By: Tom Ambrozewicz

No two human beings are alike, so it should make sense that no two human beings can train the same way either. The key to successful bodybuilding, as any professional will tell you, is to know your body-know your limits and know how your body will respond to certain conditions. That said, to help optimize you bodybuilding workout, evaluate your body type. Everyone in the world falls into one of three categories: ectomorph, mesomorph, and endomorph. By determining your body category, you can help find the lifestyle that is perfect for you. As always, check with your doctor before changing your diet and workout schedule.

Ectomorphs are people who naturally have little or no fat. Usually, ectomorphs are tall and have longer limbs as well. Because of their build, most ectomorphs opt for endurance sports, like running, but if you fall into this category, you can also become a world-class bodybuilder. To start, ectomorphs need to up their calorie count and eat it more throughout the day in smaller meals. Try to increase your intake by at least 500 calories per day to help you put on the weight. Eating more does not necessarily mean eating anything, so ectomorphs need to have a high calorie but healthy diet to be successful at bodybuilding. Also, if you are an ectomorph, cut most of the cardiovascular activity from your workout and focus purely on intense weight training. Don’t overtrain, but get into the gym every 3 or 4 days for a hard full-body workout that targets all muscle groups. It is difficult for ectomorphs to gain muscle mass, but with lots of dedication, it can be done.

Mesomorphs are the people everyone envies. They’re the folks you see who eat lots of junk food, yet still have the “perfect” bodies. One trap mesomorphs easily fall into is the mindset that because they can skip workouts or eat pizza without any visible effect, it is having no effect on their bodies at all. This is not true-good genes gave you a good body, but things such as heart disease will effect you just as easily as the next person. Mesomorphs shouldn’t have to change the amount of food that they eat, but if you fall into this category, make an effort to eat healthy foods and lots of good carbohydrates. At the gym, you can choose to do a full-body training session, but it will probably be more beneficial to you to target and define muscles in specific areas.

Endomorphs also have no problem gaining muscle mass, but unlike mesomorphs, these people also have no problem gaining weight. Diet control is the key to successful bodybuilding for endomorphs-eat smaller meals spread out throughout the day and cut out the junk food. Also, drink a lot of water and try to stop eating for the day about 3 hours before your bedtime. Endomorphs shouldn’t have any problem becoming muscular, but they need to hit the gym for lots of cardiovascular workouts as well-every day if possible. This will help the fat melt from your body so that you can begin to see the muscles you are defining.

Whatever your body type, bodybuilding can be the perfect sport for you. Be sensible about your habits and be dedicated to the sport, and you will find that definition and muscle mass can be accomplished.

Article Source: http://physicalfitnessarticles.net

Tom Ambrozewicz is one of the pioneers in using breakthrough audio technology on his web sites. You can read, you can listen to professional narrator reading to you or having MP3 files download and train in gym while you listen. You can check all bodybuilding tips at Ask-How.info now.

PHIL B’s ONLINE FITNESS & PERSONAL TRAINING

Take a picture of yourself - and have it “morphed” at a photo shop. Wanna see how you look 10, 20, 30 pounds lighter? Have the picture people edit the picture in the image you like, then take home copies of it and hang them everywhere you can see it. Harness the power of visualization.

PHIL B’s ONLINE FITNESS & PERSONAL TRAINING

By: John Howard

Bodybuilding is the process of developing a physique through a strict exercise and diet program. This is often done for competitive purposes. Bodybuilding is aimed at showing prominent and well-defined muscle tone and exaggerated mass for an overall aesthetically pleasing effect.

The competitive form of bodybuilding is mostly a derivative of the 19th century European strongman acts in theaters and circuses. The first noteworthy body building international competition is the Mr. Universe contest which was started in 1947. This competition was succeeded by an even more prominent competition known as Mr. Olympia. Bodybuilding competitions for women started in 1970s.

Bodybuilding typically involves weight training as its basic form of exercise and the intake of food and vitamin and mineral supplements that are very high in protein. Workout routines for bodybuilders usually involve exercises designed to increase and define muscle mass. The number of sets, repetitions, and weight are an important matter for any bodybuilding workout routine. The manner of splitting the workout is also important. A good rule to follow when going into your own bodybuilding workout routine is to make sure to split the training exercises to avoid overtraining. Do not train the same muscle group in consecutive days. Keep in mind that training a specific group of muscles may also affect another group, so try to determine what other muscle groups are affected so as to avoid overtraining that specific area.

For people who are just getting started in the craft of bodybuilding, you may experience very fast gains with any form of training program you use. The best thing for you to do is to gradually introduce your body to weight training while adjusting your diet simultaneously. This should be done to help smooth the progress of gaining muscle. At the initial stage of bodybuilding, any workout routine can and will produce amazing results. This is because the type of work out is new to the body and only a minimal amount of stimulus is needed to cause any change in physique.

If, however, you have been bodybuilding and weight training for quite sometime, your body will learn to adjust and cope with the bodybuilding routine you normally use. Failure to change your bodybuilding and workout routine may cause you to hit a plateau - this is a time wherein the body will not respond to the workout routine you are using - you will not gain any muscle and you will not lose any fat also. This can get a bit frustrating since you know you are continuing your diet and training but you no longer see any results. You can break through this plateau by modifying your work out by increasing workout intensity or changing the frequency.

If you want to get into bodybuilding but feel that you lack in determination, you may need to reassess your plans. After all, bodybuilding is a very demanding sport - one that requires commitment and a complete lifestyle change.

To learn everything about Bodybuilding Supplements and techniques to use to stack on pounds of lean muscle mass in just weeks, simply visit Bodybuilding Guru at http://www.bodybuilding-guru.com

Article Source: http://physicalfitnessarticles.net

PHIL B’s ONLINE FITNESS & PERSONAL TRAINING

You will need to burn a clear picture of what you want to achieve in your mind and make sure that you work hard each and every day to get your body to look like that image. Nothing, whether it is outside influences or your own thoughts, should stop or deter you from achieving bodybuilding success.

How To Motivate Yourself?

To motivate yourself, think about that bodybuilding goal, which is being in the best shape of your life. Really try to visualize how you will look and feel when you look like that; imagine yourself at the beach, for instance, with the physique you want and how everybody is talking about it…and perhaps even saying: “Wow, that guy must be on something” (in reference to steroids).

(Note: Great times to do this is at night in bed and during the cardiovascular workout sessions).

That image will be your motivation, your fire to get up early, get your workout in, and preparing all your meals well in advance so that you have no issues of getting caught without food in the middle of the day, which can then lead to deviations in the bodybuilding diet.

For the complete article….CLICK HERE

From Hugo Rivera,
Your Guide to Bodybuilding.
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Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction. It just goes with the flow, so to speak, and if it ever gets anywhere it is just by mere accident. In order to achieve success in our bodybuilding program, our goal should be clearly defined and engrained in our brains. Otherwise, like the boat on the example above, if you get anywhere it will be by mere chance.

Have you ever noticed that some people go to the gym year after year and they always look the same? I have approached people like that and asked them about their goals. Nine out of ten times they don’t have a clear definition of what they want. Therefore, if you don’t know where your target is, how can you hope to shoot at it and get it?

As a small exercise, I would like you to take out a small piece of paper (or open up Word or your text editor in your PC) and I want you to write two things.

The first thing will be your long term goals. Be specific! Write the measurements that you will have (Chest, Arms, Waist, Thighs, Calves, Forearms), your body fat percentage and your total body weight.

Please, don’t limit yourself to what you think you can achieve; write down what you want (However at the same time, if you are a male bodybuilder and you want 28 inch Arms, know that such goal is unrealistic. Shoot for 20 inches instead). So did you wrote down your long term goals? If not, stop reading and do so now! If you are reading this paragraph I will assume that you wrote down your long term goals.

Now, the problem is that such goals look so far away. Well, every long trip starts with the first step, therefore, now I want you to write your short term goals. Short term goals should be analyzed every 6 to 12 weeks. Obviously, short term goals are going to be smaller than long term goals.

However, by adding smaller short term goals, you will get to your long term goals in due time. When you write down your goals, be positive and have no doubt in your mind that you can achieve them. This is crucial! So go ahead and right now write your short term goals. Do it in the following format:

Write Down Your Goals

For the next _____ (choose 6 or 12 weeks) weeks I will:

Lose ______ pounds of fat
Gain ______ pounds of muscle
Weight ______ pounds

Have Measurements of:
Chest ______
Arms ______
Thighs ______
Calves ______
Waist ______

Once you have all of those goals written down, write down what ACTIONS will you take for the next 6 or 12 weeks to get there. For instance:

Action Plan

• I will eat 6 balanced meals a day (1 every three hours)
• I will wake up to exercise and do cardio first thing in the morning three times a week.
• I will do 5 weight training sessions a week.
• I will get 8 hours of sleep (7 minimum) every day.
• I will drink 1 gallon of water a day.
• I will only have 1 cheat meal a week.

Also, if you want to, take pictures of how you currently look (be sure to also document, current measurements, bodyweight, body fat, etc…). This is a great way to stay motivated as when you look at your pictures from now, and then you look at pictures of yourself a year later, you will see a huge difference!

Now that you have written all of this down, it is time to get to your actions. If you follow your action plan religiously and you miss your goals by a bit, DON’T GET DISCOURAGED! You should have seen progress anyway (here is where pictures really pay off; get a digital camera) and this is what we are shooting for; constant progress as this is what will get us to the goals we want.

If you missed the mark due to the fact that you did not follow your action plan to the letter, don’t punish yourself for it. Just set your new goals and be more determined in following your action plan so that you get there this time.

If you mess up your plan for a day, don’t drop the whole thing and quit! I see this very often! If you encounter one of those days, just recover the following day by starting the plan again.

Now that you have goals, go ahead and put your plan into action so that you can go ahead and achieve them.

Performing an exercise until you are no longer able to complete another rep and maintain good form. Once you have advanced beyond the starting point, you will want to optimize your workouts. To increase definition or add muscle mass you should to do each set to failure. That means selecting the right weight, and/or changing the weight between sets.

PHIL B’s FITNESS & PERSONAL TRAINING

    

Starting Position: - Lean your chest against the backrest of an incline bench with your feet flat on the floor. Grip a barbell with your palms turned down. Allow your arms to hang down in front of you.

Execution: - Exhale as you lift the barbell up to shoulder level, keeping just a slight bend in your elbows. Inhale as you slowly return the barbell back down to the starting position.

PHIL B’s FITNESS & PERSONAL TRAINING

By Nick Nilsson

Want bigger, stronger biceps? Barbells and dumbells not quite cutting it anymore? This VERY
unique approach will set your biceps on fire! It’ll keep maximum
tension on your biceps from start to finish.

So who doesn’t want bigger, stronger biceps? Not too many trainers I know!

I’ve got an exercise that is going to just TRASH your biceps (in a good way, of course!)…you just need to put together a few simple pieces of equipment, found in most gyms, to do it.

Even though the basic execution of this exercise looks pretty much exactly like a dumbell curl, this is NOT your typical dumbell curl - you’re going to MAKE yourself a whole new piece of equipment with which to train those biceps! And this new piece of equipment is going to put MUCH more tension on your biceps from START to FINISH than standard dumbell curls.

All you need for this exercise is a short length of chain (about 1 to 2 feet long), a clip and a single cable handle.

How To Set Up And Perform The Exercise:
————————————————————————————

First, get yourself a weight plate - if you can curl more than 30 lb dumbells, use a 25 lb plate. If not, use a 10 lb plate to start. You can always add more weight to the setup later - the first step is just to know how to set up and perform the exercise.

First, run the chain through the center hold in the weight plate with a clip attached to one end. Once you’ve run the chain through, open up the clip and connect the other end of the chain on to make a complete loop.

Now attach the single handle onto the clip.

You’ve now got a weight plate hanging from a single cable handle! THAT is your new piece of training equipment.

Grasp the cable handle and stand up. Hold the cable handle with your palm facing forward. Curl the handle up to the top position, just like you were doing a dumbell or cable curl.

When you come to the top, you’ll find out why this setup is so effective…instead of losing tension at the top, as can happen at the top of a dumbell or barbell curl, because the resistance is hanging from the chain, you KEEP strong tension on the biceps at the top!

This makes for a VERY tough exercise with great tension on the biceps through the whole range of motion.

And to make this exercise even MORE effective, when you’re coming up to the top of the curl, let your wrist bend back and down. This will move the resistance a bit further away from your arm and increase the tension on the biceps.

On the way down, keep your palm facing forward. This will keep better tension on the biceps on the way down.

On a side note, the weight plate should be perpendicular to your body as you do the exercise (i.e. if someone was standing in front of you, they could see the entire front face of the weight plate).

If you have a second short length of chain, you can also make a second chain-and-plate combo and do this exercise both arms at the same time (or alternating), just like dumbell curls.

CONCLUSION:
——————————

If you’re not getting the results you want with standard barbell or dumbell curls, give this “chain and plate” curl a try. The change in tension will make a BIG difference in your results!

To see this exercise in action (pictures and video) and to see exactly how the set up is done, click the following link:

http://hop.clickbank.net/?muscled1/betteru&l=1129

——————

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “Muscle Explosion! 28 Days to Maximum Mass,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (http://hop.clickbank.net/?xxxxx/betteru). He can be contacted at betteru@fitstep.com.

Starting Position: Adjust the bar so that it is at shoulder height. Stand under the bar with your toes turned out. Unlock the bar, rest it on your shoulders, and grip it with your palms turned away from you.

Execution: - Exhale as you lift your heels off of the ground as far as you can while standing on your toes. Inhale as you slowly lower your heels back down to the starting position. Repeat as required. Rotate the bar back into a locked position, once complete.

PHIL B’s FITNESS & PERSONAL TRAINING ONLINE