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Ab Exercise Workouts
  Ab Exercises - more!
  Abdominal Exercise - 8 Minute Abs
  Abdominal Muscle Myths
  Lower Abs Exercise - Leg Raises
  Avoid Overtraining
  Back Muscle - Latissimus Dorsi
  Back Muscle & Lats Exercise
  Beach Body Abs
  Become Fitness Model -1
  Become Fitness Model -2
  Big Biceps Exercises
  Biceps Super Set Workout
  Build Bigger Arms
  Bodybuilding Tips - a few
  Bodybuiding FAQ
  Bodybuilding Myths
  Break the Training Plateau
  Build Muscle - Lose Body Fat
  Calf Muscle Workout Exercises
  Choose Bodybuilding Routines
  Forearm Exercises
  Lagging Chest Development
  Leg Muscle Squat Exercise
  Leg Muscle and Glutes Exercise
  Light Weight Lifting Vs Heavy
  Martial Arts Training
  Muscle Injury - How to Avoid
  Motivation - Staying Motivated
  Optimum Strength Training
  Other Chest Workout Exercises
  Over 40 Workout and Training
  Pete Sisco Bodybuilding Q & A
  Self Motivation for Workouts
  Set Personal Records
  Shoulder Workout Exercises
  Static and Isometric Training
  Static Contraction Training (SCT)
  Strong Range Partials
  Teen Bodybuilding
  Thigh Exercise & Workout
  Training With the Girl Friend
  Training for Muscle Definition
  Training Frequency and Rest
  Training Frequency and Rest -2
  Tricep Workout Training
  Weight Lifting and Manual Labour

Womens Bodybuilding

Arm Workout For Woman
  Woman Chest Muscle Exercise
  Women Delt Workout - Shoulders
  Women Forearm Exercise
  Women Leg Muscle Workout
  Women Triceps Exercises
  Women Bodybuilding

Abdominal Leg Pull In (Leg Tucks)
  Bent Knee Sit Ups (Ab Crunch)
  Hanging Leg Raises
  Hanging Leg Raise - Bent Knee
  Side Bends

Back Muscle - Latissimus Dorsi
  Barbell Shrugs
  Behind the Neck Chin Up
  Bent Over Barbell Row Exercise
  Bent Over Dumbbell Row
  Deadlift Execise Technique
  Dumbbell Shrug Exercise
  GoodMornings Exercise
  Hyperextensions
  Lat Pulldowns
  Lat Pull Downs - Behind Neck
  Lat Pulldown - Narrow Grip
  Machine Shrug Exercise
  One Arm Dumbbell Row
  Seated Cable Rows
  T-Bar Row Exercise
  Wide Grip Chin Up Exercise

Arm Muscle Anatomy
  Arm Muscle Pain & Injury
  Alternate Dumbbell Curl
  Barbell Curls
  Bicep Exercise & Workout - Barbell
  Bicep Exercise & Workout - Dumbbell
  Cable Curl Exercise
  Cable Curls - One Arm
  Dumbbell Curl Exercise
  Dumbbell Curl - Preacher Bench
  Dumbbell Curls - Seated
  E-Z Bar Curl
  Hammer Curl Exercise
  Incline Dumbbell Curl
  Preacher Curls
  Reverse Barbell Curl

Barbell Bench Press
  Cable Crossovers - High Pulley
  Cable Crossovers - Low Pulley
  Chest Muscle, Pectoral Muscle
  Chest Workout & Chest Exercises
   > Bench Press Exercise
   > Dumbbell Bench Press
   > Incline Bench, Decline Bench
   > Dips, Dumbbell Flyes, Crossover
  Dumbbell Flies
  Dumbbell Flies - Incline Bench
  Dumbbell Press
  Dumbbell Press - Incline Bench
  Dumbbell Pullovers
  Hammer Strength Decline Press
  Hammer Strength Machine Presses
  Incline Bench Press
  Machine Presses - Flat Bench
  Machine Presses - Incline Bench
  Parallel Bar Dips
  Peck Deck Flies
  Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
  Barbell Wrist Curl - Behind the Back
  Dumbbell Wrist Curl
  Forearm Exercise & Workout
  Reverse Wrist Curl
  Reverse Wrist Curl - Dumbbell

Leg Muscle Exercises

Calf Raises - Leg Press Machine
  Calf Raises - Hack Squat Machine
  Front Squat Exercise
  Hack Squats
  Leg Extension Exercise
  Leg Muscle Anatomy
  Leg Muscle Exercise - Squats
  Leg Muscle Pain & Cramp
  Leg Press Exercise
  Lunges Exercise
  Lying Leg Curls
  Seated Calf Raises
  Squats
  Standing Calf Raises
  Standing Leg Curls
  Stiff Leg Deadlift

Shoulder Exercises

Arnold Press 
  Barbell Clean and Press
  Bent Over Dumbbell Raise
  Cable Lateral Raise Exercise
  Dumbbell Lateral Raise
  Front Dumbbell Raise
  Military Press
  Reverse Pec Deck Flye
  Seated Dumbbell Press
  Seated Bent Over Dumbbell Raise
  Shoulder Muscle Anatomy
  Shoulder Injury & Pain
  Shoulder Exercise - Presses
  Shoulder Exericse - Raises
  Standing Military Press
  Standing Dumbbell Press
  Upright Row - Barbell
  Upright Row - Dumbbell

Triceps Exercises

Close Grip Bench Press
  Dumbbell Kickback Exercise
  Dips Behind Back
  Lying Triceps Extension
  One Arm Dumbbell Triceps Extension
  One Arm Reverse Pushdown
  Reverse Triceps Cable Pushdown
  Two Arm Dumbbell Triceps Extension
  Triceps Extension Overhead
  Tricep Exercise & Workout
  Tricep Rope Pulldown
  Triceps Rope Overhead Extension
  Triceps Pushdown Exercise

 

Build Lean Muscle - Lose Body Fat

By Pete Sisco - Developer of Static Contraction Training

Is it possible to gain lean muscle mass while losing body fat at the same time?


The short answer is yes, but this is a tricky issue. The body has only so much capacity to recover from exercise, and new muscle growth will not occur until that recovery is complete. So if you perform a great workout that will stimulate the growth of a half-pound of new muscle, you can prevent it from ever happening by doing so much more exercise that your body never completes it's recovery.

For example, suppose on Monday you do a super productive workout that stimulates new muscle growth that would manifest on Friday after your full recovery was complete. But on Wednesday you go for a six mile run and on Thursday you go back to the gym and pump some more iron. Guess what? On Friday your body will be busy recovering instead of growing that new muscle you would have gained. That's why the three-day-a-week crowd sees no improvement after the first month or so.

The way to gain muscle and lose fat at the same time is to perform very brief but very high intensity weight lifting workouts that are supplemented with very low intensity calorie-burning exercises like one hour walks, jogging and the like. But this is very important: it is critical to measure the intensity of your weight lifting workouts so you know they are always increasing in intensity. Achieving an increase means you were fully recovered and your fat burning efforts did not short-circuit your muscle building efforts. If you don't measure, you're blind and you will not reach your goals blindly.

Truly Effective Ab Training

Training of the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of the human anatomy. Gizmos and gadgets abound that are alleged to give you those coveted six pack abs. But here's how you can rationally train your abs to their absolute maximum limits of development using everyday gym equipment.

What Builds Abdominal Muscles

There is nothing unique about abdominal muscle as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your ab workouts are:

1. high intensity of muscular overload

2. progressive intensity from workout to workout

3. proper spacing of workouts to avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1, above, how many people use them in a way that satisfies point 2?

Muscles will only increase in response to overload that is above normal overload. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won?. To force new development you need to increase the intensity. You could add a few crunches every day but that really just increases duration, there is a better way to get fast results.

BB4U Recommends: Pete Sisco's Maximum Strength


Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.

In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:

  • 51.3% increase static strength
  • 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
pete sisco static contraction training
  • 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
  • gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
  • lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.

>> Click here for Pete Sisco's Maximum Strength Program <<


Why TV Abdominal Machines Are a Joke

You've seen all those exercise gadgets on late night TV - lightweight gizmos that make it easier for you to rock back and forth on the ground while doing a crunch. Have you noticed that none of them allow you to add serious weight to increase intensity? Some have rubber bands or similar devices to add a bit of overload but it? a trivial amount.

I work with clients who have progressed to the point of doing crunches with 300 pounds! That's the kind of power and level of development your abs are capable of. Really! So fiddling around with cheap exercise equipment or those electric belts that stimulate your ab muscles using the minuscule power of two flashlight batteries is beyond laughable. Let's see two AA batteries generate the power to lift a man's torso and 300 pounds 20 times in one minute. Please.

The Best Ab Exercises

We tested common abdominal exercises and ranked them by their ability to deliver high intensity muscular overload. We tested ab machines, vertical leg raises, Roman chairs and others. The three winners were:

#1 Weighted crunches

#2 Weighted incline sit-ups

#3 Weighted sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy you can only to 8 to 12 reps. Even better, if you know how to do SCT, do a static hold with the heaviest weight you can hold for 5 seconds.

If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears then contract your ab muscles into a crunch that raises the weight stack an inch or two. Choose a weight that is so heavy you can only to 8 to 12 reps.

As a further alternative you can lie on the floor and do a sit up or crunch while holding a barbell plate against your chest. The limitation of this exercise it that, as you progress in strength it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.

On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase in weight it't time to add more days off between your workouts.

Conclusion

There is no mystery to developing your abdominal muscles to the limits of their genetic potential. And you certainly don't need quirky gadgets. High intensity exercises that can be progressed from workout to workout will have you sporting that six pack!

Train Smart!

All the best,

Pete

>> Click here for Pete Sisco's Maximum Strength and start making explosive gains.

 

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About the author:

Peter Sisco is co-author of Power Factor Training, Static Contraction Training and other books. He is also the editor of the five-book "Ironman's Ultimate Bodybuilding" series.

Join over 150,000 others who make huge mass and strength gains on EVERY workout by training with scientific precision!

>> Click here for Pete Sisco's Maximum Strength and start making explosive gains.

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