Week 8 Best form

This week we're focusing on form.

Do reps of 10-8-6. See where your form begins to mess up. Maybe during low weight because your going too fast or even high weight because it's too much. You won't gain very much with bad form. Work at it and make it better.

• Squat needs to be 90 degrees and chest out, knees behind toes, and keep feet flat. 
• For bench, keep legs back, pinkies on the strips, and back flat. 

Perfect form matters more than high weight and you will see a big difference. You're going to be a lot more sore but be sure to keep the weight you can do every rep. Go beyond the reps I told you on your last set. Push to be broken, but keep the form. I cant stress that enough! Keep form perfect.

Don't cheat yourself to make it easier. It doesn't even make it easier; it makes it harder. It's just your body thinking it will help when it will hurt you and your muscles, even your body.

Once you get perfect form, the weight is going to shoot up fast because you're working the right muscles more. It's going to define your muscles and make you happy with the results.

http://blog.reformedfatty.com/2012/02/rom-and-perfect-crossfit-video.html

http://florin.myip.org/blog/i-bench-pressed-100-kg-220-lb-today

Week 6 biceps

Today we are going to focus on biceps.

1. Start with seated preacher curls. You will need to keep your elbows isolated to a platform so you make sure your getting only your biceps. You will start with 5 sets of 20 with a weight you can do. It will burn after the first couple reps but push to finish. 
2. Next, do normal curls with the curl bar for 3 sets of 5. Keep your elbows pinned to your side. 
3. Do cable curls and reverse curls: 5 sets of 8. Change the weight every set. 
4. Do wide grip curls. Use the strips on the bar to measure your grip. First set is 10 reps. Second set is 5. Then last is only 1 rep.  
5. If that's not enough for you, do barbell curls: 3 sets of 5 or 8 even 10. Then do barbell preacher curls and you can even do one handed cable curls. You know its was a good workout with biceps when you cant touch your shoulders.

Take all sets slow feel the burn and push to failure. Do as much as you can. It's only going to make you better.

http://fitnessanddefense.com/preacher-curls/

Week 4: Supplement Facts

Creatine is a supplement that pumps water in your muscles to make them bigger in a natural supplement that your body also produces. When taking it, you should drink about a gallon of water a day it may sound like a lot but a gallon a day is very healthy. You will be very hydrated and your pee will be clear.

Protein is in your everyday meals; chicken and steak are high in protein. The protein shakes are mainly protein--some can give you 100 grams.  Protein is important for lifting. I can't stress that enough--you need to take some. Go to a supplement store and buy some samples. Any will help you with gaining or losing any type of weight.

Pre Workout is like a Monster energy drink on steroids, just not as bad for you. Those early mornings you aren't really feeling it and don't want to get up, take Pre Workout. It's gonna wake you up and make you wanna lift, even run and no one likes that. It can even help you lift more and in the end, push yourself harder. A lot of lifters use this and they have no complaints. It's amazing and everyone loves it. You just have to make sure it's gonna taste good for you.

http://www.wellsphere.com/running-article/sports-supplementation-101-8211-protein-bcaa-8217-s-creatine-pre-workouts-explained/1770515

Week 6

This week we're gonna lower the reps once again. The reps for this week are 4 sets of 3.

I know you guys are probably getting sick of it by now, but this is the time to push. If you're working for that summer body, you're running out of time. It's already getting warm out and people are showing off what they have accomplished. Don't you want that to be you? Push your self! Imagine someone there pushing you.

Surround yourself with people that want to make themselves better and healthier. I'm not a life teacher but they will influence you. Ask people who work hard to workout with them. This is going to help you out, I promise. People who work out aren't jerks. They will help. Ask them for a spot or tips, anything. They are all cool people who are willing to help if you're willing to push.

Go the extra mile. Don't quit. Go to failure. No one will judge you. Do what you need to do to get it done and be tired after make yourself sore. That's what's gonna help you in the end. They will help you in the end.

http://joyalsjourneytofitness.com/2012/11/24/push-yourself-to-the-limit-every-workout/

Week 4 weight and reps

This week we're going to lower the weight and raise the reps. This is going to help build muscle and get you toned at the same time because you're doing high reps/low weight for one set then high weight/low reps on the other.

example- bench max 230
10 reps-145
8 reps-160
6 reps-170
4 reps-190
2 reps-215

example-squat max 275
10 reps-175
8 reps-190
6 reps-205
4 reps-230
2 reps- 255

Again these weights will vary on your max and what you can and can't do. Test yourself and push hard. Do a weight you can do--don't let your spotter help much. Don't even let them touch the bar unless you need it because you're only cheating your self. You're doing this for you, no one else. In the end you will be impressed.

Drink your protein and work harder and harder the next day. It's going to be hard but if it was easy, everyone would do it every day, but it's not. You're like the select few who can push themselves to some real limits. Test yourself without hurting yourself--that's the real accomplishment.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip

Week 2 nutrition

You should still be eating healthy--keep eating fruit and vegetables. Get the daily vitamins in to stay healthy.

Protein is still an important part in you diet try taking mass gainers if you want to gain weight. Try protein with fat burners if you want to lose weight. You can get these at any supplement store near you.

Those are all helping you gain muscle naturally. You can also take pills such as Mass FX or Andro--stuff like that. Ask you supplement store whats best for you.

Creatine helps store water in your muscles, which helps you get bigger. Also ask about pre-workout amino acids and other recovery drinks.

There are also fat burner pills--ask about those too.  

http://www.netrition.com/lg_m1d_andro.html

http://pedalingforpeace.com/wordpress/2012/08/protein-supplements-supplementation-in-general-and-the-downside-to-being-over-proteinated-i-know-its-not-a-word-but-you-get-it/

Week 2

This week we will focus on bringing up the weight slightly and lower the reps. You should increase the weight by 5 pounds and lower the reps by 8. Believe it or not 2.5 pounds make a big difference it could go from 195 pound to 200 its alot heavier then you think. What would be easier to lift 195 or 200 its heavier then you think. This is gonna help you get stronger and more cut up. summer is rolling around and people are gonna want their muscles to pop. This is gonna help you grab peoples attention without even saying a word to them.
  Abs we need to keep the reps up high so you can burn  the fat off your stomach and really get people to see your abs. stick with the work out you only need 12 weeks for you and everyone else to see a change in your body. Give it time your bettering your self and becoming what you want to be and look like, its amazing once you forget to look or check then you look after a couple weeks and bam your bigger and better looking.
 You have to maintain a healthy diet take in protein with the weight you want to be. Say i want to be 185 pounds i have to take in 185 grams of protein a day. Also count you calories and eat what taste good don't torture your self that's not gonna help.

http://www.fitnessdestination.com/olympic_weight_sets/os-245.php

step 1- monday

Today is chest and triceps.


Chest- Start off with a bench. Get a good weight that you lift. Do 3 sets of 10 to start off. Get a wide grip-- where the strips are should be good. Keep your feet back and eyes under the bar. Remember to breath. Next do butterflies with 3 sets of 10 with cables and dumbells. Then do incline bench--same grip as normal bench. Do 3 sets of 10. It will feel awkward at first, but you will get it down.

http://leehayward.com/blog/bench-press-deadlift-duo/

Triceps- Next do triceps pull downs. Get a good weight. Do 3 sets of 10. Then do skull crusher. It's tricep extenions on a bench. Don't drop it on your face.

Step 1-Thursday

Today is legs and cardio

Legs- Do 3 sets of 10 for squats--a good weight that you can do 10 times. When you go down, make sure your legs are 90 degrees or below so make your thighs are parallel to the ground. Then do snatch grip dead lift that you can do 5 times. Use your legs or you can hurt your back. Then do lunges with a weight you can do 5 times on each leg. Explode out of it. Do calf raises with a weight you can do 20 times.

Cardio- Run a mile for today. We will add more next week. Rry to get 8 minutes this week.

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

Step 1- Wednesday

Today is shoulder and abs.

Shoulders
Be careful when lifting for shoulders these are delicate muscles that can be hurt very easily. I know from personal experience.

1. So to start off, grab a 10 pound weight and rotate your shoulders to stretch them and warm them up. 
2. After you do 3 sets of 10, go over to the shoulder press. Do a reasonable amount of weight that you can do 8 times. 
3. Then go over to shrugs. Make sure to bring your shoulders to your ears. 
4. Then lastly do military press. Be careful it can hurt you. Do 3 sets of 10. Then you're done with shoulders.

Abs
Abs are basic and very easy and hard at the same time.

1. Do a lot of sit ups--bicycle sit ups--until it hurts. 
2. Then do Roman chairs until it hurts.
3. Swing legs out and up to the chest. Then push your legs straight up in the air until it hurts. Then your done with abs.

Always remember to drink your protein and eat healthy. It's very important with lifting.

Tuesday

Today should be back and biceps.

Back- To start off, do close grip pull-ups. It gets the back and biceps. You should do 3 sets of 10. Then do lats pull-downs. They get the upper back and sides of your back. Do 3 sets of 8. Then do lower back machines.

Biceps- Curl a lot: 3 sets of 8. Do normal curls and reverse curls. When doing curls, keep elbows pinned to your side and switch up the grip. Do wide grip and close grip.Close grips pull ups get a lot of your biceps.

Every other week change up the reps and weight: lighter weight, higher reps; then lower reps and higher weight. This will get your muscles bigger and toned at the same time.

Step 2

Nutrtion is very important to being healthy. Basic knowledge: take in good foods to be healthy and get in better shape.

That's not always true--sometimes you have to eat bad foods to gain weight.

Protein is very important. You have to take in the amount of protein that you want to weigh. For example, I want to weigh 185 pounds, so I take in 185 grams of protein per day. It can help you to gain or lose weight. But you can't take it all in at once--your body only takes in 50 grams of protein at once. So you have to take it in spread throughout the day.

Thanks for reading! We will cover more nutrition in upcoming posts.

Step 1

The first tip is to create a system of lifting: what muscles to lift and what lifts to perform. 

On Mondays do chest and triceps. 
On Tuesdays do back and biceps. 
On Wednesday do shoulders and abs. 
On Thursdays do legs and cardio.
On Fridays do whatever you want. 

This will help muscles develop and give them time to rest and recover. You gain muscle through rest and recovery after lifting. 

Nutrition is just as important as lifting. Eating right and taking in a lot of protein will help a lot. We will continue nutrition tomorrow.