10 exercises to unleash your muscles
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10 Exercises to Unleash Your Muscles
Gain Lean Muscle Mass in No Time!
A lean body looks good. The body is firm and the muscles are well developed.
The abs are chiseled, and the shoulders are round. The chest is wide, the
shoulders are broad, the hard-earned quad muscles are strong – your fellow
bodybuilders give you a nod on the work of art you have perfected through the
years, and the women by the sides give you those stares that only real men can
get.
A person with a lean body is confident. The lean body not only looks cool, but is
associated will sweeping the opposite sex off their feet – or so they say.
Being lean and fit normally means being very healthy. Being healthy means you a
more protected from deadly diseases like cancer and heart disease, much more so
than people who are overweight or obese.
So are you someone with a lean body? If you are then perhaps you know the
feeling shared by many bodybuilders – their confidence and their appeal.
The current state of health you are in now also gives you the energy to carry out
your day-to-day tasks with fervor, and gives you the liveliness to meet life head
on together with your family and friends.
However, if you don’t have that lean and muscular body you want yet, then
maybe you need to know some tips on how to get there a little faster than your
pace now.
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We at AddingMuscleMass.com aim to help people get the body we want, so watch
out for our reports and books like this one. In this report we provide some
valuable ideas that will help you in your quest for that sculpted body.
General Guidelines
Before starting any new exercise routine or diet you must ensure that you:
1. Refer to your doctor any exercise, diet & supplementation you would like
to use.
2. Always follow your doctor’s recommendations.
3. Ask for the guidance of a professional trainer to teach you the techniques
for the proper execution of exercises. Ask advice on the appropriate load
you should be lifting for your current level of conditioning.
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Eating and Supplementation for a Lean Body
The Diet for You
There are many diet fads around. They come and go. And some emerge back
with a new name, but basically of the same concept than the previous one, and if
there should be some difference, it would only be a minor variation.
All the many diets out there claim to be the best, but you must understand that
there is no one size that fits all. What may have worked for one, may not work for
you. So for you, it would be an ongoing experiment, and would require that you
try out variations to uncover what diet suits you best.
I normally suggest a diet consisting of high protein, moderate carbohydrates, and
less fat. You need more protein so that you can build muscles effectively, enough
carbohydrates to give you energy, and some fats for healthy hair, nails,
hormones, etc.
Supplementation for Bodybuilders
Amino acids, plus multi-vitamins and minerals will help and this is really all you
need. Being a bodybuilder creates a lot more demand from your body for more
nutrients – especially to aid for quicker recuperation. It will also give you more
energy for your workouts.
Protein powders will be good for supplementing your daily protein intake from
food. These powders contain high quality proteins that are easily made use of by
the body to build muscles. These protein powders have also been enriched with
multivitamins, specifically designed for bodybuilders like you.
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Small Servings of Meals 4 to 5 times a Day It would be very beneficial to break down your meals in small servings, 4 to 5
times in a day. This ensures your body will not be over-eating, and at the same
time your muscles will be constantly fed with the necessary nutrients to make
them grow.
Your body will be better able to process the foods that you eat if you do so in
small servings. Eating this way can also increase your body’s metabolism, whichincreases the amount of calories you burn during the day (even when you are
asleep).
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10 Exercises to Sculpt Your Body
For Your Shoulders
Front Shoulder Press - This is considered to be the granddaddy of shoulder
exercises.
You can do it standing or seated, but a
seated position is preferred for a
stricter movement. You can use either
dumbbells or a barbell.
Execution (using dumbbells):
1. Sit firmly on an exercise bench
and keep your back straight at
all times.
2. Grasp the dumbbells using an
overhand grip and hold them at
your shoulder level with your
thumbs pointing behind you.
3. Inhale and extend the arms vertically while rotating 90 degrees at the
wrist. At the top position the thumbs will be facing each other.
4. Lower the dumbbells back to the start position and exhale.
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For Your Triceps
Seated Triceps Press - This will target all three triceps heads.
Execution:
1. In a seating position, grasp the
barbell using an overhand grip,and hands closer.
2. Bring the barbell overhead.
3. Lower the weight down in an
arc behind the head until the
triceps are stretched.
4. Then, using your triceps, bring
the barbell back to full
extension.
Tip: Instead of a barbell I sometimes use a single dumbbell using the palms of
my hand to hold the end of dumbbell (rather than the bar).
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For Your Chest Barbell Incline Bench Press - This will develop the mass and strength of your
pectoral muscles.
Execution:
1. Lie on your back on an incline exercise bench.
2. Grasp the barbell with a medium-wide grip and lift it off the rack.
3. Hold it straight up, and then inhale before lowering the barbell down to
the upper chest.
4. Pause for a moment, and then press it back up again. Make sure you don’t
drift too far forward. Exhale at the end of the movement.
Tip: Ensure the bench is angled at a 45-60 degree incline.
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For Your Abs
Crunches - This will target the lower and upper abdominals.
Execution:
1. Lie with your back on the floor with your legs resting on a bench.
2. Your legs should be together, with your arms behind your heads.
3. Inhale and lift your shoulders off the floor, bringing your head towards
your knees into the “crunching” position.
4. Exhale at the end of the movement as you return the starting position.
Tip: To perform a more intense version of crunches, bring the right elbow to the
left knee and then left elbow to the right knee on each alternate crunch rep.
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For Your Back
Seated Cable Rows - This exercise will develop the thickness of the back. It
will also work your lower lats.
Execution:
1. Hold the handles firmly, with your knees slightly bent and with your feet
braced on the crossbar.
2. Extend your arms and slightly bend forward. With this beginning
position, inhale and pull the handles back toward your abdomen using the
muscles of your back. Feel your back arch and your chest sticking out.
3. You should find yourself sitting upright as the handles are touching your
abdomen.
4. Exhale and release the handles back in a controlled manner to the original
position.
Tip: Avoid back injuries by never rounding the back when performing this
exercise.
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Bent Rows - This is one of the best all-round back development exercise, that
also works the deltoids and forearms.
Execution:
1. With your legs slightly apart,
hold the bar with an overhand
grip slightly wider than
shoulder width apart.
2. With the back straight and arms
outstretched, bend forward at
the waist 45 degrees so that the
barbell is at knee level.
3. Inhale and pull the barbell up
towards the chest.
4. Exhale and return the barbell
back to the starting position in
a controlled manner.
Tip: To prevent injury you must never round your back during this exercise.
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For Your Thighs
Squats - This exercise will develop your legs, especially the thighs. All four
heads of the quadriceps will be targeted. This exercise is the best all-round
bodybuilding movement as it affects nearly the entire muscular system!
Execution:
1. Step under the barbell (placed
on a rack), making sure that itrests evenly across the back of
your shoulders.
2. Hold on to the barbell to
balance it, and then raise it up
to lift it off the rack and then
step backwards.
3. While keeping your head up
and your back straight, inhale
deeply and bend your knees,
lowering down until your thighs are parallel to the floor.
4. From this position, straighten your knees back up to the starting position
and exhale at the end of the movement.
Tip: This is also one of the best exercises for shaping the buttocks.
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For Your Hamstrings
Lying Leg Curls - This exercise will develop the hamstrings.
Execution:
1. Lie facing down on the leg curl machine. Hold on to the handles of the
bench. Hook your heels under the lever mechanism of the exercise
equipment. Your legs should be straight.
2. Inhale and curl your legs up until the leg biceps are fully contracted.
3. Slowly lower the weight back to the initial position and exhale at the end of
the movement.
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For Your Calves Standing Calf Raises - This exercise will affect the overall mass of the calves.
Execution:
1. Stand with your toes on the block of the standing
calf raise exercise equipment, and with your heels
out.
2. Settle your shoulders under the pads and then
straighten your legs, lifting the weight.
3. Lower your heels toward the floor with knees
slightly bent throughout the movement.
4. From the bottom point, raise your toes up and
then back down.
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Valuable Bodybuilding Tips
Improving Your Exercise Program
To succeed in your quest to build lean muscle and improve muscle definition you
must make continuous improvements to your exercise program:
Initial stage - Concentrate on proper execution; intensify exercises by
increasing the load. You will want to gain muscle mass and density first, before
you can improve muscle definition and separation.
Next stage - Intensify your exercises by increasing the number of repetitions per
set with moderate load. Assuming you already have already added muscle mass,
these high-repetition exercises will give you the muscle definition you aspire for.
Succeeding stage (Advanced Stage) – Introduce additional means of
intensifying your workouts, such as circuit training, super-sets, flushing method,
stripping method, forced negatives, and so on.
Frequency of exercise – Workout with weights 3 to 4 times a week at one
hour to 1.5 hours at most. Beginners should keep workouts to 1 hour maximum.
Introduce Aerobic Exercises to Increase Muscle Definition
The less body fat you have, the more evident your muscles will be. You will have
more definition and more separation between muscles. With less fat, your hard
work in the gym and strict diet will show.
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Proper absorption of nutrients in the system
With detoxification and a clean system, the body will be able to absorb better the
nutrients from the foods that you take. Nutrients that would have otherwise gone
to waste will now be made good use of, by your body.
Detox for the bodybuilder
What this means for the serious bodybuilder and health buff, is thatdetoxification will result in the efficient functioning of the body and the reduced
risk of illness.
Sculpting Your Body - Get into Your Best Shape
You need the discipline and the dedication to really reach your bodybuilding goal.
If ever should miss a workout session, just make sure you go to the gym on the
next scheduled date.
It’s the same when you’ve binged on one particular food, just make sure you eat
right the next time.
Don’t let your mistakes and failures get the best of you. The power is inside you –
you have the power to make things right – there is always a next time. The
bottom line is to get back on track even if at times when you lose your way – even
in life this holds true, and so with your bodybuilding pursuit.
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Bodybuilding is a process - you will definitely reach milestones along the way,
and at each level one usually aims for more – more proportion and symmetry,
bigger biceps, chiseled abs, massive chest, V-tapered torso, etc.
It is best to enjoy your quest towards a healthier and muscular body – don’t be
too hard on yourself, but reward yourself every once in a while for sticking to
your strict exercise regimen. Eat right, sleep well, live clean and get a sculpted
body. Unleash your muscles, and then you can walk like real men do.