3 Remedies for Lagging Upper Pecs

"Using dumbbells will give you a completely different kind of tension and range of motion than a barbell," says Gunter. "Make sure that you don't get locked into using the barbell on inclines all the time, or any of your angles for that matter."
                                                                                       

                                                                                    

This article originally appeared on : muscleandfitness.com

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4 Remedies for Lagging Upper Pecs

Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. As you get stronger through each range of motion, lower the safety pins.
                                                                                                               

                                                                                

                                                                                           

This article originally appeared on : muscleandfitness.com

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Upper/Lower Split Routine For Strength and Mass

The Upper-Lower split is by far one of the most effective splits for gaining strength and muscle mass.It was very popular in the old days,but today it’s losing its popularity thanks to the muscle magazines that preach about 5 or 6 day splits, “pumping”, and “scientific” approach to weightlifting – that usually work only for the drug enhanced weightlifters.

The upper/lower split is a type of weight training schedule that revolves around splitting the body up into two groups – upper body and lower body. Each group is then trained separately on its own workout day.A great thing about the upper/lower split is that legs get a day all to their own, so you have a very balanced workout since you train your legs,the largest muscles in your body,as much as the upper body.

You can work 3 or 4 days a week using the upper/lower split.Training 4 days a week allows you to perform more volume per body part
in each training session. For some athletes and bodybuilders, this is ideal. Bodybuilders need plenty of volume,and high intensity for maximal muscle growth.Training 3 days a week,on the other hand leaves you with more recovery time.

So depending on your conditioning and recovery capacity you can workout 4 days a week:

Week1
Monday – upper body
Tuesday – lower body
Wednesday – rest or light cardio
Thursday – upper body
Friday – lower body
Saturday – rest or cardio
Sunday – rest or cardio
Monday – repeat

or 3 days a week:
Week 1
Monday – upper body
Tuesday – rest or light cardio
Wednesday – lower body
Thursday – rest or light cardio
Friday – upper body
Saturday – rest or cardio
Sunday – rest or cardio
Week 2
Monday –lower body
Tuesday – rest or light cardio
Wednesday – upper body
Thursday – rest or light cardio
Friday – lower body
Saturday – rest or cardio
Sunday – rest or cardio
The idea is to use compound and neurally-demanding exercises like bench press, shoulder press,
squats ,deadlifts and rows instead of isolation exercises for different body parts.
Here is how an example workout would look like:
Lower Body
Squat: 3-4 sets X 6-8 reps
Lying leg curl: 3-4 sets X 6-8 reps
Leg press: 2-3 sets X 10-12 reps
Calf raise: 3-4 sets X 10-12 reps
Upper Body
Flat bench: 3-4 sets X 6-8 reps
Row: 3-4 sets X 6-8 reps
Incline bench or shoulder press: 2-3 sets X 10-12 reps
Pulldown/chin up: 2-3 sets X 10-12 reps
Close grip bench press: 1-2 sets X 12-15 reps ( light )
Biceps curls: 1-2 sets X 12-15 reps ( light )



This article originally appeared on : fitnessandpower.com

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Meet the 2017 Arnold Classic Competitors

Just a few days away from Columbus, Ohio, hosting one of the largest gatherings of strength sports athletes on the planet. The event will have a huge attraction of heavyweight lifters and athletes who add to the spectacle of the Arnold Sports Festivals.

This year, 2017, it is even bigger and more amazing than ever.
The Arnold Strongman Classic, which was introduced in 2002, is now considered a jewel in Strongman competitions around the globe. Moreover, this is an invitation-only event that is considered to be the heaviest contest on the planet and is happening on Friday, March 3, at 3:30 pm.

Last year, Zydrunas Savickas won the championship but has withdrawn from the competition this year due to a shoulder injury. This makes things a little easier for the top contenders this year, who will be Brian Shaw from the USA, Hafthor Bjornsson from Iceland, Krzystof Radzikowski from Poland.

Most people consider the champion of this event as the world’s strongest man and not to mention that it is one of the most live viewed contests of the year.
However, the main attraction of the Arnold Classic is the open bodybuilding show, where muscular gargantuan’s battle it out for the second most prestigious award in the sport of bodybuilding.

Below is a preview of the athletes who will be competing at the Arnold Classic in Columbus, OH.

Charles is a pro bodybuilder and has previously secured many titles. In the 2011 NPC Figure & Fitness Championships, 2015 IFBB Wings of Strength PBW Tampa Pro, the 2008 NPC Easter USA Bodybuilding and 2013 NPC USA Championships he came out on top. Definitely a contender to keep your eye on.

2. Vitaly Fateev

Fateev is an experienced bodybuilder. He secured 9th place at the Arnold in 2015, 4th at the Arnold Classic Brasil 2016, and 5th place at the Phoenix Pro in 2015.

He is one of the most shredded physiques among the top bodybuilders around the world.

3. Will Harris

Will Harris is from Los Angeles, California, USA. He’s an IFBB Pro with a few wins under his belt and a certified personal trainer who works at Gold’s Gym. He’s never placed first in any major events like the Arnold.

Continued on the next page…

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This article originally appeared on :  spotmebro.com

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Tips for a Better Deadlift

Pull more weight and strengthen your back with these valuable deadlift coaching cues.

During my barbell deadlifts, I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “take your head with you". This means when I hit the lockout, I should be looking straight ahead.

At the start, you’ll want to remember to pull your chest through your arms. This will help keep you in a good position at the start, which will give you the best potential for staying in a good position throughout the entire lift.

After the bar passes your knees, the only thing you should be thinking is – drive your hips forward with a powerful glute contraction – to finish the lockout. You don’t have to over pull the finish; just drive the hips forward until your body is in a straight line. Think to yourself, shortest distance between two points.

Taking the slack out of the bar is huge for setting your full body tension and pulling yourself down to the starting position. If there is 225 lbs on the bar, you should be pulling up on the bar with 224 lbs of force before the weight even moves. There has to be that much tension on the bar. 

This cue goes hand-in-hand with taking the slack out of the bar. Both are trying to set your back, get more tension, and get you into the best starting position possible. Pulling up on the bar sets the lats and subsequently creates a tighter core.

Once you are locked into your starting position and have the greatest amount of tension possible, drive the floor away as if you're doing a leg press. This is an amazing coaching cue and will most times eliminate the athlete’s hips from shooting up at the start of their first pull.


This article originally appeared on : muscleandfitness.com

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THE ROCK TO PRESENT AT 2017 OSCARS

Dwayne Johnson will be bringing his larger than life personality to the stage at this year's biggest award show.

In the world of entertainment, Dwayne ‘The Rock’ Johnson is omnipresent. From hilarious web videos to starring roles in blockbuster movies, the big man has established himself as a media darling and dominant force in show business. So it only makes sense that Johnson has been chosen to present at this year’s Oscars.

SEE ALSO: The Rock Shares Songs That Defined History

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Will the highly charismatic and fun loving guy play it close to the vest and just read off the nominees with a beautiful starlet by his side, or will he do what only The Rock can, and cook something up that will give viewers and social media something to talk about? Because as any fan of The Rock knows, he doesn’t disappoint, especially on the big stage. 

Be sure to tune in and smell what The Rock is cooking. The grandaddy of award shows will be broadcast live on ABC, Sunday, Feb. 26, at 7 p.m. ET. Late night talk show host, Jimmy Kimmel will host the ceremony, and top Hollywood stars including Amy Adams, Javier Bardem, Felicity Jones, Emma Stone, Charlize Theron, Halle Berry, Leonardo DiCaprio, Chris Evans, Samuel L. Jackson, and Scarlett Johansson will be presenting awards throughout the show.

SEE ALSO: Exclusive Interview with Dwayne 'The Rock' Johnson

For the nominees for lead actor and actress, check out the video below. Unfortunately, The Rock did not crack the "best actor" list this year, but it's just a matter of time before he gets the nod for one of the coveted statues.

This article originally appeared on : muscleandfitness.com 

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MAN UNDERGOES AMAZING TRANSFORMATION AFTER SIGNING ON WITH BUTCHER

Alastair Wilson goes from overweight and out of shape to a rock hard, and chiseled bodybuilder.

When 28-year-old Alastair Wilson decided to turn his physique from soft to shredded he sought the help of a unique sponsor to help him achieve his body transformation goals. "Usually bodybuilders get sponsored by supplement companies who produce protein powders and meal replacement shakes, said the father-of-two, from Lanark, Scotland. Wilson took a different path to satisfy his protein needs -- one that led him to a local butcher shop, which was well equipped to supply the new bodybuilder with all the protein his body demands.

According to The Mirror, Wilson will consume an average of six egg whites, 400 grams of steak, 400 grams of fish and 600 grams of chicken per day, so having a butcher in his corner is just what he needed to pack on the muscle mass without going broke. "It would be quite expensive if you went to the supermarket all the time, said Wilson. "So I was looking for a butcher who would help me with good cuts of meat. Alan Eliot Butchers effectively gives me meat at a reduced price. It's a big help." In return for all the protein, Wilson proudly displays his sponsor's logo on his training apparel and competition merchandise.

The pairing has been a huge success as Wilson continues to make incredible strides on his bodybuilding journey and his sponsor continues to reap the rewards of his success along the way. Check out these transformation pics to see just how far the fitness buff has come.

alwilson0901

Instagram

Here's Wilson posing with Choon Tan, Britain's smallest bodybuilder and viral fitness sensation.

article  : muscleandfitness.com 

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