Leg Muscle Madness

To anyone who has ever picked up a weight – or even thought about it – this four-letter word can take on a variety of different meanings.

For many, legs are the indomitable foundation for which a healthy physique is formed. To a large number of others, the leg day is the one square on the calendar that you painfully dread, the one that you know will require both vigorous effort and agonizing labor.

And yet to many others, legs mean absolutely nothing. Hence, they are woefully neglected.

But nothing looks sillier on a fitness fanatic than a beefy upper torso cemented atop a pair of chicken legs.

So, don’t be that chicken. Take on these painful, gainful exercises that are sure to turn your legs into logs in due time.

Hack Squats: After setting the desired weight, station yourself inside the machine, so your shoulders are flush underneath the pads and your feet are in the middle of the platform. You feet should be at a shoulder length width. Releasing the safety bar, slowly bend your knees, allowing the weight to push your buttocks toward the platform. When your quadriceps are parallel to the floor – or perhaps dip a little lower - immediately reverse the movement, exploding the through an upward motion. Stop just before your knees are locked as you squeeze your legs during the contraction. Try 3-4 sets of 10-12 repetitions.

Leg Presses: Lie down on the machine so that your feet are on the platform. Make sure that your feet are parallel to each other and not pointed inward or outward. Allow the weight to push your knees toward your torso. Stop when your knees form a 90-degree angle. Reverse the movement as you push with your legs, pushing your torso away from the platform. As your legs begin to straighten out, stop just short of your knees being locked. Slowly let the weight bring your buttocks down into the starting position. Try 3-4 sets of 10-12 reps.

Leg Extensions: Sitting on the bench, clasp your ankles underneath the pads, gripping the side handles for balance. Slowly raise the pads, squeezing your quads, and stop the motion when your knees are locked in front of you. Squeeze your quads for a two-count before releasing the tension, allowing your legs to drop to the starting position. Repeat the motion for 3 sets of 12-15 for an incredible burn.

Hamstring Curls: Set yourself face down on the hamstring machine, sliding your heels underneath the pads. Grip on to the handles for balance. Setting a manageable weight, slowly curl your legs upward, so your heels push toward your buttocks. Your feet should be flexed during the movement. Curling upward, the motion should stop when your legs and torso form an angle of roughly 45 degrees. Squeeze your hamstrings during the motion. Slowly release the weight and return to the starting position, as your legs should straighten out. Repeat this movement for 10-12 reps for 3–4 sets.

A leg workout requires optimum intensity, if your intentions are to increase size and strength. Nothing in weight training will wear you out the way a rigorous leg workout will so be sure to provide yourself with ample rest before leg days. Also, legs should be done only once a week to insure time for the torn muscle tissue to recuperate.

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How to Achieve Ripped and Cut Arms - Biceps and Triceps

There is nothing better than having big guns. Our arms the most seen part of our body, and the one thing secret or openly every weight lifter would like are those big, ripped, biceps and triceps that fill out the sleeves to our shirts. A nice horse shoe would look great as you flex your triceps muscles. So, how do we get ripped huge arms? Though most people want great looking arms, they lack the understanding of how to train them effectively.

Three things are very important to understand in how to build ripped huge arms. The first is that your biceps and triceps are considered small muscle groups. The second is the biceps are used in some facet in all pulling motions, and third that triceps are taxed in all pressing or pushing movements. It is important to understand how you are stimulating your biceps and triceps before you even get to isolated bicep and triceps exercises.

Because your biceps and triceps are a small muscle group and used in all upper body movements they need less direct isolation than people think. How many people have you seen who complain about the size of their arms and are doing endless bicep curls and triceps pressdowns.

One of the biggest pressing movements the bench press engages the triceps throughout the entire movement. It is the triceps that often fatigue before the chest muscles ever give out. When you look at the weight and stimulus of a bench press as compared to a triceps extension, you can see overwhelming load stimulating your triceps with a bench press.

Serious ripped arms comes from consistent intense effort in big back and chest movements. Muscle mass is a total sum gain and the bigger the weight and movement the bigger and more ripped the entire body gets. You will get a more ripped and defined triceps focusing on big chest movements than ever doing tons of triceps isolation movements. The best part is you will get a better chest as well.

Important for developing defined muscles is the fatigue factor. Often by the time you get to isolation exercises like curls and extensions, your biceps and triceps are already fatigued and don't have very much force output. We then by performing extra exercises on our smaller muscle groups send our triceps and biceps into overtraining which decreases performance of all strength training exercises.

Don't forget about your diet plan. If you are going to train hard you need to refuel your body for recovery and growth. That means eating carbohydrates as well. The #1 issue in most muscle development diets is too much protein and not enough carbs. For most weight lifters it isn't hard to get their protein shakes in. The problem lies with the fact that your entire strength workout requires 100% carbs for energy. If you don't have the complex carbohydrates stored in your muscle cells you lack the energy need to train at your max. You will always be coming up short with your results.

One more thing about diet, taking an Arginine supplement or Nitric Oxide supplement will support you in achieving larger arms. L-arginine is converted in nitric oxide (NO, NOX) in the body so many products use either Arginine or NO interchangeably. There is some debate to whether NO gives your muscles a pump look, which some swear by and others don't see the instant difference. What isn't a debate that Arginine is the amino acid that supports optimal oxygen levels in your blood stream. More oxygen means more energy for more intense workouts which leads to bigger arms, and more oxygen means greater removal of harmful toxins that destroy your muscle cells. Whether it gives you a pump or not taking a nitric oxide booster will give your muscles and workouts a needed kick.

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Tips to Achieve Ripped Muscles

The challenge has always been for people not just to lose a few pounds, but how do I get ripped muscles and abs. We have all been to the gym and think we look better though the belly still doesn't look the way we want. So instead of making it overwhelming, if you stick to some basic principles it may be the fast track for you to a ripped body. Most people inherently are doing typically one or two destructive simple things everyday that they are not aware of that keeps them from their goals.

1. 5 Small Meals – You may have heard that eating throughout the day is important though do you do it. Eating every 2-3 hours trains your body to burn fat as its major source of energy. Also, 5 small meals shuts off your body from storing fat into your fat cells. If you are not eating every 2-3 hours than every day you are doing something that stores fat and burns away muscle tissue. We know where most people store fat which is their belly or thighs. Meal replacement shakes are bars are perfect quick choices to help get a good meal with our stressful and hurried lives. Make sure your supplement has carbs for energy as protein only bars don't have the energy your body needs to keep burning fat.

2. Drink water and water – Yah, yah, I have heard that before. Though most people know they are supposed to drink water 6-8 glasses a day, the reality is people still don't do it. Making sure you get your water is an essential key to allowing your body to perform optimally. Without adequate water intake you have no chance to get a ripped lean body. If you take products like creatine you need more water as creatine absorbs water into your muscle cells. Water is need for all physiological process including your metabolism to function properly and to remove harmful toxins that damage your muscle cells out of your body.

3. Eat after 6pm – Most people think that they shouldn't eat after 6 pm or don't eat before going to bed. You want to eat as mentioned before every 2-3 hours. If you eat dinner at 6 pm and are up to 10 pm than you want another small snack at around 9 pm. People who starve themselves by not eating after 6 pm burn muscle tissue away all night. Your body needs energy; if you give your body energy in small portions throughout the day your body will reward you with a lean, mean, fat burning machine. Your body doesn't care about the time of day. Also, most people say don't eat a large meal before going to bed it is the large part that is the problem not the meal.

4. You do have do Cardio – Most people who want to rip up typically only exercise with strength training. To develop big muscles you do need to focus on strength training. To support ripping up though, you need to be able to shed extra fat off your body. Interval cardio training is considered one of the most effective ways to raise your metabolism and burn fat. People after doing an interval workout burn more fat during the entire day than any other form of cardio exercise. Interval workouts are short durations of high intensity followed by short durations of low intensity, and then repeated. Proper cardio training is best done with a heart rate monitor and having specific heart rate zones designed for your physiology.

5. Carbs and Protein – Most people attempting to rip up over do their protein intake. You can feel the extra protein going through you because extra gas or issues with your stools. Your body does need protein to rebuild muscle tissue and is essential in each on of your 5 small meals to get lean proteins into your diet. Most people cut carbs because they see the pounds on the scale drop when they do. Carbs absorb water and when you cut carbs your weight loss is coming from water not fat. During strength training your only source of energy is carbohydrates. If you are cutting carbs out of your diet or reducing them to low levels you will never have the energy to train at your max and develop the muscle mass size you want. You want at least 50-55% of your calories coming from complex carbs. As you get more ripped you increase total amount of all carbs, fats, and proteins, not just add more protein.

6. Antioxidants – The harder you train the most energy you produce. Energy or calorie production creates by-products that are toxic if left in the body. Especially, with people who train often and intensely they do not get adequate amounts of antioxidants to remove the harmful metabolic wastes. Metabolic wastes or free radicals left in the body do muscle cell damage and prevent you from developing lean muscle tissue from your hard work. Add a multivitamin with antioxidants or I recommend Meridium XN which is the most powerful antioxidant on the market.

The last thing for one more tip is get your sleep. All your body's adaptations and results occurs while you are sleeping. If today you had the world's greatest diet and fitness program and then got 5 hours of sleep you pretty much wasted al that effort. It is also important to get up the same time everyday including weekends.

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Bodybuilding Tips - Back to the Muscle Buidling Basics

Have you been struggling to achieve your bodybuilding and muscle mass goals? Sometimes getting back to the basics is the key to overcoming your training plateau. Often as we look for the next best thing, we get away from tried and true keys that always work for being successful.

Muscle Mass Bodybuilding Tips

Set Realistic Goals: Too often we set goals that we can't reach or at least in the time frame we have given ourselves. When you set realistic goals it gives you motivation as you complete them, and you can always set more goals to achieve more as you continue. Don't burn yourself out by unrealistic goals. More than just a program: Most people have a program they are following. If you don't stop know and find one to follow. Also, if you have been following the same basic program for a long time find a new one that will give your body a new stimulus. Important to make sure you train your entire body that leaving smaller muscles out only causes a lack in overall results.

With your program, set up from the start how many days a week, how much time per workout, and does that fit into your schedule and the program you have chosen. I see more people stressed because the time they have allocated doesn't support the program they have picked. You have to be committed: I personal feeling is that people quit one step from their results changing. This kind of comes back to realistic goals. Every week and every month isn't going to be the greatest mass building month of your life especially if you are serious and have made this a lifestyle. I believe it is those with faith and what we do on our bad weeks and bad months that make a difference.

Enjoy it: Sometimes we can get so rapped up in the results that we forget to enjoy the daily workouts and the good tasting protein shakes. Bodybuilding is a lifestyle so I find the more you enjoy all the small aspects the better your results are. A positive attitude goes a long way.

Create a flow: Creating a successful training habit during your workout keeps you in the right mind set to get the most out of every set. There is no sense spending all the time training only to go through the motions.

The more you stay in the moment of your training program the greater your results. Bodybuilding is about a lifestyle more than just a 90 minute muscle building workout. I believe the details matter, and the difference in people's results doing the same workouts and same supplements is the little consistent details.

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LG Sciences has New Partnership with World Class Nutrition

LG Sciences (Legal Gear) has made a name for itself as the premier manufacturer of prohormones and other bodybuilding supplements. Now, LG Sciences has teamed with WorldClassNutrition.com (WCN) to offers its customers the best opportunity to achieve their muscle growth and weight loss goals. This unique partnership allows the best avenue for athletes, weight lifters, and all customers to get the products that work available to them in the best way possible.

WCN has been a leader in online nutritional products sales for more than 10 years. The combination of great prices, fast shipping, and effective product and health knowledge has grown WCN into the premier online retailer for bodybuilding and weight loss supplements. What is important to WCN is that its customers get the correct information on supplement ingredients, as well as, the best price.

LG Sciences has now grown its nutritional line to effectively solve all the issues for people wanting to gain muscle and lose weight. People have been making LG Sciences their supplements of choice because of their personal results achieved. Too many supplement brands have huge claims only to fall short. LG Sciences has built its products on reputation and results and that is what carries it today.

Once you start to achieve your results, WCN and LG Sciences understands how important it is to be able to get your products fast and at a great price. The partnership's goal is to make LG Sciences products more available so every customer is never out of their favorite product. WCN will now be able to offer specials of LG Science products that you won't be able to find on any other retailer. This is away of saying thanks to the many valued customers of both WCN and LG Sciences.

WCN is now the premier location for bodybuilding and weight loss results using LG Sciences products. It is so important for people have one resource where they can get their questions answered and be able to trust those answers. With so much false information on the web on supplements and nutritional ingredients, you can trust that the information on WCN is designed from research and for the end user in mind.

If you want to gain muscle mass or lose weight than find the information and products at World Class Nutrition. Once there check out the entire line of LG Sciences' products and chose what is the best product for you. With this great new partnership, you can feel confident that you have the best price and will receive the best service without having to spends hours on the web searching for a retailer.