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Thread: 1001 Muscle Building Tips

  1. #171

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    take my hat off to ya bud..ive not logged on here for a good while and c your nearly half way there..keep it up bud..going to find out where i last read to.take care

  2. #172
    Forum Legend UkrainianGuy's Avatar
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    thx bro 540 to go!

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  3. #173
    Amateur Threat knillmic's Avatar
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    Keep em coming man...imagine how long it took to write haha!

  4. #174
    Forum Legend UkrainianGuy's Avatar
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    462. INDOOR ROWING - FOR THOSE WHO DON'T LIKE GETTING WET!
    Once indoor group cycling classes became popular it wasn't long before the rowing enthusiasts jumped on the bandwagon. As with cycling, a lead instructor takes a group of people out on a simulated rowing course. While you won't get the nice cool breeze blowing off the water, you don't have to worry about getting wet, either. If the ergometer (rower) is one of your favorite pieces of cardio equipment, check out a rowing class.

    463. CARDIO KICKBOXING
    For the male readers who think aerobic classes are "just for girls," check out a cardio kickboxing class. These classes combine intense aerobic moves with various martial arts kicking and punching techniques. You'll not only be pushing your cardiovascular system to the max, your self-defense skills will be greatly improved.

    464. STROKING TO CARDIOVASCULAR FITNESS
    One of the most relaxing yet efficient forms of cardio exercise is swimming. Swimming will burn the same number of calories as most indoor activities, while at the same time being one of the best exercises for reducing the stress on the joints. As you can probably guess, floating in water is much less stressful on the joints than pounding on the pavement or even working on a stepper machine.

    465. RUN THE STAIRS
    You don't need expensive cardio equipment to give your heart and lungs a great workout. Unless your gym is on one level, there will be at least one flight of stairs available. Run up them. See how many "up and downs" you can make before you're fatigued. Try to do one extra flight per workout. It won't be long before you can run 20 or 30 flights no problem.
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  5. #175
    Forum Legend UkrainianGuy's Avatar
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    466. YOUR TIME IS THE BEST TIME
    Don't let anyone tell you that there is a "best" time to do cardio. One fo the popular beliefs these days is that doing cardio first thing in the morning is far superior to later in the day. The theory is that because your brain uses cabonhydrate as a fuel source while you are asleep, you'll immediately burn stored fat if you do cardo first thing in the morning. While there is some truth to this, the difference between early morning and late evening training is not large enough to recommend one over the other. Unless you are an early riser or actually prefer doing cardio early in the morning, do your cardio workouts whenever it feels most comfortable.

    467. YOU ARE NOT AN OLYMPIC ATHLETE!
    Every four years doctors see a spike in exercise-related injuries. The culprit is usualy over-ethusiasm brought on by couch potatoes watching the Olympics. Even if you do have the talent to be a world-class athlete, it takes years of training and dedication. Don't march into the gym with a copy of the latest gold metal winner's training program in you hand and try to follow it. Pat yourself on the back for getting off the couch, but ease into exercise at an intensity suited to your fitness level.

    468. SIP, SIP, SIP
    It's easy to forget the simple things when you're struggling through an intense cardio workout. Even something as seemlingly unimportant as sipping water may get overlooked. You may not feel thirst so you don't bother to drink water. Unfortunately the thirst mechanism doesn't kick in until after you're become dehydrated. It's normal to lose four or five liters of water during an intense cardio workout. Make sure you regularly consume plenty of water during your workout. One rule is to weigh yourself before and after your workout. The difference at the end of your workout is water loss. Try to make it up by drinking water.

    469. CLEANING UP - NOT JUST FOR STRENGTH TRAINING
    Nothing is as revolting as getting set to hop on your favorite cardio machine and noticing a bead of someone else's sweat trockling down the console or handles. There is no need for you to join the ranks of the disgusting and inconsiderate. Always wipe down your cardio machine after your cardio workout.
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  6. #176
    Forum Legend UkrainianGuy's Avatar
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    470. SAME DAYS OPPOSITE DAYS?
    One of the most common questions gym instructors answer on a daily basis is, "Should I do my cardio on the same day or opposite days as my weights?" There is no correct answer to this question. Performing them both on the same day will leave you a couple of days off from training each week. Of course doubling up means a longer workout. Conversely, alternating cardio means shorter workouts but more days spent in the gym. Our advice is to experiement and try both, and then decide which one feels more comfortable (or is more practical depending on your daily and weekly time schedules).

    471. TUNE IN AND DROP OUT
    For some, the sights and sounds of a busy gym are all it takes to get motivated. Listening to people talk or work out is all it takes to keep you pumped and committed to your training. For others, however, a workout is a time to turn inwards. If you find the normal background noise of your gym distracting as you plod through your cardio workout, try wearing a set of headphones and crank up the volume on your Walkman or iPod. or perhaps your gym has a cardio theatre so members can watch various TV channels. Either way, tune in drop out, and build muscle!

    472. BETTER SAFE THAN SORRY
    Most modern cardio machines are easy to use. Nevertheless there may be versions that have tricky programming mode or operating technique. Don't risk damage to yourself or the machine by trying to figure things out on your own. If you have any doubt ask a qualified staff member.

    473. THE TALK TEST
    One way to determine if you're overdoing it is to use what is called the "talk test." In simple terms, you should be able to carry on a conversation with someone as you exercise. If you are gasping for breath to the point that talking is difficult, ease it back a few notches.
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  7. #177
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    Default 1001 Muscle Building Tips: Intermediate Exercises & Strategies

    474. ISOLATION EXERCISE
    Once you reach the intermediate stage of bodybuilding (on average four to six months of regular training), you should start doing more isolation exercises. Unlike compound movements. where more than one muscle and joint are utilized, isolation exercises usually restrict the range of motion to one muscle and one joint. Don't abandon compound movements altogether, as you'll still be trying to add muscle size and strength. Instead start adding isolation exercises to develope quality in the muscle mass you have already built

    475. ADD WEIGHT TO BODYWEIGHT EXERCISES
    One way to increase the intensity of your workouts without changing exercises is to add weight to some of your bodyweight exercises. You'll eventually reach the point where your bodyweight is not heavy enough on such exercises as bench dips and parallel bar dips. You may even reach a point on an eexercise as difficult as chin-ups where 15 to 20 reps with just your bodyweight becomes fairly easy. If you're at this stage, try wearing a weight belt or holding a dumbell between your feet or knees when you perform parallel bar dips or chin-ups. For bench dips, have a partner place one or more flat plates across your thighs. You've now turned a warm-up or finishing exercise (which is what these exercises eventually become because of the high reps you can perform) into basic mass movement.

    476. ONE FOR THICKNESS ONE FOR WIDTH
    When designing your back workouts, select at least one exercise for width (pulldowns and chin-ups) and at least one exercise for thickness (rowing movements).

    477. AT LEAST ONE UPPER AND ONE LOWER
    To balence out your chest development, perform at least one lower chest exercise (flat or decline presses) and at least one for the upper chest (incline presses and incline flyes)
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  8. #178
    Forum Legend UkrainianGuy's Avatar
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    478. SWISS-BALL CRUNCHES
    They go by differnt names (Swiss ball, therapeutic balls, resistaballs, etc), but are all essentially the same; a large rubber ball that allows you to target the abs from a multitude of different angles. The simplest exercise is to sit on the ball so that your butt is at the front. With the legs bent, lie back until your torso is parallel with the floor. Place you hands behind your head slowly raise your torso upward as if doing a regular floor crunch. Slowly lower back down until your torso is just below parallel with the floor. Swiss ball crunches have been scientifically proven one of the most effective abdominal exercises. And because of the balance factor, they bring in many of the smaller stabilizing muscles of the midsection.

    479. CHOOSING A SWISS BALL
    Unless you are using one for injury rehab and have been told otherwise by a physiotherapist, use a Swiss ball that forms a 90-degree angle between your upper and lower legs when you sit on it. This will allow for a good range of motion without putting too much stress on the lower back.

    480. AT WORK TOO!
    You don't need to limit your Swiss ball usage to the gym. Many physiotherapists recommend that people use them for sitting at work. Unlike a solid chair, which gives the lower back and abdominal muscles a rest, a Swiss ball forces you to use your stabilizer muscles wven when sitting down, If you want to give your ab and lower back muscles an extra workout as well as improve your posture, get rid of your chair and get on the ball! Now, contrary to what you may read in some exercise magazines, do not perform heavy exercises like supine, curls or shoulder presses on a Swiss ball. Doing so invites injury.

    481. ROMAN-CHAIR SIT-UPS
    Roman chair sit-ups are one of the best exercises for isolating the lower abs. The goal, however, is to perform them like a crunch and not as the name implies, a sit-up. Position yourself on the bench with your feet locked in under the leg rollers. With your hands held to your chest or behind your head, lower backwards until your shoulders are 10 to 12 inches from the bench. Pause for a split second and then rise back up until your torso is just short of vertical with the floor. In effect you are dong the middle third of the exercise. Going all the way down places stress on the lower back, while coming all the way up brings more of the hip flexors into play.

    482. ROPE CRUNCHES
    This exercise is one of the best for targeting just about all the muscles that make up the midsection. Make the midsection do the work - don't rely on the weight of your torso. Experiment with different body positions, both close to the floor and higher up. Don't rock back on your heels, as this will only create unwanted body momentum.

    483. BARBELLS ROLLS
    Although unorthodox, barbell rolls are a great way to target virtually all the muscles that make up the midsection (abdominals, serratus, intercostals). Postion a barbell on the floor with a 25- or 35- pound plate on each side. Lie down and grab the bar as if you were going to do push-ups (except that you wil place most of your weight on the knees and not your toes). Instead of pushing away from the bar you roll it forward and backwards.
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  9. #179

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    Hey UG, what ever happened to the other half of the tips. I am a newby and find them extremely helpful. Thanks for the effort of putting these together.

  10. #180
    Forum Legend UkrainianGuy's Avatar
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    the remaining 517 are yet to be posted... all indue time, it is the most busiest time of the year
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  11. #181

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    That is so true. Have a Merry Christmas and a great 2009. Thanks again

  12. #182
    Forum Leader: Computers/Video Games Nick D's Avatar
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    Thanks UKguy. Im kinda new to the board but I've been working out since 1999
    but never got serious until a few years ago. I've lost body fat but haven't really
    gainned muscle mass that i wanted.

  13. #183
    Forum Legend UkrainianGuy's Avatar
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    Nice first post.. Welcome to MD



    I will be posting some more tips this weekend
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  14. #184

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    awesome list for new people i've been training for the past two years seriously and made some serious gain with help like this... my first four year of working out was so wasted on trying to see how heavy i could go so not worth it

  15. #185
    Forum Legend UkrainianGuy's Avatar
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    Arrow 1001 Muscle Building Tips

    484. SWISS-BALL BACK EXTENSIONS
    Swiss ball back extensions are the next logical step up from back extensions on the floor. The Swiss ball allows for a greater range of motion, and it forces the small stabilizer, muscles of the lower torso to contribute. As you progress with both your technique and comfort, try narrowing your foot stance. This will make it more difficult to balence, providing a better overall workout.

    485. HACK SQUATS FOR THAT GREAT OUTER THIGH SWEEP
    Many people find that after a couple of months of regular barbell squats their upper outer thighs begin to overshadow their lower outer thighs. One way to correct this is by including hack squats in your leg training. Hack squats will add a nice sweep to the outer thighs. Lie back on the hack squat machine and position your shoulders under the pads. With your legs slightly wider than shoulder width apart, feet pointed slightly outwards, lower down to a full squat (thighs parallel to the floor or slightly lower) position. Return to the starting position so that your legs are just short of being locked out.

    486. FRONT SQUATS
    If you find regular back squats stressful on the lower back, or if you want to target more of your lower quads and less of your glutes, try front squats. Position the bar as you would for a normal set of squats but instead of resting it on your traps and back shoulders, rest it across your upper chest, arms, and front shoulders. From here the exercise is identical to back squats. Because your glute involvement is greatly reduced, you'll need to use less weight.

    487. LEG EXTENSIONS
    Unlike squats and leg presses, which stimulate virtually the entire leg region, leg extensions isolate the central thigh. As with most exercises, the key is to not bounce at the bottom or lock out at the top. Also, try pointing your toes in different positions (inwards, central, outwards) to isolate different sections of the quads.

    488. LYING LEG EXTENSIONS
    You'll need a leg extension machine with no vertical back support attached. Sit down in the machine and lie backwards until your lower legs are hanging vertically under the leg rollers and the rest of the body is horizontal. Perform the exercise as you would seated leg extensions. By removing the bend at the hips, much of the stress is shifted from the lower to the upper thighs. This exercise is great during the pre-contest phase of training when you are trying to bring out the separation in your upper thighs.
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  16. #186
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    Thanks,for this post UKRAINIAN GUY.

  17. #187

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    great message in this thread can you reach 1001 though like to see

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