Collection of fitness & bodybuilding training videos

Complex of important training of bodybuilding :

Muscle & Fitness Training System

   

Frank McGrath training by Animalpak

Torrent Here

Guide and advises to begging in bodybuilding

  When you starting bodybuilding you should put goal or map to get your target faster this importante advise in bodybuilding and try to play well and there are many advises when you start playing bodybuilding this in 8 steps :

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a "warrior" high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your body weight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. Begin the recovery process with optimal bodybuilding nutrition.

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

Thanks to everybody reading that.                              Here

Strength training reversal Of aging and Decline in performance

  Do you know that making training give you good health you want to know how read this :

 It's well known that resistance exercises improve muscle strength and function in young and old alike, but the new research suggests that strength training also affects older muscles on the level of gene expression - essentially turning back the clock on muscle aging. 

 The study, published in the online journal PLoS One, looked at whether strength training affects the "gene expression profile" in older adults' muscle. Genes hold the instructions from which the body manufactures proteins; gene expression refers to the processes that translate these instructions into proteins.

 Analyzing small samples of muscle tissue from a group of healthy young and older adults, researchers found that older and younger muscle tissues differed significantly in their gene expression profiles. The difference indicated that older muscle tissue had impaired functioning in mitochondria -- structures within cells that act as the cell's "powerhouse."

 That impairment was reversible, however. After 14 of the older adults underwent 6 months of strength training, the gene expression profile in their muscles showed a more youthful appearance.

"In a very real sense, the muscle was younger," said lead study author Dr. Simon Melov of the Buck Institute for Age Research in Novato, California.

 Experts have long known that exercise is good for younger and older adults alike, Melov told Reuters Health, but the new findings suggest that it can "actually rejuvenate muscle" in older individuals.

 The study included 25 healthy men and women older than 65, and 26 healthy adults ages 20 to 35 who had diet and exercise habits similar to the older group. By analyzing muscle tissue from each volunteer, Melov's team found age-related differences in the expression of hundreds of genes - such that mitochondrial function in older adults appeared "dramatically impaired."

 Fourteen of the older adults then went through a strength training program, working out two days a week for 6 months.

 As expected, the researchers found that these volunteers boosted their muscle strength, coming closer to their younger counterparts' performance. But their muscle also showed a turnaround in gene expression that Melov described as surprisingly stark.

He said more studies are needed to see whether aerobic exercise, like walking or cycling, has similar effects on muscle - and whether exercise might reverse molecular aging in other types of body tissue.

For now, the researchers say, their findings show that it's never too late to start exercising. Here

GH or HGH one of strongest supplements

 The most important things in bodybuilding world and the fast things to gain more power and muscles and also taking care of him .

Contain : GH will give you a 8.8% increase in muscle mass and a 14.4% loss of fat - without dieting or exercise!

This is the old bait and switch. Technically, they are not lying when they quote Dr. Rudman's number.With GH Injections, Dr. Rudman did see a 8.8% increase in muscle mass and a 14.4% loss of fat. The problem is, they are not selling GH Injections! These companies do not provide any evidence that their pill, powder or spray will have the same results as GH Injections. So, they bait you with all the positives of GH injections and then switch you to their untested supplement.

Claim: Our spray/ pill/ powder contains real GH

This statement is at best a tremendous exaggeration and at worst a complete lie. There are a couple of reasons why companies who claim to have a significant amount of HGH in their products are not being truthful. First, GH is a prescription drug. If you put significant amounts of HGH in a dietary supplement it is no longer a supplement - it is a drug. As a drug it must meet FDA approval and only sold with prescription. So, the phrase GH dietary supplement is an oxymoron. If a product has a significant amount of HGH, it is a drug.

If you remember from our GH definitions page, GH is a delicate and complex 191 amino acid hormone. This brings up the second problem with the above claim - you can not take GH orally. So, even if a company wanted to break the law and sell GH as a pill/spray or powder - it would not work because the GH would break down before it ever reaches the bloodstream.

Finally, you have a financial problem with the above claim. Give Eli Lilly a call and see how much 200 micrograms (the amount a 40 year old secretes each day) of recombinant GH cost. You will quickly find out that the math just doesn't work. How can they sell a 1 month supply for $100 when the raw material would cost over $1,000 a month?

There is a case when the above claim can be true - but very exaggerated. The FDA has determined that if there is less than 2001 nanograms (ng) of the HGH drug present in a supplement - it is NOT considered a drug. The theory is that in such small trace amounts, the drug has no impact so it is not classified as a drug. Let's look at what a nanogram is...1,000 nanograms (ng) = 1 microgram (µg)

1,000,000 micrograms = 1 gram

So, even a product that had the highest legal amount of GH would only have 2 micrograms. Dr. Rudman gave his patients 49,500 microgram - three times a week! What this means is that technically and legally you could make the claim that your product contains real GH. The problem is, that claim is pure marketing hype. It is not a significant source of GH.

We defined homeopathic medicine back on the definitions page. As you recall, the homeopathic approach works by using miniscule amounts of a substance. So, some homeopathic GH remedies could contain up to 2000 ng of real GH. In honest homeopathic products the goal is not to replace your GH with the GH in the bottle (this would be impossible). The theory is that even the smallest amount of GH can stimulate your own body to produce more GH. This stimulation theory may be valid and we will discuss it more on our GH enhancer article.

Claim: Our product is FDA approved ...

There are no FDA Approved Dietary Supplements. The simple truth is that the FDA does not approve or disapprove of Dietary Supplements. The Dietary Supplements Health and Education Act (DSHEA) of 1994 says that Dietary Supplements do not need FDA approval. This is why there are so many supplements on the market - there is no approval process. The best advice is buyer beware.

Are there any GH supplements worth taking?

Luckily, yes. I know this article has been pretty depressing so far, but if you search through all the misinformation out there, sometimes you find the needle in the haystack.

Research indicates that the best way to elevate GH levels is to stimulate the body to produce more GH.Rather than introduce more GH into the body, you can stimulate your own pituitary gland to produce more GH. Remember that studies have shown that an old pituitary gland has the same capacity to produce GH as a young pituitary gland. If we can find a way to stimulate our pituitary gland we will have the best of all worlds. You are not introducing a foreign GH, so you eliminate the side effects. Also, our body is very good at self regulating - it will not produce an excessive amount of GH which could be harmful. In effect, you body knows best what the correct dosage of GH is to release for your body.

This line of GH supplements are called GH enhancers.

Drum roll please, let's move on to GH Enhancers that work -

For more visit here ...

Bodybuilding and protein new nutrition program

  when we speaking about Protein in bodybuilding and fitness and the importance of them and the truth about blocks for muscles. For anyone looking to gain lean muscle mass and improve overall fitness, protein intake is a must. Different people have different needs. The amount of protein you should consume depends on your current weight, your workout intensity, and your lifestyle.

If you lead a sedentary lifestyle, you are going to need to spend more time workout out. But don't worry. Spending more time working out may just be 15 mins extra. That's because for your workout to be effective, you have to exercise intensely. That's why many people avoid trying to lose weight by working out. They associate exercise with pain.

That's only natural. After an intense workout, you start to feel muscle soreness the very next day. Sometimes, if you workout hard enough, you find that you can't even perform daily chores! However, that's a good sign. It's a sign that your muscles are responding and they are growing.

Your muscles don't grow while you are working out. They grow only after the workout - while you are resting. During this period, it is essential that you eat well and feed your muscles with proteins. Experienced athletes and bodybuilders know the importance of having a high protein diet.

Protein is the building blocks for muscles. It contains both essential and non-essential amino acids that the body can use to grow and repair muscles. Remember that sore feeling? It's your body telling that the muscles need some repairing!

Muscles have the ability to evolve. After a workout, the muscles will not just repair the sore parts. It will grow beyond its previous state to prepare for similar stress levels. This is an ongoing cycle. If you want to maintain your fitness, you have to keep working out!

That's because the muscles depend on stress signals to evolve. When you keep sending stress signals, the muscles become stronger. But if you stop working out, the muscles "think" there is no need to evolve and it starts to shrink.

One way to see whether your muscles are shrinking or not is to observe your major muscle groups - like the thigh. If your thigh is getting smaller when you look into a mirror, you are probably losing muscle.

Losing muscles mean your metabolism is dropping as well. That affects your body's ability to burn fat. When your metabolism rate drops, you tend to store up fat more easily. In other words, you are setting up an uphill battle for yourself if you ever want to lose weight. It's going to need a tremendous amount of effort to gain muscle and burn away all that excess fat.

After you workout, you must remember to eat well. In fact, you are forced to eat. But what you eat matters as well. Bodybuilders always eat high protein meals. If you find that you can't stick to a strict high protein diet like the pros do, just remember to take your protein supplements. Many people take protein shakes as a supplement because they are easy to prepare and they taste like ordinary smoothies.

Gaining muscle speed in beginning of bodybuilding

    Many question most often asked by those who are just getting started in bodybuilding, especially those who are teenagers and have very thin body, is which supplements are best for gaining weight quickly and for bulking up. Assuming that all of the rules that are presented in my Weight Gain And Bulking Up Rules For The Natural Bodybuilder article, are being followed, then the supplements presented below will be of great help to those who are looking to gain weight and bulk up as quickly as possible.
The perfect way
Weight gainers are protein shakes whose protein source consists mainly of whey proteins (mostly concentrate with some isolate as well). Some also include other proteins such as milk proteins and/or egg. These products have a high carbohydrate content; typically in the form of maltodextrin (a high glycemic complex carb) and fructose (simple sugar originating from fruits). For gaining weight they are very useful since they help you get in the amount of quality calories required to gain quality muscle.

2. Spectrum Flaxseed Oil
Flaxseed oil is a polyunsaturated oil that is high in the Omega 3 essential fatty acids (EFAs); one of the two essential fats that the body needs. “Essential” means that the body cannot produce it on its own and therefore must be obtained from diet. The other kind of EFAs the body needs are the Omega-6 oils. Flax oil is high on the Omega 3, which help improve immune system, energy production, insulin sensitivity, and hormonal production. In addition, 1 TBSP of Flax Oil adds 120 calories, which are useful for weight gain.
3. Multi Vitamin and Mineral Pak
Essential to insure that our body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it would be impossible to covert the food that we eat into hormones, tissues and energy. Vitamins enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. Minerals assure your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones.
4. Creatine
Creatine is a metabolite produced in the body composed of three amino acids: l-methionine, l-arginine and l-glycine. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate), which is then used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate) thus allowing for more repetitions at any given weight. Also, creatine increases lean body mass by pushing water inside the muscle cell and enlarging it. Best of all, these effects can be seen in as little as two weeks!
5. Glutamine
L-Glutamine the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), and to have immune system enhancing properties, but it also speeds up recuperation and helps to increase muscle volume.
6. Liver Tablets
These tablets are a great source of beef liver and bodybuilders have been using them for decades in order to obtain the values offered by beef proteins. The key thing for liver tablets to be useful is that they need to be manufactured with the highest grade of beef liver and they also need to be purified from the fat, cholesterol and other impurities that are contained in the liver. I like Beverly International’s Ultra 40 because they contain the highest grade of beef liver and have been purified and processed to contain forty-five times the nutritional amount of whole beef liver.
7. Testosterone Boosting Supplements
These are the type of supplements that you can take if you plan to compete, if you have the budget to try them, and only if you are older than 25 when the hormonal production begins to decline. Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance. Besides, teenagers produce approximately the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.
 

WORKOUTS IN HOME

There are many ways that you can implement a body sculpting or bodybuilding routine using this limited equipment. Below are a few examples of how this could easily be accomplished:

Body Sculpting Routine

Goal: This bodybuilding routine is designed for toning and fat loss. However, it also makes for a great beginner's bodybuilding training routine as well for those who are just getting started.

3 Days A Week Full Body Training Routine

* 75 Degree Incline Dumbbell Bench Press
* Dumbbell Bench Press
* One Arm Rows
* Dumbbell Pullovers
* Bent Over Lateral Raises
* Dumbbell Upright Rows
* Dumbbell Curls
* Overhead Triceps Extensions
* Dumbbell Squats
* Lunges (press with ball of foot)
* Stiff Legged Deadlifts
* Dumbbell Calf Raises

Instructions:

* Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
* Perform cardiovascular exercise for 20-30 minutes on the days off along with 4 sets of Leg Raises and Crunches for 15-25 reps.

An Advanced Bodysculpting Routine Using Supersets

Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of cardiovascular exercise first thing in the morning on the rest days. This routine is great for anyone interested in getting toned quickly with minimum time in the gym.

This routine is performed using tri-sets; that is doing three exercises one after the other with no rest and then resting 1 minute.

Day 1 - Chest, Back, Shoulders, and Lower Abs

Tri Set 1:
* 75 Degree Incline Dumbbell Press
* One Arm Dumbbell Rows
* Flat Dumbbell Press

Tri Set 2:
* Two Arm Dumbbell Rows (Palms facing down)
* 45 Degree Incline Dumbbell Press
* Two Arm Dumbbell Rows (Palms facing up)

Tri Set 3:
* Bent Over Lateral Raises
* Dumbbell Upright Rows
* Leg Raises

Day 2 - Biceps, Triceps, Upper Abs, and Legs

Tri Set 1:
* Dumbbell Curls
* Overhead Dumbbell Triceps Extensions
* Crunches

Tri Set 2:
* Incline Dumbbell Curls
* Lying Dumbbell Triceps Extensions
* Lunges

Tri Set 3:
* Dumbbell Squats
* Stiff Legged Dead lifts
* Dumbbell Calf Raises

Instructions:

Do 2-4 sets per exercise of 10-15 reps. After the first tri set is done 2-4 times go on to the second tri set and so on.

Two Day Split Routine
Chest, Back, Biceps, Triceps

75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows (Palms facing down)
Two Arm Rows (Palms facing up)
Dumbell Curl
Incline Curls
Overhead Triceps Extensions
Lying Tri Ext

Upper Legs, Calves, Abs, Shoulders

Squats
Lunges
Leg Extensions
Stiff Legged Deadlifts
Leg Curls
Calf Raises
Leg Raises & Crunch superset
Bent Over Lateral Raises
Lateral Raises
Dumbbell Shoulder Press



Instructions:

Perform 2 sets of each exercise for 10-12 reps. Move up to 3 sets after 4 weeks. At 2 sets per exercise the routine lasts 45 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes.
There Are Many Ways To Implement This Routine

You can do it three times a week by alternating Upper and lower with 20-30 minutes of aerobics in the days in between (as in the Body for Life book).

Another way to do it is four times a week (e.g. Mondays/Thursdays: Day 1, Tuesdays and Fridays: Day 2; Aerobics on the days off=20-30 min).

If you have alot of motivation and good recuperative capabilities then you may wish to do it 6 times a week by alternating Days 1 & 2. If you were to choose this option and still wish to include aerobic activity, then just limit aerobics to 3 sessions of 20 minutes first thing in the morning on an empty stomach.



6 Day A Week Advanced Bodybuilding Routine
Day 1 - Shoulders and Arms
Triset:
Dumbbell Shoulder Press
Dumbbell Curls
Overhead Triceps Extensions

Giant set:
Dumbbell Upright Rows
Lying Triceps Extensions
Overhead Triceps Extensions
Incline Curls

Triset:
Lateral Raise
Hammer Curls
Bent Over Lateral Raises

Superset:
Concentration Curls
Triceps Kickbacks



Day 2 - Legs and Abs
Triset:
Lunges
Leg Curls
Dumbbell Squats

Superset:
Leg Extensions
Stiff Legged Deadlifts

Superset:
Dumbbell Calf Raises
One Legged Dumbbell Calf Raises

Triset:
Sit Ups
Leg Raise & Crunch
Knee Ins

Day 3 - Chest & Back Triset:
75 Incline Dumbbell Press
One Arm Dumbbell Rows
Incline Flyes

Triset:
Two Arm Dumbbell Rows with Reverse Grip (Palms Up)
45 Incline Dumbbell Bench Press
Dumbbell Pullovers

Superset:
Flat Dumbbell Bench Press
Two Arm Dumbbell Rows (Palms Down)

Instructions:

For this routine do 3 sets of 8-12 reps per exercise (Abs and Calves can handle much more:

More Advanced Bodybuilding Routines

After the advanced stage routine is performed for 8-10 weeks, in order to keep gains coming, one needs to graduate to a periodized program. A periodized program is one that cycles exercises, rest, and repetitions on a consistent basis (every 3-4 weeks) in order to continually stimulate muscle growth. Periods of higher volume/fast paced training, followed by periods of higher intensity (heavier weight)/longer rest in between sets training keeps the body off guard and responding optimally. Below is a sample periodized routine that you can follow from the comfort of your home gym.

Weeks 1-4

Notes: In a triset, exercises 1, 2, and 3 should be done with no rest in between sets. Only rest 1 minute after the third exercise in the sequence. In a superset, exercises 1 and 2 should be done with no rest in between sets. Only rest 1 minute after the second exercise in the sequence.

Day 1 - Shoulders and Arms

* Triset: Dumbbell Upright Rows 4 sets of 10-12 reps
* Bent Over Lateral Raises 4 sets of 10-12 reps
* Side Lateral Raises 4 sets of 10-12 reps

Giant set:
* Lying Triceps Extensions 3 sets of 10-12 reps
* Concentration Curls 3 sets of 10-12 reps
* Overhead Triceps Extensions 3 sets of 10-12 reps
* Hammer Curls 3 sets of 10-12 reps

Superset:
* Concentration Curls 4 sets of 10-12 reps
* Triceps Kickbacks 4 sets of 10-12 reps


Day 2 - Legs and Abs

* Triset: Lunges 4 sets of 10-12 reps
* Leg Curls 4 sets of 10-12 reps
* Dumbbell Squats 4 sets of 10-12 reps

Superset:
* Leg Extensions 4 sets of 10-12 reps
* Stiff Legged Deadlifts 4 sets of 10-12 reps

Superset:
* Dumbbell Calf Raises 4 sets of 15-25 reps
* One Legged Dumbbell Calf Raises 4 sets of 15-25 reps


Day 3 - Chest & Back

* Triset: 45 Incline Dumbbell Press 3 sets of 10-12 reps
* One Arm Dumbbell Rows 3 sets of 10-12 reps
* Incline Flyes 3 sets of 10-12 reps

Triset:
* Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 3 sets of 10-12 reps
* 45 Incline Dumbbell Bench Press 3 sets of 10-12 reps
* Two Arm Dumbbell Rows with Reverse Grip (Palms Down) 4 sets of 10-12 reps

Superset:
* Flat Dumbbell Bench Press 4 sets of 10-12 reps
* Two Arm Dumbbell Rows (Palms Down) 4 sets of 10-12 reps Triset:
* Crunches 3 sets of 15-25 reps
* Bicycle Crunches 3 sets of 15-25 reps
* Leg Raises 3 sets of 15-25 reps

Weeks 5-8

Day 1 - Shoulders and Arms

Notes: In a modified superset and a modified giantset, go from one exercise to the next in circuit fashion but resting 1 minute after each one. Continue going from one exercise to the next until all sets in the group of exercises have been performed.

* Modified Superset: Dumbbell Shoulder Press 4 sets of 10,8,6,4 reps
* Rear Delt One Arm Dumbbell Row 4 sets of 10,8,6,4 reps

Modified Giantset:
* Dumbbell Close Grip Bench Press 4 sets of 10,8,6,4 reps
* Alternate Dumbbell Curls 4 sets of 10,8,6,4 reps
* Lying Triceps Extensions 4 sets of 10,8,6,4 reps
* Incline Hammer Curls 4 sets of 10,8,6,4 reps

Day 2 - Legs and Abs

* Modified Giantset: Dumbbell Squats 4 sets of 10,8,6,4 reps
* Stiff Legged Deadlifts 4 sets of 10,8,6,4 reps
* Lunges 4 sets of 10,8,6,4 reps
* Leg Curls 4 sets of 10,8,6,4 reps

Superset:
* Dumbbell Calf Raises (Toes In) 3 sets of 10-15 reps
* Dumbbell Calf Raises (Toes Out) 3 sets of 10-15 reps

Day 3 - Chest & Back

* Giantset: Flat Dumbbell Bench Press 4 sets of 10,8,6,4 reps
* One Arm Dumbbell Rows 4 sets of 10,8,6,4 reps
* Incline Dumbbell Bench Press 4 sets of 10,8,6,4 reps
* Two Arm Rows (Palms facing forward) 4 sets of 10,8,6,4 reps

Superset:
* Hanging Leg Raises 3 sets of 10-12 reps
* Crunches To Side 3 sets of 10-12 reps

Conclusion

I hope that with the routines above I have provided enough ideas on how to setup a weight training program with minimum home equipment. Note that even if you have a gym membership, you can still use these routines for those days that you cannot make it to the gym.

Also, since what these routines require are only adjustable dumbbells and a bench, they are great to follow at the gym when it is crowded. That prevents you from having to wait for equipment. I do that all the time when I have to train in a commercial gym and I make sure that the bench I secure is really close to the dumbbell rack.

This is a sample thing routine in playing in home
15-25 reps) on Day 1, and 4 sets per exercise on Days 2 and 3. Rest only 1 minute in between sets.

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Takeing break in playing bodybuilding make you better and increasing

                                                                                                  Mr. Universe Lee Labrada

   The goal is to maximize the amount of work (read "stress") you place on a muscle group, during the shortest amount of training time possible. Workouts should not take more than 30-45 minutes.
 

Your workouts should create sufficient stress on the muscle group that you are training so that the muscle group will respond in kind through the adaptation process to create new muscle growth.
 

Beginners who are just getting started in bodybuilding require very little stimulation in order to achieve gains in strength and muscle size. As a beginner's body adapts to workouts however, changes need to be implemented to keep progress from coming to a halt. Bodybuilding is an endless cycle of "stress, adapt; stress adapt." In other words, during training you place a stress on the muscle. You put a load on the muscles that they temporarily cannot accommodate. In response, your body grows additional muscle tissue i.e., it adapts.

If progress comes to a halt, we call this "hitting a plateau." A training plateau is a point at which no further progress can be made without a change in training. Breaking through a training plateau and continuing to make progress is a simple matter of changing the quality or quantity of your training.

If you have hit a plateau recently, here are several things to consider in order to push through the plateau and continue to make progress.

Lee Labrada's Plateau Busting Tips

Over-training is one of the most common causes of hitting a plateau in your physical development. The first thing you should do if your progress comes to a halt is to rule out the possibility that you are over-trained. How do you know if you are over-trained? Here are some symptoms to look for: aching muscles and joints, frequent colds or illness, low energy and motivation, and sleeplessness. If you are over-training, the remedy is to take a couple of days off to allow the body to completely rejuvenate itself and then ease back into training. This works wonders!

Perform a different variation of the exercises that you normally do for a muscle group. For instance, when training my shoulders, I like to perform my shoulder presses with a straight bar. For variation, I may substitute dumbbell shoulder presses for this movement. As a simple a change as this may appear, it will place a different stress on the shoulder muscles and could help help me break through a plateau in shoulder development. The second shoulder exercise would normally be lateral dumbbell raises. Instead of performing lateral raises with a set of dumbbells as I normally would, I could do the equivalent exercise with a low cable. The idea is to vary the exercise enough to place a novel stress on the targeted muscle group. Variety in exercises not only helps you to keep the muscles growing, but it will keep your interest fresh. As they say, variety is the spice of life!

Change the stress that is applied on a muscle group by changing the amount of weight used on an exercise. This will impact the number of repetitions that you can perform. I normally recommend no more than 8-10 repetitions per set, utilizing a heavy weight and carrying the muscular group to failure (i.e., the point at which you cannot perform another unassisted repetition.) Decreasing the weight that you use in your exercises by as much as 20% on every third or fourth workout will allow you to perform more repetitions on each set, before reaching muscular failure. For example, let's say that I normally perform eight reps in the bench press with 300 lbs. on my maximum set. On a third or fourth chest workout, I will decrease the weight I use to 240 lbs., which enables me to perform 15 repetitions. This higher repetition scheme taxes different elements of the muscle and can stimulate new growth.

Change the order in which you perform exercises. Coming back to the example of the shoulders, if I normally start with some sort of pressing movement such as the military press (or the dumbbell press), followed by a lateral exercise (shoulder laterals), I will flip-flop them. In other words, I will start with laterals first, then follow that with the pressing exercise. Changing the order of exercises once again varies the stress. Performing isolation exercises (exercises that isolate the target muscle group and usually only involve one joint) such as the shoulder laterals first "pre-fatigues" or "pre-exhausts" the muscle group. Then the muscle group is "overloaded" by the compound exercise (exercise that involves not only the target muscle group, but adjacent muscle groups, and involves more than one joint) which in this case is the shoulder press. Other days, I choose to do the compound exercise first, using as much weight as possible. Each regimen has its distinct benefits.

Use forced repetitions. Forced repetitions (or assisted repetitions) are one of my favorite training tools. Once you have reached the point of failure on a set (the point at which you cannot perform another unassisted repetition) your partner assists you in performing another 1-2 repetitions. Your partner should only give you enough assistance to keep the weight moving. Once he has helped you to raise the weight, you should lower the weight under your own control. These are called "forced reps." A tremendous amount of muscle intensity can be generated using forced reps so they must be used sparingly, and I recommend that beginners stay away from them completely until they have at least 6 months of training invested. I typically use forced reps only on the last set of an exercise, and then only when I am in a high intensity training phase. Don't overdo forced reps as they will quickly lead to over-training.

By the way, make sure that your bodybilding deit will support your training. If you are not getting adequate nutrition and protein intake, your training is for naught.