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Six Pack Abs Workout Routine – 6 of the Greatest Six Pack Workout Routines on the Net

 

 

Six Pack Abs Workout RoutineSix Pack Abs Workout Routines

 

The internet is absolutely crammed full with people asking “what is the best workout routine for six pack abs”, or “what is the best workout routine to get ripped and defined”. The approaches to both questions are the same, one of burning calories with full body workouts, so you can either work a calorie deficit and burn fat, or eat extra calories, and build muscle mass.

 

 

 

Importance of Six Pack Abs Diet

 

First and foremost, you’re not going to get visible ripped six pack abs if you have a layer of fat covering them. So you need to eat well. You will need then to burn enough calories to reduce the fat from all over your body. If you want some great advice on what to eat, see six pack meal plans for more information.

 

 

 

Six Pack Abs – Types Of Exercise

 

Many of the workout routines I found were just a couple of exercises all concentrating on the abdominal area. Whilst these will build your abs up, if you have a layer of fat covering them, they will not get rid of that. The way to do that is to use the larger muscles in your body (glutes, chest) and ideally using full body workouts (compound exercises) which use many muscles in the body and so multiply the calories burned.

 

 

 

Six Pack Abs – Increase The Intensity

 

A further way to increase the calories burn, and difficulty is to increase the intensity. Generally that means shortening the rest period. So a typical interval training period would be 20 seconds working, 10 seconds rest, for example. With such a workout, you never get to fully recover between rest periods, so the intensity gradually steps up.

 

 

 

6 of the Greatest Six Pack Workout Routines on the Net

 

I decided to go onto the internet and find which workouts other sites were offering, and find the best of those, to save you time finding six pack abs workout routines that will really get you ripped and defined very quickly.

 

 

 

Six Pack Abs Workout Routine #1 – Extreme Full Body Home Workout for 6 Pack Abs
Peter Carvell from Six Pack Factory show you a hard, high intensity full body workout that will really burn fat and build your six pack. This routine would be good to get rid of fat, and start to build your strength, before embarking on a harder routine for advanced bodybuilders. Peter has plenty of those sorts of workouts too!
URL: http://www.sixpackfactory.com/extreme-6-pack-abs-workout/

 

 

 

Six Pack Abs Workout Routine #2 – Exercises and Routines for Six Pack Abs
Shapefit.com has a number of exercise routines categorised into beginner, intermediate, and advanced students. Most of the exercises are concentrating on building the abs directly, so you may need to include some compound exercises to increase the calories that are burnt doing these. The exercises are a very comprehensive set, and would be highly useful to help get you six pack abs.
URL: http://www.shapefit.com/ab-workouts.html

 

 

 

Six Pack Abs Workout Routine #3 – 30 Days To Get Six Pack Abs Workout Routine
Joshua Kozak from hasfit.com has a five weeks of workout routine to get you six pack abs. These routines are varied, some are just for the abs, and others are compound exercises, some sitting, and some standing.
URL: http://hasfit.com/30-day-ripped-six-pack-abs-workout-routine-6-pack-abdominal-plan-schedule/

 

 

 

Six Pack Abs Workout Routine #4 – The Spartan 300 Workout
This is a site from Arnel Ricafranca. This one has a large set of workouts to get you six pack abs in 16 weeks, which is based on his own personal challenge to get six pack abs in 16 weeks.  Arnel is a certified instructor and personal trainer. In addition also has a Spartan 300 workout – the Spartan workout is a pretty full on challenge – a once off – to test your fitness, and push your limits. Great workout, challenging, and fun to do.
URL: http://www.mensworkoutguide.com/home.html

 

And if you like the looks of what Arnel does, and want a full six pack abs program, then take a look here.

 

That’s it. With all these exercise routines you really should have no problems in getting six pack abs in no time at all, and keeping them.

 

 

 

Six Pack Abs Workout Routine #5 – 6 Pack Abs Printable Workouts

 

This routine is from printableworkouts.com, the difference being that you can print these workouts out, and take them with you when you train.  These are exercises that center on the development of the abdominal and core muscles.  They are reasonably good exercises because they involve many compound exercises, which increases the difficulty and increases the calorie burn rate.

 

These exercises will improve your abdominal strength, without a doubt, but on their own lack lower body exercises, which you’d want because the glutes are the largest muscle in the body, so it seems a shame to miss out on including them in your workout.

 

Personally I would also include something like jumping lunches or body weight squats between each set on the worksheet to increase intensity and further increase calorie burn.   In addition if you wanted to increase intensity you could cut down on rest times, so you could cut the 90 second rest to 60 seconds for example.

 

URL: http://printableworkouts.com/great-abdominal-workout-routine-for-six-pack-abs-printable-workout/

 

 

 

Six Pack Abs Workout Routine #6 – Home Abs and Cardio Workout

 

And if you’ve been hanging out under a rock for the past few year, you won’t have heard of Mike Chang, and his crazy hard workout routines. These work quite simply because they’re full body compound exercises – these are really hard to do! The best thing with these is that they don’t take long to do at all, but you still get the full benefit of a much longer workout. They’re fun, and simple to learn, and this one is all using bodyweight – don’t let it trick you, these really are tough to do!
URL: http://www.youtube.com/watch?v=9UAiMzZ2HeE&feature=share&list=UUH9ciCUcWavMsFcAJtLUSyw

 

If you’d like to know the sort of exercises that Mike does to get him into the shape that he is, take a look at six pack shortcuts review, or if you’re just keen to get started take a look here.

 

 

 

If you like this article, please share the information around, on facebook, with your friends, or whatever, we really want everyone to benefit from this.

 

 

 

Somanabolic Muscle Maximizer Review – Will it get you the results you want?

Somanabolic Muscle MaximizerSomanabolic Muscle Maximizer is a product by Kyle Leon, a fitness model, body builder, and expert nutrition expert. The science behind the Somanabolic Muscle Maximizer is that the the anabolic nutrition is customised for you particular somatotype; you age, weight, height and metabolism are taken into account. The program also allocates specific macronutrients and calories during the day, depending upon whether you are working out or not. This means that your body has exactly what it needs, when it needs it. This leads to your body being able to build pure lean muscle without any fat.

The Somanabolic Muscle Maximizer program will customize your exact needs for both pre- and post-workout and also takes advantage of the two anabolic windows every day, to really accelerate your muscle growth. Muscle soreness is often 100% eliminated due to macronutrient shifting, so on days when you are not at the gym, you will recover much more fully, and much more quickly than before.

Start building solid, ripped muscle and get all the women NOW!

 

 

With The Somanabolic Muscle Maximizer you will receive easy to understand charts and graphs that you can use to track the progress of your individual transformation, and ensure that progress is at the fastest pace for your body, getting you to a more muscular fitter looking body – faster.

 

Somanabolic Muscle Maximizer: Bonus 1 – Sonanabolic Weight Training

This e-book provides you with the exact exercises, number of sets and reps required to maximize your gains in lean muscle, all based on your somatotype. There are exercises specifically designed to increase your anabolic muscle building hormones, and massively increase your lean muscle building results. This e-book also includes information such as:

When to take your muscles to failure to accelerate lean muscle building

How to rest between sets for your somatotype to most efficiently build lean muscle

How to identify which sets are your growth sets, so that you can more easily mentally and physically attack them, and get better results

How and when to use free weights and machines to put on lean muscle fast

 

Somanabolic Muscle Maximizer : Bonus 2 – Somanabollic Supplements

This is a straight forward e-book guide as to which supplements to use to aid building lean muscle, and which ones you should avoid at all costs. This guide also gives secrets as to how to save money when buying supplements, so that you get the best value for money, and don’t pay the exorbitant mark-ups that are ordinarily applied.

 

Somanabolic Muscle Maximizer: Bonus 3 – 7 Days Out

The e-book will give you a 1 week blueprint to tell you how to get yourself looking 10-20 pounds more muscular and 10-20 pounds learner all within one week.

Build your body to look like a magazine fitness model NOW!

You will discover:

The skin tightening, water manipulation technique that will get you the chiselled fitness model look that makes your body look amazing!

A closely guarded secret technique that will expand your muscle cells up to 50% bigger, for an amazing looking physique that will have strangers turning for a second look!

How to make your veins pop out, as seen on stage!

Strategic use of carbohydrates to literally look like you’ve packed on 10-20 pounds of muscle overnight and how and when to take them to achieve this amazing feat!

Secret training methods that will get your eye-popping, ripped body by week end!

Resistance Band Exercises – 6 Quick exercises for when you’re on the go

Resistance Band ExercisesResistance bands exercises are surprising fitness tools. Resistance band exercises are great because they apply pressure to your muscles on both phases of the exercise. Resistance bands can also be used for isometric exercise, which if you have read the article about this; you will know how this can accelerate lean muscle growth.

Resistance band can be used for gentle exercise as used in rehabilitation due to injury, but can also be used to build muscle as you would in the gym, but without the cost or bulky equipment.
As with most exercises on this site, resistance band exercises and compound exercises, and therefore will improve your total fitness, give you more energy, less injuries, and burn calories.

If you continue using resistance bands, these will build lean muscle. We don’t recommend using fitness bands on their own; you still need to use free weights.

We recommend when using the resistance band that you must do the exercises in a slow and controlled manner. Take 4 seconds for both the contraction and extension of the muscle, as well as a 1 second pause between, unless otherwise noted.

Resistance Band Exercises 1: Squat

With your feet shoulder width apart, stand on the resistance band.
Hold the resistance band with both hands at shoulder level – the hands should remain in this position throughout the exercise.
Slowly get into a squat position, to a count of 4 down, hold for one and four count to return to the start position.

Resistance Band Exercises 2: Lunge

Stand with legs hip width apart, and then step your right leg back about 2 feet behind you.
Put the resistance band under the front foot, and the end with both hands.
Bend at the hip and left leg, keeping the torso upright, the abs tight, and the back straight. The lunch should continue slowly until the thigh is parallel to the floor.
Slowly return back to the start position.

Resistance Band Exercises 3: Outer Thigh Scissor

Lie on the floor with your legs straight and the resistance band under your feet. Swap handles so the left hand side of the band at your feet is in the right hand, and vice versa, so that the bands are cross over.
Open your legs outward as far as you can, hold and slowly return to the start position.

Resistance Band Exercises 4: Chest Press

With the band wrapped around a pillar of other suitably strong anchor point behind you, hold both handles of the band.
Starting with the elbows bent, hands in line with the chest and parallel to the ground press the arm out until straight, without locking them. You should feel pressure in your chest as you do so.
Slowly return your arms back to being bent and hands back in line with your chest.

Resistance Band Exercises 5: Bicep Curl

Stand on the resistance band with feed in a wide stance, holding the ends of the band.
Tuck in your abs, keep your back straight, and bend your knees slightly.
Bend your arm at the elbow, and slowly bring your palms up to your shoulders. Hold, then slowly return to the start position.

Resistance Band Exercises 6: Triceps Extension

Hold resistance band in one hand, place your hand behind your head. With the other hand, grab the resistance band and ensure that the forearm of your lower arm is parallel to the floor.
Straighten the arm behind the head slowly. Hold, and return to the start position.
Do a set of these, and then swap arms.

Mike Chang – Author of Six Pack Shortcuts

Mike ChangMike Chang started getting into fitness, when he decided, as a flabby untoned gym goer, weighing in at 220 lbs, that he wasn’t happy with the way he looked. He wanted the body that he saw other people getting, and couldn’t understand why with all the effort at the gym he wasn’t getting the same results.

Mike Chang started off by chasing after being able to develop a proper six pack, no matter what he had to do to get it. In the beginning, he tried purchasing various courses, using supplements, all the shortcuts, and courses he could find to get where he wanted to be. Throughout this process, even though he made some mistakes with the purchases he made, certain aspects of what he was doing started to work.

Five years ago Mike Change became a personal trainer, and through training his clients, he quickly found what worked for them, and also what did not. He also realized that most of his clients whilst they had some sort of idea how to build muscle or lose fat, they had no idea how to get six pack abs. This lack of knowledge meant that a lot of his clients did not have a 6 pack, and were missing out on something – the knowledge to know to get 6 pack abs.


Mike Chang started to become the ‘go-to guy’ for anyone want to build impressive six pack abs in his local area of Houston. He would get called up when people had tried everything without the results they wanted, but were desperate for those six pack abs.

Mike Chang realized that a lot of his clients were looking specifically to build rock hard six pack abs, so he started to concentrate on training people with this focus in mind. His clients were very impressed and Mike Chang got them the results that they wanted, once he had imparted his knowledge to them.

These happy customers that Mike Chang has trained were so happy that they suggested that a wider audience than just Houston should hear how to build ripped six pack abs as they believed that others could really benefit as they had. Mike put together a video series showing how to achieve these amazing results, all borne out of a real workout program that has already been proven to work.

Whilst Mike Chang’s main focus on this product is build ripped six pack abs, he also caters for building lean ripped muscle for the rest of the body, using the same techniques. The exercises that he puts forward are generally compound in nature. A lot of the exercises, because they are compound, target the core, and this is where the amazing results stem from.

Mike’s exercises are very challenging – he attempts to put the body into a calorie and fat burning zone for 48 hours following the exercises, which really accelerates your progress. He calls this effect the ‘afterburner’ effect – you will have to purchase his course to get into the science behind it, but it really is a lot more effective than you might think.


Mike Chang also runs his own fitness blog (see the resources section on this site), where you can find some of the exercises that he offers – this won’t get you the full program, but give you a taste of how different his workouts are and how effective they will be for you.

Medicine Ball Exercises – 8 exercises to give you superhero strength

Medicine Ball ExercisesThe medicine ball exercises are a great tool to use to build lean muscle, burn fat, and get a great intense workout all in one. A medicine ball exercises will mimic real life situations, but with the added bonus of extra force. The medicine ball can be used with a number of exercises, which are compound in nature, and therefore work toward total fitness, and help you build lean muscle and lose fat.

 
 

Medicine Ball Exercises 1: Russian Twist

Stand with your feet shoulder width apart, holding a medicine ball in front of your chest, with your arms slightly bent.
Swing the medicine ball to the left hip, whilst keeping your abs tight and tucked in and your back straight.
Swing the medicine ball back out in front of your body, and repeat toward the right hip, again with the abs tight and tucked in and the back straight.


Medicine Ball Exercises 2: Kneeling Push Up

Use a partner or wall with this exercise.
From a kneeling position, with your torso in an upright position, hold the medicine ball close to your chest. Keeping your abs tight and back straight, fall forward, and push the ball away to your partner or the wall.
As soon as you have released the ball, drop your hands to the floor, and perform a push up.

Medicine Ball Exercises 3: Exploding Squat

Stand with your feet a little wider than shoulder width apart, holding the medicine ball close to the chest.
Keep your abs tight and tucked in, and back straight, squat down until your thighs are parallel with the floor.
Explode upwards from the hips, and at the same time press the medicine ball overhead. The overhead press should be due to the momentum created from the hips rather than the shoulders.
Return the ball back to the chest, as you lower into the squat position once more and repeat.

Medicine Ball Exercises 4: Ball Slam

Stand with your feet a little more than shoulder width apart and hold the medicine ball with both hands, between both legs.
Lift the medicine ball above the head, and slam the ball down on the floor with as much force as you can.
Catch the ball when it bounced, and repeat.
Make sure that once you lift the ball above your head, you do not lean back, and keep your abs tights and back straight as you do so.

Medicine Ball Exercises 5: Crunch

Lie on the floor with your legs in front of you, and your arms above your head, holding he medicine ball.
Lift the ball off the ground, and at the same time one leg, and try to sit up as far as you can to reach forward to touch the medicine ball to your toes if you can.
The aim is to lift the torso to the toes in a similar way to a sit up.
Lower your torso back down to the start position in a controlled manner, and repeat.


Medicine Ball Exercises 6: Squat Slam Dunk

Stand 18 inches away, facing a wall, holding the medicine ball in front of your chest.
Keep the torso upright, the abs tight, and the back straight, and squat down so that your thighs are parallel with the floor – below if you can manage.
Explode out of the squat position, and slam the ball up in the air, again the wall.
Aim to hit a spot with the medicine ball that is approximately ten feet up the wall.
As the ball returns, catch it, and immediately repeat the exercise, by once again lowering into the squat position.

Medicine Ball Exercises 7: Abdominal Raises

Lie on your back on the floor with your hands by your sides and your palms facing downward.
Bend your knees upwards, and place your feet flat on the floor. Hold a medicine ball between your knees.
Holding the medicine ball raise your heels toward the sky – your butt should be just raising off the floor and your abs should be strongly contracted.
Slowly lower back into the start position with your feet flat on the floor and repeat.
Do not swing your legs to generate momentum, as this is cheating!

Medicine Ball Exercises 8: V-Ups

Lie flat on the floor, then bend one knee and place your foot flat on the floor. The other legs should be straight and on the floor.
Hold a medicine ball in your hands, close to your chest.
Raise your torso upwards as it doing a sit up and raise the medicine ball up to the ceiling, and at the same time raise the leg that is flat on the floor to the ceiling (forming a ‘V’ with your leg and torso)
As your leg comes up, you should try to touch toes with the medicine ball. Do this with the back straight, and the abs tight and tucked in.
Lower back your torso and legs back to the start position in a controlled manner.
To make the exercise more difficult, place the medicine ball just above the head in the start position whilst lying on the floor.
Ensure that whilst lifting the torso, that the medicine ball is above or forward of the line the torso makes, as this will extend the back and could cause injury.

Lower Back Exercises – 8 Of The Best

Lower Back ExercisesLower back exercises are particularly important if you suffer from back problems, to stretch, strengthen and improve your back health. We recommend if you suffer from persistent problems, that you see your GP, a chiropractor and a personal trainer to ensure your best chance of recovery.
If your back problems are due to something other than tight muscles and weakness, such as spinal subluxation, or worse still, a slipped disk, that you seek medical assistance immediately and do not attempt any exercise until you are fully aware of your situation.

This article recommends a number of simple exercises that are intended to bring some strength into your back, and to make your back a little stronger. Once your back is stronger, we recommend that you continue your training, with general back exercises, and compound exercise to prevent a recurrence of the problems.

 


 

Lower Back Exercises 1: Bridge

This exercise is good for your hamstrings, glutes and lower back muscles.
Lie flat on your back with your arms by your sides, and bend your knees, so that your feet are flat on the floor. Slowly raise your hips off the floor by contracting your hamstrings and glutes, and keeping your abs tucked in. Bring your hips up so that your hips, knees and shoulders all form a straight line, and hold, before lowering back to the start position.

Lower Back Exercises 2: Hip Roll

This exercise both stretches and strengthens the lower back.
Lie flat on your back with your arms across your chest, and you knees bent. Turn your head to the left, and move both knees to the right. Do not try to force the lowering of the knees, just relax.
Slowly return to the start position, and perform the exercise in the opposite direction for both the head and the knees.

Lower Back Exercises 3: Leg Lift

This exercise will strengthen the lower back, and glutes.
Lie down, with a pillow under your hips, and your knees bent. Lift one leg off the floor slowly and hold, before returning to the start position. Swap legs and repeat the exercise.

Lower Back Exercises 4: Arm Lift

This exercise will work your back and shoulder.
Lie on the floor, on your stomach, and stretch your arms out in a ‘v’ position. Raise one arm, with the thumb pointing skyward and hold. Lower back to the start position, relax, then swap arms.

Lower Back Exercises 5: Knee to Chest

This exercise is particularly good at stretching the lower back, glutes and hamstrings, as well as strengthening the stomach and hips.
Lie on a flat surface with your legs flat on the floor. Take one knee and slowly pull it toward your chest until you feel a comfortable stretch in your back. Keep the other leg outstretched, and stay relaxed particularly your back.

Lower Back Exercises 6: Swimming

This is a slightly more advanced version of the Arm Lift.
Lie on the floor on your stomach with your arms above you and your legs straight.
Lift one arm, and the opposite leg, and hold, then release, and return to the start position. Stay relaxed, and swap arms and legs to the other sides.


Lower Back Exercises 7: Cat Stretch

This exercise really stretches out your back and gets the kinks out of your spine!
On all fours on the floor, keep your back straight. Flex the spine upwards as a cat would, whilst tucking your chin and tail bone in. Hold this position, then return to the start position. Keep relaxed while you do this.

Lower Back Exercises 8: Side Stretch

This exercise will strength the lower back, and muscles surrounding your back.
Stand up straight, with your feet apart. Put one arm up, and bend to the opposite side, with your other hand on your waist. Bend over until your feel a comfortable stretch, and hold, before returning to the start position. Swap arms, and swap side, and repeat.

How To Get A Six Pack Fast – Secrets Revealed

 

How To Get A Six Pack FastGetting ripped six pack abs can be a difficult journey if you don’t know what you’re doing.  A lot of people go to the gym and do a general workout which doesn’t really target anything.

On the other hand, some people go along to the gym to spend hours on the treadmill, or other cardio machine, and do hundreds of crunches.  Neither of these approaches is likely to gives the solution for how to get a six pack fast.

First of all, purely from a fat burning perspective, spending hours on a treadmill is not effective.  As an example, an hour on such a machine may burn 300 calories, which isn’t much, if you consider that a big drink of orange juice could be the same.

The trouble with these sorts of cardio exercises is once you stop doing them, they pretty much stop burning calories.  It would be preferable to find an exercise that you do not need to spend hours doing, and that will continue to burn calories long after you finish doing the exercise.

Such an exercise would involve all of your body, and many of the muscles, and be an interval based activity.  Such an exercise would mean that you would perform groups of exercises back to back without a rest between, and then have a rest at the end of the ‘set’.

 


 

The rest would not be enough for you to fully recover, so 60 to 90 seconds.  What this would do is gradually increase the intensity of the exercise, and at the same time build muscle, so you would get a cardio workout, and a muscle building workout all rolled into one exercise.  Much less time would be taken to get a much more effective workout.

One set of exercises that may help you to learn how to get a six pack fast would be the following continuously without stopping until you have reached 100 (you can go as slow or as fast as you need to) –

  • 10 squat thrust jump (burpees);
  • 10 Mountain Climbers;
  • 10 Squat Jumps;

This will involve a large number of muscles, and is crazy intense!  This will burn maybe the same amount of calories as an hour on the treadmill, but it only takes a couple of minutes!  If you were to do this exercise after you did a good full body workout, this would really be exhausting, and would continue to burn calories for quite some time after you finish.

Standard crunches are not the most effective abdominal exercises that you can do, as they generally isolate only the upper abdominals, and not the obliques, and lower abdominals.  They only work a small number of muscles, and are not a very intense exercise due to this fact.

Instead you could do something like a knee to elbow plank which would work much more of the body, or do something like a deadlift, which would work even more muscles in the body and really build muscle and burn calories.  Whichever exercise you use and yes you can do both, will really help you to understand how to build a six pack fast.

Another aspect of learning how to get six pack abs fast is that it is better to be working on compound exercises that will include the whole body, rather than specifically working the abdominals.  With compound exercises, the core will get a workout, so the abs and the back but also other bigger muscles will be exercised.  These bigger muscles will burn more calories, helping your to burn more body fat.

To know how to get a six pack fast, you need to also understand that you need some consistency to your lean muscle building workout regime.  You need to ensure that you are working out at least four times per week to really ensure that the results come to you fast.

The importance here is that you need to keep the intensity across both workouts, and throughout the week, finally allowing your body to recover whilst you rest.

Knowing how to get a six pack fast also depends upon how much body fat you have.  If you have a layer of fat covering your abdominal muscles, it really isn’t going to matter if you have a six pack or not, as nobody will be able to see it.  To understand how to get a six pack fast, in addition to these exercises, you also need to eat good quality calories, protein and fats so that your muscles can repair, and grow.

This means that you need to consume the right proportions of each food type so that your body does not store any excess as fat, or be so low that you cannot build muscle.  You need to be able to consume the amount of calories you would need to maintain your resting metabolic rate, and add about 500 to it.  You would then reduce this to force your body to use some body fat.  If you eat regularly, as your body needs the nutrients, you will also find that your metabolic rate will be faster.


You need go quality rest – this means both sleep, and rest from exercise.  This is simply so that your muscles get a chance to grow.  How much rest you need is really down to how you feel, you can do light exercise on some of your rest days, like cardio type exercises for fitness purposes.  It is really important to understand the importance of rest in knowing how to get a six pack fast.

One often overlooked aspect is the amount of water you drink – our bodies are made largely of water, and if you don’t have enough of it, then your metabolic rate will slow down, and your muscles will not be able to rebuild properly.  A rough guide to how much water you need, would be 30ml per kilogram of bodyweight – if you are doing intense exercises, then you’re also going to need to replace those fluids in addition to this.

Forearm Exercises – 4 of The Best

Forearm Exercises The forearms are often overlooked muscles, but they are very important for training with weights, because your forearms should be strong for you to be able to grip the bar to hold the weight.

Stronger forearms are also likely to result in better coordination for things such as catching a ball.

Forearm Exercises 1: Wrist Curls

The only moving parts in this exercise should be the wrists, therefore this is an isolation exercise, unlike most exercises on this site.
Rest your forearms either on your thighs, or kneel in front of a bench, and rest your forearms on the bench. Your wrists need to be just beyond the bench / your knees.
Hold a barbell with your palms facing up, and curl the bar toward you using only the wrists. Do this in a controlled manner, holding the curl before slowly releasing.
This exercise can be varied by using dumbbells, which will work the wrists independently so that they cannot rely upon one another for support.


Forearm Exercises 2: Wrist Extensions

This exercise is almost identical to wrist curls, except the palm face downward, and the knuckles are ‘curled’ upwards instead.

Again, use your thighs or a bench. Palms facing downwards, and slowly curl the barbell upwards so that your knuckles rotate toward your body. Hold at the full contraction, then slowly release back to the neutral position.
This exercise may also be varied by using dumbbells, which will work the forearms a little harder, since each arm is working in isolation.

Forearm Exercises 3: Reverse Barbell Curl

This exercise is very similar to the standard barbell curl, but instead of working the biceps, works the forearms.
Grip the barbell with the palms facing down and the arms by your sides.
Curl the bar up toward your shoulder in a controlled manner. Hold the position when close to the shoulder, before lowering, again in a controlled manner.
This exercise may be varied by sitting, or using a preacher bench. Dumbbells may also be used in place of a barbell.



 

Forearm Exercises 4: Forearm Rotation

This exercise will build up the rotational strength of your forearms.
Lie on your side on the floor, with your top arm bent at ninety degrees, and resting it on your hip.
Holding a dumbbell, starting with the little finger closest the floor, rotate your forearm, until the thumb faces the floor, before rotating back to the little finger being closest to the floor. Perform the exercise in a controlled manner.

 

Fitness e-Books Review – Is the Exercise Mad Scientist really that good?

Fitness E-Books ReviewNick Nilsson, also known as the ‘Exercise Mad Scientist’ because of his fascination in finding new, more challenging, very unique and scientific ways to build muscle.

Nick was a triathlete, and long distance runner before he started building lean muscle – so is well aware of what it means to overcome your own genetics.

One thing with these books that is guaranteed, is that you will get a fun and challenging workout with the exercises that Nick presents, and whilst the workouts will be challenging they are also going to make a massive different to your build and physical appearance, through growth of more lean muscle.
Fitness-ebooks.com is a site that sells a lot of e-books that give advice on muscle building training methods, fat loss, general training and supplements. Below is a brief overview of the books on offer, if you are interested in the overview, please click on the link at the top of the page for a more thorough description of each e-book.

Fitness eBooks – Muscle Explosion! 28 Days to Maximum Mass

This fitness e-book takes a different look at building muscle. The idea behind this book is to go back to body basics, and ensure that your body is prepared for the massive explosion of muscle, before massively exploding muscle growth.
The fitness e-book is based around 5 scientific muscle mass building principles, and they are:

  • Build a stronger frame – Prepare your bones and tendons for building a large amount of muscle, so that the muscles can be trained to a higher level, rather than failing because of weaker tendons
  • Give your muscles room to grow – The muscle fascia, a skin surrounding your muscles to keep them from flopping around needs to expand for your muscles to be able to grow. Preparation work must focus on expanding or stretching the fascia as you train to increase the room the muscles have to grow – this applies particularly to overcoming genetic limitations
  • Feed those muscles cells – Improve the circulation so that the muscles are fed optimally with the nutrients they need to get their maximum growth potential. More blood supply means greater muscle growth
  • Hyperplasia equal more muscle fibres to grow – Hyperplasia is the splitting of muscle fibers – more muscle fibers means more muscle and more muscle growth
  • How to eat for serious mass – Re-load carbs and calories so that they flood into your muscles forcing them to expand. This causes your muscle building hormones also to increase giving even more growth

 

Achieve your genetic potential starting TODAY

 

Fitness eBooks – The Best Arm Exercises You’ve Never Heard Of

A book full of 68 unique, challenging, and proven exercises that will really make your arms much bigger; as always with Nick’s touch of flare! Exercises for men and for women, here are some examples of the exercises for men:

  • Nilsson Curls – A pull up, with the forearm or elbow braced against another bar so that the forearm cannot move under the bar, then using a chin-up. Places massive pressure on the biceps
  • On barbell tricep extension – presses – Starting in a piked position holding the bar in a close grip, lower your body, straightening it as you bend the arms, until the stomach touches the bar. Extend the triceps so that the body goes back to the starting position, a piked position. Places massive pressure on the triceps, particularly the long head
  • Barbell leverage curls – This is done by loading up one end of the barbell (and EZ bar) and hold it roughly in the middle where the bar angles backward, the unloaded end of the bar will be pointed up the back of your arm, and against your forearm. Curl the barbell as high as you can (you can spot yourself with the other hand if you need) Insane intensity on the biceps!
  • Incline Barbell Curls – On an incline bench, hold the barbell so that your forearms are resting on your thighs, and holding the barbell. You are lying back on the incline. Curl the bar so that your forearms are vertical concentrating on the bicep squeeze, and then lower gently
  • Incline Face-away Pushdowns and Presses – On and incline bench, at 45 degrees, with the bench in front of and facing away from the high pulley. Hold the bar for a push down (like a standard triceps pushdown) Keep the elbows by your side, and push until the arms are straight, concentrating on the squeeze in the triceps and push your shoulders down as if trying to push the bar under your thighs. Slowly lower back to the start position.

Fitness eBooks – The Best Chest Exercises You’ve Never Heard Of

53 Top secret ‘Pec blasting exercises that will make boring, ineffective chest training a thing of the past!

Fitness eBooks – The Best Abdominal Exercises You’ve Never Heard Of

4 Modules to work upper, lower , rotational and strength and stability for the abdominals. These exercises are split up into beginner, intermediate and advanced, and feature the usual Nick Nilsson uniqueness that will really challenge your body!

Fitness eBooks – Gluteus to the Maximum – Build a Bigger Butt NOW!

Discover four glute-building secrets that that can add up to 2 inches to your butt in the next two weeks – challenging stuff for both men and women!

 

Challenge your body and force it to grow BIG

 

Fitness eBooks – The Best Exercises You’ve Never Heard Of

A package of the four “The Best Exercises You’ve Never Heard Of” exercise books – buy in this pack, and get them for half price! Package includes “The Best Exercises you’ve never heard of”, “The Best Abdominal Exercises You’ve Never Heard Of”, “The Best Arm Exercises You’ve Never Heard Of” and “The Best Chest Exercises You’ve Never Heard Of”

Fitness eBooks – Metabolic Surge – Rapid Fat Loss

Ground breaking fat-loss program that can actually add 4 lbs of lean muscle to your body whilst burning off 10 to 15 lbs of fat, in just 36 days!

Fitness eBooks – Specialization Training

Discover an extraordinary training program that can give you a 25% increase in strength in just four days! Specialization is concentration on a particular body part to bring weak muscles to the same level as the rest of your body.

Fitness eBooks – Hybrid Training

Learn how to get twice the results from the effort that you’re already putting in. Instead of performing multiple exercises, perform one exercise and get the same benefits, with the same effort. Revolutionary, and challenging exercises from Nick!

Calories to Lose Weight – Find out how the experts work it out

Calories to Lose WeightFirst of all, let us set the record straight, this should not be ‘calories to lose weight’ but should instead be ‘calories to lose fat’.

It is important when you are trying to build lean muscle that you realise that building muscle and losing fat may result a no net gain or loss.
It is also important to realise that to lose fat, you need to have a deficit of calories on your intake (400 less than you need per day for an average person), compared to your expenditure, so this encourages your body to burn fat.

It is also important to note, that when building lean muscle, you have a higher requirement for calories (100 more per day for an average person).
These statements would appear to be at odds with one another, how might it be possible to consume fewer calories, even though you need more of them? The key to this is to consume the correct amount of protein, carbohydrates, and fats to ensure that the body still burns body fat, but you still get the full amount of energy that your body needs.


It is also important to understand when lowering your calorific intake, that your body will go into a ‘crisis mode’ when it thinks that you are starving, so you should not more than 10% of your total daily energy expenditure (TDEE) or you run the risk of your body converting the protein in you muscle to carbs to use as energy.
The way you can cause your body to burn fat is to eat the following amounts as a percentage of TDEE:

  • 50% energy from fats and carbohydrates;
  • 40% energy from protein;
  • 10% energy from stored body fat;

Note that it is the protein that is slightly less than expected, and results in the calorie deficit.
It is also interesting to note that of the total amount of energy that your body requires, only a very small amount is actually used to build muscle (possibly as low as 5%) Exercise however is a much bigger proportion (approximately 20%)

It is actually your brain that takes the lion’s share of the energy that your body needs, followed by necessary tasks performed by the body, such as breathing, maintaining temperature, pumping blood around the body, fighting infection.
There are exceptions to these guidelines for building muscle and losing fat at the same time, and they are:

  • Teens who cannot build muscle or put on fat no matter how much they eat
  • Bodybuilders that are at or close to their genetic limit, or have a low body fat percentage (under 8%)


For beginner and intermediate people, it is very possible to gain muscle and lose fat at the same time, simply because there is still plenty of muscle that can be built, and plenty of fat that can be burnt, so the balancing act for the calories consumed is not so closely fought.
Further guidance on the types of food to consume – eat protein throughout the day, equally spaced out so that your body will not be forced to burn muscle (1g of protein per pound of body weight) Consume enough calories so that your body cannot put on fat, and also does not go into ‘crisis mode’. Eat unprocessed foods where possible – fresh vegetables, natural fats such as nuts, olives. Eat grain and low Glycaemic Index (GI) carbohydrates – no sugar, alcohol, white flour etc.

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