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Some great holiday spots  London London has a thriving fitness and bodybuilding community, check out our suggestions here.... Key West has a long tradition of laid-back, live-and-let-live attitude; the year-round temperate climate lends itself to relaxation... Ibiza offers an outstanding selection of gyms and plenty of pllaces to show off your gym honed body. Explore our guide for your 2011 Ibiza holiday here... South Beach (SOBE) offers vibrant nightlife, excellent shopping and the finest selction of body builders on the planet, set along the stunning Atlantic and Biscayne Bay shorelines... More information on South Beach Sitges is a beautiful old beach town south of Barcelona which is dominated by the impressive old church which hangs over the sea... In any season of the year, Barcelona basks in the sun. You can eat in open-air restaurants or have a drink on the terraces, by the shores of the Mediterranean sea... To find out how to plan your ideal day for a 2011 vacation in Mykonos check out this short article which tells you where you need to be on the Island, when to be there and how to get there....one of our favourites gyms is on Mykonos.... Muscle Building & Fitness Info about-muscle.com - Huge bodybuilding, fitness and supplements information website. |
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Quick Muscle Building – How To Build Muscles In Minutes
By Paul Becker
copyright © 2008 Paul Becker
This is my write up of a training/supplement program I was on. The total program lasted 9 weeks and in that time I actually gained 20 lbs! I went from 174 to 194, now I have in the past weighed 188 and some of this was regained muscle, but on top of that I put on a fresh new 6 pounds.
Ok, some background on how I thought up this program, as you may already know, suggested programs for hardgainers are short and infrequent. I got to thinking that "what if you trained even shorter workouts and did them more often?". I was on a busy schedule and still wanted to train so I decided to try this to see how it worked.
I knew pre exhaust workouts were a very effective method, but in the past I had only done it here and there for one or another body part and I had never done it for every muscle group for weeks at a time. Below is the routine I used, most workouts lasted 5 minutes or less.
Workout 1 (Chest)
Dumbbell Fly
With no rest do Bench Press
Workout 2 (Back)
Dumbbell Pullover
With no rest do Row
Workout 3 (Shoulders)
Lateral Raise
With no rest do Press Behind Neck
Workout 4 (Legs)
Leg Curl
Leg Extension
With no rest do Barbell Squat
Workout 5 (Arms)
1 Rep Chin (Go very slow, 30 seconds up and 30 seconds down)
With no rest do Standing Barbell Curl
1 Rep Dip (Go very slow, 30 seconds down and 30 seconds up)
With no rest do Tricep Exertions
I did do a warm up of a lighter set of the compound exercise then I did just one hard work set as listed above. I tired to add weight to the exercises each and every workout and I stayed in the 6 to 9 rep range, except on the chin and dip which is done for a painfully slow 1 rep.
The first 2 weeks I worked out Monday through Friday and took the weekends off, each muscle group was being hit once a week, but the soreness from the last workout was interfering with the next workout and I switched to training every other day. After 3 weeks I gained 11 pounds and then the gains seemed to slow down.
Starting week 4 I began taking an Andro Shock supplement and my gains started up again, I gained another 9 pounds over the next 6 weeks!
On diet I followed a zone type plan (40% Carbs, 30% protein and 30% fat) and I ate up to 7 to 8 times a day.
This program is very different then any you will see in the glossy muscle magazines but it sure does work, and if any one is feeling he can't train because he "doesn't have the time", I'm sure you can squeeze in 5 mins every other day to make some great gains!
About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
IMPORTANT - Publication/Reprint Terms
Permission to reprint this article is granted if the article is reproduced in its entirety, without editing, including the bio information. Your must also include the hyperlinks to http://www.trulyhuge.com when using this article in newsletters or online. |
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Outstanding gyms The Bodywork Gym, Mykonos The Bodywork Gym offers the best fully equipped gym on Mykonos and is perfectly located... Full details on Bodyworks, Mykonos... Stefan Sportcenter II, Munich If you want a light but excellently equiped gym whiloe in Munich htis is one of our favourites... Full details on Stefan Sportcenter II, Munich... The Castra Gym, Pattaya, Thailand Fantasticaly equipped gym in the heart of the beautiful location. Large free weight section - dumbbells range from 2.5 to a massive 220Llbs (100Kg). Full details on The Castra Gym, Pattaya Vertex Fitness Personal Training Studio, Bryn Mawr, PA This personal training gym has received some great reviews so if you are in the Philadelphia area we'd suggest you speak to these guys. Full details on Vertex Fitness Personal Training Studio, Bryn Mawr, PA If heading to Melbourne area try out this gym which specialises in weight loss, body shaping, body building and personal training. Full details on Muscle & Body Shape Gymnasium, Richmond A brand new state of the art 12,800 square feet of fitness with a complete cardiovascular center, machine-circuit weight training equipment, 10,000 lbs. of free weights and Hammer Strength equipment... Full details on Smitty's Iron Works, Midland, Michigan Personal trainers in Maryland, Virginia, and Pennsylvania Personal Trainers in Howard County, Carroll County, Baltimore County, Frederick County, Montgomery County, Anne Arundel County, Northern Virginia, Loudoun County, Fairfax County, York County, and More... Maryland, Virginia, New York, New Jersey, Connecticut, Pennsylvania, and Florida's Best In-Home Personal Trainers Personal trainers in Midwest of USA Personal trainers in Cincinnati, Dayton, Northern Kentucky, and various other areas of Ohio. In-Home Personal Trainers in Fairfax, Arlington, Alexandria, Manassas, Herndon, Reston, Annandale, Chantilly, Leesburg, Springfield, Woodbridge, Oakton, Vienna, Tysons Corner, Sterling, Falls Church, McLean, Vienna, Tysons Corner, Centreville, and more... Gym Visit is a trusted member of FitnessHub.org, the premier fitness network... |
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