If you’re looking for info on home workouts specifically for gaining mass and building muscles, then you might want to take a few moments to read the next few paragraphs.
You’re going to discover the minimum home exercise equipment needed for total body development, ideal home workouts for packing on pounds of lean mass, plus how to boost muscle growth during sleep.
So, are you ready? If so, let’s get started…
Best home exercises for building muscles:
There are numerous bodyweight routines that you can do at home. Some of the best ones are wide-grip dips and push-ups for building an impeccable chest, bodyweight shoulder shrugs, close-grip pull-ups for biceps development, wide-grip pull-ups for widening your back and so on.
But what about free iron weight exercises?
I’m glad you asked! When I first began working out, I did it from the comfort of my home for nearly 2 years. You’ll need the following equipment for your home workouts…
First start with the basics…an adjustable bench and a couple of adjustable dumbbells (DB) with additional weight plates.
With these “bare essential” equipment, you can perform all kinds of proven muscle mass building routines like DB bench press, DB pull-over and DB flyes for total chest development.
DB shoulder/Arnold press, DB shrugs, lateral raise for building herculean shoulders. DB deadlifts and DB rows will thicken your back muscles. While DB squats, DB stiff-legged deadlifts and DB calve raise will turn your legs into pillars of muscle!
Later, you may purchase other equipment to add variety to your home workouts. Things like Olympic barbell with plates, EZ bar and perhaps a squat rack (I custom made mine).
How to support muscle growth even while you’re fast asleep…
It’s simple. Before crashing to bed, consume a small meal comprising of slow-digesting protein. I recommend cottage cheese with some oatmeal, or whey protein powder blended with a cup of low-fat milk.
Yes, it’s POSSIBLE to develop a great looking physique by doing home workouts exclusively. By the way, do you want more muscle development tips, recipes, free reports plus details on how to get a complete “plug n play” muscle-building program and also anabolic meal recipes program?
If so, go ahead and check out http://www.weightgainmusclebuilding.info
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Posts Tagged ‘Bench Press’
Setting fitness training goals is a first step toward giving direction to your exercise program. Goals project a path that leads to the level of health and fitness you envision. Clear measures of your expected outcomes crystallize your progress along the way.
Many can readily express their primary goal as, “to get fit”. But what exactly will being fit look like, and how will you know when you have arrived?
There are many ways to demonstrate that your fitness level is improving. Subjectively, you may seem more vibrant, shapely, and toned. But you also need concrete ways of measuring improvements.
Correctly developed goals promote adherence to your fitness program. Witnessing visible progress inspires even greater effort toward achieving goals.
Ideal fitness goals are:
1. Stated in specific performance outcomes: The key is to select a few goals with clearly defined outcomes that exemplify the fitness qualities you hope to develop. Examples are: (a) wear size 12 jeans, (b) walk 5 miles without stopping, (c) bench press 200 pounds, or (d) reduce proportion of body fat weight to 25%.
2. Directly measurable: Each of these outcomes can be assessed early in training and evaluated throughout your program. They provide objective indicators of your improvement. There will be no question as to whether or not you have accomplished them.
3. Targeted for specific short-term and long-term completion dates: Set a date when you expect to achieve your long-term goals. Then establish short-term goals that you at specific dates along a time line (e.g., monthly, every 6 weeks). Short-term goals are mile markers-check points of your progress toward your long-term goals.
4. Realistic and achievable: Given your starting point or current condition, could you potentially achieve these fitness goals within the projected time line?
Goals should be challenging, but not overly aggressive or virtually impossible to reach. If you mistakenly set your goals too high or too low, adjust the targeted values and/or dates accordingly.
Examples of good goal statements are:
*Fit into size 14 jeans by April 1 and size 12 jeans by June 1.
*Walk 2 miles without resting by February 15, 4 miles by April 1, and 5 miles by June 1.
*Bench press 75 lbs. 5 times by April 15 and 100 lbs. one time by June 1.
*Achieve 30% body fat weight by March 1, and 25% by June 1.
Be patient as you navigate the path you set forth. Even if it takes longer than anticipated to achieve your fitness goals, celebrate your milestones and keep going!
How to Train for the Football Combine Tests
How an athlete performs at a football combine can be critical in their football career. Football combines consist of the following tests: 40 yard dash, vertical jump, broad jump, bench press, pro agility shuttle, three cone agility, and 60 yard shuttle. The better the athlete can perform in each of these 7 tests the better their chances of playing football at the next level whether that is high school to college, or college to the NFL.
Football combine performance enhancement is twofold. The athlete needs to train to enhance their raw strength, speed, agility power and flexibility. The athlete also needs to master the proper technique for each test, ensuring that the test is performed in the most efficient manner. This will lead to a knockout football combine performance.
Football Combine Training
Training for the football combines obviously is different than training for the sport of football. The athlete needs to be a polished blend of speed, agility, power, quickness, and athletic fluidity. Training must reflect these qualities.
Movement skill training, encompassing speed, agility, quickness and foot speed are major areas of focus when training to test at a football combine. These components can be enhanced with training using ladders, speed chutes, speed resistors, and various cones drills. This will allow the athlete to move more efficiently allowing the athlete to perform the tests with better technique.
Developing and enhancing explosive power is also a very important aspect of an athlete’s combine training. Plyometrics are a training method that I use when preparing athletes for the NFL Combine. They help enhance the vertical jump, broad jump, and the 40 yard dash.
Strength development is important as it is a component of increasing explosive power. For the bench press test, both max strength and muscle endurance training should be performed to increase reps performed.
Flexibility training should be performed daily to help increase range of motion. An increased range of motion will enhance speed, agility, and power development.
Football Combine Technique Training
Regardless if you trained to enhance your speed, agility and power, technique training specifically for the combine tests can greatly lower testing times and increase jump height and bench press reps.
Specific test technique cues can limit extra steps and decrease times. By working and refining the specific proper technique for each test you will perform the test more efficiently.
When training the technique for each test, breaking the test up into phases and refining each phase is the best way to make the biggest gains to the whole test. Perfect each phase the move to the next.
Having a systematic step by step protocol for each test is essential to performing at your best. This decreases your nerves as the test becomes a routing that you have repeated hundreds of times during training.
Mental thought processes prior and during each test can limit nerves and increase performance. One two or three simple thoughts provide focus and helps block out negative thoughts and distractions.
By working on the physical and mental technique cues, perfection in each of the tests can be achieved.
Football combine training is twofold. For a knockout combine performance both training and technique refinement should be performed. By training both of these areas you will ensure that you are fully prepared for the biggest test of you life.
Exercise and Fitness: Building Muscle Mass
Building muscle mass does not happen overnight and consistent training is the key. Training heavy is important, but you must make sure you are performing enough exercises for each body area and enough sets per exercise. An example of a muscle building program is to perform on average four exercises per body part and four sets of each exercise. That is about 16 sets per body part per workout. Many people pyramid the weights up while other people pyramid the weight down. I would suggest a combination, one week go up and the next pyramid down. You should not pyramid down until you know what your sub-max weight is for each exercise. It is a good idea to hire an experienced fitness trainer to help you with this type of training. With strength/muscle building training you should train each body part one time per week. It is very hard training, but this is one way to add substantial muscle mass. Make sure you vary the exercises and workouts so that your body does not adapt to the training. Once your body adapts to the training you will plateau. You must constantly challenge the muscles in order to build muscle mass. Core gets trained more often than once per week and ,make sure you keep up with your flexibility training.
In other words, if you want to look like a bodybuilder you must train like a body builder. If you cannot hire a trainer to get you started try to find a workout partner who has been successful with muscle building training for a number of years. You should be performing squats, bench press, overhead press, and many other exercises with free weights as well as use the machines for some exercises. Training for muscle mass is very intense. You must be injury free and very healthy to train for muscle mass. Please make sure you discuss your exercise plan with your doctor before you begin.
To add muscle mass you must also take a look at your diet. Nutrition is extremely important for any type of training. You may be eating healthy, but there is a chance you should make a few changes to help with your goals. You must look at the number of calories you are eating vs. the number of calories you are burning. You should be eating some protein and carbohydrate at the end of each workout, within 20 minutes. I would not recommend you start drinking protein shakes because you can get all of the nutrients you need through good food. The quality of the food you eat will play an important role in your success. You may not be eating enough calories. Go to WWW.MYPYRAMID.GOV for safe and accurate nutrition information. There are nutrition tools on that website to help you design the best eating plan for you. Another healthy eating website is WWW.EATHEALTHY.ORG . You must also remain well hydrated. Drink Gatorade before, during, and after your workout. For information on Gatorade and sports nutrition you should go to WWW.GSSIWEB.COM . There are many useful articles on that website.
Be sure to take a close look at the cardiovascular training and your other calorie burning activities. Many people training for muscle mass limit their cardiovascular training to a few days per week. Building muscle mass is not easy if you are burning too many calories. Many people training for mass use stationary bikes rather than elliptical machines and stair climbers. Riding a stationary bike does not burn as many calories as the weight bearing cardiovascular machines. It is a good idea to alternate your cardiovascular training.
Feel free to contact me with any questions or if you would like me to help you more with your training. Let me know how your training is going in a few months. You should see my “Legs Plus” workout! It’s a favorite!
You can download the FREE workouts from my website. They are general conditioning workouts. If you decide to use swing set fitness as part of your summer training you should perform the more challenging workouts near the end of the book.
By Karen M. Goeller
Those of you who have just started using supplements as part of your training an nutrition programs take note – sports supplements are not some magic pills. They will not suddenly add 20 pounds to your body weight or 50 pounds to your bench press. Sports supplements can be very useful for bodybuilders and athletes of all kinds, however you also need to have your diet and training correct for them to work effectively. If you’re not training properly all you’ll get from sports supplements is expensive urine.
Food supplements like protein powders and meal replacement bars can be very useful in adding calories to your diet, but are not meant to replace good nutrition. I know how difficult it can be to eat 6 or 7 meals a day and these MRP’s can be a great way to add 1-2 meals to your normal eating. They can start to make a difference in whether or not your grow.
To increase strength you’ll want to make sure you’re taking a good multi-vitamin, plenty of protein (at least 1 gram per pound of bodyweight) and creatine. Your body needs many different nutrients to function properly and a good multi-vitamin will make sure your not missing out of any of them. Vitamin and mineral deficiency can lead to fatigue, increased fat storage and muscle cramps.
Creatine is an amino acid that our muscles use for energy. It is normally found in red meat, but it’s possible to saturate our bodies with much more creatine than can be had from a normal diet and doing so can help with short energy bursts in the gym as well as overall strength. Creatine will also draw water into your muscles, which aside from the increased size of your muscles provides another great benefit. The extra water in your muscle also serves to increase strength through a volumizing effect that is not yet completely understood. Creatine is completely legal and has been used for decades by strength athletes of all kinds to boost their strength and size.
Glutamine is another vitally important amino acid. It is produced by our bodies, however our bodies can’t produce enough to meet the demands of a hard working athlete. It is the most commonly found amino acid in muscles tissue so you’ll want to supplement with it to ensure maximum growth. Glutamine also has anti-oxidant effects and will help protect your body from the stresses of hard lifting. It is also thought that supplementing with glutamine can increase the amount of human growth hormone our bodies produce which will increase muscle growth and decrease fat storage.
Finally, if you’re interested in really taking it to the next level you can investigate the legal steroids and prohormones on the market that will increase testosterone levels, decrease estrogen and help increase your strength and muscle mass, sometime dramatically. These supplements are not to be taken lightly and you should do your research before beginning to take them. In addition, you should be completely finished growing naturally so these legal anabolic supplements should not be taken by anyone under the age of 21.