Ab Exercise Tips

by Mick Hart

Bodybuilding is really beginning to piss me off and you might even describe the feeling as having haemorrhoids. I am constantly being swamped by journals and articles about how poor physique standards have become and what really gets at me are the concerns about professional contests judging results.

I have been around the bodybuilding scene for many years now and have experienced a number of changes at competition level. There is no doubt in my mind that the standards have hit new levels for everyone concerned in an event and that the evolution of my sport continues and that the results seen will always get better.

Although always having a private opinion as to who should or should not have won or been placed. Despite suggestions and offers, I have never had either the conviction or more important the courage to judge others.

Thus the following notes are in no way a criticism of those braver souls whom set themselves up as easy targets when they sit on judging panels, the results of which can make or break physique careers in the competitive jungle of the body beautiful, with all its commercial offspring’s. Advertising, sponsorships, film careers even FAME.

To be honest I haven’t got a clue what exact percentage of bodybuilders actually train with the sole object of competing in physique contests. The answer I suspect is just a tiny minority, with most weight trainers having varied and alternative targets, from rehabilitation, to improving their chosen major sport, get fit or stronger, or simply as most do, to improve their own standard of physique, gain or lose weight, and add some muscle

Arnold was an exception to the rule as he knew from his very first squat and dead lift that he wanted to become the world’s best bodybuilding champion. The normal guy in the gym bodybuilder these types of physique contests are something that figures in the very backs of their mind and probably get really pissed off with their over coverage in the muscle mags. In fact if you look around most gyms there is probably only one guy who is suitable for this type of competition even if it only is only at local level. (Coming soon Part 2)

About the Author:

Produced By Leading UK Bodybuilding And Anabolic Steroid Expert Mick Hart. Learn how to Get Lean Muscle at Micks New Blog

by caleb lee

If you want to build a monstrous chest and massive arms then this short article will show you exactly how you can accomplish that… without… spending any extra time working those specific muscles out.

In fact, I will explain how you can build muscle on your chest and arms by working your LEGS!

Does this sound like I don’t know what I’m talking about?

Many weight lifters bodybuilders may think so. But most of them have really small arms and an unimpressive chest.

You see, the problem is that most weight lifters spend too much time doing isolation exercises for their arms and chest in a futile attempt to build a massive upper body…

Are you wondering, “Why is this bad?”

This is bad because a primary factor of muscle growth is making sure you jack up your levels of testosterone, growth hormone, and other “body chemicals”… this is what signals your body to “grow more muscle!”

The absolute best way to raise the levels of these chemicals in your body is by intense exercise that involves your WHOLE body (or as much of it as possible)… and not just certain parts (like you would do with pure isolation exercises for your arms or chest).

So when weight lifters spend too much time doing lots of different workouts for their arms (curls, etc)… and lots of different exercises for their chest (bench, flies, etc)… they’re only working out small muscle groups and not putting their whole body under enough stress to signal muscle growth. (are you making this same mistake?)

So what’s the answer?

The answer is to work out ALL of your body as much as possible. Especially the biggest muscles of your body. Like your legs and back and THEN your chest, arms, etc.

The best way to do this is to start with compound (multi-joint) exercises like the Squat and deadlift before moving on to isolation exercises like specific arm exercises (curls, etc) and chest exercises (dumbbell flies, etc).

So, if you’re ready to stop fooling around on exercises that are just wasting your time… and you want to build a shirt-popping chest and monstrous arms (like “Ahnold”) then you need to work out your whole body — and don’t forget the LEGS… follow the guidelines in this article and you’re sure to start building muscle fast almost overnight!

About the Author:

author Caleb Lee can teach you a lot about building muscle. His website will sways you ways to build muscle fast.

by Amy Nutt

We see all of the infomercials on TV talking about the different types of exercise equipment and how each one is so much better than the rest. It then provides you with a 1-800 number throughout the infomercial wanting you to buy the product and may even offer you a special deal for ordering during the broadcast. There is, however, a piece of exercise equipment that is rather affordable and can actually yield results. As simple as it may seem, it is in no way boring because of the many different exercises associated with it. It comes in different colors, brands, and even sizes. So what is it? Believe it or not, this piece of exercise equipment is the exercise ball.

The exercise ball works the body’s core. By toning this area, the rest of your body receives additional support and stability. In other words, it improves your overall balance. The exercise ball has become a very important part of core workouts and has resulted in another one of those revolutionary ways to tone and strengthen your body.

Now you’re probably wondering why there are so many companies selling expensive physical therapy products when something as simple as a ball can provide results. Well, that is more or less up to companies selling these units. As for you, the exercise ball gives you another possibility toward strengthening your body. This giant inflatable ball is strong enough for a person to sit on, lie on, and lean on. The idea is for you to be able to balance yourself upon it without rolling over. What this does is put your core muscles to work, which in turn strengthens them. As for what exercises you can do with an exercise ball, there are books and videos available and even gyms conduct exercise ball classes for core training. Some of the most basic exercises involve sitting on the ball and doing what resembles sit-ups or even doing pushups against the ball while keeping it stable.

However, as simple as it sounds to buy a large rubber “ball,” There is a little bit of work involved because exercise balls certainly don’t come in just one size. The most common sizes are:

30 cm for those under 4′6″

45 cm for those 4′7″ to 5′3″

65 cm for those 5′4″ to 6′0″

75 cm for those 6′1″ to 6′7″

Many of these exercise balls are burst resistant and their firmness can vary. It is up to you what kind of firmness you need because everyone’s comfort level varies. Also, your height is going to determine what size you need. That means your exercise ball preference is going to be different than the person next to you. They may be of a different height and require a different firmness, so you probably won’t be able to borrow their exercise ball if you need to at any time.

There are so many different variations that it can actually be a tough decision. It is also possible to find an exercise ball with feet, so not only is the selection vast, but they are actually pretty fun. The exercise ball can make exercise anything but boring when working on those external and internal obliques and the abdominal muscles. Your core muscles are what transfers power between the upper and lower portions of your body and there are so many exercises that can be done to get your body in shape. That definitely eliminates the need to call that 1-800 number to buy that super expensive piece of therapy equipment when an affordable piece of equipment like the exercise ball is so easy to obtain.

About the Author:

Source 1 Medical is the Web’s leading physical therapy equipment and massage therapy equipment supplier. Offering a wide variety of physical therapy supplies, massage tables, and medical and rehabilitation products.

by Caleb Lee

Is there really a secret to building muscle fast? Yes. And if you read this article right now, you’ll learn it and be able to apply it IMMEDIATELY so you can start getting the gains you want.

What I’m going to share is not really a secret, per se. It is almost common knowledge. But because so many people know this information and yet don’t apply it — I’ve decided to call it a secret.

I can hear you thinking, “What is the secret already?”

It’s only 4 letters long. R-E-S-T. Thats how you build muscle. You don’t build muscle when you’re in the gym… sweating… straining and lifting weights!

In fact, lots of people overtrain because they don’t realize that it’s just as important to make sure you recover as it is to train hard in the gym.

So how can you benefit from this secret and start building more muscle today?

1. Get a good nights sleep every night. Try to sleep at least 5 hours a night… and 8 hours is best if your’e training really hard (like you should be!)

2. Eat A LOT — most people can’t gain lean muscle because they don’t eat enough. Especially if your’e a hard gainer you have to eat, eat, and eat some more. Definitely increase your intake of proteins (an easy way to do this is to drink at least one protein shake a day).

3. Stretch your muscles (this helps with bloodflow which leads to growth!). And an added benefit is that you’ll probably be less sore!

I know what you’re thinking… “It can’t be that simple to build muscle!” Well, it just could be that simple for you.

How can you tell?

If you feel like you’ve hit a plateau… like you’re banging you head against a wall just trying to get a little more gains… if you’re bored with your workout… or you’re not growing as fast as you used to, then there’s a strong chance you might not be getting enough of this “Secret”. If this is true for you, then just increasing the quality of your rest could be just the ticket to start seeing more muscle mass.

About the Author:

author Caleb Lee will teach you a lot about building muscle. His website will show you how to build muscle fast.

by Evan Beartoes

Have we not heard the word back pain so often that it is as common as influenza affecting most Americans and individuals everywhere? We stretch, bend, jog or swim to keep fit and healthy. But we seriously consider visiting a doctor or chiropractor when our daily routine becomes a hurdle. Bulging disc is a common condition affecting young and aged population in our country.

Neuro physicians recommend stretching exercises to ease Bulging disc. We first need to go over the anatomy of the back to comprehend how herniated discs affect the back and cause chronic pain. The backbone is a curved bone ‘S’ shaped structure. Vertebrae are stacked one on top of the other starting with the S1 to Lumbar L1 discs and concluding at the sacchrum and coccyx. The vertebrae are lined as building blocks of the back cushioned by soft-jelly like material that enables the back to absorb shock and injury to the back. The jelly like mass is in-between each vertebrae, it covers the circumference of each vertebrae.

Bulging disc is caused when the jelly like substance protrudes out of the vertebrae. Affecting all individuals young and old alike it results in chronic pain on the left or right side of the back. Occurring over a time period it affects the lower back or lumbar region. When the bulging disc is pinching a nerve surrounding the spinal cord, it causes pain or commonly called sciatica. Modern techniques like MRI’s are also used for diagnosing Bulging discs.

Treatment for bulging disc prescribed by physicians includes heat or cold therapy along with cortisone injections. Bulging disc can be treated by stretching exercises, physical therapy or yoga. Pseudo gout is a condition that is thought to be inherited and affects the parathyroid glands. It is important to note that pseudo-gout can be mistaken or misdiagnosed for rheumatoid arthritis. A bulging disc is characterized by the soft mass slipping from its nucleus and protruding into the nerve region adjacent to the spine. This causes pain and results in sciatica affecting the left or right side of the back.

When uric acid deposits between the joints it results in a condition call Gout. Severe back pain can be caused by either Pseudo gout or gout. The back is rarely affected by rheumatoid arthritis but it may affect the spine resulting in a condition known as myelopathy. Causing severe weakening of the tendons and ligaments that connect the vertebrae and it eventually leads to neck and back instability. This is very serious and at times life threatening condition.

Stretching exercises and yoga can alleviate the bulging disc condition. Individuals with chronic back pain due to bulging disc or herniated disc have found relief with simple stretching exercises. Different forms of yoga like knee rolls, knee lifts, pelvic twists, and sit ups can help low back pain. The goal of yoga or any back exercise is to strengthen the abdominal muscles to compensate for the loss of function of the vertebrae. Some of the common yogasanas that are recommended help in stretching the back and improve circulation to the vertebrae. Although caution is advised when embarking on bending and stretching exercise and should be done with help of a therapeutic and trained yoga expert.

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Say goodbye to your problems of thoracic back pain. Download your FREE report on how to relieve your back pain today! Also find how back pain caused by allergies and begin getting relief you need today.