Christina Aguilera - Your body Robert S Remix [HD/HQ]

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Christina Aguilera - Your body Robert S Remix [HD/HQ]

123bpm Eb Major Simply build in FL Studio 10 with a lot of effect plugins in FX mixer - look at procesor :) Remix for Indabamusic.com My page Soundcloud.com/...

Christina Aguilera - Your body Robert S Remix [HD/HQ]

Christina Aguilera - Your body Robert S Remix [HD/HQ]

Christina Aguilera - Your body Robert S Remix [HD/HQ]

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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

When it comes to formulating a bodybuilding diet, you are going to have to pay attention to where your calories are coming from, not just take a 'free-for-all' approach and eat whatever you are in the mood for.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

While you will gain weight if you just focus on getting more calories in, there is a greater chance that this weight gain will tend towards being fat gain rather than muscle gain - which is not what you're after.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

A better approach is to calculate your target calorie intake, and then from there, determine how many calories from carbohydrates you should be eating.

Your Needed Calorie Intake

First figure out how many calories you need to successfully add muscle mass to your body. A good guideline to go by is to take your current body weight (in pounds) and multiple this by 16 calories if all you are doing is lifting weights and are pretty sedentary the rest of the time, or 18 calories if you are performing more cardio activity or have an active lifestyle (have a job where you are moving around much more).

Once you've got that number, then you can figure out your carbohydrate needs.

Figuring Out How Many Carbohydrates To Eat To Gain Muscle

In order to gain muscle then, you're going to have to supply your body with more energy than it needs just to sustain itself so that it has this extra energy to put forth to building new muscle mass tissue.

Since carbohydrates are the preferred source of fuel by the working muscle tissues, it only makes sense to eat more carbohydrates, rather than getting the extra calories from protein or fat (although some do prefer fat, however this is an entirely different diet approach).

It's a good idea to aim for at least 1.5 to two grams of carbs per pound of body weight, however this can easily be raised up to three or four depending on your calorie needs. For those of you who have an extremely fast metabolism, you're likely going to find that you simply require huge amounts of carbs if you hope to achieve the calorie target you're aiming for.

Where To Place The Carbs

Next you need to decide where you should place the carbohydrates in your day.

Ideally you want a very large portion of these extra carbs to come right around the workout period as this is when your muscles will really suck them up into the cells and create the greatest muscle gain possible.

Aim for at least 200 calories worth of carbs (there are four calories per gram) before your workout and another 300-400 immediately after. Again, this can be increased depending on your own individual needs, but this should be used as a good guideline for minimum amounts.

After that, eating them during the portion of the day where you are most active is a good idea, however don't fall for the myth that if you eat carbs right before bed they will automatically turn into body fat, because this simply is just not the case.

Getting in your daily carbohydrate total is important so if this means having some right before you go to sleep, so be it.

So, have a look at your current diet and determine whether you might be falling short. Not eating enough carbohydrates is a surefire way to derail your progress fast - and cause you to pretty much waste away your time spent in the gym.

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The Scary Truth About Soy Protein and Bodybuilding

The Scary Truth About Soy Protein and Bodybuilding
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The Scary Truth About Soy Protein and Bodybuilding

Inevitably there's a myth that soy protein is horrible for bodybuilding and that if you are any where near serious about working out or building muscle you will stay away from it. In fact, some sites show 'studies' that soy protein and soy products can be detrimental to your health. And while it's true that early claims of soy wonders might not be entirely true, there's also myth that soy protein is bad.

The Scary Truth About Soy Protein and Bodybuilding

First off, there's a concept called the Biological Value Scale that was developed to measure the quality of specific proteins. It basically rates how efficiently your body will use a given protein source. The higher the BV (biological value), the more amino acids and nitrogen your body is retaining from the foods you eat. In sum, it becomes a way to measure the potential for quality muscle growth and strength.

The Scary Truth About Soy Protein and Bodybuilding
The Scary Truth About Soy Protein and Bodybuilding

There was a time when egg whites were at the top of the BV with a score of around 100. Since then, whey proteins have toped out the scales around 106-159 BV. This means that whey protein is better used for quality muscle growth.

But first a warning!

This doesn't mean that all you would utilize is whey protein for all your needs. Many times bodybuilders will use a variety of proteins depending on the BV and the times of day and if they just finished a workout.

Let me explain... Your protein needs in the morning are different then the middle of the day and are different again AFTER a workout and again different before bed.

All this means is that no one protein is the best for any given time. But before I get lost... let me show you the biological value scale in a simple form.

Type of Protein :: Biological Value Rating

Whey: 106-159 Egg: 100 Cow's Milk: 91 Fish: 83 Casein: 80 Beef: 80 Chicken: 79 Soy: 74 Wheat Gluten: 54 Kidney Beans: 49

For all these reasons, you can and should see that soy protein is listed lower. That just means it's not the most anabolic of proteins for optimal muscle growth.

But don't get me wrong...

This doesn't mean you shouldn't eat soy protein if you enjoy it. It simply means that barring any religious beliefs or personal preferences, soy would not be the ideal protein source for enhanced muscle gains. This doesn't mean you cannot have it or that it's bad for you.

In fact, let's continue on with a little example.

John Q. Public 13% body fat 184 lbs 160 lbs of LBM (lean body mass)

For simplification we'll just say that for every LB of LBM (pound of lean body mass) John wants to get 1 g of protein.

John should be consuming 160 g of protein a day.

Here's where the myth and some problems come into play! Read carefully.

If you get a vast amount of your protein from less BV sources then optimal (beans, soy) you will not prime your muscles for optimal anabolic growth. John shouldn't be getting 150+ grams of soy protein a day IF he wants to create the most muscle mass and he has no personal reasons not to use better quality sources.

John also won't be in jeopardy of losing muscle or wasting his efforts if he ingests small quantities of soy proteins because he likes them. Having soy in his cereal is not going to make a difference.

The myth that soy will cause men to produce estrogen is when VAST quantities are ingested. Far beyond what any rational person would want to do on a prolonged basis.

A bodybuilder that has soy will not feel any differences, be any less anabolic then another person who does not consume soy at all.

Fact: A long-term metabolic balance study in young men to assess the nutritional quality of an isolated soy protein and beef proteins (VR Young, A Wayler, C Garza, FH Steinke, E Murray, WM Rand, and NS Scrimshaw) was published in 1984 by the American Journal of Clinical Nutrition. Am. J. Clinical Nutrition, Jan 1984; 39: 8 - 15.

After 84 days of two groups, one totally isolated soy protein and the other on beef proteins, found a conclusion that:

"Body cell mass measurements did not reveal any deterioration in protein nutritional status. These observations confirm the prediction, derived from previous short-term nitrogen balance studies, that the nutritional quality of isolated soy protein is high and that this plant protein can serve as the sole source of essential amino acids and nitrogen for protein maintenance in adults."

So let me summarize and review...

Soy is not the most biological available source for optimal anabolic muscle growth. If you were to finish a workout, you would want to ingest some high quality whey protein vs. soy proteins. However, simply having soy doesn't mean it's bad for bodybuilding unless you are getting a majority of your protein from soy products. Then it's not optimal. You'd also need to ingest quite a bit on a daily basis for any negative effects of soy to manifest (specifically aimed at males in this sentence).

Copyright 2006 Marc David

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Bodybuilding For Women Over 40

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Bodybuilding For Women Over 40

I wanted to take the time to talk to you about bodybuilding for women over 40. This is a really great sport to get into. I know with my life, things were starting to get dull and mundane. I was doing the same thing every single day and there just seemed like life was lacking. Bodybuilding was able to give me a purpose. It turned my days from the same old routine to a challenge that I had to win. Suddenly I had a purpose and each required me to battle for. This is what I loved about bodybuilding. I'm going to show you how bodybuilding for women over 40 can be extremely successful and rewarding for those who try it.

Bodybuilding For Women Over 40

The most important part of this process is the way you eat. You can't eat like a normal person, you have to start eating like a bodybuilder. This means you will be eating smaller meals more often. There is a few specific reasons for doing this. The first is that when your body is constantly digesting some food, you'll always have enough nutrition coming into repair muscle tissue. The second reason is that when you're constantly digesting, your metabolism speeds up and you burn more fat.

Bodybuilding For Women Over 40
Bodybuilding For Women Over 40

Another aspect of bodybuilding for women over 40 is the gym. You're probably going to feel quite intimidated here. I suggest you stick with the basics of what makes up good bodybuilding. That means such exercises as bench press, bent over rows, deadlifts, squats and military presses.

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"Frankfurt Flyer" Buck Building From Scratch

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"Frankfurt Flyer" Buck Building From Scratch

Chris at The Motoring Journal gives you a look at auto body buck building from scratch. Using techniques similar to the post WWII German Racing "Specials" ou...

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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
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Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

When it comes to formulating a bodybuilding diet, you are going to have to pay attention to where your calories are coming from, not just take a 'free-for-all' approach and eat whatever you are in the mood for.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

While you will gain weight if you just focus on getting more calories in, there is a greater chance that this weight gain will tend towards being fat gain rather than muscle gain - which is not what you're after.

Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?
Bodybuilding, How Many Carbohydrates Do You Need To Build Muscle?

A better approach is to calculate your target calorie intake, and then from there, determine how many calories from carbohydrates you should be eating.

Your Needed Calorie Intake

First figure out how many calories you need to successfully add muscle mass to your body. A good guideline to go by is to take your current body weight (in pounds) and multiple this by 16 calories if all you are doing is lifting weights and are pretty sedentary the rest of the time, or 18 calories if you are performing more cardio activity or have an active lifestyle (have a job where you are moving around much more).

Once you've got that number, then you can figure out your carbohydrate needs.

Figuring Out How Many Carbohydrates To Eat To Gain Muscle

In order to gain muscle then, you're going to have to supply your body with more energy than it needs just to sustain itself so that it has this extra energy to put forth to building new muscle mass tissue.

Since carbohydrates are the preferred source of fuel by the working muscle tissues, it only makes sense to eat more carbohydrates, rather than getting the extra calories from protein or fat (although some do prefer fat, however this is an entirely different diet approach).

It's a good idea to aim for at least 1.5 to two grams of carbs per pound of body weight, however this can easily be raised up to three or four depending on your calorie needs. For those of you who have an extremely fast metabolism, you're likely going to find that you simply require huge amounts of carbs if you hope to achieve the calorie target you're aiming for.

Where To Place The Carbs

Next you need to decide where you should place the carbohydrates in your day.

Ideally you want a very large portion of these extra carbs to come right around the workout period as this is when your muscles will really suck them up into the cells and create the greatest muscle gain possible.

Aim for at least 200 calories worth of carbs (there are four calories per gram) before your workout and another 300-400 immediately after. Again, this can be increased depending on your own individual needs, but this should be used as a good guideline for minimum amounts.

After that, eating them during the portion of the day where you are most active is a good idea, however don't fall for the myth that if you eat carbs right before bed they will automatically turn into body fat, because this simply is just not the case.

Getting in your daily carbohydrate total is important so if this means having some right before you go to sleep, so be it.

So, have a look at your current diet and determine whether you might be falling short. Not eating enough carbohydrates is a surefire way to derail your progress fast - and cause you to pretty much waste away your time spent in the gym.

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Female Bodybuilding

Female Bodybuilding
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Female Bodybuilding

Bodybuilding Does Not Make Women's Features Masculine

Female Bodybuilding

There is a widespread perception that doing weights make women develop big muscles which makes them look bulky. The perception has grown from seeing photographs of women bodybuilders which appear on various fitness magazines. But such figures are not natural. As unfortunate as it may be, most of the professional woman bodybuilders use muscle growth inducing drugs such as anabolic steroids. But, generally speaking, women bodybuilders will never gain huge bulky muscles as men do simply because the way their body is composed. Women's bodies do not produce as much testosterone as men's bodies do. Testosterone is a key muscle building hormone, and since women lack that they have very little chance to bulk up and have bulging muscles. If you are training with weights and staying away from the anabolic steroids then you are going to develop a lean body without any excess flab.

Female Bodybuilding
Female Bodybuilding

Weight Training Does Not Lead to Stiffness

Another common misconception is that if women do a lot of fitness training and weights, their body becomes uptight and stiff. Nothing can be further from the truth. In fact it is the opposite that happens. Provided your workout routine is fine and you are doing your exercises properly you should gain more flexibility with your body. Those who never exercise may feel that the developed muscles can be a hindrance to the movement. But that is simply not true. Exercises such as chin ups, dumbbell presses and flyes actually help you to stretch and be more flexible.

Muscles Don't Get Converted Into Fat

Some people hold the belief that once you stop the weight training all the muscles that you had developed will get converted into fat. This is just not possible physiologically. What actually may happen is that once you drop out of your routine, your physical activity comes down. This would result in the reduction of your muscle mass. At the same time once you are out of the routine, your eating habits deteriorate and soon you start having more fat than your body requires. Decreased rate of metabolism combined with bad eating habits lead to more fat and less muscles. But it is not that your muscles get converted into fat.

Cardio Vascular Exercises Are Not Enough

Cardio vascular training will help you to burn up the stored muscles and fats in your body. So they are very good exercises if you are aiming to reduce weight. However, the idea that women should only undertake cardio vascular exercises and should not do weights does not make sense. The purpose of doing weights is completely different. It helps you to tone your body and develop the muscles properly. It is one thing to have body without any flab, but it is completely different to have a body that is well toned and properly defined.

Weights Should Not Be Too Light

Being a female bodybuilder does not mean that you will do very light weights. The purpose of doing weights is to create a resistance for the muscles so that they try hard to overcome that resistance. In the process the muscles grow and get stronger. If the weight is too light and does not offer any resistance, then the whole exercise is pointless.

You Will Have To Control Your Diet

One more misconception about female bodybuilding is that once you are doing the weights there is no longer the need to keep an eye on the diet chart. But you must remember that you have to cycle whatever you are eating, as otherwise if your metabolic rate is unable to keep up with the calories you intake the excess calories will get stored as fat. There is also a limit to how much you can exercise. Going overboard can cause injuries. And it is also to be understood that all of your exercise should not be spent on reducing your weight but should also help you in building your muscles.

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fujairah body buildin

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A Basic Senior Bodybuilding Routine

A Basic Senior Bodybuilding Routine
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A Basic Senior Bodybuilding Routine

The key to any senior bodybuilding routine is to not overdo it. It's easy to fall into the trap of feeling like a young, viral 18 year old, but as a person's body ages things start to slow down. This isn't any reason to avoid cardiovascular exercise or senior bodybuilding routines, but rather a reminder to take things a bit slower than you would have a few years ago.

A Basic Senior Bodybuilding Routine

As we age, or metabolism slows down and sometimes our digestive system has to work harder to keep everything moving. Working your fingers to the bone in the gym, then eating like a horse to build muscle doesn't work as efficiently as men and women creep past middle age. After age 50, testosterone isn't nearly as abundant, which means overdoing it (when doing senior bodybuilding) is more likely to lead to injury, rather than stronger muscles.

A Basic Senior Bodybuilding Routine
A Basic Senior Bodybuilding Routine

How You Should Get Started

Starting a program geared toward senior bodybuilding needs is the best way to avoid injury. Starting with a few simple exercises, spread out over the course of the week is ideal. Try starting out with a 1 on 2 off routine, where you work out on day 1, then take two complete days off to assess how your body feels. Also, each workout should be limited to 2 or 3 exercises, 2 sets each, with at least 1-2 minutes rest between sets to make sure your body is ready for each set.

Sample Senior Bodybuilding Routine

Day 1 (perform 2-3 sets, 8-10 repetitions each):

Do some very light dead-lifts, or seated vertical leg presses.
Lightweight lying hamstring curls.
Triceps extensions on a cable machine.

Day 2 and 3:

Rest.

Day 4 (perform 2-3 sets, 8-10 repetitions each):

Light bench presses.
Machine-assisted shoulder presses.
Standing bicep curls, or machine preacher curls.

Day 5 and 6:

Another rest period. Assess how you feel during this period, you may need extra rest, or feel like you can add some more weight in the upcoming week.

Day 7 (1-2 sets each, 8-10 repetitions):

Adductor machine with enough weight that you feel a slight resistance
Abductor machine.
Lying abdominal crunches.

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3 months Body building transformation progress

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3 months Body building transformation progress

quick progress vid.

3 months Body building transformation progress

3 months Body building transformation progress

3 months Body building transformation progress

3 months Body building transformation progress

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Women Bodybuilding

Women Bodybuilding
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Women Bodybuilding

It seems that there is a lot of hype now-a-days about women bodybuilding, you can even watch competitions on ESPN. Most people tend to think that female bodybuilding is something that only a few women are interested in, and that these women all look like a female version of Arnold Schwarzenegger. But it is a lot more that that.

Women Bodybuilding

Women bodybuilding is more about physical fitness, weight loss, and general good health. Many women are turning to bodybuilding as way to lose weight. The fat turns to muscle, the excess weight falls off, and the weight that stays behind is healthy, toned muscle, so you look even thinner and healthier than other people at the same weight level.

Women Bodybuilding
Women Bodybuilding

Basically, losing weight is pretty simple. You need to burn more calories than you take in, and this is where women bodybuilding is so useful. By burning calories with the workout, you can end up burning more calories than you take in. Also, muscle will burn more calories than flab, so you get an added benefit.

A good workout will increase your metabolism, so that your body will continue to burn calories for a long time after your workout is completed, so you get an added benefit there as well.

Many women bodybuilders find that doing some weight training and strengthening exercises along with aerobic exercises that they are able to burn more calories than just doing the aerobic exercises by themselves. It is a great one two punch as it were, the aerobic exercises for their heart and lung conditioning, the weight training for muscle tone and development.

It used to be unusual to see a woman working out with weight lifting, but it is becoming more common now. The odds are, the woman is not trying to become the next Ms. Olympia but is just trying lose weight and tone up.

A woman who works out tends to have fewer health issues such as colds, and when they do get sick, the recovery time tends to be quicker as well. This is another great reason that all women should workout.

So remember, a toned body is not only a sexy body, but it is a healthy body as well.

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DHEA and Bodybuilding

DHEA and Bodybuilding
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DHEA and Bodybuilding

Dehydroepiandrosterone (DHEA) is what your body uses to naturally regulate production of 18 steroid hormones including sex hormones and stress hormones. DHEA is produced naturally from cholesterol in the gonads, within body fat, in the skin, in the brain and a large percent of DHEA production happens in the adrenal glands. DHEA is responsible for the production of 50% of testosterone in males and 75% of estrogen in females.

DHEA and Bodybuilding

Through the production of other hormones, DHEA plays a natural role in increasing lean muscle mass, stimulating bone growth and burning fat. DHEA has been labeled the anti-aging drug by some. Studies have shown DHEA effective in controlling depression, improving mood, assisting with weight loss, and treating conditions such as systemic lupus.

DHEA and Bodybuilding
DHEA and Bodybuilding

Bodybuilders often supplement with DHEA to increase testosterone production. Testosterone is known to assist with building lean muscle mass. Doses of 100mg daily for up to a year have been used for muscle strength.

Regular exercise stimulates natural production of DHEA. Reducing caloric intake can also stimulate production of this hormone precursor. Supplementing with DHEA has been shown to reduce lipid and cholesterol levels. Use of DHEA has also been linked to a reduction in heart related problems including heart disease.

Restoration of levels of DHEA, in people with low DHEA levels, appears to reduce age-related physiological decline. DHEA supplementation has been used to treat adrenal insufficiency improving quality of life, increase exercise capacity, increase sex drive, and restore hormone levels in people with impaired adrenal function.

Age related benefits may be linked to the production of HGH, a growth hormone. DHEA has been suggested to decrease the effects of aging. DHEA doesn't, however, work as a perpetual fountain of youth. Claims of effectiveness in treating chronic fatigue, sexual dysfunction, skin aging and muscle strength need to be researched more according to the Mayo Clinic.

The body produces little DHEA from birth through about 7 years then production is increased. Your DHEA levels are at their highest in your twenties and decline after age 30. It is unclear if age is the cause of decreased production or DHEA or if we just need less as we age. Stress, caffeine and alcohol consumption can reduce levels of DHEA.

Side effects of DHEA supplementation may include; headache, insomnia, emotional changes, acne, body and facial hair growth and mood changes. Use in teens who haven't met their full growth potential can result in stunted growth. Because DHEA stimulates testosterone and estrogen production side effects in males can include feminine traits including chest/breast growth while side effects in women can include; facial hair, gruff voice and other masculine traits. It is possible to have menstrual irregularities and decreased HDL (good cholesterol) levels in women also. DHEA shouldn't be taken by pregnant women. DHEA and estrogen replacements shouldn't be taken together.

High doses of DHEA can be dangerous and have been linked to liver damage and an inability of the body to continue to produce DHEA naturally. DHEA use should be discussed with a medical professional. High doses may be linked to ovarian, endometrial and prostate cancers.

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Farhan Akhtar - New look in Bhaag Milkha Bhaag - UTVSTARS HD

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Farhan Akhtar - New look in Bhaag Milkha Bhaag - UTVSTARS HD

Farhan Akhtar's new look in Bhaag Milkha Bhaag is revealed. Farhan Akhtar grew his hair and built his body to fit the role perfectly. Watch out for Farhan Ak...

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A Basic Senior Bodybuilding Routine

A Basic Senior Bodybuilding Routine
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A Basic Senior Bodybuilding Routine

The key to any senior bodybuilding routine is to not overdo it. It's easy to fall into the trap of feeling like a young, viral 18 year old, but as a person's body ages things start to slow down. This isn't any reason to avoid cardiovascular exercise or senior bodybuilding routines, but rather a reminder to take things a bit slower than you would have a few years ago.

A Basic Senior Bodybuilding Routine

As we age, or metabolism slows down and sometimes our digestive system has to work harder to keep everything moving. Working your fingers to the bone in the gym, then eating like a horse to build muscle doesn't work as efficiently as men and women creep past middle age. After age 50, testosterone isn't nearly as abundant, which means overdoing it (when doing senior bodybuilding) is more likely to lead to injury, rather than stronger muscles.

A Basic Senior Bodybuilding Routine
A Basic Senior Bodybuilding Routine

How You Should Get Started

Starting a program geared toward senior bodybuilding needs is the best way to avoid injury. Starting with a few simple exercises, spread out over the course of the week is ideal. Try starting out with a 1 on 2 off routine, where you work out on day 1, then take two complete days off to assess how your body feels. Also, each workout should be limited to 2 or 3 exercises, 2 sets each, with at least 1-2 minutes rest between sets to make sure your body is ready for each set.

Sample Senior Bodybuilding Routine

Day 1 (perform 2-3 sets, 8-10 repetitions each):

Do some very light dead-lifts, or seated vertical leg presses.
Lightweight lying hamstring curls.
Triceps extensions on a cable machine.

Day 2 and 3:

Rest.

Day 4 (perform 2-3 sets, 8-10 repetitions each):

Light bench presses.
Machine-assisted shoulder presses.
Standing bicep curls, or machine preacher curls.

Day 5 and 6:

Another rest period. Assess how you feel during this period, you may need extra rest, or feel like you can add some more weight in the upcoming week.

Day 7 (1-2 sets each, 8-10 repetitions):

Adductor machine with enough weight that you feel a slight resistance
Abductor machine.
Lying abdominal crunches.

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Farhan Akhtar's new look in Bhaag Milkha Bhaag is revealed. Farhan Akhtar grew his hair and built his body to fit the role perfectly. Watch out for Farhan Ak...

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Advanced Bodybuilding Workout Routine For Monster Mass!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they've never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

Advanced Bodybuilding Workout Routine For Monster Mass!

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body's joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer - up to two hours per body part.

Advanced Bodybuilding Workout Routine For Monster Mass!
Advanced Bodybuilding Workout Routine For Monster Mass!

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check - and increase them when warranted - you might be ready for 120 minute body part training.

For this example, we'll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:

-3 Sets Flat Bench Press (Warm-Up & Overall Chest)

-4 Sets Incline Bench Press (Upper Chest)

-4 Sets Incline Dumbbell Flies (Upper Chest)

-4 Sets Flat Dumbbell Press (Middle Chest)

-4 Sets Flat Dumbbell Flies (Middle And Outer Chest)

-3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your 'recharge' break. If you're done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

-3 Sets Weighted Chest Dips

-4 Sets Dumbbell Pullovers

-4 Sets Cable Crossovers

-5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you're doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it's right for you!

Advanced Bodybuilding Workout Routine For Monster Mass!
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Advanced Bodybuilding Workout Routine For Monster Mass!