FULL BODY TRAINING FOR POWER AND STRENGTH

SO YOU WANT TO BE THE BIGGEST, strongest guy in your gym? This workout will go a long way to elevating you to such a lofty status. Follow this routine to the letter while continually trying to use heavier and heavier pound ages as your body adapts, and you won’t be able to help but grow like on steroids.
>> Many of these exercises work multiple major muscle groups at once (for example, the first move hits your thighs, delts and core), and they build explosive strength at the same time.
>> While we’ve stressed slow in this power routine you want to “explode” through the positive contraction. For example, on the decline barbell press, bring the bar down carefully to your chest, then push as hard and as quickly as you can to lift the bar straight up.


SQUAT JUMP-PUSH PRESS
START: Stand up straight holding dumbbells at shoulder level, so your palms face each other.
MOVE: Descend into a full squat and then explode upward, jumping out of the squat as you press the weights to full extension. As you land, lower the weights back to your shoulders, making sure to bend your knees to “catch” them smoothly. Descend immediately into another rep. The movement is continuous; you shouldn’t come to a stop until the set ends.

SQUAT–UPRIGHT ROW
START: Stand up straight holding a pair of dumbbells at arms’ length in front of your thighs, palms facing your body.
MOVE: Bend your knees until your thighs are parallel to the floor. As you descend, pull the dumbbells up to the level of your collarbones. Straighten your arms and legs simultaneously to return to the start position.

INWARD/OUTWARD ROTATION
START: Stand up straight holding dumbbells upright at your chest and shoulders, elbows bent and fists facing each other.
MOVE: Extend the dumbbells out to your sides and arc them together in front of you (your arms are still fully extended). Bend your elbows to pull the dumbbells back into your chest. Do 10 reps using this technique and, without stopping, do the same number of reps in reverse, pressing the dumbbells forward and then bringing them out to your sides in an arc.

How to Keep Your Body in an Explosive Growth Spurt

It is important to adjust your meal planning every two weeks to ensure you adjust your caloric intake to accommodate your added muscle mass. The best way to burn extra calories is to have more muscle. A more muscular body will be able to enjoy more calories without getting fat.

At the same time if you do not add extra calories to compensate for your new muscle tissues you will sooner or later hit a plateau as a result of not eating enough.
After two weeks following the training and meal plan weigh yourself and measure body fat:


1. If your weight has increased by two to four pounds and your body fat either stayed the same or decreased leave everything as is.( this is what you want)
2. If your weight decreased add another 800 calories daily until bodyweight stabilizes then calculate your day two calories by multiplying your new maintenance daily calories by 125%.
3. If your weight stays the same then add another 500 calories per day until weight stabilizes then recalculate your day two calories by multiplying your new maintenance weight by 125%.

There are two different calorie days, day one and day two. Simply alternate between the two. After day two eat the day one calorie requirements again. When adjusting your caloric requirements every two weeks add or subtract the suggested amounts to both days.

How to Get the V-Cut Abs

V- cut -  those two lines of definition on the lower abdominals that are basically pointing to your crotch. Some people affectionately call them the “money maker” because when you can show that off you know that you are truly ripped and elite.
That “V” is shaped between the oblique muscles and some people think they are more of the abdominals because they can make a six-pack look like an eight-pack. But the v cut abs aren’t pronounced by using specialized workouts, they are earned through leanness.
They only way you will be able to see them, unless you are one of those naturally lean and shredded people that most of us hate, is by getting your body fat below 10 percent. Ideally 8 to 10 percent should result in showing off some v cut abs.
The Program
Weight training, including abdominal and core work, is recommended. However what will determine your success truly is diet and cardio.
If you were to put this into percentages it is easily 70% diet and then 15% cardio and another 15% in weight training. People think that it is the other way around and they can get by on a sub-par diet; but you can’t, at least not if you want v cut abs.
All of the excess sugar and junk you take in everyday affects how your body stores calories along with usually leading to excess calories you then fight to keep off. For this program you want to be in fat burning mode without even hitting cardio so that when you do it is twice as effective. You still need to hit the weights because muscle is important as well.
Workouts – Aim for three full body workouts a week. Utilize a program with compound exercises only and include deadlifts, squats, and clean and presses. This type of lifting program elevates hormones and the metabolism. While you won’t be on the same growth pattern, it will maintain you and get you shredded which makes you look even bigger.
Cardio – Mix in two to three sessions of steady rate cardio of about 45 minutes to 60 minutes along with two high intensity interval training sessions of about 30 minutes each week. Stagger the workouts so you don’t do two HIIT workouts in a row.
Diet – Cut back on all sugar and processed junk. Eat five to six small meals each day (or 4 meals and 2 snacks). Include protein in every meal along with either fresh fruits or fresh veggies. Dairy like yogurt and cottage cheese are fine. But you need to focus on eliminating all the garbage, especially in the morning. Breakfast needs to be your temple to start each day right and help retrain your body to shred fat rather than store it.
Try and start with scrambled egg whites and whole cut oats topped with fruit. Instead of coffee loaded with sugar and cream go black or drink plain green tea. Skip soda and beer, replacing them with water and lots of it.

Top 5 Bodybuilding Beginners Mistakes

A lot of people fall in love with the idea of wanting to build muscle. They often start out with good intentions and visualize themselves looking a certain way within a few months. More often than not they get this better image of themselves from the front cover of a magazine. All this fantasizing finally digests in their mind until they decide to hit the weights. Without thinking they haven’t really done any research and marched straight to the gym and started pumping Iron, this is were things start to go wrong.
The top 5 bodybuilding mistakes for beginners are:
Lack of commitment
Most people hit the gym thinking its going to be a quick fix and within a month or two they think they will be ready to pose for the front cover of muscle magazine, wrong. I can’t count how many of my friends have talked me into letting them train with me only to stop 5 weeks down the line. This is not only a waste of their time but also a waste of mine. After 5 weeks you should expect your muscles to feel more toned, You will even see a fairly fast increase on how much weight you can lift. But you really wont see any difference in size until 5-6 months down the line. And because it takes so long you wont notice the difference, as it is a slow progression over time. I suggest taking pictures before you start and then every 4 months onwards to compare. realistically give yourself 1 year of committed training.
Overtraining
Most beginners don’t understand that rest is also a big part of building muscle as is lifting the weights. You should generally only workout for about 45-90 minutes and not train the same muscles within 24-48 hours of each other. Its not a requirement to lift weights as often as you can for long periods of time. REST is one of the most important factors in bodybuilding.
Bad diet
Diet again is an important part of building muscle. Your body needs protein and lost of it, try and eat 25-30 grams of protein every 2-3 hrs. You also needs complex carbohydrates, try and eat 5 smaller healthy meals (protein and complex carbs combined) throughout the day so your body as always got enough nutrition rather than eating two to 3 big meals a day which your body cant digest and use all at once. Eating smaller regular meals will avoid excess food being stored as fat and give your muscles plenty of nutrition to repair themselves.
Bad form
Lifting weights incorrectly can also have a negative influence on your bodybuilding ambitions as well as cause sports injuries. If you are targeting a specific muscle always try to isolate that muscle with the weights. Always lift weights in a controlled manner and if you think you are lifting the weights wrong, ask an instructor.
Lifting too much weight
Ok this one also applies to some experienced lifters also. A few years ago down at my local gym I used to get asked by this guy (who reckoned he knew everything about bodybuilding) to spot him. He would pack the bar with as much weight as he could to do about 5 reps. Thing is, I would also have to lift the weight with him. So he ended up doing 1 rep and I helped lift the other 4 reps. He would then take his top of and pose in the mirror for 5 minutes. After 1.5 years of going to the same gym together I noticed he never made any improvement and still lifted the same weight. I also see a lot of beginners walk in the gym and lift more than they can control which also leads to bad form. My advice here is to start of low and build up. Don’t feel stupid because others seem to be lifting a lot more weight than you.

How to Calculate Your Daily Protein Requirement

According to the Colgan Institute the average male is 50 % of their lean bodyweight in muscle tissue. I use 55%. To calculate your muscle tissue weight you will need to know what your body fat percentage is.
Find out where you can get this done in your area by either infra red or preferably under water weighing. X-ray technicians now have very accurate methods to determine body fat as well.

Step one – Get an accurate measurement of your body fat percentage.
Once you know your body fat percentage figure out how much fat weight you have. You do this by taking your body weight and multiplying it by your body fat percentage.

Step Two – Figure out your fat weight.
(Body weight X Body Fat percentage = Body fat weight)
Subtract the amount of Body fat you have from your body weight then you will have your lean body mass. This is different from our end goal of your lean muscle mass weight as this weight includes the weight of your bones, organs and tendons.

Step Three – Calculate your lean body mass.
(Body weight – body fat = Lean body mass)
Now take your lean body mass weight and multiply it by 55%if you are male and 35% if you are female. Now you have an accurate weight for muscle tissue.

Step Four – Calculate your lean muscle mass
(Males: Lean body mass X 55%. Females: Lean body mass X 35%)
Now that you have an accurate amount of Lean muscle tissue calculate the amount of protein you require to support an explosive growth spurt.

Step Five – Calculate daily protein requirement.
(Lean muscle mass X 2.5 grams of protein)
Now you will have an amount of protein you require to eat daily for supporting an explosive growth spurt. Now you need to calculate how much protein to eat per meal so that you can effectively digest all the protein and keep protein abundant in your body throughout a twenty four hour period.

Does it Make Sense to Get Rid of the Fat and Build Muscle at the Same Time

There is not a fitness model or bodybuilder who is trying to lose fat and build muscle simultaneously. For people whose lives depend on their ability to transform his body, it is important to focus on the stages of muscle mass (6-9 months) and fat-burning phase (2-3 months).

Burning fat and muscle pumping at the same time - sounds highly desirable, but this is not a reasonable approach for maximum results, in spite of all the marketing tricks that are hard to reverse. Building muscle - an anabolic process and requires the creation of excess calories, while fat burning catabolic, and requires a deficit of calories.

How to burn fat and build muscle at the same time

If you have more than 15% body fat (25% fat for women), you will need to focus on burning fat, that in favorable circumstances may bring no one to build muscle mass. Otherwise, concentrate on pumping muscles. If you do not know your body fat%, read How to measure body fat.

Whatever your goals, the most important thing for you in the consumption of food should be eating right before a workout and nutrition after the workout as 30 minutes before and after training the muscles are most sensitive to protein intake (anabolic window.)

In terms of training, they may not differ greatly depending on the purpose (to burn fat and build muscles.) Weight training and strength training are equally effective to cope with both tasks.