Olympic Bar Lunges

Primary Muscle Group: Gluteus Maximus

Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)

Starting Position: Place the bar across your shoulders and grip it with your palms turned down. Stand with your feet closer than shoulder width apart.

Execution: - Inhale as you slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor.  Exhale, shifting your weight backwards, and return back up to the starting position. Repeat as required.

Comments: This exercise not only improves your balance and coordination, but tones your hips, thighs AND buttocks.

What if you finally had the scientific TRUTH about muscle growth once and for all? What if you knew how to train to stimulate ALL of your body’s own natural growth mechanisms? It would mean that you’d be packing on lean muscle mass as fast as humanly possible.

Without understanding that there are two key mechanisms for muscle growth the vast majority of guys training in the gym, even those who may have trained for years are missing out on up to fifty percent of their potential gains. This is basically like wasting HALF your precious training time.

Why does this occur? Well there are two basic ’schools of thought’ when it comes to weight training and over the years they have been often at odds at to which is the best way to train with heated debate, science and real-world examples to illustrate the superiority of their own viewpoints. In one corner we have the classic bodybuilding crowd who have always focused on the pump and isolating each individual muscle and feeling the tension throughout the entire range of motion. This culture has also permeated into most formal ‘gym instructor’ doctrine as it is generally a safe way to train the masses.

For the complete article please…..CLICK HERE

Fitness Tip: The last rep of any set should be very difficult - Remember that the point of resistance training is to OVERLOAD the muscles. Muscles will only get stronger if they need to due to progressive training.

Alternating Cable Shoulder Press 

Primary Muscle Group: Upper back and shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts

Starting Position: Place a flat bench in between to low pulleys. Attach a handle to each of the pulleys. Sit on the bench and grip the handles with your elbows bent and palms turned forward.

Execution: Exhale as you alternately press the handles up above your head until your arms have just a slight bend in them. Inhale as you slowly return the handles back down to the starting position. Repeat as required.

Visit BRAY FITNESS ONLINE: The place to go for fitness, nutrition, weight loss, bodybuilding, health & fitness articles, and motivation. Make fitness and good nutrition your way of life.

Which One Is The Best Bodybuilding Routine To Make The Quickest Gains?

From Hugo Rivera,
Your Guide to Bodybuilding.
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I’ve been bodybuilding for a year now and while the first 8 months I made some really good bodybuilding gains, they now seem to have come to a standstill. I’ve been using the same routine that I got out of a bodybuilding magazine for the past 6 months. This routine really delivered good results at first but now it does not seem to do much for me. Is it that I am using the wrong routine? Is there a better bodybuilding routine out there that I should be using?

For Hugo Rivera’s answer please…..CLICK HERE

If you’ve got stubborn shoulders, this simple but extremely powerful technique is EXACTLY what you need. Standard dumbell and barbell pressing don’t work the WHOLE range of motion equally - you’re leaving results on the table if you’re just doing straight shoulder presses!

If you’ve ever had a hard time developing your shoulders, this exercise is going to be a lifesaver for you! Personally, shoulders are one of my WORST bodyparts. It’s tough to keep them strong…tough to get them bigger…and tough to really feel them working when I’m actually doing shoulder exercises!

For the complete article please…..CLICK HERE

Fitness Tip: Warm up before you pump up - Never exercise a cold muscle. Walk/jog in place, jump rope, swing the arms back and forth, or walk up and down a flight of stairs for about a minute or two. This will safely prepare the muscles for the workload that is to follow.

Ball Leg Roll

Starting Position: Get into a push up position with an exercise ball under your thighs and your hands flat on the floor and your feet in the air. Keep your back straight.

Execution: Exhale as you roll the ball in by pulling your knees towards your chest. Inhale as you slowly return your legs to the starting position. Repeat as required.

Visit BRAY FITNESS ONLINE: The place to go for fitness, nutrition, weight loss, bodybuilding, health & fitness articles, and motivation. Make fitness and good nutrition your way of life.

We’ve always been told that it’s bad to overtrain. Guess what? Overtraining on purpose is where the REAL results are.

Overtraining is NOT evil. Overtraining can be exactly what you need to achieve continuous and rapid results in your training.

But first, what is overtraining? Overtraining is, most simply, training too much. Your body is unable to recover from the volume or frequency of training and begins to break down. You not only lose motivation to train, you become more susceptible to injury and illness, and you may even start to go backwards in your training, getting smaller and weaker on almost a daily basis.

So how can overtraining possibly be good for you? I’ll tell you….CLICK HERE

Using Bodybuilding Supplements To Build Muscle Mass!
by: Anthony Ellis

OK, first let’s get something straight here…

If you think that buying a shake or taking a few pills will all of a sudden make you huge, then you are mistaken.

No supplement will help you if you are not training and dieting correctly — they will just give you very expensive urine. All aspects of your program have to be in order for you to get the maximum benefit from sports nutrition supplements. From my experience, supplements enhance your program by…..CLICK HERE