A classic back builder. Always remember to do your chins!

Weight lifting exercise position
1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position.
Execution
1. Pull your body upward in a vertical line, keeping your elbows back. Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you.
2. Gently lower your body down until your arms are straight and repeat.
3. Keep the movement fluent, slow, and controlled.

This weight lifting exercise is a pure muscle building exercise. Have you seen those people who.s back muscles seem to hang out their sides? Well, this is exercise that is responsible for those thick slabs of beef! This one.s a must if you want to build a thick powerful back.

Exercise position

1। This exercise can be done while on a block or bench। Grab a barbell with your hands placed about 24" (60cm) apart and remove the bar from the racks.

2. Place your feet at shoulder width and keep them flat on the ground.
3। Slowly bend forward at the hips keeping your back flat.

4। Slightly bend your knees and keep your head as high as possible। Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward।

Execution

1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.
2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench.
3. Keep the movement fluent, slow, and controlled.

Leg press exercise position

leg press is a fantastic mass builder
1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.
2. Your head should be straight and slightly angle your toes outward.
3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.

Execution
1. Slowly bend your legs, allowing your knees to travel towards your chest.
2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened.
3. Keep the movement fluent, slow, and controlled.

Squats

Squats must be performed if you want to build large, powerful legs.

1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat
footed, try placing a two by four block of wood under your heel to improve balance.
2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.
3. The bar should be resting comfortably across your trapezius muscle.

Execution
1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.
2. Slowly straighten your legs and return to the start position. Keep your head level at all times.
3. Keep the movement fluent, slow, and controlled.

Ever wonder why some people just keep growing and growing? No matter what these people do, they just seem to build more and more muscle. Ingesting the proper amounts of nutrients that is optimal for your body type will get you on the road to building power and size, quickly.
This is an essential component to building muscle and must be in place if you ever want to build a muscular body. It doesn’t matter if you are gaining lean body mass or losing body fat, you have to know exactly what your putting into your mouth.
To find your optimal nutrient intake you must first find your base caloric intake. From there, slowly increase the amount of quality calories your ingest per day until you start gaining at your desired pace. This is one of the true keys to building muscle.
Believe once you start feeding your body the right amount of calories, protein, carbohydrates, and fat, you’ll grow like wildfire!
Here’s a quick way to do it.
First, take your body weight and multiply that by 17. If you weight 176 pounds, multiply that by 17 and you’ll get roughly 3,000 calories. This is your base caloric intake per day.
Secondly, you will break down your base caloric intake into optimal amounts of macronutrients you will need to start growing. Macronutrients are protein, carbohydrates, and fat. You will need to determine how much protein, carbohydrates, and fat you need to start.

.Determine The Amount Of Protein You Need To Achieve Your Goals.
A weight lifting diet will contain 20% to 30% protein. 25% of your weight lifting diet be made up of protein. Remember that one gram of protein is equal to 4 calories.
To find out how much protein you need in your weight lifting diet, simply take your desired caloric intake that you figured out above and multiply that number by your desired protein percentage (25%).
Use that number and divide it by 4 which will give you your new daily protein requirement in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following protein requirements:
3,000 x .25 = 750 / 4 = 188 grams of protein per day.
If you are eating 6 times a day (which you should be doing), you will need 188 / 6 = 31 grams of protein per meal

.Determine The Amount Of Carbohydrates You Need To Achieve Your Goals.
A weight lifting diet will contain 55% to 65% carbohydrates. 55% of your weight lifting diet be made up of carbohydrates. Remember that one gram of carbohydrate is equal to 4 calories.
To find out how much carbohydrates you need in your weight lifting diet, simply take your desired caloric intake (as above) and multiply that number by your desired carbohydrate percentage (55%).
Use that number and divide it by 4 which will give you your new daily carbohydrate requirements in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following carbohydrate requirements:
3,000 x .55 = 1,650 / 4 = 413 grams of carbohydrates per day
If you are eating 6 times a day, you will need 413 / 6 = 69 grams of carbohydrates per meal

.Determine The Amount Of Fat You Need To Achieve Your Goals.
A weight lifting diet will contain 15% to 25% of fat. 20% of your weight lifting diet be made up of fat. Remember that one gram of fat is equal to 9 calories.
To find out how much fat you need in your weight lifting diet, simply take your desired caloric intake that you figured out above and multiply that number by your desired fat percentage (20%).
Use that number and divide it by 9 which will give you your new daily fat requirement in grams.
For example, if you need 3,000 calories to gain an extra pound of body weight per week, you will need the following fat requirements:
3,000 x .20 = 600 / 9 = 67 grams of fat per day.
If you are eating 6 times a day, you will need 67 / 6 = 11 grams of fat per meal
Once you figure out your base caloric intake, you simply determine your meal plan. Break your meals down into breakfast, mid morning, lunch, mid afternoon, post workout and dinner.
Once you find your base caloric intake, simply increase the amount of calories you consume by 300 to 500 calories per day until you start gaining at your desired pace.
For example, let’s say you start out consuming 3,000 calories per day. In order to start gaining 1 pound per week, you need to add in an additional 500 calories or 3,500 calories per day to start gaining a pound per week.

like most of my weight training routines. You see, forearms are a very small and complex set of muscles. They are used constantly doing light and heavy work. It’s because of this that you have to train forearms in a very different manner. Of course, the principles of correct training techniques apply but if you truly want strong and powerful forearms, your going to have to start training them in such a manner as to make them work hard, heavy and briefly.
So, if you are wanting to build and strengthen your forearms, start using your natural grip strength on dead lifts, barbell rows, chin ups, and other pulling movements. Once your forearms give out, drop the weight. Over time, you forearms will get stronger and stronger and will start to develop.
Now, as for your forearms workouts, you will only need one per week. Since your forearms are a small muscle group and are worked for your curling and pulling movements, you only need one direct workout per week. If your really serious about developing your forearms and want to build them up, you have to start training them first and foremost in your weight training program. That is, if your weight training workout schedule is something like this:
Monday: Back and Shoulders

Tuesday: LegsWednesday:

Rest

Thursday: Chest and ArmsFriday:

Rest

Your new forearm program will look as follows:
Monday: Forearms and Shoulders

Tuesday:Legs

Wednesday: Back

Thursday: Rest

Friday: Chest and Arms

Saturday: Rest

Sunday: Rest
This way, you prioritize your forearms and give them the mental and physical energy they need for hard and heavy workouts with plenty of rest time. By the time back comes around, your forearms should be good to go. However, if you find they are still sore, try training them on Thursday instead of Wednesday and move chest and arms to Saturday. You might have to play around with the dates and workout times but just remember to train your forearms first and foremost, give them plenty of rest and do plenty of heavy rows, pull downs, and dead lifts, without any wrist straps and I’m positive you’ll see a big difference in the way your forearms look and feel.
Listen, you don’t want to keep working your forearms day in and day out because they’ll never grow. Here’s what you want to do:

• Concentrate on strengthening your forearms for compound movements such as dead lifts, barbell rows, pull downs, rows, and chin ups, minus wrist straps;
• Train them first and foremost in your weight training routine using a forearm specific training routine;
• Train your forearms directly once per week;
• Make constant improvements week after week in all of your forearm specific exercises

Once you follow the above noted points, you should start to see some improvement. One more point is to make sure you add more calories to your diet. A word to the wise - Your not going to get big and strong by cutting most of your calories. It’s just not going to happen. You want to start eating calorie dense foods packed full of grade A muscle fuel (carbohydrates), and muscle building material (quality protein sources). Follow a proper diet with the above noted elements and your forearms, as well as the rest of your body, will explode overnight.
As for a forearms workout routine, try the following sample workout routine:
Hammer Curls
Warm up: 1 x 20 reps

Set one: 1 x 10 reps

Set two: 1 x 8 reps

Set three: 1 x 8 reps
Reverse Barbell Wrist Curls
Warm up: 1 x 20 reps

Set one: 1 x 12 reps

Set two: 1 x 10 reps

Set three: 1 x 10 reps
Wrist Curls On A Bench

Warm up: 1 x 20 reps

Set one: 1 x 12 reps

Set two: 1 x 10 reps

Set three: 1 x 8 reps

This is a sample forearm routine that will get your forearms on the road to growth. Now, you have to remember, as with any weight training routine, you have to constantly improve with each and every workout. This is the number one aspect to building muscle and

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well.
Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.
Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years.
To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up.
What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers.
Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy.
Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain.
Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans).
Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep.
Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain.
An all carbohydrate snack, especially one high in sugar, is less likely to help you sleep. It will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low, you might wake up and not be able to fall back asleep. Also, you will miss out on the sleep-inducing effects of tryptophan.

The basic foundation for a healthy individual starts from his foetal stage with proper and healthy nutrition derived from his or her mother. Hence, a pregnant woman's diet stands atop all diets.
Your food shall be your medicine. Ayurveda has postulated the rold of food and especially nutritive foods for maintaining health as well as cure of diseases. Nutrients are necessary for the proper functioning of mental, physical, metabolic, chemical and hormonal activities. The body is like a machine that will repair and rebuild itself provided proper nutrition is provided by way of food.
Sumptous nutrition is available in fruits and vegetables. Fruits have the capacity to give all that a body needs.

"Trouble building your legs? Try this and you'll have a brand new pair of legs "

Building large, muscular legs is someting we all want. A well built body is never complete without a pair of well developed legs.
However, attaining the necessary size for the legs can be a difficult task, in order to get a large pair of muscular legs, your gonna have to work hard.

The point is, that if you want to get strong, muscular legs, your going to have to work them HARD. Once you get into the groove and start working your legs hard, you whole body will start to get stronger.
If your up to it, use this workout to get your legs on the road to growth. Believe me, if you can get through these workouts and stick with it, your legs will grow.

Exercise 1
Leg extensions
1 set of 20- Warm up
1 set of 15
1 set of 12
1 set of 12
Increase the weight with each set but remember to keep the repetitions strict. You want to squeeze at the top of the exercise. This is your warm up exercise.

Exercise 2
Squats
1 set of 25- Warm up
4 set of 20- use about 60% of your max
For the first two work sets, rest for about 50 seconds in between sets. For the last two sets, rest for about 1 1/2 minutes.

Exercise 3
Leg Press
4 sets of 50 repetitions
Use anywhere from 40% to 60% or your max leg press.
This is a very tough part of the leg routine and remember to breath throughout the exercise. It's not a race so keep you reps smooth and controlled.
Try not to lock your legs out on the top part of the movement. Keep your head straight and level and concentrate hard.

Exercise 4
Hack Squats
3 sets of 12
Use a light weight for this exercise and keep constant pressure on the quadriceps. Keep your feet shoulder length apart.
For the first couple of workouts, you might not be up to doing this exercise. Try and do at least one set and work your way up to three.

Are you training like crazy with little or no results? Want to get stronger? Want more muscle?

If you're really serious about your training program and want to improve your current routine, you can achieve more strength and muscle mass by simply adjusting your daily workout schedule.
Not talking about a drastic change but a couple of minor adjustments that can literally change your body overnight. Well, not exactly overnight but a lot sooner than what your doing now.
These adjustments allow your body to recover a lot sooner and get the right nutrients to your lean tissues at the optimal times for maximum results. That's right, these adjustments will allow you to get the most out of your training session that will help to drastically improve your current training regiment.
On workout days, consume a protein drink consisting of 30 to 40 grams of protein with some complex carbs one and half hour before my workout.
- Immediately after workout, consume another protein drink consisting of 40 grams of protein and 75 grams of fast acting carbs.
- 1 hour after workout, consume a post workout meal consisting of high quality protein and carbs.
By consuming a protein and carb drink immediately after training you basically kick start the recovery process. When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear.
Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.
Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.
This is how it works. Once you start to workout, your growth horomone, testosterone, and cortisol levels begin to rise. TO keep it simple, cortisol is a hormone that is secreted during intense physical stress.
It's job is to maintain a tight control regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates, and fats. It puts your body in a catabolic state. This means, no muscle growth.
The longer you stay in the gym, the higher the cortisol levels, so this is why it's so important to try and keep your training sessions under 60 minutes. The longer you stay, the worse it gets.
As you progress with your workout, your growth hormone and testosterone levels will eventually hit a peak while your cortisol levels continue to rise. You don't want this, you want to stop the rise in cortisol levels and get your growth hormone and testosterone levels back up.
Once you stop your workout, your body is pretty much in a catabolic state. That means, your cortisol levels are rising and your growth hormone and testosterone levels are declining. You need to get your body into an anabolic (growth) state as soons as possible.
To do this, you need to immediately get something into your system as soon as possible once your training session is over. This will halt the rise in cortisol and stop the fall in growth hormone and testosterone levels. About an hour after your training session, you need to consume a muscle building meal consisting of quality protein and carbs. This will put your body into an anabolic state.
This next tip is very important so read carefully. If you don't consume some quality protein and carbs immediately after training and consume a post workout meal, your body will stay in a catabolic state for another 10 to 15 hours which means your body is not growing. It will remain in a catabolic state. You don't want this.
Ingesting protein and carbs right after a hard workout will be your window of opportunity and the most optimal time to ingest protein and carbs. I cannot stress the importance of ingesting protein and carbs upon completion of your workouts.
This is your golden opportunity for building muscle, this will help you put you on the road to building hard, strong muscles. You see, after you have had a gruelling workout, your body is in a state of havoc. The body is starting the repair and growth process of muscle tissue.
You can greatly enhance this recovery process by consuming protein and carbs after your workout.
If you want to build muscle, always consume a power drink that is rich in protein and carbohydrates after your workout and include it in your diet.
Here's a sample drink:
1 ½ cup strawberries1 cup low fat strawberry yogurt1 to 2 scoops(2oz-4oz) vanilla proteinpowder- 22 to 35 grams of whey protein1 tbsp honey1 ½ cup low fat or 1% milk1 cup orange juice5 grams creatine monohydrate (optional)
Blend all ingredients in a blender until smooth.
There you have it.
Adjust your trainig routine to:
1- Consume a protein and carb drink one and a half hour prior to working out;
2- Consume a protein and carb drink immediately after working out;
3- Consume a muscle building meal one hour after your workout.
These simple adjustments can mean the difference between growing alot and not growing at all.

"Tips on how to build bigger arms with these effective arm exercises"

This arm routine is designed to pump the entire arm up. The feeling is absolutely great because the entire upper arm is pumped with blood. With this routine, you will superset biceps and triceps.

Exercise 1
Standing barbell curls super setted with close grip bench presses
Warm up 1 x 20 reps

First set: 1 x 12 reps

Second set: 1 x 10 reps

Third set: 1 x 8 reps

Fourth set: 1 x 8 reps
Remember to progressively add more and more weight to the exercise. On the very last set, you should be reaching total failure for the last couple of reps on both, barbell curls and close grip bench press.

Exercise 2
Seated alternate dumbbell curls super setted with standing triceps extensions
First set: 1 x 12 reps

Second set: 1 x 10 reps

Third set: 1 x 8 reps

Fourth set: 1 x 8 reps
Progressively add more weight for each set but don't take this exercise to failure. You want to pump the muscle up and fill it with blood.

Exercise 3
Preacher curls super setted with Lying triceps extensions
First set: 1 x 10 reps

Second set: 1 x 8 reps

Third set: 1 x 8 reps
Progressively add more weight for each set but don't take this exercise to failure. You want to pump the muscle up and fill it with blood. By this time, your arms should be getting a good pump.
Remember, your arms will get all the heavy training they need from core exercises such as bench presses, shoulder presses and heavy barbell bent over rows.

"How To Increase Bench Press"

“How to Add 20, 30, Or Even 40 Pounds To Your Bench Press - The Real Secret To Building A Big Bench Press”

Yes, you can add some serious poundage to your bench press, provided you do it right. It is very important one for those of you who want to really improve your bench press or incline press. In the gym, it is very rare that you see someone do the bench press in a manner that is conducive to growth. Its mean, really, it takes time to develop a solid bench press and patience is the key, as well as the knowledge it takes to really blast your bench press. However, when you go to the gym, you see impatient young trainers wanting to bench press 500 pounds over night. Its incorrect form, bad technique, wrong positioning, and most of all, poor exercise choices. It is the choice of exercises that ultimately leads to a poor bench press.

Now, when someone who really understands the movement of the bench press, they are usually pressing some very impressive weight. Usually, their form and technique is down to a science with nice, fluid movements. However, it’s not only the persons form and technique that is impressive; it is their choice of exercises.
You see, a big bencher’s weight lifting program is very structured. It may seem very simple but the truth is, they always have a system in place with very specific exercises. These exercises are the staple of a strong bencher and the real strength lies within those very exercises. Actually, it’s not really the bench press itself that generates the power of the bench; it is the supporting exercises that build overall, upper torso power.

Ok, before you toss this idea out the door and hit the back button. All big bench pressers’ will rely on core exercises that generate a tremendous amount of power. The bench press alone is not the actual exercise that generates the power; it is the strength exercises for the shoulders and triceps that build the core power. I mean, the pectoral muscles are the targeted muscles in the bench press, but not the only muscles involved.
Now, there are some core exercises that I’ve tried that have a direct tie to a big bench press. And it’s these exercises that will actually help generate a big bench press. These exercises are the real secret to building a big bench press. Yes, it is the core exercises that will generate a huge bench press.

The core exercises to help build a large bench press are the front shoulder press and close grip bench press. Yup, simple right? Well, it’s not that simple because most aspiring trainers do this all wrong. Here’s where they screw up. It’s the lack of understanding that these exercises must be done in a manner that allows for the maximum recovery between exercise sessions. This is the only way to get strong. And it’s this impatience that is directly responsible for a poor bench press. By bench pressing 2, or even 3 times per week, you are sabotaging your efforts and you won’t get anywhere. Alright, here’s what you want to do if you want to really gain on your bench press. You should be training each body part once per week, putting priority on the front shoulder press, close grip bench presses, and the bench press. All of your efforts are going to be aimed at getting stronger in each of these 3 exercises. Cut out all isolation exercise such as cable cross overs, bent over cable laterals, triceps kick backs or anything else that doesn’t involve two or more muscles. All you want to do is concentrate on three exercises

• Bench Press;

• Front Shoulder Press;

• Close Grip Bench Press.
The bench press should be done first and foremost in your weight lifting routine. Shoulder presses should be done about 3 to 4 days after training chest. I usually train triceps with chest. So, I do the bench press, followed by triceps and biceps. I take a days rest following chest and arms, train legs, than hit my shoulders and back. Here’s a sample routine:

Monday:Chest and arms;

Tuesday:Rest

Wednesday:Legs;

Thursday:Shoulders and back;

Friday:Rest;

Saturday:Rest

Sunday:Rest

Monday:Repeat

Remember, this is what you should do and you can play around with the weight lifting routine. Such as:
Monday:Chest and triceps;

Tuesday:Rest

Wednesday:Legs;

Thursday:Shoulders;

Friday:Back and biceps;

Saturday:Rest

Sunday:Rest

Monday:Repeat
The important thing to remember is the recovery times. You want to allow 3 to 4 days recovery between front shoulder presses and the bench press. This is the key. Exercise choice is vital to a big bench press.
For chest, you want to do the bench press first and foremost. Not do more than 3 exercises for chest.

• Bench press; followed by

• Incline bench press; followed by

• Flat bench fly of dips.
Your exercise progression for the bench press should be:
Warm up: 1 x 20 reps

Set one: 1 x 8 reps

Set two:1 x 8 reps

Set three: 1 x 6 reps

Set four: 1 x 6 reps
This is it. Do not do any more.
Warm up: 1 x 20 reps :

60 pounds or 30% of your max;

Set one: 1 x 8 reps: 95 pounds or 45% of your max;

Set two: 1 x 8 reps: 125 pounds or 60% of your max;

Set three: 1 x 6 reps: 145 pounds or 70% of your max;

Set four: 1 x 6 reps: 165 pounds or 80% of your max;
This is it. Now, when do you know it’s time to increase the weight? You should be increasing your weight when you can do the last set for 8 reps. So, in this case, if this person can do 165 pounds for 8 reps, they should increase the weight by 10%. Let’s say, this person does 8 reps with 165 pounds this week, next week, they will be using roughly 180 pounds for a target of 6 reps. Once they do 6 reps with 180 pounds, they will target 8 reps the following week, and so on.
As for the other exercises
Incline press:

Set one: 1 x 8 reps - 50% of your max

Set two: 1 x 8 reps - 60% of your max

Set three: 1 x 6 to 8 reps - 70% of your max

Set four: 1 x 6 reps - 80% of your max

As with the bench press, your weight progression will be similar.

Flat bench fly:

3 x 12 reps - moderate weight

Make sure that you don’t go super heavy on this exercise. Feel the stretch and really pump the muscle up.

When it comes to build a nice muscular back, you need to remember a few points. The first thing you need to keep in mind is that the back is a very large area in comparison to the rest of the body and needs different exercises to target different muscle groups.
The second thing you need to remember is that the back needs to be trained hard, next to legs. So, if you want to build a large, muscular back, your going to have to stick to the core exercises and train hard and heavy.
The only way to build an impressive back is to hit it hard and heavy. If you’re prepared to do the work and put in the time, you can build an impressive back fitted with slabs of beef.
Here's a sample routine you may want to use to start you off:
Bent Over Barbell Rows:
This exercise is a pure mass builder and no back routine is complete without it. If done properly, this exercise can add slabs of beef to your back.
1 set of 20 - Warm up
1 set of 12 - Use 50% of your max
1 set 10 - Use 60% to 65% of your max
1 set of 8 - Use 65% to 70% of your max
1 set of 6 to 8 - Use 75% to 80% of your max
Rest about a minute and a half between each set. Form is very important on this exercise so don't increase weight for the sake of increasing the weight. Make sure you perform the repetitions correctly.
Chin ups:
3 to 4 sets of 12
Keep the repetitions smooth and controlled. Rest for 50 seconds in between each set.
If you have a hard time with chin ups, try doing front lat machine pull downs. Remember, your goal is to be able to do chin ups so as you get stronger with the lat machine pull downs, try and work your way up to chin ups.
One Arm Dumbell Rows:
3 sets of 8 to 12
Rest 50 seconds in between each set.
Shrugs
Some people like to do shrugs with there shoulder routine but I prefer to do it with my back routine since it's technically a back muscle.
4 sets of 8 repetitions.
Alright, this should give you a solid starting point for building a large back. Remember to progressively add weight with every second workout or so and your back should grow. However, if you can't perform the exercise with proper form, lighten the load.
The back will only grow if it is stimulated properly. If you use sloppy form, your back won't respond, no matter how much weight you use so make sure you use proper form.

What Are The Best Times To Take Whey Protein

To Really Pack On The Muscle?”
When it comes to taking whey protein, it makes sense to try and consume the whey protein supplement for the best results. If an aspiring weight trainer is just starting out and looking to supplement their diet with a protein supplement, it can be very confusing as to when to take whey protein for best the results.
Whey protein is a wonderful supplement since it contains some great muscle building properties that has one important element that most other protein sources don’t have.
That is it’s digestibility rate. Whey protein isolate for example (the purest form of whey protein), is one of the fastest acting protein sources today.
Once ingested, whey protein isolate can be in your system shortly thereafter.
As well as being one of the fastest acting proteins, whey protein isolate is rich in Branched Chain Amino Acids (leucine, isoleucine, and valine).
These amino acids are very important since they help prevent muscle protein breakdown during exercise and appear to preserve muscle stores of glycogen. In other words, whey protein isolate contains the muscle building properties that most weight trainers are looking for. This is very important to understand.

So, let’s get back to the question: when to take whey protein?
Alright, so now you know that whey protein is 1) easily and efficiently digested, and 2) high in muscle building branched chain amino acids. All we need to know now, is when to take whey protein for the best results.
I’ve done some research and done a lot of personal experiments to see what works best. I’ve come to the conclusion that there are 3 windows of opportunity to put the power of whey protein to it’s best use. Here is what I think are the best times to take whey protein:

• As soon as you wake up;
• 40 minutes prior to working out;
• Immediately after working out.

Let’s take a closer look at each point for the best times to take whey protein.

As Soon As You Wake Up“Get Your Body Ready For Growth!”
Upon wakening, your body is pretty much in a starvation mode. Whether you realize it or not, your body is craving for nutrients and needs these nutrients in order to kick start it’s internal mechanisms to start building and working. Your body is weak and wants protein. The sooner you can get some protein into your body, the better.
whey protein isolate drink mixed with some yogurt and orange juice works best. This is one of the more important times of when to take whey protein.
Now this is very important and one that can really boost your weight training results, OVERNIGHT! Approximately 45 minutes after you’ve consumed your whey protein shake, you must have a full, muscle building breakfast. By doing this, you are jump starting your bodies ability to use the protein effectively and efficiently. Believe me, if you can follow this one little tip, you will soon see your results skyrocket.

40 Minutes Prior To Working Out“Supercharge Your Workouts!”
If you have some pretty intense workouts, your going to stock up on some fast acting, high quality proteins. Whey protein contains high levels of branched amino acids which help preserve muscle stores of glycogen. This is very, very important. Since glucose is the bodies number one energy source, high muscle stores of glucose ensure high, intense workouts.

Immediately After Working Out“The REAL Secret To Building Huge Muscles!
In terms of when to take whey protein, this is the most important time to take in a fast acting protein drink. If you were to only have one protein drink per day, this is the time of day to take it. I strongly suggest that after your workouts, you ingest a fast acting protein source such as whey protein isolate and some fast acting carbohydrates.
Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy.
Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want and secondly, it activates a special enzyme which is essential for glycogen synthesis.
If you want to build muscle, always consume a power drink that is rich in whey protein and carbohydrates after your workout and include it in your weight training diet.
Try using the following drink for your post workout meal.
½ cup low fat yogurt1 scoop(2oz) vanilla whey protein powder- 30 grams protein1 tbsp honey1 ½ cup low fat or 1% milk1 cup orange juice5 grams creatine monohydrate
Blend all ingredients in a blender until smooth. Includes: 590 calories, 45 grams of protein, 93 grams of carbohydrates, and 6 grams of fat.
Remember to adjust the ingredients to match that of your own nutritional needs. Now, like your breakfast, you will need to follow this up with a full muscle building meal approximately 1 hour later. .
There you have it. If you can manage to follow the above noted schedule, I’m 100% positive that your gains will improve almost immediately.