R.I.P.P.E.D Weight Training Blog

Copyright (c) 2008 Weston Lyon

Today I want to give you a specific meditation. This mediation will help you in your overall life, and it will especially help you get optimal results from your exercise regimen.

Here tis:

1. Find a quiet place to lie down.

2. Close your eyes and start to breathe deeply from your diaphragm. Concentrate on your belly moving up when you breathe in and down when you breathe out.

Concentrate on this for 1-2 minutes…you’ll feel very relaxed and not have a care in the world if you’re truly concentrating.

3. Now, think of the body you desire. Craft it in your mind’s eye.

- What will your abs look like? Toned, ripped, etc.

- What will your shoulders and arms look like? Defined, ripped, etc.

- What will your thighs and glutes look like? Firm, toned, etc.

- What feelings do you get from this? Pride, excitement, happiness, etc.

Really paint the picture in your mind’s eye of what you look like and how you feel.

4. Make the picture you painted bigger and brighter. Imagine it becoming clearer as it grows, NOT pixilated, CLEAR. Continue to breathe deeply as you picture this.

5. Finally, as your picture becomes brighter, bigger, and clearer put a smile on your face and get the feeling inside your body of how you felt on Christmas morning as a child.

This feeling should create a smile on your face. It should feel natural and not forced. This feeling should also make you smile in your gut and down to your toes.

Try this meditation and let me know how you feel afterwards. This meditation is easy to do and should only take you 5-10 minutes depending on how into it you get.

Playing motivational music in the background will help you get into this even more. Be careful though…too much mediation that leaves you feeling like this will bring on results faster than you think. Be careful what you wish for (and imagine).

Do this meditation at least once a day and record how you feel in your journal. How you feel afterwards is extremely important. Write this down and see if you accomplish your goals faster.

NOTE: If you don’t achieve your goals faster with this meditation I bet you’re not consistent with doing this on a daily basis. I’m telling you this before you start so you understand to make this, or any meditation, work you have to make it a HABIT.

Have fun with this and really FEEL yourself like you imagine. Remember, your life is emotion driven…use that to your advantage!

Weston Lyon
http://www.articlesbase.com/fitness-articles/getting-more-from-your-workout-with-meditation-379426.html

Ripped Workout

Technorati Tags: gain muscle, ripped workout, weight training workout

Have you ever wanted to have that great looking body that you can be proud of? Do you want to have big muscles or just a greatly defined body that everyone will admire? Well, you have to remember that just lifting weights in the gym is not enough for you to gain muscles.

You have to remember that there is different exercise programs suited for different people. There are specific exercises for losing weight and burning fat, and there are also exercises designed for weight gain. You will even see exercises for strength training.

If you want to gain muscle mass, then you have to do body building exercises. In body building exercises, you will have a series of exercises in a day and a different one the next day. Usually, body building exercises will have 3 exercise days. On each day, different muscle groups will be targeted. However, the abs should be exercised everyday as this is considered to be one of the most important muscle groups that you need to exercise and it is also one of the hardest.

On day one, the chest and triceps are the muscle groups that you need to exercise. For the chest exercise, you will need to do at least four to five different chest exercises that will target different parts of the chest. The same goes for the triceps. Do 10 repetitions of each exercise with 3 sets.

On day two, exercise the back and the biceps. Four exercises for the back and four for the biceps. Also, do 10 repetitions for each of the exercises for 3 sets.

On day three, exercise the leg, thigh, and butt muscles and the shoulders. Four exercise for the legs, and four for the shoulders. Also, for each exercise, do 10 repetitions with 3 sets.

On each day, you need to have four or five exercises for the abdominal muscles. Sit ups, and crunches are two of the exercises that you may want to

You have to remember that the key in gaining muscle mass is getting adequate rest and eating foods that are high in protein. When you exercise, you have to remember that you are injuring your muscles in a controlled way. When you injure your muscles, it will repair those injuries by adding more muscle tissues. And, in order for the muscles to repair itself, you need to let it rest. Eating foods that are rich in protein, such as beef and soya milk protein will be able to make the muscle repair process faster and also make it stronger.

This is why body building exercises have intervals when it comes to exercising each muscle group. It allows each of the muscle group to have enough time to repair itself.

It is also very important to remember that you should exercise every muscle group stated. Besides, you can’t expect to have a great looking biceps, triceps or chest if the back can’t support it. You also need to exercise your back in order for you to develop the chest, biceps, and triceps. Also, you have to exercise the shoulders in order for you to develop your arms. Everything is connected.

These are the things that you have to remember about body building or muscle gain. Always remember that resting is very important. Allow the muscles you exercised today to rest for two days. Get enough sleep and eat foods with high protein content and you will be able to gain muscle in no time at all.

Tim Staines
http://www.articlesbase.com/muscle-building-articles/things-you-need-to-know-to-effectively-gain-muscle-603607.html

When it comes to fitness, there are many options to choose from. You can do anything from aerobics to muscle training. Each depends on the benefits you are looking for specifically. While aerobics is designed primarily to lose weight, training is used to tone up your muscles and sculpt them. Aerobics and weight training can be combined to maximize the benefits as well.

When it comes to this form of fitness you must take into consideration that the pounds lost, do not necessarily reflect your total success. When you use muscle training in your routine, you are building muscle mass. Muscle weighs more than the fat; therefore you may be getting slimmer even without losing a ton of weight on the scale. Inches lost are usually a more accurate and better indicator when it comes to muscle training. If you are muscle training as part of your fitness routine, another great indicator is muscle tone and definition.

Not only can you train in combination with aerobic exercise, you can also do it all by itself. This can be done primarily for that extra boost of confidence after weight loss. Muscle training alone can help your clothes fit better. This training alone is usually reserved for those who are at the weight they desire, but just want more definition. Sometimes it can be used for those who are underweight. By building muscle mass, they can appear healthier and fitter.

Just remember when it comes to weight training, do not over do it. Unless you are a body builder, too much muscle training or overtraining can make you bigger than you wanted. Your best bet when it comes to such training, is to find a personal trainer. A personal trainer can determine how much and what kind of training will work best for you. Based on what you tell them your goals are, they can devise a training program personally for you. They can develop a muscle training program that targets specific areas and even avoids some, if you wish.

There are many varied reasons that people use muscle training. From weight loss, to sculpting, to building bulk, all use muscle training. There are also many benefits to muscle training as well. A better physique, an extra boost to weight loss, better fitting clothes, and just being healthier are all reasons for muscle training. Including it in your routine is always a good idea if these seem like benefits that you would like.

Mike Singh
http://www.articlesbase.com/non-fiction-articles/should-everybody-do-muscle-training-or-weight-training-94240.html

Weight Training

Technorati Tags: gain muscle, muscle building, ripped weight training, weight training workout

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of “free weights” like barbells and dumbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

Free Weights vs. Machines vs. Bodyweight Exercises

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.

Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Multi-Jointed Exercises

The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.

Here are the basic movements:

* Bench Presses (works the chest, shoulders, tricep)

* Overhead Presses (shoulders, tricep)

* Pull-ups/Barbell Rows (back, bicep)

* Squats (legs, lower back)

* Deadlifts (legs, back, shoulders)

* Bar Dips (shoulders, chest, arms)

They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven to encourage muscle and strength gain unlike any other exercises.

Lift Heavy Weight

To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered “light” if you can do more than 15 reps before muscle fatigue sets in.

Heavy weights stimulate more muscle fibers than lighter weights. It’s that simple. More muscle stimulation means more muscle growth.

Don’t Overtrain

Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:

You don’t give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.

You are setting yourself up for burnout or an injury. You must pace yourself. You want to be able to keep this up for a long time, not burnout before you reach your goals.

Contrary to popular belief, you do not grow while working out; you only grow when you are resting.

Below is an example mass workout.

Wednesday (legs, abs)

* Heavy Squats, leg extension superset

* Seated Calve Raises, 4 strips sets

* Crunches (4 sets of 20)

——-

Friday (chest, shoulder, triceps, abs)

* Flat bench press, incline dumbbell flyes superset

* Shoulder press, side raises superset

* Tricep pushdowns

* Reverse incline leg raises (3 sets of 20)

——

Sunday (back, biceps, abs)

* Wide grip pull-ups, latbar pulldown superset

* EZ bar bicep curl, incline dumbbell curls superset

* Crunches (4 sets of 20)

Nothing fancy, but effective.

Mike Selcsum
http://www.articlesbase.com/muscle-building-articles/weight-training-for-muscle-gain-dont-fool-yourself-this-stuff-works-62004.html

Weighttraining Workout

Technorati Tags: gain muscle, muscle, muscle building, ripped weight training, ripped weight training

I am 16 years old a little over 6 feet tall and 140 pounds. and i don't want to gain much muscle mass.

well, i am a 16 year old gymnast and i gotta admit, im pretty ripped because its the conditioning i do. lets see……. i would say hit the gym and try lifting weights or doing some chin ups using the front hand grip and then switching to back. and at a gym, they gotta have some kind of bar 2 hang on to and on the bar, u lift ur knees and bring them up 2 ur chest. i hope u know wat i mean. those give u nice abs. or at home, u could do some push ups, lunges, calf raises, go running, oblique and bicycle crunches. ( regular crunches don't get u anywhere) trust me on that 1. well, i really hope this helps!!! GOOD LUCK!!!

I am looking for protein supplement or something else that will allow me to gain muscle strength, not mass, while keeping me in the best athletic shape as possible. I am 6' 0" and weigh 180. I play football and run 100, 200, and 400m in track. I dont want the muscle to turn into fat and i dont reallly want creatine.

there are 3

1. protien shakes look for a powder that has a high protien low cholesterol % Wal-mart carries a decent brand of protien poder but there a plenty of others out there.

2. A good multivitamin taken daily will really help your body.

3. I know you said no creatine but if I were you I would try it. It doesn't really make you bigger it just helps heal your muscles after a workout by letting more blood flow in the muscle.

Also muscle won't turn into fat they are 2 completely different tissues, thats like saying an apple can turn into orange juice. Muscles can get alot less tone over time and look like fat but they will never turn into fat.

Im a diabetic and regularly go down my local gym and just wondered if its save for a diabetic to take these Whey Protein Muscle gain shakes or indeed any shakes. I know a lot of these so called muscle building supplements are a load of nonscence and some contain glucose and god only knows what else, but Whey Protein seems ok. Please help. Thanks.

Yes you can but only Whey Protein…Nothing else, because it contains lots of protein and 0-1 grams of carbohydrates, but not Weight gainers or casein’s they carbs range from 19-250 grams of carbs which you really dont want because of your condition…but the best thing to do is talk with your doctor and ask him about it he’ll give you the best advice than anybody in here

I have lost a lot of weight over the past few years, yet I still have body fat still on me. Like on my arms, chest and on my sides. I lose weight by exercising but I have yet to do weight training. If I were to start weight training, how long would it take to see the fat go away and how many times a week should i weight train to get the absolute effect?

try the Lil Jack workout its pretty easy http://www.youtube.com/watch?v=TKCGe2Ezris

starquake,

Well, you've asked a question about a rather complicated joint. The shoulder is built to move in several different directions–rotation, front to back, and up and down, and can do many of these simultaneously.

And all with just three main muscles, which means that they have to do a lot of work. Now, these muscles have several "insertions," that is, they are attached to six different bones, and this doesn't quite include the rotator cuff, four more muscles that work with the deltoids to move that joint–and are susceptible to tears that are painful and limit the range of motion of the arm, so there's a lot to keep track of and to care for.

So,

Go slow with your exercise and improvement. Warm up fully with lighter weights before you attack your shoulders with the big boys. Improve only as you know you can, and let your body tell you when it's time to move up.

If you hurt, stop. Heal before you go on. Don't let some jock who takes chances with other peoples' bodies try to shame you into "working through the pain," or some such nonesense. Pain isn't "weakness leaving the body," it's your body's sign of damage. Pay attention to it. It's the only language it has, and it uses it only when it needs to. Your body doesn't have a sense of humor, so it's serious when it says "ouch."

If you can do 15 reps with any weight, then you can move to the next weight level.

And it's a good idea to [gently] warm up in steps to a weight that you can lift only once, and then back down to lighter weights, also in steps.

So,

Anterior (front) deltoid.

This one is the one that pops out when you move your arm forward. The most common exercise for this one is the humble pushup. The pushup is a great exercise to start with because you use only your own weight, and it's a very stable exercise. You are not likely to lose your balance and tip yourself over, causing injury to yourself. Use it to warm up your anterior deltoids.

You can then move to any exercise that "pushes" your arms and hands out in front of you. Weight bench presses, for example, or put on the boxing gloves and punch a heavy bag until you're winded.

These exercises will work your pectorals as well as your anterior deltoids, readying you for the next step,

Butterflies.

Here's another weight-bench exercise great for the pecs and anterior delts. Grab a pair of dumbells (not too heavy at first. Always begin with weights lighter than you think you should use. You can always work up to your desired weight, but if you injure yourself, you can't heal by going lower. You have to stop and rest until you're ready again, which can take weeks in some cases), lie on your back on the bench, hold the weights up over your chest at full arm extension, and lower them–carefully–out to either side, bending your arms if you must, until your hands are even with your body. Now lift the weight back up to the fullly-extended over-the-chest position. Repeat as often as you can or should.

The pecs work along with the deltoids, so you really should work them at the same time.

Don't forget the one everybody thinks about in chest exercises, the bench press. that one works the anterior delts, too.

OK–the medial deltoids.

[Note: normally in medicine, and thus in anatomy, "medial" means "toward the centerline of the body," while "lateral" means "toward the side of the body." Here, though, "medial" means "middle," so the "medial" detoideus (the formal name of that muscle) is the one in the middle of the three, so it's the one on the outside, if that makes sense]

This one lifts your arm to the side, so grab a pair of dumbells, stand up straight, and lift your arms straight out to each side until they are more or less level with your shoulders.

These also do most of the work in the last third of any overhead lift, so if you do any of the typical standing lifting that we see on TV, you will definitely work the medial delts.

Posterior deltoids:

The famous exercise for these muscles is the bentover lateral raise, also known as the "reverse butterfly." Grab two dumbells, bend over to about a 45-degree angle, let the dumbbells hang in front (which in this position would be "below" your chest or waist), and without bending your arms, lift them as if you were pulling them up and behind your shoulders. They will end their range of motion straight out from your body. Then let them return to the hanging position again.

Now, a word of mild warning about this: this is only half their range of motion. If you want to really work these posterior delts, use only one hand at a time. Bend over as if you were doing the typical reverse butterfly, but raise the one weight to the opposite shoulder, then move it down, out, and up to the straight-out-from-the-body position that the two-handed bentover lateral raise achieved.

This full range of motion will give you a better workout on this exercise.

Now, if you have a weight machine to work out on, you can do the same work in different positions and it won't matter. If you move your shoulders these three ways, you will work the three major muscle groups in your shoulders.

Rowing machines will work the posterior deltoids as well as the latissimus dorsi (it's Latin for "widest part of the back." These are the "wings" that, together with the deltoids, make the male body an upside-down triangle), but do be careful with them as they can be hard on the lumbar spine. If the weight machine will let you stand up and pull the handles backwards, either back and down to either side or, better for the delts, back and out to either side at shoulder level, then use that.

There's no advantage to dumbbells over a weight machine in this exercise.

In fact, the upright rowing motion is one of the best for the entire back, working the trapezius (upper back), the deltoids, the latissimus dorsi ("lats"), biceps, and forearms. Can't beat it for bang for the buck.

Now, only you can figure out just how to do these exercises, how much weight to use, and how to vary them for best effect, but I can guarantee you, if you do these exercises in any form, you will begin building strong deltoids.

Good luck to you.

Im 15 years old. I want to be ripped . I want to get muscles and some abs can anyone help?
I'm 15 years old. Its not laziness. Its the routine im doing its not working out for me so can anyone help me out?

Add a little more description of your body type.
There's 3 types of bodies?
Skinny/Slim.
Already Built. Average.
Husky/Chunky.
Email me i'll help!

[ADD ON]
So not laziness, just routine.
Someone just posted your to young to work out…WELL that's wrong.
I'm 15 as well. i workout daily.
look here you go!

Monday And Thursday

Chest And Back

Tuesday And Friday

Arms And Shoulders

Wednesdays And Saturdays.

Legs And Calves

ABS EVERYDAY!

Rest On Sunday!
You can do your abs if you please.

Email me or Myspace.
http://www.myspace.com/x_stylish_x

I can give you the names of workouts you can do.

iweighfatmen said that cardio and crap.
Do some cardio. YES!
Also…The lifting heavy weight will stunt your growth is a myth crap. If you workout your legs your muscle will grab on to the bone which will stop you from growing but you can feel free to lift heavy weights for your arms but not to much for you legs you know?