot of great techniques to get fat levels down and keep them there and none of it includes low carb, or low fat, you eat them both but it tells you when and how to get them.

After all this information you are given 7 pages of example diets to get you going too which i thought was great.

The next part of Truth About Six Abs looks specifically at your abdominal workouts it gives examples of exercises to avoid and the best ones to focus on in order to develop get a flat stomach in one month. Each exercises is accompanied with photo demonstrations for all the exercises and the correct way of doing them this is followed by 8 ab training routines that increase in difficulty levels 1-8, 8 obviously being the hardest.

The next part of Truth About Six Abs book looks at the whole body workout, in this section he again gives allot of amazing advice for example he gives tips on increasing the am mount of calories you burn in your workouts which was a part i particularly liked, he also stresses that even though the book is Truth About Six Abs the rest of your body is equally as important and not to devote all your time to your ab training routines to get a flat stomach in one month the ab training routines are in addition to the rest of your body this section is also accompanied by photo instructions of all the individual exercises, which are followed by loads of training routines going from a beginner level to intermediate and advanced.

Basically in my opinion if you are looking to get in shape and try to get a flat stomach in one month or need some new ideas or maybe you hit a plateau in your training Truth About Six Abs is 149 pages of pure GOLD defiantly the best ebooks i have bought to date.

Also as well as Truth About Six Abs it comes with 5 bonus books COMPLETELY FREE!!

Flexibility: a 13 page stretching routine book
sky rocket fat loss: a 41 page book by fat loss expert Tom Vento author of Burn The Fat Feed The Muscle (another great book)
Smoothies for athletes: 126 smoothie recipes for better athletic performance
stability ball exercises: 12 page book on stability ball exercises
turbulence training: a 33 page fast fusion fat loss book.

you can learn more about The Truth About Six Pack Abs by Clicking Here!

Good luck hopefully you can gat a flat stomach in one month and be able to show off your new six pack good luck.

Shoulder workout routine

2009-06-09T22:36:00.011+01:00

If your shoulders need a change of pace...if standard training routines barbell or dumbell shoulder presses just aren't doing it for you anymore...you have GOT to try this training routine.
A simple change in how you hold and lift the bar will set your delts on FIRE!

If you're like me, shoulders are one of your toughest bodyparts to develop. So I've to develop effective training routines to really hit my shoulders HARD and get the best results possible.

This training routine is one of my favorites for building strength and explosive power in the shoulders. I've found it to be VERY effective for hitting the lateral delts as well, which is critical for building shoulder width.

How To Do It:

To perform this workout routine, you'll need a barbell and a power rack. That's it!

Instead of pressing the barbell from inside the rack, though, and taking a "traditional" grip on the bar, you will be standing OUTSIDE the rack on one side, facing in. You'll be pressing ONE END of the bar, using the other end as a pivot point.

** Don't worry! ** I'll have a link to pictures and video of this exercise in action at the end of the article so you'll know EXACTLY what you're doing before trying it out.

First, you'll need to set one of the safety rails up near the top of the rack - about forehead level is good. The other rail should be set at just about shoulder height.

Set an Olympic barbell across these rails so that it's sloping down to one side. Load the high end of the barbell with at least one weight plate (45 or 35 lbs) to counterbalance the end you'll be pressing.

Load the lower end of the bar with weight - start with a weight that is fairly light (if you can do dumbell presses with 50 lb dumbells, start with just a 45 lb plate on the bar) until you get an idea of how the exercise works. THEN you can start adding plates. Also, be VERY sure you've got good collars on BOTH ends of the bar - you don't want any plates sliding off.

Now you're ready to start the workout routine.

Stand at the low end of the bar (outside the rack) facing in towards the rack. Grip the end of the bar with both hands (not overlapping but butted up so they're right BESIDE each other on the end of the bar). One will be closer to the end than the other - you can switch that grip on the next set to keep things even.

Stand a little off to one side to start with here. When you do the exercise, you're basically going to be doing a press with one hand (using the other hand for guidance and balance), bringing the bar up and overhead then lowering it down on the other side. Then you'll repeat, going back over to the other side.

This is why I call it the "Side-To-Side Shoulder Press training routine." You start with, for example, a left-hand one-arm press, bringing the bar overhead and across then performing a right-hand one-arm press. You go back and forth until you've done as many reps as you can.

When you're doing the press (especially at the bottom of the movement), be careful to use the other hand primarily for guidance and balance, NOT to try and pull up on the bar for help. That other shoulder will be in an awkward position to exert force and you don't want to risk injury.

If you want to REALLY finish off the shoulders with this training routine(I like to do this on my last set), when you're done with the side-to-side movement, you can continue with a two-arm press directly to the front.

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Overall, this workout routine is an excellent alternative to barbell and dumbell presses. It's a novel yet EXTREMELY functional shoulder exercise that has the potential to build excellent power and strength in the shoulders.

The positioning of the bar, the side-to-side movement and the fact that you're gripping on a MUCH thicker portion of the bar all contribute to the overall effectiveness of the exercise.

I think you're going to like it!

To see pictures and video of this exercise in action, click on the following link:

check out the workout here

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Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

UK Supplement store

2009-06-04T16:59:00.003+01:00

This post is a short post about my overall favorite UK Supplement Store which is the UKSupplementStore.co.uk , why you may be asking is it my favorite, well there are 3 reasons, firstly the prices are very good, secondly the delivery is very fast and thirdly there is an absoulutly masive selection of many popular brands, for many different purposes, for example gain muscle and lose fat, supplements for better recovery and products that increase indurance just to name a few. In my opinion it is definatly my favorite uk supplement store.
As well as the briliant selection at the uk supplement store they also are very easy to contact as they provide telephone contact which is something i always like, also they offer a free reps magazine with orders over £60 along with many other great uk supplement store deals.

Check UK Supplement Store Here.

Good Training Routines For Men

2009-05-19T17:08:00.016+01:00

Have you ever noticed that everywhere you go on the internet looking for training routines everyone is trying to sell you theirs, but no one seems to want to give their training routines for free? Well that until now in this page I am going to give a few good examples of training routines I have done in the past that I have found good in my experience for different areas of training.

Training routine 1:

(Ideal for someone just starting out):
Train Monday, Wednesday and Friday taking Tuesday, Thursday and the weekend as rest days, your training will be the same each day, bear in mind this training routine is for someone just starting out at the gym, you might want to do this for 3-4 weeks just till you get into the swing of things, but it’s very good for getting going and also a good training routine for losing a bit of excess fat I find.

Start with a 10 min warm up on any piece of cardio equipment at 60% of your max heart rate, you can work this out by subtracting your age from 220, so for example my age is 25, so 220-25=195 so 195 is my maximum heart rate, so 60% of this is just below 120 this is the heart rate I will try and maintain through the ten minutes of cardio.
Follow this with one set of each of the following.

15 reps seated chest press.
15 reps seated soulder press.
15 reps seated curls.
15 reps seated tricep press.
15 reps lat pull downs.
15 reps leg curls.
15 reps leg extentions.

only rest 30 seconds between each set and then immediately follow with another 10 minutes cardio on a machine of your choice, I usually opt for either the treadmill of the
Cross-trainer.This training routine should take about 30 minutes and although only short if done right only having short rests between exercises your heart rate should remain raised throughout, this will mean you constantly burn calories throughout the training routine.

The next training programme we will look at is a general training routine that I use on a regular basis its quite good for gaining size and strength whilst maintaining a low body fat.

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Training routine 2:

Again start with a quick warm up on any piece of cardio equipment 5-10 minutes at 60-70% of your max heart rate and at the end of every workout a further 10 minutes cool down, I tend to like the cross trainer to cool down.

Monday chest and abs:

Flat bench: 3 sets 6-8 reps
Incline dumbbell press: 3 sets 6-8 reps
Cable cross over’s: 3 set 6-8 reps
Ab crunches 3 sets of 20

Tuesday legs:

Leg curls 3 sets 6-8 reps
Leg extensions 3 sets 6-8 reps
Calf raises 3 sets 6-8 reps

Wednesday cardio:

Cardio day in the training programme.My gym has a 40 minute spinning class on a Wednesday which is really good but if you don’t have access to these sorts of classes any cardio is fine 30-40 minutes try and really get your heart rate up on this day 75-80%.

Thursday shoulders and back:

Lateral dumbbell raises: 3 sets 6-8 reps
Shoulder dumbbell press: 3 sets 6-8 reps
Upright rows: 3 sets 6-8 reps
Lat pull downs: 3 sets 6-8 reps
Row machine: 3 sets 6-8 reps
Single arm rows 3 sets 6-8 reps

Friday biceps and triceps:

Close grip bench press: 3 sets 6-8 reps
Weighted dips: 3 sets 6-8 reps
Skull crusher’s 3 sets 6-8 reps
45 degree dumbbell curls: 3 sets 6-8 reps
Normal curls: 3 sets 6-8 reps (using curling bar)
Preacher curls: 3 sets 6-8 reps

This training routine could be made more for cutting by increasing the reps from 6 or 8 to say 15 and dropping the weights.

Training routine 3:

This training routine is fairly intense and i tend to do it once in a while when i fancy punishing my self a bit, its based on an article i read in mens health magazine where it said that this workout would burn 1000 calories with no cardio, dont let this fool you though this is not for the faint hearted.

* Flat bench: 3 sets 6-8 reps
* Weighted dips: 3 sets 6-8 reps
* Barbell curls: 3 sets 6-8 reps
* Shoulder dumbbell press: 3 sets 6-8 reps
* Squats: 3 sets 6-8 reps
* Dead lifts: 3 sets 6-8 reps
* Machine crunches: 3 sets 6-8 reps

All exercises should be performed at 70-90% of your 1 rep maximum. I would advise starting at 70% and working up to 90% for your final set. Rest for about 1 minute between sets, this will help to keep your heart rate up throughout the whole workout, which will keep your body burning calories throughout.
Your probably wondering how this training routine burns so many calories, the secret is it only burns about 300-350 calories through the training routine, but because the training is so intense your body continues burning calories for long after you finish the training routine.

Training routine 4

this is a nasty one guys one for the fitter of you out there this is just cardio might be a good one to work in to training routine 2 on wednesday instead of spinning

1. sprint 100m
2. jog back to the sart
3. repeat the above 5 times for 6 total sprints with a jog back
4. sprint 400m
5. jog 800m
6. alternate till completing 4 of each

Hope you enjoyed this guys give them ago.
Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

New training routine going well

2009-04-26T12:59:00.003+01:00

Hey guys how it is going, just writing a short post about the new training routine I just began and just a little bit about how I am finding it after the first week.
The training routine is from a post I wrote about a week ago that if you’re not familiar with you can check out my gain muscle and gain strength training routine and I have to say people it’s a very good programme, its fairly low on cardio and concentrating mostly on heavy weights which I know I prefer to endless running on the treadmill, however I still do a little cardio in the form of a spinning class on a Wednesday and a short run or bike ride on a Friday which I don’t mind once a week especially as summer is on its way and the weather is much nicer for a bike ride or run, if I’m honest I usually opt for the bike ride as I’m not the biggest running fan but that just personal preference, the other 3 days are purely weight training obviously with a short warm up where a 5-10 minute brisk walk would be fine and then it’s just a case of getting those heavy weights out and hitting different body parts on different days.
This is by far my favourite way to train especially when I want to gain muscle and lose fat, as this kind of training burns a lot of calories also you see constant improvement, for me this is usually in the form of strength, size and a lower body fat which I am sure is a goal many out there share so yeah check it out guys and please subscribe to the blog for future posts.
UK Supplement Store

Using The Correct Supplements to Gain Muscle and Lose Fat

2009-04-22T13:06:00.002+01:00

Hey every one this is just a short post about how supplement can help you achieve your goals, like gain muscle and lose fat I personally use at the minute 2 different supplements whey protein and creatine in with my diet and training, so what’s the deal, what benefits do the two have.

Whey protien is excactly what it says, it is protien which is esential for repairing and gaining muscle mass. Whey protien comes as a powder that is to be mixed with either milk or water and drank as a shake at certain times during the day as a meal replacement to top up the ammount of protien you are consuming throughout a day, and to be honest there are some quite nice products out there that taste very nice too one in particular that i really enjoy is whey by SciVation which is delicious but of course there are many out there, it boils down to your personal taste, but generally nutritionally they are very similar, generally I would have a couple of whey protein shakes a day especially as an aid to gain extra muscle.

A good example of how you could integrate whey protein into your diet is in one of my other posts, Gain Muscle and Lose Fat Its Easy you can see this in the blog archive to the right of the page this is how I personally use whey protein in my own diet and my recommended daily amount, it does make quite a bit of difference, if used regular I find it helps allot with gaining muscle and strength.

So that’s whey protein now we are going to have a quick look at creatine, this can also come in powder or capsules form, its purpose is to improve performance whilst training and reduce muscle fatigue, it is thought by many to have similar effects as some steroids in the way it increases lean muscle mass and strengthens existing muscle, however it doesn’t come with any of the side effects and is not illegal or frowned upon to use and infact is available at any good supplement store my favourite product is Creatine Monohydrate by Eclips this is also a product I use every day and take it roughly an hour before I train and I have to say it really is worth checking out it gives me that bit of extra energy so I can push myself that little bit further and believe me that little extra bit can make all the difference when trying to gain muscle and loose fat.

I have put links at the top right of the page for both US and UK supplement stores that in my opinion are the best value I have found after a day’s research into many companies over the internet and defiantly cheaper than the high street with some saving up to 50% I use the UK store regularly myself and have saved myself a small fortune.

Cheers for reading guys hope you found this useful check back soon for more advise on ways to gain muscle and lose fat.

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Gain Muscle and Lose Fat Its Easy

2009-04-21T00:05:00.004+01:00

loosing weight and gaining muscle is relativley easy, i personally would say the most important things are obviously good diet and a decent training programme
Diet is relativeley easy to know but often harder to stick to i find that being realistic with your diet is most important for loosing weight and gaining muscle as people who set them self unrealistic goals often fail, the diet i am following at the minute is a good example of a diet that is not to O.T.T and quite easy to follow

* Breakfast:1 egg 2 egg whites scrammbled on wholemeal toast

* 10am snack: two pieces of fruit protein shake

* Dinner: jacket potato with tuna and salad

* 3pm snack: fruit and protein shake

* tea time: chicken and salad with a light dressing

* evening snack: fruit

this diet is similar to what i would follow on a daily basis obviously you can mix it up a bit with different meals so you don't get bored but you get the idea its all good healthy food, also you will notice i start the day with carbohydrates in my bread and potato but towards the end of the day i tend not to eat as many, i find this very good to gain muscle and lose fat, also during the day i try to consume about 3-5 litres of water and of course eat plenty of fruit, this diet would be ideal for someone wanting to gain muscle and lose fa its low in fat and has lots of quality protein for repairing and growing muscle.

Now on to training this is obviously the second part of the equation
good training programme i have used many in the years i have been training as i like to keep my body guessing, the programme i am using at the moment is
the truth about six pack abs this programme is very varied there is lots of cardio along with weight training a lot of the programme is circuit training which i have found brilliant if i am honest i was a bit out of shape when i started just due to a few months laziness however it soon got me back in shape again in the first 6 weeks I lost the best part of a stone and gained significant muscle growth, also it is full of other imformation and has some really good diet programmes definatly worth a look guys and there is also a 6 week womens programme towards the end of the book.

The other e-book i would highley recommend is burn the fat feed the muscle this is a brilliant source of info for beginers or the more experienced alike in this programme desighned by natural bodybuilder tom venuto you are given excelent advice on nutrician and training i personaly got down to about 9% body fat which for me is the lowest i have ever been i only have 2 weeks left of the truth about six pack abs and am considering this programme for the second time its that good so there you have it these are my personal favorites for loosing fat and gaining muscle check them out get in shape just in time for summer.

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Burn 1000 Calories in 1 training routine No Cardio

2009-04-07T22:24:00.006+01:00

My full body workout to gain muscle and lose fat:
If you are looking to gain muscle and lose fat and calories this will be the best training programme for you to use a full body weight training work out concentrating on gaining strength and bulk while also keeping you lean by burning large amounts of calories, this is guarenteed to gain muscle and lose fat so here it is people.

* Flat bench: 3 sets 6-8 reps
* Weighted dips: 3 sets 6-8 reps
* Barbell curls: 3 sets 6-8 reps
* Shoulder dumbbell press: 3 sets 6-8 reps
* Squats: 3 sets 6-8 reps
* Dead lifts: 3 sets 6-8 reps
* Machine crunches: 3 sets 6-8 reps

All sets should be performed at 70-90% of your 1 rep maximum I would advise starting at 70% and working up to 90% for your final set.
Rest for about a minute between sets, this will help to keep your heart rate up thrugh your work out as well as the rests between each set in the training routine, which will help you gain muscle and lose fat throughout.
What this work out will achieve is about 1000 calories burnt but surprisingly only roughly a third will be actually burned during the training routine its self, the rest will be burnt following the work out this is due to heavy lifting inflicting more damage on your muscle fibres and they therefore they need more oxygen and energy to repair themselves, this makes you actually burn more calories after the training routine than during the training routine this is why it is so good to gain muscle and lose fat.
In my experience this workout usually takes about 1-1.5 hours and would recommend trying to do it 3 times a week to get noticeable results, good results should be noticeable within a few weeks if done properly you will definatly gain muscle and lose fat.

Better results will always be seen when following a good diet.

if you are looking for more long term programmes to gain muscle and lose fat that work check out my favorites to the right of the page.
See you next time guys dont forget to subscribe if you have enjoyed my posts so far
Keep it up guys remember good diet and training help gain muscle and lose fat.

also for uk bodybuilding supplements to gain muscle and lose fatUK Supplement Store

my personal opinion of my favorite training routines on the net

2009-03-13T23:43:00.003Z

READ ON AND FIND MY 4 BEST TRAINING ROUTINES AT THE BOTTOM OF THE PAGE

Hi everyone my name is Richard Smith and like many people i have struggled with my weight, but again like many i am keen to fight the fat through training routine and diet i am only 25 but have been training roughly 8 years with varying success and a wide variety of training routines and diets not all of which were successful,but every now and then i would find a diamond in the rough a programme and diet that would work wonders.

At present my training routine is better than ever and i have the best physical stats of my life I currently weigh in at roughly 101kg with approximately 8% body fat the reason i am doing so well is down to trial and error in my training routine and diet.

My training routine at the minute is my own creation along with my diet which is very much suited to me the way i made this was by taking my favorite bits from a number of well known training routines that i have used now i know what your thinking i don't have 8 years to search through different training routines

I WANT RESULTS NOW

well that is the reason i have created this blog below are listed my personal top 4 rated training programmes that i have had the greatest results with in relation to ease weight loss and muscle growth and i believe anyone can do the same and I can personally guarantee all the listed training routines bellow if followed correctly will produce excellent results

SO WHAT ARE YOU WAITING FOR
SAY GOODBYE TO THAT BELLY AND SAY HELLO TO 6PACK ABS

Muscle Gaining Secrets

Burn The Fat Feed The Muscle

No Nonsense Muscle Building &/or Your Six Pack Quest

The truth about six pack abs
(my favorite training routine)

or for uk body building supplements uk supplement store