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If you want to tone the muscles in your upper body, you need to train all the muscles in it, and this includes your chest muscle. In order to achieve this, you must be able to perform regular exercises that could revitalize the strength of your cardiovascular system as well as improve your system and endurance. So here are the exercises to help you with how to train your chest muscle. Bench Press One of the best exercises for building chest muscle is bench press. To do this, lie flatly on a bench while your feet are on the floor, a little more than shoulder width apart. Use a grip, which is broader than the shoulder width and slowly raise the barbell until such time that your arms are straightened and your elbows are locked on each other. Push-ups Another exercise to help you with how to train your chest muscle fast is the push up exercises. Performing pushup is so easy - you just have to kneel on the floor while holding your torso straight and placing your hands on both sides. After...

Many people workout without really knowing what exercises really add muscle size. All workouts will help you add some muscle, but certain ones add considerable amount of muscle mass. I like to call these the basic exercises for getting big. Most beginners should start out with these first before moving on to another. Please use strict form and start off with light weight. Take your time while lifting and use full range of motion through out the exercise. Squat The squat is by far one of the best exercise you can do for developing muscle. It increases size in the legs and overall body size. This one movement can pack on loads of muscle when done right. I know many people who do just squats for building the lower part of the body. Bench Press I love the bench press. It's my favorite exercise to build the chest. Not only does it work the chest, but also develops the shoulders, triceps and abdominal. I recommend adding this to your workout routine to add size to your chest. People ca...

There are many programs out there showing you how to build muscle. The only problem is if you don't have the motivation to work out, you will never see any results. In order to build muscle you must have determination to exercise. The only way an individual is ever going to see good results is to set goals for yourself. Without setting goals that person will not see much success. I want you to understand that goals don't have to be huge at the beginning. They could be small goals that a person will set for themselves to get going. I like to think of goals as little successes in order for that person not to procrastinate. Everyone at one time or another has procrastinated on things needed to get done. That's why it is important to set your goals from the start of the workout routine. How does someone go about setting goals in order to start a workout routine? I am going to outline the ways I have been able to stay focused on working out and continue to exercise and make ga...

Before we find out what to eat for weight training, it is important that you understand that your total body weight comprises of the total weight of all bones, muscles, fluids, organs, as well as the fatty layers that's inside it. But among these, the muscles and fats are variable components, which you could manipulate in order to fully achieve your desired body weight. So in order for you to gain weight, you can either increase your muscle mass or the layers of fats that's in your body. Well, of course, you would not want to be filled with several layers of fats in your body, so what you must choose instead is to bulk-up on muscles in order to gain weight. The following foods are what you should eat in order to help build your muscles and gain weight. Milk and other dairy products Medical expert would always stress out the importance of drinking milk regularly, as well as other dairy products. This is because milk is an excellent source of high quality proteins, which is nec...

The six pack abs achievement is something that everyone wants, but very few people actually ever attain. Why is that? Well, it's really hard! It takes great discipline and effort to get them. Most people just get frustrated and give up on them after a few months of trying. But, if you know what you're doing, you'll be much more likely to actually get great abs. Getting six pack abs pretty much boils down to two main points. Stick to these two guidelines, and I guarantee you'll have great abs soon! The first thing to remember is that diet is absolutely essential for your abs. I'd say that what you eat is almost more important then doing regular ab exercises. It is so often underestimated when really the kind of food you're eating makes all the difference in having abs or not. So, what kind of diet do you need to follow to get good abs? It's not rocket science, I'll say that. It's pretty much common sense. Eat healthy, and stay away from lots of carb...

Most people think that if they do some weight lose exercise, they will also lose their muscles. This is never true because fat and muscle are not the same. You can also lose muscles when trying to lose weight if you are not doing it the wrong way. Below are some ways in which you can experience muscle loss during weight loss programs: 1. Weight training: This helps for easy loss of body fat, but if you do it too often without allowing your muscle to rest, your will experience muscle loss. You must rest for 24 hours after each weight training routine to allow your body to rest, else you will continue to injure your muscle and allow no time for healing and growth. 2. Eating a wrong diet: A good diet that supports weight loss and body building should consist of 60 percent protein, 20 percent carbohydrate, 5 percent fat and 15 percent of vitamins and minerals. If you avoid any of the above mentioned food nutrient, you may begin to experience loss of muscles. Also if you eat too much of a...

One of the most visually appealing muscle groups is the deltoids or shoulder. When fully developed the shoulders add width to your upper body and create the v-taper of the body down to your waistline. The shoulder is split into three parts: the front, side and rear deltoids. Training the shoulders is different to other parts of the body in some respect as there is more to it than just creating huge cannonball delts, there is also some priority to create proportion and symmetry in the shoulder muscles. Personally the effect on training shoulders is a different feeling to other parts of the body. I can hardly ever achieve a pump or DOMS. For me the shoulders have always just felt sore and because of this it is a difficult muscle to learn about training from experience. To make sure you have all bases covered when you are working out your shoulders make sure to include these exercises. Dumbbell Shoulder Press As always form is the most important part of any exercise. Shoulder presses be...

The most common overlooked muscle group for bodybuilders is the hamstring. The hamstring is often referred to the leg biceps for composing two primary muscles and they are situated at the back of the thigh. Exercises that primarily target the hamstring are few and far between with more of the hamstring used as a supporting muscle in a number of movements. Hamstring Curls These are the best direct exercise for growing the hamstring. Hamstring curls are able to be done lying, sitting or standing. Using one leg at a time is an option for evening out the muscles. Keeping good form is essential when performing the leg curl. I have found stretching the hamstrings between leg curl sets keeps the muscle from cramping. Straight-Leg Deadlifts This movement works the hamstrings as well as the lower back and glutes. Standing straight with the barbell held in front, bend down keeping the knees back and lower the weight to the floor and back up all the while keeping the back straight. This movemen...

Bodybuilders, physical fitness trainers and gym aficionados have long debated on which is the better exercise to build a well-defined chest - push-ups or bench presses? Let us take a look at both sides of this persistent argument. Push-Ups Proponents of this type of exercise have claimed that this is more effective in building up the chest (as well as the entire upper body) than the bench press. When performed correctly, it can not only strengthen and build up your pectorals, deltoids and abdominal muscles, it can also strengthen and increase stability in the muscles that support your spine and back. Push-up proponents have also stated that the bench press - being an isolation exercise - does not work the core muscles hard enough since you have the bench providing adding support to both the core and the back. Another advantage is that it allows for corrections of imbalances in posture. This occurs whenever the shoulder blades are retracted and depressed toward the spine, thus promoti...

Chiselled jaw line, broad shoulders, muscular build, facial hair, a deep voice, and a high cheek bone are just some of the handful of characteristics associated with a man who has high testosterone levels. In general they are a manlier man, somebody strong and healthy. It is therefore no shock that women are more attractive to these men, as they show characteristics of a sexual partner who can provide healthy offspring. As a result these are more likely to be successful at reproducing. So it comes as no surprise why thousands of men wish to know how to increase testosterone levels, after all it is what makes a man a man. This article will provide you with information to do just that but also cover, symptoms of low testosterone levels, benefits of increasing levels but more importantly how to increase them. You should seek to increase testosterone levels only if they are low. It is true that you can have too much of a good thing and testosterone is no exception. How to increase testos...

You won't get a chiseled six pack believing folk lore. Well, maybe if you're extremely lucky. But let's get real. Doing 1000 crunches every day just doesn't jive with human biology. Myth 1: Abs Exercises Burn Love Handles Another word for this is "spot reduction" and it's an old myth that is... well, a myth. The assumption behind it is that if someone works out a particular muscle that the fat around that muscle will be reduced. As in, somehow the fat layered on top of that muscle will get sucked into or eaten by the muscle underneath. Fat loss doesn't work that way. Body fat on different parts of the body gets used up in whatever order the body is genetically wired to. Normally, though, the fat around the waist is the last to go. The best way to achieve healthy fat loss is and always will be by achieving a caloric deficit. The key to create that caloric deficit through exercising... NOT by starving. Lifting weights and doing cardio is what is meant...

With all the talk about how to build muscle, it is equally important to talk about how to lose mass. This is a very important subject because a lot of people attempt fitness with inadequate knowledge. The simplest explanation to how you can lose muscle is to do some of the opposite of what you do to build muscle. That would be to lower your intake of protein. If you do not get enough protein then you will start to lose muscle. Another ingredient that is crucial to the maintenance of muscle tissue is carbohydrates. Carbohydrates is a the body's main source of energy. When the body is not getting enough carbohydrates it will go for the muscle tissue. The body needs more energy to keep muscle than it does to keep fat. If you are on a low carbohydrate diet, then you are at risk of losing muscle mass. Carbohydrates spare the muscle. One factor that is very crucial to muscle is training. If you are not training your body in an adequate way, that could result in muscle loss as well. If ...

Lots of people are health conscious now and strive to maximize their health via correct diet and exercise. One of the most used tools in the goal to become as healthy as possible are protein shakes, especially with bodybuilders and athletes. However many people wonder exactly what they are doing to their body by drinking many grams of highly processed protein every day. Fortunately most people will not experience any side effects when consuming a typical amount of protein on a daily basis. By usual I mean around 1 or 2 shakes. This will result in around 50 to 70 grams of protein consumed from protein powder which your body can easily handle. Although there are athletes out there that ingest hundreds of grams of protein powder in protein shakes on a daily basis. Will these people experience any side effects? Well to start we have to realize the possible side effects of protein. Most protein is made from egg, milk or soy sources with milk being the main ingredient found in whey protein...

Quite simply put, I think biceps are a joy to train for just about anyone and I believe the reason for this is because the pump feeling you get from training them is unlike any other muscle. Biceps are not that difficult to train and there is no need to try complicating things for yourself. The following are four basic and very simple bicep exercises you can use to develop big biceps. Barbell Curls Performing barbell curls is one of the best exercises you can do to develop those bicep muscles. Barbell curls enable you to use a range of grip widths which will all hit different parts of the biceps thus resulting in fuller development. Another good thing about them is that you can gradually add weight to the bar thus causing some degree of overload. If you prefer, you can also use cables to do these curls but they're not quite as effective. However, it's good to throw them into the routine every now and then to mix things up and confuse the muscles a bit. Dumbbell Curls Dumbbel...