At first glance, this shoulder workout may not seem like much, but believe me, it will bombard your delts and force the muscle fibers to get bigger. I have personally experienced the results of this routine and it truly is one of my best shoulder workouts. If you?re not struggling to finish this routine, you didn?t push yourself to the limit. As usual, a proper warm-up is essential to avoid injuries. Be sure to stretch and loosen your shoulder joints up significantly, as the rotator cuff and shoulder joint are notorious for sports injuries.

Seated Dumbbell Press
- You will be using 4 sets of dumbbells ? I use a 10 pound difference between dumbbell sets.
- Start with the lightest set of dumbbells, and work your way up to the heaviest set. Do 8 reps with each set of dumbbells. DO NOT REST BETWEEN SETS OF DUMBBELLS!

- Rest for 2 minutes and then do the following:
Begin with the heaviest set of dumbbells, and progress your way down to the lightest set. Do 8 reps with each set of dumbbells. DO NOT REST BETWEEN SETS OF DUMBBELLS!

- Rest for 2 minutes and do the following:
Start with the lightest set of dumbbells, and work your way up to the heaviest set. Perform 6 reps with each set of dumbbells. DO NOT REST BETWEEN SETS OF DUMBBELLS!

- Rest for 2 minutes and do the following:
Begin with the heaviest set of dumbbells, and work your way down to the lightest set. Do 6 reps with each set of dumbbells. DO NOT REST BETWEEN SETS OF DUMBBELLS!

After performing these 4 giant sets, you will need to train your rear delts and traps.

- For rear delts, I would do bent over barbell rows.
- To do these, bend over at the waist to a 90 degree angle, and bring the barbell up to your nose. Do 3 sets of 8 reps.

- For traps, I prefer doing upright rows.
- Start by holding an EZ curl bar at your waist, and slowly raise it up to your chin (almost like you?re dragging it up your torso). Do 3 sets of 10 reps.

I also recommend focusing on your front deltoids as well.

- Hold a 45 pound plate at your waist with both hands. Slowly raise it up, with your arms straight, until your hands just pass eye level. Return to the starting position. Do 3 sets of 10 reps.

Again, this is one of the best shoulder workouts I have done and still do today. Try this plan for about 6 weeks. It should help to stimulate some new growth into lagging deltoids and turn your shoulders into boulders.

Tim Mielke
Author and Supplement Expert
www.i-supplements.com

Tim Mielke has been involved in the supplement industry for over 15 years. As a former competitive body builder and personal trainer, Tim has extensive first-hand knowledge of the benefits and pitfalls of bodybuilding supplements. Knowledge so extensive that his book, ?The Book of Supplement Secrets: A Beginners Guide to Nutritional Supplements,? was recently published and is currently available through Amazon.com. Tim brings this supplement and bodybuilding know-how to www.i-supplements.com as a contributing author and researcher.

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Nitric oxide is in fact a natural occurring gas in the body that acts as a vasodiolator that helps with the amplify in blood flow all through the body, including the muscles. L-Arginine is an amino acid that has shown to help out in the production of nitric oxide which is why it is common to see Arginine listed as one of the ingredients found in nitric oxide supplements. Blood flow is controlled by the levels of nitric oxide so because of this, it also facilitates the amount of nutrients in the body and in this case the muscles. This is exactly why weight lifters are so excited about this supplement and go out of their way to acquire it.

There are many nitric oxide supplements found in the market today, but none are more popular than the pre workout supplement. Pre workout supplements are a combination of many several nutrients such as creatine monohydrate, Arginine, and caffeine, but also enclose several other proprietary blends that help the weight lifter with everything from muscle renewal to shuttling nutrients to the muscles quicker. As mentioned before, there are many supplements that have nitric oxide in them.

You can find formulas that are strictly nitric oxide without any stimulants or supplementary ingredients or you can test a combination like the pre workout supplement which I happen to favor over the latter. You can always try to test with various ones to decide which one works best for you, but keep in mind that these formulas are very strong and are meant for adults only. As there are so many nitric oxide supplements to choose from, I have prepared a top ten list of the best nitric oxide supplements that can be found by clicking one of the links below.

The main thing to keep in mind is that taking these supplements requires a lot of trial and error. Some you will find are to strong for you, others may not cut the mustard, but always remember to cycle on and off your nitric oxide supplements because it is very strong and you need to give your body time to rest and reset. Happy lifting.

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Close Grip Reverse Chin Ups
The first of the muscle gaining exercises that you must use to grow huge biceps is the close grip reverse chin up. Yes, this is simply a pull up with a reverse grip and your hands only about 6 to 8 inches apart. Anytime you do an exercise where you physically have to move your body through space your muscles adapt quicker because it is a functional strength exercise. That is why exercises like squats, deadlifts, chin ups, and dips are so effective at building total body muscle. Do 4 sets of 6 to 8 reps of reverse chin ups. Pull yourself up as quickly as you can and lower yourself down slowly with a count of about 2 seconds. Rest about 2 minutes in between sets and perform another set. If you can do more than 6 to 8 reps it’s time to add some weight. You’ll need one of those belts with a chain around it to strap plates on. If you don’t have one of these you can cross your feet and put a small dumbbell hanging from them. Or grab some rope and tie a 5 to 10 pound plate around your waist. Add just enough weight so that you are hitting the 6 to 8 repetition range.

Standing Bicep Barbell Curls
Nothing intricate here just a straight or cambered curl bar with some weights on the end. The best muscle building exercises are usually the simplest movements with free weights. Strict form is the essential part of a barbell curl if you want them to be effective. Keep your back straight with your elbows tight to your sides. Don’t use momentum to get the weight started up. If you need to swing the weight up then check your ego and lower the weight. You want your biceps to be screaming at the end of the set rather than your lower back and delts. Do 4 sets of this for 6 to 8 reps. Remember that the form is really the key here because you are looking for maximum biceps stimulation. Once you get to 6 or 7 really strict reps you can cheat on 1 to get to number 8 but that’s it. Don’t raise the weight until the reps are all strict.

Increase the Resistance
Don’t let the simplicity of this routine fool you. If you stick to this for 6 weeks your arms will grow but you need to make sure you are consistently increasing the weight and the amount of reps you do. If you do the exact same amount of work each time your body will have no reason to react with new muscle gains. Push it harder each workout and watch those arms swell up with these two muscle building exercises! The best way to get big biceps is to follow proven routines.

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While a strong bench press may seem impressive to many, just being able to move a lot of weight should not be the foundation of a chest workout. Blasting your pectoral muscles from a variety of angles with plenty of sets and reps will help develop full, round, impressive looking Arnold-esque pecs.

Below I have outlined a chest routine that will blast your pecs with a variety of angles to induce maximum muscle growth, strength and definition. A proper warm-up is vital to avoid injury. On all of the ?work sets?, using challenging weights is essential.

Incline Bench Press
4 sets of 8 to 10 reps

Bench Press
5 sets of 10 to 12 reps

Flat Dumbbell Flyes
3 sets of 12 to 15 reps

Dips
3 sets of maximum reps with bodyweight

Cable Crossovers
2 sets of 20 reps

While a good chest workout is an essential part of pectoral growth, if your nutrition plan is not in good shape, your progress will come to a standstill. The following are some basic nutrition and supplement guidelines to accompany your new chest workout.

First and foremost, you need to be consuming enough calories and protein to support muscle growth. This is going to be in relation to your individual bodyweight, but a good guideline is about 18 calories per pound of bodyweight, and one to one and a half grams of protein per pound. Again, these are just simple guidelines and they will vary based on your personal genetics.

Along with protein, don?t forget about the huge variety of other muscle growth-inducing nutritional supplements out there to aid your chest workout (or any workout for that matter). Creatine, prohormones, nitric oxide supplements, and BCAA’s are just the tip of the iceberg. Whether you?re on a weight gain regimen with your workout, or you want to drop body fat, there are plenty of quality nutritional supplements to choose from to help you customize a fool-proof plan to help you attain your physique goals.

So if you?re looking for a chest workout to take your pectoral development to a whole new level of button-popping fullness, give the above workout a try for a few weeks. Combined with proper nutrition and supplements, your chest will no longer look like a couple of Tic Tacs that fell down your shirt.

Tim Mielke
Author and Supplement Expert
www.i-supplements.com

Tim Mielke has been involved in the supplement industry for over 15 years. As a former competitive body builder and personal trainer, Tim has extensive first-hand knowledge of the benefits and pitfalls of fitness supplementation. Knowledge so extensive that his book, ?The Book of Supplement Secrets: A Beginners Guide to Nutritional Supplements,? was recently published and is currently available through Amazon.com. Tim brings this supplement and bodybuilding know-how to www.i-supplements.com as a contributing author and researcher.

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Our bodies are designed to handle calories and fat two different ways. Either you burn that energy in daily activities and exercise, or it turns into fat cells that absorb into your body. Formoline L112 helps keep the extra calories and fat from being absorbed by the body. Its specialized formula attaches to fat cells and converts them into molecules that are too complex for the body to absorb. If the body does not know what else to do with these molecules, it simply passes them out of the body.

The majority of dieting plans leave you on your own at this point when your targeted weight goal is reached. This is the downfall of many plans and why many of them do not work. Generally speaking, this deserted feeling of ?what do I do now?? leads people to start right back into old habits. This is where Formoline L112 is different from most weight loss systems. After you have reached your targeted weight goal you simply reduce the amount of Formoline L112 you are taking. In reducing the dosage but not completely taking away its helpful qualities, you reduce the chance of putting the weight back on.

Without the worry of regaining the lost weight or even putting on more weight than you lost to begin with, you can start to enjoy your new healthier lifestyle. Losing the weight was hard work so treat yourself to a shopping trip for the new sizes you can not fit into. This is your moment of triumph so indulge in it. Perhaps you have even reached your goal in time for that new tiny bikini you have always dreamed of feeling comfortable in.

Formoline L112 is proven to help maintain your new healthy weight. This formula erases the worry of the dreaded yo-yo effect by balancing your new weight until you have made the complete change into your new lifestyle. A healthy, low calorie diet is a huge change but can be achieved and maintained over time. A daily exercise plan should also be incorporated into your new-found lifestyle. It is important to not go back to your old bad habits after you have reached your targeted weight. With these changes in lifestyle and a little help from Formoline L112 you can maintain your new healthy weight and continue to feel the great effects of your efforts.

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Post Cycle Therapy can be done effectively with more drugs, such as clomid or HCG, or you can do it with over the counter nutritional supplements. For arguments sake, let?s say you?ve decided to go the supplement route. You want to focus on supplements that will help you get your natural testosterone levels up and moving once again.

Anabolic steroids may suppress your naturally occurring testosterone production, and that can lead to many unwanted side-effects such as:

Proteins are one of the most important nutrients for the body. The body needs proteins to perform many vital functions, and they are also the basic building blocks for the body, needed for bone and muscle formation. That is why you must take protein supplements if you feel that you are not getting enough proteins from food.

Meat products are the richest form of proteins, although most vegetables do not have much protein content, many pulses and grains do have proteins. If you are a vegetarian you should definitely make milk and milk products an important part of your diet.

Protein supplements are vital if you have an active lifestyle. If you work out, or play daily then taking protein supplements is essential to encourage muscle repair and growth. Without protein supplements you run the risk of torn muscles than become a permanently painful entity.

In most cases protein supplements do not have any negative effect on the body and can be taken safely everyday. However if you are using a very powerful form of protein than it might be advisable to consult a dietician or a doctor to make sure that you don?t put undue stress on your kidneys.

In many disease proteins play an important part in recovery, for example they are an important part of the crohns nutrition that is designed to prevent damage from Chron?s disease.

Whey protein supplements are safe and used casually by people for an additional method of antioxidant intake to bodybuilders with a conscious effort of weight gain. Whey is best know for its ability to assist in building muscle mass. Increased muscle mass also produces weight gain as muscle out weighs fat. Body builders work extremely hard at turning that additional weight gain into a ripped body.

The weight gained from whey protein supplements should be managed through a ridged workout schedule combined with a formatted protein diet. By following a regulated workout routine, the increased muscle mass can produce awesome results. You must stick with the exercise and workout routine to prevent the possible heavy weight gain from ending up in places you rather it not be. Stay driven and the whey protein drinks and bars will pay off.

Because whey protein supplements can produce negative effects when not properly managed through a good diet and exercise program, it is advised to seek advice on your whey protein diet. Bodybuilding trainers and diet professionals can provide answers to whether or not a protein diet is right for you. Remember, most name brand manufacturers have websites. They normally reply to any email question concerning their products.

NOTE: It is advised to consult a health care practitioner before starting any diet.

To see the possible results of whey protein supplements, you should visit a local gym. Talk to the manager and find a few regulars that maintain a thorough workout program. Without getting to personal, you can ask about their consumption of whey protein supplements. You will surely find that many combine whey protein with a ridged workout schedule to cultivate weight gain and turn it into ripped muscle mass. remaining devoted to the program is generally the answer to how they get positive results.

Devotedness to the routine as well as to the supplements remains at the top of the success factor list. Anaerobic workouts are used for sculpting the abs, pectorals, triceps and deltoids. Remember, you will not get the body of the hulk by consuming whey protein and talking about circuit training. You must stay devoted to the workout program as well as the protein diet.

It should not be an issue finding the right workout program and protein diet for you. Determine what you goal is and your available time. Set a schedule and stick to it. Devotion is the name of the game. Continue working out no matter what supplement you decide on.

The proper workout routine combined with whey protein supplements will provide you with the ability to develop the ripped body of your dreams.

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MRP Shakes provide you with the following benefits:

Promotes muscle mass
Helps you burn fat
Helps to increase energy
Convenient alternative to whole food meals
Delicious taste

You may be wondering what the difference is between Meal Replacement Powders & regular protein powders? The answer lies in the name of each product.

Meal replacement shakes are just that ? they replace a meal. That means they contain all three of the macronutrients ? protein, carbohydrates and fat ? in a specific ratio to one another. The most common of these is known as the 50/30/20 ratio, which into 50% protein, 30% fat and 20% carbs, to coincide with the popular low-carb lifestyle. There are other ratios to these MRP?s, which are beneficial to just about anyone?s choice of nutrition plan.

When using, you are basically getting just that ? protein. Some of these protein powders contain carbs and fat, but most likely they are in such small amounts that they are not considered to be sufficient for an entire meal. These types of powders are generally used for additional protein in ones? diet.

Not only do these meal replacements come in powder form, but with the advances made in the nutritional supplement industry, you can also find meal replacement bars, RTD shakes, along with individual packets you can throw in your purse, book bag, or briefcase. With the ease and convenience you obtain by these meal replacements, it has never been easier to reach your physique goals.

When it comes to looking your best and optimizing your metabolism, a standard rule given by just about any health and fitness guru is to eat 5 to 6 small, healthy meals each day. Not many people have the time, let alone the desire, to cook 6 meals every day, and this is where the MRP?s come into play. You can just toss a packet of your favorite MRP into your bag, and you?re off! Or, you can put the powder into a shaker cup and take it wherever you go. Just add water from a bottle or tap at your convenience, and you have an instant, nutritious meal with little time or hassle.

When you make the choice to incorporate MRP Shakes into your nutrition plan, you are making an important investment in your health. With the ease and convenience of a full meal in one powder, packet or bar, skipping meals should no longer be an option for you. MRP?s can help keep your energy levels high, and take your body from fit to fat.

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Can you imagine walking along the beach in you swimsuit with everyone looking at your rippling six pack. All eyes jealously admiring your suntanned, muscular physique.

Ok here?s the truth, “there are no easy ways to build washboard abs”!

But there are some ways that will give you fantastic results (and some that will waste your time).

It seems as if there is a new “Super Fast Power Abdominals” gadget on the market every week. Most of them are totally useless and may do more harm than good. The only thing that will get a workout is your wallet.

Some of them may work for a while but when the novelty wears off, it?s packed in the back of a cupboard, never to be seen again.

They are all limited in what they can do. They only allow you to do a limited number of movements. And then you get the next gadget out! You would need to exercise in a warehouse to get everything in. And that?s just for the abs!

I have even seen for sale, on eBay, with bids, a sun mask to place on your abs so that you will get sun tan where the muscle separation would be. I can imagine all the couch potatoes queuing up for this one.

If you do regular “Sit Up?s” for millions of reps you are very unlikely to build rippling muscles but you will have great endurance. If you do “straight leg sit ups” it is possible that you may damage your lower back due to the strain placed upon it. It may be better to avoid sit ups at all costs. The same with “lying straight leg lifts”.

One of the best exercises for abs is crunches. Lay on your back with your feet on a chair or bench. Curl up your upper body towards your knees. At the top position, hold for a few seconds, while flexing your abs. You will only get a short range of motion with this exercise but it will work wonders.

There are many variations of the crunch. Try doing them with a twist to work the side oblique muscles. Lying on the floor, try doing Jacknife crunches, raising your legs as you crunch, and try to reach past your toes with your hands.

For best results you need to do between 8-15 reps to build abs that will be admired be everyone. And take all sets to total failure and some more.

Some trainers say that in a set of 10 reps the first nine are the warm up and the tenth produces the muscle. I think this can be improved if you think that the one that produces the results is actually number 11!

If you are carrying a layer of extra body fat you will never be able to display a set of washboard abs. Losing that extra few pounds can make all the difference.

Counting every calorie that you eat is not my idea of fun. I like to eat a high protein diet and find it works for me. I enjoy lots of chicken, turkey, beef, milk, and cheese etc, eaten with plenty of healthy salads.

Avoid all processed food and cut down on the carbonated drinks, even the “low cal” ones. You do not need the artificial sweeteners and chemicals.

If you have a sweet tooth and are sometimes tempted to have chocolate it may be better to have a small bar occasionally instead of obsessing about it and then pigging out with dozens of candy bars. Buy fresh fruit and each time you have cravings eat some fruit.

As with any new program it is recommended that you start slowly and build up gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.

This article is provided as entertainment and no responsibility can be taken for loss or injuries incurred during physical exercise. If you have not undertaken any form of exercise for a while, please consult your doctor before starting any new exercise program.

Above all, Have fun and be safe.

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All this builds up stress especially between the months of January and April when the newcomers hit the gyms and fitness centres in an attempt to lose the weight gained over the Christmas and New Year period. In trying to realise their New Years resolutions they overcrowd the aerobics area and take over the weight room leaving weights lying around and causing queues for equipment. Regulars of the gym experience these problems and tempers start to flare in a phenomenon becoming known as “Gym Rage”

During this testing time, all gym-goers, both new and experienced and the employees of the fitness clubs know that the newcomers usually only last until April and after that their good intentions run out. To help you through this stressful time have a look at and follow some of the hints below:

? Stand at the back of the aerobics class when you first start, as you will usually find the hard-core regulars will be down the front.

? Their are no rules that govern how many members a gym can sign up, causing some fitness centres to become overcrowded with everybody wanting to use them in the morning and afternoon on their way to and from work. So try to plan your visit to the gym a little earlier than usual or later in the day or evening. There is only one effective way to beat the January to April rush and that is to workout out late at night after 7.00pm

? Talking on your cell phone whilst you are working out, this will tie up a machine or piece of equipment for a long time causing problems. It?s recommended that you turn off your cell phone whilst at the gym.

? Don’t hog the machines; try not to go over the time limits set on the particular machine you are using. If there is a time limit please stick to it. The thing that annoys most people is the way people sit on a machine knocking out set after set. By performing one set to muscular failure and moving on will free up the machines for use by the next person.

? Wipe the machines down after use, try not to leave your sweat on the piece of equipment you have just used, use a towel to separate yourself from the machine while you make use of it and wipe it down thoroughly after use.

? Don’t drop the weights onto the ground and don?t clang them loudly as this is very off-putting to the other members. Make sure you return the weights to there correct place on the racks when you’re finished with them even though you might have found them lying on the floor.

? One thing you don’t want to do is constantly ask people if they’ve finished using a machine when they’re obviously still exercising on it. If anything the trainee will try to sit on it longer just to annoy you. Be patient; don’t interrupt them while they are lifting, wait until they finish their set first.

? A gym isn’t a social club don?t stand around in large groups chatting especially if you have a machine in use, do your talking in the locker room or at reception.

? Don?t leave your towel or other personal items lying around on a bench or piece of equipment if you are not using it. Leave your training space as clean as the way you found it. If the equipment is unattended for more than five minutes go ahead and use it, but be prepared to share also, let people work in with you if the difference in weight is not too large. Leave enough space around you so that other people can approach the weight rack and get the equipment they need.

? Don?t scream when you are going for that personal best lift, remember that the others around you are concentrating on their own work out to and don’t need to hear you screaming out for attention. Exhaling loudly as you contract the muscles during your set is fine.

? Don?t hog the water fountain, only take a few mouthfuls of water and then move away, don?t fill up your huge water bottle with cold water and leave warm drinking water for the rest of the members.

? Follow the gyms code of conduct usually seen on the walls of the gym or fitness centre, if trainees are not following the code report it to management don?t take it into your own hands.

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