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We have recently added a new program that will allow myself and visitors to review and rate popular bodybuilding.com supplements. Please feel free to rate and write a short review on the supplements that you have taken whether you have liked them or not. This is help others decide whats best for and their goals.
To leave rating and reviews just write a normal comment. Then underneath the comment box, you can select how many stars you want to give the product in several different categories such as price, effectiveness, and taste.
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If you have been lifting weights for any amount of time, you have certainly experienced either a mass or strength plateau. This is a normal part of the sport of bodybuilding and as you gain more experience, you will learn exercises and tips to help you break through them. I have been consistently lifting for almost 4 years now, and these are the strategies I use to break through both strength and mass plateaus. Remember these work for me and not necessary for you. Try them out and keep what works and ditch what doesn’t.
5×5 Training
I use these mostly for strength plateaus. I usually do 3-4 sets of around 8-12 reps when I train normally. 5×5 is a total change up for my body. These include going extremely heavy for 5 sets of 5 reps each. Aim to do a weight to where you can complete 4 of the 5 sets without the need of a spotter. I will usually need help on the last 1-2 reps of my last set. Once you are able to complete the 5×5 completely by yourself, add a total of 5 pounds the next week. I usually keep this up for 4-6 weeks until my total weight has increased 5-15 lbs depending on which exercise I was doing. Only use 5×5 training with large compound movements like bench, shoulder press, or squat.
Descending Sets
I use these more for new muscle growth than strength. Descending sets can be used for pretty much any movement including both compound and isolation movements. These will really increase the intensity of your training session. Descending sets are kinda like super sets being there is no break between multiple sets, but you start heavy and drop weight for each consecutive set after without taking a break between sets. I usually perform one set with three different weights for around 6-12 reps depending on what I am trying to accomplish and where I am in my workout. An example could be are dumbbell curls:
40lbs x8
30lbsx8
20lbsx8
with no rest between sets. So all three sets constitutes one descending set.Perform 2-3 total sets.
Ascending Sets
These are the opposite of descending sets. Begin with a light weight and increase weight as you continue on with your set. Again these can be performed with any exercise and really increase the intensity of your training.
Try these bodybuilding exercise tips next time you enter a plateau. They always work for me.
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To build bigger biceps, you first have to know the anatomy of your personal bicep structure and alter your training techniques and routines to cater to your needs. Use the movements I present below and measure the progress you get from each. Drop the ones that bring you little results and keep the exercises that create the most growth. Remember that everyone is different, and not everything that works for me will work for you. Trail and error is a big part to becoming a great bodybuidler. Here are 3 simple movements on how to get bigger biceps.
Heavy Barbell Curl:
To create the biggest biceps, I suggest going heavy as possible to complete 8-10 reps per set. Don’t go too heavy to where you are required to cheat throughout your entire set. Cheating on the last few reps is acceptable. Also complete these in the beginning our your training session when you are the strongest. Remember to change up your grip widths constantly. Different widths will stress the muscle in different places, giving you overall muscle development.
21’s:
These are one of my favorite bicep exercises. I tend to incorporate 21’s at the end of my workout to push the maximal amount of blood in the arms. 21’s consist of 7 partial reps (arms fully extended to 90 degree angle), 7 partial reps (90 degree angle to complete contraction), and 7 full reps. Here is a video of Ronnie Coleman performing a set of 21’s. Its easier to understand by watching it.
Incline Dumbbell Curls:
If you haven’t been using incline dumbbell curls in your bicep training, you need to start doing them asap. These create tremendous stretch and I feel they help me work on my peak. As far as the incline goes, I usually set the bench up with a 60-75 degree angle. Incline dumbbell curls can be performed with both arms at the same time or individually.
Remember that the biceps are a small muscle group. That means there is no reason to train them more than once or twice a week. The muscle-mind connection is also very important with this muscle group. Really concentrate on squeezing the muscle on every contraction, driving as much blood into the tissue as possible. Try these and other exercises, keep what works and ditch what doesn’t. Once you find what movements work for you, you’ll be well on your way to bigger and denser biceps.
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I have not taken Cellucor N0 extreme yet, but I will be trying it out after I have used up all my NO-Xplode. The reason I am righting this review right now is because I have heard great things about it. There is a huge buzz around this product and I am excited to see what results anyone has gotten from it.
My friends have told me that it is the best pre training supplement they have tried and it blows BSN’s product away. The only bad thing however is the price. You get 36 packets for $70 (dosage: 2 packets pre training), but you can use coupons to save a little cash.
I am looking forward to see what results people have gotten using Cellucor N0 Extreme so please write some reviews. I will give it ratings of 3’s across the board until I have tried it.
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