Calf Priority Training Routine By Arnold

CALF PRIORITY TRAINING

GROW YOUR CALVES INTO BULLS

Prioritize your calf and turn it into your strongest muscle group.

"The Austrian Oak"- 'ARNOLD SCHWARZENNEGER did indeed manage to transform peg legs into pillars and by following the calf-training routine included here, you might just do the same.

The Legend's Routine:

The formula of hitting his calves heavy/hard/frequently worked like a charm.

NOTE: Arnold is a big believer of the benefits acquired by volume training. Thus, his routine requires being in the gym six days a week.

My Chest-Shredding Routine

MY CHEST SHREDDING WORKOUT

I personally follow this Chest Workout Routine for something new and different way to train; also to break any plateaus & stimulate new Muscle growth. This workout is to specifically isolate different areas of Pecs and create a well defined & striated chest. Pre-Exhaust Training is the basis of this chest workout. You will not start this workout in the typical style ie with BENCH PRESS. Instead, you will begin this workout with some isolation exercises. And at end we will finish off with the ultimate Mass-Builder Bench Press. You would have already fatigued your chest completely before moving onto bench press. But hold on for some more time & TRUST ME; you will experience the best Chest pump of your life. Thank Me Later!! 

This Workout is based on high repetition and majority of isolation exercises except Bench Press. (Don't forget to warm up your shoulder joints, rotator cuff before starting this workout.)

Given Below is my complete Chest Workout along with the Sets & Rep Ranges & Technique:

1. HINDU PUSH-UPS (Modified Push-Ups)

3 Sets X 20 Reps 

(For Beginners: Aim for atleast 10 reps & increase the reps as your properly learn the movement and your Strength increases.)

HOW TO DO IT??

Embrace a standing position, with your feet a little wider than shoulder-width apart. From here, bend over and place your hands onto the floor, maintaining your legs and arms straight as you do so. Keep your head naturally aligned with your spine, looking towards the ground, or back towards your feet. Do not look up or forward as this may lead to hyper extension of the neck. By this point, your body should resemble an inverted 'V' shape. It is the start position.

From here, keep your legs straight as you lower your hips and bend your arms while you move your torso forward and down. Your chin should dip down, almost touching the floor. Arch your back, looking up towards the ceiling as you do so. Your hips should remain close to the ground.

To finish the movement, return to the starting position by raising your hips and pushing your body back to the starting 'V' position, legs and arms straight, as they were before. The movement should become naturally graceful, with a constant movement between start, middle and end points, and with each rep blending into the next. Be careful to avoid jerky movements as this can lead to injury. 

2. INCLINE DUMBBELL FLYES

1 Warm Up Set, 3 Working Sets X 15-12-10/8 Reps & 1 Drop Set.

3rd Set is Drop set; essentially a technique where you after you finish the 3rd set; you drop (reduce) the weight and continue for more reps until you reach beyond muscle failure & get the blood pumping into those pecs.

3. LOW CABLE PULLEY CHEST FLYES

3 Sets X 15-15-15 Reps & 1 Drop Set.

MY TIP: Retract your shoulder blades back & Keep your Chest high. Squeeeezze your pecs at the top.

4. Chest Version Dips

3 Sets X 10-12 Reps

(Advanced athletes can do weighted dips by dumbbell or weight belt)

MY TIP: Go all the way down, stretch those pecs and return to the starting position by squeezing your chest not your triceps. Don't come all the way up contracting your triceps.

5. BENCH PRESS

4 Sets X 15-15-12-12 Reps

MY TIP: No need to go heavy here on Bench Press today. Keep the weights from light to moderate where you reach muscular failure at the desired rep range. Hold for 2 secs at the eccentric position & explosively lift it all the way up.

And guys that's the end of this super exhausting chest shredding workout!!

LOSE YOUR MOOBS ( MAN BOOBS)

Lose Your Moobs

Build A Chiseled Chest With My Diet Plan

A lack of progress in the gym along with chest fat can indicate low testosterone levels. It wouldn’t surprise me if you said your sex drive was down also, or that you were having poor or less frequent erections. Your diet, while healthy on the surface, is potentially squelching your testosterone, and by default, your ability to put on muscle and lose fat.

You’re eating a fair portion of grain products, and wheat has been associated to higher estrogen levels (and that causes testosterone to plummet). Your fat consumption is low, and while that will save you calories, you’re denying your body one of the major catalysts it needs to produce T. You should start eating foods that are high in monounsaturated fats, such as avocados, nuts, and olive oil.

The soya milk could also be a problem. Soya contains estrogenic iso-flavones that could adversely impact T, so I’d advise moving to hemp, almond, or rice milk for your smoothies. Add some broccoli, cabbage, cauliflower, or Brussels sprouts to your salads. These veggies contain 3 active ingredients that inhibit estrogen. Finally, consider taking supplements. MACA is a root vegetable well-known for its hormonal enhancing effects. Zinc is also essential for T production. I’d recommend three capsules of ZMA before bed.

Don’t be scared to add a yolk or two to your eggs. Testosterone is made from cholesterol, and studies have shown that dietary cholesterol doesn’t raise “bad” LDL levels in your blood. Your flax consumption is a double-edged sword. A very nutritionally dense food containing fiber, healthy fats, and vitamins, it also contains chemical compounds called lignans, which are known to have a weak estrogenic effect. For that reason, stay away from these seeds.

Meal 1

- 1/2 cup cream of wheat (measured uncooked)
- 6 egg whites
- 1 slice whole-grain bread

Meal 2

- 2 scoops whey protein
- 8 oz skim milk
- 1 banana
- 1 tbsp ground flax meal

Meal 3

- Grilled chicken sandwich (2 slices whole-grain bread, 5 oz grilled chicken breast, lettuce, tomato, mustard)

Meal 4

- Smoothie (2 cups soy milk, 1 banana, 1/2 cup strawberries, 1 tbsp peanut butter)

Meal 5

- 7 oz flounder
- 1 medium baked potato
- Side salad with low-fat italian dressing

OR

Meal 1

- 1/4 cup steel-cut oats
- 2 whole eggs (cage-free, organic)
- 4 egg whites (cage-free, organic)

Meal 2

- 2 scoops whey protein
- 8 oz organic milk
- 1 banana
- 1 tbsp coconut oil
- 1 tbsp maca powder

Meal 3

- 3 cups salad greens
- 5 oz grilled free-range chicken
- 1/4 avocado
- Olive oil and vinegar dressing

Meal 4

- Smoothie (2 cups rice milk, 1 scoop rice protein, 1 banana, 1/2 cup strawberries, 1 tbsp almond butter, 1 tbsp maca powder)

Meal 5

- 7 oz salmon (wild caught)
- 1 medium baked potato
- 2 cups broccoli

The Gift "Phil Heath' Olympia Meal Plan

The Gift "Phil Heath'  Olympia DIET Plan

The 5x Mr olympia's off-season diet is all about adding tons of muscle while staying lean. Here'’s what Phil heath's typical day of eating might include:

		Contents
1		6 egg whites, 1 cup Cream of Wheat, 8 oz. water
2		8 oz. top round steak, 2 cups white rice, broccoli
3		8 oz. chicken breast, 2 cups brown rice, asparagus
4		60 g protein/150 g carbohydrate shake
5		8 oz. top round steak, 11⁄2 cups white rice, spinach
6		8 oz. tilapia fish, broccoli

PHIL Heath's TOP 10 OFF-SEASON FOODS:

1.  Salmon steak
2.  Chicken breast
3.  Egg whites
4.  Broccoli 
5.  Oatmeal
6.  Brown rice
7.  White rice
8.  Cream of Wheat
9.  Sushi hand rolls (salmon, preferably)

DID YOU KNOW? There are 50 gms of protein in an 8-oz. top round steak.

THE 7 MAJOR RULES OF STAYING HYDRATED

THE 7 MAJOR RULES OF STAYING HYDRATED

You should know how to keep yourself hydrated and recognize signs of problem. With hot and sweaty weather on the way.

1.Odds Are You’re Dehydrated Now:

Under-hydration is a huge problem, especially when you workout intensely. Numerous studies suggest that before a game, even elite fitness athletes can be under-hydrated.

2.Drink Every 15 mins While Working Out:

Good hydration means drinking about 64 oz or 2 liters per day. Even if you don’t sweat a lot, if you do intense workout you should drink a further 4–6 oz of water every 15 minutes of your workout.

3.The Urine Test Is Still No. 1:

Your pee should always be pale yellow. If during or after a workout you’re not peeing a lot—young guys urinate about six times a day on average, usually every three to four hours—or your pee is dark yellow, you’re not properly hydrated.

4. Additional Protein Is Fine If You’re Hydrated:

I’m not against supplementing with protein, but guys who are physically fit should know that excess protein can put a significant load on their kidneys if they’re dehydrated.

If you are an active athlete and not keeping adequately hydrated, consuming more than the recommended 1 gram per pound of body weight daily can increase your risk for kidney problems. But consuming protein after an intense workout can aid muscle healing. Bottom line: Protein supplements are fine, just make sure you’re very well hydrated when you take them.

5.Only Worry About Kidney Stones Later In Life:

Stones are rare in young adults, but can form from dehydration, too much animal protein, a salty diet, or diuretic abuse. Young guys have some natural buffers. That changes once you pass 40. The average 25- or 30-year-old doesn’t need to see a urologist unless his numbers are off or his physician spots something.

6. Know Your Kidney Numbers:

Young guys should get a general physical checkup at least every other year, if not annually, for routine blood tests that look at kidney function. If the kidneys are normal, it’s very hard to damage them. But if a kidney isn’t working perfectly—and many kidney diseases are symptom-less; you can put additional stress on the organ. So I recommend getting a checkup before upping your protein intake, especially if you’re doing it for a big athletic contest, like a triathlon. Typical symptoms of bad kidney function are swelling, fatigue, and upset stomach or digestion issues. If your urine turns foamy or dark brown or red, call your doctor.

7. Plain Water Is Still The Best Sports Drink:

Sports drinks are fine for replacing amino acids and electrolytes after an intense 6 hour bike ride or a multi-hour run. But even then, one drink is more than enough. Plus, it’s rare to need a lot of extra salt unless you’re doing a marathon or something similar.

Water should always be your primary therapy, so ensure that the majority of your fluids come from water—not coffee, not tea/iced tea, not fruit juices. Otherwise you’re in for a stone.

11 Awesome Benefits Of Taking L-Carnitine!

11 Awesome Benefits Of Taking L-Carnitine!

L-carnitine is produced in the body from the amino acids lysine and methionine. Whatever your bodybuilding and fitness goals are, losing fat or gaining muscle, your odds of success will increase greatly if you have l-carnitine in your supp arsenal. Studies discovering how carnitine works were being done way back to 1937. Let's take a look at a number of the benefits that l-carnitine can have on your goals and your health.

1. FAT BURNING:

If you are looking to get lean, then this is the amino acid you need. L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant as well. Therefore, l-carnitine would be a major asset to have in your arsenal when you are dieting. It not only will help keep your body from storing fat, but it will increase your aerobic capacity to help you burn more calories.

2. MUSCLE MASS GAIN:

L-carnitine is also a great weapon for hard-gainers looking to pack on muscle. Supplementing with l-carnitine can help you increase your strength and heavier weights mean bigger muscles in the long run.

3.BONE MASS HEALTH:

Aging bone loss is a major concern of many senior citizens and post-menopausal women. Of course this can lead to increased chances of fractures, osteoporosis, and arthritis among other bone diseases. Fortunately, by taking l-carnitine, you can slow down the bone loss process and improve bone micro structural properties by decreasing bone turnover.

4. HEART PROBLEMS:

Carnitine is primarily used for heart-related conditions. Several clinical trials show that L-carnitine can be used along with conventional treatment for angina to reduce the needs for medicine and improve the ability of those with angina to exercise without chest pain or discomfort. Some studies have determined that taking l-carnitine after a heart attack decreases the chances of suffering another one later. Carnitine has actually been given to help treat people with heart disease.

5. KIDNEY DISEASES TREATMENT:

Your kidneys produce carnitine so naturally when people have been diagnosed or may have kidney disease, carnitine is recommended to help make up for the deficiency of carnitine that your kidneys aren't producing.

6. MALE INFERTILITY:

For those men that have been trying to have children and have low sperm counts, carnitine has been suggested and shown to help improve both sperm count and quality sperm.

7. BREASTFEEDING WOMEN:

New mothers who choose to breast feed normally do so in part because of the number of calories it burns, but one side effect is it lowers your body's amount of carnitine. Even though you are sufficient in it while you are pregnant, taking extra carnitine can help prevent your body from being deficient. Combining both the breast feeding and the carnitine means that new moms will lose that baby weight faster.

8. TYPE II DIABETIC ISSUES:

People that have Type II diabetes can also benefit from carnitine supplementation. Taking L-carnitine helps diabetics by increasing glucose oxidation, glucose storage, as well as glucose uptake.

9. IMMUNITY:

L-carnitine serves as an antioxidant that can help prevent damage done to your healthy cells by free radicals. This can help you out when you have a cold or are dealing with various seasonal allergies and training.

10. BRAIN HEALTH:

Seniors that can use something to help improve brain function has more than just gingko biloba to take. L-carnitine helps protect the brain from both age related and stress related damage to the brain which helps it function longer and better.

11. ANTIDOTE TO VALPROIC ACID POISONING:

Although it may not be a bodybuilding issue, there are thousands of documented cases of valproic acid ingested every year. Despite not being able to serve as a total antidote on its own, taking l-carnitine is considered to help you if for some reason you do suffer from this dangerous poisoning.

WHAT IS VALPROIC ACID?

Valproic acid (VPA) is a chemical compound that has found clinical use as an anti-convulsant and mood-stabilizing drug, primarily in the treatment of epilepsy, bipolar disorder, and, less commonly, major depression. It is also used to treat migraine headaches and schizophrenia.

HOW MUCH DO I TAKE AND HOW CAN I TAKE IT?

Generally, taking a range of two to four grams of l-carnitine a day is good for general health and to help you reach your fitness goals. L-carnitine does come in capsules, tablets, and liquid form. There are many types of carnitine products found at the Bodybuilding.com store. If you would rather try to take it through your food, there are many food sources that contain carnitine. Red meats and dairy products are your best choices for carnitine, but other great foods include nuts, seeds, artichokes, asparagus, broccoli, Brussels sprouts, collard greens, garlic, mustard greens, okra, parsley, kale, apricots, bananas, bee pollen, brewer's yeast, buckwheat, corn, oatmeal, rice bran, rye, and whole wheat.

FOODS CONTAINING L-CARNITINE:

BEEF STEAK 100G

GROUND BEEF 100G

PORK 100G

BACON 100G

TEMPEH 100G

FISH 100G

CHICKEN 100G

ORANGE JUICE 100ML

ICE CREAM 100ML

COTTAGE CHEESE 100G

WHOLE WHEAT BREAD 100G

ASPARAGUS 100G

WHITE BREAK 100G

MACARONI 100G

PEANUT BUTTER 100G

EGGS 100G

CONCLUSION:

So make sure that you give some consideration to this supplement. It definitely comes with a wide number of benefits that you should be taking advantage of.

Caffeine: Helpful Or Harmful?

Caffeine: Helpful Or Harmful?

If you have ever had a mug of coffee, a soft drink, a cup of tea, or a piece of chocolate, you’ve sampled probably the most common and widely used drugs on the planet, caffeine.

According to the accepted definition, caffeine is a drug. Caffeine has many beneficial properties including treating headaches. The biggest risks linked to caffeine are with pregnant women. Everybody takes drugs. That statement could be shocking to a lot of people. And yet, if they have ever had coffee, a soft drink, a cup of tea, or a piece of chocolate, they have sampled probably the most common and widely used drugs in the world, caffeine.

Is Caffeine A Drug?

Some may object, arguing that caffeine isn't a drug. However, medical professionals agree that the term "drug" can accurately be defined as any compound that is capable of altering mood, perception, or thought. Despite its reputation, many health professionals have, in the past, and continue to, raise questions as to whether caffeine is helpful or harmful. Therefore, what are the risks versus the benefits for those who consume foods containing caffeine?

Is Caffeine Helpful Or Harmful?

Studies have proven that caffeine has positive effects on the respiratory system. Caffeine has been shown to help reduce asthma symptoms, "because caffeine is a chemical cousin of the prescription asthma drug theophylline, which widens the airways leading to the lungs".

Caffeine can also have a very positive effect on the blood vessels of the brain, which, when swollen, can cause painful throbbing. Because caffeine works to constrict these blood vessels, it can reduce or even remove the pain caused by headaches.

"Drinking coffee and other caffeinated beverages might be linked to a reduced risk of type 2 diabetesstated the January 10 edition of the Lancet. A study of 126,000 men and women was conducted, and results showed that those who consumed little or no caffeine were, says the Lancet, "more likely to develop type 2 diabetes than those who consumed more caffeinated drinks."

Another advantage of caffeine is its apparent ability to prevent or stop the spreading of skin cancer. Researchers in the United States achieved these results by testing mice with skin tumors. After caffeine was rubbed on the skin of these mice, researchers found that caffeine effectively killed cancer cells without damaging any of the surrounding skin.

The Risks Of Caffeine:

It appears as though the risks of caffeine are somewhat limited. Women are the most at risk because the primary dangers of caffeine consumption are associated with the conception and development of unborn children.

The Marie Claire magazine writes, "Women who consume 250 mg of caffeine daily (that's two to three cups of coffee) have been shown to take slightly longer to conceive," and that, "During pregnancy, consuming the caffeine in five or more cups of coffee a day doubles your risk of miscarriage."

Consuming Caffeine In 5 Or More Cups Of Coffee A Day Doubles Your Risk Of Miscarriage:

Consuming The Caffeine In Five Or More Cups Of Coffee A Day Doubles Your Risk Of Miscarriage.

Caffeine also appears to be an addictive substance. USA Today argues that, "Although psychological dependence on caffeine has yet to be widely documented, a physical dependence upon the drug is very evident" (p. 4). Caffeine dependence can be seen if a person consumes as little as 100 mg. a day, and then tries to stop taking in caffeine.

USA Today continues by showing that withdrawal symptoms, "which includes headache, weakness, inability to concentrate, and even sickness and vomiting" can be experienced by those trying to break the addiction.

Ronnie Coleman's Legs Workout

Ronnie Coleman's Ultimate Legs Workout

Ever thought about how come the 8x Mr. Olympia build those sets of 'Freaky, Larger-than-life, King Sized Legs'. Your search ends here. Below is the Complete Legs Routine followed by the "King" Ronnie Coleman:

•  

  BARBELL SQUAT

  3 sets of 10-15 reps
•  

  BARBELL HACK SQUAT

  3 sets of 15-20 reps
•  

  LEG EXTENSIONS

  3 sets of 15-20 reps
•  

  STANDING LEG CURL

  3 sets of 15-20 reps
•  

  LYING LEG CURLS

  3 sets of 15-20 reps
•  

  SEATED LEG CURL

  3 sets of 15-20 reps
•  

  SEATED SINGLE LEG CURL

  3 sets of 15-20 reps, each leg
•  
  SEATED CALF RAISE
  3 sets of 15-20 reps

Develop Gigantic Trapezius: 5 Steps To Bigger Traps

Develop Gigantic Trapezius: 5 Steps To Bigger Traps

You may have the biggest arms on the earth, but if they're not coupled with some boulder shoulders or thick, tall traps, you're going to look silly. Build the traps you want with these 5 movements!

Yeah you notice the guys with the full-size arms, but you're mesmerized by the guys with the big traps. You know damn well they put in their time and didn't miss their workouts because they were too "tired." You commend them for their ability to grow those hills on their shoulders and secretly covet a flexed pair.

If your body resembles that of a bobblehead toy, get ready to take some notes. Trap training is not for the faint of heart. It takes real effort and guts.

Not everyone agrees about which day is perfect for trapezius training. Some say shoulder day, and others say back day. If truth be told, you're going to hit your traps on both of these days; but if you want my personal opinion, I find I am able to better concentrate on my traps while I train shoulders. My back day is usually centered on my mid-back and lats. On shoulder day, on the other hand, I get to contract my traps for added benefit.

To build those big-boy traps, here are some of my favorite exercises. Add two of these 5 movements to your regular shoulder routine:

TOWERING TRAPS TRAINING

EXERCISE 1 SHRUGS

You can perform this using a straight Olympic bar, dumbbells, the diamond/hex/trap bar, or even cables. The type of weight you use doesn't matter, but how you perform the movement is what separates the men from the boys.

Obviously, I like the heavy volume approach. Picking the correct weight is the trick: let's say you can deadlift that bar 10 times but the 11th rep would be ridiculously taxing and almost unachievable. If this is the case, then I believe you have the correct weight.

Once you select a weight, pick up the bar and then let it hang so you can feel a stretch in your neck and traps. You should feel some pulling, but no discomfort. When you pull up on the bar, make sure you focus hard on your traps. Don't use your triceps or biceps and try to limit your shoulder involvement. Use that mind-muscle connection. At the top of the movement, squeeze those traps.

This amount of volume is tough, but you're in this for the long haul. You may need a cheer leading squad to help you finish. Once you complete the first 50 reps, pat yourself on the back and regroup for the next two sets.

EXERCISE 2 THE HIGH PULL

Grab an Olympic bar and add weight that's about 50 percent more than you would use on a strict-form upright row. Grasp the bar with an under-hand grip with your hands a little wider than shoulder width. Allow the bar to hang in your grasp. Then, lower the bar with your lower back arched and your butt and shoulders back.

When the bar reaches about two inches above the knee cap, use your traps, shoulders, hips, and legs in unison to bring the bar to your chest. Once the bar is there, gravity will bring it back down. Use your hips and legs as shock absorbers.

EXERCISE 3 SINGLE-ARM DUMBBELL UPRIGHT ROW

I like to use a weight-to-rep concept scheme here. Whichever weight I use, that's how many reps I do. So, if I use a 50-pound dumbbell, I do 50 reps per set, per arm. If I bite off more than I can chew, I'll challenge myself to take a rest-pause approach.

The important thing to remember about this movement is that it starts from the elbow. Imagine a string on your elbow, with a puppetmaster pulling it to move your arm. Don't lose this concept—it'll help your form when you get tired.

EXERCISE 4 MODIFIED BENT-OVER DUEL CABLE LOW PULLEY SHOULDER FLY

Add this exercise to the end of a workout as a finisher. Position yourself as you would a normal low-cable fly by grasping the opposite pulleys with opposite hands. Keep your lower back arched, knees bent, and hips set back.

The exercise starts when your elbows have a 45-degree angle to your shoulder joint. Keep your arms in the same position and focus on driving that elbow up about 1-2 inches above your shoulder. Get a good squeeze at the top of the motion.

EXERCISE 5 LOW-CABLE FACE PULLS

Use a rope and attach it to the low part of a vertical adjustable cable rack. Stand about two feet from the attachment to get the correct angle for recruiting those traps. To use this exercise as a burner, don't pause or rest at the top—keep the movement constant. This will get tough, but dig deep and finish.

Challenge yourself by picking a weight that's heavy enough for you to be begging for the end of the set, but not so heavy that getting there requires cheating.

Sum IT UP!

Invest in a set of power-lifting wrist strap on all of these lifts. If you don't use them, you'll be at a disadvantage. Your grip will fail well before your traps do—I can promise you that. Now get in the gym and hit those traps!