MuscleMania - Bodybuilding Poses. 9 Video Posing Guides!This article and information you are about to read is long overdue.I've been bodybuilding for 10 years and have just completed my fifteenth show (on Sept. I'll talk more about that competition in another article. But, the fact of the matter is that some bodybuilders could really enhance their physiques by presenting it with grace and style. I'm certainly not a huge guy, by any means. I really don't have any freaky body parts either. Posing is a vital part of bodybuilding and is becoming more emphasized in night routines with a new sanction called WFNA (World Federation of Natural Athletes).
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To View Posing Advice, Click Here. The Symmetry Round When filed on stage with a weight class, each bodybuilder will face the judges in what is called a relaxed position.The abdominal wall is breathing comfortably while the chest is standing tall. The hands should be clenched into a fist with the delts, biceps, and triceps tight.
To View Additional Posing Articles, Click Here. The Superman Program. Stop training like an idiot!' Dumbbell' should describe your weights, not you.
Shortcut to Size is a bodybuilding program designed by Jim Stoppani that is comprised of three 4 week phases. Each week covers a particular rep range: 12 to 15 reps, 9 to 11 reps, 6 to 8 reps, and 3 to 5 reps. Every 4 weeks, weight is added and the rep range resets at 12 to 15 reps. Is Shortcut to Size good for gaining mass?
Let the smartest man in bodybuilding take you from beginner to advanced in just 12 weeks! But let's be fair. Maybe you've never lifted anything heavier than your coffee mug. Maybe you once lifted regularly, but of late, your trips to the gym have become as infrequent as a day of sobriety for Charlie Sheen.
In either case, we have good news, in the form of the perfect 12-week plan for going from beginner to advanced. But enough about us; this is about you, only bigger, stronger, better. 'This is about you, only bigger, stronger, better.' How can anyone run the rack that fast?
So on Monday, they might train chest; on Tuesday, back; on Wednesday, legs; on Thursday, shoulders; and on Friday, arms; with abs thrown in on one or two of those days for good measure.Jim Stoppani's 12-Week Shortcut To Size - Build Muscle & Gain Strength!Main Training Microcycles Nutrition Supplements Meal Replacements Start Program The human body is a complex collection of tissues, chemical compounds and nutrients.To maximize results in the gym, you must understand how all of those combine to make muscles grow. From the labs of Yale to the pages of Muscle & Fitness, I've spent my entire career studying how to accumulate knowledge and then apply it in the gym for unreal gains.Crossfit trainingStop Training Like An Idiot! The 12-Week Shortcut To Size. 6 Weeks To Sick Arms. When I used to train at Gibson's Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, 'It doesn't matter what kind of car you drive.What matters is the size of the arms hanging out of the window.'
Big arms not only symbolize masculinity, but they're also the most visible body part you have. So it's no surprise that big arms seem to be what every guy, and even many women, want. Regardless of where you're starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end.
This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Trust me, there's a method to this madness.
Week one is designed to annihilate your biceps and triceps. FitchEvolutionOfExercisePage5.jpg (JPEG Image, 829 × 1087 pixels) - Scaled (93%)FitchEvolutionOfExercisePage4.jpg (JPEG Image, 829 × 1087 pixels) - Scaled (94%)Shredded 4 Summer Workout: Workout Trainer.
The Summer is closely upon us and as things start heating up, you better start thinking about turning up the heat of your workouts in the gym.Every workout program should be intense. I don't care what type of goal you have, if it is not intense, it is not doing you any good.Recent research suggested that combining both cardio and weights together has been shown to be one of the best ways to turn up the intensity of any one program. In some of the findings, strength actually went up as a results of combining cardio with weights. What do you mean combining cardio with weights? I am talking about a term I like to use called Iron cardio. What type of cardo? The type of cardio is really up to you, however I would strongly recommend picking one of the below exercises to maximize the IRON cardio Principle I recommend using with this program.Daily Meal Plan Breakfast Snack 1 Lunch Snack 2 Dinner Snack 3 Almonds: 1 oz (22 whole kernels): 167 calCalories: 167 Carb=5.8g Prot=5.7g Fat=15g.
Down and Up Mass.
For example, a periodized workout might include 12-15 reps for your first set, 8-10 reps for your second set, and 3-6 reps for your third and final set. Or it can go in the opposite direction, from low reps to high reps. If the changes you make in your set-to-set rep ranges follows this kind of linear progression, it's referred to as a pyramid technique.Pyramid-style training has been popular with bodybuilders and other strength athletes for decades.
There are three basic types of weight training pyramids:. Ascending Pyramid: This pyramid starts with light weight and high reps, and with each successive set the weight gets heavier and the reps get lower. Descending Pyramid: This pyramid starts with heavy weight and low reps, and each successive set gets lighter while the reps get higher.
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Ascending/Descending Pyramid: Also known as a 'triangle pyramid,' this pyramid starts with weight increases and finished with weight decreases. If the order is reversed and you start with weight decreases and finish with weight increases, it is known as a descending/ascending pyramid.Powering Up the PyramidMy approach for many years has been to modify classic training techniques to make them more effective, and that's exactly what I've done to create the Power-Pyramid workout.My workout uses an ascending/descending pyramid as the template, although it might be quite different than any pyramid routine you've ever seen. My workout changes not only the weight and reps each set, but also the speed at which you do the reps. This modification will help you build greater strength and muscle mass—and give you more power.Power development is critical to maximizing your gains in the gym, and the best way to achieve this is by upping the speed to make each and every rep fast and explosive. Power Pyramid RundownFor each exercise in the Power Pyramid, you'll do a total of 6 sets. The rep counts of these 6 sets will be: 8, 5, 6, 6, 12, 15. Just knowing the reps isn't enough, though.
Here's how you should perform each set of a given exercise: Set 1: 8 repsGoal: PowerDo the first training set with a very light weight that allows you to perform 30 reps or more—but just do 8 reps and stop. You don't want to start out by fatiguing your muscles when you're training for power. The fatiguing sets will come later.Perform these 8 reps as quickly and explosively as possible during the positive portion, then slow and controlled on the negative portion. This first stage will serve as both a warm-up and a power-building set. Set 2: 5 repsGoal: PowerFor set 2, increase to a weight that will allow you to perform 15-20 reps, but stop at 5.
As in the previous sets, do these 5 reps as explosively as possible on the positive portion of the rep, then slow and controlled on the negative. This stage will serve as a second power set and will help you build more explosiveness in the muscle group you're training. Sets 3 and 4: 6 reps eachGoal: Strength. For sets 3 and 4, jump up to a weight you can do for 6 reps. Perform as many reps as possible, ideally reaching failure at or around the sixth rep at set 3.For set 4, don't worry about how many reps you can do. Keep the weight the same as in set 3, and do the best you can. Try to perform your set 4 reps quickly and explosively, even though the heavy weight will prevent you from moving very fast.
Just trying to lift a heavy weight as explosively as possible can help increase both power and strength, which is the purpose of this stage.Sets 3 and 4 are the peak of the pyramid. From here, you'll descend back down the pyramid. Sets 5, 6, and 7: 12-15 repsGoal: HypertrophyThis stage is really made up of 3 dropsets, with set 6 including the possibility of an extra dropset.For set 5, choose a weight that allows you to complete 10-12 reps.
Complete as many reps as possible until you reach muscle failure, which should be between 10 and 12 reps.Begin set 6 by reducing the weight 40-50 percent and doing as many reps as possible until you reach failure. Your goal should be to complete at least 15-20 reps. If you can't complete at least 15 reps, move on to dropset 7.
Begin set 7 by reducing the weight by another 10-30 percent, depending on how many reps you have left. Complete this dropset until you reach muscle failure. Do your reps for these two final sets at a slow and controlled pace on both the positive and negative portions (about 1-2 seconds on the positive and 2 seconds on the negative).
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Your combined rep count for sets 6 and 7 should be at least 15.If you couldn't do 15 reps in set 6 this week, your goal for next week should be to either complete 15 reps at last week's weight—or reduce the weight a bit and see if you can get your 15. Once you can do 15-20 reps at a weight, try to do more reps week after week at that same weight.
Power ProgressionsThe combination of ascending sets, descending sets, and rep-speed changes in the Power-Pyramid technique produces a training program that develops power, strength, and mass gains. Your goal each week should be to use more weight than the week before while still hitting the prescribed rep ranges for sets 3, 5, and 6. Don't worry about increasing the weight for sets 1 and 2. You can try adding more weight for these sets, but only if it doesn't limit your rep speed. Training SplitYou can do the Power-Pyramid program using either a body-part split or with full-body workouts. In my, which is currently up on JimStoppani.com, I have the program laid out as a four-day split: chest, triceps, and calves on day 1; legs and abs on day 2; shoulders, traps, and calves on day 3; and back, biceps, forearms, and abs on day 4.These days, I'm big on full-body training.
Recent research shows that training all major muscle groups during a single workout is more effective than a body-part split when it comes to burning body fat and staying lean.1At 49 years old, my top priorities are staying as lean as possible while also maintaining muscle mass and strength. Doing full-body Power-Pyramid workouts is a great way to maintain those priorities. In the coming days, I'll be posting all of the full-body Power-Pyramid workouts I'm doing this week on. You'll be able to see these workouts in their entirety, and then stick around and follow me throughout the rest of my day. Choosing ExercisesI typically recommend using compound/multijoint movements when you do the Power-Pyramid program.
The exceptions are bicep, forearm, and calf training because there are so few multijoint movements available to train these muscles.Otherwise, compound exercises work well with this program because you can maximize power and strength generation (the major focus of this routine) with multijoint pushing, pulling, and lower-body movements. Compound moves are also great for gaining muscle mass.If, like me, you use the Power-Pyramid plan with whole-body training, you are free to choose any form of exercise you like, such as the use of resistance bands. Rest PeriodsHow long you rest between sets depends on the set as well as your goals. If your primary objective is to maximize strength, power, and muscle growth, rest 1-2 minutes after set 1; 1-2 minutes after set 2; and 2-3 minutes after sets 3 and 4. Take no rest at all after set 5, since it's a dropset.Rest 2-3 minutes after finishing set 6 (or set 7) before returning to set 1 to begin the next exercise. It should take 2-3 minutes to move to the next exercise and set the weight and other equipment.If your goal is to maximize fat loss, I recommend replacing one minute of rest between sets with one minute of cardioacceleration.
Cardioacceleration involves replacing your rest periods with your choice of cardio activity. For example, instead of resting for 2-3 minutes after set 3, do 1 minute of squat thrusts, followed by 1-2 minutes of rest.
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