Daily Bodybuilding Tips

Let’s face it we all that one body part that grows at a much slower pace then every other muscle on our bodies and no matter how many different bodybuilding workouts we throw at it those stubborn muscles just continue to lag behind the rest…

Today I’m going to tell you what I tell my clients to do when they come to with a body part that is lagging and that they want to bring up to speed.

Start your bodybuilding workout with your weak body parts.

Seems simple enough but you’d be amazed to hear how many guys I know that complain about having inferior biceps or triceps yet every single workout in the gym they’re training their biceps and triceps after doing a much larger body part like chest or back.

When you target your weaker muscles at the beginning of your workouts you’re hitting them when they’re at full strength not after they’ve been weakened by 12-18 sets of gym work. The obvious benefit of this is you’ll probably be able to push more weight for more sets which will result in bigger muscles and hopefully a more balanced physique.

If beginning your bodybuilding workouts doesn’t yield the results you’re after then you may want to take it a step further and dedicate an entire workout to your weak or lagging body part. be very judicious with this last suggestion because dedicating an entire workout routine to a smaller body part like your biceps, triceps, chest or shoulders could very easily lead to over training.

Unfortunately when we do have a weak or lagging body part our first instinct is to increase the workload of said body part and the result is usually over training which will lead to even small muscles. So i encourage you to move your lagging body parts to the beginning of your bodybuilding workouts for a more balanced physique.

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If you’re looking for a balls out, bodybuilding workout for your chest that’ll make it impossible for you to lift your arms above shoulder level then you’ve come to the right place…

I’m going to tell you about the most most lethal two exercise combination I know of that is sure to inject your chest with some instant growth and quite possibly the best chest pump you’ve had in years!

We’re going to start out this chest bodybuilding workout with a good warm up obviously… BTW I’m going to make this particular post for peeps that are hitting the weights in the gym. Some where down the line if there’s interest I’l write up a post for a a home gym chest bodybuilding workout.

I digress.

I like to begin my chest bodybuilding workout with a warm up of an exercise that will both allow me to push some decent weight and at the same time get a good squeeze at the top of the movement… for me that means hammer strength machine chest presses. Not the one where you lie down on your back skippy but the one where you sit up and press the weight right in front of you. If you’re gym doesn’t have hammer stength machines, you’re working out at a sissy gym.

At the end of this warm up I get in at least one good working set if not two. I usually do 10 reps on the first set and if I’m feeling it, I’ll bum up the weight for a set of 6-8 reps

So we’re all warmed up with some good hammer strength machine chest presses and now it’s time to obliterate your chest with this lethal 2 exercise combo for your chest. I highly recommend you do a compound set meaning one right after the other with no break in between to take full advantage of this chest bodybuilding workout.

The first half of the compound set is a set of close-to-flat bench flyes… I call them close-to-flat bench flyes because I don’t do any type of pressing movement on a flat bench. I know the flat bench press is “king” and the big ego lift and all kinds of other garbage but it also ruins shoulders so I personally don’t do them and yes my shoulders are pretty jacked up. So I don’t do flat… I lift up the bench one or two notches so it’s at a very low incline instead of flat. Much better on the shoulders.

You follow up 10 reps of some flyes with some close-to-flat dumbell or barbell bench presses. By doing the flyes before the bench presses, you pre-exhaust your chest and weaken it considerably for the bench presses. Reach deep and find out what you’re made of because when your chest feels like it’s going to pop open like an over-inflated balloon that’s when growth takes place… that’s when you’ve got to man up and bust out a few more reps.

3 sets of 20 reps

After that monster compound set of chest flyes and chest presses to begin your chest bodybuilding workout I move onto weighted dips. If you’ve never done them before, weighted dips aren’t for sissies. I’ve intentionally packed this bodybuilding workout with exercises that induce huge pumps and allow you to really squeeze your chest at the top of every movement provided you can take the pain!

3 sets of 6-8 reps

I usually follow up the weighted dips with one of two exercises depending on how I feel. If I can’t press anymore weight I do cable cross overs to squeeze every last bit of blood into my chest. If I feel like I can still press even a little weight I opt for elevated (prop your toes up on a bench or something) push ups. both are a great way to end your workout.

Believe me that’s a chest bodybuilding workout that’ll induce growth out of the most stubborn chest out there! Give it a try and let me know what you think.

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Guys if you want to get huge, if you want to add tons of muscle to your frame then you want a bodybuilding workout to get huge.

There’s a big difference between a bodybuilding workout and a strength and training workout and while the latter will give you the foundation to build muscle it’s the bodybuilding workout that will ultimately add the muscle to your frame.

It is important as hell to focus every single workout on getting stronger but it’s also important to recognize that getting stronger doesn’t mean you’re getting bigger; it doesn’t mean you’re adding any muscle to your body.

You add and build muscle when you push your muscles beyond exhaustion and to accomplish that it takes a certain amount of concentration… all to often with strength training the only thing you’re focusing on is moving the weight.

A bodybuilding workout requires intense concentration on your form so you can focus and concentrate the brunt of the weight onto the desired muscle group.

Ideal rep ranges for a bodybuilding workout are 6-8 reps.

The number of sets you will need per exercise will depend on how long you’ve been working out and bodybuilding but 3 sets is always a good beginning point.

The most important thing with a bodybuilding workout is to recognize that just moving the weight isn’t enough… you want to thoroughly exhaust the musclegroup you’re working out that day. I know. I know. Who knew you would have to focus and concentrte during a workout right?

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As far as bodybuilding nutritional supplements go there’s not one out there that I can think of that is more important to adding muscle mass then whey protein.

If you don’t already know your muscles are made up of 2 things: water and protein. Without protein you can spend every waking hour in the gym and your muscles will not grow.

Your muscles need protein to grow.

What you’re basically doing when you work out and lift weights is you’re breaking down the muscle tissue in your body. The only way to repair that broken tissue and for it to grow is to feed it protein when your body is on the mend from one of your stomach-turning workouts.

This is where whey protein comes in and this is why I think that whey protein as a nutritional supplement for bodybuilders is superior to anything on the planet. Because of it’s composition, whey protein is quickly and easily absorbed by your body and this makes it perfect right after a rigorous workout when your muscles have just been annihilated!

If there’s any one thing that you can do to fast track your muscle gains this is it.

Right after you workout your muscles are like a sponge and they’re ready to absorb the first thing you shove down your throat… this is known as the post-workout window of opportunity - the 30-60 minutes following your workouts when your muscles are most receptive to nutrients.

Guys this is how you get big, plain and simple. Annihilate your muscles. Break down your muscle tissue by pumping some serious iron. And following every workout drink about 25-40 grams of whey protein (depending on your size) and some simple and mid-chain carbohydrates to ensure the protein is utilized by your muscles and not burned for energy since there’s nothing else in your stomach to burn..

No joke if you want to pack on some size, hit the gym, hit it hard and take a whey protein nutritional supplement immediately following your workout.

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Several years ago when I was in the prime of what I would later call my bodybuilding career I discovered a training technique that I instantly fell in love with and ultimately became a huge reason why I was able to add a lot of quality muscle to my frame in a short period of time - introducing the pre-exhaustion principle and a pre exhaust bodybuilding routine for your chest.

Pre exhausting your muscles or doing a pre exhaust bodybuilding routine simply means you’re going to do one or two pre exhaust compound sets…

OK so I already said you’re going to be doing a compound set, the compound set (in order to qualitfy for a pre exhaust bodybuilding routine) has to consist of 2 specific exercises and they have to b performed in the same order again to qualify for a pre exhaustion set…

isolation movement followed by a compound movement

Basically the first set of your compound set has to be some sort of isolation movement… Today we’re going to focus on chest so you would do a set of dumbell flyes or cable flyes or pec-dec flyes… basically some type of flye movement to really isolate your muscles and squeeze the blood (and pump!) right into them…

3 sets of 10 reps and squeeze the hell out of your chest when you reach the top of the movement.

This set would immediately be followed by a compund movement… a compund movement is one that involves several muscles so for your chest think bench presses, dumbell presses or any kind of machine press but I would implore you to stick to free weights if you really want to workout and annihilate your muscles.

Shoot for 3 sets of 6-8 reps and go as heavy as possible but be extremely careful because your muscles are “pre exhausted.”

By starting out your set with an isolation movement and squeezing at the top of every rep you’re literally forcing blood and a huge pump into your targeted muscle group and the compound movement at the end of the compound set is just there to make sure your targeted muscle group and the surrounding area is thoroughly annihilated.

There’s really nothing like these pre exhaust compound sets to get your muscles screaming for mercy… add a pre exhaust bodybuilding routine to your exercise regimen today and see for yourself.

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