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How Good Are Bodyweight Exercises



How good are bodyweight exercises

Bodybuilding is mostly composed form weight training. People who work hard in the gym use free weight training for better results possible. Free weight training usually include exercises with dumbbells,  or barbells.
However, there are many people who want to know the importance of bodyweight exercises for building muscle mass and their effectiveness.

Bodyweight exercises are largely associated with other types of sport like fitness, and less used in bodybuilding. The truth of this matter is that bodyweight exercises can give you fastest results in terms of your muscle growth.
Bodyweight exercises do not require any additional weight to be performed. From technical point of view they are quite easy to execute, are effective and available for all people who want at least to diversify their workout. Bodybuilders who use their own body weight for core exercises know that they involve in work all group muscles at once and injury risk is quite lower than in other cases. There are no risks to fall weights you work with on you and to get you injured, even you fall yourself ( in these cases consequences are quite small).

The average men weigh in kilograms between 60 to 90. And this is not a small weight.  All you have to do in case of bodyweight exercises is to learn to use this weight instead of free weights. This is another reason for including bodyweight exercises in workout program, since even you have not all condition for training or you can get to the gym you can choose to train at home or elsewhere. All you need you have with you,  and this can be a great advantage.

The best bodyweight exercises are considered pull-ups/chin-ups, push-ups, squats, dips, calf raises and lunges. Since there can be other variation of these movements, we  just mention that bodyweight exercise is any exercise that require to move in space your torso with no other resistance than your own body.

You can consider bodyweight exercises if you want to achieve one of the following goals:
-Reach a symmetrical growth of your muscle groups;
-Develop general endurance and improve power performance;
-Get the hypertrophy of muscles in their natural geometry;
-Get rid of extra fat
-Get muscle definition.
This is not an exhaustive list of all good effects bodyweight training may have on our body.  Along with these points,  have to be mentioned bodyweight exercises have a great impact in increasing muscle strength and building muscle mass. They give best results as are involved in work all muscles fibers and use several stabilizer muscles too.

Let’s analyze further each of these bodyweight exercises, mentioned their specific and which group of muscles their work.
Push-ups are in the top of list, since they are the most common among bodybuilders. And it’s absolutely right to be so, since they offer a full-body workout beginning with abs to the gluteus muscles.
To do it you have to get into prone position. Raise and lower your body using the arms, while keeping your back straight and toes touching the ground.  There are many varittoon for this type of exercises.  This one is the most simple and is best for beginners. But once you get stronger, you can choose to do push-ups by placing the legs at incline, or even do them with a single arm.
The push-ups are very effective in increasing strength of chest, shoulders and the triceps muscles of the upper arms.

Pull-ups and chin-ups are great exercises for developing muscles of upper back, such as rear deltoid, trapezius,erector spinae and especially the latissimus dorsi. In the same way they greatly work biceps, brachialis, and abdomen.

bodyweight exercises -pullups
To perform them you will need a bar. If you are not in a gym and are going to use an improvised bar, make sure it is enough solid and secure to keep you safe while exercising.
To do this exercise grab the bar with an overhand grip a bit wider than shoulder width. Pull your body up until your mouth reach the bar level, or go even higher  the level of your chin. After this, slowly lower your body until you reach the starting position.This exercise has many variation too. Thus you can choose to do wide or narrow grips, changing leg position and others.

Dips are great exercises for developing triceps, chest, and back muscles. You can do them on a simple bench or choose a special machine for this. To perform this exercises you will to hang from a bar, keeping your arms straight and shoulders above the hand. Lower your body until the elbow create a 90 degrees uncle and then raise it.  As you get stronger you can choose do not bent your legs at 90 degrees, but to keep them stretched out in front of you.

bodyweight exercises-dips

Calf raises are best exercises for building and strengthen the muscle of the lower leg.  They are performed in a standing position by trying to raise the heel as high as possible. To increase the level of difficulty, you can do it standing in a one leg.

bodyweight exercises-calf raises

Lunges are is one of the most popular bodyweight exercise. It refers to exercises when a leg is positioned forward with knee bent, while the other leg is situated behind. This exercise can be performed in a wide variety, and it worth to try each of them as they provide different effects. You can choose to them with arms in the side, in front of you or crossed them on your chest.
Have to be said that the ability for doing more complex movements comes with time, thus begin with the  simplest one and go for more difficult once you get stronger.

bodyweight exercises-lunges

The squats are very easy to do and maybe one of the most preferred by all the people, not only bodybuilders. During squats exercises are usually worked legs and butt muscles. To do them, in a standing position, bent your legs at the knees and hips, and squats down keeping your back straight. Come back to the starter position and repeat the movement.
If you are a beginner than opt for three sets of 10 repetitions.

bodyweight exercises-squats

There are many other exercises that can be included to bodyweight exercises. But crunches is the one that worth to be mentioned here. They are perfect for working abdominal muscles, and can be done in  a variety of ways.

If you want to build muscle mass you have not to think that bodyweight exercises can not help you with this task. The best method to add muscle mass is to increase the intensity of workout. Usually you choose some exercises and do a number of reps for each of them. If you do supersets, than you have to perform one more exercises designed for another group of muscles and do a certain amount of reps. Do it for 15 minutes. For example, you do 3-5 push-ups, than the same amount of pull-ups, then repeat them until you feel unable to do more. After this increase the time of rest between sets. If you can not do supersets, just increase the rest time between sets to 10 seconds and keep doing them. Keep increasing the amount of rest between sets as necessary, until you finish those 15 minutes of training.
Aslo you can alter the speed of exercise execution, this being another trick for increasing training intensity.
In order to increase the muscle mass you can choose to do push-ups under different angles. Also, a big influence on building muscle mass has diet. Make sure you follow a protein rich diet, including supplements too.

Bodyweight exercises can be successfully used for increasing body strength too. For this purpose you have to do fewer reps but more difficult. How to do it? It is quite simple, choose to do more difficult variation of bodyweight exercises like with one arm or one leg. Also, you can use some additional weight for more load.

What not to do in case of bodyweight exercises
If you want to make your bodyweight workout as effective as possible, then pay attention to following details:
- Always make sure you are changing up your bodyweight exercises. Do not stuck to a certain workout routine, and change your exercises, number of resp once a week or two. It may be more simple for you to follow the same exercise program, but if you keep it unchanged more than two weeks than you body reach that plateau and further no muscle grow will be seen.
- Do not too long pause between sets. Bodyweight exercise have proved to be more effective if the rest between sets is much shorter than other types of workouts. Thus, try to go through sets with minimal pause required.
-Listen to your body. If you feel a pain or uncomfortable to perform a kind of movement than is better to abandon. Your body give your signals, and you have to listen to them. This will keep you free of any injury anytime.

As you see bodyweight exercises are very effective for building muscle mass and increasing muscle strength. Additionally, they are great for other purpose too like get rid of fat, get a symmetrical growth of different group of muscles, get muscle definition and others.

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The Most Effective Growth Hormone Protocol for Hypertrophy




The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:


You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders




Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:


There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:


You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength




If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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